One of our members recently asked a really common question:
“I’m trying to bulk up and build more muscle, especially on my arms. I train hard, but with work and a busy lifestyle, I’m not sure if I’m eating enough. Here’s a typical day for me: 4 eggs with avocado, cheese and ham on a bagel, a couple of shakes with milk, fruit, oats and peanut butter, and usually chicken with rice or pasta in the evening. Is this enough for growth?”
It’s a great question, and one we hear often. Here’s how we helped break it down, along with what the research says.
Training: It’s Not Just About Doing More
Muscle growth comes from training close to failure, applying progressive overload, and hitting enough weekly volume on the muscles you want to develop.
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Volume: Meta-analyses show a clear dose-response, more weekly sets (up to ~10+ per muscle group) generally equals greater hypertrophy, as long as effort is there (Schoenfeld et al., 2017).
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Failure vs. close to failure: Research shows you don’t need to fail every set; training near your limit is enough for similar gains (Grgic et al., 2022).
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Progressive overload: The ACSM position stand underlines that progressive models (increasing weight/reps/sets over time) are essential to keep adaptations happening (Kraemer et al., 2009).
In practice: For arms, that means combining your big lifts (presses, rows, pull-ups) with smart accessory work. The goal isn’t endless curls, but structured overload in the right places.
Nutrition: Calories + Protein = Growth
To build muscle, you need two things:
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A calorie surplus - eating more than you burn.
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Adequate protein - around 1.6–2.2 g per kg of bodyweight per day (Morton et al., 2018; Schoenfeld & Aragon, 2018).
Distributing protein across meals (≈0.4 g/kg/meal) supports muscle-protein synthesis throughout the day.
We also talk more about this in our article How Much Protein Do You Really Need?
Member’s Example Day of Eating
Here’s what the member shared as a typical day:
| Meal / Snack | Example Food | Positives for Muscle Growth |
|---|---|---|
| Breakfast | 4 scrambled eggs with avocado, cheese & ham on a bagel | High protein (eggs, ham, cheese), carbs & fats for training energy; nutrient-dense start |
| Shakes (x2) | Whole milk, banana, blueberries, Greek yoghurt, oats & peanut butter | Calorie-dense, easy to drink at work; protein from milk/yoghurt; carbs + healthy fats help hit surplus |
| Main Meal | Pesto chicken with rice, chickpeas & peppers (or pasta with chickpeas) | Protein + complex carbs + fibre + micronutrients; batch-friendly |
| (Optional Snacks) | Nuts, protein bars, wraps | Portable, calorie-dense; simple way to top up surplus |
What we liked about this day:
✅ Multiple protein sources across the day (eggs, ham, dairy, chicken, chickpeas).
✅ Good balance of carbs and fats to fuel training and recovery.
✅ Shakes make the surplus achievable during busy workdays.
✅ Meals are realistic and enjoyable, the foundation of consistency.
The next step: Make sure the numbers add up. A 2023 study showed both small (~5%) and large (~15%) surpluses produced similar muscle gains, but the bigger surplus just added more fat (Trommelen et al., 2023). A modest surplus works best.
Avoiding the “Opposites” Trap
We also talked about avoiding too much of the opposite while chasing a muscle-building goal.
Endless cardio sessions or chasing massive step counts can pull you back into a deficit and blunt strength/hypertrophy gains. Meta-analysis on concurrent training shows endurance volume/frequency can interfere, particularly with lower-body strength in men (Wilson et al., 2012).
That doesn’t mean cut cardio entirely. It’s important to maintain a healthy aerobic system, but cardio/steps should be in balance. If your main goal is to grow, keep conditioning moderate and let nutrition + strength training do the heavy lifting.
Check out our related article Does Cardio Affect Muscle Growth? What The Evidence and Experience Say
The Result
By reframing the problem, our member realised they weren’t far off. They just needed a modest calorie surplus, adequate protein intake, effort close to failure, and weekly volume in the right places.
With a few calorie-dense additions, a focus on progressive overload, and less pressure to “do it all at once,” they now feel confident they’re on track to build muscle.
Takeaway for You
If you’re training hard but not seeing muscle growth, ask yourself:
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Am I training close enough to failure with progressive overload?
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Am I consistently in a calorie surplus?
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Am I hitting ~1.6-2.2 g protein per kg/day across my meals?
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Am I keeping cardio/steps in balance with my muscle-building goal?
Get those right, and the results will follow.
Want the same clarity on your training and nutrition? Join us at The Lab Liverpool for expert coaching, tailored nutrition guidance, and a community that keeps you accountable.
References
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Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. J Sports Sci. 2017.
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Kraemer WJ, Ratamess NA. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009.
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Grgic J, et al. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. J Strength Cond Res. 2022.
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Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training–induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018.
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Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018.
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Trommelen J, et al. Effect of a large versus small energy surplus on body composition and strength in resistance-trained individuals. Eur J Sport Sci. 2023.
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Wilson JM, et al. Concurrent training: A meta-analysis examining interference of aerobic and resistance exercise. J Strength Cond Res. 2012.
