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In this episode, I discuss the three most important points when it comes to building muscle mass with my friend and client Alex. Alex is a Pilates instructor as well as mother of a 15 month old boy. She came to me for help with reaching her new goal of building muscle mass after successfully losing all the weight gained from pregnancy by herself. We talked about the three pillars of muscle building also known as muscle hypertrophy in depth. They are: 1. Adequate stimulus through physical training. We specifically talked about the strategy of alternating training blocks between high volume with low to moderate loads and low volume with heavy loads. The 2nd pillar is support for muscle hypertrophy with nutrition. We discussed the need to be in a caloric surplus, and macronutrient and micronutrient requirements to gain muscle mass. And the 3rd and last pillar is optimising recovery to promote growth and repair. We talked about getting adequate amounts of sleep and optimising the circadian rhythm for recovery. If you ever wondered “what do I need to do or change in order to build muscle as efficiently as I can?” then this episode is for you.

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