Our expert says:
Yes, the secret is in the diet and hard work! Diet is particularly important, and if you are not eating optimally, then all the training in the world will do little for your progress, so it's really very important to speak to a dietician about this.
In terms of training, there's a lot to say, but difficult to know where to start. Obviously, building muscle is not an overnight event, it takes months of effort, and you have to get stronger in order to get bigger, so the first goal is to improve your lifting and work your way up the weights. I would say it's important to get onto a programme that does this - one given by a trainer who can work out where you are, where you need to be and what programme will get you there. Three days a week is probably important, alternating muscle groups to have one day on, one day off. But you need a structured programme, or everything becomes random and guess work.
So hopefully you can see a trainer about this, and a dietician.
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