Muscle Dummies
Muscle Gain Tips
Stop guessing and start growing. Use these four non-negotiable pillars to fuel your body correctly and ensure every session in the gym counts.
1
Eat in a Small Surplus
Eat more than you burn (slight surplus, not dirty bulk)
If weight isn’t going up weekly → you’re under-eating
2
Protein Is Mandatory
0.7–1g per lb of goal bodyweight
Spread across 3–5 meals
Protein powder = convenience, not magic
3
Lift Heavy, Progress Weekly
If numbers aren’t going up, muscle isn’t either.
3–6 lifts per session
6–12 reps for most work
Add weight or reps every week
4
Train 4–6x Per Week
Prioritize compound lifts: Squat / hinge, Press, Pull
Accessories after, not before
5
Carbs Fuel Growth
Eat carbs before + after training
Rice, potatoes, fruit > junk
Low carbs = weak workouts
6
Sleep or Waste Your Work
7–9 hours
Growth happens when you sleep, not when you lift
7
Don’t Sabotage Recovery
Too much cardio kills gains
Keep steps reasonable
Rest days are productive
8
Track the Right Things
Fast weight gain = fat, not muscle.
Scale: +0.25–0.5 lb/week
Strength numbers weekly
Photos monthly
