Muscle Building Training & Nutrition: This is how you build muscle!

Summary of this blog

This blog emphasizes you the key factors for muscle building: time, motivation, and discipline. It stresses that the beginning of muscle building is the most challenging step. The text is divided into three main components: training, nutrition, and motivation.

Muscle Building Training:

Consistent training is crucial, with muscle growth occurring during rest periods. The optimal training duration is 45-60 minutes to avoid negative impacts on muscle building. Various training plans are introduced, with a full-body training plan recommended for beginners.

Training Details:

The article provides insights into different training plans, exercises for various muscle groups, and underscores the importance of correct technique for optimal results.

Muscle Building Nutrition:

The focus is on a caloric surplus and sufficient protein intake. Self-calculated caloric intake is recommended to support muscle building. The significance of tracking apps for monitoring food intake is highlighted, and it is explained that supplements are not strictly necessary.

Nutrition Details:

The recommendation is approximately 2g of protein per kg of body weight for muscle building. The article emphasizes that supplements should only be a complement to regular nutrition.

Motivation for Muscle Building:

Motivation is considered a crucial factor for long-term success. The article encourages setting regular training stimuli and finding motivation through personal progress and social media.

Conclusion:

In conclusion, it is emphasized that muscle building is achievable for everyone, provided there is motivation, regular training, and appropriate nutrition. The article encourages using personal successes as motivation and regularly tracking progress. The beginning requires motivation, but the article assures that progress can be achieved with persistence.

Muscle building requires time, motivation, and discipline. Without these three elements, building muscle mass is a challenge. However, the encouraging message is that the most demanding step is to initiate the muscle-building process. Once this step is mastered, it will be challenging to veer away from strength training in the short or long term. In this article, I will demonstrate how it is possible to build muscle mass within a short period with a high level of certainty!

End of summary

How do I build muscle?

How is muscle building achieved? Interested in learning how to build muscles? Certainly, or else you probably wouldn't have come across this article. Fundamentally, muscle building relies on three essential factors:

1. Training
2. Nutrition
3. Motivation

In the following, I will reveal for each of these factors what you need to consider to actively and purposefully build muscles. Don't worry, it's not magic and should be achievable for everyone, regardless of gender, weight, or age.

Note:

No one needs training programs and supplements to build muscles!

This article is aimed at those who are already engaged or want to start doing something beneficial for their bodies by building muscles. It's not uncommon for experienced individuals, who have been training for several months or even years, to reach a point where they struggle to build more muscle mass. Even if you belong to this group, you are in the right place, and I am confident that with the knowledge from this article, you can achieve new goals!

Muscle building training

Certainly, everyone is aware: No pain, no gain! This fact is undeniable and unfortunately unalterable. If building muscle mass were easy, there would be far more people with the so-called "perfect body." However, here comes the positive news again: It's also not magic. With motivation and endurance, you too can achieve the desired physique.

How much time do I need to invest in building muscles?
Rejoice in this news! The ideal training time for muscle building is 45-60 minutes. Anything beyond that could potentially have a negative impact on muscle growth. At a duration of approximately 60-90 minutes, the body releases cortisol, which inhibits muscle building and signals to the body that it has been subjected to excessive stress. Therefore, my advice: Neither too long nor too short— it's important to adequately challenge the muscles you are training.

Tip
For optimal muscle growth, each workout session should last a maximum of 60-90 minutes.

What is the optimal training plan?
Unfortunately, there is no such thing as the "perfect training plan." This is because every body is unique, and different exercises bring joy to different people. Enjoyment is, of course, a crucial factor that must be considered—only if you find a training plan enjoyable can you sustain it in the long term.

Therefore, the best training plan is one that sufficiently stimulates your individual muscles and brings you joy and satisfaction. Since this answer is probably not sufficient, and you want to hear specific facts, I will present four possible training plans and a table of meaningful exercises in the following to provide inspiration for your own, individual training plan.

Effective exercises for muscle building

Certainly, there are many more exercises that are likely to be effective as well. Over time, you will undoubtedly discover your personal "top exercises."

A comprehensive training plan for beginners is recommended, especially if you are just starting with muscle building. This recommendation is not only from me but is also supported by many sports scientists. With this plan, you will quickly notice significant muscle growth. Not because this plan is extraordinary, but because it exposes your muscles to new stimuli. Remarkable progress is achieved in the first 3-6 months. Therefore, I recommend performing the full-body plan about 3-4 times a week for the first 12 months.

Another recommended plan is the Upper/Lower Body training plan (U/L). In this plan, training is divided into upper and lower body. This plan is suitable for more advanced athletes and can theoretically be done up to 7 times a week. For example, you could train your upper body on Monday, Wednesday, Friday, and Sunday, while your lower body is trained on Tuesday, Thursday, and Saturday.

The Push/Pull training plan is another option where push and pull exercises are alternated. This plan can also be done up to 7 times a week. Alternatively, you could perform push exercises on one day and pull exercises on the next, followed by a day of rest.

A variation of this plan is the Push/Pull/Legs training plan, which includes a separate leg day. The more advanced you are, the more intensively you can train. Beginners need about 45 minutes for the entire body, while advanced athletes need about 45 minutes just for the legs.

The frequency of training for muscle growth has already been addressed in the presented plans. It is important to understand that muscles do not grow during training but during the rest phase. Sufficient time should be allocated for muscle regeneration. A rule of thumb is: 1 day of training, 1 day of rest. It is important not to train the same muscle on consecutive days.

Muscles grow when they rest!

For beginners, the rule of 3 sets with 10-12 repetitions per exercise is recommended. This standard practice has proven effective, as scientific evidence shows that muscle growth is most effective when the muscle is consistently stressed with 8-12 repetitions. The weight should be chosen so that 8-12 repetitions can be completed.

But beware: Technique plays a crucial role! The training weight should be chosen so that you can complete 8-12 repetitions, but the exercise is still performed cleanly.

It is important to understand that the correct technique is more critical than the weight. Only with perfect execution can you ideally target your muscle and promote muscle growth.

Muscle Building: 3 sets with 8-12 clean repetitions per exercise.

This topic can be further explored. More information can be found in this comprehensive article: Training Volume - Number of Repetitions, Sets, and Exercises in Bodybuilding. The article also covers endurance training and maximal strength training.

Muscle building nutrition

Nutrition plays a crucial role in strength training, and often, failure is not due to the workout but rather to nutrition. This isn't about specific supplements like protein powder, creatine, or omega-3 capsules but about fundamental sustenance. If you aim to gain weight and build muscles, it's no secret that you need to eat more.

Similar to constructing a building where materials like cement, iron, wood, screws, and nails are necessary, your muscles also require these nutrients to grow.

A caloric surplus is necessary to build muscles. This means your organs are constantly active but can only function if you supply them with energy, which comes in the form of food. In essence, the ingested food is initially used to provide your organs with energy around the clock. Only when your body runs smoothly and has sufficient energy, the excess nutrients are invested in muscle building.

A caloric surplus occurs when you consume more calories than your body burns. Online calculators can figure this out, but a mathematical formula like the Mifflin-St.Jeor formula might be more accurate.

Calculating your caloric needs is not difficult and achievable for everyone. Further information can be found here: Calculate Caloric Needs: Everything You Need to Know!

There are various nutrition plans for muscle building, but essentially, a nutrition plan is unnecessary. You can eat what you want as long as you ensure you consume enough protein. Of course, it should be clear that unhealthy eating is not beneficial. Instead, it is recommended to track your intake.

With so-called "tracking apps," you can easily keep an eye on your calories. Using barcode scanners, you can scan your food and see what you ate at any given time. Apps like Myfitnesspal and YAZIO also offer the option to set goals and be guided by the app. A breakdown by fats, carbohydrates, and proteins is usually included. However, when scanning food, the information should be double-checked as it's user-entered and may contain errors.

Learn more about the amount of protein for muscle building here: How Much Protein Should I Consume as an Athlete?

It's recommended to intake about 2g of protein per kilogram of body weight per day. Hence, a 60kg woman should consume about 120g of protein per day, while a 130kg man would be around 260g of protein/day.

For muscle building, 2g to 3g per kilogram of body weight is advisable. The scenario is different during a diet.

Supplements should only support nutrition. For instance, if you need 160g of protein per day but only get 120g through regular nutrition, you can fill the remaining 40g with protein bars or powders. One supplement that is considered beneficial is creatine, preferably after a certain training period when progress seems stagnant. The recommended daily amount is 3-5g. The question of before or after training is debatable. Creatine is abundant in beef and can be taken as a supplement in the form of capsules or powder. However, it's essential to note that creatine is not necessarily required for muscle building!

Motivation to build muscle

The third and final key to success is enthusiasm. Without motivation, nothing is possible. Muscles only grow when they are consistently challenged over an extended period. Exceptions apply only to absolute beginners who, in the first few months, undoubtedly gain a significant amount of muscle mass.

Imagine it like this: You have to make it clear to your body that it needs muscles. When your body recognizes that it needs muscles and strength, it begins the process of muscle building. Nowadays, humans no longer have to fight for survival, and they get their food at the supermarket without having to hunt it themselves. So, why should your body build muscles? Regularly set stimuli to signal to your body, "I need to move the weights; I need more muscles!"

Only by training week after week over months or years will you achieve the desired physique. Of course, there are genetic limits, but honestly, this "genetic limit" is often used as an excuse not to start training at all. If you never start training, you will never find out what is possible. And even if the genetic limit were to be reached, you would be more than satisfied with yourself.

Motivation is only needed for the start and the first few weeks until you notice progress. After that, you become your own motivation because you still want to build more. But also, through platforms like YouTube, Instagram, and other social media channels, you can find plenty of inspiration.

Conclusion

Building muscles is by no means an insurmountable obstacle and is not at all complicated. What is essential includes motivation, consistent training, and a thoughtful diet. Ensure that your muscles are regularly stimulated, and grant them sufficient recovery, as muscle growth can only occur during this phase. Supply your body with an adequate amount of nutrients. Muscles can only be built in a state of caloric surplus. If you eat too little, your musculature remains unaffected. Let yourself be motivated by your own progress pictures or social media content for consistent training. Document your successes and always remember the starting point. At any given time, you will notice progress that prevents you from giving up. Also, always ask yourself why you started in the first place. Especially as a beginner, you will experience significant muscle gains in the first few weeks! So, just get started – the rest will unfold naturally.

Frequently asked questions about building muscle

Is it easy and fast to build muscles?

Especially as a beginner, you can quickly build muscle mass. The longer you train, the more challenging it becomes to continue gaining muscle mass.

How can I build muscles?

By regularly training your individual muscles and maintaining a protein-rich diet.

Which exercises are best for muscle building?

Unfortunately, there is no universally best exercise. The best exercise for you is the one that brings you joy and effectively targets your muscles to promote growth.

Which training plan is particularly effective?

For beginners, a full-body training plan (FB Plan) is recommended. There are no limits for advanced athletes. Often, upper/lower (U/L) and push/pull are recommended for advanced athletes.

How should the diet be structured for muscle building?

For muscle building, you should consume at least 2g of protein per kg of body weight.

Are structured training programs useful?

Definitely, yes, if they motivate you to go to the gym. A training program serves as a guide to achieve specific goals. However, a training program is not necessarily essential.

Are supplements necessary to build muscles?

Definitely not. Supplements are exclusively meant to supplement nutrition and should only be used as such. However, they can help meet the required protein intake.

Which nutrition plan is suitable for muscle building?

To build muscle, you need a caloric surplus and sufficient protein, about 2g per kg of body weight. Tracking apps like Myfitnesspal or YAZIO can help you achieve your goals. A structured nutrition plan is more necessary for diets.