10 Muscle Building Tips

10 tips for building muscle and keeping results moving!!

1. Eat enough protein to maximise muscle growth

Proteins are the building blocks of your muscles, so making sure you have an abundant supply is crucial. Your body can only process 20grams at a a time, therefore spreading your meals into smaller portions through out the day will ensure you have a constant stream of amino acids and protein. Aim for 2 - 2.2 grams of protein per kg of body weight per day.

2. Post workout anabolic window

After your workout you have a small window (30 mins or less), where your muscles are fatigued and looking for simple carbs and proteins for replenishment. Feed them!

3. Get enough sleep every night

Research has shown that lack of sleep is linked to nearly every illness known. Optimal sleep is key for muscle growth and recovery. 7- 9 hours is shown to be adequate.

4. Focus on Recovery

Hard work is done in the gym but muscle growth is not. Your muscle growth occurs when it is repairing, and will grow bigger and stronger to over come the workout you previously performed. You want muscle growth? You need enough rest, nutrition and stretching/mobility work.

5. Compound over isolation

Your body is one big linked chain. It is made to work in big patterns, use this to your advantage. Bigger compound movements = greater growth hormone release.

6. Focus on eccentric phases

The negative/eccentric phase is where the muscle fibre micro tears occur, and as a result grows back bigger and stronger. Slow down your eccentric phase of your lift and use this to your benefit.

7. Progressive overload

Each workout must be slightly more intense than the last to make sure your muscles are being challenged every session. Less rest, heavier weight, different rep range and drop sets are a few examples. This will intern keep growth happening.

8. Sets and reps

Research has shown that 8 - 12 reps is best for functional hypertrophy. This is the range you should be aiming for most of the time, 4 - 6 sets. It is beneficial to do lower reps with heavier weights and higher reps with lower weights, occasionally.

9. Train till failure

Training to failure will allow you to push that muscle group as hard as possible. Resulting in more micro tears and bigger, stronger growth.

10. Train harder

SMASH IT! You want muscle, you have to earn it. Hit every session with everything you have. Put in the work and the results will follow.

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