How to Build Muscle

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Increasing muscle mass isn’t easy - it takes time. I know this all too well (just look at my legs) . However like with most things through time and perseverance you will get there! Here are my top tips to help you increase muscle mass: ..

  • Make sure you are in a calorie surplus. This is the opposite of when we are try to lose body fat. We should be looking to take in MORE than calories than we are burning off. This doesn’t mean eating all the crap under the sun though. Try to achieve a calorie surplus by eating a healthy range of protein, carbs and fats. ..

  • Eat a high protein diet. As a rough guide, aim to consume 1.6-1.8g protein per kg body weight each day. This can come from foods like meat, fish and green leafy vegetables. To maximise protein synthesis (building of new muscle cells) aim not only to hit your protein target each day but also to distribute your intake throughout the course of the day. ..

  • Train FREQUENTLY using WEIGHTS. The body will adapt to the load you are placing on it. But it will only do so by training consistently over a lengthened period of time. Aim to train 3-5 times per week, using full body (compound) movements to work several muscle groups at the same time. ..

  • Use progressive overload. This is gym jargon for gradually increasing the amount of weight we lift, the amount of sets/reps we do or the number of times we train, over a period of time. Gradually progressing these will lead to increase in strength. ..

  • Have rest days. Conversely the body also needs time to heal and repair - ensure you are giving your body time to repair the microscopic muscle tears caused by weight training. It will then build itself up stronger than before. -

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