I usually go to the gym three times a week, plus I do home abs workout sometimes in the evenings.
Sometimes I add a 4th day of training where I do those exercises that I always ignore, mostly because they hit muscles that already work as secondary muscle in other exercises.
I remember doing crunches from when I was a kid, that was the easiest exercise I could ever do at home.

High protein foods represent a must in your diet when the primary goal is to build more muscle. People like me, if the want to build serious muscle, have to concentrate on compound movements and eat right. At home I don't have one of those fancy and comfortable office chairs, so one day I decided to buy an exercise ball to use as chair when I work from home.

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