Basics For Building MuscleAug 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 🤩
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