Muscle doesn’t grow while you’re training—it grows while you’re recovering. When you lift weights or do resistance work, you create tiny tears in your muscle fibers. Your body repairs and strengthens them, but only if you give it enough rest and the right fuel.
To grow muscle, I focus on three key things: progressive overload (gradually increasing the challenge), proper nutrition (especially protein), and sleep. So many people overlook sleep, but it’s when most muscle repair actually happens.
Also, don’t worry about “getting bulky.” Building muscle takes time, consistency, and intention. It won’t sneak up on you. But the strength, confidence, and energy you gain? Totally worth it.
Jean Paul Rivas