Muscle & Strength

The long game

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.

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.

In fact, building muscle and getting stronger is one of the healthiest things you can do.

Where people often go wrong

Sub-optimal lifestyle
Late nights, excessive alcohol and high stress are all big no's for muscle gain. If you're 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. 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? If you don't put the time and effort in to your training you will not give your muscles enough signals to grow.

The best investment

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

If you are willing to play the long game the investment will pay for years to come.

We’ve worked with rugby players needing to gain muscle, 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 respond differently to 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 can confidently assure you that this will not happen. Gaining even a small amount of muscle is challenging under the best circumstances. Building muscle naturally doesn’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 should be limited or removed if muscle gain is the priority.

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

  • The majority of our clients travel for work and still achieve great results. Is it harder? Yes, but we help to prepare you for the inevitable obstacles that will come your way.