Yes it's good u can use it before going to gym or after going to the gym like or kefelek gym bet satehed befit shameta teta keza after gym drink beso kechalk demo muz bela then betechale aqm protien ngr bela like enqulal, sega, muz, peanut butter mnamn keza demo try working out 3-4hrs per 6days keza on Sunday try resting n have a workout plan like on Monday and Thursday do Chest, Biceps and Forearm then on Tuesday and Friday do Back , Trapizus and Triceps then at last on Wednesday and Saturday do Shoulder, Trapezius, Forearm and Leg then on Sunday try resting if u want to do Abs(Peck) try doing it everyday in the morning wizout eating food....if u do this ur gonna see changes wizin 2-4months