Building Muscle & Developing Strength
How do I gain muscle?
The science of building muscle and gaining strength is contingent on three important factors:
1. Is your protein intake sufficient enough to exceed the protein breakdown your body experiences on a daily basis?
• Peter Attia Podcast.
(fast forward to 06:30 and 25:45)
2. Is the intensity of your workouts increasing week after week, and are we providing enough of a stimulus in the form of weight, sets, and reps to facilitate muscle growth?
• Huberman Lab Podcast.
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• Huberman Lab Podcast.
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3. Is there sufficient rest between exercise sessions, and are there enough sets in the week to facilitate strength and muscle growth?
• Huberman Lab Podcast.
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Why is it important to maintain muscle?
Along with the previously mentioned points, we must advance and protect our lean muscle tissue as we age.
Most morbidity in later age occurs as a result of low lean muscle tissue, which leads to an acceleration of age-related sarcopenia and potential bone breakage in the body if trauma is sustained.
• Article.
Calculating muscle gain
Scaling lean muscle gain as it pertains to calories and protein:
Calories. Start at bodyweight in pounds x 15. That is a reasonable starting base. Track your weight for 10-14 days and adjust from there.
Protein. Aim for 0.8-1.0 grams per pound of bodyweight daily, at the higher end of that range when the goal is building muscle. At 180 lbs, that is roughly 145-180 g per day.
• Renaissance Periodization.
If you are over 40 and rebuilding after years away from training, men’s strength and longevity covers how we apply this in the studio.
Want help applying this?
Every new client starts with a free one-hour assessment, including a full movement screen. No cost, no obligation.
This material is provided for general education. It is not medical advice and is not a substitute for care from a qualified health professional.