Muscle Gain
Building muscle requires two things working together: progressive resistance training that challenges your muscles over time, and enough calories and protein to support recovery and growth.
Recommended Approach
Train each major muscle group with resistance exercises 2-4 times per week, gradually increasing weight, reps or sets over time (progressive overload). Pair this with a slight calorie surplus and adequate protein intake.
Workout Recommendation
Start with our Beginner Full Body Workout Plan if you are new to training, focusing on compound movements like the squat, bench press, barbell row and shoulder press.
Nutrition Considerations
Use the Calorie Calculator with a "Gain Weight" goal for a modest surplus, and the Protein Calculator with a "Building Muscle" goal for your protein target — aim for roughly 1.6-2.2g of protein per kg of body weight.
Useful Calculators
Common Mistakes
- Not eating enough to support muscle growth, especially for naturally lean individuals.
- Constantly changing workout programs before giving one enough time (at least 6-8 weeks) to work.
- Neglecting sleep and recovery, which is when much of the muscle-building process actually happens.