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Online Coaching · 02

Build Muscle —
coached 1-on-1, online

Building muscle isn't about random workouts or living in the gym. It's about the right movements, the right progression, and doing it consistently over time. I'll handle the programming. You bring the effort.

Muscle is built on principles, not luck

Most people stall because they train hard but not smart — same weights for months, no real plan, no idea whether they're actually progressing. Muscle growth comes from progressive overload: gradually asking your body to do more over time, recovering well, and eating enough to support it. Get those right and results follow. Guess at them and you spin your wheels.

Your program, built and adjusted

I design a progressive strength program around your goals, your experience level, and whatever equipment you have — a full gym, a home rack, or a single pair of adjustable dumbbells. As you get stronger, your plan evolves so you keep making progress instead of plateauing. I review your form on video, answer your questions between sessions, and keep you accountable to the consistency that actually grows muscle.

What coaching includes

  • A custom progressive training plan
  • Form review on your key lifts
  • Guidance on the protein & recovery muscle requires
  • Regular check-ins to keep you progressing

Fully online and 1-on-1. See plans and pricing →

Who it's for

Beginners who want to start right, and experienced lifters who've plateaued and want a coach to break through it — whether you train at home or at a gym.

Field notes

Muscle-building field notes

How muscle actually gets built — progressive overload, dumbbell-only training, and the realistic minimum you need to lift.

Pillar guideJun 2026

Progressive Overload for Beginners: The One Rule That Builds Muscle

Progressive overload is the engine behind every good muscle-building program. Here's what it means, the many ways to "do more" over time, and how to apply it as a beginner without ego-lifting your way into an injury.

Start here — the one rule behind every good program

2 min readRead →
Jun 2026

Minimum Effective Dose: How Few Days a Week You Really Need to Lift

2 min readRead →
Jun 2026

How to Build Muscle at Home With Just Dumbbells

2 min readRead →
Questions, answered

Muscle-building coaching, answered

Can I really build muscle at home with just dumbbells?
Yes. Muscle responds to being challenged, not to fancy equipment. A pair of adjustable dumbbells covers every major movement pattern with enough load options to keep progressing for a long time — and I program your plan around whatever setup you have, from a single pair of dumbbells to a full gym.
How many days a week do I need to lift?
For most people, two to three well-structured, progressive sessions a week is enough to build real muscle — consistency matters far more than frequency. Your program is built around the days you actually have, not an idealized week, because three sessions you do every week beat five you abandon.
I train hard but I've stopped gaining. What's wrong?
Usually nothing is wrong with your effort — it's the plan. Training hard but not smart looks like the same weights for months, no log, and no idea whether you're actually progressing. Muscle growth comes from progressive overload: gradually asking your body to do more over time. That's exactly what your program manages for you, and your form review and check-ins confirm the progress is real.
What about eating for muscle?
Covered. Guidance on the protein and recovery muscle requires is part of your coaching — because growth comes from training, eating enough to support it, and recovering well. We keep it livable, not obsessive.

Let's build some muscle

Book a free, no-pressure consultation and we'll build your progressive plan.

Book your free consultation →