A Fun Guide to Building + Maintaining Muscle

Building and maintaining muscle isn’t rocket science, but it does require dedication. Follow these tips, stay consistent!
Erin Weeks
May 30, 2024
A Fun Guide to Building + Maintaining Muscle

How to Train:

1. Progressive Overload

No, it's not a superhero name (though it could be). It means gradually upping your weights, reps, or intensity. Keep those muscles guessing!

2. Compound Movements

Squats, deadlifts, bench presses—these are the Avengers of exercises. They work multiple muscles at once, giving you more bang for your buck.

3. Volume + Frequency

Hit each muscle group 2-3 times a week. Think of it as giving your muscles regular pep talks.

4. Rest + Recovery

Muscles grow when you rest, not when you’re flexing in the mirror. Sleep well, take rest days, and let those muscles chill.

Eat to Grow

1. Protein Power

Aim for 1.6 to 2.2 grams of protein per pound (lb) of body weight daily. That can be chicken, eggs, cottage cheese and beans. Your muscles will thank you.

2. Caloric Surplus

Eat more than you burn—just not too much. Focus on nutrient-dense foods, not just pizza (though we wish). Depending on your goals that is. If your aiming for Fat Loss keep in a calorie deficit first but focus on more protein.

3. Carbs + Fats

Carbs fuel your workouts, fats keep your hormones happy. Think whole grains, fruits, veggies, + healthy fats like avocados. Yum!

Keeping the Gains: Maintenance Mode

1. Consistent Training

Don’t stop !!! Keep challenging those muscles, but you can dial back the intensity a bit. Just don’t ever give up.

2. Balanced Diet

Keep eating right to maintain muscle. No crash diets—your gains will disappear faster than your self-control at a buffet. Don't change anything really, keep eating clean + healthy.

3. Stay Active

Mix in some cardio + flexibility work. It’s like cross-training for superheroes.

4. Monitor Progress

Track your workouts + diet. Make adjustments as needed to keep those muscles on point.

Avoid These Pitfalls

1. Overtraining

More is not always better. Give your muscles time to recover, or they’ll rebel.

2. Poor Nutrition

Skipping protein + calories is a fast track to losing gains. Plan your meals like your muscles depend on it—because they do.

3. Lack of Variety

Mix things up! Keep your workouts fresh to avoid plateaus + boredom.

4. Ignoring Recovery

Don’t skimp on sleep + recovery. Muscles need their beauty rest too.


Building + maintaining muscle isn’t rocket science, but it does require dedication. Follow these tips, stay consistent, and enjoy the process. Soon, you’ll be flexing with confidence and showing off those gains. Stay swole #embraceittribe💪

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