Why do you go to the gym? If your first thought was “to look like Arnie in a singlet” then we are here for you! We can’t promise bodybuilder biceps, but we can help you build your muscle mass in a few simple steps.

The first thing you need to know about building muscle it’s not just about pumping those weights! (Yes, we know, shocking but it’s true.) To increase muscle you need a combination of the right food, the right exercise program and the right recovery.


Let’s look a little deeper into these 3 things that will get you the best possible results.

The right foodNutrition

For your body to build muscle it needs fuel! You’ll want to ensure you’re eating the right amount of macronutrients for your body type and goals. What are macronutrients you say?! Macronutrients are the breakdown of what every calorie is made up of  – these are carbohydrates, fats and proteins.

To successfully gain muscle mass, you will need to establish a daily calorie surplus, basically you’ll need to eat more calories than you burn in a day!

The right exercise program – Training

Training to gain muscle is tough as it’s all about consistency! You’ll want to be training at least 4 times a week with high volume exercises. High volume exercises mean doing 3-4 sets of 15 repetitions of the exercise. If you really wanted to push yourself you could try supersetting your exercises which means you alternate between two exercises with minimal rest time.

We suggest focusing on larger muscle groups and compound movements when training for mass, so try adding squats, deadlifts, bench press and dips to your workout. You’ll soon see the results!

The right recovery Rest

Muscles actually grow when your body is resting, not while you’re in the gym. How does this happen you may think? Rest days allow your body to recover from strenuous training by fueling the muscles so they can regenerate and grow. We suggest getting 8 hours of sleep a night and at least 2 non-high energy workout days a week.

Blog post courtesy of Wetherill Park’s PT and Qmax instructors Michael Uno & Salvatore Zoccoli

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