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>creatine supplement (increases energy to skeletal muscles so you can work out harder, also inflates your muscles as a physique bonus)
> one set per muscle (but the set needs to be super hard, to failure. If you do two sets then you are damaging the muscle too much and it will grow less, if you don't train to failure then it won't feel the need to adapt or grow)
> 3 days rest period per muscle. Eat plenty of protein, eat above maintenance. Sleep plenty. Growth happens when you're resting and repairing, the workout serves to stimulate the growth. The most growth happens when you're asleep.
