Muscle-building requires consistent effort, proper workouts, and nutrition. Here’s a simplified, step-by-step guide to help you maximize your gym time.

How often do you work out

Work out 2-6 times a week, depending on your schedule. Each muscle group should be trained at least twice weekly for growth. Just keep in mind that rest days are essential for muscle repair and recuperation.

Free weights vs machines

Machines: Ideal for beginners. They guide your movements, reducing the risk of injury.

Free Weights: Best for experienced lifters. They engage in stabilizing muscles, helping build strength and balance.

How to split workouts

Split workouts focus on different muscle groups daily. Examples include:

Push/Pull/Legs (6-day split)

Chest & Back/Legs/Shoulders & Arms (3-1-3 split)

If you work out 2-3 times weekly, stick to full-body sessions.

Nutrition advice

Proper nutrition is key.

Eat a calorie surplus (5-10% above maintenance) for muscle gain.

Consume 1.4g of protein per kg of body weight from lean meats, eggs, and dairy sources.

Carbs before workouts fuel your performance.

If losing fat, ensure high protein intake to preserve muscle.

Example workout plan

Follow a push/pull/legs split for six days:

Push Day: Bench presses, shoulder presses, and tricep extensions.

Pull Day: Deadlifts, rows, and bicep curls.

Leg Day: Squats, lunges, and leg presses.

Always warm up dynamically and cool down with stretches. Rest for at least one full day weekly.

Building muscle takes time and consistency. Train each muscle group twice weekly, challenge yourself, and eat a balanced diet of protein and complex carbs. Pair hard work with proper rest to see noticeable results.

Ready to start your journey? Visit Keystone Fitness Craigieburn and begin your transformation today!