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The following advice is not meant for people who are professionally doing fitness but for those who want to get the most out of thieir time in the gym.


Go see No Nonsense Muscle Building website and discover a program that can help you.


Read these short facts about muscle mass growth.


Exercising 3 times per week is what you should do. If you are thinking about doing it more often you can do that cheap adidas crazy byw , but make sure you are in good shape before you begin.
Too many people start too strong by training too many times, they over exhaust their body and don’t get the same results.


Have a dieting plan. Keep calculating how much you need to eat every month or so. With higher muscle mass you need to eat more proteins to sustain it. The main point of working out and dieting is to develop new muscle but keep fat low or even lower it. Dieting while skinny is not much different, you need to eat more calories and 1g of protein per pound of weight. But your foods should be calorie rich as well, like eating pasta and rice that both have lots of calories.


You must do lots of strength exercise. Cardio is good for fat loss workouts and not muscle mass growth. You want to let your body know you want more muscle on your bones. Strength training is the way to go.


You can check out No Nonsense Muscle Building training program for more info.


The absolutely best strength exercise is a squat. Being very deliberate in the gym will make you tired and sore for the first few weeks constantly. This is a good sing of your good workouts.


Don’t workout too much on machines. Do more work with weights and other lifting equipment. Dumbbells are much better at doing natural body movement and machines are much more mechanical and can injure your body. Squats can be done without any kind of machines, the only thing you need is good technique and weights. Lifting 300 pounds with squats means you are very strong. Have this goal in mind no matter how weak you currently are.


Dieting is important. You should eat 1g of protein per 1 pound of your weight. With 170lbs you must eat 170g of protein every single day. There is a lot of protein in meat, fish, cottage cheese, milk, almonds and soy. You can find other kind of foods that you like and that are rich in protein.


The best way to build muscle is to train your whole body. Legs included because there are the biggest muscles. If you are lazy and want to train just one part of your body don’t make that mistake. In the end you will look unnatural and ugly. Have you seen one of those guys who have super big arms and shoulders but they are in shorts and you can see their skinny legs which looks super funny and weird. You don’t want to be one of those guys.


Let’s sum it up.
Exercise intensively and not longer than 1 hour. Get 8 hours of sleep every day. Eat properly and enough calories. Have control over your focus and achieve your goals.


It’s easy to gain muscle if you have the knowledge. Read No Nonsense Muscle Building.


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