Michael_physique

4 Tips to build muscle that you may not have thought about or know

There is so much information out there getting thrown at you from practically any direction you look. You hear one thing on Tiktok, then you hear something different on Instagram, then you watch a Youtube video going against everything you've just heard.

Now your left confused and no idea where to start or what to do.

4 Things You NEED To Know If You Want To Build Muscle.

This is NOT a one size fits all type of thing.
How fast you build muscle, what exercises work best for you, compound lifts, etc, they vary from individual to individual.

MORE does not always mean more results. More training, eating more food, more ped's, doesn't mean you will see the results you want.

volume is NOT the driver to hypertrophy,
volume is not how you build muscle. Volume in programming should be based on clients needs and demand

Training HEAVY is not the only way to build muscle. Training heavy creates a greater stimulus to the muscle, but training heavy and NOT focusing on proper ex*****on will slow your progress.

Any one of these tips may be the one that moves you closer to your goal of building muscle right away.

Any one of these tips may speak to you more than the other ones.

Have a good weekend fam 🤜🤛

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1 ON 1 ONLINE COACHING
🔍 Customised/ personalised meal and training protocols.
💫 Health and lifestyle clientele, who want to lose fat, build muscle and feel amazing!
💻 Weekly check-ins
📲 Direct communication via text so can contact me when ever you need.

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What you should and shouldn’t be doing that limiting your progress 👊

Get a coach and one that cares/ makes changes when needed not just cause it keeps things interesting and can communicate with.

Track your bodyweight, weights in gym and food

Make sure your sleep schedule is on point

Make sure you’re Getting all hydration needs. Not just water.

Blood work natty 1-2 times a year, enhanced every 3-4 months maximum. Blood pressure 2-4 times a week, blood glucose 4-5 times a week. Resting HR daily.

Make sure your digestion is perfect

Don’t swap exercises every couple weeks or when ever you feel like it. Stick to the plan.

Less is more when you know what you’re doing.

Don’t listen to influencers just cause they have a huge following and look good.

Track energy levels, mood, cognitive performance/mental clarity. Mental and emotional stress and doms

This is what it takes to be good/get good and keep progressing and do it for a long time.

❓WANT TO WORK WITH ME ❓
➖➖➖➖➖➖➖➖➖➖➖➖
1 ON 1 ONLINE COACHING
🔍 Customised/ personalised meal and training protocols.
💫 Health and lifestyle clientele, who want to lose fat, build muscle and feel amazing!
💻 Weekly check-ins
📲 Direct communication via text so can contact me when ever you need.

DM ME WILL GET YOU STARTED 🤝

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3 quick tips on gaining muscle 🤜🤛

1. Food choices, To hit your daily caloric requirements can be a hard if your someone who struggles with appetite this is the reason you struggle to gain mass because your not able to hit the amount of cals you need in order to grow then you really want to focus on your food choices. The key here is calorie dense food that digest well. Two massive factors to growing is our ability to recover and eat/digest food. Adding simple things like bagels and jam, low fat cereal, or cereal bars to your post workout meal is a perfect way to add in extra carbs and easy calories.

2. Intra Shake, This is a perfect way to start the recovery process before you have even finished training. Having carbohydrates and some essentials amino acids while you train is a perfect way to add 200-400kcals to your diet but will also spike your bodies insulin which will offset cortisol and is also a transporting hormone driving nutrients in to the muscle. Look to add 50-100g if your stomach can handle it if not will have to find one that works better for You. (depending on your carbohydrate needs) of highly branched cyclic dextrin powder, 15g EAAs, 5g of creatine in 1.5- 2ltr of water and drink while you train.

3. fats, we have covered a lot of carbs another perfect and easy way to bump up your calorie intake is fats. Fats are 9kcal per gram that's double carbs at 4kcal per gram. So it makes sense to utilise fats when your appetite is poor. I personally keep my high fat meals away from post workout as this slows down the uptake of carbs. So I tend to increase fats in my first and last meal. You can use eggs, steak or even salmon. If Your fats get really high and you can't stomach food you can use olive oil which provides 1g of fat per ml/gram of oil is a perfect way to push calories up but not distending your stomach.

❓WANT TO WORK WITH ME ❓
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1 ON 1 ONLINE COACHING
🔍 Customised/ personalised meal and training protocols.
💫 Health and lifestyle clientele, who want to lose fat, build muscle and feel amazing!
💻 Weekly check-ins
📲 Direct communication via text so can contact me when ever you need.

DM ME WILL GET YOU STARTED 🤝

It’s Time to say good bye 🥲

Having abs is cool and all but being small isn’t !

You have to eat in a surplus to grow with that you will accumulate some level of body fat along the way… more aggressive you are faster it’ll come on. Slower you take it the less there is to pull off. But you also don’t wanna be to slow in your approach as you can leave gains on the table.

The purpose is to put on weight to progress and staying shredded or lean your progress is going to be a hell of a lot slower.

Although I haven’t competed I have cut and gained plenty of times and I do believe as a new lifter your going to need to get a bit softer then you’d like to gain a substantial amount of muscle.

I went from 47.5kg to current photo above 98kg in 3/4 years and trust me there was some ugly peak off-seasons in the process.

You choose what you want to do but for me and where I want to I don’t want to stay the same year to year 🚀🦍

❓WANT TO WORK WITH ME ❓
➖➖➖➖➖➖➖➖➖➖➖➖
1 ON 1 ONLINE COACHING
🔍 Customised/ personalised meal and training protocols.
💫 Health and lifestyle clientele, who want to lose fat, build muscle and feel amazing!
💻 Weekly check-ins
📲 Direct communication via text so can contact me when ever you need.

DM ME WILL GET YOU STARTED 🤝

🏷️