Muscle Gain

Gaining muscle takes time, get ready to play the long game.
Muscle gain
Building muscle takes time

Some people pile it on, for others it can be like watching paint dry. One thing for sure is, you have to work for it.

It’s not as simple as turning up once a week and expecting a transformation. It can take years (not months) to put on a decent amount of muscle tissue.

Many people are fearful to gain muscle or ‘not get too big’ as if it’s easy thing to do. In reality, there are many factors involved that most people fall well short of to gain even a modest amount of muscle.

Where people tend to go wrong

Sub-optimal lifestyle
Late nights, excessive alcohol and high stress are all big no no's for optimising muscle gain. If you want to get serious about gaining muscle the lifestyle has to align.

Misaligned Nutrition
Many people miss this important aspect of muscle gain. You need to eat for muscle. So poor food choices, not getting enough of the right calories will hinder your efforts.

Ineffective Training
Think you can pick up a dumbbell and build muscle that easy? Think again. If you don't put the time and effort in to your training you will not give your muscles enough signals to grow.

Play the long game, reap the rewards

We’re here to guide you through the intricacy’s of your own journey. With structured training and nutritional advice you can start laying down that muscle tissue.

If you are willing to play the long game the rewards can be great.

We’ve worked with rugby players needing to gain muscle in their off season. To your weekend warriors wanting to look better naked.

Whatever your goal we have you covered.


We cannot say with any certainty how much muscle you can gain in a certain timeframe.Everyone will responddifferentlyto the training and nutritional aspects of the program so it is somewhat of a guessing game.

A common concern for many clients is the fear of getting ‘too big’. We canconfidentlyassure you that this will not happen. Gaining even a small amount of muscle is challenging under the best circumstances. Building musclenaturallydoesn’t happen by accident, it takes years of dedication. So get training!

You can still gain muscle while drinking alcohol yes, but it does not create the best environment for you do so.In an ideal world alcohol consumption shouldbe limitedor removed if muscle gain is the priority.

For absolute beginners losing fat and building muscle at the same time is doable, otherwise known as ‘recomposition’. For most people they are two separate processes. It is generally advisable to lose some body fat first to get the body ready for a muscle gain phase.

For those serious about changing their physique weadviseat the very least 3 sessions a week. Any less and you aren’t giving yourself the best opportunity to build muscle. This mayrequireyou to undertake training sessions on your own outside of training with us.

To gain muscle requires a consistent calorie surplus and patience. This will mean that you will need to eat more calories than you mightnormallyconsume. In this process you will likely gain some body fat too, so being comfortable with your appearance will be a must.Gaining more body fat in this time will allow you to perform your best in the gym and create a great environment to lay down muscle.


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