Longevity is a hot topic these days. People aren’t just asking how they can add more years to their life, but how they can make the most of those years. Experts in the medical field are increasingly agreeing that muscle mass is a key factor in improving both longevity and the quality of our lives. Here’s why:
- Muscle tissue is highly metabolic, meaning having more muscle helps you burn more calories whether you’re at rest, working out, or staying active all day.
- Building muscle not only improves your strength but also provides a protective armor against injuries, especially as we age. Muscles can help protect us from falls and other physical mishaps.
- The process of building muscle can also increase bone density, adding another layer of health benefits.
- Like other forms of exercise, muscle-building activities offer numerous health benefits, from improved cardiovascular health to better mental well-being.
To ensure that your muscle-building exercises are effective, here are three tips:
- Eccentric Emphasis: Focus on the eccentric (lowering) portion of the movement. This can enhance muscle growth and strength gains.
- Full Range of Motion: Use a full range of motion to maximize muscle stretch and growth potential. Ensure good technique throughout the movement.
- Near Failure: Work close to failure (referred to as “technical failure”). Push yourself to the point where you could do a few more reps, but with compromised form. This intensity is key for muscle growth.
- Mind-Muscle Connection: Focus on feeling the target muscles working during each exercise. This connection can help ensure that the right muscles are being engaged for maximum growth.
How to Build Muscle Training 3 Days a Week
Here’s a sample training plan to help you build muscle while maintaining a balanced lifestyle. This plan involves training three days a week, focusing on different muscle groups each day.
Day 1
- Superset A1 & A2:
- Front or Safety Bar Squat: 3×8 (2 RIR)
- Single Arm Dumbbell Row: 3×8 each arm (2 RIR)
- Superset B1 & B2:
- Walking Lunge: 2×12 each leg (1-2 RIR)
- Lat Pulldown: 2×12 (1-2 RIR)
- Superset C1 & C2:
- Straight Leg Calf Raises: 2x max
- Seated Dumbbell Bicep Curls: 2x max
Day 2
- Superset A1 & A2:
- Dumbbell or Barbell Romanian Deadlifts: 3×8 (2 RIR)
- Dumbbell Bench Press: 3×8 (2 RIR)
- Superset B1 & B2:
- Single Leg Hip Thruster: 2×12 each leg (1-2 RIR)
- Dumbbell Seated Military Press: 2×12 (1-2 RIR)
- Superset C1 & C2:
- Hamstring Curls: 2x max
- Deficit Push-Ups: 2x max
Day 3
- No Supersets: Rest 60-90 seconds between sets.
- Exercise List:
- Hack Squat or Leg Press: 2×20 (1-2 RIR)
- Dumbbell Incline Press: 2×20 (1-2 RIR)
- Horizontal Row Machine (your preference): 2×20
- Skull Crushers: 2×20
- Back Extensions: 2×20
- Leg Lowers: 2×10 (focus on the eccentric motion)
