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  • Darren Baker

The Simple Forgotten Rule For Building Muscle

There is a great desire to build a strong muscular and great looking physique and this desire has been around for a very long time. The first large scale bodybuilding competition was at The Royal Albert Hall, London in 1901. It was named the “Great Competition”

But building muscle is even more popular now, as there are numerous other benefits to be gained rather than simply looking like a freaky monster with veins busting out everywhere!  The most well known benefits are to look aesthetically pleasing and have strength and power, but there are many other benefits such as an increase in confidence and self-esteem, stress release and improvements with anxiety and depression. And let’s not forget longevity, yes picking up heavy shit will make you live longer.

So how do we build muscle?

Well there is a lot of information out there on how to do this, in fact too much. So is it high reps or low reps?  Which program should you follow?  Should you “confuse the muscles”? (even though last time I checked they didn’t have a brain).  Should you make a plan and stick to it, or follow a Daily Undulating Plan? I could go on but as I stated there are too many methods out there.

As it has become so confusing I have seen many people fail to achieve their goals, and I have guided many people through this. If your training is going well and you are getting stronger and building muscle then great job, keep doing what you are doing, but if you are not getting closer to your goals then read on.

So what do I believe is the forgotten rule for building muscle?

Well the first thing you have to do is take a deep breath and clear your mind. Forget all the plans, formulas and stupid exercises you have seen on Youtube and Instagram.

This rule is so simple that it sounds to easy, and that rule is:-


The most important part of building muscle without question is consistency.

It does not matter what program you are on or what training protocols you use, if you are not consistent you will fail.

Choose a program, any program, and stick to it – be consistent.

I see too many people changing up their training too often, always looking for the next best technique. Stop looking for the next best technique and use the ones that have been studied, tried and tested – these are the compound exercises and should be at the core of any great program.

The compound multi-joint exercises such as Deadlifts, Squats, Shoulder Presses, Bench Press, Pull Ups and Dips should be the foundation of your program.

Don’t waste your precious time on silly exercises that you have seen on Instagram or found on Youtube.

Combine these compound exercises with a good training system and you are well on your way!

My training system can be found by searching “The Pump” within blogs.

And if you require a bespoke program please check out my Online Training at

Building muscle is not as complicated as you may think, and as many proclaim it to be. It takes practice, progression and consistency. So choose a program, make sure it is progressive in nature and stay consistent. You cannot build muscle if you fail to turn up.

Darren Baker, dbPT

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