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Recommendations for people having difficulties to build up muscles

Often it is not only insufficient energy and/or protein intake that hinders efficient muscle build-up. Inappropriate training, high energy output (e.g. through daily physical work), strong growth in adolescents and a very active energy metabolism can also have an effect.
Basically, in such cases one should not only take enough protein throughout the day, but also try to significantly increase total energy intake. Of course, this must be combined with adequate and sufficient workouts, otherwise an increase in body mass will substantially consist of body fat. With this nutrition and training plan, muscle building is successful:

» Nutrition and Training Plan for Hardgainers (PDF)

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