Tips on building muscle

Tips on building muscle

Here at Physique Academy, we adapt our training programmes to fulfil the fitness objectives of each individual on our team. Not every objective is about losing weight, it can be to improve overall fitness, gain strength and a common goal we help achieve is to build muscle.

Don’t be deceived, building muscle is a tough journey. It requires an entirely new outlook on training, nutrition and mindset. It’s not as simple as racking up the weights to the max and shoving down heaps of protein shakes post-training. You’ll need a carefully constructed plan to put your body into the ideal condition to build muscle.

Here are some tips for how to build muscle:


Being in a calorie surplus is vital for building muscle. These extra calories provide your body with the necessary fuel to boost muscle size and strength while weight training.


Lift heavy and use progressive overload. This means gradually increasing the weight, frequency, or number of repetitions in your training routine. It’s also important to change up your training to keep it fresh. Building muscle requires time in the gym and repetitive training regimes can deter motivation. You want to love this process so refreshing your routine, training with a partner or following one of our training routines will help push your focus.


Eating a high protein diet with meal intake ranging 4-6 meals a day. Regular intake of protein is ideal to maximise muscle protein synthesis (MPS), whilst minimising muscle protein breakdown (MPB) and give you the best chance of building maximal muscle.

Rest & Recover

Prioritising sleep and ensuring you implement a sufficient rest period into your routine is vital for muscle building.


Consider implementing supplements into your diet. We can offer expert advice on the best products and timings for adding supplements into your regime for optimal performance.

Expert Advice

Gaining muscle requires knowledge of how the body functions. It can take years to fully understand the science behind muscle growth and how specific training routines and nutrition can impact and push muscle growth to it’s max. Physique Academy have coaches who have not only qualified in the industry but have performed at all levels that require ultimate muscle growth.

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