muscle building

We all hear that their main goal is to build muscle, but how do you build muscle? What does that mean exactly? And where to start?

The human body is designed by nature to adapt to all conditions, to survive all activities of daily life and extreme situations, this extreme adaptability allows it to respond to the stresses imposed on it. It’s actually quite easy to understand, let’s take the example below.

  • You start a new job. Initially, many of us will say that the first few days are difficult because there is a lot of information to remember in order to be competent and complete all the tasks that are given to us. But as days go by and over time, through the continuous repetition of these tasks, your body and brain have become accustomed to performing this routine and it becomes automatic.

If we apply the following example to a workout, we get the following example:

  • You train with each exercise with a certain number of 10 repetitions. Your body is subjected to physical stress because you are subjecting it to an unfamiliar difficulty, what will your body do on a daily basis? It will just fit! Day after day it adapts to the task given to it, this adaptation is a sign of the growth of muscle fibers that get bigger and stronger.

The result is that your 10 reps will get progressively easier.


To build muscle, you need two essential things: time and patience.

But physiologically you need to create stress for your body to respond, so set up a weekly program (muscle group exercises/sets/reps/rest) spanning several weeks. You must repeat your training daily until you reach that load, with the goal of achieving that reproducibility.

How do you cause this stress in training?

Factors to consider:

  • Do short sets with heavy weights for 3-8 reps and a long rest.
  • Do medium sets – 10 to 15 reps
  • Make high sets – 15 or more
  • To vary your workout, you can vary your recovery time.
  • Vary the number of series
  • Change the rhythm of the movement.

By using the above elements to vary your training, you can really change your habits and make constant and lasting progress.

Recommended Supplements

If you are looking to boost your results by taking supplements, we recommend using a dry matter gain supplement that is specifically formulated to promote muscle growth. Unlike typical gainers, which are often high in sugar and unhealthy fats, our Lean Mass Supplement provides only high-quality protein and complex carbohydrates in an optimal 50:50 ratio.

Creatine monohydrate is also a recommended supplement if you are looking to improve your physical performance during consecutive sets of high-intensity exercise of short duration. This makes it an ideal supplement for anyone who trains regularly with free weights or wants to improve their strength and power.

About Jonathan Behra


Jonathan Behra is a sports teacher and fitness manager for a club in Alsace. A passionate bodybuilding fan, he is also an OCR racing enthusiast and really enjoys competing in this type of competition that requires a lot of discipline. He finds his personal motivation in his ambitions and in the saying «If we want, we can».

Female model: Sandra Pierson

Male model: Jonathan Behra

Photographer: Steve Josch

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