The process of developing the musculature of the body through specific types of diet and physical exercise, such as weightlifting, especially for competitive exhibition. When you feel ready and have the time, you can escalate your workout to four days a week and add some more sets and reps as stated above. You’ll reach new levels in your training and see some nice changes in the mirror.
There's nomuscle growth benefit to eating many small meals throughout the day as opposed to the typical routine of three big ones . So stick to the standard routine of breakfast, lunch, dinner, and the occasional snack. As for post-workout meals, one study suggests it increases your rate of muscle gain .