30 Seconds Summary5 Science Backed Ways to Grow More Muscle Today
- Consume your protein in 4 to 6 servings throughout the day to optimize muscle protein synthesis.
- Train each muscle group at least twice per week to stimulate more frequent muscle protein synthesis and support greater muscle growth.
- Incorporate 5 grams of creatine daily to enhance performance in high intensity activities and support muscle growth.
- Perform at least 10 sets per muscle group per week, as higher volume training is associated with greater muscle gains.
- Maintain a caloric surplus to provide a continuous supply of nutrients for muscle growth and optimize hormonal responses that facilitate building muscle.
Revive Stronger
Steve Hall
