Tag: Progressive overload

In a 2016 study published in the *American Journal of Clinical Nutrition*, participants combining a high-protein, calorie-controlled diet with resistance training successfully increased lean muscle mass while reducing abdominal fat. This powerful process, known as body recomposition, proves that adding muscle while at maintenance is not a myth but a achievable reality for many.

According to Renaissance Periodisation, its Hypertrophy app has helped countless athletes reach their goals by removing the guesswork from training. This article investigates whether the Renaissance Periodisation app is worth it for intermediate and advanced lifters.

While it's commonly assumed that you must eat more to build muscle, the science behind muscle growth is more nuanced. A modest, strategic calorie surplus is typically necessary for most individuals to support muscle protein synthesis and fuel intense training sessions.

Muscles are in a constant state of turnover, with growth occurring only when muscle protein synthesis exceeds muscle protein breakdown. This brings into question the popular query: **how do muscles grow without protein?** The short answer is they don't; protein is the essential building block, but it is far from the only factor involved.

Genetics play a role, but the primary factors determining a 'scrawny' physique are typically insufficient calorie intake and a lack of proper resistance training, not an unchangeable metabolism. Overcoming a slender build requires a deliberate, strategic approach to both diet and exercise to achieve lasting results.

Research confirms that simply eating more without an exercise stimulus leads primarily to fat gain, not strength. The real secret to whether you can get stronger by eating more lies in combining a strategic calorie surplus and targeted nutrition with consistent resistance training.

A 2023 review of 49 studies indicated that while consuming around 0.7 grams of protein per pound of body weight maximizes muscle growth, lower intakes don't completely prevent it. Building muscle without a high protein diet is possible, but it requires a careful focus on other crucial factors to achieve meaningful progress.

Resting muscle tissue burns approximately three times more energy than body fat, highlighting the metabolic importance of a lean physique. Achieving lean muscle growth is a strategic process that combines effective resistance training with meticulous nutrition and adequate rest to optimize muscle protein synthesis and minimize fat gain.

According to sports nutrition experts, consuming an extra 2,500 to 2,800 calories is required to build a single pound of lean muscle mass. To figure out how many calories do you really need to gain muscle, you must first calculate your daily energy needs and then strategically increase your intake to create a surplus for growth.

According to research, lifting heavy weights creates microscopic tears in muscle fibers, and it's not protein alone that repairs and strengthens them. This guide explores how to gain muscle without protein dominating your diet, by focusing on the other equally critical elements of the muscle-building process.