3 Step No BS Guide to Building Muscle

3-Step No BS Guide to Building Muscle

Let’s skip the fluff. You want to build muscle? Cool. Here’s what actually works. No magic supplements, no complicated plans—just three simple steps that will get you bigger, stronger, and looking toned in no time.

Step 1: Lift Heavy Stuff (Resistance Training)

If you’re not challenging your muscles, they have zero reason to grow. You need to lift weights—and not just go through the motions. Your muscles grow in response to tension and progressive overload. That means you should gradually increase the weight or the number of reps over time.

What You Need to Do:

- Train at least 2 days a week (full body splits are best for most)

- Focus on compound movements like squats, deadlifts, bench presses, rows, and pull-ups.

- All rep ranges work between 5-25 as long as you are getting within 2-3 reps of failure. Do 2-4 sets per muscle.

- Push yourself, but don’t lift like an idiot. Form first. Ego later.

Step 2: Eat Your Bodyweight in Grams of Protein

Your muscles are built from protein. If you’re not eating enough of it, you’re stalling your progress. Aim to get at least 1 gram of protein per pound of your ideal body weight every day. Yes, every day.

Example: If you want to weigh 140 lbs, simply aim for 140 grams of protein per day

Best Protein Sources:

- Chicken, beef, eggs, fish

- Greek yogurt, cottage cheese

- Protein powder (because life is busy)

Don’t overcomplicate it. Build your meals around protein. If you hit that target, the rest will fall into place.

Step 3: Sleep Like You Mean It

Muscles don’t grow when you’re training. They grow when you’re recovering—and nothing fuels recovery like quality sleep. If you’re getting less than 7 hours a night, you’re shooting yourself in the foot.

Sleep Checklist:

- Aim to be in bed at least 8 hours before you need to be up because it takes a little to fall asleep.

- Keep your room dark, cool, and quiet.

- Ditch your phone 30 minutes before bed.

- Treat your sleep routine just as importantly as your morning routine, if not more. Consistency is key.

Final Word

That’s it. No secret hacks. No shortcuts. Just lift heavy, eat your protein, and sleep. Master these three, and you’ll build muscle. Ignore them, and you’ll keep spinning your wheels. Your call.