💪 The One Training Method That Guarantees Muscle Growth

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The One Training Method That Guarantees Muscle Growth

If your muscles aren’t growing, chances are you’re not pushing them hard enough. The best way to guarantee muscle growth? Progressive overload.

Progressive overload means:

• Lifting heavier weights over time (even small increases count).

• Doing more reps or sets than last week.

• Reducing rest time between sets to increase intensity.

• Controlling the weight (slow negatives, full range of motion).

What to do:

• Track your lifts—write them down or log them in an app.

• Increase weight or reps every 1-2 weeks.

• If stuck, change the rep scheme (e.g., 4 sets of 6 instead of 3 sets of 10).

No progression = no results. Train with intent, push for more, and your body will adapt.

Pro Tip: The Best Way to Recover Faster After Workouts

If you’re always sore or feeling sluggish between workouts, your recovery needs work. Here’s how to fix it:

• Prioritize Sleep – 7-9 hours per night is the best muscle-building hack there is.

• Eat Enough Protein – 0.7-1g per pound of body weight helps repair muscle tissue.

• Walk Daily – Low-intensity movement flushes out soreness and keeps you limber.

• Stretch & Foam Roll – Hit tight areas (hips, shoulders, and lower back) to stay mobile.

• Hydrate & Get Electrolytes – Water alone isn’t enough—add salt, potassium, and magnesium to prevent cramping.

Faster recovery = better performance = better results.

Question from Our Readers:

"How do I stop late-night cravings?"

• Mike, 46, from San Diego, CA

Late-night cravings usually happen because of one (or more) of these reasons:

You’re not eating enough during the day – Make sure you’re getting enough protein and healthy fats to stay full.

You’re dehydrated – Thirst is often mistaken for hunger. Drink a glass of water first.

You’re eating too many processed carbs – Sugar spikes and crashes make cravings worse—focus on whole foods.

You’re snacking out of habit, not hunger – Brush your teeth, drink tea, or do something distracting (like a quick walk).

If you must snack, go for high-protein, low-sugar options like Greek yogurt, nuts, or cottage cheese.

Plan your meals right, and cravings won’t control you.

Fit Trivia: What 1990s fitness craze had people swinging weights between their legs?

Answer: Kettlebell Training. Originally used by Russian strongmen, kettlebells exploded in the 90s as a powerful tool for strength, endurance, and fat loss.

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Publisher: Ryan Engel

Editor: Michael Pender

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