Hey fitness nerds!

This year marks a 10 year anniversary since I started going to the gym.

I was 16 and initially, it was all about cutting.

I wanted to get a sixpack.

Hence, I missed the golden year of muscle growth.

Anybody who goes to the gym knows that the first gym is when you see the best gains.

And I missed all of that because I was in a caloric deficit for most of the year.

So I made it my mission afterwards to maximize muscle gains in the following years.

This is a summary of countless hours of youtube and PubMed:

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Exercises to maximize muscle growth

• Article of The Week: Optimal number of workouts a week

• Tips of the Week

• Healthy Snack recipe = Almond Protein Bar

How to maximize muscle growth

What is muscle growth?

Otherwise known as muscular hypertrophy. It happens when muscle fibres sustain damage during exercise. The body then repairs these damaged fibres by fusing them, leading to an increase in muscle bulk.

There are a lot of components that contribute to muscle growth.

Well-structured workout regime, optimized nutrition, sufficient rest, and the use of supplements to name a few.

Workout Regime

Progressive overload is key. It means continually increasing the weights or resistance you use in your exercises. This challenges your muscles, causing the micro-tears necessary for muscle hypertrophy.

Incorporate a mix of compound and isolation exercises to ensure you target all major muscle groups and the smaller, stabilizing muscles.

Regular workout schedule is the basis to continuous improvement and avoiding plateaus.

Nutrition

In my opinion, even more important than your workout routine.

Consuming enough protein is essential for muscle repair and growth. The general recommendation is to consume around 0.7 to 1 gram of protein per pound of body weight daily but I try to consume double that.

Caloric surplus helps to gain muscle faster.

Rest and Recovery

Quality sleep is needed for muscle recovery, hormonal balance, and overall health. Most adults benefit from 7-9 hours of sleep per night.

Make sure to have rest days or active recovery days. They helps in muscle repair.

Supplements

While not essential, supplements can support muscle growth.

Whey protein can help meet protein intake requirements, especially convenient post-workout.

Creatine can enhance muscle mass, strength, and exercise performance.

To conclude, listen to your body and adjust your regimen based on your progress, fitness level, and specific goals.

Consistency is key in all aspects, from lifting weights to sleeping well.

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Article of the Week

3 Tips: Get the most out of your workout

We all had one of those autopilot workouts.

We are in our thoughts and at the end of the workout it doesn’t even feel like a workout.

It recently happened to me so I decided to research what makes a workout good.

These are the top 3 tips I found:

1. Start with compound movements
   
   Start with the compound movement of the day. Make sure you are focusing on the form. That will keep you grounded in the moment and make sure you are maximizing your effort.
   

2. Great playlist
   
   For me, music makes or breaks the workout. If I am in the mood and the playlist is banging I can lift more.
   
   I couldn’t find any credible studies behind it but that is my subjective experience.
   

3. Maximize rest periods

   
   Do not make them to long. The optimal time is 1-2 minutes.
   
   Do not be on your phone. Try and rest. Focus on breathing work.
   
   Get yourself in the mood, increase the weight on the bar and push for the next set to be the best one.

Make sure to do rest days as well.

This Week’s Recipe

Vote below to choose the diet for next week’s recipe

Healthy Snack Recipe (makes 12 servings) = Almond Butter Protein Bars

It is hard to find healthy snacks so I make my own.

These protein bars are natural and delicious.

High in protein which helps in muscle repair and growth, and provides sustained energy.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 150-200 kcal

• Protein: 7-10 g

• Carbohydrates: 15-20 g

• Sugars: 5-8 g

• Fat: 8-10 g

The Ingredients

• 1 cup rolled oats (90g)

• 1/2 cup almond butter (128g)

• 1/4 cup honey (60ml) or agave syrup for a vegan option

• 1/4 cup chia seeds (40g)

• 1/2 cup protein powder (chocolate or vanilla) (45g)

• 1/4 cup dark chocolate chips (optional) (45g)

• 2-4 tbsp almond milk or water, as needed (30-60ml)

The Instructions

1. Combine the rolled oats, almond butter, honey, chia seeds, and protein powder in a large bowl. Mix thoroughly until the mixture is well combined.

2. If the mixture is too dry, add almond milk or water one tablespoon at a time, until you achieve a sticky, moldable consistency.

3. Fold in the dark chocolate chips if using.

4. Roll the mixture into small balls, about 1 inch in diameter.

5. Place the balls on a baking sheet lined with parchment paper and refrigerate for at least one hour to set.

6. Enjoy chilled, storing any leftovers in an airtight container in the refrigerator. And there you have it.

Great snack between meals.

Vote for the next week’s Recipe by clicking the button below

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