Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

How to become a muscle building pro

16 Sept 2026 · 1 min

Watch on YouTube

0:55

In this instructional YouTube monologue, the speaker presents a concise P‑R‑O framework for athletes who want to build muscle while maintaining athletic performance. P – Protein: Emphasizes protein as the essential building block for muscle growth and provides a concrete dosage rule—multiply body weight in pounds by 0.82 to obtain daily grams of protein. R – Right program: Stresses the need for a training regimen that blends speed, explosiveness, and vertical ability with hypertrophy work, warning that pure bodybuilding programs may not support athletic goals. O – Overall nutrition: Highlights that adequate total calories and a balanced intake of carbs, fats, and protein are required; without proper overall nutrition, neither athletic performance nor muscle growth can be sustained. The speaker’s tone is instructional and motivational, urging athletes to adopt all three components for optimal results.

Chapters

Athletes, here's how to become a muscle building pro. First up is P. You need to get protein in. If you're not eating protein, don't expect your muscles to do anything. Protein is literally the building blocks to your body being able to build muscle. Without it, it won't happen. To find the right amount of protein, take your body weight in pounds, multiply it by 0.82, and that'll give you the amount of grams of protein per day that you need to be eating. Second is R. You need to be on the right program, meaning you're an athlete. You need to be able to run fast, Jump high, be explosive. And if you wanna put on muscle, you're also gonna need some hypertrophy in there. If you just do a straight bodybuilding program, you might gain muscle, but it's not gonna help your athletic goals. You need to find the right program that's going to allow you to do both. Number 3 is O. You need to make sure you're focused on overall nutrition. Yes, protein is a massive part of the picture, but if you're not getting overall calories, if you're not getting overall nutrition, carbs, fats, protein, the right balance of things, don't expect your body to be athletic and don't expect your muscles to grow 'cause it just won't happen.