For Men to build a strong, muscular physique it doesn’t have to be overly complicated, but it does require dedication, consistency, and the right strategies. In 2025, achieving a "jacked" look is more accessible than ever with the latest fitness knowledge and science-backed techniques. Below are the eight essential steps every man should follow to build muscle, maximise gains, and optimise performance.
1. Lift in the 6–10 rep range
When it comes to building muscle, the 6–10 rep range is your sweet spot. This range provides the ideal balance of tension and volume to stimulate hypertrophy (muscle growth). Focus on compound movements like squats, bench presses, deadlifts, and pull-ups to recruit multiple muscle groups and maximize efficiency. Challenge yourself with a weight that makes those last few reps tough but achievable. Consistency in this rep range helps to create the progressive overload necessary for muscle growth.
2. Increase weight or reps each week
Progressive overload is the foundation of building a bigger, stronger body. This means you should aim to lift slightly heavier weights or perform more reps every week. Keep track of your progress and push your limits consistently. Whether it’s adding an extra 2.5kg to your lifts or squeezing out one more rep, incremental improvements lead to substantial results over time. Remember: small changes compound into big gains.
3. Commit to 4 Weightlifting sessions per week
To see serious results, aim for four weightlifting sessions per week. This allows enough volume to target all major muscle groups without overtraining. A good split could include upper body, lower body, push/pull, or full-body sessions. These regular workouts ensure your muscles are consistently being challenged while allowing sufficient recovery time.
4. 3 Exercises per body part
Variety is key to hitting your muscles from different angles and ensuring balanced development. Choose three exercises for each muscle group in your routine. For example, when training your chest, include exercises like bench presses, incline dumbbell presses, and cable flys. Mixing compound and isolation exercises keeps your workouts efficient and effective while addressing all areas of the targeted muscle group.
5. Eat 1 gram of protein per kg of ideal bodyweight
Protein is essential for muscle repair and growth. Aim for 1 gram of protein per kilogram of your ideal body weight daily. Include lean sources like chicken, fish, eggs, Greek yogurt, and legumes, as well as protein supplements like whey or plant-based powders to help you hit your target. Spread your protein intake evenly throughout the day to optimize absorption and recovery.
6. Sleep 7+ hours per night
Muscle isn’t built in the gym; it’s built during recovery. Prioritise 7–9 hours of quality sleep each night to allow your muscles to repair, your hormones to balance, and your body to recover. Poor sleep can negatively impact hormones, muscle growth, fat loss, and overall performance. Create a sleep routine by going to bed and waking up at the same time each day, and minimise screen time before bed.
7. Salt & electrolytes
Proper hydration and electrolyte balance are critical for muscle performance, especially if you’re training hard. Sodium, potassium, and magnesium help maintain muscle contractions, prevent cramping, and enhance overall strength. Incorporate natural sources of electrolytes like Himalayan salt, bananas, and leafy greens into your meals, or consider an electrolyte supplement during intense workouts.
8. Supplement with creatine, collagen, protein powder, and a testosterone Booster
Supplements can help you optimise your performance and recovery. Creatine is a proven powerhouse for increasing strength and muscle mass. Collagen supports joint health, keeping you lifting pain-free. Protein powder helps you hit your daily protein goals with ease. A high-quality testosterone booster, such as evéo APEX Perform, can naturally support hormone health to enhance muscle growth, energy, and recovery. Combined, these supplements can elevate your results and keep you on track.
All You Have to Do is Execute with Consistency
The key to getting a jacked physique in 2025 lies in your ability to stay consistent. Results don’t happen overnight, but with the right training, nutrition, recovery, and supplementation strategies, you’ll steadily see progress.
Commit to these steps, track your progress, and stay focused on your goals - it’s time to achieve your best physique yet!