Miro Method

Training principles for muscle growth:

To see significant muscle growth, you need to apply effective training methods that promote hypertrophy (muscle size increase). Let’s explore the key strategies to include in your workouts.

• Progressive Overload:
  • This is the cornerstone of muscle building. By gradually increasing the intensity, either by adding weight, reps, or sets, you force your muscles to adapt and grow.
  • Aim for incremental progress over weeks and months to avoid plateauing.
• Compound Exercises:
  • These multi-joint movements like squats, deadlifts, and bench presses are highly effective because they target multiple muscle groups simultaneously, allowing you to lift heavier weights and build more muscle.
  • Key compound exercises for muscle growth: Deadlifts, Bench Press, Squats, Pull-Ups, Rows, Overhead Press.
• Isolation Exercises:
  • While compound movements are essential, isolation exercises allow you to target specific muscles with precision, which helps with muscle definition and volume.
  • Key isolation exercises: Bicep curls, Tricep extensions, Leg curls, Chest flyes.
• Strength vs. Hypertrophy Training:
  • Strength training typically involves lower reps (1-6) and heavier weights, while hypertrophy training targets the 6-12 rep range with moderate weights to maximize muscle growth.
  • If your primary goal is muscle size, focus on hypertrophy training.

• Mechanical tension:
  • Mechanical tension is one of the primary drivers of muscle hypertrophy (growth). It refers to the force generated within a muscle when it contracts under load, especially during resistance training. This tension creates stress on muscle fibers, leading to adaptations that result in muscle growth.
• Time under tension:
  • Time Under Tension (TUT) refers to the total duration that a muscle is under strain during a set of exercises. It is a key factor in muscle hypertrophy (growth) because longer tension stimulates muscle fibers to adapt and grow stronger. Adjusting the tempo of each rep, such as slowing down the eccentric phase (lowering the weight) to increase muscle tension, can improve muscle-building results.

The best time of the day to train for muscle growth:

The time of day you train can influence your performance, energy levels, and even muscle recovery. Let’s explore how different times affect your training.

• Morning Workouts (6 AM – 9 AM):
  • Pros: Early workouts may increase testosterone levels, which is beneficial for muscle growth. Allowing you to start your day with a sense of accomplishment and leave the rest of the day open for other activities.
  • Cons: Your body may not be fully awake in the early stages of your workout, which can lead to reduced flexibility and slower lifts. I also notice lower strength levels during morning workouts, but everyone should experiment to find what works best for them.”
• Afternoon Workouts (12 PM – 3 PM):
  • Pros: By this time, your body temperature is elevated, which improves muscle elasticity and performance. Studies suggest that strength and endurance tend to peak in the afternoon when your body is fully awake and fueled.
  • Cons: You may have work or other commitments that make it hard to find a consistent workout window.
• Evening Workouts (4 PM – 7 PM):
  • Pros: Many find that they perform their best in the evening, as energy stores are fully replenished and the body is primed for maximum effort. Evening workouts often lead to higher strength levels and can lead to better overall performance.
  • Cons: Training too late can interfere with sleep patterns, particularly if you’re doing intense training that raises adrenaline levels.
• Factors to Consider:
  • Your personal energy levels, work schedule, and sleep habits will all play a role in determining the best time for you to train. Experiment with different times to find what works best for your body and schedule.

Sample muscle building training program:

This four-day program focuses on both compound and isolation exercises to help you build muscle effectively. Rest and recovery days are essential for optimal growth, so ensure you don’t skip them. For isolation exercises, I include (muscle group xxx) to indicate which specific muscle group the exercise targets.

Day 1: Legs & Abs

1. Squats or hack squats – 4 sets of 6–10 reps
2. Romanian Deadlifts – 3 sets of 8–12 reps
3. Leg Press – 3 sets of 10–12 reps
4. Seated leg extensions (quads) – 3 sets of 8-12
5. Leg curl (hamstrings) – 3 sets of 8-12
6. Seated Calf Raises (calf) – 3 sets of 12–15 reps
7. Hanging Leg Raises (abs) – 3 sets of 12 reps
8. Cable Crunches (abs) – 3 sets of 15 reps

Day 2: Chest & Back

1. Barbell Bench Press – 3 sets of 6–10 reps
2. Pull-Ups, Weighted if possible – 3 sets of 8–12 reps
3. Barbell Rows – 3 sets of 8–10 reps
4. Cable Flys or Dips – 3 sets of 12 reps
5. Lat Pulldown or Machine Row – 3 sets of 12 reps
6. Face Pulls (for rear delts & posture) – 3 sets of 15 reps

Day 3: Rest or Active Recovery

Day 4: Arms & Shoulders

1. Overhead Barbell Press – 4 sets of 6–10 reps
2. Dumbbell Lateral Raises (deltoids) – 3 sets of 12 reps
3. Dumbbell Bicep Curls (biceps) – 3 sets of 8–12 reps
4. Cable Hammer Curls (biceps) – 3 sets of 8-12 reps
5. Triceps Rope Pushdowns (triceps) – 3 sets of 12 reps
6. French press (triceps) – 3 sets of 12 reps
7. Rear Delt Flys (rear delts) – 3 sets of 12 reps

Day 5: Rest and then repeat

Tips for maximizing gains:

Building muscle is a combination of hard work and smart training. Here are some tips to get the most out of your gym sessions.

• Focus on Form, Not Just Weight:
  • Proper form minimizes injury risk and ensures you’re targeting the right muscles. Start with lighter weights if necessary and focus on executing each exercise with perfect form.
• Warm-Up and Cool-Down:
  • Warm-up exercises (like dynamic stretching or light cardio) increase blood flow and reduce injury risk. Cool down with static stretches to improve flexibility and aid recovery.
• Consistency is Key:
  • The most important factor in building muscle is consistency. Stick to your program and train regularly to ensure continuous progress.
• Track Your Progress:
  • Keep a workout log to track weights, reps, and sets. Tracking helps identify areas of improvement and allows you to increase the intensity as needed.
• Listen to Your Body:
  • Don’t push through pain. Learn to differentiate between muscle soreness and injury to avoid setbacks.

Common mistakes

Not Training with Enough Intensity – Lifting too light or avoiding progressive overload (increasing weight, reps, or intensity over time) can prevent muscle growth. While every set doesn’t need to be to failure, pushing muscles close to failure is necessary to maximize growth.

Poor Exercise Form – Using incorrect technique can reduce muscle activation and increase the risk of injury, preventing consistent progress.

Skipping Compound Exercises – Relying too much on isolation movements instead of compound lifts (squats, deadlifts, bench press) limits overall muscle development.

Overtraining Without Proper Recovery – Training too often without rest leads to fatigue, muscle breakdown, and increased injury risk.

Too Much Cardio – Excessive cardio can burn valuable calories needed for muscle growth and interfere with recovery.

Inconsistent Training Routine – Skipping sessions or frequently changing programs without proper progression leads to suboptimal results.

Not Controlling the Eccentric Phase – Lowering weights too quickly reduces time under tension, which is key for hypertrophy.

Lack of Mind-Muscle Connection – Not focusing on the targeted muscle group can lead to improper engagement and reduced gains. If this feels hard, try lower weights!

Neglecting Warm-Up and Mobility Work – Skipping proper warm-ups and mobility exercises can reduce performance and increase injury risk.

Conclusion:

Effective muscle building goes beyond just lifting weights—it’s about smart strategies, structured training, and consistency. By using methods like progressive overload, focusing on compound and isolation exercises, and training at the right time of day, you can unlock new levels of muscle growth. Make sure to follow a well-rounded program, track your progress, and prioritize rest for optimal results. Ready to start building the muscle mass you’ve always wanted? Let’s hit the gym and get stronger together!

Sources used:

Please note that while I strive to provide accurate and helpful information, it’s important to understand that the content shared here is for general advice only. Always verify the information and conduct your own research before making decisions based on it.

This article includes insights derived from various credible sources and the general consensus within the field. While I’ve drawn from reliable references, some aspects reflect widely accepted principles rather than specific citations. For this reason, individual sources are not explicitly listed. However, I encourage you to explore reputable resources to deepen your understanding of the topics discussed.

Menshealth article: https://www.menshealth.com/fitness/a19534499/10-muscle-building-tips/

Healthline: https://www.healthline.com/health/fitness/how-to-gain-muscle

Spartan: https://www.spartan.com/blogs/unbreakable-nutrition/grow-muscle