Gaining Muscle: 9 Lessons for Effective Results

9 lessons to gain more muscle pic.twitter.com/tbAZC3608l

— Rob - Nothing Barred Fitness (@Rob_NBF) June 28, 2023

1. Do less.

There's only so many workouts, sets and exercises that you need to provide the stimulus for your body to build muscle.

Destroying a body part with 30 sets isn't making it grow faster.

It's going to make recovery (and therefore results) take longer.

— Rob - Nothing Barred Fitness (@Rob_NBF) June 28, 2023

2. More focus on recovery

Muscle isn't built in the gym.

Muscle is broken down in the gym and built when you let your body recover from the STRESS that is lifting.

If you're hitting a muscle group again when it is still trying to recover, your results will be worse.

— Rob - Nothing Barred Fitness (@Rob_NBF) June 28, 2023

3. More time between workouts

Studies show that most people need 72 hours for muscles to be fully recovered from training.

Some even need 96 (recovery time increases with age and volume of training)

Don't train muscles on consecutive days. Split your body up over the week

— Rob - Nothing Barred Fitness (@Rob_NBF) June 28, 2023

4. Improve your form.

It's not all about adding more reps and more weight.

If your form gets worse but your numbers go up, you're only kidding yourself.

Lift weights with proper form so that your muscles receive the correct stimulus and you avoid injuries.

— Rob - Nothing Barred Fitness (@Rob_NBF) June 28, 2023

5. Track your lifts.

You've got to progressively overload to build muscle. You must do more weight or more reps over time.

Keep a log and refer back to it often.

You WILL forget otherwise, and you'll be stuck lifting the same weights for the same reps, and looking the same.

— Rob - Nothing Barred Fitness (@Rob_NBF) June 28, 2023

6. Track what you eat.

You must be in a SMALL calorie surplus and get at least 1.6g per kg of bodyweight.

Too few calories or protein and you won't gain much muscle.

Too many calories and you'll get fat.

If you're not tracking accurately, you just don't know.

Do it.

— Rob - Nothing Barred Fitness (@Rob_NBF) June 28, 2023

7. Split up your protein intake.

If you're fasting, or getting most of your protein at 1 or 2 meals, you're leaving gains on the table.

Eating protein spikes MPS. This lasts 3-4 hours.

Eat 30g+ of protein 4+ times per day.

— Rob - Nothing Barred Fitness (@Rob_NBF) June 28, 2023

8. Drink more water.

Muscles are 76% water.

Being hydrated is therefore incredibly important for building muscle.

Drink 3-4 litres a day.

— Rob - Nothing Barred Fitness (@Rob_NBF) June 28, 2023

9. Get more sleep.

Sleep is when you grow,

Human growth hormone floods your body and puts you into a prime anabolic state.

Eat protein before bed and try not to be disturbed (the good stuff happens in deep sleep).

— Rob - Nothing Barred Fitness (@Rob_NBF) June 28, 2023

You'd be surprised just how little training you need to build muscle.

I built muscle with 20 minute workouts when my son was a newborn baby (as that's all I could fit in).

You can get the full program here (66% off today)https://t.co/jAlDkEfE9B

— Rob - Nothing Barred Fitness (@Rob_NBF) June 28, 2023

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— Rob - Nothing Barred Fitness (@Rob_NBF) June 28, 2023