Timon Dhaeze coaching a training session in the gym

Build muscle without guesswork

Muscle comes from training smarter, eating enough and staying consistent long enough. That is how Steffen built twelve kilos of muscle.

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Ghent, Belgium · online

How much protein do you need to build muscle?

About 1.6 grams per kilo of body weight per day. A meta-analysis of 49 studies with 1,863 participants shows that extra protein during strength training adds on average 0.3 kilos of lean mass, and that above 1.62 grams per kilo there is no further gain. More protein than that does nothing extra for your muscles. More training and more sleep do.

Source: Morton et al., British Journal of Sports Medicine, 2018

Sound familiar?

You have trained for months and nothing changes

Without progressive overload your body does what it always did: build nothing. Muscle only grows when you give it a reason to.

You eat 'a lot' but do not gain

Hard gainers almost always overestimate how much they eat. Measuring solves in one week what guessing did not solve in a year.

A new program every month

Program-hopping is the fastest way to get nowhere. Muscle grows on consistency.

What you have afterwardsAfter six months

Measurably more strength on your main lifts, built week after week
Visibly more muscle, with girths that confirm it
Technique that holds up, checked on video
Insight into how much to eat to grow without adding fat

How we tackle it

Muscle growth demands three things at once: a training plan with progressive overload and correct technique (strength training), an eatable calorie surplus with enough protein (nutrition), and the recovery in which growth actually happens (sleep).

You get a program for your level and equipment, video feedback on your execution and a nutrition plan that does not intimidate you. Every week we measure strength and circumference, so you see your progress.

Coaching

Want personal guidance from the start? See how High Performance 1:1 Health Coaching works.

They did it before you

Before After Drag

+12 kg

S. · of muscle mass

Same trousers, same pose, different body. The hard gainer who thought he couldn't build muscle built 12 kilos of it, and he keeps building on his own.

Before After Drag

−15 kg

A., 34, business owner

He got his energy and confidence back. Strength training and understanding his nutrition did the heavy lifting.

★★★★★

“Timon is a dedicated and professional personal coach who makes sure you make significant progress and yet lets you feel at ease within your own limits. He knows how to push your boundaries but does it in a gentle and smart manner. Besides fitness coaching Timon also provides sound advice for other health-related aspects, be it for food, sleep, etc. A truly unique combination!”

Farid Rahmi

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Frequently asked questions

How fast can I build muscle?

As a beginner, half a kilo to a kilo of muscle per month is realistic; after that it slows down. Steffen gained twelve, and that took months of consistency.

Do I need supplements?

Very little is necessary: eating, training and sleeping do 95% of the work. What makes sense for your situation we discuss honestly, without a sales pitch. I sell nothing myself.

Can I build muscle and lose fat at the same time?

As a beginner or restarter, certainly, especially with enough protein and good training. Advanced lifters are better off choosing one focus per period. We determine what fits you in the discovery call.

The perfect moment does not exist.

Start with the free health check. In about three minutes you know where your Biggest Win is, with three steps you can start on this week.

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