I Gained 3kg of Muscle in 6 Months (Here’s Exactly How)

Six months ago, I couldn’t do more than 5 wide-arm pull-ups.

Today, I can do 12 body weight and 8 —with 2.5 kg of added weight strapped to me.

Oh, and I’ve also gained 3 kg of lean muscle.

No complicated split routines. No gym 6 days a week.

Just two full-body sessions per week. That’s it.

Why Two Full-Body Sessions Work So Well

Here’s the deal:

If you’re only hitting each muscle group once per week, you’re leaving gains on the table.

Multiple studies show training a muscle twice a week leads to significantly more muscle growth—especially if you're not on performance enhancers (like me and probably you).

More frequency = more stimulus = more chances to grow.
And because I train full-body, every session covers all the bases.

No bro splits. No wasted time. Just results.

My Exact Training Breakdown

1. Warm-Up (5 mins)

Simple, functional, and effective:

Bodyweight squats
Walking lunges
Adductor stretch

This wakes up my joints, hips, and legs before the heavy stuff.

2. Pull-Up Progression

Pull-ups are my main upper-body “big lift.”

Why? Because they build:

Back and lat strength → helps you control the bike and stay stable when climbing or sprinting.
Core engagement → every rep forces you to brace, which carries over to better posture on long rides.
Grip strength → for bike handling, especially on long descents or gravel.

Progression-wise, I started with 5 bodyweight reps. Now I’m doing 12 with 2.5 kg extra—and still progressing.

And I keep it simple:

Set 1: Max reps
Set 2 & 3: Half of that
2 mins rest between each

This allows for volume without frying my nervous system. Which means I can still ride hard on the weekends.

3. Core Stability (6 mins)

This combo hits everything:

Planks: Teaches static core control (great for TT position and long climbs).
Dead bugs: Works the deep stabilisers that protect your lower back.
Hanging knee raises: Builds dynamic control through the hips—underrated for climbing power and sprinting.
Back raises → This one’s massively underrated. It strengthens your lower back, glutes, and hamstrings—muscles that keep your pelvis stable on the bike and prevent lower-back fatigue during long rides or climbs.

All done for 1 minute each x 2 rounds. No crunches. No fluff.

4. Leg Strength

These are gold for cyclists.

Walking lunges train single-leg strength and coordination—just like pedaling.
Step-ups build power and knee stability—especially helpful for anyone with niggles or imbalances.
Sled pushes (when I’ve got access) let me load heavy without putting stress on my joints. It’s pure power training.

These movements directly improve how you climb, accelerate, and handle fatigue late in a ride.

5. Upper Body Push

This might not seem “cyclist-specific,” but hear me out:

A strong chest and shoulder girdle helps with:

Posture and endurance on the bike
Upper-body control on gravel or out-of-saddle efforts
Avoiding overuse injuries from riding in one position for hours

So I’ll do:

Chest press: 2–3 sets of 6–8 reps
Shoulder press: Same, if I’ve got the energy

The Underrated Game-Changer: Protein

I used to think I was eating enough protein.
Turns out, I wasn’t even close.

To build muscle, I now aim for 1.5–2 grams of protein per kg of bodyweight daily.

For me, that means around 110–140 grams a day.

The easiest way I hit that?

I add protein powder to my porridge every morning.

That locks in 50 grams of protein before 8am.
Then I top up with snacks/meals during the day.

I’ve used Awesome Supplements since 2019.
The chocolate salted caramel vegan protein is my go-to.

Why I love it:

No chalky bits
Easy on my gut (vegan blends suit me better than whey)
Tastes like dessert
Mixes easily in oats or shakes

I only partnered with them after years of being a loyal customer.
Now you can get 10% off any product/ everytime you make a purchase when using my code: DAMERELL10

I’m not here to sell products—I’m just sharing what’s worked for me.

Discover more about Awesome Supplements here

The Real Secret: Consistency

Want to know the real reason I gained muscle?

I didn’t miss a session.
Not at Christmas.
Not on holiday.
Not when I was tired or busy.

2 sessions per week, every week, for 6 months.

If you can commit to that, you will see results.

Want to Build Muscle, Ride Stronger, and Stay Lean?

That’s exactly what we do inside the Cycle Lean Project.

It’s an 8-week group coaching program designed for cyclists who want to:

Drop fat without tanking their performance
Build muscle with minimal but smart strength training
Improve FTP, endurance, and climbing power
Eat better without giving up their favorite foods
Stay consistent even with a busy schedule

Sound familiar?

That’s because the exact structure I used to gain 3kg of muscle over the last 6 months—the strength, the fueling, the consistency—it’s all baked into this program.

No fluff. No random Zwift rides or “ride more to weigh less” nonsense.

Just a clear system that works.

What You Get:

✅ A progressive 8-week cycling plan (TrainingPeaks)
✅ A full-body strength plan that fits around your rides
✅ Nutrition support to hit your weight & performance goals
✅ Weekly coaching and accountability check-ins
✅ Group Zwift rides (optional but motivating)
✅Access to the Cycle Lean Community so you’re never doing it alone

Whether your goal is to:

Lose 5–10 lbs of fat
Build strength and power for hills
Feel more in control of your eating and energy…

Cycle Lean will get you there—without burnout.

Ready to Train Smarter?

The next round kicks off September 15th and we’re capping it at 50 people so everyone gets attention.

Join the priority list now to:
✔️ Get first dibs on your spot
✔️ Access exclusive sign-up bonuses
✔️ Save £ before prices go up

Learn more and join the priority list to get early access and some sign-up bonuses:

👉 Click here to join the priority list

Talk soon,
Neil

Whenever you're ready, here are the ways I can help you:

The Cycle Lean Blueprint: This comprehensive, all-in-one product is everything you need to shed kgs and ride faster.
The Cycle Lean Collective: Get ready to transform your fitness journey with our new and improved monthly membership program.
Personalised One-on-One Coaching: Get the results you are aiming for with our one-to-one service. Explore our tailored coaching options designed to help you reach your goals fast.