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How to build muscle when you work long hours


For those who work long hours, finding the time and energy to hit the gym and build muscle can be a challenge. However, with a little bit of planning and dedication, it is possible to make progress and achieve your muscle-building goals even with a busy schedule. Here are some tips for building muscle when you work long hours:


  1. Plan ahead: Make the most of your limited time by planning out your workouts in advance. Choose exercises that are efficient and effective at targeting multiple muscle groups, and consider breaking up your workouts into shorter, more frequent sessions if that works better for your schedule.

  2. Prioritize protein: Protein is essential for muscle repair and growth, so make sure to get enough in your diet. Consider packing high-protein snacks, such as nuts or protein bars, to eat during your breaks at work. You can also try incorporating protein-rich foods, such as chicken, fish, eggs, and dairy products, into your meals to help support muscle growth.

  3. Don't neglect sleep: It's important to get enough sleep to allow your muscles to repair and grow, so make sure to prioritize rest and recovery. Try to get at least 7-8 hours of sleep each night and avoid working out too close to bedtime, as this can disrupt your sleep.

  4. Take advantage of your breaks: If you have a longer break during the day, consider using this time to fit in a quick workout. Even just a few minutes of exercise can help stimulate muscle growth, so try to make the most of your limited time.

  5. Use your environment: If you don't have access to a gym, there are still plenty of ways to build muscle using your own body weight and the equipment you have available. Try incorporating exercises such as push-ups, squats, lunges, and plank variations into your routine to challenge your muscles.


Building muscle when you work long hours takes dedication and commitment, but it is possible with a little bit of planning and effort. Remember to listen to your body and consult with a professional before starting any new exercise program.


If you can get to the gym try incorporating this full-body workout into your routine a few times per week:


  1. Bench press: 3 sets of 8-12 reps

  2. Deadlifts: 3 sets of 8-12 reps

  3. Pull-ups: 3 sets of 8-12 reps

  4. Shoulder press: 3 sets of 8-12 reps

  5. Squats: 3 sets of 8-12 reps

  6. Leg press: 3 sets of 8-12 reps

  7. Bicep curls: 3 sets of 8-12 reps

  8. Tricep extensions: 3 sets of 8-12 reps


Perform each exercise with good form and a challenging amount of weight or resistance. Make sure to warm up before your workout and cool down afterwards to prevent injury. As you become stronger and more comfortable with your workouts, gradually increase the weight or resistance to continue stimulating muscle growth.


If you don't have access to the gym, try this 3 times per week!


  1. Push-ups: 3 sets of 8-12 reps

  2. Squats: 3 sets of 8-12 reps

  3. Lunges: 3 sets of 8-12 reps (per leg)

  4. Plank: 3 sets of 30-60 seconds

  5. Tricep dips: 3 sets of 8-12 reps

  6. Burpees: 3 sets of 8-12 reps

We have amazing muscle building programmes in our Online members section which will soon be available for download in our shop as well as real time fitness classes you can stream right away! Remember, a high protein diet is really important to prevent muscle breakdown and to help you recover as quickly as possible. Download our amazing High Protein recipe pack by heading over to our shop today!

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