Everyone wants to build muscle but its not just patience that is required to see results!


Gaining lean muscle can be made simple if you follow these five simple procedures. Whether you’re trying to build a big chest, grow your arms or for the ladies, get peachy for the beach this summer, these principles are vital to get the results you’re after.



Regardless of being male of female, that muscle is not going to grow unless it has a reason to do so. By lifting heavy you are forcing the muscles to adapt to the stress from the weight, which causes the growth. Find a challenging weight you can lift for 8-12 reps. Stress = growth.



These are the exercises that involve more than one muscle group, and are the most efficient. A squat is a compound exercise because it works the glutes, quadriceps, hamstrings, calves, lower back and core. Whereas an isolation exercises such as a bicep curl only works one muscle, the bicep. These exercises should be focused on at the start of each workout to really maximise the muscle growth. Main compounds include: Bench Press, Squat, Deadlift and Shoulder Press.



The muscles need to be continuously challenged as they adapt and get stronger. Lifting a certain weight for 4 weeks straight won’t have any effect once that weight has become too easy. As you notice your muscles becoming more capable of certain weights, focus on increasing the weight/reps/sets over time to continue the growth. Progressive overload = progressive gains.



Protein acts as the building block for muscle growth, and it also helps repair the muscle. Increase your protein intake so your muscles are able to recover and repair efficiently to build that lean muscle. Forms of protein can be lean meats, poultry, eggs, fish, beans, greek yogurt, and more convenient ways such as whey protein. No protein = no gains.



This is the easiest bit, yet many neglect the importance of sleep. When you sleep that is when the change is really happening. Your body will repair the stressed muscles while you’re asleep and the growth will gradually take place while you’re counting sheep! Do the work in the gym, then your rest out of the gym is where the developments take place. Aim for 7-9 hours of sleep per night.


Article by Sam Capps

You can follow Sam on Instagram: @samcapps