DOLCE LIFESTYLE: Quick Tips on How to Build Muscle

Quick Tips on How to Build Muscle

by Samantha Coogan, MS, RDN, LD

Building muscle is no easy feat. There are many factors that play a role, including patience. It takes time to build lean, functional muscle. It could take up to a year to put on ten to twenty pounds of lean muscle. But if you’re willing to commit to a proper, consistent training regimen, sleep schedule and diet, then you should get the results you’ve been looking for.


• Train a minimum of 3 times per week
• Be sure to include deadlift, squats (front and back), bench press (dumbbell and barbell) and military press
• Always use proper form (drop the weight down once form deteriorates)
• Be sure to BREATHE on every rep
• Make sure to incorporate eccentric movements
• Change up your muscle groups daily
• Don’t overdo the cardio. Some is necessary, but don’t go catabolic, that’s the exact opposite of what we want.
• Push yourself to the limit you know YOU can handle. It’s YOU vs. YOU


• Eat more and eat often. No more of the traditional 3 meals per day. Strive for 4 to 6.
• Protein: 1.5 to 2 grams per pound of bodyweight per day
• Carbs: 3 grams per pound of bodyweight per day
• Best Foods: eggs, fish, chicken, turkey, nuts, cottage cheese, Greek yogurt
• You must meal prep. It’s the best way to stay on track and you won’t be tempted when you’ve already put in the work to prepare it all.
• Incorporate The Dolce Whey in order to meet your protein needs for the day (you can only eat so much chicken). 50 grams a day from whey protein is just fine.


• You must strive for a minimum of 7 hours of uninterrupted sleep per day (8 or 9 hours would be even better.)

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