How muscle building works here
- Training splits such as push/pull/legs or upper/lower, chosen for your schedule (see the free push/pull/legs plan)
- High volume, set to your recovery. Learn how it works in what is high-volume training
- Progressive overload so you add reps or weight over time
- A small calorie surplus and enough protein (see how much protein per day)
Who this is for
- You have been training but are stuck.
- You want a structured plan instead of guessing.
- You are over 40 and want to build muscle safely (see how to build muscle after 40).
How much volume?
It depends on you. Beginners often grow on fewer sets. More experienced lifters may need more. Read how many sets per muscle per week.
Available in person in Las Vegas or online.
Frequently asked questions
How long until I see muscle growth?
Strength often improves in the first few weeks. Visible changes take longer and vary by person.
Do I need to eat a lot?
A small calorie surplus and enough protein help. Eating far more than you need mostly adds fat.
What if I only have 3 days a week?
Three well-planned days can work well. A full-body or push/pull/legs plan fits that schedule.