Most people think lifting weights – and heavy weights at that – are the only way to build muscle. But that’s not the full story. “Heavy” is relative to the type of workout you’re doing, whether it’s in the gym or at home. Whether you’re focused on strength training with free weights or mastering bodyweight exercises like press-ups, the key isn’t just about lifting heavy. According to RAYMOND KIANG, gym manager at Ultimate Performance (U.P.), the real driver of muscle growth is “mechanical tension”.
Mechanical tension explained
Mechanical tension happens when your muscles are under stress during exercise, signalling your body to adapt and grow. “This doesn’t mean your muscles need to tear and rebuild every time – it’s more about generating enough tension to stimulate growth,” says Raymond.
For muscle growth, he adds, your sets need to meet two key conditions. Firstly, your effort levels must be high, pushing yourself close to fatigue or failure. Secondly, aim for slow repetitions, which helps maximise the tension on your muscles. If you’re training close to fatigue or failure, your muscles are in the sweet spot for growth. Doing this consistently, alongside proper nutrition, keeps you progressing – even with at-home workouts.
Boosting your strength training workout with intensity techniques
Raymond says that when you’re strength training at home with lighter weights, you can still achieve great results without doing endless reps. One of the best ways to maximise your gains in less time is using the rest-pause method.
Here’s how it works: after doing a set to near failure, take short rest periods and continue with smaller sets. This keeps your muscles under tension for longer, helping you get the most effective reps without exhausting yourself with high-rep sets.
An example of the rest-pause strength training method with press-ups
#1 Perform a set until near failure (25 reps)
#2 Take 3-5 deep breaths
#3 Do another set to near failure (around 8 reps)
#4 Rest for 3-5 breaths
#5 Repeat until you’ve done four mini-sets, gradually lowering reps (6, 4, and so on). By incorporating these short rests, you maintain high effort and tension, leading to better muscle stimulation in less time.
Science backs it up
Raymond points to a study from 2019 that compared traditional straight sets with the rest-pause method over six weeks. Both groups saw similar muscle growth, but those using the rest-pause strength training technique had significantly better results in certain areas, like their thighs.
The takeaway? You can build muscle at home just as effectively with these techniques as you would with straight sets in the gym – sometimes even better!
• Ground Floor, Manulife Tower, 8 Cross Street
• #B1-00 International Building, 360 Orchard Road
6536 8649 | ultimateperformance.com/sg
This article on how to build muscle first appeared in the November 2024 edition of Expat Living. You can purchase the latest issue or subscribe so you never miss a copy!
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