How to Build Muscle Through Resistance Training: Expert Insights and Practical Examples
Building muscle isn’t just about lifting heavy weights; it’s about understanding how to optimize your training with the right techniques, intensity, and frequency. In this post, we’ll break down the essentials of muscle growth, explore how much you should lift, how often you should train, and how long your sessions should last. We’ll also draw from four leading experts in strength training: Dr. Gabrielle Lyon, Dr. Stacy Sims, Dan John and renowned Functional Strength Coach, Mike Boyle. I utilize many of their concepts in my day-to-day training as well as programming for clients and SGT classes.
How Resistance Training Builds Muscle
Resistance training stimulates muscle growth (hypertrophy) by creating micro-tears in your muscle fibers. When you lift weights or perform resistance exercises, your muscles are challenged beyond their normal capacity. During recovery, your body repairs these tears, making the muscles stronger and larger.
The key variables in resistance training for muscle building include:
1. Load: The amount of weight or resistance used.
2. Volume: The total number of sets and repetitions performed.
3. Frequency: How often you train each muscle group.
4. Rest and Recovery: Essential for allowing muscles to repair and grow.
How Much Should You Lift?
To build muscle, you need to lift a challenging weight, typically around 60-80% of your 1-rep max (1RM), which is the maximum weight you can lift for one repetition. For beginners, start at the lower end of this range and progressively increase the weight over time.
How Often Should You Train?
Train each major muscle group 2-4 times per week, utilizing rest days or active recovery sessions throughout the week. This allows adequate recovery while maintaining consistent stimulation for muscle growth.
How Long Should Your Sessions Last?
A typical strength-training session should last 45-60 minutes, focusing on quality over quantity.
Expert Perspectives on Strength Training
Dr. Gabrielle Lyon: Muscle-Centric Medicine
Dr. Gabrielle Lyon emphasizes muscle as the organ of longevity. Her philosophy is that strength training not only improves body composition but also plays a critical role in metabolic health and long-term disease prevention.
Strength Training Recommendation: Dr. Lyon advises focusing on compound movements like squats, deadlifts, and presses to engage multiple muscle groups. She advocates for lifting moderate to heavy weights with an emphasis on controlled, proper form to prevent injury.
Example Workout (Full-Body Strength Day):
Warm-Up: 5 minutes dynamic stretches.
Squat: 4 sets of 8-10 reps at 70% 1RM.
Bench Press: 4 sets of 8 reps.
Deadlift: 4 sets of 6 reps at 75% 1RM.
Pull-Ups: 3 sets of 8-12 reps (use assistance if needed).
Core: Plank variations, 3 sets of 30-60 seconds each.
Dr. Stacy Sims: Women’s Strength Training and Hormonal Health
Dr. Sims focuses on how women can optimize strength training, considering hormonal changes across their life cycle. She advocates for heavy lifting, especially for women in perimenopause and beyond, to combat muscle loss and maintain bone density.
Strength Training Recommendation: Dr. Sims recommends lifting heavy weights (85-90% of your 1RM) with fewer repetitions (3-6 reps per set). This approach stimulates type II muscle fibers, which are crucial for strength and power.
Example Workout (Lower Body Focus):
Warm-Up: 10 minutes of mobility work.
Barbell Deadlifts: 5 sets of 5 reps at 85% 1RM.
Bulgarian Split Squats: 3 sets of 8-10 reps per leg.
Hip Thrusts: 4 sets of 10 reps.
Box Jumps: 3 sets of 8 reps.
Cool-Down: Stretching and foam rolling.
Dan John: Simplify and Dominate
Dan John is known for his no-nonsense, simplified approach to strength training. He emphasizes mastering basic movements and ensuring consistency over complexity.
Strength Training Recommendation: Dan John advocates for focusing on the fundamental human movements: push, pull, hinge, squat, and carry. He emphasizes moderate weight with high frequency, ensuring you get strong through repeated practice.
Example Workout (Strength and Movement):
Warm-Up: 5-10 minutes of kettlebell swings.
Front Squat: 5 sets of 5 reps.
Overhead Press: 3 sets of 8 reps.
Farmer’s Carry: 3 rounds of 40-50 meters with heavy kettlebells.
Pull-Ups: 5 sets of 5 reps.
Mobility Work: 10 minutes of stretching and active recovery.
Mike Boyle: Functional Strength and Mobility
Mike Boyle highlights the importance of combining strength training with mobility and functional movement. His approach ensures that strength translates into real-world performance, reducing the risk of injury.
Example Workout (Lifting Session):
Warm-Up (5–10 mins): Foam rolling and dynamic warm-ups.
Front Squat: 3 sets of 8 reps at moderate weight
Dumbbell Single-Leg Deadlift: 3 sets of 10 reps per leg
Push-Ups or Bench Press: 4 sets of 8–12 reps
Cable Rows: 3 sets of 12 reps
Core Work: Side Plank, 3 sets of 30 seconds per side
Cool-Down (5 mins): Stretching focusing on tight areas (hamstrings, hips).
Bringing It All Together
Building muscle requires a combination of effective training, adequate recovery, and proper nutrition. These expert-backed strategies offer actionable approaches tailored to different needs. Whether you’re aiming for longevity, hormonal health, or functional strength, there’s a method here to help you succeed.
Stay tuned for more insights and tips on strength training in future posts!
Next up - Protein, specifically why it’s so crucial, how much you need, and how to get it in your diet!
