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Here are 4 foolproof tips for building muscle

Yazan Al Khatib

Train, eat, sleep and repeat: the basics that actually work.

A muscular man hanging from a pull-up bar in a dark gym

First, lift progressively heavier over time. Second, eat enough protein: about 1.6 grams per kilo of body weight.

Third, sleep seven to nine hours, because that is when muscle is built. Fourth, be consistent for months, not weeks.

Everything else is detail.