{"id":4775,"date":"2026-01-19T11:20:05","date_gmt":"2026-01-19T07:20:05","guid":{"rendered":"https:\/\/nitrogymuae.com\/?p=4775"},"modified":"2026-07-17T09:01:03","modified_gmt":"2026-07-17T05:01:03","slug":"a-simple-guide-to-how-muscles-actually-grow","status":"publish","type":"post","link":"https:\/\/nitrogymuae.com\/index.php\/a-simple-guide-to-how-muscles-actually-grow\/","title":{"rendered":"Understanding Muscle Hypertrophy: A Simple Guide to How Muscles Actually Grow"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"4775\" class=\"elementor elementor-4775\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4a4b937 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4a4b937\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3cdced6\" data-id=\"3cdced6\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-5c01f45 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5c01f45\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-0a99a0d\" data-id=\"0a99a0d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1472c08 elementor-widget elementor-widget-heading\" data-id=\"1472c08\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Understanding Muscle Hypertrophy: A Simple Guide to How Muscles Actually Grow\n\n\n<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d649c99 elementor-widget elementor-widget-text-editor\" data-id=\"d649c99\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Do you train hard but feel like your results have stalled? Understanding how muscles actually grow changes everything. Muscle hypertrophy doesn&#8217;t happen in the gym; it happens after it. Training creates the stimulus through mechanical tension and muscle fibre breakdown; recovery is where your body rebuilds those fibres thicker and stronger. Get both right and growth becomes predictable. At <a href=\"https:\/\/nitrogymuae.com\/index.php\/dubai-silicon-oasis\/\">Nitro Gym in Silicon Oasis<\/a>, our certified trainers build programmes around exactly this science so every session moves you forward.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e9287d elementor-widget elementor-widget-button\" data-id=\"2e9287d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/nitrogymuae.com\/index.php\/dubai-silicon-oasis\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Know more<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fd94e00 elementor-widget elementor-widget-image\" data-id=\"fd94e00\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"550\" src=\"https:\/\/nitrogymuae.com\/wp-content\/uploads\/2026\/01\/A-Simple-Guide-to-How-Muscles-Actually-Grow.webp\" class=\"attachment-large size-large wp-image-4790\" alt=\"A Simple Guide to How Muscles Actually Grow\" srcset=\"https:\/\/nitrogymuae.com\/wp-content\/uploads\/2026\/01\/A-Simple-Guide-to-How-Muscles-Actually-Grow.webp 800w, https:\/\/nitrogymuae.com\/wp-content\/uploads\/2026\/01\/A-Simple-Guide-to-How-Muscles-Actually-Grow-300x206.webp 300w, https:\/\/nitrogymuae.com\/wp-content\/uploads\/2026\/01\/A-Simple-Guide-to-How-Muscles-Actually-Grow-768x528.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f11ef44 elementor-widget elementor-widget-heading\" data-id=\"f11ef44\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The Science of Muscle Breakdown and Repair<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a8b2294 elementor-widget elementor-widget-text-editor\" data-id=\"a8b2294\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Muscle growth doesn&#8217;t actually happen while you are lifting weights in the gym. Instead, the gym is where you create the stimulus for growth. When you lift heavy weights or push your muscles to their limit, you cause tiny, microscopic tears in the muscle fibers. This might sound scary, but it is a perfectly healthy and necessary part of the process.<\/p><p>Once you leave the gym, your body goes into &#8220;repair mode.&#8221; It treats these tiny tears like small injuries and works to fix them. However, your body is smart; it doesn&#8217;t just fix the fibers to their original state; it builds them back slightly thicker and stronger to handle that stress better next time. This cycle of breakdown and repair is fundamentally How Muscles Actually Grow over weeks and months of training.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9d98898 elementor-widget elementor-widget-heading\" data-id=\"9d98898\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Three Pillars of Effective Hypertrophy<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5338b4c elementor-widget elementor-widget-text-editor\" data-id=\"5338b4c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>To keep your body in a state where it is constantly <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6202268\/\">building new tissue<\/a>, you need to follow a few specific principles. Without these, your progress will eventually stall.<\/p><ul><li><strong>Mechanical Tension:<\/strong> This is the most important factor. It means lifting weights that are heavy enough to challenge your muscles through a full range of motion.<\/li><li><strong>Progressive Overload:<\/strong> You must give your muscles a reason to keep growing. This means slowly increasing the weight, the number of repetitions, or the number of sets in your routine every few weeks.<\/li><li><strong>Metabolic Stress:<\/strong> Often called &#8220;the pump,&#8221; this is the burning sensation you feel during high-rep sets. It signals to your body that it needs to adapt to high-energy demands.<\/li><li><strong>Sufficient Protein Intake:<\/strong> Muscle is made of protein. You need to eat enough of it to provide the &#8220;bricks&#8221; your body uses to rebuild the fibers you broke down during your workout.<\/li><li><strong>Quality Sleep:<\/strong> Your body primarily releases <a href=\"https:\/\/nitrogymuae.com\/index.php\/how-sleep-impacts-muscle-growth-and-fat-loss\/\">growth hormone<\/a> while you sleep. If you don&#8217;t rest, you interfere with the repair process.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-f4f0ba7 elementor-widget elementor-widget-heading\" data-id=\"f4f0ba7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Hypertrophy Training at Nitro Gym Dubai Silicon Oasis\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e7a57c8 elementor-widget elementor-widget-text-editor\" data-id=\"e7a57c8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Building a better physique requires more than just knowledge; it requires the right tools. At Nitro Gym, our <\/span><a href=\"https:\/\/nitrogymuae.com\/index.php\/dubai-silicon-oasis\/\"><span style=\"font-weight: 400;\">gym in dso<\/span><\/a><span style=\"font-weight: 400;\"> is specifically designed to support the science of muscle growth. We provide an environment where you can focus entirely on the intensity of your session without distractions.<\/span><\/p><p><span style=\"font-weight: 400;\">Our Silicon Oasis branch features top-of-the-line plate-loaded machines and a massive selection of free weights, which are essential for creating the mechanical tension needed for hypertrophy. Whether you are a beginner or an advanced lifter, the atmosphere at Nitro Gym encourages the hard work required for growth. Plus, our expert trainers understand how muscles actually grow and can design a <a href=\"https:\/\/nitrogymuae.com\/index.php\/fitness-planning-at-nitro-gym\/\">personalized program<\/a> that ensures you are applying progressive overload correctly every single week.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4ceeb8b elementor-widget elementor-widget-heading\" data-id=\"4ceeb8b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Common Muscle Growth Curiosities\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f992695 elementor-widget elementor-widget-accordion\" data-id=\"f992695\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-accordion\">\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2611\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-2611\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Q: Do I need to be sore the next day to know my muscles are growing? <\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2611\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-2611\"><p><span style=\"font-weight: 400;\">A: Not necessarily. Muscle soreness, known as <\/span><a href=\"https:\/\/en.wikipedia.org\/wiki\/Delayed_onset_muscle_soreness\"><span style=\"font-weight: 400;\">DOMS<\/span><\/a><span style=\"font-weight: 400;\"> is just a sign that you did something new or high in volume. While it can happen, you can still achieve significant growth without being in pain the next day. The best sign of growth is getting stronger over time.<\/span><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2612\" class=\"elementor-tab-title\" data-tab=\"2\" role=\"button\" aria-controls=\"elementor-tab-content-2612\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Q: What is the best repetition range for muscle size? <\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2612\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"2\" role=\"region\" aria-labelledby=\"elementor-tab-title-2612\"><p><span style=\"font-weight: 400;\">A: Science shows that muscles can grow in many rep ranges, but the &#8220;sweet spot&#8221; for most people is between 8 and 12 reps per set. This range provides a great balance of heavy weight and enough time under tension.<\/span><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2613\" class=\"elementor-tab-title\" data-tab=\"3\" role=\"button\" aria-controls=\"elementor-tab-content-2613\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Q: Can I grow muscle if I am only doing cardio?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2613\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"3\" role=\"region\" aria-labelledby=\"elementor-tab-title-2613\"><p><span style=\"font-weight: 400;\">A: Cardio is great for your heart, but it is not the best way to trigger hypertrophy. To see How Muscles Actually Grow in terms of size and shape, you need some form of resistance training, like lifting weights or using gym machines.<\/span><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t<script type=\"application\/ld+json\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@type\":\"FAQPage\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"Q: Do I need to be sore the next day to know my muscles are growing?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<p><span style=\\\"font-weight: 400;\\\">A: Not necessarily. Muscle soreness, known as <\\\/span><a href=\\\"https:\\\/\\\/en.wikipedia.org\\\/wiki\\\/Delayed_onset_muscle_soreness\\\"><span style=\\\"font-weight: 400;\\\">DOMS<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\"> is just a sign that you did something new or high in volume. While it can happen, you can still achieve significant growth without being in pain the next day. The best sign of growth is getting stronger over time.<\\\/span><\\\/p>\"}},{\"@type\":\"Question\",\"name\":\"Q: What is the best repetition range for muscle size?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<p><span style=\\\"font-weight: 400;\\\">A: Science shows that muscles can grow in many rep ranges, but the &#8220;sweet spot&#8221; for most people is between 8 and 12 reps per set. This range provides a great balance of heavy weight and enough time under tension.<\\\/span><\\\/p>\"}},{\"@type\":\"Question\",\"name\":\"Q: Can I grow muscle if I am only doing cardio?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<p><span style=\\\"font-weight: 400;\\\">A: Cardio is great for your heart, but it is not the best way to trigger hypertrophy. To see How Muscles Actually Grow in terms of size and shape, you need some form of resistance training, like lifting weights or using gym machines.<\\\/span><\\\/p>\"}}]}<\/script>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6b830e7 elementor-widget elementor-widget-heading\" data-id=\"6b830e7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Taking the Next Step in Your Growth\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-43f5c12 elementor-widget elementor-widget-text-editor\" data-id=\"43f5c12\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Muscle growth isn&#8217;t about luck it&#8217;s about consistent stimulus, progressive overload, adequate protein, and quality recovery. Get those right and results follow. At\u00a0<a href=\"https:\/\/nitrogymuae.com\/\" target=\"_blank\" rel=\"noopener\">Nitro Gym<\/a>\u00a0in Silicon Oasis, our certified trainers and premium equipment give you the tools and guidance to apply every one of these principles correctly, every session.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2b6f897 elementor-widget elementor-widget-button\" data-id=\"2b6f897\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/nitrogymuae.com\/index.php\/dubai-silicon-oasis\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Contact Us<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fa651c3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fa651c3\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-64efaa1\" data-id=\"64efaa1\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Understanding Muscle Hypertrophy: A Simple Guide to How Muscles Actually Grow Many people visit the gym to change the way their body looks, but few truly understand the biological processes behind it. Muscle hypertrophy is simply the scientific term for the increase in muscle size. By learning the basics of How Muscles Actually Grow, you [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4790,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[],"class_list":["post-4775","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodybuilding"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How Muscles Actually Grow: A Guide to Hypertrophy<\/title>\n<meta name=\"description\" content=\"Discover how muscles actually grow with this simple guide to muscle hypertrophy. 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