The data shows that up to 6-8 sets per muscle group, the gains continue to rise, but beyond, we get hit with a pretty hard plateau – it's clear that more work doesn't always equal more gains, and can even be detrimental.
If you’re fed up with your usual sandwiches, your nutrition coach can help you come up with quick and easy lunch ideas that will help you reach your goals.
The short answer is pretty damn hard! You want to push yourself to the point where your muscles really struggle to continue – muscles won't develop unless they need to! That said, it's not necessary to take sets to complete muscular failure.
This article won't be for everyone – it's for all you who wish to take a deeper dive into human physiology and better understand the fundamentals that drive your body composition transformation. The more knowledge you have, the more success you're likely to have in your muscle building journey.
The most comprehensive meta-analysis we have to reference was done by Morton et al. According to this meta-analysis, the average amount of protein required to maximise lean mass is approximately 1.6 grams per kg of body weight per day.
Yes, you can absolutely increase strength in a calorie deficit! All you who work with me are a testament to this – consistently smashing new lifting personal bests. The scientific literature also supports this with a new meta-analysis done by Murphy and Koehler.
Whether you want to build muscle, lose fat, or like many people, a combination of the two, then protein is the most important nutrient. Protein is super satiating, it facilitates muscle growth and has the highest thermic effect of feeding (TEF).
