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 MUSCLES: HOW TO BUILD







Building muscle (hypertrophy) relies on two main things: getting enough protein and following a solid resistance training routine. Here’s what the latest peer-reviewed research says about both:

How Much Protein Do You Need for Muscle Growth?

If you’re trying to put on muscle and you’re lifting regularly, aim for 1.6 to 2.2 grams of protein per kilogram of body weight each day. That’s quite a bit higher than the usual recommended amount (0.8 g/kg). Still, studies show you need more to boost muscle protein synthesis and keep your body in a positive protein balance—especially if you’re working out consistently.

Spreading your protein throughout the day can indeed help, but the most important thing is just hitting that total daily target. There’s also good evidence that eating protein right after you train allows your muscles to repair and grow, whether you’re young or older.

What Kind of Exercise Builds Muscle?

Resistance training is the gold standard for muscle growth. The science points to a few big takeaways:

  • Both moderate and heavy lifting work for building muscle—as long as you’re pushing close to muscular failure when you train.

  • The total amount of work you do (sets x reps) is a major driver for hypertrophy, so doing several sets for each muscle group each week makes a difference.

  • Compound lifts like squats, bench presses, deadlifts, and rows are essential since they target major muscle groups and allow you to lift heavier. But mixing in different exercises now and then can help you build muscle more evenly.

  • Bodybuilder-style training—characterized by shorter rest periods and moderate weights—can be perfect for maximizing muscle growth.

Bottom Line

If you want to maximize your muscle growth:

  • Target 1.6–2.2 grams of protein per kilogram of body weight daily.

  • Commit to regular resistance training, focusing on progressive overload, incorporating a mix of compound and isolation moves, and maintaining a high overall training volume.

  • Try to get some protein in soon after your workouts for an extra edge.

A wide range of scientific studies backs all of these tips.

Ready to take your health and muscle-building to the next level? Work with ProTime-Fitness health coaches and fitness trainers at ProTime-Fitness.org to build strength, boost your health, and improve the way your body works—starting now.

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