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Ads by Eonads  Here are some tips for building strong muscles: Nutrition 1. *Eat enough protein*: Aim for 1.6-2.2 grams of protein per kilogram of body weight from sources like lean meats, fish, eggs, dairy, and plant-based options. 2. *Focus on complex carbohydrates*: Include whole grains, fruits, and vegetables in your diet to provide energy for workouts. 3. *Healthy fats are essential*: Nuts, seeds, avocados, and olive oil support hormone production and overall health. Training 1. *Progressive overload*: Gradually increase weight or resistance to challenge muscles and stimulate growth. 2. *Focus on compound exercises*: Include squats, deadlifts, bench press, and rows in your workout routine to target multiple muscle groups. 3. *Incorporate variety and periodization*: Change your workout routine every 4-6 weeks to avoid plateaus and prevent overtraining. Recovery 1. *Get enough sleep*: Aim for 7-9 hours of sleep per night to allow muscles ...