3 tips to build more muscle:
3 Tips To Build More Muscle (Without the Confusion)
Whether you're looking to add some size, improve strength, or just feel like a superhero in the gym, building muscle isn’t just about lifting heavy weights. It's about doing the right things in and out of the gym consistently, and making sure your body has everything it needs to grow.
Don’t worry if you’ve got no idea where to start—building muscle doesn’t have to be a mystery. I’m breaking it down for you in 3 simple tips that will have you flexing those muscles in no time. Ready? Let’s do this.
1. Lift Heavy (But Smart)
To build muscle, you need to challenge your muscles with progressive resistance. That means lifting weights that are heavy enough to push your muscles beyond their comfort zone, while maintaining strict form.
Aim for weights that make your muscles work hard for around 6-12 reps. If you can breeze through a set without feeling challenged by the end, it’s time to increase the weight. But always prioritize form over weight—technique is everything when it comes to building muscle without injury.
2. Fuel Your Body with Protein.
Protein is the literal building block of muscle. Without it, your body can’t repair and grow muscle tissue after your workouts. So if you’re not eating enough protein, you’re basically putting up a "no entry" sign for muscle growth.
Aim for about 1 gram of protein per pound of body weight. That means if you weigh 150 lbs, you should be aiming for 150 grams of protein per day. Good sources of protein include chicken, turkey, eggs, fish, lean beef, 0% greek yoghurt.
3. Rest and Recover (Muscles Don’t Grow in the Gym)
I know, it sounds counterintuitive, right? You’re thinking, “I’m lifting weights to get bigger, so I should just keep lifting, right?” Nope. Muscles grow while you rest, not while you’re training. When you lift weights, you’re actually causing tiny tears in your muscle fibers. It’s only during recovery (when you're sleeping, resting, and fueling properly) that your muscles repair and grow back stronger.
Picture your muscles as a sponge. When you wring it out (during your workout), it gets smaller and more compact. But when you leave it to sit (during recovery), it expands back to its full size—and sometimes even bigger. That’s how muscle growth happens.
Make sure to give each muscle group at least 48 hours of rest before you hit it again. And don’t underestimate the power of sleep—getting 7-9 hours a night is crucial for muscle recovery. The more rested you are, the better your muscles will respond to your next workout.
Wrapping It Up: Building Muscle is a Marathon, Not a Sprint
Building muscle isn’t a quick fix or something that happens overnight. But with these three tips—lifting heavy (but smart), fueling your body with protein, and giving your muscles time to rest and recover—you’ll be well on your way to a stronger, leaner, more muscular physique.
Here’s a quick recap:
Lift heavy weights with good form—challenging your muscles is key.
Eat enough protein to fuel muscle repair and growth.
Rest and recover—muscles grow when you’re resting, not lifting.
Consistency is the name of the game. Stick with these tips, trust the process, and in time, you’ll see the results you’re working for.
Need Help with Building Muscle?
If you’re not sure where to start, or if you need a custom plan that works specifically for your body and goals, I’m here to help. As a personal trainer in the NW8 area, I can guide you through the process. My personal training gym is located between marylebone and St Johns Wood. So if you are looking for personal training in Marylebone contact me.
Ready to start building that muscle? Let’s do it!
