The Fastest Way To Build Muscle & Strength (10 Tips)

I started out in the gym weighing a measly 120lbs (8 Stone)... At that time my body fat % was also a bit higher than it should have been, resulting in a pot belly to go with it.?

I got started because I was sick and tired of how I looked, and the lack of confidence that came with it.?

The way clothes fitted, the way I looked on the beach or at the pool. I was very self conscious. And it drove me to the point of finally deciding to get serious about my fitness.?

Over the last decade, I have managed to add over 50lbs of lean, healthy muscle mass.?

So if you want to build muscle and gain strength in the fastest way possible it requires a "positive energy balance", which basically means that you must take in more calories than you burn off.?

You need roughly 2,800 calories to build a pound of muscle, largely to support protein turnover, which can be elevated with training.?

By following these 10 tips, you’ll be able to build muscle mass and strength more efficiently and quickly and shortcut 4/5 years of spinning your wheels like I did.?

1. YOU MUST TRAIN HARD?& GET BETTER

If you want to build strength and muscle mass, you MUST be pushing yourself in the gym. Getting close to the point of failure is key to success, not only that, but you must continue to get better and do more every time you step into the gym if you want to be successful.?

You can do this by increasing the number of reps, the weight used or the total sets performed.

This is the single most important point on this list.

2. EAT EVERY THREE HOURS

Eating the right thing at the right time is crucial for helping you accelerate muscle growth. The easiest way is to eat your breakfast, lunch and dinner as usual, interspersed with meals post workout, pre-bed and with two snacks in between.?

3. EAT PROTEIN WITH EACH MEAL TO BOOST YOUR MUSCLE MASS

You need protein to build and maintain muscle. To achieve this, you should be looking to eat at least 1g per 1lb of body-weight. That’s 200g/day if you weigh 200lbs. The easiest way to get this amount is to eat a whole protein?

source with each meal.?

These include:

? Red meat. Beef, pork, lamb, etc.

? Poultry. Chicken, turkey, duck, etc.

? Fish. Tuna, salmon, sardines, mackerel, etc.

? Eggs. Don’t believe the cholesterol myths. Eat the yolk.

? Dairy. Milk, cheese, cottage cheese, quark, yogurt, etc.

? Whey. Not necessary but great for easy post workout shakes.

? Try vegan options too, such as lentils, tofu, seeds and nuts.

4. EAT FRUIT AND VEGETABLES WITH EACH MEAL

Most of them (not all) are low calorie: you can eat your stomach full without gaining fat or weight. Fruit and vegetables are also full of vitamins, minerals, antioxidants and fibre which helps digestion.

5. DO NOT FEAR CARBS?

Carbs are muscle sparing. And can be used to fuel strength and performance improvements, along with actually speeding up recovery. If your goal is to optimise strength, then get your carbs in!?

6. EAT HEALTHY FATS

Healthy fats improve fat loss and health as they digest slowly. Make sure you balance your fat intake, eat healthy fats with every meal and avoid artificial trans-fats and margarine.

7. DRINK WATER TO HELP YOU BUILD MUSCLE MASS

Strength training causes water loss through sweating which can impair muscle recovery and thus, it won’t help you increase your muscle mass. Drinking water prevents dehydration but also hunger since an empty stomach can make you think you’re hungry.

8. EAT WHOLE FOODS 90% OF THE TIME

To feel and perform at your best, I would suggest getting most of your food from whole, natural sources. They contain higher quality protein sources, more fibre and more micronutrients.?

9. SLEEP MUST BE A PRIORITY?

Sleeping 8 hours vs 5 hours has some pretty serious downstream effects on performance, strength, energy levels, hunger, hormones such as testosterone. Prioritise sleep of you want to excel.?

10. SUPPLEMENTATION?

Supplement with vitamin D3, omega 3 fish oil, creatine, whey protein (when applicable), magnesium & theanine (for better sleep & recovery)

If I had implemented these action steps 10 years ago when I started working out, I would have made progress 10x faster and probably cut 3/4 years off the time it has taken me to reach where I am today.

I am wholeheartedly able to say I am in a great place physically and mentally at the moment, and it has been through implementing tactics and strategies I learned from my first coach Ben almost 7 years ago now.

I make it a priority to ensure everyone who joins our Fat Loss Forever Programme? is taught the foundational principles to achieve any health related goal!

Due to the massive impact it has had on my own life!

What is 1 thing you wish you had learned sooner? Would love to hear some of your thoughts below!