How to build muscle.
Building muscle comes down to four things: training hard enough, progressing, eating enough and resting. Here is what works for each one.
- Sets per muscle
- 10-20 / week
- Protein
- 1.6-2.2 g/kg
- Surplus
- +200-300 kcal
1. Train each muscle twice a week
Splitting the work for each muscle group across two weekly sessions usually works better than cramming it into one day. A full body, upper/lower or 6-day push pull legs routine meets this.
- Do 10-20 hard sets per muscle group per week. If you are starting out, 10 is enough.
- End each set 1-3 reps short of failure: it should be hard.
- Work in the 6-15 rep range for most exercises.
2. Progress consistently
Muscle grows when you ask it for a bit more than it already does. Add weight or reps gradually and log every session: if you do not track what you do, you will not know whether you are progressing.
3. Eat enough
- Calories
- 200-300 kcal above maintenance
- Protein
- 1.6-2.2 g per kg of body weight per day
- Rate of gain
- 0.25-0.5% of body weight per week
- Carbs and fats
- The remaining calories, with at least 20% from fat
If you gain weight faster than this, you are probably adding extra fat: cut calories slightly.
4. Rest and sleep
- Sleep 7-9 hours: that is when muscle recovers most.
- Leave at least 48 hours before training the same muscle group hard again.
- If performance drops for several sessions in a row, take an easier week.
Frequently asked questions
How much muscle can you gain in a year?
In a first year of good training, many men gain 4-9 kg of muscle and many women 2-4.5 kg. After that, the rate slows down.
Can I build muscle and lose fat at the same time?
Yes, especially if you are a beginner, returning after a break or have more body fat. It is called body recomposition and requires strength training and enough protein at a slight deficit or maintenance.
Do I need supplements?
They are not essential. Creatine monohydrate (3-5 g a day) is the supplement with the most evidence for strength and muscle, and protein powder is just a convenient way to hit your daily target.
Track your progress with Nuvana.
Log sets, loads and meals in one place and check whether you are really progressing.
