What is going on, everyone?

Welcome to another episode of the fit, healthy, and most of all happy podcast.

I'm your coach and host Josh here with.

It's co-host and co-coach KG and I'm in the house.

And today we're coming at all of y'all with eight ways to build muscle faster and more efficiently.

So this appeals to everyone. You know, what I've loved, big shout out there. You know, I've been noticing more and more. A lot of my clients are like, listen, I want to stack on some muscle. Of course, you know, a lot of people want to build their legs. They want to build their glutes. But I've even gotten a few updated progress picks from clients that I'm hitting a double bicep. My one client, you know, said she actually wants to be able to flex on dudes when she goes on dates with them. I thought it was freaking amazing. But anyways, these episodes are going to, this episode in particular is going to help you sack on more lean muscles so you can look better and denser. And once again, these are eight big tips. But before we we jump into that Kyle kind of wants to get into

the mechanisms of how you do build muscle yeah and like here's a thing you know being strong and

having muscle is extremely attractive extremely sexy like I just wanted to let that be known you know

because I find a lot of times people like oh I'm going to turn into a bodybuilder like you know I'm

just going to you know just have like massive arms and like you know once again, especially for a lot of women out there, like, it is one of the best things you can do. And to jump into the three mechanisms, you know, essentially to build more muscle. There's mechanical tension. There's muscle damage and there's metabolic stress. And I'm not going to dive far into this. I just wanted to essentially talk more about

just how important strength training is, right? It's extremely tough if, you know, it's really not even

possible to be putting on bits of muscle without actually doing proper strength training. So once again,

like that's kind of like the breakdown, which we're going to talk about in our eight tips.

But those are the three things that need to take place. It doesn't have to be all three, but there should be at least two things there to help you build muscle, which is kind of going to bring us into point number one, which is essentially strength training three to six times per week. You know, once again, if you're using little dinky dumbbells, you know, just five pound weights and everything like that, like depends on the movement, of course. You know, if I'm doing rear del flies, you know, you might use five pounds. And I'm not here trying to, you know, throw shade at anyone. But you should be doing some heavyish solid strength training three to six times per week. I'd say that's a sweet spot. It really depends on the type of program you're running, the type of person you are. You know, you can do three full body sessions. You can do five sessions with push, pull legs. You know, you can do whatever simply works best for you, which is we're going to talk about in the second thing. But strength training is super important. And I just want to talk about like the importance of having some solid weights available. Of course, you know, you are able to do some stuff at home. If you have very light dumbbells, you have to do tons of reps, you know, very little rest and everything. But if you do have some heavyish weights available and some more access to things like cables and, you know, machines and stuff, it'll make it a lot easier for sure as well. Yeah, I'll get new clients that are working at it from home with very minimal equipment.

And I do like to challenge most people to utilize the gym. You're going to get a wide array of, you know, different machines, of tensions, of resistance. And you definitely do want to take advantage of that. That is going to help you put on the most muscle. of course it's fun, you know, going on YouTube and seeing some jackdudes doing calisthenics and saying, oh, that's all I need.

But in practice, it is very hard to

create enough tension, you know, especially with body weight, you really do need to be able to push

through that. And it's harder to kind of recreate that in that home spectrum. You know, once again,

I do create some killer home workouts. I will make the most of it.

But when possible, you do want to string train. You want to get into the weights. You want to

maximize that resistance because it will greatly help you progress forward. And that brings me

into number two, which is to increase your training volume. So of course, Kyle talked about

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