Ask most people what they’re doing to build muscle and they’ll tell you all about which training program they’re on, which exercises they’re doing, how much protein they’re eating and how many hours they spend in the gym every week. They may even brag about their dedication and “no days off” mentality.

Unfortunately, most lifters don’t understand a key principle:

If you want to build muscle, the real secret is outside the gym.

It’s called recovery, and it’s the unsung hero of gains.