We're officially diving deeper into lean build season, because eating more food alone isn't going to build the body you want!
If you're increasing your calories, but your training isn't giving your body a reason to change, you're not actually setting yourself up to build muscle.
In today’s episode, I'm talking about how to execute a lean build AND how your training needs to support it. You need a few things in place to do this well: consistent resistance training, progressive overload, adequate protein, an understanding of your maintenance calories, and a willingness to actually commit to this.
If your goal is to build your glutes, shape your shoulders, add muscle to your legs, and ultimately “look” like you lift, we're training for muscle growth. Getting stronger is part of that process, but it isn't the entire goal.
A build isn't just eating more. It's giving your body the resources + the training stimulus it needs to freaking BUILD!
Episode recap:
What a lean build actually is + how to execute one intentionally
Why increasing calories alone isn't enough to build muscle
What should be in place BEFORE adding calories for a lean build
What to track during a build beyond just changes on the scale
The difference between training for strength vs. hypertrophy
How rep ranges, progressive overload, and training close to failure support muscle growth
Why there's no magical rep range for building, strengthening, or “toning” muscle
How to train for hypertrophy without access to super-heavy weights
How your training priorities shift during a build, maintenance & deficit
Why getting stronger is part of building muscle (but isn't the same as strength training)
Aligning your nutrition & training so you're giving your body both the resources + stimulus to grow
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