How to Build Muscle (Even If You’ve Tried Before and Failed)
When it comes to building muscle, most people either overcomplicate the process or give up before they see results. Between confusing advice on social media and unrealistic before-and-after photos, it’s no wonder so many get discouraged.
But building muscle doesn’t have to feel impossible. In fact, with the right strategy and expectations, it can be simple, sustainable, and even enjoyable.
In this post, we’ll break down exactly how to put on muscle — especially if you’re starting fresh, starting over, or just need a smarter approach.
1. Eat More Protein (Yes, Really)
You’ve probably heard this before: eat more protein. But what does that actually mean?
Most adults looking to build muscle should aim for 0.75g to 1g of protein per pound of bodyweight each day. So if you weigh 180 pounds, shoot for 135–180 grams of protein.
Now here’s the trick: make it something you’ll actually eat.
Personally, I don’t love plain lean proteins like chicken breast or tilapia. So I go for fattier cuts — things like ground beef, chicken thighs, or pork shoulder. Yes, they have more fat, but that’s okay. If it means I’m hitting my protein target consistently, it’s a win.
2. Eat More Often
Trying to eat 180g of protein in one or two meals? Good luck.
Instead, spread your food intake out over 4 to 6 meals per day. That could look like:
Breakfast
Snack
Lunch
Post-workout shake
Dinner
Optional evening snack
Not only does this make it easier to hit your calorie and protein goals, but it also helps with digestion, recovery, and energy levels throughout the day.
3. Carbs Are Not the Enemy
While protein builds muscle, carbs fuel the process.
Think of carbs as your body’s gas tank. Without enough of them, your workouts will suffer, recovery will be slower, and your body might prioritize survival over growth.
So eat your rice. Eat your potatoes. Eat your fruit.
Don’t be afraid to include high-quality carbs in every meal.
4. Track Your Food (Even Just for a While)
You don’t need to track calories and macros forever, but you should start by understanding what you're eating.
A dynamic food tracking app like MacroFactor is a great way to get started. Weighing and measuring your food might feel tedious at first, but after a couple of weeks, you’ll settle into a routine.
Tracking your intake helps you:
Identify if you’re under-eating
Adjust portion sizes for your goals
Stay consistent over time
5. Lift Heavy (Progressive Overload Is Key)
Now let’s talk workouts.
To build muscle, you need resistance training — that means lifting weights at least 3 times per week (though 4–5 is better if you can swing it).
The key principle here is progressive overload. That means you’re gradually doing more over time — more weight, more reps, more sets, or better technique.
Here’s what it looks like in practice:
Week 1: 3 sets of 8 reps with 40 lbs
Week 2: 3 sets of 10 reps with 40 lbs
Week 3: 3 sets of 10 reps with 45 lbs
Week 4: 4 sets of 10 reps with 45 lbs
Progress doesn’t have to be huge — it just has to be consistent.
6. Don’t Skip Cardio (Just Be Smart About It)
Cardio isn’t “bad” for muscle growth — but it does take time and energy. And if your goal is hypertrophy, you want most of that energy going into resistance training.
That said, I recommend 2–3 sprint sessions per week for cardiovascular health, mental sharpness, and endurance. Try sprints outside, on a treadmill, a rower, or even an assault bike.
Keep them short, sharp, and effective.
Think: 10 minutes total. Something like:
2 x 10
2 x 20
1 x 50
7. Give It Time — Muscle Takes Months, Not Days
Most people give up too early.
Muscle building takes time, consistency, and patience. If you’re training hard, eating enough, and sleeping well, you might start to see small changes in 2 months. Real noticeable change? Expect 4–6 months minimum.
The key is to keep showing up.
Week after week. Month after month.
It’s not about perfection — it’s about momentum.
8. Build Muscle Now to Benefit Later
Even if you’re not chasing aesthetic goals, muscle mass matters.
As you age, your body naturally loses muscle — a process called sarcopenia. By building more now, you’re protecting your future self.
Muscle keeps you independent, mobile, and resilient well into your 70s, 80s, and 90s.
So think of lifting as investing in your future quality of life.
Final Thoughts
If you want to build muscle — and you’re ready to commit — here’s the simplified game plan:
Eat more (especially protein and carbs)
Train 3–5x/week using progressive overload
Track your intake with an app like MacroFactor
Sprint 2–3x/week if time allows
Give it time and stay consistent
You don’t need perfect genes, perfect workouts, or a perfect diet.
You just need a smart plan and the willingness to follow it.
Want help with that plan?
Check out my online program Real World Ready: Muscle Build — designed to help you get stronger, look better, and build long-term momentum.
