Fact: Most gym-goers waste years without real gains because they miss these 3 scientific principles of muscle growth. This guide reveals the exact workout, diet, and recovery strategies used by pros.
1. Progressive Overload
Increase weight/reps weekly to force muscle adaptation.
2. Proper Nutrition
1g protein/pound of bodyweight + calorie surplus.
3. Optimal Recovery
Muscles grow during rest, not workouts.
Option 1: 5-Day Split
Option 2: Push/Pull/Legs
1. Squat (Legs)
King of all exercises for overall mass.
2. Bench Press (Chest)
Builds upper body strength.
3. Deadlift (Back)
Activates entire posterior chain.
4. Overhead Press (Shoulders)
Develops cannonball delts.
5. Pull-Ups (Back/Biceps)
Bodyweight mass builder.
1. Protein Sources
2. Carb Timing
Eat most carbs around workouts.
3. Sample Meal Plan
| Meal | Food |
|---|---|
| Breakfast | 6 eggs + oats |
| Pre-Workout | Banana + peanut butter |
| Post-Workout | Chicken + rice + veggies |
| Dinner | Fish + sweet potato |
1. Whey Protein
1-2 scoops post-workout.
2. Creatine Monohydrate
5g/day for strength gains.
3. Multivitamin
Covers nutritional gaps.
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