Muscle Gain, Meal Prep, and the 4D Approach

Trying to build muscle but feel like you’re spinning your wheels? At 4D Gym South Melbourne, we believe that smart training is only half the equation — your nutrition and planning habits are just as critical.

Why Muscle Building Demands Structure

Muscle gain requires more than lifting heavy. You need progressive overload in your training, combined with a consistent calorie surplus and adequate protein. Our expert PTs guide clients through custom training plans designed for growth — whether you’re training solo or in a group personal training setting.

We don’t just throw random workouts at you. We track progress, adjust variables, and help you train with intent.

Nutrition Isn’t Complicated — But It Must Be Consistent

Meal prep and basic diet structure matter more than supplements or fads. Many of our South Melbourne fitness clients achieve results by keeping it simple: lean protein, whole carbs, healthy fats, and plenty of vegetables.

We offer personalised support around meal plans and macronutrient tracking, because your training won’t work if your nutrition doesn’t.

Recovery Matters — And We Take It Seriously

If you’re not recovering, you’re not growing. That’s why we’ve added private infrared saunas with red light therapy to the gym — perfect for reducing muscle soreness and increasing circulation after heavy sessions.

Whether you’re training with a private PT in Port Melbourne, or in a semi-private setting, we integrate recovery into every program.

Ready to Build Muscle the Right Way?

Whether you’re looking for the best PT South Melbourne, Melbourne personal training, or a no-nonsense approach to fitness, we’ve got you covered.

Book your free consultation and let’s map out your training and nutrition plan — because real muscle comes from real structure.