Building muscle is hard and can feel overwhelming for beginners (or anyone more experienced), especially with all the conflicting information out there. Fear not! These 10 commandments will be your compass, guiding you on the right track to seeing those gains you've both been dreaming of. Remember, progress takes time, so be patient, stay consistent, and most importantly, enjoy the journey 💪

The Exercise Ethos

1. Thou Shalt Be Consistent: Consistency is the bedrock of any successful muscle-building program. Aim for 3-4 weight training sessions per week, spaced out evenly throughout the week. This regular stress on your muscles will stimulate growth and adaptation. Think of your muscles like crops - they need consistent tending to in order to flourish.

2. Thou Shalt Embrace Compound Movements: Compound exercises, like squats, deadlifts, and bench presses, are the MVPs of muscle building. These exercises work multiple muscle groups at once, maximising your efficiency in the gym and building overall strength and size. While isolation exercises have their place, focus on building a strong foundation with compound movements first.

3. Thou Shalt Train All Thine Muscle Groups: Aim for 10-20 total sets per week for each major muscle group (chest, back, shoulders, legs, core etc.). This well-rounded approach ensures that no muscle group is neglected and that you develop a balanced, proportional physique. Think of your body as a beautiful temple - you wouldn't want to leave any section unfinished! The total sets could be done in one workout per week or over the space of the week in multiple. Once a week approach is the old skool method made popular by bodybuilders but, there is actually some new research showing if you divide up the total sets throughout the week this could lead to more gains. Both methods work well so, the main goal is to ensure you’re doing enough volume each week. So whether you do one or the other isn’t as important as people think.

4. Train Hard, But Heed the Form Gods: It's important to challenge yourself in the gym, but prioritise proper form over lifting the heaviest weights possible. Using bad technique can lead to injury and hinder your progress. Train to "near perfect form failure," which means you could maybe do one or two more reps with perfect form, but stopping to avoid sacrificing form. Imagine you're sculpting a masterpiece - you wouldn't want to rush the process and end up with a chipped or uneven final product.

5. Rest Days Are for Rebuilding, Not Slacking: Don't fall into the overtraining trap! Your muscles actually grow during rest and recovery, so schedule 3-4 rest days each week to allow your body to rebuild and come back stronger. Think of your muscles like a freshly baked cake - they need time to cool down and solidify before you can enjoy another slice.

The Nutritional Way

1. Thou Shalt Consume in a Calorie Surplus: To build muscle, your body needs to be in a calorie surplus. This means eating more calories than you burn each day. Think of your body like a construction zone - you need more building materials (calories) coming in than what gets used up by daily activities (burned calories) in order to make progress. A slight surplus of 300-500 calories per day is a good target for beginners.

2. Protein is Thine Ally: Aim for 1.5 - 2 grams of protein per kilogram of body weight each day. Protein is the building block of muscle, so make sure you're getting enough to fuel your growth. Protein sources like lean meats, poultry, fish, eggs, dairy products, and plant-based proteins (beans, lentils, tofu) should be a staple in your diet.

3. Sleep is the Secret Weapon: Aim for 7-9 hours of quality sleep each night. During sleep, your body repairs itself and releases hormones crucial for muscle growth, like testosterone and human growth hormone. Prioritise good sleep hygiene for optimal recovery. This means creating a relaxing bedtime routine, sticking to a consistent sleep schedule, and ensuring your bedroom is dark, quiet, and cool.

4. Focus on Real Food First: Before reaching for fancy supplements, prioritise whole, unprocessed foods like fruits, vegetables, lean protein sources, and whole grains. These provide the essential vitamins, minerals, fibre, and healthy fats your body needs to function optimally and support muscle growth. Think of your body like a high-performance engine - you wouldn't fuel it with junk food, would you? I’ve already spoken about protein above but here are the other food types you should be eating:

• Carbohydrates: Your Body's Fuel: Don't fear carbs! Carbohydrates provide your body with energy to power your workouts and daily activities. Choose complex carbs like whole grains, fruits, and vegetables over simple carbs like sugary drinks and refined grains. Complex carbs provide sustained energy and essential fibre, which keeps you feeling full and aids in digestion.

• Healthy Fats: Don't Be Fooled: Healthy fats are crucial for hormone production, nutrient absorption, and overall health. Include healthy fats from sources like avocados, nuts, seeds, olive oil, and fatty fish in your diet. These fats will help keep you satiated, support muscle growth, and promote overall well-being.

5. Consistency is Key (Again!) Just like with exercise, consistency is key to your nutrition. Aim to eat healthy, balanced meals and snacks throughout the day, every day. Don't get discouraged by occasional slip-ups - just get back on track with your next meal. Consistency is about progress, not perfection.

Building muscle takes dedication and effort, but with these 10 commandments as your guide, you'll be well on your way to achieving your fitness goals. Remember, progress takes time, so be patient, stay consistent, and enjoy the journey! Here are some additional tips to keep you motivated:

• Celebrate the small wins: Muscle building is a marathon, not a sprint. Don't get discouraged if you don't see results overnight. Focus on celebrating the small victories, like mastering a new exercise or lifting a heavier weight. These small wins will add up and keep you motivated in the long run.

• Find a workout buddy: Having a friend to train with can make a world of difference. A workout buddy can help you stay motivated, push you harder, and keep you accountable.

• Track your progress: There's something incredibly satisfying about seeing your progress documented. Take pictures, record your lifts, or keep a workout journal. Seeing those numbers go up and those muscles getting bigger will be a huge motivator.

• Listen to your body: It's important to push yourself, but it's also important to listen to your body. Take rest days when you need them, and don't be afraid to adjust your workout routine if something feels off.

• Make it fun! Exercise shouldn't feel like a chore. Find activities you enjoy, whether it's weight training, bodyweight exercises, or a fun group fitness class. When you enjoy your workouts, you're more likely to stick with them in the long run.

Building muscle is an exciting journey that will not only transform your body but also empower you and boost your confidence. Embrace the process, celebrate your victories, and enjoy the incredible feeling of getting stronger every day!