Muscle build habit checker

Posted 21 May 2022

Building muscle does not need to be confusing or complicated. It simply takes dedication, and it requires us to consistently prioritise some really basic habits and principles. 

It’s important to check back against these habits regularly to remind ourselves not to overthink or overcomplicate things and hold ourselves to a level of accountability.

Are you prioritising the following habits?

Training intensity

If you’re not giving your training sessions the focus they need, chances are you’re not going to hit the intensity levels needed to change your body. This certainly does not mean thinking about training all day, but it does mean that you give yourself the best chance to train properly. Are you hydrated, are you rested, are you fuelled?

Food quantity

Over eating sounds great on paper, but in reality, it really is not. Consistently establishing a calorie surplus takes a lot of dedication, forward planning and organisation. It’s not uncommon to find yourself constantly thinking about food and where the next meal is coming from – That alone can be mentally draining. 

Is your protein on point?

At a high level we know that gaining muscle is predominantly driven by 3 things:

  • Your training
  • Total energy
  • Protein intake


A common mistake that people make when trying to build muscle is that they are too keen. They want to train all the time, feel the burn and constantly have DOMS. Rest days are non-negotiable as is quality sleep if you want to get great results.


Most of us are not professional athletes, meaning we need to prioritise other areas like work and family. To get results, it’s no different to business, our model or framework needs to be sustainable and allow for consistent replication. This is why keeping it simple is key!


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