Have you ever wanted to know how to grow muscle, where to start or intrigued by the process? Now that gyms have been reopened for over a month now, I thought this would be the perfect opportunity to provide my tips!
However, it’s important to note, growing muscle does take time, patience and consistency but by putting the below tips in practice, it will help you bring your closer to your goal!
Here are my tips on how to grow muscle:
1️⃣ Slight calories surplus
This could be increasing your maintenance calories by 200-300 and then gradually increasing overtime depending on progress and metabolism. Yes, by being in a slightly surplus, you may develop some body fat, this is unavoidable. But, after a period of a surplus, you can begin to bring your calories down to a maintenance/deficit to lose body fat and maintain muscle.
Rest and recovery is key for muscle growth. Ensure to be giving your body enough sleep in order to let your muscles recover from intense training. Your rest days are equally as important as training days.
3️⃣ Progressive overload
Have you ever heard of the term ‘progressive overload’ and wonder what the hell it is? Let me explain! Progressive overloading is when you gradually increase the weight, frequency, or number of reps in your strength training workouts. This challenges your body and allows your musculoskeletal system to get stronger.
While in a calorie surplus, keep a focus on ensuring you’re hitting your protein target and protein is a key macro for muscle growth. It’s recommended to aim for 1g-2g per kg of bodyweight.
Good things take time and patience is key. Take the time to enjoy the process of muscle building. Using these habits above and staying consistent, will all help in gaining muscle over time.
Feeling like hiring a coach might help you towards your fitness goals? If you’re looking to get coached by me to help you feel stronger & increase muscle growth, click here to see how to get started about working with me!