You Don't Build Muscle In The Gym

What do I need to build muscle?

 Out of all the questions I’m asked, this one comes in at number 1!
 

And … Believe it or not, a large part of muscle building happens outside the gym. In fact, out of 5 points below only 1 is directly related to training.

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So here is where you can start:

1. Eat enough and in surplus.

A surplus means you are consuming more energy than you burn throughout the day. This can sound scary, I know. But I’m not talking anything crazy! An extra snack, or increased portion sizes are a great place to start.

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2. Eat enough protein!

Adequate protein will help support repair and growth of a muscle. Current guidelines suggest 1.2-1.7 grams of protein per kilogram of body weight per day.

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3. Progressive overload and Resistance training!

For muscle to grow you have to give it a reason to. You can progressively overload by increasing the weight, volume, or amount of tension placed on a muscle per week.

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4. Rest and recover!

Take full days of strength training. Active recovery such as walking, swimming or yoga can be beneficial. Utilising massage, foam rolling, saunas, etc, for some extra recovery support. Rest gives your body type to repair and recover and come back stronger.

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5. Patience!

Possibly the most overlooked. Building muscle takes time.

Work hard and trust the process, you’ll be amazed at what your body can do when you give it the time and space to do its thing.

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Happy lifting and happy eating!!