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How to Gain Muscle; A Step By Step Guide

How to Gain Muscle; A Step By Step Guide

Want to gain some muscle? Making this choice is a great investment in your health and future. Let’s take a look at three main areas you need to focus on when learning how to gain muscle.


When thinking about how to gain muscle, training is most likely the first thing that comes to mind. And it is true, your muscles require adequate stimulation to grow. This doesn’t mean that just randomly lifting weights with no purpose or knowledge will serve you well. Keep the following three things in mind when considering your training.

Lift Heavy

This doesn’t have to be all the time. But if you don’t challenge yourself with heavy weights, your progress will be slow, and at times non-existent. Focus on big compound moves that stimulate multiple muscle groups, and enable you to lift heavy.

Be Intense

Sitting around texting, chatting or watching the TV in the gym is killing your ability to gain muscle. Treat the gym like your office, you are there to work. So, taking time to catch your breathe is good, but wasting time on Instagram is killing your progress. Train with intensity, the gym should feel like hard work.


People leave their jobs, their partners and their homes if they feel they are not progressing. The key to success in any area is progress. The same goes for the gym. Make sure you are getting stronger, you can do more reps, you are resting less between sets. These are all measurable, and tracking them will cause you to gain muscle continuously.


Most people have bad dietary habits. Too much sugar, not enough protein, not enough veg. The principles to clean eating are simple, read them here if you need help. Let’s take a look at three ways eating that will show you how to gain muscle.


Eat protein. Simply put, it is what your muscles use to repair. Eat 1 gram per lb of body weight. Or 2 grams per kg of body weight. Simple. Eat and grow big.


Track however many calories you are currently eating, and increase them by 10%. See how you progress, then alter them up or down depending on your needs. Bottom line, you need more calories to gain muscle.

More Water, More Veg

The advice that your parents have been giving you since you were a child is right. Eat unlimited amounts of greens, and drink more water than you think you should. These will give you all the micro nutrients your body needs to gain muscle and be healthy.


The least sexy of the three things that will teach you how to gain muscle. Recovery is very important in your fitness journey. Let’s split this into three key components again.


This is the easiest one to do. Get 8 hours of sleep per night. When you are training with intensity, your body requires sleep to rebuild and grow. You don’t grow in the gym, you grow in the bedroom.


Making sure you are limber and mobile will not only help you dominate in the gym, but it will assist in your recovery. You are less likely to be injured, and your body will thank you for the light stimulation that mobility work gives you. Start with this movement here.


Taking a walk first thing in the morning on an empty stomach not only enables you to easily experience some fat loss, but it is a great way to get your body to recover while you do it. Instead of always going 100% with all your training, some regular light exercise like walking can help recovery and keep you in the game for much longer. You should now know how to gain muscle. It is an easy concept, and following the rules set above will ensure that you see steady progress. So stop thinking about it and start doing it!

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