MUSCLE GAIN
The science of gaining 6kg lean muscle mass
Progressive overload, protein timing and recovery — what actually drives hypertrophy, and what is just noise.
Muscle is built by tension, not by sweat
Hypertrophy responds to mechanical tension applied close to failure, repeated over time. Feeling destroyed after a session is a poor proxy for growth.
Ten to twenty hard sets per muscle group per week is the range where most people grow. Below that, progress is slow. Far above it, recovery becomes the bottleneck.
Eat enough, but not too much
A surplus of 250-350 kcal per day is enough to support muscle growth for most trainees. Bigger surpluses mostly add fat you have to diet off later.
Protein of 1.6-2.2g per kg bodyweight is the well-supported range. Spreading it across 3-5 meals slightly improves the response.
- 250-350 kcal surplus, reviewed every two weeks against scale trend
- 1.6-2.2g/kg protein
- 7-9 hours of sleep — the single most underrated growth variable
Progress the right variable
Add reps until you reach the top of your target range, then add load and drop back to the bottom of the range. Repeat. This double-progression method removes guesswork.
Track it. The AI coach logs every set and tells you exactly what to beat next session.
