I’ve heard protein helps grow muscles?”
That’s true - proteins provide the building blocks that your body requires to create and maintain muscles. However exercise, specifically resistance exercise, is needed to provide the stimulus for muscles to develop. The body also requires carbohydrate, fats, vitamins and minerals to ensure it is functioning properly and to enable muscle growth.

How should I be training to build muscle?
In order to build muscle you must provide a high amount of stimulus to all the major muscle groups in a workout. Aim to split your resistance workouts into at least three sessions covering all the major muscle groups. Repetitions per set should be between 6-10 repetitions in order to achieve the stimulus required to generate muscle growth. Don’t ignore the cardio! Maintain at least 3 sessions of 20 minutes per week to help keep your heart healthy. Mix in some high intensity interval effort work to challenge your body that bit further, circuit training is great for this but always do your resistance exercise first.

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