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\u201cMuscles don\u2019t grow in the gym.\u201d

I\u2019m sure you\u2019ve heard that old bodybuilding adage before.

Well, there\u2019s truth in it.

Weightlifting alone doesn\u2019t make your muscles bigger and stronger. That\u2019s what happens after the workouts.

That\u2019s why the work that your body does to repair the stress and damage caused by training is just as important as the work you do in the gym to stress and damage your muscles.

The bottom line is if you\u2019re not fully recovering from your workouts, you\u2019re going to gain muscle and strength slower than you should.

This goes beyond muscle soreness, too.

The presence or absence of soreness is a factor to consider, but it\u2019s not the acid test of post-workout recovery. Just because you\u2019re not sore doesn\u2019t mean your body is ready for another hard workout (and, on the flip side, just because a muscle group is sore doesn\u2019t mean it can\u2019t be trained again).

You see, heavy weightlifting places a lot of stress on the body that goes beyond muscle damage. It impacts your joints, glycogen stores, and nervous and endocrine systems, and it leaves a residue of systemic fatigue and inflammation that accumulates over time.

Your body does an excellent job of setting all this right, though, if you give it what it needs, which boils down these five steps:

1. Eat enough calories
2. Eat enough protein
3. Eat enough carbohydrate
4. Get ~8 hours of quality sleep every night
5. Take the right supplements

Let\u2019s dive in and learn how to do each correctly.

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