top of page

Building Muscle

We all want to look better naked, let's be real. Yes some of us want to get very strong in the process, sure. Either goal, building muscle is paramount!


There are 3 areas you need to master:


🔥 Resistance Training: Engage in regular strength training exercises to stimulate muscle growth. Focus on compound exercises like squats, deadlifts, bench presses, and pull-ups, as they target multiple muscle groups simultaneously. Use progressively heavier weights and aim for 8-12 repetitions per set to challenge your muscles and promote hypertrophy.


🔥 Optimal Nutrition: Consume a balanced diet rich in protein, which is essential for muscle repair and growth. Aim for 1.5-2 grams of protein per kg of body weight daily and include sources like lean meats, poultry, fish, eggs, dairy, legumes, and tofu. Additionally, ensure an adequate intake of carbohydrates and healthy fats to provide energy for workouts and support overall muscle development.


🔥 Sufficient Recovery: Allow your muscles time to recover and grow by getting enough rest between workouts. Aim for 48-72 hours of rest for each muscle group before training them again. During rest periods, prioritize quality sleep to support muscle repair and hormone production. Additionally, consider incorporating active recovery techniques such as foam rolling, stretching, and light cardio to enhance blood flow and alleviate muscle soreness.


We refer to these 3 areas as the 3 pillars of strength! Master them and do them for a long time, and you'll see incredible results.

24 views0 comments

Recent Posts

See All

Comments

Rated 0 out of 5 stars.
No ratings yet

Add a rating
rucci's gym logo
bottom of page