Muscle Growth Journey
Getting started on building muscle and getting stronger

Set a Muscle Growth SMART goal


First, you’ll want to set a muscle growth goal that is SMART- Specific, Measurable, Attainable, Relevant, and Time specific.

An example smart goal may be “I want to gain 4 pounds of muscle before my beach trip in 4 months using a new training and nutrition plan.”

Read more about how to set a muscle growth SMART goal in this article:


Learn how to Eat for Muscle Growth


Once you’ve set your goal, you want to first dial in your nutritional plan. Nutrition will provide the resources your body needs to build muscle.

To build muscle, you’ll want to stick to the following principles:

  • Take in 250-500 calories more than you burn every day
  • Eat 0.8-1 grams of protein per pound of bodyweight
  • Make sure at least 15% of your calories come from fats

For more information on eating for muscle growth, check out this article:


Learn how to Train for Muscle Growth


Next, you’ll want to figure out how to train so that you build as much muscle as possible.

You’ll want to use a training plan that incorporates resistance training (lifting) that causes your muscles to adapt and grow.

This guide explains just how to do that and more:

You can also get a premade muscle growth workout from our website using any of the following utilities:


Learn About Sleep and Muscle Growth


While sticking to the right training and nutrition plan, you’ll want to make sure you are getting enough quality sleep every night.

To build as much muscle as possible, you’ll want to keep to a consistent sleep schedule of about 8 hours per night.

Learn about why in this article:


Track Your Muscle Growth Progress


You’ll want to track your progress along your muscle growth journey to make sure everything is going according to plan.

If you’re looking for a great way to track your muscle growth progress, check out this article!


Other Useful Resources

Here are some other useful resources from our education database that could prove useful on your fat loss journey!