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What is the key to building muscle?


Building muscle requires dedication, effort, and knowledge of the right techniques. While various factors contribute to muscle building, including resistance training, rest, and supplements, the most important key to building muscle is consistency.

Consistency is the key to achieving results and building the physique that you desire.

Resistance Training

Resistance training is the most effective way to build muscle mass. It involves putting your muscles under stress through weight lifting, bodyweight exercises or using resistance bands. By applying this stress to your muscles, they respond by becoming stronger and growing in size. It's important to challenge your muscles by progressively overloading them, which means increasing the weight, volume, or intensity of your workouts over time.

Rest and Recovery

Rest and recovery are often overlooked, but they are equally important for building muscle. When you lift weights or engage in any form of resistance training, you are essentially breaking down your muscles. They need adequate time to rest and recover so they can repair and grow stronger. This means getting enough sleep, taking rest days, and eating a balanced diet with adequate protein, carbohydrates and healthy fats.

Using Supplements

Supplements can be beneficial in helping you achieve your muscle-building goals. One of the most important supplements for building muscle is protein. Protein is an essential nutrient that provides the building blocks for muscle growth and repair. 

Applied Nutrition supplements can provide an effective way to ensure that you are getting the right amount of protein in your diet, especially if you cannot consume enough through dietary sources alone. 

Check out our full range of protein supplements to support your muscle-building goals. 

Other supplements like creatine and Turkesterone have also been shown to help increase muscle strength and size.

Dietary Protein

In addition to supplements, getting enough dietary protein is crucial for building muscle. The recommended daily intake for protein is around 0.8 grams per kilogram of body weight, but for those looking to build muscle, the optimal intake is around 1.6-2.2 grams per kilogram of body weight. This can be achieved through eating protein-rich foods such as lean meats, fish, eggs, dairy, and plant-based sources like tofu, legumes, and nuts.


In conclusion, building muscle requires a combination of resistance training, rest, and proper nutrition. Consistency is the key to achieving results, and by incorporating supplements like protein powder, you can ensure that you are getting the right amount of nutrients to support muscle growth. Remember to always consult with a healthcare professional before starting a new workout routine or taking any supplements.

Looking for additional supplements to support your muscle-building goals?

Check out our Strength Collection.



Critical Whey Protein 2kg (67 Servings)



ABE All Black Everything - Extremely Potent Pre-Workout Powder



ISO-XP 1.8kg - 72 Servings



Creatine Monohydrate






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