How to build muscle — hint: it’s not as crazy as you think
STEP 1: EAT IN A SURPLUS.
To seriously gain muscle, you need to be eating more food than you think. You essentially need to be eating more calories than you are burning so your body will store the energy to build more muscle. The amount you need to eat varies with your exercise/activity level. A good place to start is 10-20% above your...
STEP 2: PRIORITISE PROTEIN.
Protein is a vital macronutrient for muscle building. Evidence supports consuming between 1.6-2.2g of protein per kg of body weight per day. This can usually be achieved with 3 main meals and 3 snacks per day.
STEP 3: TRAIN MUSCLE GROUPS MORE FREQUENTLY.
Each muscle group needs to be trained at least once per week to start to see growth initially. However, to continually grow, you'll need to train each group at least twice per week, maybe even three times depending on your training age and experience.
STEP 4: TRAIN MUSCLES TO NEAR FAILURE.