Muscle Gain Kaise Kare | Complete Body Building Guide Hindi

💪 Complete Guide 2026

Muscle Gain
Kaise Kare?

Body banane ka sahi tarika — Diet, Exercise, Rest aur Common Mistakes.
Ek post mein poori jankari, bilkul seedhi baat.

🗓️ Last Updated: February 2026

🥩 Diet Plan 🏋️ Exercise Guide 😴 Recovery Tips ❌ Mistakes to Avoid

1.6–2.2gProtein per kg
body weight daily

500+Extra calories
chahiye roz

7–9Hours neend
roz zaroori

90Din mein
results dikhenge

🔥 Muscle Gain Kya Hota Hai?

Muscle gain — jise Hypertrophy bhi kehte hain — woh process hai jisme aapke muscle fibers exercise ke baad repair hokar pehle se zyada bade aur strong bante hain. Isko samajhna bahut zaroori hai. Agar aap fat loss ke saath muscle gain bhi karna chahte ho toh yeh guide poori padho.

⚡ Golden Rule: Muscle gain ke liye aapko Caloric Surplus mein rehna hoga — yani jitna burn karo usse zyada calories khao. Lekin fat na bane isliye protein high rakhna padega. Yeh simple formula hai jo 99% log ignore karte hain.

🥗

Sahi Diet

High protein, complex carbs aur healthy fats — muscle ke teen pillars. Inke bina gym waste hai.

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Progressive Overload

Har hafte thoda zyada weight ya reps — tabhi muscle grow karega. Same weight se kuch nahi hoga.

😴

Rest & Recovery

Muscle gym mein nahi, neend mein banta hai. Rest skip karna matlab results half karna.

⏳

Consistency

90 din mein results chahiye? Toh ek bhi din skip nahi — shortcuts ke chakkar mein mat pado.

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🥩 Muscle Gain Diet — Kya Khaye?

Muscle building mein diet ka 70% role hota hai. Aap gym mein kitni bhi mehnat karo — agar protein aur calories sahi nahi hain toh muscle nahi banegi. Yeh woh foods hain jo roz aapki plate mein hone chahiye:

🥚

Ande (Eggs)6g protein per anda — sabse sasta aur best source

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Chicken Breast31g protein per 100g — lean muscle ke liye perfect

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Fish / TunaOmega-3 + high protein — double fayda ek saath

🌾

PaneerVeg logon ke liye best protein — roz khao

🍚

Brown Rice / OatsSlow carbs — poore din energy milti hai

🥜

Peanut ButterHealthy fats + calories — bulking ka best dost

🍌

Kela (Banana)Pre-workout energy boost — natural aur fast carbs

🥛

Doodh / WheyPost-workout muscle recovery ke liye zaroori

Aapko Kitna Protein Chahiye?

1.6 – 2.2g

Per KG Body Weight Per Day
Matlab: 70kg ke insaan ko = 112 – 154g protein roz

💡 Pro Tip: Protein ko 4–5 meals mein divide karo. Ek baar mein body 40g se zyada efficiently absorb nahi kar paati — toh "spread karo, ek baar mein stuff mat karo."

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🏋️ Muscle Building Exercise Plan — Kya Kare?

Muscle gain ke liye Compound Movements sabse effective hain — Squat, Deadlift, Bench Press, Pull-ups. Yeh ek saath multiple muscle groups target karte hain aur testosterone release trigger karte hain jo muscle growth mein directly help karta hai. जिम में मेहनत करके भी नहीं मिल रहे रिजल्ट? ये 5 गुप्त गलतियाँ 90% लोग करते हैं — zaroor padho.

Monday

💪 Chest + TricepsBench Press, Incline DB Press, Tricep Dips, Cable Pushdown

Tuesday

🦾 Back + BicepsDeadlift, Pull-ups, Barbell Row, Hammer Curls

Wednesday

🦵 Legs DaySquat, Leg Press, Romanian Deadlift, Calf Raises

Thursday

🏋️ Shoulders + AbsOHP, Lateral Raises, Front Raises, Plank, Crunches

Friday

🔁 Full Body + Weak PointsCompound movements + jis muscle par zyada focus karna hai usse extra karo

Sat – Sun

😴 Rest ya Light WalkMuscle recovery ke liye yeh din equally important hain — gym mat jao aaj

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  Progressive Overload: Har week 2.5–5kg weight badhao ya reps increase karo — yahi muscle growth ka asli secret hai.
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  Rep Range: Muscle gain ke liye 6–12 reps per set best hai. 3–4 sets per exercise karo.
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  Tempo: Controlled movement karo — 2 sec up, 1 sec pause, 3 sec down. Fast nahi, intentional movements karo.
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  Warm-up: Har session se pehle 10 min warm-up — injury se bacho aur performance bhi automatically better hogi.

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😴 Rest aur Recovery — Kyun Zaroori Hai?

Sunne mein ajeeb lagta hai lekin yeh sach hai — muscle gym mein nahi, neend mein banta hai. Jab aap sote ho, body Growth Hormone release karti hai jo muscle repair aur growth ke liye responsible hai. Rest ignore karna matlab apne results ko aadha karna.

7–9Hours Neend

Roz minimum 7 ghante neend lena mandatory hai — koi compromise nahi.

48Hours Muscle Rest

Ek muscle group train karne ke baad 48 hrs rest do — tabhi grow karega.

2Rest Days / Week

Hafte mein 2 din full rest — overtraining se bachna zaroori hai.

30Min Post-Workout

Workout ke 30 min ke andar protein meal ya shake lo — yeh window miss mat karo.

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❌ Kya Na Kare — Common Mistakes

Bahut log gym join karte hain, mehnat bhi karte hain — lekin yeh galtiyan unka progress rok deti hain. Check karo kahin tum bhi toh yeh nahi kar rahe:

• ✗Protein ignore karna: Bina protein ke muscle banana bilkul impossible hai — yeh sabse common aur badi galti hai.
• ✗Ek hi exercise repeat karna: Variety zaroori hai — same exercise se body adapt ho jaati hai aur growth ruk jaata hai.
• ✗Cardio zyada karna: Muscle gain phase mein heavy cardio muscle burn kar sakta hai — minimum rakhein.
• ✗Neend skip karna: Raat ko 2–3 baje tak phone chalana aur subah gym — yeh combination kaam nahi karega kabhi.
• ✗Junk food se calories lena: Caloric surplus achhe food se aana chahiye — pizza aur burger se nahi.
• ✗Results ki jaldi karna: Muscle gain ek slow process hai — 3 se 6 mahine patience rakhein. Shortcuts nahi hote.
• ✗Form kharab karna: Heavy weight uthana aur form kharab karna — yeh injury ka seedha raasta hai.

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❓ Aksar Pooche Jaane Wale Sawaal (FAQ)

Q: Muscle gain ke liye kitna protein chahiye?

Body weight ke hisaab se 1.6 se 2.2 gram protein per kilogram roz lena chahiye. Matlab 70kg ke insaan ko 112–154g protein daily chahiye muscle gain ke liye.

Q: Muscle gain mein kitne din mein result dikhta hai?

Regular workout aur sahi diet follow karne par 8 se 12 hafte mein noticeable results dikhenge. Pahle 4 hafte strength badhti hai, phir muscle size badhlna shuru hoti hai.

Q: Kya bina supplement ke muscle gain ho sakta hai?

Haan bilkul! Natural food sources jaise ande, chicken, paneer, dal aur dahi se poora protein mile sakta hai. Supplements sirf convenience ke liye hain — zaroorat nahi hai.

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Ab Uthao Aur Shuru Karo!

Muscle gain koi secret formula nahi hai — sahi diet, consistent training, aur proper rest. Yeh teen cheezein follow karo aur 90 dinon mein results khud dekhoge. Free 7-Day Diet Plan download karo neeche se!

⬇️  Diet Plan Download Karo — Free

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