How to Build Muscle (Hypertrophy 101)
Three rules of muscle: progressive overload (more weight or reps over time), adequate protein (kg × 1.6-2.2 g), recovery (7-9 hr sleep + rest days). Cardio in moderation; strength training 3-5×/week.
Compound Exercises
Squat, deadlift, bench press, overhead press, pull-up, row. These multi-joint moves recruit max muscle. 3-5 sets × 6-12 reps per exercise.
Volume Progression
Each week: add 1-2 reps OR 2-5 kg weight. Track in journal. Plateau = deload week (50% volume) then push.
Realistic Expectations
Beginners: 0.5-1 kg muscle/month possible. Intermediate: 0.25-0.5 kg/month. Advanced: <0.1 kg/month. Genetic ceiling exists.
Frequently Asked Questions
Bulk first or cut first?▼
Beginner: just train + maintenance calories — body recomposition possible. Intermediate+: lean bulk first if low body fat, cut first if BF >20% (M) / 30% (F).
Scientific References
- Schoenfeld BJ (2017) Mechanisms of muscle hypertrophy. J Strength Cond Res.
This content is for general information only and does not replace medical advice. Consult your physician or a registered dietitian for personalized guidance.