Wellhealth’s “How to Build Muscle” tag is a comprehensive guide designed to help you build muscle effectively through a balanced approach to training, nutrition, and recovery. Below are its key principles:

Training Fundamentals

Progressive Overload: Gradually increase weight, reps, or intensity to stimulate muscle growth.

Compound Exercises: Focus on squats, deadlifts, bench presses, and rows to target multiple muscle groups.

Consistency: Maintain a regular training program, ideally 4 to 6 days a week with varied routines.

Mind-Muscle Connection: Focus on the muscle you’re working to improve activation and results.

Nutrition for Muscle Growth

Protein Intake: Aim for 1.6 to 2.2 g of protein per kg of body weight per day, from sources such as lean meats, eggs, legumes, and supplements.

Calorie Surplus: Consume more calories than you burn to fuel growth.

Balanced Diet: Include carbohydrates for energy, healthy fats for hormonal support, and micronutrients for recovery.

Hydration: Drink plenty of water (at least 8 glasses a day) to support muscle function.

Recovery Strategies

Sleep: Get a good 7 to 9 hours of sleep to allow muscles to repair and grow.

Rest Days: Include 1 or 2 days of rest or active recovery per week to avoid overtraining.

Active Recovery: Light activities like walking or yoga can improve circulation and reduce muscle soreness.

Holistic Wellness

Mental Health: Incorporate mindfulness and stress management to support overall well-being.

Progress Tracking: Use journals or apps to monitor strength gains and adjust your plan as needed.

You can explore the full guide on The Knowledge Academy blog or check out The Health Carey’s analysis for more tips and techniques.