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In the competitive landscape of business, physical fitness can play a pivotal role in maintaining energy, focus, and confidence. For men aged 35-50, optimising muscle mass through time efficient strategies not only improves overall health but can also enhance professional performance. Here are five scientifically-backed strategies to help you build muscle effectively, fitting seamlessly into your busy lifestyle.
1. Embrace Progressive Overload
Definition
Progressive overload is the key element for increasing muscle mass. Over a period (e.g. 12 weeks) the intensity of the workout must increase to create a new stress on the muscle, which with adequate rest and nutrition leads to muscle growth.
Importance
Since the beginning of research into muscle growth, progress overload has been shown as essential to stimulate the growth of new muscle. The muscle adapts to the new stress by increasing the size of the muscle. Without
Implementation
Begin by consulting a quality personal trainer who can perform bespoke strength testing to design a training programme with adequate weights, volume and recovery planned in. Track your workouts and log the weights, sets, reps (and any RIR) and the rest taken. After a 12-week period, you can retest and increase the programme intensity.
2. Maximize Protein Intake
Definition
Protein is vital for muscle repair and growth. For optimal muscle development, aim for 1.4 to 2.0 grams of protein per kilogram of body weight. If you weigh 75kg, your daily protein target is 105g (75 * 1.4) to 150g (75 * 2).
Importance
Higher protein consumption has been linked to increased muscle protein synthesis, which is fundamental for growth. This is particularly crucial for busy professionals who need to recover quickly from their workouts.
Implementation
Once you know your daily protein target, strategically include protein at every meal/snack throughout the day. Breakfast, lunch & dinner could include protein-rich non vegan sources such as eggs, fish and meat, whereas you could snack on a mixture of vegan and non-vegan sources such as nuts, seeds, legumes and yogurt. Eating from a variety of sources will help you consume all of the essential and non-essential amino acids.
Protein shakes can be used to supplement a nutritious diet if the protein goal is proving challenging.
3. Focus on Compound Movements
Definition
Compound exercises are non-negotiables for a muscle building routine. These exercises recruit several muscles during the exercises, think squats, bench press and pull ups.
Importance
It cannot be understated how viral these movements are for building lean muscle tissue. They are proven to be more effective for building muscle than isolation exercises, as they engage a larger number of muscle fibres and trigger beneficial hormonal responses. They allow you to lift more weight leading to a higher intensity and greater overload which induces muscle adaptation.
Implementation
Focus on a workout routine that includes 10-12 working sets per muscle group per training mesocycle (usually 7-10 days). We favour a higher frequency over higher volume training session. In practice this means training a muscle group on 2-3 days per mesocycle instead of 1 day. The benefits of this approach allow for a higher training intensity per session & faster supercompensation adaptations.
The optimum rep range is 6-12, however it is beneficial to split this into smaller ranges to reflect the %1RM (% 1 Rep Max) used. You can then vary your intensity and overload continually. We use a step loaded approach with 1-2 mesocycles in the 10-12 rep range, then 1-2 mesocycles in the 8-10 rep range then 1-2 mesocycles in the 6-8 rep range. The actual weight in KG will change over time due to muscular adaptation.
4. Focus On Quality Sleep
Definition
Quality sleep is essential for muscle recovery and growth, with a target of 7-9 hours per night.
Importance
Studies highlight that inadequate sleep can significantly impede muscle recovery and growth. Hormones like testosterone and growth hormone, crucial for muscle development, are regulated during sleep, therefore a lack of quality sleep impacts the hard work you’ve done in the gym.
Implementation
Cultivate a calming pre-sleep routine, minimize screen exposure, and ensure your sleep environment is conducive to rest. As a busy professional, consider scheduling sleep as you would any important meeting.
As a business professional you know the value in strategy, discipline & routine. Applying these principles to your sleep routine will accelerate your results. Strategize your evening to ensure is conducive to rest. Stay disciplined with yourself and stick to the routine daily.
5. Commit to Consistency
Definition
Consistency refers to maintaining a regular training and nutrition schedule over time.
Importance
Muscle growth is a gradual process that demands ongoing effort for 12 weeks or more. You are your habits so sticking to a progressive training routine, eating the correct foods and achieving sufficient rest will reap the rewards.
Implementation
Set clear, achievable goals for your fitness journey. Assess and identify a schedule that works around you work schedule & commitments, use a calendar to plan in your training and meal prep, treating them as non-negotiable appointments you cannot miss. Engage with a personal training to work with on your routine, diet and results. The accountability you will receive is invaluable leading to sustained progress.
Conclusion
For the modern businessman, building muscle mass is not just about aesthetics; it’s about enhancing overall performance and well-being. By implementing these five science-backed strategies, you can effectively increase muscle mass while balancing the demands of your professional life. Embrace the challenge and watch as your commitment to fitness translates into success both in and out of the office.
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