In today’s fitness world, it’s easy to feel overwhelmed by the endless streams of (mis)information. Countless fitness influencers claim to have "the best" exercises or workout plans. The truth is, building muscle is actually simple, although that doesn't mean it's easy. In this article we'll share the fundamentals to building muscle. We'll also share a link to a great workout regime to get you started, backed by scientific research. Then it's up to you to consistently put in the work, and we'll guarantee you'll see results.
THE COMPLEXITY TRAP
It’s common to see fitness and bodybuilding enthusiasts getting lost in the details—spending hours researching advanced techniques, "the best" exercises, purchasing expensive equipment, or hop on every trend or fad that pops up on social media. The truth is, getting the results you're looking for doesn’t have to be complicated. By honing in on important foundational principles, you can simplify your approach to building muscle.
THE FUNDAMENTALS OF A GREAT WORKOUT REGIME
Let's break it down for you, and explain which fundamentals to stick to if you want to achieve great results.
LIFT WEIGHTS 3-4 TIMES PER WEEK
Consistency is key. Aiming for three to four strength training sessions per week will provide ample stimulus for muscle growth and strength gains. More isn't always better. You recover and build muscle while you rest, not during a workout. On the other hand, getting just one or two sessions in per week means you'll probably be resting more than actually recovering and building muscle. This is especially true for more advanced lifters, who require less time to recover.
DO A FULL-BODY OR PUSH-PULL SPLIT
Assuming you're a "natty" (someone who doesn't use steroids or performance enhancing drugs), we advise you to follow a full-body or push-pull program. This means you'll train multiple or even all muscle groups in a single session. It also means you'll be hitting the same muscle groups multiple times per week.
More and more studies are showing that hitting a muscle group more frequently leads to more gains than the traditional "bro splits", where you only target one or two muscle groups per session, once or twice per week.
LIMIT TO 1-2 EXERCISES PER MUSCLE GROUP
You don’t need to do every exercise in the book. Focus on just one to two key movements for each muscle group to maximize efficiency and effectiveness. Since you'll be hitting multiple muscle groups, we need to keep the number of exercises for each group low. Otherwise you'll be spending hours at the gym. The goal here is not to completely destroy a muscle group by doing countless exercises, because you'll be hitting the same muscles again soon. Remember, we're going for high-frequency, not high-volume!
PERFORM 2-4 WORKING SETS PER EXERCISE
Keep your sets manageable. Doing just 2-4 working sets per exercise is enough to promote muscle growth without overwhelming your body. More sets won't lead to more gains. The first 1 or 2 sets are what causes the most stimulus, after that the effect of more work decreases massively. You can do 3-4 sets, but it won't lead to (really) noticeable differences in muscle growth.
AIM FOR 8-12 REPS (CLOSE) TO FAILURE
The rep range actually isn't as important to your gains as the delivered effort. Push yourself close to failure to stimulate your muscles, while still maintaining good form. A range between 8-12 reps is usually a nice middle-ground range. You can definitely also make gains by doing less or more reps, as long as you finish the final reps with a lot of effort.
INCREASE WEIGHTS OR REPS REGULARLY
One of the most important training principles for prgress is something called "progressive overload". Basically, what this means, is that as you become stronger , you need more stimulus for growth. This can be achieved in different ways, such as increasing weights, reps or training frequency. If you'd continue to do the exact same workout over time, your gains will decrease and eventually you'll reach a plateau. That's why you need to apply the overload principle.
PRIORITIZE PROTEIN INTAKE
Aim for 0.8-1 gram of protein per pound of bodyweight. Protein is essential for muscle repair and growth, because it consists of amino acids that are the building blocks of muscle tissue, so don’t neglect protein! Most modern diets are (very) high in carbohydrates and fats, while relatively low in protein. To hit this protein intake goal, you need to incorporate protein in every single meal you eat. This constant supply of protein throughout the day will make sure your body can recover and build muscle tissue. If you find it hard to hit this goal, taking one or two whey protein shakes are an easy way to get a lot of protein in.
FUEL YOUR BODY WITH CARBS
Ensure that 50-60% of your total caloric intake comes from carbohydrates. Carbs are the bodies' preferred energy source for performance, especially during those high-intensity training sessions. A real fad right now is the carnivore diet, but don't fall into this trap. Yes, it has its benefits, but also comes with a list of cons. One of them being that you'll simply perform better in the gym or as an athlete if you incorporate carbs in your diet.
GET ENOUGH SLEEP
Finally, never underestimate the power of rest. Aim for at least 7-8 hours of sleep per night. Quality sleep aids recovery, boosts performance, and keeps you mentally sharp. It's also important to prevent a drop in testosterone levels.
WORKOUT REGIME
Creating a good workout schedule can be hard. Besides, why come up with it yourself if very knowledgeable people have already done the research and put in the work? In life, and definitely also in the fitness and bodybuild niche, it's important to listen to the right people. Someone we hold in high regard is science-based lifter Jeff Nippard. In this article he shares a great workout regime that won't require you to spend hours on end in the gym, while still getting great results if you put in the effort consistently.
FINAL WORDS
Fitness doesn’t have to be complicated. By mastering the basics—lifting weights consistently, prioritizing protein, fueling your body, and getting enough rest for recovery—you’ll set yourself up for success. Simplifying your approach can lead to sustainable results and a more enjoyable journey.
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