Training
Training: getting stronger, one session at a time
Training on Navilo covers building muscle and strength: progressive overload, how often to train, protein and calorie needs, and tracking your lifts.
You do not need a perfect program to get stronger. You need one you show up for, with a bit more weight or a few more reps than last time.
These articles go through how muscle is actually built, what to eat around it, and how to log your sessions so you can see progress that is easy to miss in the mirror.
Written by Pierre Klasson · Updated
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All training articles
Training
Gym Warm Up Exercises: Warm Ups for a Workout
A simple gym warm-up you can actually stick to: a full-body routine, upper and lower body versions, and the best warm-up exercises for each.
Training
How to Gain Muscle: The Complete Guide to Building Muscle
How muscle actually grows, and the training, food and sleep habits that make it happen, explained without the gym-bro myths.
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Common questions
How often should I train to build muscle?
Training each muscle about twice a week works well for most people. Three full-body sessions a week is a simple way to get there.
Read more: How to Gain Muscle: The Complete Guide to Building MuscleHow much protein do I need to gain muscle?
Somewhere around 1.6 g per kilo of body weight a day covers most people. Going much higher rarely adds anything.
Read more: How to Gain Muscle: The Complete Guide to Building MuscleHow long before I see results?
Strength usually goes up within a few weeks. Visible muscle takes longer, often a couple of months of steady training and eating enough.
Read more: How to Gain Muscle: The Complete Guide to Building Muscle