Comprehensive Guide to Building Muscle: Supplements, Dosages & Nutrition Tips

Most people who start weight training do so for one core reason: to build muscle.

Some aim for a dramatic, bodybuilder-style transformation. Others simply want better shape, strength, and confidence. No matter where you fall on that spectrum, the foundation is the same — supporting muscle hypertrophy through smart training, proper nutrition, and strategic supplementation.

Below are practical, proven principles that help active individuals build lean mass more efficiently while supporting recovery and long-term progress.

1. Train Smart, Not Every Day

More workouts don’t always mean more muscle.

Limiting training to 4–5 sessions per week allows your body time to recover and adapt. A balanced schedule could look like:

• Two days training
• One day rest
• Three days training
• One day rest

Muscle growth doesn’t happen in the gym — it happens when your body repairs itself afterwards.

2. Focus on Time Under Tension

Reps matter, but how long your muscles stay under tension matters more.

For hypertrophy, aim to keep muscles working for 30–40 seconds per set. That might mean slowing down each rep instead of rushing through them.

3. Control the Negative

The lowering phase of a lift (the eccentric portion) plays a major role in muscle development.

Lower the weight under control — around 3 seconds per rep — to increase muscle engagement and training effectiveness.

4. Keep Workouts Efficient

Long, drawn-out workouts can hurt recovery.

Aim to complete sessions within 75–90 minutes to avoid excessive fatigue that can stall progress.

1. Eat Smaller, More Frequent Meals

Consuming 5–7 smaller meals per day helps maintain steady nutrient availability and supports digestion.

This approach keeps your muscles supplied with fuel throughout the day.

2. Prioritize Protein Intake.

Protein is the cornerstone of muscle growth.

A common guideline for active lifters is 1–1.5 grams of protein per pound of bodyweight, depending on training intensity and goals.

3. Rotate Protein Sources

Different proteins provide different amino acid profiles.

Mixing sources — such as whey, milk proteins, eggs, and whole foods — helps create a more complete amino acid pool for muscle repair and growth.

This is where multi-protein blends like Allmax Hexapro fit especially well.

4. Time Carbohydrates Strategically

Carbohydrates are most efficiently used:

• At breakfast
• After workouts

During these times, your body is more receptive to nutrient uptake, helping direct fuel toward muscle recovery.

5. Support Muscles Overnight

Sleep is one of the most important recovery windows.

Consuming slow-digesting protein before bed helps provide a steady flow of amino acids while you sleep — supporting overnight muscle repair.

This is a key strength of Hexapro’s multi-phase protein blend.

Training and nutrition come first. Supplements help support and enhance what you’re already doing right.

Below is a practical overview of supplements commonly used to support muscle growth.

HEXAPRO – Multi-Phase Protein Support

HEXAPRO is a premium blend of six different protein sources, designed to deliver:

• Fast-acting amino acids
• Medium-release support
• Slow, sustained nourishment

This staggered delivery helps keep muscles supplied over extended periods — especially helpful before bed or between meals.

Suggested use: Mix 1–2 scoops with water and consume before bedtime or when extended protein support is needed.

AMINOCORE – BCAA Support

BCAAs play a role in:

• Supporting muscle protein synthesis
• Reducing muscle breakdown
• Maintaining training intensity

Suggested use: 1 scoop upon waking and around 30 minutes before training.

CREATINE – Strength & Performance Support

Creatine is one of the most researched supplements available.

It helps:

• Support ATP regeneration
• Improve training output
• Enhance strength-focused performance

Suggested use: 5 grams per day, taken in the morning or post-workout.

Unlike single-source proteins, Hexapro delivers layered amino acid support, making it ideal for:

• Overnight recovery
• Long gaps between meals
• High-volume training schedules

For people balancing training, work, and life, this versatility makes Hexapro a practical, reliable protein choice.