Build muscle with 2-3 hard sets per exercise, heavy weight near failure, and an upper/lower split. Creatine works, BCAAs don't if you're eating enough protein. Eat 20-50g carbs before training, rest 90-120 seconds between sets, and stick with the same program for 4-8 weeks.
Muscle building cheat codes I know at 29 that I wish I knew at 19. Doing 2 to 3 hard sets of an exercise is all you need to build muscle. Don't combine cardio and weights in the same workout. Lift weights first, do cardio after. You can build muscle in any rep range as long as you lift heavy and close to failure. You don't need to eat protein after your workout, but it can help kickstart your recovery. You don't need to take creatine. to build muscle, but it is the most researched supplement out there and it will help. BCAAs are a waste of money if you are eating protein. Don't buy them. Eating 20 to 50 grams of carbs 30 to 90 minutes before your workout will help you lift heavier and have a better workout. Instead of doing a chest day, back day, arm day, follow a lower body, upper body workout split. Rest for at least 90 seconds, if not 2 minutes, in between your sets. Circuit training is trash for building muscle. Do all sets of an exercise in a row before going to the next exercise. Your muscles are 75% water. If you don't drink enough, your workouts and how you look will suffer. If the last 3 reps of your set aren't incredibly challenging, you need to lift heavier weight. You should keep the same workouts for 4 to 8 weeks in a row and then switch it up.
