For muscle building in beginner and intermediate lifters, the scientific research shows that the two most important factors are: 1. Protein Intake Your total daily protein intake in non-dieting conditions should be 1.6g to 2.2g per kg of body weight e.g. a 60kg person should have 96g to 132g of protein per day. You can consume this protein (including Plantigo) spaced out of the entire day. That means you don't have to eat protein specifically before of after your workout, but if you prefer you can have Plantigo 1.5 hours before your workout or immediately after it. 2. Progressive Overload You must continue to add more weight to your training to progressively overload the muscles and make them grow (hypertrophy). Research generally agrees that 3 sets of 8-12 reps are ideal. You should finish your last set with about 1 rep left in the tank i.e. you could do one more rep if needed, but not two. As you find that weight easier to lift, you should add more weight to some of your sets, building up to the entire set when possible. Following this approach will get the average person the results they desire, then you can consult with professionals to reach the next level e.g. entering bodybuilding competitions.