Unlocking Rapid Gains: Megan Ewoldsen’s Expert Science-Driven Muscle-Building Secrets

Bikini Masters competitor Megan Ewoldsen exemplifies that being a dedicated mom and excelling in bodybuilding can go hand in hand. Recently, she took to Instagram to share six invaluable tips that she wishes she had known earlier in her fitness journey—insights designed to optimize your time spent at the gym. These lessons can help you maximize your own workout efforts and make significant gains, whether you’re just starting out or looking to refine your technique.

With over 335,000 followers on Instagram, Ewoldsen frequently motivates her audience with fitness challenges. She emphasizes that the transition from beginner to advanced lifting primarily involves mastering basic training with enhanced awareness. Most notably, she recently clinched the Masters 35+ Bikini title at the 2025 NPC Worldwide Caribbean Grand Prix in the Bahamas and secured second place in the 2025 NPC Masters USA. “Interestingly, as you lift longer, you realize that the fundamentals are not something you graduate from; they’re aspects you continually improve,” she mentions. Here’s how you can advance your own workouts based on her proven strategies.

Megan Ewoldsen’s 6 Tips for Enhancing Muscle Growth Through Basic Training

1) Control the Lowering Phase of Each Rep

Ewoldsen points out that significant muscle growth occurs during the eccentric phase, when the muscle lengthens. “Advanced lifters don’t simply drop the weight; they control it,” she explains. Research supports this, revealing that high-intensity eccentric training is particularly effective for increasing muscle mass. By focusing on controlling the lowering portion of your lifts, you actively engage more muscle fibers, leading to greater gains. “After I began to slow down my eccentric movements, I instantly felt an uptick in muscle engagement,” she adds.

2) Train Closer to Muscle Failure

One common mistake among beginners is stopping when they feel the initial burn. Ewoldsen urges her followers to push beyond this comfort zone: “Advanced lifters know to stop when they can no longer perform a quality rep.” Muscle growth occurs when muscles reach a state of hypertrophy, which requires pushing your limits. She emphasizes that it often takes considerable time to understand that the final few reps are where the real growth stimulus lies, making it essential to challenge yourself during each workout.

3) Stick with Key Exercises

While variety can spice up your workouts, it’s crucial not to abandon fundamental lifts such as squats and deadlifts. “Advanced lifters dedicate months or even years to perfecting these key lifts,” says Ewoldsen. This focus enables them to progressively overload their muscles, which is essential for continued improvement. “The exercises that have transformed my physique are the ones I’ve committed to for years,” she reflects, underscoring the value of consistency in lifting.

4) Maintain Tension Without Resting Mid-Rep

Many beginners make the mistake of locking out their joints or relaxing between reps, which can diminish the effectiveness of their workouts. Ewoldsen advises keeping constant tension on the target muscle throughout the set. “Working with cables really illustrated this principle for me,” she notes, as it keeps the muscle engaged during the entire movement. Understanding time under tension is key to maximizing your lifting potential.

5) Utilize a Full Range of Motion

To reap the benefits of progressive overload and time under tension, exercises must be performed with proper form. “Advanced lifters don’t cut corners by shortening their movements,” stresses Ewoldsen. They control the stretch at the bottom and finish with a strong contraction at the top. Often, increasing the range of motion—even by a small margin—can dramatically enhance the effectiveness of an exercise.

6) Sometimes Less Weight is More

Paying attention to weight selection is essential for optimizing your lifts. If you’re struggling to complete a set, Ewoldsen recommends reevaluating the weight you’re using. “Advanced lifters are willing to adjust their weights in favor of better execution,” she explains. Focusing on tempo, depth, and pauses can often require a lighter weight for improved muscle engagement. “I’ve discovered that reducing the weight sometimes results in better activation of the target muscle,” she shares from her experience.

Whether you’re just stepping into the gym or seeking to refine your skills, these tips can provide valuable insights for muscle growth. As Ewoldsen aptly puts it, even the most seasoned lifters persist in their efforts to master the fundamentals of fitness.