Muscle Gain & Exercise Research Analysis

Q: Why is exercise and muscle gain important?

Exercise provides a wide variety of health benefits, including improved cognition, mental health, blood-pressure, insulin sensitivity, body-composition, body weight, sleep, bone health, cardiorespiratory fitness, and physical function.[7] Moreover, regular exercise is associated with a reduced risk of all-cause mortality and an assortment of diseases (e.g., type-2-diabetes, cardiovascular-disease, certain cancers, dementia).[7] Similarly, higher levels of muscle mass are associated with improved health outcomes, such as a reduced risk of falls and all-cause mortality.[8]

Q: What type of exercise is best for muscle gain?

Resistance exercise is the most effective type of exercise for muscle gain.[5][9] Performing sets to muscular failure (i.e., the point at which another repetition cannot be completed while maintaining proper form) is just as effective as ending sets a few repetitions away from muscular failure when moderate to heavy loads (60–90% of one-repetition maximum) are used,[10] but sets should be performed to muscular failure when light loads (30–40% of one-repetition maximum) are used.[11] Training frequency doesn’t seem to meaningfully affect muscle gain as long as the amount of volume performed is the same,[12] but a high training frequency (e.g., training a muscle group three times per week) may be particularly advantageous when performing a high-volume training program.[13][14]

Q: What are the different bioenergetic systems that fuel muscle?

Muscles require ATP (the energy currency of cells) to contract and produce movement.[15] Depending on the type, intensity, and duration of exercise, the body will make ATP primarily from one of three energy systems: the creatine-phosphate system (fastest), glycolysis, and fat oxidation (slowest). All three energy systems are always working, but some will work more than others under certain conditions. Through greater activity and training, the efficiency and effectiveness of each of these systems can be increased.

Q: What evidence-based methods are there for decreasing soreness after exercise?

Delayed onset muscle soreness (DOMS) is common after exercise, particularly when starting a program or increasing intensity or frequency of exercise. It is caused by the stress put on muscles and connective tissue when exercising. Contrary to popular belief, it is not caused by lactic acid buildup in the muscles (lactic acid is gone from muscles within 1–2 hours after exercise). Cooling[16], especially cold water immersion, appears to be effective for mitigating DOMS, although the previously mentioned potential to blunt adaptation and delay recovery should be noted. Compression garments[17][18] mitigate decrements in muscle strength and DOMS without overtly impacting measures of muscle damage. Supplements including caffeine,[19] omega-3 fats,[19] tyrosine,[19] whey protein,[20] and BCAAs[21] are potential candidates and often operate through different mechanisms of action. Sodium bicarbonate (baking soda) and magnesium have been studied for DOMS, with some positive results [22]. There are a variety of herbal interventions[23] that could potentially ameliorate DOMS, but the reader is cautioned about the rigor of specific studies and interactions with other supplements and pharmaceuticals. Moreover, there's some evidence in favor of an anti-DOMS effect of massage.[24] One thing to keep in mind, though, is that both "massage" and "antioxidants" are catchall terms for groups of different interventions. Accordingly, we should be wary of unwarranted generalizations of the results of individual studies on specific antioxidants and/or massage techniques to "antioxidants" or "massage therapy" in general.

Q: Why do my muscles get sore?

Muscle soreness after exercise usually goes away quickly, but prolonged muscle soreness, otherwise known as Delayed Onset Muscle Soreness (DOMS), can last for days. Non-steroidal Anti-inflammatory agents (NSAIDs), light exercise, massage, and good nutrition can play a role in alleviating or preventing DOMS.

Q: How do I get a six-pack?

You eat less food to reduce body fat. There will be abdominal muscles under the fat, and adding some muscle to this area (resistance training) can make them appear more aesthetic; fat loss is the main predictor, however.

Q: Will lifting weights convert my fat into muscle?

Lifting weights can increase muscle mass and induce fat loss, but these are two separate processes.

Mike Murray

Muscle Gain & Exercise

•Last Updated: February 11 2023

Exercise is planned, structured, and repetitive physical activity that aims to maintain or improve physical fitness. Muscle gain is a consequence of muscle protein synthesis exceeding muscle protein breakdown and is provoked by exercise and diet.

:

Mike Murray

:

Nick Milazzo • Rob Stenstrom

Last Updated: February 11 2023

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Frequently asked questions

How does muscle gain work?

Muscle tissue is constantly turning over, with the rates of muscle protein synthesis (MPS) and muscle protein breakdown (MPB) fluctuating throughout the day. Net protein balance is the difference between MPS and MPB. For an increase in muscle mass to occur, MPS must exceed MPB, resulting in a positive net protein balance.^[1] MPS is very sensitive to exercise and diet (namely, essential amino acid intake).

Why is exercise and muscle gain important?

What type of exercise is best for muscle gain?

What are the different bioenergetic systems that fuel muscle?

What evidence-based methods are there for decreasing soreness after exercise?

Why do my muscles get sore?

How do I get a six-pack?

Will lifting weights convert my fat into muscle?

How could diet affect exercise and muscle gain?

An adequate energy intake is essential to optimize exercise performance and adaptations — if one maintains an energy-deficient diet during training, muscle loss, impaired recovery, illness, decreased bone mineral density, poor mood, and menstrual dysfunction can occur.^[2] Consuming a hypercaloric diet augments resistance-training-induced increases in muscle mass.^[3]

Beyond general energy intake, carbohydrate intake is important because it serves as a primary fuel source over a wide range of exercise intensities, and a robust body of evidence demonstrates that matching carbohydrate availability to exercise demands enhances both prolonged endurance exercise and intermittent high-intensity exercise performance.^[4] Additionally, dietary protein intake is essential for the synthesis and repair of muscle tissue and is required after exercise to elicit a positive net protein balance.^[5]

Does exercising in the fasted vs. fed state matter for improving glycemic control and insulin sensitivity?

Are bodybuilding diets healthy?

Which supplements are of most interest for exercise and muscle gain?

Supplements may benefit exercise performance and muscle gain by providing a convenient form of energy and nutrients (e.g., powdered proteins such as whey protein or vegetable protein sources, carbohydrate drinks and gels), correcting or preventing nutrient deficiencies, improving recovery from exercise, or enhancing exercise performance directly.^[6] The supplements of most interest for enhancing exercise performance directly are creatine, caffeine, nitrate, citrulline, beta-alanine, and sodium bicarbonate.^[6]

Should I take BCAAs before exercise if I work out while fasted?

Will supplementing with BCAAs and arginine increase exercise performance?

Creatine doesn’t seem to work for me. What should I do?

Does the menstrual cycle affect caffeine’s performance-enhancing properties?

Does creatine benefit elite athletes?

Fact check: does glutamine build muscle?

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