How to Build Muscle with Fitstream

Track your progress, stay motivated and transform your body.

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A Simple Guide to Build More Muscle

You're off to a good start and you've got a goal - to build more muscle.

Firstly, let's cover off the hard and fast rules of muscle building to get rid of common misconceptions and set expectations early;

Muscle Building Facts and Rules

  • Muscle fibre quantity, make-up and shape is determined by genetics. You can't change this.
  • Muscle size and strength is up to you.
  • Building muscle ultimately comes down to two things; the food you eat and your physical activity (otherwise known as diet and exercise).
  • Take in more calories that you use and you'll get bigger.
  • Take in fewer calories than you use and you'll get smaller.
  • Eat at your maintenance level of calories and you'll stay the same.
  • With good genetics, healthy diet and adequate sleep you can probably gain around twenty pounds of muscle in your first year training. It will half each year after that!

Now that we're on the same page, here are our four simple steps to building muscle.

Four Simple Steps to Building More Muscle

Fix Your Diet

Your diet is the single most important factor when it comes to your health and body composition. There are two main diet goals for building muscle;

  1. Take in enough vitamins, minerals and proteins to support good health
  2. Limiting your calorie intake to allow for building muscle

A good place for beginners to start is to track your current diet with a food journal to help you understand and control your food intake.

Diet Tips for Building Muscle

  • Cut out processed junk and eat whole, natural foods
  • Quit drinking juices or soda and start drinking water instead
  • Cravings are natural but they will go with time
  • It doesn’t matter how much exercise you’re doing, if your diet / calorie intake isn’t right for your goals (see rules above!) then your body won’t build muscle or burn fat
  • To work out how many calories you need, calculate your Total Daily Energy Expenditure (TDEE) and adjust this based on your goal (to build muscle eat more than your TDEE) Read more about this in our Beginner’s Fitness Guide

Train to Build Muscle

Now that your diet is in check, exercise is your tool to prompt the body to build more muscle. The most effective way to build muscle is with weight training and we recommend starting out with a reputable program designed for beginners. Most beginner routines propose training 2-3 times per week, with low repetition sets of compound exercises and adding weight each week as you get stronger.

Muscle Building Training Tips

  • Train compound movements (exercises involving two+ joints e.g. Squats) that recruit the most muscle mass, rather than isolation exercises (single joint e.g. bicep curls).
  • Lift heavy weights, aiming for a weight your can only lift 5-10 times. This signals the body to stimulate muscle growth.
  • Increase the weight each week to constantly challenge the body.
  • Never sacrifice form or control for numbers.
  • Stick with it and give your program time to work.

Rest and Recovery

You’re eating right and training like a beast, now it’s time for the third part of the equation - rest and recovery. If you neglect this component you won’t make the gains you could have and you put yourself at risk of burning out.

  • To maximise muscle growth you should be getting at least 7-8 hours of seep each night.
  • Avoid training the same muscle group too soon and leave around 48 hours of time for repair.
  • The foam roller is your friend and will quicken recovery times and reduce muscle soreness (read our foam roller guide)

Track Your Progress

Change happens slowly and incrementally and it can be difficult to miss. Capture your progress using the Fitstream health and fitness journal to stay motivated and see just how far you’ve come.

We believe in tracking metrics that really matter and reflect how your body is actually changing. With Fitstream you can record body measurements, take before and after photos, and write journal entries to document those personal experiments and discover just what works for you.

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  • Hoping to track weight and inches lost

  • I just downloaded this app today. Is there a way to put your goal weight in?

  • Back at it again with the weighted jump rope

  • Found this app today looking for measurement trackers. Hoping to follow and connect with others who are on their journey to lose weight and inches like myself. There is nothing like finding like minded individuals for motivation!! 🏋️‍♀️🤸‍♂️🚴‍♀️

  • Is there a way for this app to calculate your total inches lost?

  • 69.60
    Body Weight
  • 3/20/16

  • 220lbs. Cutting down to 180lbs. Here we go. Cardio starts tomorrow morning. Wish me luck.

  • Good workout today, notable first, I did All sets of ring dips unassisted.

    Routine A:
    Bench press: 5x5 170 lbs
    Back Squat: 5x5 140 lbs
    Ring Push-ups: 5x5
    Ring Dips: 3x5 woo!
    Push-up Plank: 1:20
    Bar Hang: 5x0:22

  • Today is day 2. Easier than yesterday, but still not "easy" considering the way my diet was 48 hours ago. Yesterday was a complete fast. Today starts day 1 of 3 of the protein fast. I have to keep reminding myself (for later) not to cheat once. Once you break the cycle it's all down hill. That will ...

  • 87.8kgs 18.3.17

  • 89.30
  • 23.60
    Body Fat
  • 87.80
    Body Weight
  • Happy St Patrick's day everyone. Go easy on the Guinness!!

  • Progress from Feb to March. Currently on month 2 of workout program

  • 1st pic in my progression, 5' 11", 170 lbs, 17% body fat. Hope to maintain my weight & lower my fat to 13%

  • Hey guys! I'm new here. I'm 15, just started exercising few weeks ago and now addicted to doing exercises.

  • 56.74
    Body Weight
  • starting a new workout today need to start getting in better health. Could use all the motivation I can get. Plus looking for different recipes and workouts that I can do

  • Starting a new personal challenge, aiming for 3 sets of 34 and every day increasing the rep by 1. So today's push-up grand total is 102 push-ups for the day. My goal is build up to eventually doing 80 in a 2 minute window to secure the 100. Doing the same for sit ups. The run... That's just gonna su...

  • Sweet tooth struck today and I fell to the temptation of chocolate covered cinnamon bears. Happy to say though I hated myself 1/3 way through the bag and threw the rest away.

    But Alas it did take a toll. Only completed a mile at a 8.5 mph pace, before stopping to save from great agony. Pushed throu...

  • I got to break in my new power cage today. Excited to finally start digging deeper and lifting heavier on my squats and other movements.

    Routine A:

    Bench Press: 5x5 165 lbs (solid finally, going heavier next week)
    Back Squat: 5x5 135 lbs (15 lbs up, much more confident now that I don't have to pre...

  • 83.55
    Body Weight
  • 78.60
    Body Weight
  • I want my waist to be smaller than my bust. I'm tired of my shirts riding up.

  • 88.00
  • 134.62

    My weight hasnt moved in a while. But i measured myself today and i've lost 2" on hips and 1.5" on my waist so far sense last i measured.

  • 82.46
    Body Weight