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Which Foods Contain the Most Protein? Everyone knows that protein is in almost everything, but which foods have the highest protein content? Whether you're looking for muscle growth, weight loss, or plant-based options, some foods stand out as top protein sources. Protein comes in two main categories: Animal-Based Protein – High in essential amino acids, which are crucial for muscle growth . Plant-Based Protein –  Rich in fiber and antioxidants, which improve digestion and support long-term health. Let’s break down the highest-protein foods in each category. Top Animal-Based Protein Sources (Per 100g) Chicken breast – 31g Turkey breast – 29g

Are stretches good for muscle growth? I used to always stretch before working out—until I heard that stretching can destroy muscle growth. That sounded crazy because I thought stretching was supposed to prevent injuries, not hurt my progress. I had heard of static and dynamic stretching, but I never really knew when to do them. Turns out, both improve flexibility and mobility, but they serve different purposes and can affect your muscles in very different ways. Static stretching is when you hold a position for 20 to 60 seconds without movement—like sitting and reaching for your toes to stretch your

How many sets and reps should you do? I’ve always stuck to 3 sets of 9 reps, without really questioning it. But after learning about different training methods, I realized that the number of sets and reps can completely change your results. Different rep ranges help you train for specific goals—strength, muscle growth (hypertrophy), endurance, or power—and understanding them can help you get better results. Strength Training (Low Reps, Heavy Weight) Reps: 1–6 per set Sets: 3–6 Rest: 2–5 minutes between sets Weight: 85–100% of your 1-rep max (1RM) Hypertrophy (Muscle Growth, Moderate Reps) Reps: 6–12 per set Sets: 3–5

The first time I went to the gym, I didn't follow a workout split—I just trained my whole body in every session. It worked for me at that stage because, even though the progress was small, it was still progress. I got stronger, and that was enough for me at the time. After a few months, I decided to try a workout split, as I wanted to see more progress and focus on each muscle group more, as I felt some groups got neglected. So without having any idea what program to do, I started researching and found there are