The Truth About Muscle Growth (No Gimmicks, Just Science)

Hey,

When I first started hitting the gym, I did everything wrong.

I’d spend two hours lifting weights, crushing every machine, and walking out drenched in sweat. I’d follow the “eat every 2 hours” advice, stuffing chicken and rice into Tupperware, and carrying it everywhere. Yet, after months, I had nothing to show for it.

I blamed my genetics. I blamed my body type. But what I didn’t realize was this: I was following bad advice disguised as fitness “wisdom.”

Sound familiar?

Here’s the truth no one told me back then, and it’s what might be holding you back too:

1. More isn’t better.

Back then, I thought the longer I spent in the gym, the bigger I’d get. The truth? Your muscles don’t grow because of time; they grow because of effort.

It’s called progressive overload. You need to challenge your muscles by lifting heavier weights or doing more reps not spending hours running on fumes. Focused, intense 45-minute workouts can build more muscle than marathon gym sessions.

2. Your meal timing doesn’t matter.

I used to panic if I missed a meal. “If I don’t eat protein every 3 hours, my muscles will shrink!” Turns out, that’s nonsense.

Science shows that what matters most is how much protein you eat in a day, not how often. So relax—eat in a way that works for you, whether that’s two big meals or five smaller ones. Just aim for around 1g of protein per pound of body weight.

3. Supplements won’t save you.

Here’s a hard pill to swallow (pun intended): No supplement will fix a bad plan.

I spent a fortune on fat burners, BCAAs, pre-workouts you name it. What really made a difference? Sticking to the basics: eating enough protein, lifting with proper form, and getting enough sleep.

Let me leave you with this: Building muscle isn’t rocket science. It’s about consistent effort in the gym, eating smart, and giving your body time to recover.

Forget the flashy ads and overhyped influencers. Focus on what actually works.

Your Action Plan for Today:
Write down your workout plan for this week. Keep it simple focus on the basics: heavy lifts, 8-12 reps, and consistent progress.

You’ve got this.

Talk soon,
Babulal

P.S. I’ll be sharing more personal lessons (and mistakes to avoid) in next week’s email. If you have a question or struggle, hit “Reply” and let me know—I’d love to help