​If you’ve ever lifted weights before, I’m sure you’ve come across repetition ranges, such as 6-12 reps.
 
In a well-structured training program, these ranges won’t be assigned at random.
 
In fact, by selecting an appropriate range for each exercise, you can make your workouts more effective to achieve your fitness goals.
 
This article will focus on how to choose the best rep range to maximise muscle growth, but you’ll pick up on some fundamental concepts to improve strength and endurance, too.
 
Now that I’ve got your attention, let’s make some brain gains.

​Everyone knows protein is important for muscle growth.
 
But why?
 
How much do you need?
 
How often should you eat it?
 
And is it true that we can only digest and absorb 30 gr of protein at a time?
 
This article is going to answer all of these questions and more, using the latest research on the topic of protein intake and muscle growth.
 
Here’s what you’ll learn:
 

• What protein is and its main roles within the human body
• How protein affects muscle growth
• How much protein you need per day
• The best protein sources for a muscle-building diet
• How often to eat protein and in what quantities
• How to time protein around your training sessions

 
Keep reading to maximally stimulate your brain protein synthesis.

Updated March 9th, 2022.

When I realised I was transgender in 2018, I started bodybuilding because I wanted to sculpt a more gender-affirming physique. For nearly three years, I’ve been honoured to help dozens of clients achieve the same goal.
 
With this article, I want to help you do the same.
 
This piece is therefore going to cover:

• Which muscles to train to masculinise your appearance
• How to train them effectively
• How to eat to support your training

 
Before we start, I want to make a clarification: this guide can help you at any stage of your fitness journey, whether you’re on testosterone replacement therapy or not.
 
Anyone can build muscle with resistance training, including those who are pre-testosterone or will never take any.
 
Furthermore, the benefits of exercise go above and beyond your appearance and include improved mood, higher energy levels, and increased self-confidence, among others. What better way to grow into the person you were always meant to be?
 
For this reason, I encourage you to begin training as soon as you can. Even if you chose to never start hormones, you’d still be able to put on an euphoria-inducing amount of muscle that you wouldn’t have if you didn’t train.
 
I speak from experience, as I was determined to take my physique as far as I could before beginning my medical transition. I first started lifting in June 2018, but didn’t have access to TRT until March 2020.
 
In addition to the physical results – which I believe have been greater than if I had waited almost two years until I could start testosterone – training and nutrition have helped my mental health, relieved my dysphoria, and benefited my relationship with food.
 
But enough about me. If you want to learn more about my story, you can read this article.
 
If you’re here for the gains, let’s get started.

Training three days per week for about an hour each time?
 
Not sure how to design a muscle-building program to make the most of your sessions?
 
Tired of HIIT workouts and circuits that make you sweat, but aren’t changing the way you look?
 
You’ve come to the right place, my friend.
 
This article is divided into the following three sections:
 

• Part 1: What’s the best three-day split for muscle growth in general and for your specific physique goals?
• Part 2: Which exercises, rep ranges, and training techniques should you choose to maximise your gains and minimise the time spent in the gym?
• Part 3: How do you tie Part 1 and 2 together to design your program?

 
This article will provide you with a foundational understanding of some of the components of a training program, so that you can start designing your own, but it can’t cover all there is to know about muscle-building training.
 
To learn more about the principles of muscle growth (hypertrophy), check out these articles:
 

• Training for Strength VS Mass
• A Beginner’s Guide to Designing a Full-Body Workout
• 3 Fundamental Training Variables for Muscle Growth

 
If you’re ready to learn how to design a kickass three-day program, read on.

​Bulking is the process of building new muscle mass through a combination of training and nutrition. It’s empowering and rewarding, but it can be daunting if you’ve never done it before.
 
In order to arm you with the knowledge you need to approach a bulking, or muscle-building, phase successfully, this article is going to address the following questions:

• What does “bulking” mean?
• Who is it for?
• What are the priorities in a bulking phase?
• How do you structure training?
• How do you structure your diet?

 
To make the most of a bulking phase, I recommend you start with this article and run a Kickstart Phase.
 
When you’re done, come back to this bulking guide and keep reading.
 
It’s time to put some muscle on.