If you're a guy, you've probably wondered how to build muscle at some point. So why is it that most men never get the results they desire in the gym? Today we'll answer this question for you.

The next time you're in your local gym take a look around the free weights section. You'll see a variety of characters which populate the majority of gyms around the world. By that, of course, we mean guys who enjoy throwing the weights around but don't seem to be getting anywhere with their results. After today you'll never become part of that crowd.

Better still, none of them will cost you anything and you can apply them all right now.

The first thing we'd like to bring to your attention is your diet. It's great having the dream of building your body into a head-turning mountain of muscle and it's good to have the dedication to hit the gym very often, but if you neglect your diet you will not see a positive return on your efforts.

Sadly, most men (and women, for that matter) do exactly that. One of the top excuses for this being that working out your diet can be confusing. This is simply not true, it's far easier to set up a solid, goal orientated eating plan. The confusion arises because of the amount of hype and quick fix solutions people see on a daily basis, telling them they need to buy certain plans or products in order to get results.

If you take the body weight you wish to be (in pounds) and multiply it by fifteen.

That's a solid total calorie intake for a muscle building diet.

There are various other factors which need to be address too and we will briefly cover the most important points next.

First of which is your sleeping routine. If you fail to get a good night's sleep you are missing out on results. The release of growth hormone occurs while you sleep but if you are only getting a couple of hours each night you are missing out, as it occurs once you hit a deep sleep. When people recommend you get eight hours per night it's not just for comfort but results, too.

We want to take a moment or two to discuss the importance, or rather than un-importance, of bodybuilding supplements. The only supplements you really 'need' to add to your nutrition plan are whey protein and creatine monohydrate. You can go crazy with supplements but the majority of people get lost in the hype and expect their latest product to produce miracle results, which it won't. The key word to remember is supplement, it's there to support your diet plan not replace it.

Whey protein and creatine have by far the most research to back up their scientific advantages so it's definitely worthwhile adding them to your diet, but try to keep your supplements to a minimum.

The rules in today's video and article will provide you with the foundation of how to build muscle more effectively. Many people get lost in the gym, now you're on the right track!