Understanding how muscles grow is the key difference between training hard and training effectively. Muscle hypertrophy is the foundation of long-term strength, fitness, and overall health.

To build muscle mass, you need around 0.5–0.9 grams of protein per pound of body weight per day. Here's why and other factors ...

Eat 1.6-2.2 grams of protein per kilogram of your body weight daily to optimize muscle growth. Try pairing a high-protein diet with resistance training to build muscle. Animal sources of protein ...

While strength training is important for building muscle, so is consuming the right amount of protein. There has been continuous research and controversy about how much protein is needed to optimize ...