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Building muscle is not complicated, but it does require the right conditions over time. That means: • a small, intentional calorie surplus • progressive training performance, working to or as close to failure as possible • adequate sleep • patience and consistency (it won’t happen in 8 weeks) • a steady, controlled rate of weight gain A growth phase also does not mean eating carelessly. Food quality still matters, with the majority of intake coming from nutritious, well-structured meals, and fle

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