“How can I build muscle” is something Elliot Burton is asked frequently. So the fitness coach has put together his top tips that he has implemented over the 12 years that he has been training. Here are Elliot’s top 5 tips for building muscle mass.
Be in a calorie surplus:
Attempting to build muscle in a calorie deficit is not advisable because it restricts energy and nutrients needed for growth, impairs recovery, and hampers optimal muscle gains. A calorie surplus is essential for effective muscle building and will allow for greater performance during workouts.
Prioritise compound lifts:
Compound lifts are effective for muscle growth as they engage multiple muscle groups, leading to greater overall stimulation and recruitment. This results in increased muscle activation, hormonal response, and the potential for greater gains in size and strength.
Progressive overload:
By consistently increasing the intensity, volume, or complexity of workouts, it challenges the muscles to adapt and grow stronger. This gradual progression stimulates muscle fibres, promotes hypertrophy, and leads to sustained gains in size and strength. By continually pushing the limits and surpassing previous thresholds, progressive overload ensures ongoing progress and maximises the potential for muscle growth.
Prioritise rest days and sleep:
If you don’t give your body the time it needs to recover properly your progress will suffer massively. Sleep is incredibly important not only for muscle development but also your health. I know sometimes taking a rest day can feel like you’re being lazy but it is genuinely going to benefit you in the long run if you rest sufficiently.
Be consistent:
It’s all well and good looking at the best ways to build muscle but if you don’t turn up and put the work in consistently none of that will matter anyway. The reality of the situation is if you incorporate a few basic principles into your routine like mentioned above and pair that with consistently turning up and putting the work in, you will build muscle.
Elliot Burton on social media:
Instagram: https://www.instagram.com/elliotbfit/ https://www.instagram.com/levelupelliotbfit/
TikTok: https://www.tiktok.com/@elliotb.fit
YouTube: https://www.youtube.com/@Elliotbfit
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