03/12/2025
⭐ How to Gain Muscle
✅ 1. Eat ENOUGH — and consistently
💪🏾If calories are too low, you will NOT build muscle no matter how hard you train.
Protein gives your body the building materials. Without consistent protein intake across the day, your muscles stay in “maintenance mode.”
✅ 2. Lift HEAVY (not high-rep cardio weights)
💪🏾Progressive Overload sometimes this is difficult with some excerises so try and increase one of these:
Reps, Sets, Time under tension, Range of motion and increase your weights
💪 The best exercises for muscle: FULL BODY compound lifts:
• Squat
• Deadlift
• Hip thrust
• Bench press
• Shoulder press
• Pull-down / pull-up
• Row
• Leg press
• Step-ups / lunges
✅ 3. Stop doing too much cardio this was one of my biggest barriers I loved running i had so much emergy (not as much now)
Cardio is amazing for health BUT too much increases cortisol and cortisol blocks muscle gain. Just like high stress + low sleep = no growth
✅ 4. Sleep & hormones matter MORE than people think as i doussed in yestersays post.
✅ 5. Train close to failure this is important and thats the one thing that uou can not really achieve in a group fitness class. I also have many clients who worry about injury and i do understand that.
Speak to your trainer
✅ 6. Stick to the same program for 4–6 weeks
💪🏾Muscle needs repetition.
Changing workouts too often:
❌ stops progress
❌ prevents overload
✅ 7. You are never to old
yes i have slowed down, i need extra recovery days and I listen to my body.
As a trainer I love the Benefits gained from beginners who start at home using there own body weight, we then progress to cans of food or water bottles anything that has some weight. We then progress to extra sets or reps remember its all about overload and progression for muscle growth.
We move onto resistance bands, then weights etc some cients move onto the gym..
⭐ The Simple Takeaway
To gain muscle, you need:
✔ Enough calories
✔ Enough protein
✔ Heavy weight training
✔ Low stress + good sleep
✔ Stable hormones
✔ Consistent program for 4–6 weeks with progressions ..
