3 things you should start prioritizing if you want to build muscle!

A common goal for many people stepping inside the gym is to build some lean muscle mass while getting stronger, fitter and healthier. While the process required to do this isn’t as complicated as it is often made out to be. For some however, the process can be a tedious task where they fail to understand the reciprocal nature of training and the level of consistency needed for results to present themselves. In this article I will touch on some points I believe are worth noting, the list of things we can do to further optimise this is not exhaustive. These are simply what I would clarify as fundamental principles in the process.

Protein intake!

I feel I am almost behaving like a Parrot week to week when it comes to singing praise when it comes to consuming protein. The reality of it is - protein acts as the building blocks for muscle growth to occur. I think 1.5-2.5g protein is a suitable target for most people when it comes to the optimisation of our nutrition towards building muscle. A high protein source of around 30-50g of protein with each meal should be sufficient when it comes to hitting this target for most people who consume around 3-4 meals per day!

Training intensity.

Like a lot of things in life - training is a skill of sorts. Over time we get better at understanding exercises. The problem I see with a lot of people struggling to make progress however - the level of effort they apply to each exercise. If you finish your set of squats where you did 10 and you feel like you could have done 10 more with ease - the chances are that this section will be important to you! In order to achieve an adaptation when it comes to building muscle - we must provide a sufficient challenge to make the targeted muscle grow. Ideally when we finish a round of squats - we should be at a p;oint of exertion where we could probably get 1-2 more repetitions at max. Aim for a difficulty of 7-8/10 when it comes to exertion- with more experience and guidance intensity can be pushed further but initially we want to be at least a 6-7/10 when it comes to the difficulty perceived to finish the given exercise!

Sleep and Recovery.

If you’re training hard, you must recover hard - ensure you are getting at least 7-8 hours sleep per night. Drinking plenty of water throughout the day while ensuring protein is high and stress levels are kept as low as possible. Do what you can to put yourself in the best position possible to build!

I am also delighted to announce that I am now offering an in person Personal Training service at kingfisher fitness club Waterford! Please get in touch through the contact information below or call into reception to check availability and avoid disappointment as spaces are limited! Please visit my new website www.coachedbycashel.com for more info!

Lastly, I would also like to clarify that I am not a registered dietician. All advice disclosed here is simply advisory based on my qualifications as a fitness professional and personal experience and knowledge gained working with individuals and helping them reach their goals. The advice given is not designed to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. 

I hope someone out there found some of this information useful here, just some food for thought. For any questions in relation to this topic or training, nutrition, etc. or for coaching inquiries simply message me on my business page on instagram @coachedbycashel_ or by email - contact@coachedbycashel.com