Muscle Gain

There are a number of benefits to building more muscle:

• Aesthetics - Improved physique/shape
• The ability to maintain higher metabolism (essential if you are looking to stay lean)
• Stronger bones, tendons, ligaments
• Reduced likelihood of injury
• Better performance

The main limiting factors that we see our clients struggle that make muscle gain difficult are:

Not training efficiently; hard enough, smart enough or consistently enough to build muscle. You need an effective programme to grow muscles and the programme will need to be progressive with enough stimulus to promote muscle growth.

Not supporting goals with nutrition. You need to create the correct and optimal conditions to gain muscle. Without planning and preparation, you will not make progress with your gains.

Not optimising lifestyle factors to support goals. Neglecting basic recovery methods, living daily on poor sleep quality, insufficient stress management and the most common; all or nothing approach with zero accountability means that people aren’t even in a strong starting position to begin with.

All of these factors link back to lacking in education on how to achieve your goals.

It is vital that you have the correct plan, processes and methods in place to ensure you get the experience that you require to achieve your goals.

At Trained by BV, we are masters in getting results. There are a number of ways you can efficiently approach muscle gain and the below all form part of our proven muscle building methods:

Maintain a consistent calorie surplus so that you have a positive energy balance. This will mean consuming more fuel than your body needs; including a minimum of 1.5g protein per 1lb of lean mass. (When we talk about lean mass we are referring to your bodyweight minus fat mass).

Ensure that you are applying the progressive overload principle to your training. Consistently applying a mechanical tension stimulus along with metabolic stress and mechanical damage to maximise results.

Get that post workout fuel in to your body in the form of good quality carbohydrates.

Management of other health markers; consistently getting a minimum of 7 hours sleep every night, switching off that daily fight or flight response by practicing some mindfulness to manage stress and prioritising adequate recovery.