Time to build your muscls

1. compound exercise are your best tools for growth. Use them.
2. Eat your biggest meal of the day about 30 to 60 minutes after you lift weights.
3. Get strong! There are no weak bodybuilders. You don't have to become a powerlifter, but you do need to dramatically improve your strength over what it is now.
4.  Squats are king of the muscle builders, and they are not bad for your knees unless your form is horrible and/or you are half-squatting.
5. Deadlift. If squats are king, deadlifts are second in command. They are not bad for your back.
6.  Learn proper form. Read every article, and watch every video you can on proper exercise form. never make excuse.
7.  Beginners...stop training like advanced lifters, using advanced splits and training techniques. They are not needed. What you need is to get strong on the basic compound lifts more than anything.
8. Stop believing that muscle building is rocket surgery. It isn't. Get stronger, eat enough food and stay persistence.
9. Stop complaining about muscle soreness. it's part of the game. Don.t miss workoutv becouse of it. no excuse ... get to the gym.
10. And finally don't miss your exercise