Muscle development and maintenance is much more than an aesthetic matter: it's a fundamental component for long-term health and longevity. According to Dr. Andrew Huberman, neuroscientist at Stanford, maintaining adequate muscle mass is crucial not only for physical performance, but for practically all vital functions, from speaking and breathing to preventing age-related deterioration.
The neurological connection: How the brain controls muscle
Muscle control depends on three key components of the nervous system:
-
Upper motor neurons: Located in the motor cortex of our brain, they control deliberate movements.
-
Lower motor neurons: Transmit signals from the spinal cord to muscles, releasing acetylcholine to provoke contraction.
-
Central pattern generators: Regulate rhythmic and reflex movements, like walking.
This neurological architecture is the basis of all movement, and understanding how it works allows us to optimize our training.
Scientific principles for effective training
Henneman's size principle
This fundamental principle establishes that our body recruits motor units (nerve-muscle connections) progressively:
- First, low-threshold units are activated for light movements
- As intensity increases, more units are progressively recruited
- This recruitment doesn't depend exclusively on the weight used
The three fundamental stimuli
To develop muscle, we need three main stimuli:
- Stress: Taking the muscle out of its comfort zone
- Tension: Resistance against which the muscle must work
- Damage: Micro-tears that trigger repair and growth
The heavy weight myth
Contrary to popular belief, it's not necessary to lift extremely heavy weights to develop muscle and strength:
- Working with 30-80% of your one-repetition maximum is sufficient
- What's crucial is muscle fatigue, not absolute weight
- The ability to contract muscles in isolation predicts development better than the weight used
The optimal routine for muscle development
Ideal training volume
Science has identified optimal ranges for muscle development:
- 5 sets per week: Minimum to maintain your current muscle mass
- 5-15 sets per week: Ideal for developing muscle (per muscle group)
- Up to 20-30 sets: For advanced athletes with years of training
Rest between sets
- To optimize strength: 2-5 minutes between sets
- For hypertrophy: 2-3 minutes between sets
- For testosterone protocol: Exactly 2 minutes
Movement speed
- To improve explosiveness: Controlled but fast movements with 60-75% of maximum
- For hypertrophy: Slower contractions with emphasis on muscle contraction
How to properly assess your recovery
Recovery is as important as the stimulus. These two simple methods will help you determine if you're ready to train:
Grip strength test
- Perform it upon waking, before consuming caffeine or food
- Compare your result with a day when you're completely recovered
- A 10-20% reduction indicates you need more recovery
CO2 tolerance test
- Inhale deeply through your nose 4 times
- On the fifth inhalation, fill your lungs to maximum
- Exhale very slowly through your mouth (like through a thin straw)
- Measure the time it takes to expel all the air
Interpretation:
- Less than 25 seconds: Insufficient recovery
- 30-60 seconds: Green zone, you can train
- 65-120 seconds: Nervous system completely recovered
What to avoid during recovery
- Ice baths: Reduce inflammation but can interfere with mTOR pathways necessary for muscle growth
- Non-steroidal anti-inflammatories: Can block positive adaptations if taken 4 hours before or after training
Key nutrients to optimize muscle development
Salt and electrolytes
- Essential for neuronal and muscular communication
- Fundamental for generating electrical impulses that activate muscles
- Especially important during intense exercise and when there's sweating
Creatine
- Recommended dose: approximately 5 grams daily
- Increases ATP (energy) production
- Improves performance by 12-20% in power exercises
- Helps with cellular hydration
Leucine and high-density proteins
- 700-3000mg of leucine per meal stimulates muscle protein synthesis
- Prioritize complete proteins with all essential amino acids
- Consume proteins 2-4 times daily according to your objectives and food ethics
Following these neuroscientific principles you can design an exercise routine that not only develops muscle effectively, but contributes significantly to your long-term health and longevity.