We all want gains — faster, stronger, leaner. But with so much conflicting advice online, it’s easy to get lost. The truth: effective muscle growth depends on a smart blend of training, nutrition, recovery, and consistency. Recent evidence shows that if you follow several key principles together, you can accelerate your progress and avoid wasted effort.
Training volume, frequency, and rest periods matter more than blindly “grinding.” Research suggests that for many lifters, hitting each muscle group
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