Muscle Building Techniques and Trends

Building muscle and increasing strength can provide endless benefits from both a physical and mental perspective. In addition to improving body composition and creating an aesthetic physique—muscle building can also minimize body fat, improve mental health, and enhance self-confidence.

Hi, I’m Sean Torbati. As a lifelong health and fitness advocate—I’m a constant proponent for the physical and mental benefits associated with resistance training. Whether you’re a professional bodybuilder or a middle-aged housewife, all individuals can improve the way they look and feel through resistance training.

Although a seemingly endless number of workout programs and techniques currently exist—people should stick to classic fundamental training schemes instead of trendy fad workouts. People should strive to use training approaches backed by research and science rather than unproven plans.

Let’s take a look at some current findings related to muscle building and resistance training.

Resistance Training More Effective at Fat Loss

A recent study found that low calorie diets in combination with weight training results in greater fat loss compared to walking. Furthermore, the adults who performed strength training maintained muscle mass while losing fat. 

Obtaining a higher ratio of lean body mass versus body fat will also provide a number of other health benefits including: lower risk of cardiovascular disease, cancer, and much more (Obesity Silver Spring).

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The Best Rep Range for Building Muscle

The American Council on Exercise has found the 8 to 15 rep range provides the most muscle-building potential. Maximizing muscle growth should involve choosing a weight that brings you to fatigue, but not failure by the last rep. This means performing reps with proper form until failure begins to break down. The moment technique begins to deteriorate—end the set.

If strength is a main focus, stick to lower reps in the one to six rep range. Strength gains typically occur in response to heavy loads that challenge your muscles. Failure to increase weight over time will cause strength building to stall. To maximize strength, keep reps in the one to six rep range while improving mobility, stability, and technique (CNET).

The Safest Ways to Gain Muscle in a Week

Building muscle depends upon a number of variables including metabolism, genetics, and prior training experience. Beginners may be able to gain up to a pound of muscle per week. Here’s some guidelines to help you build muscle: eat in a caloric surplus, consume sufficient carbs and protein, limit alcohol consumption, consume a protein shake before bed, and obtain quality sleep.

Although muscle gains can vary significantly from person to person—beginners should be able to experience substantial muscle gains within a fairly short period of time. Building muscle mass is a critical element of improving longevity and supporting functional lifestyle movements (Men’s Health).

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Boost Muscle Growth at a Cellular Level

One of the biggest misconceptions in fitness is the difference between muscle protein synthesis and the mTOR pathway. Increasing mTOR activation is a far more effective method of increasing protein synthesis.

PA(7) increases mTOR activation by partnering with muscle tissues at the cellular level to help boost muscle growth and fat loss. C(2) uses 100% Creapure Creatine to help increase strength and endurance by up to 30% while decreasing muscle lactic acid accumulation and fatigue by 70%. C(2) also increases strength and brain health while eliminating water retention and bloating. 

At HPN we help individuals achieve physical, personal, and professional goals. Together PA(7) and C(2) create a powerful combination designed to help improve muscle growth while increasing physical strength. If you want to achieve the physical results you’ve always dreamed of, look no further than the PA(7) Clinical Pack.

To learn more about the PA(7) Clinical Pack, feel free to visit our website for additional information. 

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