Muscle Building 101

So you're looking to build muscle, get toned after fat loss, body recomp, or you feel like you're not making progress? Here's the basics. We're talking about hypertrophy, muscle protein synthesis and progressive overload.

• Resistance Training - Time to get in that weight section! Keep sessions short and use that time to push yourself.

• Increase Protein Intake (1.5-2g per kg bodyweight) - Ensuring you are hitting your protein target through complete proteins and amino acids will create maximum muscle hypertrophy (muscle growth).

• Train Muscle 2x per Week - Science has found training a muscle 2x+ per week is the optimal amount for muscle growth.

• Progressive Overload - Aim to increase your weights or reps weekly for maximum hypertrophy.

• Push Yourself to Failure - Every set and rep looks different for different people. I advise my clients that by your last set, you might struggle to lift for even 8 reps. That's when you know you are pushing yourself hard enough. If 4 sets of 10 reps is easy for you, you need to reevaluate your sets, reps, and weights.

• Calorie Surplus - Your calorie target will differ depending on your goals and your stats (your nutrition and workout plan should be tailored to you), the surplus calories go to building and repairing your muscles which leads to muscle growth.

• Eat To Fuel Workouts - Carbohydrates and fat create energy which fuel your workouts to ensure you're lifting heavy and efficiently for maximum muscle growth.

• Stick to a programme for 6-8 weeks - Don't change up your workout every week depending on what IG is telling you, or if you don't think you're seeing results. Science shows sticking to the same programme long term and focusing on progressive overload is the most effective strategy for muscle growth and fat loss. Trust The Process. However don't be afraid to tweak your hand/foot/body placement to tailor an exercise to your body.

• Prioritise Rest Period for Muscle Repair - Muscle growth is most effective when you pair hypertrophy with good rest and protein intake (muscle protein synthesis).

• Set Goals - Set yourself some short-mid-long term goals. Having goals keeps you engaged and challenged, while tracking your results.

• Improve Sleep - Science shows your body releases protein-building amino acids and growth hormones while you sleep, which is essential for muscle building.

• Enjoy Your Sessions! - If you're not enjoying your sessions, there is something wrong. You're not going to want to train let alone push yourself. Working out is an investment in yourself, and should be fun!

• Personal Trainer - If you are struggling to reach your goals, write up a programme, or can't figure out your nutrition plan, find a personal trainer who meets your needs. We are here to achieve your goals! Elaine