1. Nutrition is an integral part of the training and it is about 80% of your success, therefore you will always remain anabolic - that is, eat a meal every 3-4 hours whenever you are awake, as well as in the evening and even an hour before bed, just be sure to lower the carbohydrate a little in the meal close to sleep.

2. Every time you eat a carbohydrate, make sure to eat proteins, that way you will maintain a reasonable blood sugar level and an increase in muscle mass, the common methods are: 50% carbohydrate 40% protein percentage 10% unsaturated fat and also my favorite method is 45% carbohydrate 45% protein 10% unsaturated fat.

3. During sleep, the body consumes energy and there is a fear of breaking down muscle mass, therefore do not skip a meal before bed as we explained in the first tip, be sure to drink a casein protein shake that breaks down slowly in the stomach near sleep so that a double volume will not be catabolic and on the other hand it will be anabolic.  

4. Breakfast is the most important meal and without it the goals are delayed to come therefore "he will be killed and will not pass". And since the carbohydrate stores were wasted during sleep, you can put some sugars in the meal, but dear trainees, don't overdo it!!!

5. Make sure you sleep 8-10 hours a day because the muscle grows by resting and not by training, I once heard that Eli Hanna told one of the trainees that sleep is "the best growth hormone".  

6. Push yourself to lift weights that you deserve as I always say: live like a human, train like an animal. Make sure to rest 1-1.5 minutes between sets more than that the muscle will cool down and lose momentum.  

7. (I know that some of my colleagues in the profession will disagree with me on this tip, but I'm sure it will stay) Make sure to perform aerobic activity at least twice a week for 20 minutes at an intensity of 70% from the maximum heart rate to maintain good blood circulation, cardiopulmonary endurance and prevent fat gain while increasing muscle mass.  

8. Be sure to work on all the muscles without exception with an emphasis on your weakest muscle and if you see that you underestimate a certain muscle or leave it for the end of the workout and then overlap - make sure to work on it at the beginning of the workout and leave the strong sides for the end, if you don't do this one day will come and you Be muscular but without body proportions.  

9. The measure of a good workout is at the end of the workout, if you see that you have the strength for another workout or half a workout, dear trainer, you are in the wrong direction.  

10. Never perform an exercise without receiving professional guidance from the trainer. Because if you don't learn how will you know?!!! And make sure to choose your trainer first and foremost according to his body because if he doesn't know how to succeed with his body, how will he know how to succeed with you.  

11. "The neighbor's grass is greener" This is also true in the gym, therefore it is important that you do not lift weights that you saw at your friend's, the training plan is individual and it varies from one to another by various parameters such as: training experience, training intensity, frequency, age, weight, goals and more…  

12. After the workout there is a window of opportunity of 30-45 minutes in which the hormones work at an accelerated rate and during this time the body uses food in the ultimate way to increase muscle mass and recover from the workout, therefore drink 30-40 grams of a high-quality protein shake that is absorbed quickly (I personally recommend a protein shake with a ratio of carbohydrates of 1/3 in favor of the carbohydrate) because of the availability and the speed with which it enters the muscle, there is also the option of drinking a protein shake and adding the carbohydrate alone. If you did a very intense training, combine with the protein 60-70 grams of grape sugar, if you did a training like that, combine 30 grams of protein and 50 grams of grape sugar.  

13. The body has no spare parts, so if you felt strange, a sore or tight muscle, etc., consult a specialist. The body signals you when something is wrong by pain, so you shouldn't ignore a certain pain because even a small injury can cause total downtime from training.

14. Be sure to rest for 48-72 hours between workouts in order to allow recovery and building of muscle tissue, and as you progress in strength, you will also progress in the training program, meaning divide the body into three to five parts so that each muscle receives the resistance it deserves and is rested accordingly.  

15. Make sure to eat a minimum of 2 grams of protein per kilogram of body weight per day, which means a person who weighs 80 kilos will consume 160 grams of protein per day, otherwise the body will be forced to use the protein stored in the muscle and this is something you really don't want to happen.  

16. Be sure to add an additional 1000 calories to your menu in order to create a positive balance and a constant increase in muscle mass, but follow the guidelines with the nutrients.  

17. Consider taking a food supplement for extra strength before training that will allow you to have extra strength during training so that you can increase the amount of fibers that are torn during training and when you eat the food afterwards these fibers will build bigger and stronger, I personally recommend creatine or NO and in Hebrew a molecule that expands the vessel the blood and allows more flow of oxygen, blood, and protein during training, professional trainers can combine both.

18. Never skip a meal if you can't eat a meal at the moment make sure you have a protein snack that serves as a meal replacement.

19. There are some core exercises that you shouldn't skip and it doesn't matter what professional level you are at and they are: chest press, upper chest, shoulder press, squat, dead lift, elbow bend for biceps, elbow extension for triceps and trapezius.  

20. Amino acids - during training, the body mobilizes energy from every possible place, the question is from where? For example: in aerobic training the dominant energy mechanism is the fat, in strength training the energy mechanism is the carbohydrate (sugar), in aerobic training trees i.e. a heart rate of 80% and above, the body switches to burning sugar which is still fine but when the sugar runs out, muscle begins to burn, so also in strength training when the body is unable to achieve the Its power comes from the carbohydrate alone, it goes to the muscle and converts amino acids into sugar to add energy and this is where the role of the amino acids comes in, which create a positive balance in the muscle and minimize its breakdown.  

21. Vitamin C and Vitamin E - dear exercisers The only disadvantage we found regarding exercise is the release of free radicals (free toxins) in the body that break cells in order to steal electrons. To prevent this, the aforementioned antioxidants (C+E) must be taken after training that neutralize those free radicals.  

22. Insulin as a growth hormone - today's bodybuilders are almost 30 kilos bigger than in the past. What is their secret? After all, there are no new steroids in the last twenty years, what they did discover is that if the body receives insulin after a workout from the outside or through the secretion of the body, it takes the sugar that we introduced with the protein after a workout quickly into the cell and creates carriers that mean a bigger cell, meaning a bigger muscle. Of course I am not in favor of using steroids or insulin injections, but those who want to add natural secretion of insulin from their body can take with the protein after training ALA alpha lipoic acid which encourages the secretion of natural insulin from our body.

23. It is important to mention that approximately 40-60 minutes after consuming sugar and ALA, the body reaches a state of hypoglycemia, meaning a sharp drop in blood sugar levels, and here it is very important to eat a meal with carbohydrates to balance the sugar levels.  

24. Work intensively on your legs just as you work on your chest because leg exercises increase the body's natural testosterone production and thus the upper part also grows bigger because testosterone affects all muscles and not just the legs.  

25. Avoid soy foods of all kinds because the presence of estrogen (the female sex hormone) in them is high and you need testosterone (the male sex hormone) in order to develop muscle mass, unfortunately the same is true of our vegetables, the big companies bombard them with estrogen so that the vegetable looks puffy and juicy so if there is If you have the opportunity to eat organic food, a blessing will come upon you.  

* This article is only chapter heads and is not a professional substitute and it only comes to give you an idea of which way the wind is blowing.