So You Want To Gain Muscle
Muscle doesn’t show up overnight, no matter what Instagram says. This piece digs into why progressive overload beats program hopping, why carbs are your best friend, and why rest days are part of training—not a break from it. Simple, science-backed truths with a side of sass.
BLACK IRON RADIO EP. 278:
So You Want To Gain Muscle
Manders, Brooke, and Kelsey chat all things gaining muscle. From progressive overload and protein goals to sleep, recovery, and long-term consistency, they cover the unsexy truths behind real muscle growth.
📲 Listen & Subscribe: Apple Podcasts | Spotify
Everyone says they want it, few people actually commit to it. Gaining muscle isn’t about doing random workouts, drinking sketchy powders, or wishing yourself swole—it’s about hypertrophy. That’s the fancy word for your muscle fibers tearing and rebuilding thicker and stronger. And yes, it takes years, not weeks.
Training: Progressive Overload, Not Program Hopping
Brooke Haas lays it out straight: if you’re wandering around the gym like a lost puppy, hopping from machine to machine, you’re wasting time. Muscle growth demands progressive overload—lifting heavier, increasing reps, adding sets, or upping time under tension over time. The best plan? The one you’ll actually stick to long enough to see results.
Nutrition: Surplus Over Scare Tactics
Kelsey reminds us: you cannot build muscle in a deficit. Period. If you’re killing yourself in the gym but eating like a bird, you’re just neutralizing your efforts. That doesn’t mean shoveling down pizza every night—it means a controlled calorie surplus with enough protein (aim for about 0.8–1g per pound of goal body weight) and carbs to fuel training. Carbs aren’t the enemy—they’re literally the fuel your muscles crave.
Recovery: Gains Happen When You Sleep
Manders keeps it simple: if you’re not sleeping, you’re not gaining. Human growth hormone, muscle repair, recovery—it all happens in deep sleep. Seven hours is the non-negotiable minimum. Rest days count as training days. Skipping recovery to squeeze in another workout? Congratulations, you just slowed your progress.
Mindset: Play the Long Game
This is the part no one wants to hear—building muscle takes years. Not six weeks, not eight. Years. Kelsey swears by progress photos to spot subtle changes. Brooke focuses on performance wins (like going from one to ten toes-to-bar). Manders reminds us we’re not all going to the CrossFit Games, so stop trying to look like Games athletes on Instagram. Trust the process. Stick with the basics. Keep showing up.
Bottom Line
The unsexy truth: muscle is earned through consistency, not quick fixes. Lift progressively. Eat more than you think. Sleep like it’s your job. Stop program hopping. And above all—be patient.
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If you enjoyed this conversation, check out more episodes of Black Iron Radio, where we cut through the noise and give you real, no-BS advice on feeling, performing, and looking your best. Each week we share practical nutrition, training, and wellness strategies and tips to help you succeed.
📲 Listen & Subscribe: Apple Podcasts | Spotify
