Building muscle efficiently is a key goal for many fitness enthusiasts. While consistency and hard work are fundamental, recent scientific research has identified methods that can significantly accelerate muscle growth.
This article will outline three evidence-based techniques to build muscle at double the rate, backed by scientific studies and practical application.
1. Increase Mechanical Tension with Heavy Eccentric Training
Understanding Mechanical Tension
Mechanical tension is one of the primary drivers of hypertrophy. It occurs when muscles generate force under resistance, causing microtears that stimulate repair and growth. Among different types of muscle contractions, eccentric (lengthening) movements have been shown to generate the highest levels of mechanical tension, leading to greater hypertrophy compared to concentric (shortening) movements (Schoenfeld, 2010).
Scientific Evidence for Eccentric Training
A study by Hedayatpour and Falla (2015) found that eccentric training resulted in significantly greater muscle hypertrophy and strength gains than concentric training. Another research study by Vikne et al. (2006) demonstrated that subjects who performed eccentric-focused training experienced twice the muscle growth compared to those using traditional concentric training.
How to Implement Eccentric Training
To maximise muscle growth through eccentric loading:
- Slow Down the Eccentric Phase: Lower the weight over 3–5 seconds to increase time under tension.
- Use Supramaximal Loads: Lift heavier weights during the eccentric phase, such as performing assisted negatives where the concentric phase is supported.
- Perform Eccentric-Only Exercises: Focus on exercises like eccentric pull-ups, eccentric squats and slow negative bench presses to overload the muscles.
2. Use High-Frequency Training for Enhanced Muscle Protein Synthesis
The Role of Muscle Protein Synthesis
Muscle growth occurs when muscle protein synthesis (MPS) exceeds muscle protein breakdown. Traditional training programmes often target each muscle group once per week, but research suggests that higher training frequencies can stimulate greater MPS and lead to faster hypertrophy (Damas et al., 2016).
Scientific Evidence for High-Frequency Training
A study by Schoenfeld et al. (2019) found that training each muscle group twice per week led to significantly greater muscle growth than once-per-week training. Similarly, a meta-analysis by Grgic et al. (2018) concluded that increasing training frequency optimises MPS and enhances hypertrophy without increasing recovery demands.
How to Implement High-Frequency Training
- Train Each Muscle Group at Least Twice Per Week: Split workouts into full-body or upper/lower routines rather than traditional bodybuilding splits.
- Utilise Lower Training Volume Per Session: To avoid overtraining, distribute training volume across multiple sessions rather than overloading a single session.
- Prioritise Recovery: Ensure adequate sleep, nutrition and active recovery to maintain performance across multiple weekly sessions.
3. Optimise Nutrition with Protein Timing and Carb Periodisation
The Importance of Nutrient Timing
While total caloric intake is crucial for muscle growth, the timing of protein and carbohydrate intake can significantly impact hypertrophy rates. Research has demonstrated that consuming protein around workouts enhances muscle protein synthesis, while strategic carbohydrate intake supports performance and recovery (Jäger et al., 2017).
Scientific Evidence for Protein Timing and Carb Periodisation
A study by Witard et al. (2016) found that consuming 20–40 grams of protein within 30–60 minutes post-workout optimally stimulates MPS. Additionally, a study by Ivy and Portman (2004) indicated that carbohydrate intake post-exercise accelerates glycogen replenishment and reduces muscle breakdown, facilitating faster muscle growth.
How to Optimise Nutrition for Faster Muscle Growth
- Consume 20–40g of High-Quality Protein Pre- and Post-Workout: Include sources such as whey protein, eggs, lean meats or plant-based proteins.
- Use Carb Periodisation for Performance Gains: Increase carbohydrate intake around workouts to fuel training and support recovery while reducing intake during inactive periods to minimise fat gain.
- Prioritise Essential Amino Acids (EAAs): Include sources like leucine-rich foods or supplements to maximise MPS activation.
Conclusion
Building muscle at an accelerated rate is possible by leveraging the principles of eccentric training, high-frequency training and strategic nutrient timing. Each of these methods is backed by scientific evidence and has been shown to significantly enhance muscle hypertrophy when implemented correctly.
By focusing on progressive overload, optimising training frequency and refining nutritional strategies, individuals can experience substantial improvements in muscle growth and strength development.
Key Takeaways Table
| Method | Key Points |
|---|---|
| Eccentric Training | Slow down the eccentric phase (3–5 sec), use supramaximal loads, incorporate eccentric-only exercises. |
| High-Frequency Training | Train muscles at least twice per week, reduce volume per session, prioritise recovery. |
| Protein Timing & Carb Periodisation | Consume 20–40g protein pre- and post-workout, adjust carbohydrate intake based on activity levels. |
References
- Damas, F., Phillips, S.M., Libardi, C.A., Vechin, F.C. and Tricoli, V., 2016. ‘Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage’. Journal of Physiology, 594(18), pp.5209-5222.
- Grgic, J., Schoenfeld, B.J., Orazem, J. and Sabol, F., 2018. ‘Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis’. Sports Medicine, 48(5), pp.1207-1220.
- Hedayatpour, N. and Falla, D., 2015. ‘Physiological and neural adaptations to eccentric exercise: mechanisms and considerations for training’. BioMed Research International, 2015, pp.1-8.
- Ivy, J.L. and Portman, R., 2004. Nutrient timing: The future of sports nutrition. Basic Health Publications.
- Jäger, R., Kerksick, C.M., Campbell, B.I., Cribb, P.J., Wells, S.D. and Skwiat, T.M., 2017. ‘International society of sports nutrition position stand: protein and exercise’. Journal of the International Society of Sports Nutrition, 14(1), pp.1-25.
- Schoenfeld, B.J., 2010. ‘The mechanisms of muscle hypertrophy and their application to resistance training’. Journal of Strength and Conditioning Research, 24(10), pp.2857-2872.
- Schoenfeld, B.J., Grgic, J. and Krieger, J.W., 2019. ‘How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency’. Journal of Sports Sciences, 37(11), pp.1286-1295.
- Vikne, H., Refsnes, P.E., Ekmark, M., Medbø, J.I., Gundersen, V. and Gundersen, K., 2006. ‘Muscle activity and strength in a six-week eccentric training programme’. Scandinavian Journal of Medicine & Science in Sports, 16(5), pp.287-293.
- Witard, O.C., Wardle, S.L., Macnaughton, L.S., Hodgson, A.B. and Tipton, K.D., 2016. ‘Protein considerations for optimising skeletal muscle mass in healthy young and older adults’. Nutrients, 8(4), p.181.
