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βπΌ Adequate protein with a caloric surplus.β
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βπΌ Consistent increases in volume/work load.β
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ππΌ Intensity during training.β
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A caloric surplus with optimal amounts of protein is gonna be one of the biggest driving factors to weather or not you can build a substantial amount of muscle or not.β
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As muscle sparing nutrients (carbs & fats) start to increase is will take less protein to aid in recovery.β
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For someone looking to build muscle I still never recommend less then 0.8g of protein per pound of body weight. β
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If your someone that does not track your workouts/weight lifted, understanding how much total volume you actually lifted that day is gonna be a game charger for you.β
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Volume is: Weight x Sets x repsβ
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If your not consistently increasing this number your gains are gonna be very slow and minimal.β
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Now none of us are able to just consistently increase volume for the rest of our lives.β
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But this is were proper exercise programming and periodization come in to play in order to make sure your still make consistent progress.β
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Training intensity isnβt talk about very much now a days but there is someone to be said for it.β
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This is basically how hard you are training.β
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Are you reaching your desired number of volume by doing 1,000 reps with 10 pounds? Or are you getting there doing 5 heavy sets of 5 reps?β
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Which one do you think is gonna build more muscle?β
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Now I donβt want you driving yourself into the ground and not being able to walk after every workout. (More about this laterπ)β
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But you still need to make your sets hard!β
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You need to push yourself and you need to send that signal to your body that it NEEDS to grow.β
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Implementing these three variables is gonna be the key to long term, consistent, muscle growth.β
Fixyfit 
Solid and simple advice. Volume is a key factor in hypertrophy, and can be manipulated in a number of ways. ππ½
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