Maintain a Calorie Surplus: Consume more calories than burned to fuel muscle growth. Include nutrient-dense foods like whole grains and lean protein.
Get Quality Sleep: Sleep supports muscle recovery and growth. Aim for 7-8 hours per night for best results.
Prioritize Strength Training Exercises: Focus on multi-joint exercises like squats, deadlifts, and bench presses for overall muscle activation.
Maximize Protein Intake: Build and repair muscles with adequate protein. Aim for about 0.5 grams per pound of body weight.
Allow Recovery Time: Rest days help muscles repair and grow. Schedule 2-3 days off each week to prevent overtraining and improve gains.
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