The most effective way to increase muscle mass over time is through a combination of progressive overload and proper nutrition. Progressive overload entails gradually increasing the weight or resistance used during strength training to challenge muscles consistently. Alongside this, sufficient protein intake is crucial for muscle repair and growth, ideally within 30 minutes to two hours post-workout. Additionally, ensuring adequate recovery and rest between training sessions allows muscles to heal and grow. Together, these strategies yield optimal muscle hypertrophy over time.