How do we build more muscle?
- Step #1: Strength Training.
- When you eat food, your body then uses it for a wide range of chemical processes. Some of these processes include the production of extra tissue. Whether it becomes muscle or fat is up to you!
- To build muscle, you must first give your body a reason to make more of it. This reason is to lift heavier weights every time you come to train.
- The 310 program calls for strength training to happen 3 days/per week, and each session focuses on progressive barbell exercises that target the whole body, such as:
- Squats
- Presses
- Deadlifts
- With increasing demands, your body will be asked to respond positively by taking the food you eat and converting it to muscle.
- Once we get you on your training program, its time to introduce some Nutrition science.
- Step #2: Calorie Surplus
- Building muscle is expensive. To make sure you continue to support your body getting stronger, you need to make sure your body gets what it needs to achieve a balanced state, and then some!
- Simply put, we need to eat more!
- Think of this as earning enough money to pay your rent, car note, groceries, transfer some to your savings, AND have some left over to invest in whatever you want.
- Food is your body’s currency, and you need more than enough to invest in yourself and build bigger, stronger muscles.
- Now that we have your diet and training plan in place, let’s finish by throwing in some side dishes…
- Step #3: Accessory Work
- What we mean by this is to incorporate some movements into your program that will help develop smaller muscle groups and build an solid base of strength for your entire body.
- Exercises that fall into this category are, but are not limited to:
- Chin-ups and pull-ups
- Dips and push-ups
- Hip & Back extensions
Strength Training + Calorie Surplus + Accessory Work = Muscle Gain
Are You Ready To Start Cooking???
Frequently Asked Question
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The major difference between having large, well defined muscles and developing full-body strength can be seen in the type of training athletes choose to perform. A man or a woman can have a body-builder type physique and never truly test their ability to lift the heaviest weight possible for them. In contrast, a man or a woman with a less obvious physical form can lift a tremendous amount of weight with a barbell. Your next question might be to ask which style of training is the best. My answer to you is: its not that simple. Depending on what goals you have, one method of training will absolutely be more beneficial. So, choose what is most important to you and stick with it until you have reached the end!
I’ll give it to your straight- No. Simply learning how to use a barbell will not make women look bulky. Just as men must train their butts off to grow bigger and stronger, women need to work just as hard, maybe even harder. The physiological response humans have to lifting weights is slightly different for men and women. Generally speaking, women have a lower capacity to build muscle compared to men. Because of this, women who want big muscles must work on developing a strict program over the course of several years to eat, train, and sleep to support this goal.
Yes. Cardio can negatively impact your ability to be consistent with your strength development. This is not because cardio makes you unhealthy; rather, it is because long, endurance type training requires more time to recover before your next training session. This is not true for everyone, as we see with marathon runners. However, for untrained, beginner athletes, a 10-minute session focused on learning to squat with a barbell can be enough to make you sore for a few days. Imagine what an hour-long jogging session can do to your hips, back, knees, and ankles? We’d rather not!
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