| 1)train your muscles on different days instead of working the whole body in 1 workout
2)don't train for more than an hour,more is not always better
3)take one protein shake in the morning and the other at night or straight after your workout on training days
4)take the creatine with your post workout shake or in the morning on non training days.
you do not need to take creatine spaced throughout the day
5)if your trying to gain muscle you need to be eating quality calories every couple of hours
6)stick with the basic compound excercises and try to improve on these by adding extra weight every couple of weeks(not at the sacrifice of exercise form)
these are just a few i'm sure others will add more |