Building Muscle

Building muscle is a complex undertaking. Many different factors play a role. The most obvious factor of course is the training. Apart from training, there are many factors that can help or hinder muscle building. Below we have compiled a few of these factors.​

When you begin building muscle, it is like learning any other new skill.

If you haven't mastered the basic techniques, you will never really get ahead. Unfortunately, a lot more will be done wrong than right. At the beginning, everyone makes mistakes.

One of the most important factors in building muscle is time. It is important to have realistic expectations. Muscles do not grow overnight, but over months and years. The secret for a perfect body lies not to giving up..

This leads to the next point: enthusiasm and motivation are important to the training, but muscles only grow after exercise. The recovery time is crucial. There should always be at least 48 hours rest between each workout. Three workouts a week creates a good balance between training and recovery.

One of the most common reasons why no muscle mass is built is because of the wrong diet. It is best to eat freshly prepared food. Unfortunately, in today's stressful times a balanced diet is not always possible. In such cases, supplements can positively affect muscle building and fat burning. Components for muscle building are:

Essential fatty acids

Unsaturated fatty acids have to be absorbed by body from our food. You can inhibit inflammation and reduce the risk of heart disease and stroke through unsaturated fatty acids. Omega 3 fatty acids also increase the insulin sensitivity of muscle and thus supported building and fat burning.

Protein powder

The classic for building muscle. Muscles need at least 1.3 to 2 grams of protein per kilogram of body weight. Protein powder can help to cover these amounts. The most common protein products are whey protein , casein protein , and soy protein.


Meanwhile, research results support the positive effect of creatine on the muscles. It has many advantages, leads to a general increase in strength, protects against muscle breakdown and promotes muscle growth.