Adrian W. answered • 08/27/19
Creative Artist, Performance Coach, Passionate Educator
The ANSWER is ..... ALL 3! (Plus the X-Factor.)
There is rarely a "one-size fits all" approach to Bodybuilding, specifically Hypertrophy -- the process of growing muscle size and volume.
The science says: You lift with a determined amount of resistance, targeted to a muscle group, for a certain number of rep and set schemes, as part of a prescribed training schedule for several weeks.
To grow volume, you should optimally consume a surplus of calories, and focus on more grams of protein per pound of bodyweight per day. This is not easy to do and should be scaled intelligently for the beginner.
If you are training at the frequency / intensity necessary for considerable Hypertrophy or "Getting BIG," your body will require more fuel for muscle recovery and growth. If you are unable to hit your target Nutrient levels, quality supplements maybe a viable option. Hemp protein powder and certain Krill oils are my personal favorites.
Last, but not least -- there is RECOVERY, the X-Factor. Without this, training is not utilized to maximum potential. You must rest and obtain deep restorative sleep, so that your mind and body can adapt to the extreme demand you're putting on it. Along the journey, proper recovery will lead to muscle growth, and you'll be able to notice the change while feeling great at the same time.
