Are there any proven ways to build muscles?

[Russell]

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.

 

[cah-ching]

You just ahve to keep working at it and eat the right foods that promote muscle growth ....... also make sure you're doing the right exercises.

What are you doing right now?