Most people don’t see any results even when they are following their diet and training hard. However, there might be some key elements effecting their results. And, recovery is the most important key factor when it comes to muscle building.

People give attention to their diet and workout but neglect the key factor which is sleep. A healthy human body needs enough sleep of 7-8 hours. Sleep cannot be replaced. It acts like a magical drug that will help you grow your muscle.

Apart from this, what you can do for recovery, is not train every single day. For most beginners, they join the gym and try to train every day without taking any rest day. This can be counter-productive. So, try to train intense in your workout days and take a rest day in between.

When I started working out, one of the major gains I had was when I worked out just for 3 days per week. This is because I had pretty much good recovery and rest. So, try to workout in alternate days with one day rest in between. This will help your central nervous system as well as your body to get recovered fully.

It's going to be enough for you to train 3 days a week with 60-90 minutes session. Let me give you an example. “Mike Mentzer” is the first bodybuilder to promote high intensity workout. He used to workout once a week or once every other week with few, 3-4 exercises. But his workout intensity was of next level. You can search his workout routines on Youtube. He was a world class bodybuilder who was neck to neck with Arnold. Similarly, in the next era, Dorian Yates used to train 4 days a week with 45-60 minutes of session with high intensity. He used to believe that muscles are actually built in rest days.

Try training 3-4 days a week for a month even if you are a beginner or intermediate and see the results you get. This can be a game changer for you. Try to train with high intensity. Don’t just go through the motion. Track your every single workout and try to increase the reps or weight in every week.

Recovery is very important and crucial part in body building. Try to get enough recovery and sleep well. And this can be the missing link for your muscle gains.