Muscle

Crucial for an efficient muscles are a good training and proper nutrition. The diet is important, because the only body with sufficient nutrients to the training response. At training days can be a little more than eat, according to table calories recommended. Directly after training should be an extra dose of sugar to eat. Perhaps cocoa beverage powder, or appropriate. But dietary fiber, minerals, vitamins and trace elements may not be missing.
But not only on the food that counts. Also plenty of fluids is very important. This means that the nutrients quickly transported to the muscle cells. This one could still say that you never can be too much to drink, but too little. Training is important in that it not lead to an over-training is. That means that we must especially at the beginning not too much training. The motto "The more the better" true in this case is absolutely not.
When training will be distributed by the body hormones. But not in depending with the training time, but depending on the training intensity. With as much work in the shortest possible time to reach the best results. It is thus not the training but the work done. After about 45 minutes muscle training is the Maximum achieved. By hormones in the body to reach the opposite when longer trains.
So the time is always respected, and try to minimize the time to create as much as possible. And the food (as described) in any case the muscle forgotten.