Your Questions Answered
How much muscle can I expect to build?
This would depend on your existing body composition, time frame, body type, training experience, your commitment levels and how consistent you are. Some people will tell you that the rate of building muscle will slow down the more advanced you become as a trainee because you are getting closer to your genetic potential of muscle mass.
However this isn't quite accurate and a better way to conceptualise how much progress you can make is to ask yourself "how many of the right things have I been doing?" If you've only been ticking 10 out of 100 possible boxes then even if you've been training for decades there's still a lot of gas left in the tank to make some substantial improvements!
Can I gain muscle and lose fat at the same time?
Almost all of our clients do exactly this.
However, the more advanced a trainee becomes and the more of the correct boxes he ticks, then the harder it becomes to build muscle and lose fat simultaneously and over time it is better to start focusing on one goal or the other for specific blocks of time.
How many times a week should I train?
Quality always trumps quantity and our motto is Maximum Results, Minimum Time. Ultimately, you stimulate your muscles in the gym and grow your muscles outside the gym through effective nutrition and rest.
A good suggestion for building muscle is training between 3 and 4 times per week to fit around your busy schedule. We would say that 4 times a week is the optimal frequency for most men, but the vast majority of our clients, and the results that you see on this page, usually train with us for absolute maximum of 3 times a week.
What is the best muscle building programme?
There is no one size fits all magic muscle building programme. You'll find no cookie cutter programmes here.
At UP we take hundreds of variables into account when designing a unique programme for you. We are experts at body transformations, a hard won accolade that has our detractors crying "Photoshop" or "steroids", both of which we take as huge compliments. We put up photographs of real world clients, which in UP terms means busy professionals and executives, even the most cynical person has to accept that we could never get away with either Photoshop or steroids with such an array of people on display!
The best muscle building programme is the one you can do consistently, the one that fits your goals and time commitments. Like fine craftsmen we are always on hand to adjust your regimen in major or minor ways as our experts notice constant corrections and improvements that can be made during your daily progress towards your 12 week goal.
How many meals do I have to eat?
Total daily and weekly calories will always be a far more important factor for your quest to build muscle than how many meals a day you eat.
However, with the goal of muscle building in mind eating less than 3 times a day could potentially negatively affect muscle protein synthesis thus in turn hampering your ability to build muscle optimally. Eating 3 meals or less with big time gaps between them may also result in low blood sugar causing you to crave more unhealthy foods
Conversely, eating 6 or 7 times a day can result in low productivity due to clock watching.
A rough guide to how many meals you should eat for muscle building would be between 4 and 5 but every client is different and each stage of a dramatic transformation has different nutrition needs which our experts will calculate to fit around your lifestyle.
It is worth noting that a "meal" doesn't mean a 3 course dinner. It refers to a "feeding" and can be as simple as an apple and a handful of nuts. At UP we are very experienced in helping clients to construct meal plans and dietary strategies that fit around their extremely hectic lifestyles.
Do I have to eat the same boring food all the time?
No, you don't. You can have interesting quick to make food limited only by your cooking skills and imagination, within certain boundaries.
We also provide a range of weekly meal plans to fit your goals, be they more muscle building than fat loss, or vice versa, right through to vegetarian muscle building plans.