75 Medium Challenge for Muscle Gain: Complete Hypertrophy Guide

While many people use 75 Medium for weight loss, it's equally effective for building muscle. Research from the Journal of the International Society of Sports Nutrition confirms that consistent training combined with adequate protein intake leads to significant muscle hypertrophy. The 75 Medium framework provides structure, consistency, and accountability—three keys to muscle growth. Here's how to optimize it for gains.

Can You Build Muscle on 75 Medium?

Absolutely. Here's why 75 Medium works for muscle gain:

75 Medium Advantages for Muscle

• One workout per day: Allows proper recovery between sessions
• 45 minutes is optimal: Research shows diminishing returns after 60-75 min
• 22 flex meals: Can align with higher-calorie days
• No mandatory outdoor workout: Gym-focused training allowed
• Daily consistency: 75 days of progressive overload = significant gains

Key Differences from Weight Loss Approach

Nutrition for Muscle Growth

Muscle requires building blocks. You can't build a house without materials.

Calorie Requirements

• Find your TDEE: Total Daily Energy Expenditure
• Add surplus: 200-500 calories above maintenance
• Lean bulk: 200-300 surplus minimizes fat gain
• Aggressive bulk: 400-500 surplus for faster muscle but some fat

Macronutrient Breakdown

Sample Muscle-Building Day (~2,800 cal)

BREAKFAST (~700 cal):
- 4 whole eggs + 4 egg whites scrambled
- 1 cup oats with banana and honey
- Glass of milk

PRE-WORKOUT (~350 cal):
- Greek yogurt with berries
- Rice cakes with peanut butter

POST-WORKOUT (~500 cal):
- Protein shake (40g protein)
- Large banana
- Handful of dried fruit

LUNCH (~650 cal):
- 8 oz grilled chicken thighs
- 1.5 cups rice
- Mixed vegetables
- Olive oil drizzle

DINNER (~600 cal):
- 8 oz salmon or beef
- Large sweet potato
- Asparagus or broccoli
- Side salad

TOTAL: ~2,800 calories
Protein: ~180g | Carbs: ~300g | Fats: ~90g
                    

Protein Deep Dive

According to the International Society of Sports Nutrition, protein intake of 1.6-2.2g per kg bodyweight maximizes muscle protein synthesis.

Protein Timing

• Distribute throughout day: 4-5 protein feedings
• Each meal: 25-40g protein minimum
• Pre-workout: Protein 2-3 hours before (real food)
• Post-workout: 30-50g protein within 2 hours
• Before bed: Casein or cottage cheese (slow-digesting)

High-Quality Protein Sources

Hitting 180g Protein Daily

• Breakfast: 4 eggs + egg whites = 32g
• Snack: Greek yogurt = 17g
• Lunch: 8oz chicken = 62g
• Post-workout shake = 30g
• Dinner: 8oz beef = 56g
• Total: 197g

Training for Hypertrophy

Your 45-minute workouts need to be strategically designed for muscle growth.

Hypertrophy Training Principles

• Progressive overload: Increase weight, reps, or sets over time
• Rep range: 6-12 reps for hypertrophy (some 15-20 for isolation)
• Time under tension: 2-3 second negatives, controlled reps
• Volume: 10-20 sets per muscle group per week
• Intensity: Train to 2-3 reps from failure

45-Minute Workout Structure

WARM-UP (5 min):
- Light cardio: 2-3 min
- Dynamic stretches
- 1-2 warm-up sets of first exercise

MAIN WORKOUT (35-38 min):
- 4-5 exercises
- 3-4 sets each
- 6-12 reps per set
- 60-90 sec rest between sets

COOLDOWN (2-3 min):
- Light stretching
- Mobility work

KEY: Minimize rest, maximize intensity within time limit
                    

Exercise Selection Priorities

1. Compound movements first:
   • Squats, deadlifts, bench press, rows, overhead press
   • Most bang for your buck, hit multiple muscles
2. Isolation movements second:
   • Curls, tricep extensions, lateral raises, calf raises
   • Target specific muscle groups

Workout Splits

Push/Pull/Legs (Recommended)

Upper/Lower Split (Alternative)

Recovery & Sleep

Muscle is built during recovery, not during workouts.

Sleep for Muscle Growth

• Target: 7-9 hours per night minimum
• Growth hormone: Released during deep sleep
• Protein synthesis: Peaks during sleep
• Testosterone: Sleep deprivation lowers levels significantly

🛌 Recovery Strategies

• Post-workout nutrition: Protein + carbs within 2 hours
• Hydration: 3L+ daily (your water requirement helps!)
• Stress management: Your mindfulness practice reduces cortisol
• Stretching/mobility: Include on active recovery days
• Avoid overtraining: Listen to your body's signals

Signs You Need More Recovery

• Strength decreasing over multiple sessions
• Excessive soreness lasting 4+ days
• Poor sleep despite being tired
• Loss of motivation/interest in training
• Mood changes, irritability
• Increased injuries or nagging pains

Supplements

Supplements are the cherry on top—nutrition and training are the cake.

Evidence-Based Supplements

Skip These (Low Evidence)

• BCAAs (if getting enough protein)
• Most "mass gainers" (just expensive calories)
• Test boosters
• Most pre-workout ingredients besides caffeine

Tracking Muscle Gains

Your daily progress photos document your transformation.

What to Track

• Weight: Should slowly increase (0.5-1 lb/week ideal)
• Measurements: Arms, chest, shoulders, thighs, waist
• Strength: Log weights and reps for main lifts
• Photos: Same lighting, same time, relaxed and flexed

Workout Log Essentials

• Date and workout type
• Exercises performed
• Sets x Reps x Weight for each
• Rate of perceived exertion
• Notes (energy, pump, any issues)

Monthly Check-in

Compare photos and measurements monthly:

• Are lifts progressing?
• Are measurements increasing?
• Is waist staying reasonable? (too much fat gain = reduce surplus)
• Visual changes in photos?

Related Resources

• ← Back to Complete Guide
• Muscle Gain Meal Plan
• Strength Training Plan
• Recovery Guide
• For Weight Loss
• For Men Over 35
• Progress Tracking