Build Strength

A broad range of objectives can fit into the category of building strength. In general, building strength invovles a combination of resistance training, proper nutrition, and adequate rest.

Focus on compound exercises that work multiple groups at once, such as squats, lunges, bench press, rows and deadlifts. These are more efficient than isolation exercises that only target one muscle group. Each of the curated Workout Plans below will feature a mix of compound movements. The goal here is to provide adequate stimulation across all muscle groups.

Depending on your experience level, each muscle group needs to be trained and recovered multiple times a week. For optimum results, beginners, intermediate lifters, and advanced lifters should train each muscle group 1-2, 2-3, and 3-4 times per week respectively.

Food

Building muscle and strength is a two-pronged approach: you need to hit the gym hard and fuel your body right. When it comes to food, think of it as providing the building blocks and energy your muscles need to grow and recover. Here are some key principles to keep in mind:

Protein Power: Protein is the star of the muscle-building show. Aim for 1.6-2.2 grams of protein per kilogram of body weight daily. Lean meats like chicken, fish, and turkey are excellent sources, as are eggs, Greek yogurt, and plant-based options like beans, lentils, and tofu.

Carb it Up: Don't skimp on carbs! They provide the energy your muscles need to power through workouts and support muscle recovery. Choose complex carbs like whole grains, fruits, and vegetables over refined carbs like white bread and sugary treats. Think brown rice, sweet potatoes, quinoa, and leafy greens.

Healthy Fats Don't Hurt: Fats are essential for hormone production and overall health, so don't avoid them altogether. Opt for healthy fats like avocados, nuts, seeds, and olive oil. These will keep you feeling full and provide essential nutrients for muscle growth.

Spread it Out: Eating small, frequent meals throughout the day helps keep your body in a muscle-building state. Aim for 3-5 meals and 2-3 snacks per day, spaced evenly throughout the day. This ensures a steady supply of nutrients to your muscles and prevents them from going into breakdown mode.

Hydration Hero: Water is your best friend when it comes to building muscle. Aim for eight glasses of water per day, and even more if you're sweating it out in the gym. Proper hydration helps transport nutrients to your muscles, regulates body temperature, and aids in recovery.

Remember, consistency is key! By following these tips and fueling your body with the right nutrients, you'll be well on your way to building muscle and strength.