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Basics For Building Muscle

blog lifestyle tips Aug 06, 2020

What are the BASICS FOR BUILDING MUSCLE? 🤔💪🏻 

To start, is it possible to build muscle and lose body fat at the same time (AKA body recomposition)? 

General Answer: yes... BUT, there are different factors and scenarios to consider when talking about body recomp so it does go beyond just a simple ‘yes or no’ answer. 

I actually talk in depth about this subject with Dr. Bill Campbell @billcampbellphd in an upcoming episode of MetFlex & Chill 🎙(stay tuned, episode drops on August 18th 🤓) 

Anyways...what we do know for sure is that to lose body fat, you have to be in a deficit right? 🤭 

And if your MAIN goal is to build muscle...you probably don’t want to be in a deficit because your body is less likely to PRIORITIZE building muscle.. 

So, to OPTIMIZE your muscle building potential in general, let’s go over some basics ⤵️ 

1️⃣ Proper Resistance Training 🏋🏻‍♀️🏋🏻 

Committing to a long-term and structured plan that you can 1) adhere to 2) is challenging and fun for you 3) includes adequate volume and intensity.  

2️⃣ Progressive Overload 📈 

Your body adapts to progression, so each week you must 'do a lil more' – an extra rep, added weight, more sets, harder RPE or RIR, etc. 

3️⃣ Optimal Recovery 😴🧘🏻🥣 

SLEEP, manage stress, fuel appropriately, perform mobility/tissue work, incorporate deload weeks, etc. 

4️⃣ Fueling appropriately to OPTIMIZE muscle gain 🥩🍳

- Caloric intake at maintenance level calories or a slight surplus
- Consume adequate PROTEIN!
- Consume nutrient dense, real food and tailor your macros to optimize performance for YOU!

✅ Check those boxes and let the gains begin 🤩 

Click Here to work 1-on-1 with Rachel!

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