haha, i got a friend a gym maniac he said his 1st key to muscle gaining is masturbating right away after gym! cos testosterone will be released at the highest after this period, which is the sole homone to initiate muscle growth! i dont recommend you to whack off furiously each time after exercise but sexual release increase the male hormones which is important for the 1st line muscle building!

secondly have at least 8 hours of sleep every night cos the growth hormones will only be released during this period of time! sleep has to be deep... delta level sleep where large amt of growth hormones will be released! try to sleep b4 12am cos this time period is when your skin rejuvanates and you'll look younger the next day! works for me!

thirdly, say no to smoking and alcohol! studies actually shows smoking and alcohol actually suppresses the growth hormones level and inhibits anabolic reactions, and lowers the immune system! when you gym heavily you are actually destroying millions of muscles fibres and your muscles cells need at least 48 hrs to recover! which also varies from individual to individual... during this time your body is in a salvation stage where it actually need alot of nutrients and protein to furnish back the loss of muscles; damaged and tearing during gym.. and your immune system goes down as a whole... so taking supplements, protein powder, glutamine is essential for replenishment of nutrients, proteins and cell building! also, eat like a horse! but the food has got to be good and nutritious! it doesnt have to be nice expensive food, as long as you are more meat, lower fatty food, sometimes your favorite food like pizza, mcdey, veges, fruits you'll be fine.... you dont have to follow the diet of a pro body-builder! follow your style but eat the right food!

fourthly, work hard but not too hard! many people think working out more and spending more time at the gym will gain you more muscle but its wrong! my gym routine is only once a week cos i'm working... recommended gym frequency is around 2-3 times a week with each workout being intensive and last for 45mins max! cos after this period your testosterone level drops and your body enters the catabolic stage (muscle breaking down due to exhaustion)... if you train hard enuf you would be tired after the 45mins... enjoy your freetime as much as possible... play other sports, soak at the pool, chill out- these can contribute to the overall wellness and relieve any stress that you may hav!

i hav heaps of tips to give as i'm a gym maniac myself.. but havnt been to the gym as frequent hung-up with work... also other important exercise to take note is to do compound, free weight exercises which target a large area of muscles and develops those "accessories" muslce (not sure whats the right term) and you'll gain strength out of it!

finally you have to have the right mindset which you think you'll archieve at the end of the day.. give yourself a few months really work into that! aspire yourself to look like someone... it doesnt have to be perfect like brad pitt.. look yourself at the mirror every morning and b4 going to bed as long as you put in the effort with the correct mindset, you'll see the difference and how good it feels to have a great body! you'll feel different, you'll look good and you';; be more confident! ^^