Follow the Process – Muscle Growth Takes Time
Building muscle isn’t something that happens overnight. Depending on your goals, it can take several months of consistent training, proper nutrition, and recovery to see noticeable results. If you’re looking to build muscle quickly, you need to follow the right training methods, fuel your body correctly, and allow enough recovery time for muscle growth.

At JSM Fitness, I provide one-to-one personal training and customised muscle-building programmes in St Albans, Harpenden, and online to help you achieve your strength and physique goals efficiently. Here’s everything you need to know to build muscle the right way.

1. Focus on Progressive Overload
To gain muscle efficiently, you must gradually increase the weight or resistance in your workouts. This process, known as progressive overload, ensures that your muscles constantly adapt and grow stronger.

Key Exercises for Muscle Growth:

• Squats – Builds leg and core strength

• Deadlifts – Engages multiple muscle groups for full-body development

• Bench Press – Strengthens the chest, shoulders, and triceps

• Pull-Ups & Rows – Essential for back and arm development

• Shoulder Press – Improves upper body strength and stability

JSM Fitness Tip: Start with a weight that challenges you while maintaining good form. Gradually increase resistance over time, but don’t rush the process—muscle growth takes patience and consistency.

2. Train Smart – Frequency & Intensity Matter
Muscle growth happens when you train consistently and allow time for recovery. For optimal results, aim to train each muscle group at least twice per week using a structured workout plan.

Example Beginner Workout Split:

• Day 1: Upper Body (Chest, Shoulders, Triceps)

• Day 2: Lower Body (Legs, Glutes, Core)

• Day 3: Rest or Active Recovery

• Day 4: Back & Biceps

• Day 5: Full-Body Strength Workout

• Day 6: Rest or Light Cardio

• Day 7: Rest & Mobility Work

JSM Fitness Tip: Overtraining can slow progress. Muscles need time to repair and grow, so don’t skip rest days. Follow the process and trust your body’s need for recovery.

3. Nutrition: The Foundation of Muscle Growth
You can’t out-train a bad diet. Muscle growth is 80% nutrition and 20% training—what you eat plays a crucial role in recovery and muscle repair.

Key Nutritional Guidelines:

• Protein – Aim for 1.6–2.2g of protein per kg of body weight (chicken, fish, eggs, tofu, beans).

• Complex Carbs – Provide energy for intense workouts (brown rice, oats, whole grains, vegetables, etc).

• Healthy Fats – Support hormone production and recovery (avocados, nuts, olive oil).

• Hydration – Drink at least 2 litres of water daily to aid muscle repair.

JSM Fitness Tip: Meal prep is essential to ensure you stay on track with your muscle-building nutrition. I offer personalised meal plans to help you optimise your diet for muscle growth.

4. Rest & Recovery – The Secret to Muscle Growth
Muscles grow when you rest, not when you train! If you don’t prioritise sleep, recovery, and stress management, your progress will be much slower.

Essential Recovery Strategies:

• Sleep 7–9 hours per night to allow your muscles to repair.

• Take at least 1–2 rest days per week to prevent overtraining.

• Incorporate stretching, yoga, or foam rolling to reduce soreness and prevent injuries.

• Manage stress levels – high cortisol (stress hormone) can slow down muscle growth.

JSM Fitness Tip: A combination of proper rest, mobility work, and deep tissue massage can enhance recovery and performance.

5. Supplements – Are They Necessary?
While whole foods should be your priority, supplements can support your muscle-building journey when used correctly.

Recommended Supplements:

• Whey Protein – Convenient source of protein for muscle recovery.

• Creatine Monohydrate – Enhances strength and performance in resistance training.

• BCAAs (Branched-Chain Amino Acids) – Helps reduce muscle fatigue and soreness.

JSM Fitness Tip: Supplements alone won’t build muscle. They should be used alongside a structured diet and training programme for best results.

6. Track Your Progress & Stay Consistent
Building muscle takes time and patience. Tracking your progress will keep you motivated and help you adjust your workouts as needed.

Ways to Measure Progress:

• Take progress photos every 4–6 weeks to track physical changes.

• Keep a workout log to monitor strength improvements.

• Measure muscle growth using body composition tests instead of relying on the scale.

JSM Fitness Tip: Trust the process! Muscle-building is a long-term commitment, but with consistent training and proper nutrition, you will see results.

Start Building Muscle with JSM Fitness
Want a tailored muscle-building programme designed for fast and sustainable results? At JSM Fitness, I offer one-to-one personal training in St Albans, Harpenden, and online coaching to help you gain muscle effectively.

Bespoke strength training programmes
Personalised nutrition advice
Flexible mobile & online coaching
Let’s start your transformation today!
Email: [email protected]
Call or WhatsApp: 07590 830263