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A gym in Spalding for Everybody

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Building muscle

One of the most frustrating elements of fitness is that it can be very difficult to gain a significant amount of muscle mass. We’re not talking about being a bodybuilder here, but 5-10lbs of new muscle would be a welcome addition to the physiques of most gym goers, at least on an aesthetic level.

There are a few basic principles that, when used in conjunction with one another, almost certainly lead to the growth of significant new muscle.

First it’s important to understand the basic physiology of muscle gain. Contrary to popular belief you don’t actually get bigger while training. Instead, it's your body’s response to the muscle damage you inflict during a workout that leads to muscle growth.


Building new muscle is all about damaging the fibres that you start with. Heavy resistance training is the best way to go about this, so you’ll need to incorporate a weightlifting program into your training schedule.

The traditional approach to gaining muscle is to break training down into four of five days. On each day, you focus on a different body parts, performing 16 sets of four different exercises, each to failure (ie when you can't possibly do one more reptition).

Known as hypertrophy training, this approach is excellent at breaking your muscles.


The food choices you make will be a very important element of your success in gaining muscle.

Firstly, you’ll need to make sure that you have a calorie surplus available to generate new muscle. If you consume only the amount of calories you need to maintain your existing lean muscle mass, you may get stronger but there just won’t be enough spare resources to generate new muscle fibre.

You can work out the amount of calories you need by first establishing your basal metabolic rate using the following formula:

BMR = 66 + (13.8 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

To this base rate, you'll need to add the amount of calories you believe you expended during your workout, plus an extra 200-400 calories. This should give you adequate caloric resources available to create new muscle without the risk of significant fat gain.


Taking supplements can contribute to your efforts to gain muscle, though it is by no means essential. See Everybody's gym shop for more details.


Rest is probably the most underrated and most abused factor in the quest for muscle growth. It’s very tempting to adhere to the More Is More attitude to working out. The reality though, is that our real muscle growth takes part while we’re at home resting.

For more information or to set up a building program please come and see us at the gym.

Everybody's gym team

01775 768500

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