F I T N E S S G R I P P E R

A Science-Based Approach to
Building Muscle and Strength
 CHAPTERS
HOW MUCH PROTEIN TO BUILD MUSCLE?

HOW OFTEN SHOULD YOU LIFT TO BUILD MUSCLE?

THE BEST EXERCISES FOR BUILDING MUSCLE

HOW LONG IT TAKES TO START SEEING WORKOUT RESULTS

HOW TO APPROACH CARDIO WHILE BUILDING MUSCLE

THE BEST NUTRITION TIPS FOR MUSCLE GROWTH

HOW MUCH REST BETWEEN WORKOUTS FOR MUSCLE GROWTH?

BEST WORKOUT SPLITS FOR MUSCLE GROWTH

THE MOST COMMON MUSCLE-BUILDING MISTAKES PEOPLE MAKE

HOW TO STAY MOTIVATED TO WORK OUT

 INTRODUCTION
Welcome to "Stronger Every Day": A Science-Based
Approach to Building Muscle and Strength".

If you're looking to get stronger, build muscle, and

transform your body, you're in the right place.

This book is a comprehensive guide to everything you

need to know to achieve your fitness goals and build the
physique you've always wanted.

By the end of this book, you'll have all the tools and
knowledge you need to build muscle, gain strength, and
achieve the physique you've always wanted.

Let's get started!

 CHAPTER 1
How much protein to build
muscle?
If you're looking to build muscle, protein is a key
nutrient that you can't afford to ignore.

But how much protein should you be consuming to

achieve your muscle-building goals?

The answer depends on a few factors, such as your

body weight, activity level, and fitness goals.

However, research suggests that consuming at least 0.8

grams of protein per kilogram of body weight daily is
necessary to maintain muscle mass.

If you're looking to build muscle, though, you'll need to

consume more protein.

Aiming for at least 1.6 grams of protein per kilogram of

body weight daily is generally recommended for optimal
muscle growth.

If you're engaging in intense resistance training or

trying to gain muscle mass, you may need to consume
up to 2.2 grams of protein per kilogram of body weight
daily.
It's also important to distribute your protein intake
evenly throughout the day.

Consuming 20-30 grams of protein per meal is a good

target to aim for, and incorporating protein-rich snacks
between meals can help you meet your daily protein
needs.

Keep in mind that protein is just one component of a

balanced diet for muscle building.

In addition to adequate protein intake, you'll also need

to consume enough calories to fuel your workouts and
recover properly, stay hydrated, and engage in
consistent resistance training.

By following these guidelines and incorporating protein-

rich foods into your diet, you'll be well on your way to
building the muscle and strength you desire.

Protein rich foods

Beef Chicken Salmon Eggs Cheese

 CHAPTER 2
How Often Should You Lift To
Build Muscle?
1) Focus on quality over quantity.

While it's important to train each muscle group 2-3 times

per week for optimal muscle growth, the quality of your
workouts is just as important as the frequency.

Make sure you're lifting with proper form and technique,

and challenging your muscles with enough weight and
intensity to promote growth.

2) Consider your recovery capacity.

Everyone's body is different, and some people may need

more or less time to recover between workouts.

Listen to your body and pay attention to any signs of

fatigue or burnout.

If you're feeling excessively sore or fatigued, it may be a

sign that you need to scale back your training
frequency.
3) Don't forget about other forms of exercise.

While lifting weights is essential for building muscle, it's

also important to incorporate other forms of exercise,
such as cardio and mobility work, into your routine.

Not only will this help to prevent injury and improve

overall fitness, but it can also promote muscle growth
by improving blood flow and nutrient delivery to the
muscles.

4) Gradually increase your training frequency.

If you're new to lifting weights or have been taking a

break from your routine, it's important to gradually
increase your training frequency over time.

This allows your body to adapt to the stress of lifting

weights and reduces the risk of injury or burnout.
 CHAPTER 3
The Best Exercises for
Building Muscle
When it comes to building muscle, not all exercises are
created equal.

Some exercises are more effective than others at

targeting specific muscle groups and promoting muscle
growth.

Here are some of the best exercises for building muscle:

1) Squats

Squats are a versatile exercise that target your lower

body, including your quads, glutes, and hamstrings.

They can be performed with just your body weight or

with added resistance using weights or resistance
bands.

2) Deadlifts

Deadlifts are a powerful compound exercise that work

multiple muscle groups, including your lower back,
glutes, hamstrings, and quads.

They can be performed using a barbell, dumbbells, or

kettlebells, and can help to build total body strength and
muscle mass.
3) Bench Press

The bench press is a classic exercise for building upper

body strength and muscle mass.

It targets your chest, shoulders, and triceps, and can be

performed using a barbell or dumbbells.

4) Pull-Ups:

Pull-ups are a challenging exercise that target your

back, shoulders, and biceps.

They can be performed using a pull-up bar or assisted

machine, and can help to build upper body strength and
muscle mass.

5) Lunges

Lunges are another effective lower body exercise that

target your quads, glutes, and hamstrings.

They can be performed with just your body weight or

with added resistance using weights or resistance
bands.
6) Overhead Press

The overhead press is a compound exercise that targets

your shoulders, triceps, and upper back.

It can be performed using a barbell or dumbbells, and

can help to build upper body strength and muscle mass.

7) Rows

Rows are a great exercise for building upper back

strength and muscle mass.

They can be performed using a barbell, dumbbells, or

resistance bands, and can help to improve posture and
prevent back pain.

Keep in mind that the best exercises for building muscle

will depend on your individual goals, fitness level, and
preferences.

Incorporating a variety of exercises into your routine

can help to keep your workouts engaging and
challenging, and can help you to achieve your muscle-
building goals more effectively.
 CHAPTER 4
How Long It Takes to Start
Seeing Workout Results
 Fitness Level

If you're new to working out or have been inactive for a

while, you may see results more quickly than someone
who has been exercising regularly for years.

This is because your body will respond more quickly to

new stimulus.

However, keep in mind that the more advanced you

become, the slower your progress may be.

Workout Intensity

The intensity of your workouts can also impact how

quickly you see results.

If you're lifting heavy weights and pushing yourself to

your limits, you may see results more quickly than if
you're performing low-intensity workouts.
 Consistency

Consistency is key when it comes to seeing workout

results.

If you're not consistent with your workouts, you may not

see the progress you're hoping for.

On the other hand, if you're consistent with your

workouts and make them a regular part of your routine,
you'll be more likely to see results.

Genetics

Genetics can also play a role in how quickly you see

workout results.

Some people are naturally predisposed to building

muscle or losing fat more easily than others.
 CHAPTER 5
How To Approach Cardio
While Building Muscle
When it comes to building muscle, strength training is
essential.

However, cardio can also play a role in your fitness

routine, helping to improve cardiovascular health, burn
calories, and support recovery.

Here are some tips on how to approach cardio while

building muscle:

1) Prioritize Strength Training

If your main goal is to build muscle, strength training

should be your top priority.

Aim to lift weights 2-3 times per week, focusing on

compound exercises that target multiple muscle groups.

2) Keep Cardio Sessions Short and Intense

When it comes to cardio, short and intense sessions are
generally more effective than long, steady-state
sessions.

Consider incorporating high-intensity interval training

(HIIT) or circuit training into your routine, which can
help to boost your cardiovascular fitness while also
supporting muscle growth.
3) Choose Low-Impact Cardio

While cardio is beneficial, high-impact exercises such

as running or jumping can be hard on your joints and
may interfere with muscle recovery.

Consider choosing low-impact exercises such as

cycling, rowing, or using an elliptical machine to
minimize the impact on your joints.

4) Don't Overdo It

While cardio can be beneficial, it's essential to avoid

overdoing it.

Too much cardio can interfere with muscle growth and

recovery, so it's important to strike a balance that works
for your body.

Aim to do cardio 1-2 times per week, keeping your

sessions short and intense.
 CHAPTER 6
The Best Nutrition Tips for
Muscle Growth
Building muscle requires more than just a consistent
workout routine.

Nutrition plays a critical role in supporting muscle

growth and recovery.

Here are some of the best nutrition tips for building

muscle:

1) Eat Enough Protein

Protein is essential for muscle growth, so make sure

you're eating enough of it.

Aim to consume 1-1.5 grams of protein per pound of

body weight per day, and focus on protein-rich foods
like lean meats, poultry, fish, eggs, dairy, and plant-
based protein sources like tofu and legumes.

2) Consume Enough Calories

Building muscle requires energy, so make sure you're

consuming enough calories to support your workouts
and muscle growth.

Aim to consume slightly more calories than your body

burns each day, and focus on nutrient-dense foods like
fruits, vegetables, whole grains, and healthy fats.
3) Stay Hydrated

Staying hydrated is important for overall health and can

also support muscle growth.

Aim to drink at least 8-10 glasses of water per day, and

consider adding electrolytes to your water to aid in
hydration and recovery.

4) Get Enough Rest

Rest and recovery are just as important as nutrition and

exercise when it comes to building muscle.

Make sure you're getting enough sleep each night and

taking rest days to allow your muscles to recover and
grow.
 CHAPTER 7
How Much Rest Between
Workouts for Muscle Growth?
Rest and recovery are essential components of any
muscle-building program.

While it's tempting to push yourself to the limit with

every workout, failing to allow for proper rest and
recovery can actually hinder your progress.

Here are some important guidelines to keep in mind for

rest between workouts:

Allow for 48-72 Hours of Rest

Allowing for 48-72 hours of rest between workouts

targeting the same muscle group is a general guideline
that can help ensure that your muscles have enough
time to recover and grow.

Let Your Body Tell You When to Rest

While it's important to have a general guideline for rest

between workouts, it's also important to listen to your
body.

If you're feeling overly fatigued or sore, it may be a sign

that you need more rest.

On the other hand, if you're feeling energized and ready

to go, you may be able to reduce your rest time.
 Prioritize Sleep and Recovery:

Rest and recovery aren't just about the time between

workouts.

Getting enough sleep, staying hydrated, and fueling

your body with nutrient-dense foods are also important
for muscle growth and recovery.

Prioritizing sleep and recovery can help to ensure that

your muscles have the resources they need to recover
and grow.

Remember, building muscle requires a balance of

challenging workouts, proper nutrition, and adequate
rest and recovery.

By taking care of your body and listening to its needs,

you can achieve the strong, muscular physique you
desire.
 CHAPTER 8
Best Workout Splits for
Muscle Growth
If you're looking to build muscle, a well-designed
workout program is essential.

One important aspect of any workout program is the

workout split, or how you divide your workouts
throughout the week.

Here are some of the best workout splits for muscle

growth:

1) Push-Pull-Legs

The push-pull-legs split is a popular workout split that

targets different muscle groups on different days.

This split allows for adequate rest between workouts

and allows you to target each muscle group with more
intensity.

By focusing on pushing exercises one day, pulling

exercises another, and legs on a third day, you can
achieve a well-rounded and effective routine.
2) Upper-Lower

The upper-lower split divides workouts into upper body

and lower body days, with each muscle group worked
twice a week.

This split allows for more frequent training of each

muscle group and can be more efficient for those with
limited time to workout.

Ultimately, the best workout split for muscle growth will

depend on your individual goals, preferences, and
schedule.

However, by choosing a split that you enjoy and can

stick to consistently, you can maximize your muscle
growth and achieve your fitness goals more effectively.
 CHAPTER 9
The Most Common Muscle-
building Mistakes People Make
 Not Eating Enough

Building muscle requires energy, so it's important to

consume enough calories to support your workouts and
muscle growth.

Not eating enough can lead to a lack of energy and

hinder muscle growth.

Make sure you're eating a well-rounded, nutrient-dense

diet that provides enough calories to fuel your workouts
and support muscle growth.

Not Consuming Enough Protein

Protein is essential for muscle growth, so it's important

to consume enough of it.

Not consuming enough protein can limit muscle growth

and recovery.

Lack of Consistency
Building muscle requires consistency, both in terms of
exercise and nutrition.

Skipping workouts or not following a consistent meal

plan can hinder progress.
 Overtraining

While consistency is important, overtraining can be

counterproductive.

Overtraining can lead to fatigue, injury, and hinder

muscle growth.

Make sure you're allowing for adequate rest and

recovery between workouts to avoid overtraining.

Focusing Only on Cardio

While cardio is important for overall health, focusing

only on cardio can limit muscle growth.

Incorporating weightlifting and resistance training is

essential for building muscle.

Make sure you're incorporating weightlifting and

resistance training into your workout routine to
maximize muscle growth.
 CHAPTER 10
How to Stay Motivated to
Work Out
1. Set realistic goals that are specific, measurable, and

achievable within a certain timeframe.

2. Find a workout buddy to stay motivated and hold

yourself accountable.

3. Mix up your workouts by trying new exercises,

classes, or outdoor activities.

4. Track your progress with a fitness app or journal to

celebrate your achievements.

5. Reward yourself for hitting milestones or achieving

your goals.

6. Establish a consistent workout routine by

scheduling your workouts at the same time each day

or week.

7. Focus on the benefits of working out, such as

increased energy, improved mood, and better overall

health, to stay motivated.

By following these strategies and staying committed to

your fitness goals, you can stay motivated to work out

and achieve the results you desire.

 thank
you
Thank you for giving me your trust and following my
content, you deserve this book as a gift from me.

@FITNESSGRIPPER