How to build muscle, get jacked and stay ripped – British GQ

Whatever you do, don’t make the mistake of counting calories. “If you eat a lot of protein but not enough overall calories, you’ll struggle to be able to workout to build more muscle,” Antoni says. 

Finally, let’s dispel the idea of the ‘dirty bulk’ right now. That is, the process of eating whatever the hell you want to gain size, before cutting down later. For all of our PTs, it’s a no-go. “The food you consume will affect your physique as much as your fitness routine,” says Morgan. “Heavily processed food and junk food are empty calories packed with sodium, sugar, and unhealthy fats. Initially, they may provide energy during your training, but they’re not sustainable for your athletic performance long-term.”

As we’ve said, there’s no one way to build muscle and your approach will be influenced by genetic factors, and your overall goals. That said, here we present three different approaches from three different PTs. Pick and choose between them to get started, using them as inspiration to find the muscle building regiment that works best for you.

The traditional approach

When it comes to how to build muscle, Morgan advocates a well-rounded approach to fitness with a dynamic routine that will work all angles and help supercharge muscle growth.


Six per minute for 16 minutes

“Stand with your feet shoulder-width apart, arms at your sides. Push your hips back and lower your body into a squat. Place your hands directly in front of you and shift your weight onto your hands. Kick your feet back into a plank position. Lower your chest and drop all the way down to the ground with your elbows up and your arms close to the body. Push off from the ground and jump forward with your feet. Jump straight upwards with your hands behind your head, land and immediately go for the next repetition.”

Barbell bench press

4x 10 reps

“This workout specifically challenges the muscles in your upper body, including your pecs, front delts, triceps, and biceps. It’s perfect for those looking to develop their muscle mass, strength, and endurance, allowing you to carry out more physically challenging tasks during the day.

“Lay back on the bench and position your body with the bar slightly above your chest. Grab the bar with an overhand grip, hands slightly past shoulder width. Squeeze your shoulders together and press them into the bench as you pull the bar off the holder. With the bar in your hands, extend your arms, breathe in, and slowly bend your arms as you lower the bar, then breathe out and push the bar back upwards as you straighten your arms once more to perform one rep.”

Bulgarian split squat

4x 10 reps

“This workout focuses on your lower body by strengthening the muscles in your glutes, calves, hamstrings, and quads. 

“Stand in front of a bench, facing away. Extend your left leg behind you and …….


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Three Tips To Help You Build Muscle Mass – Native News Online


Building muscle is hard. We won’t dress it up. You aren’t going to be seeing massive gains overnight. This is a journey that will take months, sometimes years. however, if you keep at it, you will get there. 

Trust us. 

We don’t know what condition you are in right now, but we can promise you that there have been countless people before you who have been in exactly the same position (and perhaps worse) who have seen whopping great gains. There is no reason why you can’t.

To make it easier for you, we want to share with you the three secrets to building muscle. Well, they aren’t secrets as such……..


How To Build Muscle: Your Ultimate Guide to Getting Shredded – Eat This, Not That

Whether your goal is to compete on the bodybuilding stage, look your best at the beach, or impress your significant other on date night, building muscle is an absolute must. That’s why we’ve put together the ultimate guide for how to build muscle so you can keep these trainer-approved tips close.

Muscle mass is a major factor in physical appearance. It’s not just about big, bulky muscles, either. Even lean, toned people who have a shredded look or appear generally fit will have more muscle mass than the average person. This applies to young lifters or older individuals who are strength training to build up their muscle mass.