How to Gain Muscle Mass: Training, Diet, and Sleep

Building muscle (hypertrophy) isn't just about lifting heavy. It requires a balanced equation of training, proper nutrition, and recovery.

🏋️‍♂️ 1. Progressive Overload Resistance Training

You must continually challenge your muscles by increasing weight, sets, or reps over time to trigger growth adaptation.

🥩 2. Caloric Surplus and Protein Goals

Hypertrophy requires building blocks. Eat a slight surplus of 200-400 kcal and hit 1.6 to 2.2g of protein per kg of bodyweight. Monitor your daily targets with CalorIA.