How to build muscle? I have been thinking about the most critical parts of gaining muscle. What's the recipe? In this episode we will cover the following:

• How to build muscle overview.
• Hot to start building muscle
• Training - What is the best
• Nutrition - everything from calories to macros
• Rest - sleep and rest days.

Macro coaching is open: https://www.noahsnutrition.com/online-macro-coaching/

References:

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Wackerhage H, Schoenfeld BJ, Hamilton DL, Lehti M, Hulmi JJ. Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise. J Appl Physiol (1985). 2019;126(1):30-43. doi:10.1152/japplphysiol.00685.2018

Appell HJ. Muscular atrophy following immobilisation. A review. Sports Med. 1990;10(1):42-58. doi:10.2165/00007256-199010010-00005

Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. J Sports Sci. 2017;35(11):1073-1082. doi:10.1080/02640414.2016.1210197

Ostrowski, Karl J.; Wilson, Greg J.; Weatherby, Robert; Murphy, Peter W.; Lyttle, Andrew D.. The Effect of Weight Training Volume on Hormonal Output and Muscular Size and Function. Journal of Strength and Conditioning Research 11(3):p 148-154, August 1997.

Willis LH, Slentz CA, Bateman LA, et al. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. J Appl Physiol (1985). 2012;113(12):1831-1837. doi:10.1152/japplphysiol.01370.2011

Slater GJ, Dieter BP, Marsh DJ, Helms ER, Shaw G, Iraki J. Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Front Nutr. 2019;6:131. Published 2019 Aug 20. doi:10.3389/fnut.2019.00131

Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018;10(2):180. Published 2018 Feb 7. doi:10.3390/nu10020180

Henselmans M, Bjørnsen T, Hedderman R, Vårvik FT. The Effect of Carbohydrate Intake on Strength and Resistance Training Performance: A Systematic Review. Nutrients. 2022;14(4):856. Published 2022 Feb 18. doi:10.3390/nu14040856

Morton RW, Murphy KT, McKellar SR, et alA systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adultsBritish Journal of Sports Medicine 2018;52:376-384.

Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Penev PD. Insufficient sleep undermines dietary efforts to reduce adiposity. Ann Intern Med. 2010;153(7):435-441. doi:10.7326/0003-4819-153-7-201010050-00006