Back to Basics: A 12-point Checklist for Muscle Growth
Evidence-based muscle building fundamentals: 12 essential points covering training, nutrition, and recovery for muscle growth
The truth is, effective muscle growth (referred to as “muscle hypertrophy”) follows well-established scientific principles that have been validated through decades of research and centuries of practice. You don’t need complicated schemes, expensive supplements, advanced techniques, or fancy equipment to build muscle effectively. The formula is basics multiplied by consistency equals growth.
So, Alphabet Guides have devised a short evidence-based checklist that distils muscle growth down to 12 fundamentals. There are other things you can do to support and augment muscle growth, but these 12 items are the essentials. Without these, no programme or schedule will create the optimal environment for muscle growth.
Alongside most of the checklist items, we have also given broad “rules-of-thumb”, which are rough numerical estimates to use as a guide. However, please note that individual requirements vary and there is no exact formula when prescribing at an individual level. Age, sex, training experience, genetics, physical activity level, health status, training demands, occupation demands, your personal schedule and personal physiology will all affect requirements.
We have created a free 1-page PDF of the checklist, which you can download here if you like.
1. Training to a High Effort Level (Near Failure)
Research shows that training intensity — how close you get to maximum capacity or muscular failure — is one of the strongest predictors of muscle growth. Research consistently shows that training within a few repetitions of failure maximises the muscle growth response.
When you train to failure or near failure, you recruit the highest threshold motor units and create the mechanical tension necessary to stimulate growth in the maximum amount of muscle fibres. This doesn’t mean every set needs to be taken to complete failure, but each “working set” should challenge you.
Practical application: Aim to finish each set feeling like you could only complete 1–3 more repetitions with good form. Use techniques like RPE (Rating of Perceived Exertion) or RIR (repetitions in reserve) scales to gauge your effort level consistently.
The key here is progressive overload — gradually increasing the challenge over time through added weight, repetitions, or exercise difficulty while maintaining this high effort threshold.
2. Training Enough: Daily Volume
Research suggests that volume per session does matter for maximising the hypertrophic response to training. Performing multiple sets per exercise is better than 1 set. To achieve weekly volume targets, you’ll have to do at least 3 sets per muscle group per session. Multiple sets allow you to accumulate greater mechanical tension and metabolic stress — two drivers of hypertrophy. You can increase this up to 10 sets if you have the time and can still hit target loads throughout the session. The mid-range of 3–6 sets per muscle per session across 1–3 different exercises is most common.
Practical application: Structure your workouts to include 3–10 working sets for each major muscle group you’re targeting that day. This could be across 1–5 different exercises.
This might seem lower than most recommendations, but consider that warm-up/ramp-up sets don’t count toward this total. Only sets performed at high intensity (near failure) qualify as “working sets”. Rest periods between sets should be enough to maintain performance without wasting precious time; typically, this is 1–3 minutes, depending on personal preferences.
3. Training Enough: Weekly Volume
Weekly training volume — the total number of challenging sets performed per muscle group across all sessions — is most strongly correlated with muscle growth rates. Research suggests that 10–20 sets per muscle group per week optimises muscle growth for most individuals.
This range allows for adequate stimulus while avoiding excessive “non-functional” fatigue that could impair recovery and waste time. Beginners may see good results with even lower volumes, while those with older training ages may benefit from higher weekly volumes.
Practical application: Track your weekly sets for each major muscle group. Remember that “compound” movements (e.g., deadlift, squat, bench press) contribute to multiple muscle groups at the same time.
4. Training Distribution: Weekly Split
Training frequency — how typically you train each muscle group — significantly impacts muscle growth. Research shows that training each muscle group 2+ times per week is superior to once-weekly training for hypertrophy.
Higher frequency training allows you to distribute your weekly volume across multiple sessions, maintaining higher training quality (i.e., better performance and form) and thus a greater growth stimulus. It may also provide more opportunities to reinforce correct movement patterns and technique.
Practical application: Design your training split to hit each muscle group at least twice per week. This could be 2 full-body sessions, 2 upper/lower split per week (4 sessions total), or a 2 push/pull/legs splits per week (6 sessions total).
This advice may contrast with the traditional 1 muscle group per week split. However, remember that the number of sets/exercises per muscle group per session is lower (3+), multiple muscle groups can and should be worked in a single session, and compound exercises count as working more than 1 muscle group at once.
5. Rest Enough Between Sessions
Recovery between training sessions is crucial for adaptation and growth. The muscle growth response remains elevated for 24+ hours after training, and adequate rest allows for repair and growth processes to occur. Training a muscle repeatedly whilst it is fatigued and sore can impair growth potential, increase injury risk and overtraining. As far as growth is concerned, it is inefficient and ineffective.
Delayed onset muscle soreness (DOMS) is one indicator of incomplete recovery, though its absence doesn’t guarantee full recovery. Persistent soreness, decreased performance, or unusual fatigue may signal inadequate rest.
Practical application: Allow 1 full day (or at least 48 hours) between training the same muscle groups. There is little point in training for growth when fatigued or sore. For example, if you trained your chest on Monday, avoid heavy pressing movements until Wednesday. If you are still sore and unable to hit target loads on Wednesday, rest longer. Light movement and active recovery are fine and can actually be beneficial, but avoid high-intensity training of the exercised muscles.
Track your performance and soreness levels. If you’re consistently weaker or experiencing persistent soreness, consider adding an extra rest day or reducing training volume temporarily. Quality always trumps quantity as far as muscle building is concerned.
If you would like a copy of the checklist to print or keep on your device, download it here for free.
6. Get Enough High-Quality Sleep
Sleep is when the majority of muscle growth occurs. During deep sleep phases, anabolic hormone release peaks, muscle growth processes accelerate, and tissue repair processes are optimised. Research shows that chronic sleep deprivation significantly impairs muscle growth and recovery.
Quality matters as much as quantity. Sleep should be continuous, deep, and restorative. Poor sleep quality can blunt the anabolic response to training, even if the total amount of sleep appears adequate.
Practical application: Prioritise 7–9 hours of sleep nightly in a cool, dark, quiet environment. Establish a consistent sleep schedule, avoiding screens for 1–2 hours before bed.
Create a relaxing pre-sleep routine and consider blackout curtains or a sleep mask. If sleep quality is poor despite adequate duration, address potential issues like sleep apnoea, stress, caffeine timing, or room temperature. Sleep tracking devices can provide insights into sleep patterns and quality metrics.
7. Eat Enough Protein
Protein intake is fundamental for building muscle growth, providing the amino acid building blocks necessary to support muscle growth. Research consistently shows that 1.4–2.0 grams per kilogram of body mass daily optimises muscle growth in conjunction with resistance training.
Distribution matters too. Spreading protein across 3–6 meals throughout the day maintains elevated amino acid availability. It may enhance protein utilisation compared to consuming large amounts in a few meals. Spreading protein intake throughout the day probably improves your chances of eating enough protein over the day.
Practical application: For a 75 kg individual, aim for 104–150 grams of protein daily. Distribute this across 3–6 meals/snacks, targeting 20–50 grams per eating occasion. Include protein sources at breakfast, lunch, dinner, and snacks (e.g., pre-bed, pre-workout, post-workout or between main meals).
8. Eat High-Quality Protein
Protein quality (i.e., the amino acid profile and digestibility) influences muscle-building potential. Research shows that animal proteins are generally “complete,” meaning they contain all essential amino acids in optimal ratios for muscle growth. Plant proteins often require combining different sources to achieve complete amino acid profiles. Leucine content is particularly important, as this amino acid acts as a key trigger for muscle growth. Animal proteins typically provide higher leucine content per serving compared to most plant proteins.
Practical application: If consuming animal proteins, include sources like chicken, fish, eggs, dairy, and lean red meats. These provide complete amino acid profiles with high leucine content and excellent digestibility. For plant-based diets, combine complementary proteins like rice and beans, or consume varied protein sources throughout the day.
Consider plant protein powders (soy, pea, hemp, or blended plant proteins) to help meet daily targets and improve amino acid profiles if you can’t consume enough animal proteins. Consume animal protein powders (e.g., whey, casein, or blend) if you can’t meet daily protein targets through your diet.
9. Energy Intake
Energy “availability” supports muscle growth by providing the calories necessary for protein synthesis and training performance. While muscle can be built in caloric deficits, adequate energy intake optimises the process and supports training intensity. Individual needs vary based on body size, sex, age, activity level, and other metabolic factors.
Men typically need more calories than women due to greater muscle mass and higher metabolic rates. Active individuals need more energy than sedentary ones. Younger adults need more calories than older adults. The amount of energy you need ranges from 30–50 kcal per kg body mass per day, but can be outside this range as well.
Practical application: A 75 kg active male wanting to maintain body weight might target 41 kcal per kg body mass per day (~3,075 kcal). It’s best to start with conservative estimates and adjust based on body weight changes and performance. Research shows a slight calorie surplus (300–500 kcal above maintenance) augments muscle growth while minimising fat gain. Very large energy surpluses may speed up muscle growth but also promote fat storage. Track intake and body weight trends to fine-tune caloric needs.
10. Consume Enough Fluid
Proper hydration supports muscle function, muscle building “anabolic” processes, and exercise performance. Research shows that dehydration can impair strength, power, and training capacity, ultimately limiting muscle growth stimulus. Water also facilitates nutrient transport and waste removal from muscle tissue.
Hard training increases fluid losses through sweat, requiring extra intake beyond baseline needs. Hot environments, intense sessions, and longer workouts increase these requirements further. An estimate of 30–40 ml per kg body mass per day (2+ litres per day), plus any training losses.
Practical application: A 75 kg individual should consume 2.25–3.0 litres per day, plus extra water during and after training. Our 75kg man should consume 375–525 ml within the 4 hours before training to ensure optimal performance. Sip fluid during and after training. Plain water is usually fine, but sports drinks containing salts and sugars can be used if exercising and sweating heavily during training. Thirst is a late indicator, so drink regularly throughout the day rather than waiting for “ad libitum” thirst signals.
11. Other Macronutrients
Consuming other macronutrients besides protein (i.e., carbohydrate and fats) will spare dietary protein and muscle from being broken down and used for energy. Carbohydrates also fuel high-intensity training and support recovery by replenishing muscle fuel stores. Adequate carbohydrate intake helps maintain training performance and may indirectly support muscle growth by enabling higher training volumes.
Dietary fat is essential for hormone production, including testosterone and growth hormone, which influence muscle building. Very low-fat diets can impair anabolic hormone production and limit muscle growth potential. There are no strict guidelines on how to divide the rest of your energy intake between carbohydrates and fats. General advice is 15–30 % total calories from “healthy” fats (not trans, not too much saturated either) and 3–7 g carbohydrate per kg body mass per day.
Practical application: A 75 kg individual might consume 150–525 g of carbohydrates daily, adjusting based on training volume and intensity. Time carbohydrate intake around workouts and before bed for optimal glycogen replenishment and performance support.
Include healthy fats from sources like olive oil, nuts, avocados, and fatty fish. Balance these macronutrients with your protein target to create a muscle-building nutrition plan.
12. Avoid Micronutrient Deficiency
Micronutrients — vitamins and minerals — support thousands of physiological processes involved in muscle growth, including protein synthesis, energy metabolism, and tissue repair. Deficiencies can impair training performance, recovery, and growth.
A varied, balanced diet typically provides adequate micronutrients for muscle building. Whole foods offer nutrients in “bioavailable” form, which some supplements may lack. Supplementation should target specific deficiencies rather than serving as insurance against poor dietary choices.
Practical application: Consume a variety of minimally processed fruits and vegetables, grains, pulses, lean proteins, and healthy fats. It’s not that complicated.
Consider basic supplementation only for nutrients difficult to get through food (vitamin D in low-sun climates, vitamin B12 for vegans) or if blood work/symptomology reveals deficiencies. Avoid expensive multivitamins or exotic supplements promising muscle-building benefits — there is surprisingly little evidence that any “megadose” micronutrients promote muscle growth.
Conclusion
Building muscle doesn’t need complicated strategies, expensive supplements, or novel and revolutionary techniques. It requires consistent application of a few fundamental principles backed by decades of scientific research. It is best to master these basics before seeking advanced methods or shortcuts.
This checklist is designed to cover the basics for each of the key aspects of muscle growth (i.e., training, nutrition and recovery) — it is a starting point or checkpoint, not the final destination. By systematically implementing and monitoring these elements, you create a positive environment for muscle growth.
There is no natural miracle potion for muscle growth. Effective and efficient growth using these methods comes from consistency over time. The checklist isn’t an exact prescription; individual refinements and gradual improvements can be made in each area with trial-and-error and a bit of common sense.
Source: Alphabet Guides 2025. Muscle Growth A to Z Guide. Alphabet Guides.
If you would like a copy of the checklist to print or keep on your device, download it here for free.
If you’d like to know more, head to Alphabet Guides for more free resources and the full Muscle Growth A to Z Guide.
N.b. This article is for informational purposes only and is not medical advice. Please consult a qualified healthcare provider before making health decisions.