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Building Muscle 101

February 12, 2023

Muscle mass, how can we get it, and how can we get more. Building muscle requires work, and no small amount of effort. However, when several factors are in check – it is very much so – a manageable feat for the vast majority of individuals. In this article I hope to elaborate on 3 things we can start doing right away to build some muscle!

Session structure and progressive overload.

Are your sessions set up to hit each muscle group efficiently each week? Ideally, we will need to be hitting each muscle group 2-3 times a week if we want to provide a sufficient stimulus for the targeted muscles to grow. Making sure we are progressing each session will also be pivotal herer – progression can come in many different forms. Execution, reps(volume), and load(intensity) are some of the many ways in which we can look to progressively overload. A logbook and structured training plan are what’s needed here to make this most productive.


Something often overlooked when it comes to building muscle. If you aren’t eating enough food, your body isn’t going to have the fuel it needs to train hard and build muscle. Placing ourselves in a calorie surplus where we are eating more calories than we burn.Prioritising protein to primarily build muscle and carbohydrates to fuel training will be what’s needed provided the fact that we are in a relatively lean body composition. If we are holding some extra body fat, it might be more productive to lose any excess weight to give ourselves a better starting point to grow.


It goes without saying, if we want to build muscle – our plan must be executed on a consistent basis. Muscle growth will come as a result of the accumulation of the points I’ve mentioned above, done consistently over a period of time. Learn to enjoy the process, find exercise you like and track your progress. Get the little things right and results will follow.

“Patience is bitter, but its fruit is sweet” – Aristotle

Lastly, I would also like to clarify that I am not a registered dietician. All advice disclosed here is simply advisory based on my qualifications as a fitness professional and personal experience and knowledge gained working with individuals and helping them reach their goals. The advice given is not designed to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.

Article written by Cashel ~ instagram @coachedbycashel_

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