RF Guide to Building Muscle

Have you ever tried to gain lean muscle mass and minimal fat? If so, you'll know that it's difficult because you can never seem to eat the right combinations of food or workout. So what do you do? Many people have found success by using different workout supplements and diets; however, there are a few things you should know before you buy supplements and begin killing yourself in the gym. The supplement industry is definitely bloated with pills and powders promising to turn you into a lean muscle gaining machine. But what’s good and what’s bad? As a professional trainer, I’ve tried hundreds of workout supplements over the years so in this post I’ll the Muscle Building Essentials.


When it comes to supplements there are hundreds! From protein to pre-workouts to testosterone boosters to amino acids. This can be an overwhelming place! But there are only 2 supplements that I recommend: Creatine & Protein Powder. Now there are some other great options out there but when it comes to building muscle these 2 things are more important (and more researched) then the rest.

Creatine Monohydrate is one of the most effective supplements for muscle mass. Creatine will initially draw water into the muscles giving the initial size within the first 5-7 days (known as the loading phase). One study shows how a control group added 2kg more mass using Creatine. This same study showed that the growth “is not attributed to water retention but probably to dry matter growth accompanied with a normal water volume.” So for those looking to add mass in a safer way I recommend Creatine Monohydrate.

Protein is the building block necessary for building muscle! So the question becomes powder vs food, which is best? Any time you can do food always go for food. However, making a meal or carrying food containers to the gym or work isn’t always convenient. That’s where protein powder comes in handy! Now there’s so much you can go into from here (whey vs Plant based) but that’s a post for another day. How much protein should you consume a day? This is going to vary person to person. For calculating your protein intake the pound per gram approach, 1 gram of protein per pound of body weight. Example: 150 pound male should consume 150 grams of protein per day.


When it comes to muscle building exercises your are going to want to incorporate compound exercises. Compound exercises are exercises that incorporate more than one muscle group. Compound exercises are great because they burn more calories during workouts and make workouts more efficient. These are great for building mass!


Barbell Squats
Bench Press
Bent over rows

This is not an exhaustive list of compound exercises but necessary for gaining strength and mass. Adding compound exercises will help you build the mass you want and burning more calories.


It comes down to this, simple supplements and compound exercises. There is space for other supplements and workouts but when it comes to the essentials, these are the things you need!


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