Hey Reader,
With the CrossFit Open on the horizon, the Bulletproof Training Program is entering the Pre-Comp phase for the next 5-6 weeks.
The focus will be on peaking your body and performance for the Open so that you can have your best finish yet!
For this week's deep dive, we’re focusing on one of the biggest challenges for CrossFit athletes (myself included): building muscle.
If you’ve ever felt like your lifts have plateaued or that you’re not seeing the muscle growth you’re aiming for, you’re not alone.
Muscle gains can feel elusive, even when you’re crushing MetCons and sticking to a consistent CrossFit routine.
Often, the muscle-building struggle for CrossFit comes down to common issues related to program design, recovery, and nutrition (shocker I know).
Below I'll break down why muscle growth matters, where things go wrong, and how you can shift your training to achieve both strength and size.
This Week's Training
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Day 1 - 1/20/2025
A) Power Snatch + Hang Power Snatch - 2+3; Every 2:30 x 5 sets - building
B1) Front Squat - 20X1; 4 x 3 @ 80%; rest 1' and move to B1
B2) Couch Stretch - 3 x :30e; rest 1' and move to B1
C) Metcon
5 Rounds for time
15 Cal Row
15 Wallballs 20/14# to 10/9’
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Be sure to snap a pic of your training and tag @WillMurtagh_DPT on social!
Deep Dive
5 Reasons CrossFitters Struggle To Build Muscle Mass
​Building muscle mass as a CrossFit athlete is a tricky topic because on the one hand, too much muscle may impact performance and on the other, it's exactly what you need to improve your performance.
But, the reality for the majority of CrossFitters I have worked with is that their primary focus includes being as fit as possible while looking as good as possible.
If this aligns with your goals then building muscle mass might be the exact goal you should be working towards.
Beyond improving your performance in CrossFit training and workouts of the day (WODs), building muscle mass is also a great way to reduce your risk of injury.
Strong muscles stabilize your joints and protect your connective tissues, keeping you resilient through intense workouts.
However, achieving muscle gains in a CrossFit setting isn't always easy.
You might struggle with factors like low training volume, insufficient recovery, or a lack of calories and macronutrients in your diet.
Below we'll explore the top five reasons I have seen CrossFit athletes struggle to build muscle.
So that you can avoid them and start looking as fit as you feel in the gym.
Reason 1: Low Volume Strength Training
If your goal is increasing muscle size, low volume strength training might be holding you back.
Volume refers to the total amount of work you’re performing in a training session—typically measured as the number of sets, reps, and the weight lifted.
For building muscle mass, your sweet spot lies in 18-36 total reps at working weights, with session totals in the range of 15-25 times your one-rep max (1RM).
For example, a 200-pound back squat lifter could perform 3 x 6 reps at ~170 pounds. (3 x 6 x 170 = 3060 or 15x 200 pounds).
Many CrossFit routines prioritize skill development, metabolic conditioning, and endurance over structured strength training.
While this approach builds overall fitness, it doesn't provide enough volume for optimal hypertrophy.
For instance, typical CrossFit workouts might include a few heavy sets of deadlifts followed by a WOD focused on high-intensity interval training or bodyweight exercises.
While these workouts are excellent for conditioning, they might leave you short on the heavy lifting necessary for muscle building.
To build lean body mass, you need to dedicate focused sessions to progressive overload and muscle hypertrophy.
For example, instead of rushing through a WOD, try a strength-focused session with four sets of six back squats at 75-85% of your 1RM, paired with accessory work like Romanian deadlifts or weighted lunges.
This structure allows you to train with enough intensity and volume to stimulate muscle growth while still fitting into a CrossFit program.
Reason 2: Low Time Under Tension Strength Training
Time under tension (TUT) refers to how long your muscles remain engaged during a lift.
For optimal hypertrophy, you should aim for about 45 seconds under the bar per set.
This duration allows your muscles to experience enough mechanical tension, a key factor in stimulating muscle growth.
Unfortunately, many CrossFit training programs rely on very low-rep strength training or explosive movements, such as Olympic lifts, that prioritize power and skill over sustained tension.
While these lifts are valuable for functional strength and improving overall fitness, they don’t maximize TUT.
For instance, completing a clean and jerk may take just a few seconds from start to finish, offering little time for muscles to stay under load.
To increase TUT, incorporate strategies like tempo training or pauses into your strength work.
For example, during a back squat, lower the weight over three seconds, hold at the bottom for one second, and then stand up explosively.
Adding pauses in movements like deadlifts or front squats can also create a significant increase in TUT.
Here’s an example of adding tempo work to a CrossFit routine: replace a standard 3x5 back squat with 4x8 squats at 65% of your 1RM, using a 3-1-1 tempo (3-second descent, 1-second pause, 1-second ascent).
Reason 3: Under Eating Calories, Protein, and Carbohydrates
If you’re not consuming enough calories, protein, and carbohydrates, you’re likely limiting your muscle-building potential.
Calories provide the energy your body needs to fuel workouts and recovery.
Protein repairs and builds muscle tissue, while carbohydrates replenish glycogen stores, essential for high-intensity workouts and functional movements.
Without enough of these nutrients, your body may struggle to recover and grow lean muscle, leaving you stuck in a cycle of overtraining and under-recovery.
CrossFit’s high energy demands can make meeting your nutritional needs challenging.
You’re burning a significant amount of calories during intense workouts, which means you need to eat more than you might realize.
A common mistake is relying on "clean eating" without tracking macros, which can result in a caloric deficit or insufficient protein intake.
For muscle hypertrophy, aim for a 15% calorie surplus.
This means eating slightly more than your maintenance calorie needs.
Protein intake should be 1.6-2.2 grams per kilogram of body weight, while carbohydrates should make up at least 45-65% of your total calorie intake.
To increase your calorie and macronutrient intake, try these practical tips:
- Add calorie-dense foods like nut butters, avocados, and olive oil to meals.
- Include lean meats and dairy for high-quality protein.
- Drink a post-workout shake with whey protein and carbs like banana or oats.
Reason 4: Sleeping Under 7 Hours Per Night
Sleep is one of the most important yet overlooked factors in building muscle mass and enhancing performance.
When you sleep, your body enters a critical recovery phase.
During deep sleep, your muscles repair themselves, growth hormones are released, and your energy systems are replenished.
Without enough sleep, you're missing out on the foundation of recovery and growth.
Failing to get at least seven hours of quality sleep can result in slower muscle recovery, increased fatigue, and reduced hormone levels, such as testosterone, that are essential for muscle hypertrophy.
Additionally, insufficient sleep elevates cortisol, a stress hormone that can break down muscle tissue and hinder your ability to train effectively.
To improve your sleep, focus on building consistent habits.
Create a bedtime routine that signals your body it’s time to wind down—this could include light stretching or reading a book.
Get sunlight exposure as soon as you wake up to regulate your circadian rhythm.
Ensure your bedroom is cool, dark, and free of distractions like screens.
By prioritizing sleep, you’ll recover faster, see better muscle gains, and perform more effectively in your CrossFit training.
Reason 5: MetCons That Are Too High-Intensity Too Often
While high-intensity MetCons are a hallmark of CrossFit and excellent for conditioning, doing them too frequently can hinder muscle growth.
High-intensity workouts place a significant strain on your central nervous system and muscle fibers, requiring longer recovery times.
If you're constantly pushing your heart rate to its maximum without balancing it with recovery or structured strength work, you're likely limiting your muscle-building potential.
CrossFit athletes often face a trade-off between performance and hypertrophy.
While intense workouts improve overall fitness and body composition, they can interfere with the sustained effort required for progressive overload.
To prioritize hypertrophy without sacrificing your CrossFit routine, incorporate lower-intensity aerobic work and structured resistance training sessions into your programming.
For example, instead of performing MetCons five days a week, reduce the intensity on two of those days.
Replace them with sessions focusing on compound movements like squats, deadlifts, and pull-ups, using moderate weights and higher rep schemes for optimal hypertrophy.
A weekly schedule might include two high-intensity workouts, one easy aerobic day, two hypertrophy-focused days, and two active recovery rest days.
​Final Thoughts on Muscle Growth For CrossFit
Building muscle as a CrossFitter requires a thoughtful approach to programming, recovery, and nutrition.
By prioritizing hypertrophy-focused programming, optimizing recovery, and properly fueling your body, you can achieve muscle growth without sacrificing performance in your CrossFit training.
Want to take the guesswork out of building muscle?
Reply to this email with "MUSCLE", and I’ll help you create a personalized game plan to reach your fitness goals.
If you have questions about this week's deep dive or want a topic covered, reply to this email and let me know!
Read more about strength training for CrossFit (HERE)
This Week's Blog Post
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The 10 Best Exercise Bike Options For A Heavy Person
This guide breaks down the best exercise bike options for heavier individuals, providing detailed pros, cons, and recommendations for each model.
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Talk to you soon, Reader
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Dr. Will Murtagh, PT, DPT, MS, CSCS, CISSN
Physical Therapist | Remote Fitness Coach
I help you train CrossFit without joint pain so that you can reach your highest potential possible.
Want help? Book your free consultation here​
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