Building strong muscles within 10 days is not realistic or safe. However, you can take steps to support muscle growth and strength over time through proper nutrition, exercise, and recovery. Here are some general guidelines, including the use of herbs and oils for muscle support:

Nutrition:

1. Protein Intake:
   • Consume an adequate amount of protein to support muscle repair and growth. Good sources include lean meats, poultry, fish, eggs, dairy, legumes, and tofu.
2. Healthy Fats:
   • Include healthy fats in your diet from sources such as nuts, seeds, avocados, and olive oil. These fats support hormone production, including testosterone, which is important for muscle growth.
3. Complex Carbohydrates:
   • Fuel your workouts with complex carbohydrates like whole grains, fruits, vegetables, and legumes. Carbohydrates provide energy for intense training sessions.
4. Hydration:
   • Drink plenty of water to stay hydrated, as dehydration can negatively impact muscle function and recovery.

Exercise:

1. Resistance Training:
   • Incorporate strength training exercises such as weightlifting, bodyweight exercises, or resistance band workouts. Focus on compound movements like squats, deadlifts, bench presses, and rows.
2. Progressive Overload:
   • Gradually increase the intensity, weight, or volume of your workouts over time to challenge your muscles and stimulate growth.
3. Rest and Recovery:
   • Allow adequate time for rest and recovery between workouts. Muscles need time to repair and grow stronger. Aim for 7-9 hours of quality sleep each night.

Herbal Support:

1. Ashwagandha:
   • Ashwagandha is an adaptogenic herb that may help reduce cortisol levels (stress hormone) and promote muscle strength and recovery.
2. Tribulus Terrestris:
   • Tribulus terrestris is believed to enhance testosterone levels naturally, which may support muscle growth and strength.

Oil Massage:

1. Coconut Oil:
   • Coconut oil can be used for massage to promote relaxation and relieve muscle tension. It may also have anti-inflammatory properties that support recovery.
2. Arnica Oil:
   • Arnica oil is commonly used topically for muscle soreness and bruising. It may help reduce inflammation and promote healing after intense workouts.

Important Note:

• While herbs and oils may offer some benefits for muscle support, they are not a substitute for proper nutrition and exercise. Building strong muscles takes time, consistency, and dedication to a healthy lifestyle.
• Always consult with a healthcare professional before starting any new supplement or herbal regimen, especially if you have underlying health conditions or are taking medications.