Facts Health

How do people actually build muscle (without adding fat)?


If you’re the kind of person that goes to the gym and drools over the men and women who have bulging muscles and look like they could carry two cars on their shoulders (not in a creepy way, of course), you may wonder how the heck these people manage to bulk up so much and carry so much muscle on their bodies. No matter how hard you have tried to eat more protein and up your ante in the gym, you just can’t seem to get the definition they have. Need more help? Well, this is the science and the practice behind how people actually build muscle, without adding fat…

How do you build muscle?

To truly understand how to build muscle on our bodies, we need to understand a little more about the science behind this process. Whenever you push your body to the limit in terms of cardio, weightlifting, or even just jogging to the bus stop, your muscles are ripping. Although this may sound a little scary and worrying… Don’t panic! This is actually what they’re supposed to do. In fact, this is why we often feel sore after a workout. Because our bodies automatically try to rebuild themselves, these small rips and tears are subsequently filled in and reinforced with brand new muscle mass, which will gradually build up over time to make you stronger and bigger.

It’s important not to overdo it

Although our muscles rip and tear during intense exercise, these are tiny and microscopic and rarely dangerous. Yet, if we push our bodies too hard, we could fall victim to much larger muscle tears which cannot be repaired as easily. The pain will increase, and you may be out of action for a few weeks or months if you tear a large muscle. Because of this, it’s important not to overdo it on your mission to bulk yourself up. While you may think it a good idea to amp up your workout and lift weights much heavier than you’re used to, it’s better to increase your weights gradually to give your muscles time to repair the small rips – rather than larger ones.

Genetics play a part

If you’ve ever wondered why you’re not bulking up as fast as your friend who is doing the exact same workout, it may be because your genetics play a part in this muscle build up. In fact, there are some people who are born with a genetic predisposition to be smaller and leaner in life, while there are others who are predisposed to be bigger and muscley. Genetics also plays a part in how fast your muscles grow. Some grow fast, while other grow slower. It’s important to remember this when you compare yourselves to others, as sometimes your growth is out of your control.

Gender has a role

Yet, it’s not just genetics that plays a part in how fast your build muscle without adding fat – and this is down to gender. Men find it much easier to bulk up and build muscle in their bodies because they are full to the brim with the male hormone, testosterone. This hormone is one of the main driving forces behind building muscle, which means it aids their bulking mission. However, women have very little testosterone in their body, which makes it much harder for them. Due to the distribution and placement of organs in men and women’s bodies, exercises that build muscle for men might work a little differently for women. It’s important to research which muscles you want to build for each gender before you really get going.

If you’re looking to build muscle without gaining fat, it’s important to know the specifics behind it. Once you truly understand, you can embark on your muscle mission!