How to Build Muscle: The Science-Based Approach

The Three Drivers of Muscle Growth

Muscle growth (hypertrophy) is driven by three mechanisms:

Mechanical tension is the most important. It's the force your muscles produce against resistance. Heavier weights and controlled reps maximize this.

Metabolic stress is the "pump" and burning sensation. It contributes to growth through cell swelling and hormonal responses, but it's secondary to tension.

Muscle damage plays a small role. Some damage signals repair and growth, but too much just extends recovery without extra benefit.

Training for Growth

Based on current research, here are the key training variables:

Volume

10-20 sets per muscle group per week is the productive range for most people. Beginners can grow on the lower end. Advanced lifters might need the higher end.

Intensity

Train to within 1-3 reps of failure on most sets. Going to absolute failure on every set isn't necessary and increases injury risk.

Frequency

Hit each muscle group 2-3 times per week. This spreads volume across sessions and keeps muscle protein synthesis elevated more consistently.

Exercise Selection

Prioritize compound movements (squat, bench, deadlift, rows, overhead press) and supplement with isolation work for lagging areas.

Progressive Overload

You must increase the demand on your muscles over time. Add weight, add reps, add sets, or improve execution. Without progression, you won't grow.

Nutrition for Growth

Calories

You need a caloric surplus to grow optimally. 200-500 calories above maintenance is enough. A bigger surplus just adds more fat.

Protein

1.6-2.2g per kg of bodyweight per day. Spread it across 3-5 meals. The source doesn't matter much -- hit your number.

Timing

Eat protein within a few hours of training. The "anabolic window" isn't as narrow as supplement companies claim, but proximity to training does help slightly.

Recovery

Muscle doesn't grow in the gym. It grows while you recover.

• •Sleep 7-9 hours per night. Growth hormone peaks during deep sleep.
• •Manage stress. Chronically elevated cortisol impairs recovery and muscle growth.
• •Take rest days seriously. If you're not recovering between sessions, you're not growing.

Realistic Expectations

A natural lifter can expect to gain roughly:

• •Year 1: 8-12 kg of muscle
• •Year 2: 4-6 kg
• •Year 3: 2-3 kg
• •Year 4+: 1-2 kg

Progress slows with experience. That's normal. Stay consistent and think in years, not weeks.