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How to Build Muscle

Updated: Oct 6, 2023

Hey fitness family! Looking to build serious muscle hypertrophy through weight training? Check out these awesome tips!




Time Under Tension: Increase the intensity of your workouts by focusing on slow and controlled movements. Aim for 40-60 seconds per set to maximize muscle engagement and stimulate growth!


Progressive Failure: Push yourself to the limit! Add weight gradually or increase reps to challenge your muscles and promote continuous growth. Remember, the last few reps should feel tough but doable!


Rate of Perceived Exertion: Aim for an RPE of around eight during your workouts. This means you're working hard, but still able to maintain proper form and technique. Be smart and avoid injury! Technique more important than weight


Fuel Up with Protein: Ensure you're getting enough protein in your diet to support muscle recovery and growth. Aim for 1.6g per kilogram of body weight daily. Protein shakes, lean meats, and legumes are great sources!


Harness Creatine: Consider adding a creatine supplement to your routine. It can enhance muscle strength and endurance, helping you push through those challenging workouts. Remember to consult with a professional before starting any new supplement.


Rest & Recover: Don't underestimate the power of rest! Allow your muscles time to repair and rebuild. Aim for 7-9 hours of quality sleep each night and stay hydrated throughout the day. Your body will thank you!


Build a Baseline: Start with lighter weights and gradually progress to heavier ones. Building a strong foundation with proper technique is key to preventing injuries and maximizing muscle gains. Take it one step at a time!


Listen to Your Body: Pay attention to any signs of discomfort or fatigue. It's crucial to respect your body's limits and adjust your training accordingly. Don't hesitate to seek guidance from a qualified fitness professional if needed.


Remember, consistency and dedication are key to achieving your muscle-building goals! Embrace the journey, stay motivated, and enjoy the incredible transformation your body is capable of. You've got this!



Mahalo nui loa L&L Hawaiian BBQ for all the ice! You're the best! Mahalo!

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