11 Most Important Muscle Building Tips:

Muscle building isn’t complicated, just make sure you remember these 11 important tips:

1. Nothing happens until you nail your nutrition.
2. Focus on progressive overload with either more weight, reps, or sets.
3. Stick to compound exercises.
4. Don’t abuse training frequency (at least not initially) – more doesn’t always equate to better.
5. Minimize stress and maximize recovery.
6. Sleep as much as possible; nap frequently.
7. Stick to whole foods but don't be afraid to incoporate some processed options (10-15% of calories) if appetite is poor and you consistently lose weight.
8. Eat 250-500 calories above your BMR.
9. Emphasize protein at every meal and eat 1g/lb of bodyweight.
10. Gain 0.5-0.75lb (intermediates) or 0.75-1.00lb (beginners) of bodyweight per week.
11. Adjust calories up or down according to weekly weight loss/gain.

Frequently Asked Questions

Q: How much do I need to eat?

A: Start with the calculations above but don’t be afraid to adjust up or down. Your metabolism and physiology will adapt to more food by trying to maintain homeostasis and regulate your body-weight. Some may have to increase more than others but the number on the scale doesn’t lie. If it’s not going up, then you probably need to increase your calories.

Q: How much protein do I need?

A: The literature supports roughly 0.8-1 gram per pound of bodyweight in young adults. Can you eat more? As long as you have healthy, functioning kidneys, yes. Will you receive any further physiological benefit from it? Most likely, no. Not only that, since our calories are set, if we choose to over consume protein then we must reduce either carbohydrates and/or fat in order to keep caloric expenditure within our set range. Once protein needs are met (~0.8-1g/lb of bodyweight) you will likely see greater benefits from higher carbohydrate consumptions given the influence they have on anabolism and the anaerobic energy pathway. However, as I mentioned above, these recommendations will differ for older trainees given the blunted anabolic response from the ingestion of amino acids. 

Q: What supplements do I need?

A: Technically, nothing. A better question would be: “What supplements are beneficial?” If that’s the case, then refer to the foundation supplementation section found in STEP 2 above.

Q: How much weight do I use?

A: Use a weight that is challenging but still allows you to complete the desired number of repetitions while staying under control and utilizing good technique.

Q: When do I add weight?

A: Once you can complete the desired number of repetitions, then go up in weight. If you are given a repetition range, then shoot for the lower end if it’s tough. If it’s easy, then go for the higher end. Upon completing the higher end of the range, then add weight and repeat the process.

Q: How do I minimize fat gain when bulking?

A: First, you have to realize that when one is gaining weight it’s nearly impossible (steroid discussion aside) to gain solely muscle without the acquisition of some body fat as well. That being said though, you can improve the distribution of lean body mass to fat mass by ensuring that your calorie consumption isn’t too aggressive (i.e. 1000+ over your BMR). Also, it should go without saying, but you need to be training hard while focusing on progressive overload to ensure that the calories you’re ingesting are actually going towards muscle growth. You shouldn’t be neglecting cardiovascular work either; both HIIT and LISS each play a role in enhancing mitochondrial density, balancing neurotransmitters, improving oxidative capacity, and influencing brain plasticity.

Q: Do I have to do cardio?

A: Yes, as I touched upon in the last question, it would be ideal to include some high and low intensity options as each has physiological benefits.

Q: Do macros matter?

A: To put it succinctly, yes. Once you decide upon calories, the macronutrient composition of your diet is the next most important variable. For example, once you set your calories, if you decided to only consume 50 grams of protein, zero fat, and the rest carbohydrates, then this would definitely play a role in your accrual of fat free mass. 

Q: Does meal timing matter?

A: At the end of the day, the most important variable regarding weight gain or loss is calorie consumption. However, meal frequency and timing around activity can both influence workout intensity and duration thus potentially allowing for further improvements in body composition. Remember, muscle growth isn’t a pulsatile process, it doesn’t just acutely spike and then return to baseline so if there aren’t circulating amino acids within the blood stream then they’ll have to be broken down from muscle as this is the highest form of concentrated amino acids within the body. That being said, it would probably be a good idea to consume anywhere from 3-6 meals spread throughout the day depending upon your schedule and preference. Ideally, we want to stimulate anabolism through food every 3-5 hours.

Q: Is there a post workout window?

A: If your goal is the largest accrual of muscle mass possible then there may be some benefit to ingesting nutrients with a period of 30-60 minutes after your workout. Does this have to be a protein shake? No, but ideally it should be a meal lower in fat to enhance the digest rate of nutrients within the gastrointestinal tract. However, if you have just eaten a mixed macronutrient meal pre-workout then you should keep in mind that that meal is still likely digesting so there’s no need to throw down the weights after your last set and rush to your locker to slam a protein shake.

Q: How frequently should I train?

A: Depending upon your experience level, preference, recovery capacity, and time available, you’ll likely find that 3-5 strength training sessions per week is the sweet spot. If you’re just getting started with weight training, then you should stick with 3 days per week and work your way up. Novices and early intermediates can handle 4 days per week with a split such as an upper lower and seasoned intermediate lifters may be able to handle 5 sessions per week depending upon the programming, recovery, and nutrition strategies that are in place.

Q: Do I need to rest?

A: As I said in the first paragraph, “…the key to building muscle is cellular repair, not damage. The goal of training is to simulate protein synthesis, not complete annihilation of a muscle group.”

Q: I’m never hungry but I need to eat more, how?

A: Eat more frequently, drink less liquids while eating (they compete for stomach volume along with food), eat from larger plates and bowls, add lime or lemon juice to your water with meals (can help to increase production of hydrochloric acid that breaks down food), and consume more liquid calories (especially around the workout if appetite is suffering the rest of the day).

Q: Should you train when you’re sick?

A: Let your symptoms be your guide. A slight sore throat or runny nose may require you to back off for a day or two but don’t confine yourself to your bed and assume the worst. However, you must also remember that prolonged, intense exercise can decrease immune function and make you more susceptible to bacterial and viral based sickness so it's equally as important to listen to your body and respond accordingly.

Q: What program should I follow?

A: Select one from the list above and run it AS WRITTEN. These programs work if you put in the work, remain patient, and don’t overthink things.

Q: Do I have to squat and deadlift?

A: Yes, the squat and hinge are essential to your muscular growth.

Q: Do I have to barbell back squat and conventional deadlift?

A: No. You should ensure that the squat and hinge motor pattern are both emphasized but other variations (front squat, sumo deadlift, safety bar squat, Romanian deadlift) should be included until you can master technique on the more advanced variations. For more information on exercise progressions and regressions see this article: Train Like An Athlete, Look Like a Bodybuilder.