Try these 3 muscle building keys if you’ve chased your muscle gain goal unsuccessfully: 
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1. LIFT HEAVY THINGS REGULARLY: 3-5 days per week of resistance training is necessary to trigger muscle gain. Always prioritize form and consistency here. 
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2. EAT MORE PROTEIN: Find your protein sweet spot. Everyone is different but .7-.8g of protein per pound you weigh per day is a good place to start. Some people might need more and some people might be able to get away with less. Eating more healthy calories in general is going to help. 
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3. SLEEP: You need to prioritize sleep if you’re serious about muscle gain. Sleep provides recovery time for your muscles to repair and grow stronger/bigger. Don’t give me some BS line about how you don’t need sleep. You do need sleep like all other humans and so do your growing muscles


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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge.  He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.

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