Built Strong Online Coaching

The Easy Way To Build Muscle
Training 👉 3-5 Sessions per week 👉 Compound Lifts... 👉 Add weight to the barbell over time
Nutrition 👉 Calorie surplus...Try this👇 Body weight (pounds) X 18 = Calories Per Day 👉 Protein...Try this 👇 Body weight (pounds) X 1 = Grams Of Protein Per Day 👉 To get the best out of your food (energy/recovery) you probably want to to eat good quality
Sleep 👉 Get loads this is really where you build muscle
💥 Above all consistency & adherence to your training and nutrition is the main thing when it comes to building muscle...just doing the basics over a long period of time and you will gain muscle
FREE SQUAT PROGRAM 👇 www.builtstrongonlinecoaching.com/new-pag e
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Unconventional Lifting Tips…
No rep or set guidance here in this one just some outside the box lifting tips
👉 Manage your expectations
... First and foremost you're not going to look the way you want, have the strength you want or have the muscle you want as quick as you want it, manage your expectations, the biggest drop off for gym goers is that they think they will get results far quicker than possible
👉 Create habits
Habits make results, those small constant things done day in day out mount up, good sleep, tracking your food, having your protein etc. create winning habits
👉 Add weight to the barbell
Training is meant to be tough, keep on wanting to improve and add weight to the barbell but remember its a long game don't rush it small continuous steps
👉 Learn to be disciplined
If you really want results you have to be disciplined to put the work in
👉 Learn to squat
Very biased but the tools you learn when you squat high bar full range under control with weight will transfer, the spinal bracing you learn, the body awareness, the mobility that comes with full range squatting will transfer to other exercises
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Should You Eat The Same Foods To Gain Muscle & Lose Fat 🧐
👉 Calorie Balance
👉 Macronutrients
... 👉 Food Quality
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How Long Does It Take 💪
👉 How long does it take to gain muscle
👉 How long does it take to lose body fat
... Find out how long here 👇 www.builtstrongonlinecoaching.com/…/27/ how-long-does-it-take
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What Do You Do 🍩☕️

How Many Reps Do I Need To Do To Gain Muscle & Strength 💪
***Firstly remember to gain muscle you need to be in a calorie surplus***
***Secondly prioritising your recover will also have a hugely positive impact on getting bigger and stronger***
... How Many Reps per set 💪
Your options...
💪 1-5 Reps 👉 Develops maximal strength very well 👉 Highly fatiguing 👉 Compound lifts only 👉 Can’t accumulate a lot of volume in this range so not great for gaining size
💪 5-10 Reps 👉 Develops strength 👉 Fatiguing but with shorter recover time than 1-5 rep range 👉 Compound lifts only 👉 Can accumulate good volume in this rep range making it good for size gains
💪 10-20 Reps 👉 Not a great strength developer 👉 Less fatiguing than the 1-10 Rep range 👉 Can accumulate loads of volume in this rep range making it excellent for size gains 👉 Compound & Isolation lifts
💪 20+ Reps 👉 Not a good strength developer 👉 Least fatiguing 👉 Isolation lifts only 👉 Can accumulate a lot of reps in this range making it good for muscle size however a large part of the set is not very stimulating so unproductive for size gains
Overall
You can gain muscle from any rep range as long as you... 👉 Train close to failure 👉 Lift with good technique 👉 Keep adding weight to your lifts over time
You can get stronger across all rep ranges but if strength is your major goal lifting in the 1-10 rep range would be a priority
If size and strength is your goal a large part of your training should be in the 5-20 Rep range for a good mixture of heavy compounds and enough volume to cause growth
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Build Muscle & Drop Body Fat Like This…
I want to build muscle and drop fat at the same time…
Don't we all this is the holy grail when it comes to the gym, muscle, strength & low body fat, it can be done you can be big strong and have low body fat but can it be done at the same time??
...Continue Reading

The Top Three
When it comes to getting results in the gym
Many automatically think…
... Protein shakes
The best workouts
The anabolic window
PB for instagram
And overlook the most important thing when it comes to actually getting results, this goes for gaining strength, muscle or even losing fat they are the same for all three
The THREE most important things about getting any results are…
Patience Consistency Accountability
Losing fat takes time
Gaining muscle takes time
Getting strong takes time
Learn how to train, eat & recover well and do these three most important things and you will get all the results you want…
Have you downloaded one of our 4 week training programs 👇 www.builtstrongonlinecoaching.com/new-pag e
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5 Things People Never Tell You About Dieting 👎
If you’re struggling where to start👇
Muscle Gain 📈
... BW(pounds) X 18 = Calories Per Day
Fat Loss 📉
BW(pounds) X 10 = Calories Per Day
Protein Tip
Whether you’re gaining muscle or losing fat try to keep your protein intake at
1g Per Pound Body Weight 💪
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Do You Need A Cheat Meal 🍩
First of all the pros & cons to a cheat meal
Pro’s... 👉 Gives you a psychological break from your diet
👉 That’s really all the pro’s to a single cheat meal
Con’s 👉 Slows down your progress, particularly if your where meant to be in a deficit
👉 Makes it harder to get back to your diet having just indulged and got the taste for “cheat” food
Cheat meals are a big talking point in fitness but like most hype it’s all hype with not much substance
Often cheat meals give people an excuse to skip their diet to solve their cravings but realistically if you’re an average gym goer looking to lose body fat, gain muscle and you’re in the body fat of around 13-20% male 18-25% female it’s hard to justify why you “need” a cheat meal
If you’re craving a cheat meal it’s most likely your... 👉 Food timing 👉 Macro content 👉 Calorie target 👉 Food satisfaction (how full you are) 👉 Stress/sleep
Is off, rather than you needing a cheat meal or a boost in calories from a single meal
Having a cheat meal and not fixing the diet “problem” burying your head in the sand and not building long lasting habits (something you need to achieve you physique goals)
The majority of people CAN fit “cheat” food into their diet with no problem
But...
That’s shouldn’t give you an excuse to blow over their calories and just say...
“Don’t worry it’s a cheat meal”
Build long last habits with your diet that will get you results
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Not getting the result you want from the gym can be very frustrating
Not getting results can be for a number of reasons
The main and obvious one is that if you're not getting the results you want
... You're not doing something right…
With so much information out there it is hard to know what is good information and what is bad information
Here a few things you need to do to start getting your results TODAY
Track your food, this is probably the main reason people don't get closer to their goals not putting the right/right amount of food in your body can keep you from gaining the muscle you want or the body fat you want to lose
Go to the gym and work hard, sounds obvious but often going to the gym can just be about the Instagram picture with the #grind tag with it when really no one was grinding through any reps that day
Stick to the bigger moments Squats, Deadlifts, Bench Press & Rows pick a good rep scheme and start adding weight to the bar, training is meant to be tough, needless to say good technique is must
Recover, often really forgotten about but your recover is very important for you to make a change, the impact is has on your stress, hormones and your ability of your body to gain muscle or lose body fat
Recovery needs to be looked at as if where a training session, get sleep rest well and look after your body
Last but not least and you can probably guess it…
Consistency & Adherence to the above for a long period of time
Getting results is a tough old slog, doing the right things for a long period of time is what gets you there
Finding it hard to get the results you want?
Download our “4 Week Fat Loss Nutrition Guide” here: www.builtstrongonlinecoaching.com/new-pag e
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Struggling With Your Fat Loss👎
Try This... www.builtstrongonlinecoaching.com/new-pag e

Diets That Work…💪
Thats right the McDonalds diet can make you lose weight
As long as you're in a calorie deficit you WILL lose weight
... You diet can be keto, high carb, doughnuts you will be able to increase weight or lose weight
Deficits & surpluses still apply
The choice of diet should be based on what you like, what you can start consistent with and what helps you get to your goals
Above all consistency and adherence to your diet is what will get you results
Need more help with your diet???
Download your “4 Week Fat Loss Nutrition Guide”
Including…
👉 Measurements tracker
👉 Accountability tracker
👉 Calorie Targets
👉Shopping list
Get your’s here: www.builtstrongonlinecoaching.com/new-pag e
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🔥Fat Loss Tip🔥
Have you downloaded your “4 Week Fat Loss Nutrition Guide”
Including...... 👉 Calorie Target 👉 Measurement Tracker 👉 Accountability Chart
Download here👇 www.builtstrongonlinecoaching.com/new-pag e
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4 Week Fat Loss Nutrition Guide 🔥
This guide is for anyone wanting to...
👉 Lose body fat... 👉 Gain confidence 👉 Learn how to eat to lose fat
How you will do that...
👉 Learn what calories and macros you need for fat loss 👉 Keep yourself accountable 👉 Keep accurate measurements of your progress 👉 Shop of an example food list
In the guide there is:
👉 Instructions of how to use the guide and get the most out of it 👉 Measurements Tracker 👉 Calorie/Macro instructions for your 4 weeks 👉 Shopping list
Anyone wanting to kick start their fat loss and have guidance in the right direction this is for you
Click here to download your guide👇 www.builtstrongonlinecoaching.com/new-pag e
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Training To Failure…Does It Lead To More Muscle
We have all heard the terms “leave it all in the gym” “only count reps when they hurt” “go to failure you will get bigger”
So thats left gym goers thinking you ave to go to failure every time you step in the gym in order to make any change to their body
...Continue Reading

Going To The Gym But Not Getting The Results You Want 👎
Try this...
Get a plan:... 👉 Pick how many times you want to go to the gym (3-5 per week) 👉 Structure your workout, every time you’re in the gym do some sort of: Squat Deadlift Upper Push Upper Pull Core
👉 Stick to that plan/exercise each session for 4-6 weeks
👉 Pick a rep scheme: E.g 3 X 10, 4 X 12, 5 X 5...
👉 Add weight to the barbell each week
+++Side note+++
Set your calories to your goal, deficit/surplus you know the drill
Sending our a Fat Loss Guide in the coming week, join the email list to get it by heading to our website: www.builtstrongonlinecoaching.com/new-pag e
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