mucsle growth

Hey, here are some tips that may help you build mucsles. First thing is proper nutrition. You must eat lots of proteins. Eat mostly red meat, because lean red meats in your daily diet contain the right nutrients to make muscles grow... so, high protein diet. Not only meat, eat also vegetables and fruits. And, eat at least 5 times a day! Do not forget breakfast! It is very important.
And the proper exercise. They will give you advice in every fitness center if you ask them and if they are enough professionals to have the knowledge. Considering exercise, I shall give you one advice: do not exaggerate in quantity, it is better to do less exercise, but let this be effective. And yes, of course, avoid injury, that is why, you need to stretch before every exercise. And do not spend money on supplements.
Also, you must have enough sleep.
Good luck!