top ways to improve your weight training

1)Make a commitment to train at least 3 days a week or every 2 days. You need to train a few times a week to really be able to build any muscle.
2)Have a rest day in between training in order to repair muscle.
3)Eat foods or supplements high in protein and carbohydrates within one hour before and after weight training. protein and carbohydrates give you the energy and nutrients to perform your best as well as repair muscle.
4)Protein is also needed every day to maintain muscle as well as repair it. you should try to shoot for getting your body weight but in grams of protein every day which is about the maximum it can absorb.
5)For gaining muscle size extra calories are needed this can be achieved easily by having a high calorie protein shake on top of normal meals.
6)Go up reps if you aren't going up reps you probably aren't getting stronger. Try to go up one rep every time to the gym.
7)Drink at least 2 litres of water every day. muscles build way faster if they are hydrated.
8)To gain size use a weight that you can lift at least 6 reps good form with and use it until you can do 2 sets of 10 reps. once you can lift that go up 2.5 pounds per arm and repeat until you reach your goals.
9)To help training other supplements such as glutamine, nitric oxide, and creatine may be very helpful. these supplements will help give your muscles the nutrients they need and give you more energy, endurance and power in the gym. note that you shouldn't over use these supplements and should only be used on training days.
10)Drink milk before bed so that you wont burn off any muscle while you sleep. also milk is the easiest way to get a quick shot of protein.