MUSCLE BUILDING GUIDE

Helping you begin your journey to finding your fit

YOUR 6-STEP GUIDE TO BUILDING MUSCLE

 Congratulations are in order. Why?
Because you’ve chosen to focus more time and energy on you by signing up to
our programme. That puts you one step closer to achieving your health and
fitness goals - and that’s something worth celebrating.

ABOUT THE PROGRAMME

You’re reading this because you want to change your behaviour and your body. To do
this, you need to understand how your habits support your current behaviour and then
change those habits.

Over the next six weeks, we’ll go through our 6-step muscle-building roadmap that will
make good behaviours a routine part of your lifestyle and help you reach your short-
and long-term goals.

THE SIX STEPS TO BUILDING MUSCLE: To get the most out of this programme, we advise
that you focus on one step at a time so that each
STEP 1 - An introduction to muscle growth step becomes a habit before moving onto the
next. To help with this, we’ll be sending you an email
each week with a summary of the step and some
STEP 2 - Nutrition additional information to help you achieve it.

STEP 3 - Progressing your training By the end of the six weeks, not only will you feel
better, you’ll also have a better understanding of
how to achieve your goals moving forward.
STEP 4 - The importance of rest
And don’t forget, if you’d like a more tailored plan,
you can always book a session with one of our
STEP 5 - Hydration and fluid intake personal trainers.

STEP 6 - Goal-setting and tracking There’s no time like the present to get started,
so start familiarising yourself with step one and,
together, we’ll start your journey to a fitter you.
 WEEK ONE
AN INTRODUCTION TO MUSCLE
GROWTH
INSTRUCTIONS AND ADVICE HOW TO ACHIEVE MUSCLE GROWTH?
The first step is simple - it’s time to get moving There are no shortcuts to building muscle, but if
and start lifting. It doesn’t matter what your you follow these pointers you’ll soon start to see
starting point is or how small the changes the di≠erence:
are that you make, the aim of this week is
Train hard –
familiarising yourself with weight training and
Training focused on improving muscular strength
increasing your daily activity levels.
and endurance: weight training, bodyweight training,
By improving both your weight training and your medicine balls, kettle bells, some forms of yoga.
overall activity levels, this programme delivers two
Eat well –
main benefits:
Striking the right balance of macro and
An improvement of your appearance - micronutrients to maintain the right calorie balance
Women who gain muscle mass while remaining and aid muscle growth and recovery.
relatively lean look tighter, firmer and more toned.
Think about the heart –
Men who gain muscle mass while remaining lean
Steady-state moderate cardio, encouraging more
look stronger, larger and more athletic.
blood flow to the muscle and thus better recovery.
An improvement of your health -
Stretch more -
Being more active accelerates fat loss and reduces
Physical exercise in which a specific muscle, tendon
the risk of contracting a range of conditions, including
or muscle group is deliberately flexed or stretched
heart disease, strokes and type 2 diabetes. It also
to improve the muscle’s elasticity and achieve
improves your self-esteem, reduces symptoms of
muscle tone.
depression and anxiety, and improves your ability to
perform everyday tasks with ease.

WEEKLY EXERCISE GUIDELINE:

• 3 hours of resistance training One of the main steps towards building muscle is
learning how to incorporate resistance training into
• 10 - 15 minutes of stretching before and
after exercising your weekly routine. We’ll start with small changes
so that you’re properly prepared for weightlifting and
• 1 - 1.5 hours of moderate steady-state become more confident as you go.
cardio training
SOME WEIGHTLIFTING DOS BUT WHAT IF I FIND THE FREE-
Start slow WEIGHTS AREA INTIMIDATING?
Making minor amendments to your daily routine
Trying something new is often daunting. But
cultivates positive habits. If you start gradually, so that
remember, everyone in the free-weights area was a
you barely notice the change, you’ll be more likely to
beginner at one point.
introduce weight increases over time without it ever
feeling daunting. Here are some tips for going into the free-
weights area for the first time.
Control the weight
Never use a weight so heavy that you need Go in with a plan
momentum to lift it. A simple gauge: make sure you Wandering around and being unsure of what to
can pause for at least one second before lifting a do can be disheartening. So, go in knowing what
weight to keep your lift controlled. equipment you want to use and head straight for it.

Posture Have a plan B

An easy way to tell if you’re performing exercises If you want to start with a bench press but it’s
correctly is by checking your posture. The correct taken, simply start with another exercise from the
starting position for most exercises is shoulders back, programme. Just remember: the bigger muscle
chest out, standing (or sitting) tall and with your abs groups come first.
tight. Good posture means good form.
‘Work in’ with people
Be ready to ache a little If all the equipment is busy, ask someone if you
It’s likely you’ll experience some level of delayed can ‘work in’ with them, which means you using the
onset muscle soreness (DOMS) in your muscles equipment during their rest between sets.
between 12 and 72 hours after a workout.
Still unsure?
If you’re no longer experiencing DOMS, it doesn’t Then just ask one of our friendly staff to point you in
mean it’s time to change your training - it just means the right direction.
you’re more used to your regime. Muscles respond to
the demands we put on them - ask your muscles to
lift more and they’ll respond by getting stronger.
YOUR STARTING ROUTINE
To get you started below you’ll find two starting routines. The first concentrates on hypertrophy - increasing the
size of your skeletal muscle. The second is about maximising strength whilst building muscle.

HYPERTROPHY
EXERCISE SETS/REPS NOTES

Warm up and stretch 10 min on any cardio machine

Squats 3x10-15

Reverse lunges 3x10-15

Seated row 3x10-15

Incline dumbbell press 3x10-15

Lateral shoulder rise 3x10-15

Rope pull down 3x10-15

Swills ball AB crunch 3xfailure

Cool down and stretch 10 min on any cardio machine

STRENGTH AND HYPERTROPHY

EXERCISE SETS/REPS NOTES

Warm up and stretch 10 min on any cardio machine

Deadlifts 3x6-8

Leg press 3x6-8

Flat chest press 3x6-8

Assisted pull ups 3x6-8

Reverse fly 3x10

Bicep curls 3x10

Knee raises 3xfailure

Cool down and stretch 10 min on any cardio machine

TIP
All of these exercises can be found on YouTube if you would like some help knowing how to complete them.
Alternatively, feel free to ask one of our trainers when in the gym.
 WEEK TWO
NUTRITION
The next focus is understanding the relationship then please speak to one of our expert personal trainers.
between food and muscle building. Here are some You can also look out for a TDEE (Total daily energy
simple rules: expenditure) calculator online and ensure you consume
10-15% more calories than your average expenditure..
Muscles respond to calories
That means most calorie-restricting diets won’t really help Create ‘better lifts’ eating habits
towards reaching your goal, as your muscles will have The better your eating habits, the better you lift. With that
insufficient fuel to keep going or recover. in mind, pace out your meals evenly and try not to skip
any. Plan to have a meal approximately 1.5 hours before
Give your muscles proteins
training and a meal within 45 minutes afterwards. Oh, and
Protein is an essential nutrient that helps build tissue,
don’t scrimp on breakfast - a good morning meal gives a
cells and muscle, and helps produce hormones
real kick to your metabolism.
and antibodies. Everyone needs protein in their diet,
especially those looking to build muscle, who also Striking the right balance
need to factor protein intake into their training routine at Food is energy and when you want to build muscle you
specific times to maximise its muscle-building benefits. need to consider your “energy balance” - the relationship
between “energy in” (food calories taken in through food
Carb up
and drink) and “energy out” (calories going out as energy
Consider carbohydrate as fuel for the body. Lifters need
requirements).
carbs to build muscle, perform well and feel great. Not all
carbs are good for you, though - scroll down for a range But it’s called a “balance” for a reason. Too much “energy
of nutrient-dense “Power Foods” that will boost your in” (through overfeeding or under-exercising) and the
training regime. body stores this excess energy as fat, leading to the
wrong kind of weight gain.
Fats don’t make you fat
Or at least the right types of fat don’t. Fat is an essential Whilst too much “energy out” (through underfeeding or
macronutrient involved in keeping hormone levels in over-exercising) can lead to a decline in metabolism and
check and regulating blood-glucose levels and insulin physical performance, a decrease in muscle and bone
response. Dietary fat is also calorie-dense and so helps mass, a reduction in thyroid function and testosterone
build muscle. levels, and reduced concentration.

Working out your calories Your muscle-building diet requires a positive calorie
The more physical activity you do, the more calories you’ll balance. The aim is to stimulate the body to have enough
need so that you don’t experience a calorie deficit and calories to take you through the day, maximise your
start to lose muscle instead of growing it. workout and rebuild the muscles after training.

An easy way to work out how many calories you need

to build muscle is to multiply your weight in pounds by
15-17.5 kcal. This is an estimate calculation providing that
you exercise 3-4 times a week following the routines in
the Muscle Building programme. If you would like a more
in-depth assessment and support with your nutrition plan
SUMMING UP YOUR NUTRITION
• Eat five meals a day - including breakfast
TASK
Every couple of days over the next two weeks, try to
• Eat soon after working out - a meal comprising add something new and healthy to your diet and say
approximately 30g protein and 30g high Gl goodbye to at least two eating habits you know are
carbohydrates slowing your progress.
• Protein shakes and supplements are fine - just
remember to include them towards your calorie goal

• Don’t avoid fats - they are the most calorie-dense

macronutrients (9 calories per gram)

POWER FOODS
• Lean red meat (Protein) • Whole oats (Carb)
• Salmon (Protein) • Raw mixed nuts (unsalted) (Fat)
• Eggs (Protein) • Avocados (Fat)
• Chicken / Turkey (Protein) • Omega 3 fish oil (Fat/supplement)
• Spirulina (Protein) • Olive oil (Fat)
• Spinach (Vegetable/carb) • Coconut oil (Fat)
• Cruciferous veg (Vegetable/carb) • Green tea (Teas)
(cauliflower, cabbage, • Green drinks (Vegetable concentrate /
bok choy, broccoli, sprouts) supplement)
• Mixed berries (Fruit /carb) • Curcumin / Turmeric (Spice)
• Orange (Fruit /carb) • Cinnamon (Spice)
• Mixed beans / peas (Carb/protein) • Garlic (Spice)
• Quinoa (Carb)
 WEEK THREE
PROGRESSING YOUR TRAINING
Having set your initial pace and explained the • Increase the amount of work being done in a
fundamentals of muscle building, it’s now time to given time - If you’re currently resting three minutes
take your training up a notch. When it comes to between sets, try lifting the same weight for the same
muscle building there are a few workout variables amount of sets and reps but reducing the resting time
you can change to get more from your workout. by 30 seconds

• Increase the weight being lifted - If you’re currently • Increase the exercise di∞culty - If you’re currently
lifting 50kg on an exercise, try and lift 55kg next time doing split squats/static lunges, you can graduate to a
more challenging version of the same exercise, such as
• Increase the number of reps - If you’re lifting 50kg on
walking lunges or Bulgarian split squats
an exercise for three sets of eight reps, next time try three
sets of nine reps with that same weight

• Increase the number of sets - If you’re lifting 50kg on

an exercise for three sets of eight reps, next time try four
sets of eight reps with that same weight
 SPLIT-TRAINING
ROUTINE 1
For the next few weeks, focus on split training rather than full-body workouts, starting with an upper/lower body split, and
then proceed to training separate muscle groups on different days.
Here are two upper/lower body routines to work through at the gym. Both routines have the same exercises,
however we have o≠ered two options for your cardio training – in the morning or straight after your
work out. The best one for you will depend on your free time.

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

A.M A.M A.M A.M A.M Rest Rest

Cardio 20 mins Rest Cardio 20 mins Cardio 20 mins Rest

P.M P.M P.M P.M P.M

Upper Lower Rest Upper Lower

Bench press Squats Lat pull down Deadlifts 4 x 8

4 x 8-10 4 x 8-10 4 x 8-10

Incline dumbbell Leg press Single arm row Dumbbell

press 4 x 8-10 4 x 8-10 4 x 8-10 romanian
deadlifts
4 x 10-12

Bent over barbell Walking lunges Overhead barbell Single leg

row 4 x 8-10 (Dumbbell or press 4 x 8-10 deadlifts 4 x 10
barbell) 4 x 10 eadh side
each direction
Dumbbell arnold
press 4 x 8-10

Seated row Hipthrusts Shoulder triset Hamstring curl 4

machine (wide (barbell) 4 x 8-10 (complete 3 x 10-12
grip) 4 x 8-10 times with 1:30
rest between
circuits):
Dumbbell press
light x 10
Front raise x 15
Lat raise x 15

Pec fly superset Leg extensions Dumbbell tricep Hanging leg

with rear delt fly 4 x 10-12 extension raises 4 x 10-20
4 x 8-10 each 4 x 8-10 (depending on
Plank 4 x 1:00 ability)

EZ bar Hammer curls Farmer’s walks

skullcrushers 4 x 8-10 4 x length of
4 x 10-12 weights area and
back

Dumbbell bicep
curls 4 x 10-12
 SPLIT-TRAINING
ROUTINE 2

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Upper Lower Rest Upper Lower Rest Rest

Bench press Squats Lat pull down Deadlifts 4 x 8

4 x 8-10 4 x 8-10 4 x 8-10

Incline dumbbell Leg press Single arm row Dumbbell

press 4 x 8-10 4 x 8-10 4 x 8-10 romanian
deadlifts
4 x 10-12

Bent over barbell Walking lunges Overhead barbell Single leg

row 4 x 8-10 (Dumbbell or press 4 x 8-10 deadlifts 4 x 10
barbell) 4 x 10 eadh side
each direction
Dumbbell Arnold
press 4 x 8-10

Seated row Hipthrusts Shoulder triset Hamstring curl

machine (wide (barbell) 4 x 8-10 (complete 3 4 x 10-12
grip) 4 x 8-10 times with 1:30
rest between
circuits):
Dumbbell press
light x 10
Front raise x 15
Lat raise x 15

Pec fly superset Leg extensions Dumbell tricep Hanging leg

with rear delt fly 4 x 10-12 extension raises 4 x 10-20
4 x 8-10 each 4 X 8-10 (depending on
ability)

EZ bar Plank 4 x 1:00 Hammer curls Farmer’s walks

skullcrushers 4 x 8-10 4 x length of
4 x 10-12 weights area and
back

Dumbbell bicep
Curls 4 x 10-12

Cardio 20 mins Cardio 20 mins

HIGH-INTENSITY INTERVAL TRAINING DON’T FORGET TO CARDIO
(HIIT) If muscle building is your aim, there’s no doubt most of
your time should be spent in the weights area. But that
Want to challenge yourself a little bit more? Then HIIT is a
doesn’t mean you shouldn’t consider a bit of cardio from
great way to improve your total fitness. HIIT describes any
time to time.
workout that alternates periods of very intense activity
and periods of rest or low-intensity activity. For example, Contrary to some opinions, doing the right kind of cardio
performing 200m sprints with two minutes of rest in in the right way and at the right time won’t hurt your
between sets. muscle gain – and it might actually help you build.

It’s ideal for those looking to build muscle without getting We recommend performing 20 to 30 minutes of LISS
too big, or if you want to keep your fitness up while (low-intensity steady state) cardio two to three times
maintaining the muscle you have and burning a few a week, operating at no more than 60-70% of your
extra calories. maximum heart rate.

So, can HIIT be done alongside a muscle-building

programme? Definitely.

Check your local gym’s class timetable - something

like a circuits or Origin class will add a great kick to
your routine.
 WEEK FOUR
THE IMPORTANCE OF REST
Well done for getting so far into your muscle-
building programme. So far, you will have lifted some
HOW TO GET THE BEST REST
weights, started to change your eating habits and Aim for at least 8 hours of sleep at night - Lack of
experienced your first DOMS. sleep results in decreased energy levels and increased
catabolic (muscle-destroying) hormones. While we
And, as a reward, we think a bit of rest is in order.
sleep, we go in and out of the “sleep cycle”, a very

WHY IS REST IMPORTANT? important time during which the body releases the
growth hormone.
Simple: to give the body time to build muscle tissue.
Avoid late exercising - Choose activities that will help
Which means rest is just as crucial to your efforts as the
your heart rate slow down and unwind from the long day.
physical training.
Allow two to three hours between exercising and going
Rest and sleep is one of the most important aspects of to bed.
building muscle weight. If you don’t get enough sleep
Don’t eat before bed - Your body stays awake to digest
each night, you’re neglecting a very important part of
your food so don’t give it work to do before bedtime. You
your programme that could completely erase all of your
should particularly avoid carbs, which spike your energy
muscle-building efforts in the gym.
levels. If you need a snack before bed, go for something
How much sleep you need depends on your daily high in protein and easy to digest.
activity level, the intensity of your workouts, the quality
Don’t work before bed - Every stress factor causes
of your diet and even the amount of stress in your life.
our bodies to produce cortisol, the “stress hormone”.
Recent studies have shown that getting fewer than
Prolonged and elevated levels of cortisol can lead to the
six hours of sleep each night can seriously affect your
breakdown of proteins and muscle wasting.
coordination, reaction time, judgement, overall health and,
crucially, your body’s ability to build muscle. Don’t train the same muscle group consecutively
- Muscles need 48 to 72 hours to repair, so don’t be
tempted to overwork them. Most importantly, look for
signs that the body needs a break, like muscle or joint
soreness and impaired physical performance. Be sure
to recognise the difference between pain and soreness,
and most of all don’t be afraid to take some time off - you
should have rest days every week that are totally
training-free.
 WEEK FIVE
HYDRATION AND FLUID INTAKE
Around 60% of our body is comprised of water - Water makes you a more e∞cient muscle builder
a figure that’s even higher when it comes to our In order to move and flex your muscles, you need water,
organs (our livers, for example, are nearly 95% so if your body is dehydrated then your muscles will be
water). As a result, water plays a crucial role in deprived of electrolytes and will cramp up. Muscles are
building muscle. controlled by nerves, so without a proper water intake
and electrolyte balance, muscle strength will be adversely
Water shuttles nutrients throughout our body
affected. It’s essential, therefore, that you stay hydrated if
and helps rid it of toxins. It helps digest and get
you want to build muscle.
the goodness from vitamins. It regulates our body
temperature. It lubricates joints, aids digestion and How much water should you drink?
promotes healthy skin. Essentially, water plays a According to the British Dietetic Association guidelines,
role in every chemical reaction within our cells. an average adult should consume 2.5L of water daily. This
intake may be increased during periods of hot weather
Drinking water reduces water retention
and physical activity.
When your body doesn’t get enough water, it holds onto
what it has. This is a simple survival mechanism, where You may not be thirsty at first, but as your body starts to
your body holds onto and stores what it doesn’t think it let the water it’s been holding onto go, you’ll be thirsty
will get in the future. more often.

Once you start drinking more water, your body

recognises that it’s getting a steady external supply and
starts letting go of the water weight it’s been holding.
TASK
For the next week, we want you to build good hydrating
Water retention in your waist, face and ankles is released
habits. Get yourself a water bottle you can carry and
because there’s no longer a reason for your body to store
focus on getting through at least 2.5L per day - preferably
it. The result? You look leaner and your muscle tone will
3L. Over the next couple of weeks, you’ll notice drinking
become more defined.
regularly becomes more natural and you’ll find yourself
wanting water more frequently.
 WEEK SIX
GOAL-SETTING AND TRACKING
You now have all the required tools and steps to A good SMART goal:
start building muscle and improving your overall My goal is to put on 2kg of muscle this month and a
health and well-being - decreasing your risk of further 2kg next month. I’ll track my progress using
ailments and illness and helping your mind function FitQuest and will do the following:
better. We hope you’re feeling the positive
• Complete my training routines at least three times
e≠ects already.
this week
The next step is to start setting goals and tracking
• Add “Power Foods” to my diet and increase the amount
your progress. Setting goals helps you:
of good calories I’m eating
• Create a positive mindset and prioritise your time
and energy • Keep fit by doing cardio or HIIT once or twice a week
• Be committed. Having definable goals makes you
• Increase my fluid intake to 3L a day
accountable so that you feel obliged to act
• Break down big ambitions into achievable, trackable • Sleep for eight hours every working day of the week
steps. Keep your goals attainable and the sense of reward
Some not-so-SMART goals:
will be much greater.
• My goal is to put on muscle.
Getting SMART
This is too woolly and non-specific. How much muscle
But how to create a goal that is appropriate for you? First
would you like to gain? What is your desired look?
of all, set a vision statement for yourself: a dress or trouser
How much time do you have?
size you want to attain; to be beach-body-ready for your
next holiday and beyond; to live a more energetic life. • I’m going on holiday next month and want to
However big or small, write your vision statement down increase the size of my biceps by 4 cm.
and put it in a place you will regularly see it.
This isn’t realistic, is too focused on one muscle group and
With that in place, it’s time to work on the goals to get you has no clear and trackable action plan.
there - and to do this means setting SMART goals that are:

S - SPECIFIC: Your goal should be well-defined and clear

to a stranger if you told them.
M - MEASURABLE: Choose a goal you can measure.
Weight, for example, is measurable, and using FitQuest
you can also measure Body Composition, including
Muscle Mass.
A - ACTION-ORIENTATED: You must set out clear actions
that will see you achieve your goal. Use the steps in the
guide for inspiration.
R - REALISTIC: It has to be achievable within your desired
timeframe. It’s better to start small and over-deliver than
set big goals that you’ll struggle to achieve. Be sure to
consider other commitments, such as work, family and
social life, and plan your goals accordingly.
T - TIME-BASED: There has to be a timeframe or you’ll
never know if you’ve succeeded.
 A BIG
THANK YOU FROM
THE GYM GROUP
We want to thank you for deciding to make a change in your life - a decision
that is not always easy - and for choosing to follow our 6-Step muscle-
building guide to achieve your aims.

Once you have completed all six steps, you’ll be well on the way to becoming a
fitter and happier you. It takes motivation, dedication and a little organisation, but
with your determination and our support we know that, together, we’ll find your fit.

And, of course, if you need any further support don’t hesitate to email, call, drop in
to one of our gyms or contact us on social media.

All the very best,

Your Gym Group Team