Insights into Building Muscle
Putting on muscle can seem like a daunting task. First, you need to know where you are, then you need to understand what is feasible for you, then you need to ensure there are no external factors that might keep you from making progress. It is well established that resistance training is absolutely essential to both health and longevity. However, understanding where to start and when it’s time to increase your effort is less obvious.
Getting Goals Right
To set an attainable goal Your DEXA scan will give you a good idea of where your muscle mass is, but the total potential is a little more complex. We look at your frame size and sex as a basis for total potential, and your training age is set at a % of your maximum potential. For example, in the image below, this user’s actual lean muscle mass is a little under 140 lbs, and his maximum attainable lean mass is a little over 140 lbs. He’s at 96% of his maximum potential.
Our training age calculation is primarily based on the research of Casey Butt, using your wrist and ankle measurements to benchmark your bone structure. The female potential is adjusted based on this study in Nature1, recognized to be the standard in sex differences.
The most sustainable way to gain lean mass is a resistance training program with progressive overload and focus on muscle groups that need the most attention. Considering your body fat % and body measurements, we assess muscle groups that need work.
Getting Accurate Measurements
We know that body composition changes can lead to big changes in how you look and feel. The most objective way to track that is through repeated 3D scans.
We use the Prism 3D scan technology to allow you to get full body measurements in just a few minutes, at home, without having to get a measuring tape out. You can use these measurements to get a better sense of where to focus training, and to track progress in a quick and easy fashion.
You can see in the image above how BODYSIM keeps a log of all 3D scans, with muscle measurements that you can track over time.
Pushing it to the Right Level
Classic Resistance Training (think machines or barbells vs. something like yoga) is the most measurable form of strength training, so it’s what we recommend. You can easily plan and track sets + reps, and BODYSIM will help you with progressive overload if you want to gain muscle. You can track your 1 rep max (1RM) per exercise, which will give you a good indication of where you are vs. where you want to go. Of course, there are also a lot of options to use resistance bands, bodyweight, etc. if you aren’t a gym person.
Training Intensity
Once you’ve been tracking food for more than three days, BODYSIM will give you a value for “Training Intensity”. Your TI could be impacted by something like long hikes with a heavy pack, full body sports like rock climbing or yoga, but it’s harder to titrate or know if you’re doing enough in a week if you’re serious about putting on muscle.
Your Training Intensity is actually determined by your modeled lean mass gains, so it is crucial to maintain both an accurate food log and daily weigh ins in order to track your muscle protein synthesis appropriately. You can track your TI number to get a good sense of how well you’re fueling your training, and using your fuel.
Training Intensity Image
Fueling Gains
As previously mentioned, you can’t build muscle without protein. Your BODYSIM will give you a target value of daily protein based on your muscle building goals, and you will be able to track how well your protein consumption is translating to muscle gains.