Start Building Quality Muscle

Being able to express and share my passion with others, as well as seeing my clients achieve their goals is one of the biggest motivators, constantly enhancing my drive and allowing me to maintain my determination. If it wasn’t for this, I wouldn’t be working in the industry.

Now that a lot of people started talking about the “bulking season,” I decided to write this post to help and inspire you on your own personal journey, building a strong foundation and some quality muscle!

Granted, this isn’t going to happen magically, and results do take time, sacrifice and dedication to the cause. The more you dedicate yourself and the more disciplined you remain throughout the journey, the better the results. Because at the end of the day, you will only get out what you put in!

Sufficient Protein

Protein Omelette
Shot with my iPhone 6S.

Tying in with my previous post, the majority of people are lacking the required amount of protein in their diet and therefore struggle to gain size. If you are serious about wanting to gain and add some mass, aim to consume at least one gram of protein per pound of bodyweight. That is normally a pretty good starting place. A high concentration of amino acids in the blood stream is vital for keeping the body in a muscle building (anabolic) state. And not only that, but it will also ensure repair, maintenance and growth of lean muscle tissue. It will also keep the hormone cortisol in check, which is related to stress. Studies have proven that high cortisol levels are linked to excess body fat and inflammation. So spend a week tracking your daily intake and evaluate the macro/micro nutrient intake. Your sources of protein should be from whole foods as much as possible (and yes – protein shakes are fine post workout).

Macros & Micros

Greens Salad
Shot with my iPhone 6S.

If you are going to take care of two things to ensure you give yourself a fair chance and set yourself up for muscle gain, then look at your daily intake of macros and micros.

Macro(nutrients) = carbs, proteins and fats.
Micro(nutrients) = vitamins and minerals.

Consuming plenty of protein is important, yes, but if you are lacking micronutrients then you are limiting your ability to add new muscle mass. Say for example you are not taking in enough fiber – that will have a knock-on effect on your digestive system. Therefore, you can eat as much protein as you want, but if your digestive system isn’t working quite right, then that’s all a little bit senseless. That said, eat your greens! And you can source a high quality multivitamin too as an insurance policy to your meal plan.

Big Compound Movements

CrossFit Gym
Photo by Getty Images.

One thing I have noticed over the years is that the biggest guys in the gym are normally spending most (/all) of their time around the squat racks and the deadlift platforms. Exercises that recruit more than one muscle group are legit. Countless research suggests that the body’s physiological response of increased testosterone and human growth hormone is as a result of multi joint, compound lifting. So make sure you put a huge emphasis of your training on movements such as squats, dead lifts, overhead presses and pull-ups.

No Secrents, No Shortcuts

A lot of people want it and they want it fast. They think it’s a sprint and not a marathon and that’s the problem. They don’t fall in love with the journey, they just want it and want it fast, by any means possible. If you are serious about getting results, you need to ensure you are working hard day in day out (don’t just turn up, spend half hour on your phone whilst bicep curling, then leave) and secondly, prioritise your nutrition! Can’t stress enough how important nutrition is!

Fail To Prepare, Prepare To Fail

Fail To Prepare, Prepare To Fail
Shot with my iPhone 6S.

Always have a plan. If you don’t have a set plan in motion then you’re more than likely spinning the wheels. A plan and a deadline are vital. I mean, how many people can you look around at in your gym that literally haven’t changed shape or made any kind of significant progress in the time that they have been training? They are spinning the wheels and doing the same thing over and over expecting results. I am afraid that’s not how it works. Have a decent exercise program in place and make sure you prepare your meals, either the night before like I do or cook for a few days in advance, then that way you’re more likely to stick to the plan. Also, buy foods that are on your meal plan, and no more. Having a packet of chocolate cookies in the cupboard might be enough to make you crave them; just simply knowing that they are there. So if you don’t want to end up eating them, then don’t buy them in the first place. And if you tend to have cravings at night, make smart choices. Don’t turn to a load junk and waste away your progress.

What’s Your Purpose

What's Stopping You
Photo by Getty Images.

Always train with purpose. Set a goal, make a plan, decide on a deadline, and stay accountable until you reach it. First of all, you must ask yourself WHY? What is your true purpose for wanting to achieve that goal. Define your why and let it motivate you every day, even on the days you feel like sh*t. Just remind yourself why you started this journey and remain focused throughout. In some cases, it might be beneficial if you find a training partner (or invest in a personal trainer) that can help keep you focused.

I hope you enjoyed the above read. If you have any questions, you know what to do! 🙂


  • Bettye
    23rd September 2016 at 12:18

    Very interesting post thanks. Bettye

    • Cornel Ene
      4th October 2016 at 07:26

      Thank you for stopping by Bettye! Glad you enjoyed the post! 🙂

  • Andrew Barber
    18th October 2016 at 11:20

    Thanks for the great info dude I owe you biggity.

    • Cornel Ene
      24th October 2016 at 16:17

      No biggity. Glad to help.

  • George S
    28th April 2017 at 16:45

    I really like your site and I have been recomending it to my friends. We should collab!