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How to Build Muscle: Suggestions From Reddit User's 6 Month Journey

A Reddit user shares their struggle with building muscle and asks for advice. Learn about suggested workout splits, nutrition tips, and more.

Article by Madeleine Smith

A picture of a 5'6" female showing a snapshot of 136 pounds at a height of 5'6
F/28/5’6” [136lbs > 136lbs 0lbs lost] (6months) Trying to build muscle and haven’t seen much progress lately. Any suggestions?
Originally posted on /r/progresspics

Increase Workout Frequency and Intensity

Reddit users suggest upping workout frequency and intensity to build muscle. Two workouts a week of only 30 minutes each might not be enough. Recommendations include 4x a week with 1-hour workouts, focusing on heavy compound movements like squats, deadlifts, and bench presses.

Increase Caloric Intake and Protein

Weight gain might indicate a need for an increase in caloric intake. Reddit users suggest eating more to build muscle. Recommendations include eating up to 2000 calories a day and increasing protein intake to between .75 to 1 gram per pound of body weight. Protein supplements such as creatine may help with recovery.

Smart Programming and Rest Days

Reddit users stress the importance of smart programming, including rest days. One upper and one lower body day, with a rest day in between, was suggested. This allows two rest days for the muscle groups before they are worked again. Rest is an essential part of allowing muscles to repair and grow. Overdoing it each workout can impede progress.

Focus on Compound Movements

To build muscle, Reddit users suggest focusing on compound movements, such as squats and deadlifts, and gradually increasing weight every time. Progressive overload is key for muscle development. Accessory lifts can also be incorporated for a well-rounded workout routine.

Track Body Composition and Progress

Tracking body composition and progress can be helpful to identify changes even if the numbers on the scale do not change. A Digital X-Ray Absorptiometry (DXA) can help identify body composition values. However, Reddit users caution that building muscle is a process and visible changes might take time.

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Madeleine Smith

Content Lead at MyProgressPics.com

Madeleine is passionate about empowering individuals with the information and tools they need to transform their bodies and lives.