So, to recap, the most important thing to remember is to simply time your first dose and see when it starts to kick in, and not rely on general timing information that people give you because it can vary greatly from person to person, particularly between genders. We recommend that you carefully read and follow the recommended dosage specified on the manufacturer’s label. However, if you choose a product made for men, you should generally take a 20-30% smaller scoop, to feel the same strong effect, since most pre-workouts for both men and women are still calculated mostly on the body-weight of the person, and most women tend to weigh much less than most men.
The max effort method is probably the most powerful strength-building protocol available, and it’s a mainstay of powerlifters and football players. It’s also very simple to do: Keep adding weight to the bar until you reach the heaviest load you can handle for a given number of reps. After you max out your bench press, you’ll train the rest of the body heavy using exercises that help you to keep driving up your bench press and overall upper-body strength. As your strength increases, so will your muscle gains. And then we’ll revisit those forced reps.
I am 20 years old, 126 pounds, I have been going to gym doing whatever I want, sometimes following program sometimes not. Been eating enough protein which is 126 gram per day, however , my weight doesn't gain after 3-4 months of training, very embarrassing, what have I been doing wrong, I havnt been tracking my carbs intake, is that the only problem because I assume I should have some gain even not following program, also I want to look good and become strong, I don't want to look like powerlifters, are there anyways I can find the correct programs since there are tons on the Internet?
also, how much fat do I need, I have been avoiding fat in my diet, I cut them out from my meat, is it wrong?,
is diet my main program
I work really hard in the gym but no gains