1.Eat. You have to eat more than 3 times a day in order to consume enough protein, carbs and fats.You have keep your system saturated with amino acids and glycogen, if you want to gain muscle.Not eating every enough protein can lead to muscle tissue breakdown.

2.You should concentrate your training program around the compound movements, such as deadlifts,squats and presses. That means that you should lift heavy and work as many muscle groups as possible with as few sets as possible. Deadlifts for example work the whole body.

3.Overtraining is the number one factor that prevents you from gaining muscle mass.As said before,do a short workout revolving mainly around the big movements.Don't do 30 + "pump" sets.They do not trigger muscle growth.Don't train more than two days in a row. Besides your muscles,your CNS (central nervous system) has to recover.

4.Eat or drink fast carbs and protein after your workout.Increasing insulin levels immediately after an intense workout promotes protein synthesis.

5.Every five to six weeks either take a week off or reduce your weights by 50%.This will give your body and CNS time to recover.

6.You probably heard this a thousand times, but sleep is the second most important thing.You can eat all the protein in the world,but without at least 8 hours of sleep you won't grow to your full potential.

7.Finally, don't get over exited about things.Your body produces cortisol when exposed to stress.Cortisol is responsible for the muscle breakdown.

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