I needed to get my weight up to 55kgs to be able to make the cut for the rowing team – and that’s when I first stepped into the gym and started this lifelong journey.
Since then, I’ve spent a few years doing competitive bodybuilding, and several more working on understanding the art and science of how muscle building works. This was a game changer for me.
Instead of following random programs from the latest fitness mag or online forum, I started to understand the PRINCIPLES that a sound program should be built upon for muscle building.
This helped me work out what programs were most effective or a complete waste of time for muscle building goals and most importantly – Why.
Just about all of the programs on the Ganbaru Program Library are well suited for Muscle Building. You can choose any program you like and run all 3 phases back to back and get great results – You really can’t go wrong. .
But, if I had to choose just a couple of Programs, they would be Powerbuild, Half Body & Women’s Prime (Don’t let the name fool you, it’s incredible for Men as well).
These all feature a high frequency for each body part along with a very wide variety of rep ranges and intensities to train your body from.
The other programs in the Library will still be fantastic for muscle building, but they don’t have the same broad spectrum of qualities that these 3 programs do, and are typically better suited for when you need to specialise a little more and focus on one specific quality for an extended period of time (e.g. Developing strength or specialising more on one body part/rep range).
You can run Powerbuild, Half Body & Women’s Prime exactly as is – That is after all, how they were designed by me to be performed – But, if you wanted to combine all 3 to get a taste of the different programs, here’s how I’d structure it.
Then, I’d either pick one of the programs and finish it off in it’s entirety (eg Phase 2 and 3) OR, I’d go repeat the sequence of WP/HB/PB, but do Phase 2, then Phase 3.
The next hierarchy of programs I would select from for muscle building would be Full Body, Strength, Upper/Lower & Push Pull Legs.
And amongst all of that, a well rounded system would also have you spending a dedicated period of time focusing on other goals like building Maximal Strength, Muscular Endurance and Conditioning and lower intensity, maintenance/preparatory style training to ensure your body is moving well at all times.
Muscle building will be well suited to a nutrition plan that has you eating at your maintenance intake or slightly above in a surplus.
Depending on your body fat levels, sleep and goals, you CAN get away with being in a deficit as well and run these programs as you embark on a fat loss phase – but keep a close eye on your recovery and performance.
Once you see that starting to trend downwards it may be a good idea to bring your intake up again for a short period of time, whether it’s as a diet break, refeed or a small increase across the board to keep you performing well.
My GanbaruMethod app will calculate the exact calories and macros you need for you goal and you can track meals in the app to stay on track with your goal.
Each week check-in and receive instant updates to ensure you hit your goal!
Start by telling us about your lifestyle, goal & nutrition preferences to receive your ideal nutrition & workout plan.
Track your workouts & performance directly in the app, record what you eat & log a few key metrics like bodyweight for weekly updates to your plan.
Use the Learn Portal to learn more about Nutrition, Training, Injuries, Biomechanics, Programming & all of Ganbaru’s unique features.
Need further guidance? Use the Members-Only community to ask Eugene for exercise critique, program suggestions & help with your nutrition.
I’m sleeping again and I feel much stronger than before (which was my goal), and more confident in my own skin again. Thank you !!
Besides the physical result which I’m happy about I’m more proud of the lifestyle I now lead
I kicked all the goals I set for myself! I have never felt so comfortable in the gym.
For the first time in all my fitness life, I truly have a healthy relationship with food!
I am actively gaining strength
which brings with it confidence!
I didn’t lose a crazy amount of
weight, but my body composition seems a lot better!
This helped me in more ways than I can count!
I am mentally stronger through conquering the demons that have held me back for so long
Ganbaru has completely changed my relationship with food!
I started neuro strong, which I’m really liking! I’m finally getting confidence back.
Not only did my mental health improve, but so did my strength & daily habits.
Ganbaru has helped me eat more than a typical weight loss program whilst falling in love with the process.
Diet plan based on your goals with full nutrition & meal tracker in the app to stay on target.
Workout plan based on your goals & access to over 20 additional programs.
Check-in as often as you like on the app to receive instant updates to your nutrition plan.
Workout logging & tracking; Track every workout and see your progress over time!
Daily habits & accountability tracking. Set goals for and crush them each week!
Hours of educational videos & series, from beginner to expert covering a variety of topics.
Access to the private FB community where thoasands of members are crushing it!
Lock your price in for life and get instant access to everything Ganbaru has to offer!