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Vienna-leading muscle building expertise

One of the biggest fitness myths is that one needs to go to a gym to improve physical strength but this is not true at all. Strength training at home has now changed the game completely. You can actually build muscles and improve your strength with the right kind of training at home. You can indulge in calisthenics, which involves next to no equipment, or go for a training plan that requires some equipment like kettlebells, dumbbells, resistance bands, medicine balls and so on. Strength training at home just requires you to have enough floor space for your body to move freely.

Why is building muscle so difficult?

Muscle building is straightforward in principle, but it is challenging in practice.
Everybody has the potential to build muscle, but we see so many people waste years in the gym and get nowhere.
After the first flush of ‘beginner gains’ when they first start out weight training, progress stalls, results stagnate, and frustration sets in. We see people making the same mistakes in 3 key areas.
Training – People do not train hard enough, smart enough or consistently enough to build muscle. Without a progressive program that manages training volume, frequency and intensity intelligently, you will not push your body enough to stimulate muscle growth.
Nutrition – People do not support their training with the right nutrition to build muscle. Without taking a measured approach that focuses on the correct energy balance, macronutrient ratios, nutrient timing and food quality, you will not create the optimal conditions needed to gain muscle.
Lifestyle – People do not optimise the lifestyle factors needed to build muscle. Neglecting recovery protocols, sleep quality and effective stress management, will comprise your performance and inhibit your muscle growth potential.

The facts about muscle building.

Muscle means more than looking good. Whether you are a man or a woman, building muscle and losing fat will help you transform your body shape.   

But the benefits of improving your body composition go way beyond pure aesthetics. Science shows us that growing lean muscle can help to improve every measure of health imaginable as you age.

Enjoy improved bone health and reduced risk of osteoporosis and falls.

Resistance training with weights has been shown in numerous studies to not only build muscle but also help protect bones and prevent osteoporosis-related fractures.
Pre- and post-menopausal women are particularly susceptible to decreased bone density and increased risk of fracture as the production of female sex hormone oestrogen drops. Weaker bones combined with less muscle mass can increase the risk of trips, falls and, ultimately, hospitalisations.

But training with weights has not only been shown to increase bone density, but it also helps slow down sarcopenia, preserving muscle mass, increasing strength and maintaining joint integrity which reduces the likelihood of trips and falls as we age.


Muscle Building FAQs

Why do I need to lose fat before I build muscle?


I have tried everything to build muscle, why will this work?


Do I need to gain fat to build muscle?


Do I need to do specific exercises to gain muscle?