Muscle Gain

Building strength and muscle is all about progressively overloading the body. Every time we train we should aim to work the body a little bit harder to encourage it to develop and strengthen. When we exercise in this way, we cause tiny micro-tears to the muscles that then repair and grow back stronger, which over time results in increased strength and visible muscle gains.

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For beginners, these adaptations happen very quickly and first-timers can therefore expect to see rapid muscle gains in their first and second years of resistance training - provided they put the work in.

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For best results, muscle groups should be trained 2-3 times per week following a programme structured for progressive overload and allowing 48-hours rest between training the same muscle group.

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A good resistance training programme should be supported with proper nutrition, to fuel before and after workouts and provide the body with the nutrients it needs to repair and grow strong.

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