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Train progressively
Give your muscles a reason to grow by gradually increasing weight, reps, control or total training volume over time.
Build Muscle
Fuel your body to train harder, recover better, and grow stronger.
How to support muscle growth
Focus on habits that help you train hard, fuel progress and recover well enough to keep building.
Start with the essentials
Build a routine around protein, calories, creatine and recovery support.
1. Choose your protein
Choose the protein format that best fits your muscle-building goal.
High-calorie muscle support
Serious Mass Weight Gainer
Best for: Size and calorie goals
For when eating enough is the challenge. Supports a higher-calorie muscle-building plan.
- Up to 1,269 kcal per shake with 50g of whey protein & 3g of creatine
- 251-257g of carbohydrates & 25 vitamins and minerals
- Useful between meals or post-workout
Everyday protein support
Gold Standard 100% Whey Protein Powder
Best for: Leaner muscle-building plans
A versatile protein powder to help support muscle growth and maintenance as part of your daily routine.
- 24g protein per serving
- Less than 120 calories & low in sugar and fat
- Easy daily protein top-up with 5.5g naturally occurring BCAAs
2. Add creatine
For repeated bursts of short-term, high-intensity exercise.
Training performance support
Micronised Creatine Powder
Best for: High-intensity training
Creatine supports performance in successive bursts of short-term, high-intensity exercise.
- 3.4g creatine monohydrate per serving
- Easy to mix with no gritty taste
Useful additions
Before training
Gold Standard Pre-Workout
Support energy and focus before heavy or high-volume sessions.
Shop Pre-Workout →
Alternative protein
Clear Protein
A lighter, refreshing protein option when you do not want a creamy shake.
Shop Clear Protein →
On-the-go protein
High Protein Shake
Ready-to-drink protein support for busy days, travel or post-gym routines.
Shop Shakes →Built for the way you train
From heavy lifts to higher-volume sessions, this routine supports training styles built around muscle growth, strength and progression.
Progressive overload
Strength training
For heavy lifts, structured resistance sessions and building strength over time.
Hypertrophy training
Bodybuilding
For higher-volume sessions focused on muscle size, shape and controlled reps.
Explosive strength
Power training
For compound lifts, short bursts and training built around maximum output.
Full-body performance
Functional strength
For loaded carries, compound movements and strength that supports everyday performance.
Muscle-Building Favourites
How much protein do I need to build muscle effectively?
Find out in under 60 seconds with our protein calculator.
GET YOUR DAILY PROTEIN INTAKEExplore Other Goals
Find the products and support that match the way you train.
Fuel Your Knowledge
Footnotes
¹Caffeine contributes to increased alterness and improved concentration.
²Contribute to normal energy yielding metabolism.
³Creatine increases physical performance in successive bursts of short-term, high intensity exercise.
