Hi Drago, I read alot of the responses... I agree with mostly everything I read... Remember protein is very important in developing muscle...make sure you add some additional L Glutamine to your protein shakes aswell and add some flax seed oil too...make sure you stay hydrated all threw out the day and make sure your streching your muscles threw out the day...hold the strech too... and make sure your working out different muscles on different days otherwise you will NOT be building muscle...your muscle will go flat and your workouts with become catablic muscle breakdown...if you get the water, protein, L glutamine, flax seed oil you will be having anabolic muscle building routine... and sleep is huge! your body grows(repairs) when you sleep so get the rest too. Cruiser