Muscle Gain
Building muscle (hypertrophy) is fundamentally driven by progressive mechanical tension, adequate protein, and recovery. The science is well established — the challenge is consistent execution over months and years.
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Frequently Asked Questions
›How much protein do you need to build muscle?
Current evidence supports 1.6–2.2 g of protein per kg of bodyweight per day for maximising muscle protein synthesis. Spreading intake across 3–5 meals with at least 30–40 g protein each optimises the anabolic response.
›How long does it take to see muscle growth?
Beginners typically notice measurable strength gains within 2–4 weeks and visible hypertrophy within 8–12 weeks. Intermediate and advanced lifters should expect slower progress — roughly 1–2 lbs of muscle per month in optimal conditions.
›Is cardio bad for muscle gain?
Moderate cardio does not meaningfully inhibit hypertrophy if protein intake and recovery are adequate. 2–3 sessions of low-to-moderate intensity cardio per week is compatible with, and beneficial for, muscle building programmes.
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