If you've seen our latest cover, you'll know that former Made In Chelsea star turned relentless endurance athlete Spencer Matthews is in impressive shape. But according to the man behind his training, building muscle doesn't require fancy techniques or endless hours in the gym.
Shaun Stafford, the two-time WBFF world champion bodybuilder who has coached Matthews for the past 12 years, says muscle-building success comes down to a handful of key principles.
Here are the four rules he follows when helping clients add size and strength.
1. Track Your Lifts
Progress starts with measurement.
'Follow a progressive resistance training programme,' says Stafford. 'Track the weights that you're lifting and make sure they're going in the right direction.'
In practice, that means recording your workouts and aiming to gradually lift more weight, perform more reps or improve your execution over time. Without progression, muscle growth is difficult to sustain.
What to read next
2. Own Every Rep
Rushing through sets won't do your muscles any favours. Stafford aims for 'anything between 40 and 70 seconds of tension per set' using slow, controlled repetitions and a full range of motion.
The goal isn't simply moving weight from point A to point B. Instead, focus on creating tension in the target muscle and maintaining control throughout every repetition.
Want to train like Spencer? His coach, Shaun Stafford, has created a four-week plan exclusively for members of the MH SQUAD. Join the MH SQUAD to access the plan, or existing members can head straight into their app.
3. Prioritise Big Compound Movements
When it comes to building muscle efficiently, Stafford believes the basics still work best. He recommends 'big compound powerful moves' that deliver the greatest return on effort.
'Press, pull, squat, hinge and lunge hard, then use accessory work to add volume where it counts.'
These exercises allow you to train multiple muscle groups at once, move heavier loads and maximise training efficiency.
4. Treat Recovery as Part of the Programme
Muscle isn't built during training. It's built during recovery.
'Your body won't repair and grow if you're not giving it that anabolic environment,' says Stafford.
That means prioritising adequate protein intake, sufficient calories, quality sleep and recovery habits that allow you to return to training ready to perform again.
The Takeaway
While training plans and exercise selection matter, Stafford believes long-term muscle growth is built on consistency. Track your progress, control your reps, focus on the big lifts and recover properly – and the results will take care of themselves.
Read our full interview with Spencer at this link. You can subscribe to Men's Health by clicking here.
