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Muscle Building: The Long Game

Building an impressive physique naturally takes years, not months. Here's how to make those years count.

## 📖 The Story

Jake started lifting at 22, inspired by fitness influencers who seemed to transform in 12 weeks. He followed their programs, bought their supplements, and expected similar results.

After three months of dedicated work, he'd gained... 4 pounds. His arms were slightly bigger. He could lift more weight. But he didn't look like the "after" photos he'd been promised.

"Maybe I'm not training hard enough," he thought. So he added more workouts, more exercises, more supplements. After a year, he was overtrained, frustrated, and had gained only 12 pounds—half of which was probably fat from his "bulk."

Meanwhile, his friend Marcus took a different approach. Same starting point, but Marcus understood something Jake didn't: natural muscle building is measured in years, not weeks.

Marcus focused on progressive overload, adequate protein, sufficient sleep, and patience. He didn't chase the pump or the perfect program. He just showed up consistently, added weight to the bar when he could, and trusted the process.

Five years later, Marcus had gained 35 pounds of muscle. He looked like someone who lifts. Jake had quit after two years, convinced his genetics were "bad."

The difference wasn't genetics. It was expectations.

## 🚶 The Journey

Year 1: The Golden Year (Beginner)​

What happens:

  • Fastest gains you'll ever experience
  • Neural adaptations + actual muscle growth
  • Strength increases rapidly
  • "Newbie gains" are real

Expected gains:

  • 15-25 lbs of muscle possible (men)
  • 8-12 lbs of muscle possible (women)
  • ~1-2 lbs per month

Focus:

  • Learn proper form
  • Build the habit
  • Progressive overload on compound lifts
  • Eat enough protein

Years 2-3: The Grind (Intermediate)​

What happens:

  • Gains slow significantly
  • Need more training volume
  • Periodization becomes important
  • Nutrition precision matters more

Expected gains:

  • 6-12 lbs of muscle per year (men)
  • 3-6 lbs per year (women)
  • ~0.5-1 lb per month

Focus:

  • Increase training volume
  • Optimize nutrition timing
  • Improve weak points
  • Stay consistent

Years 4-5: Refinement (Advanced)​

What happens:

  • Progress is slow and hard-won
  • Every pound of muscle is an achievement
  • Training must be highly optimized
  • Recovery becomes critical

Expected gains:

  • 2-4 lbs of muscle per year
  • Some months show no measurable gain
  • Progress measured in longer timeframes

Focus:

  • Advanced training techniques
  • Periodization (blocks, deloads)
  • Address specific weaknesses
  • Maintain what you've built

Years 5+: Maintenance & Optimization (Elite)​

What happens:

  • Near genetic potential
  • Gains are minimal
  • Focus shifts to maintaining mass
  • Quality over quantity

Expected gains:

  • 1-2 lbs per year (maybe)
  • May be approaching lifetime limit

Lifetime potential (natural):

  • Men: 40-50 lbs of muscle above untrained baseline
  • Women: 20-25 lbs above baseline
## 🧠 The Science

The Hypertrophy Process​

Muscle grows through a process called muscle protein synthesis (MPS).

Three primary mechanisms:

  1. Mechanical Tension - The primary driver. Heavy loads create tension that triggers growth signaling.

  2. Muscle Damage - Micro-tears from training require repair, leading to adaptation.

  3. Metabolic Stress - The "pump" and metabolite accumulation contribute to growth signaling.

The Protein Balance Equation​

Muscle size is determined by the balance between:

  • MPS (Muscle Protein Synthesis) - Building muscle
  • MPB (Muscle Protein Breakdown) - Breaking down muscle

For growth: MPS must exceed MPB over time

What elevates MPS:

  • Resistance training (main stimulus)
  • Protein intake (especially leucine)
  • Adequate calories
  • Sleep (growth hormone release)

What elevates MPB:

  • Caloric deficit
  • Inadequate protein
  • Excessive cardio
  • Poor recovery
## 👀 Signs & Signals

You're on Track​

SignalWhat It Looks Like
Strength increasingAdding weight or reps over weeks/months
Weight slowly increasing0.5-1 lb/week during surplus
Measurements increasingArms, chest, thighs slowly growing
Pump during trainingMuscles filling with blood during workout
Recovery adequateNot constantly sore or fatigued
Photos show changeMonthly photos reveal slow progress

Warning Signs​

SignalWhat It MeansAction
No strength progress for 4+ weeksPlateau or inadequate recoveryDeload, check sleep/nutrition
Rapid weight gain (>1.5 lb/week)Gaining too much fatReduce surplus
No weight gain despite surplusUnder-eating or over-estimating intakeTrack more carefully
Constant fatigue/sorenessOvertraining or under-recoveryReduce volume, improve sleep
Losing strengthUnder-eating, overtraining, or illnessAssess comprehensively
Joint painForm issues or too much volumeDeload, check form

Realistic Visual Progress​

Month 1-3: Barely visible change (mostly neural adaptations) Month 4-6: Slight fullness, others may notice if looking Month 6-12: Clear difference in photos, clothes fit differently Year 2-3: Obviously someone who lifts Year 5+: Impressive physique (if consistent)

## 🎯 Practical Application

First Year Program Framework​

Frequency: 3-4 days per week

Focus: Learn movements, build habit, progressive overload

Sample Week (Full Body 3x):

DayWorkout
MondayFull Body A
TuesdayRest
WednesdayFull Body B
ThursdayRest
FridayFull Body A
WeekendRest

Full Body A:

  • Squat: 3×8-10
  • Bench Press: 3×8-10
  • Barbell Row: 3×8-10
  • Overhead Press: 2×10-12
  • Bicep Curls: 2×12-15
  • Face Pulls: 2×15-20

Full Body B:

  • Deadlift: 3×6-8
  • Incline Dumbbell Press: 3×10-12
  • Pull-ups/Lat Pulldown: 3×8-12
  • Dumbbell Lunges: 2×10-12 each
  • Tricep Pushdowns: 2×12-15
  • Lateral Raises: 2×15-20

Progression:

  • Add 5 lbs to compounds when you hit top of rep range for all sets
  • Add 2.5 lbs to isolation movements
  • If you stall, add a rep each week until you can add weight

Nutrition for Beginners​

Calories: Maintenance + 200-300 (slight surplus) Protein: 1g per lb body weight Don't overthink: Eat enough, hit protein, train hard

## 📸 What It Looks Like

Realistic First-Year Timeline (Male, Starting at 160 lbs)​

MonthWeightMuscle GainedNotes
Start1600Beginning
1163~2 lbsMostly water/glycogen + some muscle
3167~5 lbsStarting to see changes in mirror
6172~10 lbsOthers notice, clothes tighter
9176~14 lbsClear difference from start
12180~18 lbsSolid first year

Note: Some weight gain includes fat. Realistic first-year muscle: 15-25 lbs for men, less for women.

A Training Day​

Pre-workout (1-2 hours before):

  • Meal with carbs and protein (e.g., oatmeal, eggs)
  • Optional: caffeine

During workout (60-90 min):

  • Water throughout
  • Focus on compound movements first
  • Progressive overload (beat last week)
  • Track everything in app/notebook

Post-workout:

  • Protein within a few hours (not urgent)
  • Carbs to replenish glycogen
  • Normal meal is fine

Rest of day:

  • Hit total protein target
  • Eat at slight surplus
  • Prioritize sleep (7-9 hours)

What 40 lbs of Muscle Looks Like​

Most people dramatically underestimate how much muscle 40 lbs represents. It's the difference between looking like you've never lifted and looking like you clearly do.

The journey:

  • 0-15 lbs: "Do you work out?"
  • 15-25 lbs: "You're in good shape"
  • 25-35 lbs: "You lift, right?"
  • 35-50 lbs: "You're jacked"

This takes 5+ years naturally. Not 12 weeks.

## 🚀 Getting Started

Week 1: Foundation​

Day 1-2:

  • Choose a beginner program (Starting Strength, StrongLifts, or similar)
  • Calculate protein target (1g per lb body weight)
  • Set up tracking (app for workouts, app for food)

Day 3-4:

  • First workout: focus on learning form
  • Use light weights—this isn't the time for ego
  • Record everything

Day 5-7:

  • Establish meal patterns that hit protein
  • Schedule your workout days
  • Get a baseline body weight

Month 1: Build the Habit​

Focus:

  • Show up consistently (3-4x/week)
  • Hit protein every day
  • Learn the main compound lifts
  • Don't worry about "optimal"—consistent beats perfect

Expect:

  • Soreness (DOMS) that decreases over time
  • Rapid strength increases (neural)
  • Maybe 2-4 lbs of weight gain (some water/glycogen)

Months 2-6: Progressive Overload​

Focus:

  • Add weight to the bar when you can
  • Hit protein consistently
  • Sleep 7-9 hours
  • Be patient

Expect:

  • Continued strength gains
  • Visible changes in photos
  • 8-15 lbs of muscle gain possible

Month 6-12: Refine​

Focus:

  • Assess weak points
  • Slightly increase volume if progressing well
  • Plan your first deload week
  • Continue tracking progress
## 🔧 Troubleshooting
ProblemLikely CauseSolution
No strength gainsUnder-recovery, inadequate food, or program issuesSleep more, eat more, check program
No weight gainNot eating enoughTrack calories precisely for 2 weeks
Gaining weight but not strengthToo much fat gain, training issuesReduce surplus, evaluate program
Always sore/fatiguedOvertraining or under-recoveryDeload, reduce volume, check sleep
One side stronger/biggerNormal asymmetryUse unilateral exercises to address
Progress stopped after initial gainsNewbie gains ended, need more volumeIncrease sets, improve nutrition
Joint painForm issues, too much volume, or injuryDeload, check form, see professional if persistent
Can't hit protein targetPoor meal planningAdd easy protein sources (shakes, Greek yogurt)
❓ Common Questions

Q: How much muscle can I gain in a month? A: Beginners: 1-2 lbs. Intermediate: 0.5-1 lb. Advanced: 0.25-0.5 lb. These are maximums with perfect training and nutrition.

Q: Do I need supplements? A: Very few matter. Creatine monohydrate is the most researched and effective (5g/day). Protein powder is convenient but not necessary if you hit protein from food. Everything else is marginal at best.

Q: Should I bulk or cut first? A: If you're over ~20% body fat (men) or ~28% (women), cut first. Otherwise, beginners can often recomp or do a slow bulk. Don't bulk if you're already uncomfortable with your body fat level.

Q: How long should I bulk? A: 3-6 months for intermediates, potentially longer for beginners. End the bulk when body fat gets uncomfortable (typically ~18-20% for men, ~25-28% for women).

Q: Is soreness a sign of a good workout? A: No. Soreness (DOMS) indicates novel stimulus, not effectiveness. You can build muscle without excessive soreness. Chasing soreness can lead to overtraining.

Q: Can I build muscle without gaining any fat? A: Very difficult. Some fat gain is normal during a building phase. The goal is to minimize it while maximizing muscle gain (aim for ~1:1 ratio or better).

Q: How important is sleep? A: Critical. Most growth hormone is released during deep sleep. Chronic sleep deprivation significantly impairs muscle growth and recovery. Aim for 7-9 hours.

⚖️ Where Research Disagrees
TopicView AView BCurrent Consensus
Protein timingAnabolic window is criticalTiming doesn't matterTotal daily intake matters most; timing is minor
Rep ranges8-12 is best for hypertrophyAll rep ranges workSimilar hypertrophy across ranges if effort is high
Training frequency1x/week per muscle is fine2x+ is betterHigher frequency (2x/week) appears superior
Optimal volumeMore is always betterMinimum effective doseIndividual variation; 10-20 sets/muscle/week is typical
Need for surplusMust be in surplus to growCan grow at maintenanceSurplus helps but isn't strictly required (especially beginners)
SupplementsMany are necessaryFood is enoughMost supplements are unnecessary; creatine is effective
✅ Quick Reference

Key Numbers:

  • Protein: 1.6-2.0 g/kg body weight (0.7-0.9 g/lb)
  • Caloric surplus: 200-400 above maintenance
  • Training volume: 10-20 sets per muscle per week
  • Frequency: 2x per muscle per week minimum
  • Beginner gains: 15-25 lbs/year (men), 8-12 lbs (women)

Daily Checklist:

  • Hit protein target
  • Ate at appropriate surplus
  • Slept 7-9 hours last night
  • Trained as scheduled (or rest day)
  • Logged workout and meals

Weekly Checklist:

  • All planned workouts completed
  • Progressive overload achieved somewhere
  • Average weight trending appropriately
  • Recovery feels adequate

Monthly Checklist:

  • Take progress photos
  • Measure arms, chest, waist, thighs
  • Review training logs for progress
  • Adjust calories/volume if needed

Signs You Need a Deload:

  • Strength dropping for 2+ weeks
  • Constant fatigue
  • Poor sleep despite good habits
  • Joint aches increasing
  • Motivation dropping significantly

💡 Key Takeaways​

Essential Insights
  • Muscle building is measured in years, not weeks. First year: 15-25 lbs possible. Lifetime: 40-50 lbs total.
  • Protein matters most: 1.6 g/kg (0.7 g/lb) is optimal. Beyond 2.2 g/kg offers minimal benefit.
  • Volume drives hypertrophy: 10-20 sets per muscle per week, trained 2x/week.
  • Progressive overload is non-negotiable. If you're not adding weight/reps over time, you're not growing.
  • Consistency beats optimization. A decent program done consistently outperforms a perfect program done sporadically.
  • Sleep is as important as training. 7-9 hours. Growth hormone, recovery, performance—all depend on sleep.

🔗 Connections​

Related Goals:

Wellness Foundations:

Personalization:

For Mo

Assessment Questions​

Ask these to understand the user's muscle-building situation:

  1. How long have you been lifting consistently? (Determines training age and expected gains)
  2. What's your current training program? (Assess quality and appropriateness)
  3. How are you currently eating? (Protein intake, surplus/deficit status)
  4. What does your sleep look like? (Critical for recovery)
  5. What are your expectations for gains? (Calibrate to realistic timelines)
  6. Have you gained muscle before? (Past success informs approach)

Recommendations by User Type​

User TypeRecommendation
Complete beginnerSimple full-body program 3x/week, focus on form, ~200-300 cal surplus
Skinny beginner ("hardgainer")Larger surplus (400-500), track everything, prioritize eating
Beginner with fat to loseRecomp (maintenance calories) or slight deficit with high protein
Intermediate stuck in plateauIncrease volume, add deload weeks, evaluate recovery
Returning after breakStart lighter than before, muscle memory will help, ramp up gradually
Older adult (40+)Same principles, more recovery time needed, higher protein

Implementation Intentions​

Help users create specific if-then plans:

Training:

  • "When Monday, Wednesday, and Friday come, I will go to the gym before [obstacle can interfere]."
  • "If I miss a scheduled workout, I will make it up within 48 hours."
  • "When I complete all reps at a weight, I will add 5 lbs next session."

Nutrition:

  • "When I have a meal, I will include at least 25g of protein."
  • "If I'm not hungry but haven't hit protein, I will have a protein shake."
  • "When I wake up, I will eat breakfast with protein within 2 hours."

Recovery:

  • "When it's 10pm, I will begin my sleep routine."
  • "If I'm feeling run down, I will take a deload week instead of pushing through."

Common Mistakes to Catch​

Watch for these patterns:

  1. Unrealistic expectations ("I want to gain 20 lbs of muscle in 3 months") → Educate on realistic timelines
  2. Program hopping → Stick with one program for 3+ months before changing
  3. Not eating enough ("I eat a lot") → Track for 1 week to verify
  4. Not enough protein → Calculate target, create meal plan
  5. Skipping compound lifts → Prioritize squat, deadlift, bench, row, press
  6. Too much cardio → Ensure it's not interfering with recovery
  7. Chasing soreness → Soreness ≠ growth
  8. Ignoring sleep → Emphasize 7-9 hours as non-negotiable

Red Flags for Professional Referral​

Recommend professional support when:

  • Persistent joint pain that doesn't resolve with rest → Sports medicine / physical therapist
  • Signs of body dysmorphia (never satisfied despite clear progress) → Therapist
  • Potential steroid use inquiries → Not qualified to advise; refer to doctor
  • Eating disorder signs (extreme restriction, binge eating) → Eating disorder specialist
  • Medical conditions affecting training → Physician clearance needed
  • Significant strength/mass loss without explanation → Physician (rule out medical causes)

Example Scenarios​

Scenario 1: The impatient beginner

User: "I've been lifting for 2 months and barely see any difference. Should I switch programs?"

Mo response: "Two months is actually just the beginning—most visible changes start around month 3-6. Let's check a few things: Are you progressively adding weight to your lifts? Are you hitting your protein target (around 1g per lb body weight)? Are you sleeping 7-9 hours? If all those are yes, you're likely on track and just need more time. The changes are happening inside first—neural adaptations, then structural. Trust the process. What does your current training week look like?"

Scenario 2: The "hardgainer"

User: "I eat so much but can't gain weight. I think I have a fast metabolism."

Mo response: "I hear this a lot, and in almost every case, the person is eating less than they think. Here's a challenge: track everything you eat for one week—every bite, every drink, every snack. Use a food scale for accuracy. I'd bet you'll find you're eating less than you think. Most 'hardgainers' are actually 'under-eaters.' If you're truly eating 3,000+ calories consistently and not gaining, we can look at other factors, but let's verify intake first. What do you typically eat in a day?"

Scenario 3: The program hopper

User: "I've tried Starting Strength, PPL, and now I'm looking at Jeff Nippard's program. What's the best?"

Mo response: "The best program is the one you'll actually stick with for 3-6 months. All three of those are solid programs—the differences between them are much smaller than the difference between consistent and inconsistent training. Program hopping is one of the biggest gainz killers because you never give anything time to work. Pick one that fits your schedule and preferences, commit to it for at least 12 weeks, and track your progress. If you're getting stronger, it's working. Which one appeals to you most?"

Scenario 4: The intermediate plateau

User: "I've been lifting for 2 years and feel like I've stopped making progress. Strength is stalled, not gaining size."

Mo response: "Plateaus at the 2-year mark are common—newbie gains are over, and your body needs more stimulus. Let's diagnose: What's your current weekly volume per muscle group? Are you training each muscle at least 2x/week? When's the last time you took a deload week? Often at this stage, you need to either increase volume (more sets), improve recovery (sleep, deload), or adjust nutrition. Also, progress at this stage is slower—are you tracking carefully enough to notice smaller gains?"

❓ Common Questions​

Q: How fast can I build muscle naturally?​

Realistic expectations by training experience:

Experience LevelMonthly Muscle GainNotes
Beginner (0-1 year)1-2 lbs/month"Newbie gains" period
Intermediate (1-3 years)0.5-1 lb/monthRate slows significantly
Advanced (3-5+ years)0.25-0.5 lb/monthVery slow, hard-earned

Factors that affect your rate:

  • Genetics: Wide variation between individuals
  • Age: Harder after 30, but still very possible
  • Training quality: Progressive overload matters more than program choice
  • Nutrition: Adequate protein and slight caloric surplus
  • Sleep: 7-9 hours is when growth happens
  • Consistency: Years of training beat months of perfection

Q: Do I need supplements to build muscle?​

The hierarchy of importance:

  1. Training (most important) — Progressive resistance training
  2. Protein — 0.7-1g per lb body weight from food
  3. Calories — Slight surplus (200-500 above maintenance)
  4. Sleep — 7-9 hours consistently
  5. Supplements (least important) — Marginal benefits at best

What actually works (evidence-based):

  • Creatine monohydrate: 3-5g daily, ~5-10% strength gain. The only supplement with strong evidence.
  • Protein powder: Convenient way to hit protein targets (not magic, just food)
  • Caffeine: Performance enhancer for workouts

What's overhyped:

  • BCAAs (waste of money if eating enough protein)
  • Testosterone boosters (don't work)
  • Most pre-workouts (caffeine is the only active ingredient that matters)
  • Fat burners (dangerous and ineffective)

Q: How much protein do I really need?​

Evidence-based targets:

GoalProtein TargetNotes
Building muscle0.7-1g per lb bodyweightHigher end if in deficit
Maintaining muscle0.6-0.8g per lb bodyweightLower end is usually fine
Older adults1-1.2g per lb bodyweightHigher needs due to anabolic resistance

Practical example (180 lb person):

  • Target: 126-180g protein daily
  • That's 4-6 palm-sized portions of meat/fish
  • Or 3 meals with ~40-50g protein each

Timing matters less than total:

  • Spread across 3-5 meals is slightly better than 1-2
  • Post-workout protein is good but not critical
  • Don't stress about the "anabolic window"

Q: Should I bulk or cut first?​

Decision framework:

Current StateRecommendationRationale
Skinny-fat (little muscle, some fat)Slight surplus + liftBuild foundation first
Overweight (>25% body fat male, >32% female)Cut firstBetter insulin sensitivity after
Already lean (<15% male, <22% female)BulkYou're ready to grow
Beginner at any body fatEither worksNewbie gains happen regardless

The case for "gaintaining":

  • Eating at maintenance while lifting hard
  • Slower muscle gain but no fat gain
  • Works well for beginners and intermediates
  • Less psychological stress than bulk/cut cycles

Q: Can I build muscle in a caloric deficit?​

Yes, but it depends:

SituationCan You Build Muscle?Notes
Untrained beginnerYes, easilyBody recomp is common
Overweight/obeseYes, likelyBody has fuel reserves
Returning after breakYesMuscle memory effect
Lean and trainedVery difficultNeed surplus or at least maintenance

How to maximize muscle in a deficit:

  • Keep protein very high (1g+ per lb)
  • Keep lifting heavy (don't switch to "toning")
  • Keep deficit moderate (300-500 cal max)
  • Prioritize sleep (even more important in deficit)
  • Accept slower progress

Q: Why am I not gaining muscle despite training hard?​

Most common causes (check in order):

  1. Not eating enough

    • Track calories for 1 week to verify
    • Most "hardgainers" under-eat

  2. Not enough protein

    • Calculate 0.8-1g per lb bodyweight
    • Track protein specifically

  3. Program issues

    • Not progressive overloading (same weight every week)
    • Too much volume (overtraining)
    • Not enough volume (under-stimulation)
    • Not hitting muscles 2x/week

  4. Recovery issues

    • Less than 7 hours sleep
    • Too much stress
    • Not enough rest days

  5. Unrealistic timeline

    • 3-6 months minimum for visible changes
    • Are you tracking progress photos?

✅ Quick Reference​

Muscle Building Targets​

MetricTarget RangeNotes
Protein0.7-1g per lb bodyweightNon-negotiable
CaloriesMaintenance + 200-500Surplus for optimal growth
Training frequencyEach muscle 2x/weekMinimum for growth
Weekly sets per muscle10-20 setsAdjust based on recovery
Rep ranges6-12 reps (mostly)Some 1-5, some 15-20
Sleep7-9 hoursWhen growth happens

Do's and Don'ts​

Do:

  • Progressive overload (add weight/reps over time)
  • Track your workouts
  • Prioritize compound lifts
  • Hit each muscle 2x/week minimum
  • Get enough sleep

Don't:

  • Program hop (stick with one for 12+ weeks)
  • Skip legs
  • Train to failure every set
  • Ignore nutrition
  • Expect rapid results

Training Priorities (In Order)​

  1. Consistency — Show up regularly
  2. Progressive overload — Get stronger over time
  3. Volume — Enough sets per muscle group
  4. Exercise selection — Compounds + isolations
  5. Advanced techniques — Drop sets, supersets, etc. (least important)

Expected Progress Timeline​

TimeframeWhat to Expect
Month 1-2Strength gains (neural), learning form
Month 3-6Visible muscle growth begins
Year 110-20 lbs muscle gain possible (beginners)
Year 2-35-10 lbs muscle gain
Year 3+2-5 lbs muscle gain per year
📚 Sources

Primary Sources (Tier A)​

  • Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018. — Tier A
  • Schoenfeld BJ, et al. Dose-response relationship between weekly resistance training volume and increases in muscle mass. Med Sci Sports Exerc. 2017. — Tier A
  • Nunes EA, et al. Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle. 2022. — Tier A

Supporting Sources (Tier B)​

  • Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010. — Tier B
  • Helms ER, et al. Evidence-based recommendations for natural bodybuilding contest preparation. JISSN. 2014. — Tier B
  • Slater GJ, et al. Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Front Nutr. 2019. — Tier B

Expert Sources (Tier C)​

  • McDonald L. Models of genetic muscular potential. — Tier C
  • Aragon AA, Schoenfeld BJ. Nutrient timing revisited. J Int Soc Sports Nutr. 2013. — Tier C