How to Build Muscle

CURIOUS WHAT A GAME-CHANGING STRENGTH TRANSFORMATION MIGHT LOOK LIKE FOR YOU? WE’VE GOT YOU COVERED WITH OUR GAINS GUIDE.

-  Julia Sullivan and Jennifer Nied

Bulking. Hypertrophy. Gains. Buff. Swole. Jacked. However you talk about it, the concept of growing muscle is in. Very in. For one, the hashtag #Bulking alone has over 3.4 billion views on TikTok. While the lingo got its start mostly in the (male-dominated) bodybuilding and powerlifting communities, these terms and the benefits of muscle gain-are accessible and universal in a whole new way now.

In fact, strength training with free weights is projected to be one of the biggest fitness trends for 2023 by the American College of Sports Medicine. More women in particular are getting in on the action. "We have more access than ever to good training advice without setting foot in a gym," says Laura Girard, CPT, a New York City-based trainer. "A friend from another state or your favorite influencer can serve as great motivation and accountability."

But first, understand this: Bulking just means putting on major muscle-and technically, "we should all want to bulk," says Girard. "It's one of the best investments we can make for our health." That said, there is no overnight hack to bump up your biceps or chisel your quads.

Adding muscle requires a strategy in the weight room and kitchen (topped with patience!). The two-part recipe: resistance training and fueling, and both in abundance, says Jason Machowsky, CSCS, exercise physiologist and sports dietitian. "First, you need a stimulus for muscular development, which is resistance or strength training." Then, protein is the nutrient building block for growth, and carbs and cals help the body do its construction job. Also important: Muscle growth generally takes place during recovery periods and much of that magic happens during sleep. So, if you get fewer Zs, it directly impacts hypertrophy and strength, research has found. Ready to bulk up your knowledge? Prepare for liftoff....

Fuel Rules