Dumbbell press performed during a hypertrophy training block

16 weeks minimum

Muscle Building

Training with measurable progression, rather than consistent effort in no particular direction.

Increase muscle mass through structured progressive training and adequate nutrition.

Approach

Training for a year without visible change is usually a programming problem rather than a discipline problem, and it is frequently accompanied by insufficient food intake.

Muscle develops in response to a gradual increase in training demand over time, supported by adequate energy and protein. Both requirements are commonly overlooked. Programs are changed too often for progression to be measurable, and intake is frequently set at a level more appropriate for fat loss.

This program is structured around measurable progression. Loads and repetitions are tracked from session to session, nutrition is set to support muscle gain without excessive body fat accumulation, and the program runs long enough for the changes to become apparent.

This program is less suitable if

This program is not appropriate if you are unwilling to increase your food intake. Muscle cannot be developed in a sustained energy deficit.

Apply

Start with Muscle Building

The form takes approximately two minutes. Every application is read personally and answered within 24 hours, including in cases where I believe a different program would suit you better.

Full name*

Email*

Phone

Optional. Provide it only if you would prefer a call.

Primary goal*

Training days available*

Answer realistically. A program built for three achievable days works better than one built for six that do not happen.

What has prevented progress until now?*

This is the most useful question on the form. Two or three sentences is sufficient.

Preferred start date*

I consent to Jakob contacting me about coaching. I understand this is an enquiry rather than a purchase, and that I may ask to be removed at any time.*

This takes approximately two minutes. Every application receives a response within 24 hours.

Other programs

Free resource

A practical guide to fat loss on a limited schedule

A concise guide covering the factors that make the greatest difference when training time is limited. You will also receive a short weekly email on training and nutrition. You can unsubscribe at any time.

Muscle Building

This program is less suitable if

Start with Muscle Building

Other programs

Fat Loss

Body Recomposition

Twelve Week Transformation

A practical guide to fat loss on a limited schedule