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ng will not translate into new muscle unless you are eating enough calories, and a food record gives you an objective measure of how much you are actually eating. It also allows you to make adjustments easily if you are not getting the progress you had hoped for. Record everything you eat and drink, along with the time of day. If you're not gaining weight, try to see where you can be sipping more calories. Focus on compound exercises Surveys that work the muscle in more than one joint are known as compound exercises. These include deadlifts, squats, press, row and dominated. Compound exercises generate a lot of muscle mass, so for efficient training and a great release of hormones like testosterone that promote muscle growth, they should be the basis of your

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