When most people think about building muscle, they only focus on two levers: lift heavy and eat protein. Those matter a lot—but they’re not the story. If you’re training hard and hitting your protein but still not seeing the gains you want, the missing pieces are probably in the “boring” habits around them.
Here are seven underrated factors that quietly make a big difference in muscle growth.
You can’t build new tissue without extra energy. Meta-analytic work shows that being in a calorie deficit blunts gains in lean mass compared with eating at maintenance or a small surplus.
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