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Your Perfect Muscle-Building Day

The hour-by-hour guide to building more muscle, all day long.


1. Workout

Afternoon workouts are beneficial for several reasons. First, your body is likely more warmed up than first thing in the morning leading to less risk of injury. Second, hormones like growth hormone and testosterone are at higher levels ensuring that you get the most muscle-building benefit from your lifting session. Lastly, the demands of the workout session ensure that your energy levels are high, and you avoid the mid-afternoon slump.

To get the most out of your afternoon workout, focus on hitting your entire body combining multi-joint exercises like squats and deadlifts. This type of whole-body focus will further elevate your hormones and help you get in and out of the gym quickly.

2. Eat a high protein lunch

Protein is crucial to take in, particularly post-workout. Alongside your serving of this muscle-building macronutrient, be sure to include some fast-digesting carbohydrates like potatoes or rice. The carbohydrates will slow down catabolism – the body’s process of breaking down tissue during your workout. This results in a faster recovery and jumpstart on the muscle-building process.

3. Supplement with creatine

Creatine is one of the most popular sports supplements on the market for one reason – it works. The strength builder has been backed by numerous studies and offers a safe way for men to increase muscle mass. If you need to take back your daily dose,



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