Muscle Grows During Recovery, Not During Sets

Lifting breaks muscle. Recovery rebuilds it stronger.

The Growth Mechanism

• Mechanical tension creates micro-damage

• Protein synthesis repairs and adapts tissue

Why Training Hard Isn’t Enough
Without recovery, you’re accumulating fatigue, not progress.

Key Recovery Factors

• Sleep: primary anabolic driver

• Nutrition: sufficient protein and calories

• Rest days: allow nervous system reset

Signs You’re Under-Recovering

• Strength plateau

• Poor sleep

• Elevated resting heart rate

Conclusion

Train hard. Recover harder. Growth lives in the space between sessions.