Along with diet, your training plan will determine how well you build muscle. A workout plan for muscle hypertrophy generally requires that you train two to four days a week with a programme that includes three to six sets of six to 12 reps per exercise. You should lift 75–85 percent of your one-rep max (or 1RM) to help build muscle mass, according to the National Academy of Sports Medicine.
Your hormone levels can also play a role in how well you build muscle. However, it's not advised that you take hormones unless prescribed by your doctor.
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