We have all heard the famous phrase you are what you eat, truer words have never been spoken.
If you want to build muscle you are going to have to start eating the right food.
You will not build muscle by eating burgers and chips the only thing you will build up is your belly.
You will also need to start working out correctly as well.
If building muscle is your aim you should train to failure in the 4 - 7 rep range and because testosterone levels begin to diminish after 45 minutes of hard training you will not be wanting to train for any longer than this.
You should eliminate cardio training altogether during your muscle building phrase.
You will need this energy to fuel your heavy and intense weight training sessions in the gym.
Start taking legal supplements like creatine and whey protein shakes, which can dramatically speed up the muscle building and recovery process.
Try to train with a training partner, not only can they help you when your training to failure, but they can give you words of motivation which will enable you to push out those last few reps.
If you must train on your own, never train to failure using free weights, move your workout to the machines were it is safe to train to failure on each exercise.
You will be surprised at just how many people are injured each year in the gym.
Stay focused and motivated follow a healthy diet and exercise plan, and you should start seeing good results.
Don't expect to see results overnight, it just doesn't happen this way.
Lean muscle building is a slow process, but by doing the right things you can speed it up that little bit more.