NOT-SO-SECRET Formula: Athlete Muscle Building*


Usually when parents bring their child to PFP to begin training, this is the starting line. These are goals that all athletes want BUT are achieved during different time frames.

There are many variables to take into account in order for a young athlete to begin seeing muscle growth and ultimately, achieving the end goals they have in mind.

Before diving into this must see formula to make it happen, I must preface that you should never want your athlete to “get bigger muscles” at the expense of speed and power.

Our philosophies are geared toward athletic enhancement and not body building philosophies (a sport in its own right but doesn’t necessarily transfer to the field).

We often use the saying, control the controllable… and today this simple approach has been clouted with social media and seeing genetic lottery winners dunking basketballs at age 12 while weighing 220 of lean muscle (thanks Zion Williamson ) and we begin to think this is the norm or achievable by everyone!

We must first understand that we are all born with physiological gifts and limitations.

On that, we cannot control when these young athletes will go through puberty… this is a HUGE factor for athletes trying to build lean muscle mass. Some young men hit it early, and some later. I sympathize with a lot of the athletes struggling with this because I was the undersized kid doing “everything” I could to build muscle and never was successful. I stayed patient and continued working toward goals and for me my major “burst” of growth was at the end of my senior year to freshmen year of college.

The not so secret formula to muscle growth….

TH x HCS x MS + R + T= Muscle Growth

TH: Training Hard, which your athlete gets at PFP, but they must continue to be inspired and motivated to become a harder worker, we all need that ;)

HCS: Healthy Caloric Surplus, if you want your athlete to put on muscle, they must be putting in more calories than they are burning (most athletes are missing this one)

MS: Managing Stress, athletes must adequately handle stress for a wide array of reasons-- stress influences poor food cravings, jacks up the metabolism, affect recovery time and injury risk, and finally can affect muscle growth since cortisol is catabolic.

R: Recovery, most athletes are under sleeping and not recovering enough which could lead to never fully recovering after training… or could lead to injuries halting training altogether

T: Timing, puberty is a big influencer here. Most men can remember when they hit that growth spurt. Until this time hits, control the other 4 variables to maximize the benefit when this timing hits! Encourage the athlete to stay consistent

I love this process because it parallels to life… it teaches student athletes delayed gratification and stick-to-it-ive-ness, the constant pursuit to get better. This process was pivotal in me becoming the man I am today and helped ingrain a love of the process. I like the say Honor the Hustle…. And this is an area it certainly holds true!

We need this lesson now more than ever as we are a society that shows by our actions we are just as infatuated with the quick fix and the next shiny thing as ever before… the recipe is simple, but simple is not always easy!

Dedicated to your athlete's success,

Coach Travis Bewley

Featured Posts
Recent Posts
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square



1664 Bowmans Farm Road

Suite 104

Frederick, Maryland 21701

We are conveniently 

located on the same road as the MVA of Frederick, MD, just 2 miles from Downtown Frederick!

Monday: 6 am - 8:30 pm
Tuesday: 6
 am - 8:30 pm
Wednesday: 6 am - 8:30 pm
Thursday: 6
 am - 8:30 pm
Friday: 6
 am - 6:30 pm
Saturday: 7 am - 1 pm

Phone: (240) 341-2921

  • YouTube Social  Icon
  • Facebook Social Icon
  • Instagram Social Icon

 © 2020 by Player's Fitness and Performance