My fitness and nutrition hacks to build muscle fast
Lets just say weight loss and weight gain are on opposite ends of the goal spectrum.
When losing weight in general you will need
7+ Hours sleep per night
Eat 3 meals a day with some veggies, ideally half a plate of veggies
Drink 2-3 litres of water per day
Reduce alcohol, lower the better
Cut sugar back to natural sources only and don’t eat fruit on its own
Find some way of managing stress- yoga, meditation
Move more, like 10,000 steps a day
Exercise 3-5 times a week, something that either keeps your heart rate high for a sustained period or intervals where you raise it and recover it for some extra visceral fat burning options
Most people lack structure to their day, habits are harder to build when we are all over the place, think weekends, think holidays.
Think about the days when everything changes and you end up somewhere you don’t normally, did you do well that day?
Set a routine!
Now to building muscle
Let’s first identify, do you want to get stronger or gain muscular size, or both?
In general when wanting to build muscle or get stronger you will need to eat more, more than a normal days intake.
You could add a meal, add a snack, drink a protein shake or add the protein into some yoghurt.
The possibilities are endless
Just eat more
I mean the idea of getting stronger is that you micro tear you’re muscles, that damage will take some repair, and to do that you’ll need some extra energy.
So now we know we’ll need to eat more (we’ll address that further, later), lets look at how to get strong and how to get big.
They require different training methods
Add mass- Pump the muscle up! (Reebok pumps anyone?)
To add mass you’ll need to truly overload the muscle with higher rep movements, normally in the 8-15 hypertrophy (muscular growth) or 15 above range (endurance)
Once the muscles top responding to that, and they will, you’ll need to switch it up
Anyone that has done mass building with me will know how much this sucks, it’s painful for sure!
Supersets being 2 movements back to back with no rest, ouchy!
So you can do the same muscle group twice, but with different movements- biceps and biceps
Or hit the opposing muscle in a superset, like biceps to triceps
Both work really well
I’m a big fan of hitting the same muscle twice, one with a big movement to wipe out the big prime movers and another movement focussed on control to wipe out the small supporting balancing muscles
This morning I did kneeling landmine press into cable 45 degree across the body pulls, Wowzer.
There is no wrong or right combination, some will work for some and not others, we are built a little different.
Try big moves and small ones, big weights into small small weights, different movement patterns with twisting and different objects
Once again months down the line, you’re muscles stop responding, move next into into failure sets
This morning on the shoulder supersets I went to complete failure on both moves, think jelly arms, muscles screaming with super intense burning and actually failing to do another rep
The big landmine press I was getting 15 reps and the cables 7, it was a great combo. I may struggle to wash my hair later!
If you always use machines use free-weights, if you always use a barbell, use a Dumbbell or kettlebell, the new tool will help stimulate growth.
Normally in the 3-8’ish rep ranges
Using big weights and big compound movements (using more than 1 joint) aim to replicate the session often to stimulate strength.
Strength being the ability to move heavy loads for several reps, ever heard of 5×5? It’s the simplest and most affective program for beginners and intermediates
Once your training age increases (years and years of training weights) you’ll need to switch to something a little more complex and add some extra days
Beginners and intermediates – same session/muscle group twice a week
Advanced- same session/muscle group twice a week or two days strength and 1 day muscle building in the middle.
You’ll need 48 hours between muscle groups/ same or similar sessions to recover well enough, even longer if you are new to weights
When you have being doing weights for 17 years like I have, you’ll need to stimulate growth in other ways.
I like to do a big legs or glutes movement for 5 sets and then into some upper body part.
If you train legs each time, you’ll still be able to walk!
Monday- Slow deadlifts with no touch to failure into shoulder supersets
Tuesday- 5 sets of 10-15 reps single leg kettlebell deadlifts into back supersets
Wednesday- 5 sets 5×5 or 5×10 back squats into chest supersets
Thursday- 5 sets Heavy deadlifts 3-8 reps into Shoulder supersets (new)
Friday- Hip thrusts into back and arms supersets
Saturday and Sunday rest
Whatever level, just be consistent, there is no magic.
With strength or muscle building you will need extra calories, don’t bulk just by eating crap it’s still possible and will probably work really well, but it’s not as good for you’re health and you’ll add more fat that way.
Keep it lean in protein, just eat it more often to help that muscle growth, you’ll need extra good fats like butter and olive oil
(Fat does not make us fat!)
Add an extra meal instead of stuffing you’re face
Keep it simple, keep it consistent
As Nike say, Just do it!
Training is simple, but not easy