Strength Training Expert Shares 3 Tips to Build Muscle

Between coaching 10 workout classes a week and holding personal training sessions, James McMillian makes the most of his gym time.

The president of Tone House, a strength training facility named “the hardest workout in New York City” by Business Insider, McMillian often goes to the gym twice a day at the height of training to prepare for competitions like Hyrox or marathons.

He also completely abstains from training on weekends. “The weekend is my time where I spend with my family,” McMillian told Business Insider. “But Monday through Friday is when I work out, no matter whether it’s for a competition or not.”

McMillian, who was diagnosed with asthma as a child, said the experience taught him the discipline necessary to be regimented with his routine.

“The biggest thing is the mentality,” he said. “Nobody wakes up every single day and says, ‘I want to work out.'”

His advice to stay motivated is to do what you can: Go for a walk outside or ask a friend to join you at the gym. “Try your best,” he said. “Progress over perfection.”

Here are McMillian’s habits that help him stay fit.

Skip leg day for a full-body workout

McMillian isn’t a fan of separating entire workout days by upper or lower body, preferring to focus on full-body movements. “I believe the body is meant to move as one system, not in isolated parts,” he said.

If he does upper body one day, there might be some overlap when he does lower body workouts that require core strength, leading to overuse of his muscles. “There are more chances I’ll get injured,” he explained.

Instead, McMillian starts his morning workouts with a quick warmup. During competition training season, it looks like a one-mile run, 50 thrusters, another half-mile run, 50 reverse lunges, one more half-mile run, and 50 weighted drop exercises.

Otherwise, his warmup is three unbroken sets of 10 bicep curls, 10 dips, and 20 pull-ups.

The main workout alternates upper- and lower-body exercises, such as squats and bench presses.

Despite the intensity of his workouts, McMillian has his fitness limits. He doesn’t like to work out super early in the morning, opting to start around 10 a.m. “You can be a beast later in the day,” he said.

Changes up the workout tempo

When McMillian returns to the gym in the evenings at 9:30 p.m., he usually opts for a lower-intensity routine.

“That’s more of a spiritual workout. That’s more of my therapy,” he said. “I need that workout so I can re-channel my brain to slow down.”

He normally focuses less on cardio and more on strength training, slowing down his tempo to introduce more control to lifts like bench presses and squats.

He’ll listen to R&B or audiobooks to tire himself out and make it easier to fall asleep when he gets home.

Keep a repeatable, high-protein diet

Because McMillian’s schedule is so demanding, he doesn’t overcomplicate his diet. “I prioritize foods that are predictable, digest well, and consistently support performance,” he said.

In the morning, he always has oatmeal with fruit. In addition to providing protein and fiber, oatmeal is a carbohydrate that digests slowly, helping him maintain steadier energy levels at the gym. The fruit also adds water and micronutrients that support hydration and recovery.

McMillian also prefers green tea to coffee, as it’s a lower-caffeine source and offers the added benefit of antioxidants.

For lunch, he’ll have a sandwich. For more cardio-focused days, he has a peanut butter-and-jelly sandwich for quick energy. “It gives me a strong mix of carbohydrates and fats, which is ideal when I need something fast,” McMillian said.

If he’s focusing more on strength, a turkey sandwich provides lean protein, which supports muscle maintenance and helps him feel full longer. The carbohydrates also provide energy and can help maintain steadier blood sugar levels, especially if the sandwich is made with whole-grain bread. “It’s a more balanced option when I’m in between meetings or not immediately training, but still need to stay fueled,” McMillian said.

McMillian’s dinners are usually centered on steak. “After a long day of output, I focus on meals that help me rebuild, not just feel full,” McMillian said. Steak is rich in protein and iron, the latter of which is helpful in maintaining oxygen transport and energy production.

The trainer said that keeping to a semi-regimented diet is a core part of his performance at the gym. “When your nutrition is consistent, your energy, recovery, and output become more consistent, too,” he said.