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 muscleThe compound and accessory exercises that do most of the work.
GuideMuscle8 min read
- 2Step 2 of 11Progressive overload: what it is and how to use itThe 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 to build muscle?The training frequency that builds strength without burning you out.
GuideTraining7 min read
- 4Step 4 of 11How much protein to build muscle: daily grams per kgFind your evidence-based protein range for muscle growth and learn how to spread it across the day.
GuideNutrition6 min read
- 5Step 5 of 11Protein per day by bodyweight: chart and examplesA bodyweight chart of daily protein in grams, per-meal examples and how to reach it from food.
Quick answerNutrition5 min readAll levels
- 6Step 6 of 11How to gain weight and muscle: practical beginner guideA practical way to gain weight and muscle using a controlled calorie surplus, enough protein and progressive strength training.
GuideNutrition7 min read
- 7Step 7 of 11Calorie surplus for muscle gain: how big should it be?How big a surplus should be and how to adjust it as you train.
GuideNutrition7 min readAll levels
- 8Step 8 of 11How many calories to bulkHow bulking calories are worked out, worked examples, and how to check the number against your weight trend.
CalculatorTools6 min readAll levels
- 9Step 9 of 11How to build muscle if you are skinny: a beginner's guideA training and eating approach for naturally slim beginners who struggle to gain muscle.
GuideMuscle8 min read
- 10Step 10 of 11How long does it take to build muscle and see results?What to expect week by week, from strength gains through to visible muscle changes.
GuideMuscle7 min read
- 11Step 11 of 11Best supplements to build muscle: what works and what failsThe short list of supplements with real evidence, and what to ignore.
GuideNutrition6 min read
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