Guided pathway
I want to build muscle
You want size, and want to know what genuinely causes it.
11 steps, in order. Read them straight through, or start where you are.
- 1Step 1 of 11The best exercises to build muscle as a beginnerThe compound and accessory exercises that do most of the work.
GuideMuscle8 min read
- 2Step 2 of 11What is progressive overload and how do you apply it?The principle behind every strength and muscle gain you'll make.
GuideTraining7 min readAll levels
- 3Step 3 of 11How many days a week should you train as a beginner?The training frequency that builds strength without burning you out.
GuideTraining7 min read
- 4Step 4 of 11How much protein you actually need to build muscleFind your evidence-based protein range for muscle growth and learn how to spread it across the day.
GuideNutrition6 min read
- 5Step 5 of 11Protein calculator: your daily target in gramsCalculate your daily protein target for building muscle, plus how much protein to aim for at each meal.
CalculatorTools5 min readAll levels
- 6Step 6 of 11A steady, healthy way to gain weight as a beginnerA practical way to gain weight and muscle using a controlled calorie surplus, enough protein and progressive strength training.
GuideNutrition7 min read
- 7Step 7 of 11Running a calorie surplus that builds muscle, not just weightHow big a surplus should be and how to adjust it as you train.
GuideNutrition7 min readAll levels
- 8Step 8 of 11Bulking calorie calculatorWork out your maintenance calories and how much to eat each day to gain muscle without an excessive surplus.
CalculatorTools6 min readAll levels
- 9Step 9 of 11How to build muscle when you are naturally skinnyA training and eating approach for naturally slim beginners who struggle to gain muscle.
GuideMuscle8 min read
- 10Step 10 of 11How long it realistically takes to see muscle gainsWhat to expect week by week, from strength gains through to visible muscle changes.
GuideMuscle7 min read
- 11Step 11 of 11The supplements worth buying, and the ones that are notThe short list of supplements with real evidence, and what to ignore.
GuideNutrition6 min read
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