Now before we start, building muscle is hard and takes consistency... unfortunately it's not something that happens overnight. So be prepared!
I recommend that all my clients incorporate some sort of weights/resistance training into their routine. There are lots of benefits including strength, posture and improved bone health.
At the bottom of the pyramid we have lifting weight. This is a must! Without weight lifting, you're not going to be able to put your muscles under the stress they need to break down and rebuild bigger and stronger. There are lots of different splits you can do, upper body/ lower body day, push/pull/legs and the bro split, which is singling out each muscle group. There are other options depending on your goal, it’s just a case of figuring out which one works for you.
This ties in with progressive overload. In order to get bigger and stronger, you must continually make your muscles work harder than they're used to – this is called ‘progressive overload’. To do this, you can either add more weight, slow down the reps, add extra reps to the set or add pauses into the exercise.
Protein is the building blocks of muscle. It's what builds them back up after you break them down in the gym. There's a simple formula to workout, 2g of protein per kg of bodyweight. So if you are 70kg you will need 140g of protein.
So, you can build muscle and lose fat at the same time however, it's optimal to focus on one. It's ideal to be in a calorie surplus (you are eating more calories than you burn) as this will give you fuel to train and your muscles to grow.
If you can put all these sections of the muscle growth pyramid together you will have the building blocks of building muscle.
If you want help constructing a programme around building muscle and setting a protein target, I have an app built to support you. To sign up for a 7 day free trial, hit the link below:
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