Protein for Muscle Growth
Target 1.6-2g of protein per kg of body weight daily. Great sources: chicken, eggs, cottage cheese, Greek yogurt, tofu, lentils.
Progressive Overload
Each week, try adding 1-2 reps or slightly more weight to at least one exercise per session. This is the #1 driver of muscle growth.
Sleep: Your Secret Weapon
Muscle is built during sleep. Aim for 7-9 hours nightly. Poor sleep cuts testosterone and growth hormone significantly.
Hydration Matters
Drink 2.5-3.5 liters of water per day, more on training days. Even 2% dehydration can reduce strength by up to 15%.
Warm Up Every Session
5-10 min of light cardio plus dynamic stretches for target muscles. Warm muscles perform better and are less injury-prone.
Rest Between Sets
Heavy compounds (squats, deadlifts, bench): 2-3 min. Isolation work (curls, extensions): 60-90 seconds.
Calorie Surplus for Size
To build muscle, eat ~200-300 calories above maintenance. Aim for slow, steady gain of ~0.25-0.5 kg per week.
Mind-Muscle Connection
Focus on feeling the target muscle work. Slow the eccentric (lowering) phase to 2-3 seconds for better activation.