1. Quality over quantity. Or intensity is more important than quantity. Instead of long and boring trainings rather focus on intense exercises stimulating your muscles to grow.
2. Just everything in moderation. Overtraining can namely be counterproductive. If you exercise too much, you can overload your body and slow down muscle growth. Important is to leave space for regeneration.
3. Imagine that after years of building muscles you stop exercising. You lose most of your muscle mass. When you return to exercise, most likely you won't go from zero, your return to previous state can be faster. This phenomenon is called muscle memory, when muscle cells "remember" their previous size and strength.
4. Some people can naturally gain muscle mass easier than others thanks to genetic factors, such as muscle fiber types (fast vs. slow), hormonal level or nervous system efficiency.
5. Proteins are building block of muscles. Amino acids in protein help "repair" and build muscle tissues. Protein consumption after training can support muscle regeneration, but according to many experts total daily protein intake is more important than timing.
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