Build muscle
Top tips to start building muscle
So, what will you need to start your muscle-building journey?
Whether you’re looking to set yourself a new challenge or training to compete, building muscle takes a little commitment. Here's what the experts say:
- Train correctly. Design a workout programme and stick to it. Progressively overloading your muscle over time in your sessions is one of the best strategies to build muscle.
- Eat enough calories and protein. This can be the hardest part to get right, but following the right nutrition plan and modifying every few months is important for success.
- Recover right. Sleep and rest are crucial for getting results. Take regular rest days and aim for 6-8 hours every night. This is where your muscle grows and adapts to your workouts.
Training guide to get started
Discover the perfect training split for your fitness journey.
The classic five-day gym routine, with two rest days, ensures vital recovery time. You could do five days in a row or embrace flexibility with a two-days-on, one-day-off approach.
Consider options like the upper-lower split (upper body day, lower body day, rest) or muscle-specific split (back/biceps, legs, rest, chest/shoulders/triceps, legs, rest). Craft a training plan that suits your needs and schedule, making the most of each workout and rest day for a balanced fitness journey.
For those with a busier schedule, you can still build muscle with a 3-day per week gym routine. Try a Monday-Wednesday-Friday approach or pick any three non-consecutive days that fit your schedule best.
It’s best to focus on full-body workouts each session, targeting major muscle groups for maximum muscle gain and overall fitness. Remember, consistency is key, so make the most of your gym days, and allow your body to recharge during rest days for steady progress and long-term success.
