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Zyacin This will help to increase your protein synthesis, which will help your muscles to get larger. Prepare your body for your weight training. You must consume about twenty grams of protein thirty minutes prior to your session. This will amplify the muscle building that takes place as you lift. This is a simple as drinking a couple of glasses of cold milk before you weight train, as well as after. Make sure that your diet is nutritionally sound on days that you are going to lift. An hour or so before your workout, eat more calories than you would on a typical day. While working out doesn't give you a free pass to overeat, your body will need and burn more calories on days that you exercise. You need to know how many calories to eat per day in order to gain the muscle you want to gain. To determine your daily calorie intake you should multiple your weight by 15. The resulting number is the number of calories your body needs to build muscle and burn as much fat as possible. If you want to build your muscles, the most important thing to do is start a rotation. It is not feasible to work on the same muscle group every day..