Are there any proven ways to build muscles?

[RoryWilliams]

Building muscle takes so long! I train a lot and hard but it takes forever, it seems I just can’t do it. Please tell me, are there any proven ways to build muscles? Please reply I am waiting for your replies.

[CHANDLERS WISH]

No such word as CANT....

It's finding ways to make it work even better.

I will let others reply such as what to eat, carbs, no carbs, but you know it takes time, no matter what you do, it takes TIME...

I believe it take a good 6 weeks before you even see weight going off if you weight yourself...

Don't be discouraged... It won't show straight away so what are you doing to make your muscles build? So you can get more of an answer as to what you want.

CW

[Married15]

My husband has been working out daily for almost 16 yrs...He is a power lifter!

The one thing like CW said, it takes time, and once you achieve what you want you have to maintain it or it just goes away...

My suggestion is do what the other members do, if you see the guy that is getting the results you are looking for introduce yourself and ask if you could work out with him and tell him exactly why. In the beginning of hubby's training he did this and now he trains others at his gym. And if the person you pick is serious about muscle gain he will not laugh nor ignore you because he knows he has been where you are!

[samwinkworth]

having a varied weights routine would be a start (working in different rep ranges)

having a sound nutrition plan..

and getting enough sleep : )

Thats the key to building muscle tissue : )

[MandyBee23]

Of course it is going to take a while! You have to tear your muscles and let them heal in order for them to build. Use heavier weight and push yourself, if you find yourself being lazy take something to give you energy something as simple as a B vitamin will do the trick. And if you want results faster take supplements and eat protein. If you aren't seeing results it might be because you have fat covering the muscles. for example if you have a gut and you do 500 crunches a day you wont see the muscles because you have to get rid of the layer of fat. Which means you'll need to do a lot of cardio. But either way you have to work for it.