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How to build muscle

Build muscle and muscle mass

To build muscle, there are several important aspects to consider. Here are some general guidelines.

Strength training for muscle mass and muscle building

Doing regular strength training is essential to building muscle. Focus on exercises that target different muscle groups, such as squats, deadlifts, bench presses, overhead presses and pull-ups. It is important to follow a training program that includes both compound exercises (exercises that involve multiple muscle groups) and isolation exercises (exercises that target specific muscles).

Progressive overload for muscle mass and muscle building

To stimulate muscle growth, you need to challenge your muscles through progressive overload. This means gradually increasing the load, volume or intensity of your training over time. This may mean adding more weight, doing extra reps, or shortening the rest time between sets. By challenging your muscles again and again, you force them to become stronger and bigger.

Protein intake for muscle mass and muscle growth

Proteins are the building blocks of muscle, so it's important to include enough protein in your diet. Focus on consuming protein-rich foods such as lean meats, poultry, fish, eggs, dairy products, legumes and nuts. In general, it is recommended to consume approximately 1.6 to 2.2 grams of protein per kilogram of body weight per day for muscle building.

Calorie balance for muscle mass and muscle building

To build muscle, your body must be in a calorie surplus, meaning you take in more calories than you burn. This gives your body the extra energy it needs to build muscle. Make sure you have a balanced diet with enough carbohydrates, proteins and healthy fats to meet your energy needs.

Sufficient rest and recovery for muscle growth

Rest and recovery are just as important as training itself. Muscles grow and repair during rest periods, so get enough sleep and take rest days between your training sessions to give your body time to recover.

Consistency for muscle growth

Building muscle takes time and consistency. It is important to exercise regularly and stick to your exercise and nutrition plan. Don't expect to see big results quickly, but stay disciplined and persistent in your efforts.

Free and purchase diet plan and training schedule

It is also advisable to have a good training and nutrition plan that suits your individual needs and goals. You can also find these in the webshop and with our free advice .