That’s right. You’re going to hate them. But I promise you, before you try any other strategy, try any of these three first. Nothing will compare.
Here are the three magical ingredients to muscle building that are sure to turn you away from this post. Eat right, sleep right, train right.
You were hoping for something extreme. Or maybe a magical supplement. I don’t know what it is in our human nature that makes us want everything but the simplest and most effective strategies. This is apparent in so many aspects of life. For example, look at weight loss diets. The most tried and true practice is to consume less energy than you expend. Even doing this simple strategy with a small reduction in daily caloric intake can help people lose weight.
I think the desire for unique and out of the box strategies comes from a sense of urgency. We like things to happen quickly. And most life strategies that result in success are not overnight hacks. So while there are countless unique and fast reacting strategies, nothing will have the lasting impact that consistency in these three areas will have. So unless you’re already doing these three things perfectly (you’re not), then stick around.
Listen, unless you have several years under your belt of strength training, get a personal trainer. PILLR Fitness has excellent trainers and resources and your local gym undoubtedly has some as well. A well designed and progressive program offers you your best chance at success in your training. Whether training from home or in the gym. A trainer can help ensure your progress, reach your goals, and avoid injury and burnout. If you already feel confident in your technique and know your way around a gym, then ensure that you have a proper program. Again, PILLR has several resources and there are countless more that can be found. A proper strength training plan will help you build muscle and reach your goals fast and more effectively. There is nothing more frustrating than feeling like you have been putting in a lot of work and not getting results. Unfortunately, many people experience this guessing their way through a muscle building journey.
You won’t catch me telling people what or what not to eat. But I will give advice that I think is more effective than most extreme diets. The first is don’t skip your breakfast. There are so many reasons why you should eat breakfast in the morning. From a muscle building standpoint this is an excellent chance to have control over what you eat and start the morning off with high protein intake. If you struggle getting your breakfast in the morning see my post “Cheap breakfast hacks that will work for your fitness goals.” Your high protein breakfast will help set your hormone balances right for the day and help you feel more satiated. In general, it will start your day off with a win that can carry you to more wins throughout the day.
Second, choose high protein options. I have found that if I focus on high protein meals that it is much easier to maintain and build muscle without overeating. I end up eating better food as a result and my body is properly fueled for activity and recovery. If you are thinking that your avocado toast is the king of breakfast options you might reconsider. If you are trying to build and maintain muscle it is imperative that you get adequate amounts of protein.
Finally, Don’t be afraid to eat. Because I have a hard time controlling my own appetite, I am not one to tell people to not indulge from time to time. And from a muscle building standpoint you should not shy away from getting enough calories from food. Now everyone’s goals are different. So this advice may need to be taken with caution. But remember that if you are in a caloric deficit, you are going to have a near impossible time building and maintaining muscle mass. Again, protein is your friend in this regard. So if you’re wondering if you can have that extra slice of pizza, as long as you are not abusing food, I say go for it.
This is one that I would bet most people would find the most improvement. At this point, nearly everyone has been told the importance of getting a good night’s sleep consistently. There is endless information on the benefits of sleep and how to get better sleep. From a muscle building standpoint, here is my advice. GO TO BED! Seriously. Believe me I am tempted with the same late night temptations. One more episode, one more game, scrolling on instagram. But it is incredible what the body is able to do from a restorative standpoint when you get good sleep not just one night, but consistently. You’re going to build more muscle, recover faster, and be more energized for the next workout. I hope you weren’t expecting me to give you some crazy advice here or explain all the science behind it. Truth be told, I don’t understand it fully myself. But I do know that if you are running on 5 hours of sleep a night and using caffeine to manage your energy levels you are killing your gains. So I will say it again. Go to bed.
If you are looking for help in any of these areas or want to be apart of a welcoming community on your fitness journey visit pillrfitness.com.
Subscribe now and get fresh content delivered to your inbox!
© 2025 PILLR Fitness. All Rights Reserved.
