9 Muscle-Building Moves For Men

shirtless african american man(BlackDoctor.org) — There’s no magic pill for getting ripped. But if you’re willing to sweat, there are ways to pump up your physique in less time than you might think. With the right moves, you can work toward powerful pecs and bulging biceps in just two workouts a week.

Buff vs. Mr. Universe

The right weight and number of reps for you all depend on your goals, and of course your physical fitness. Beginners can start with 3 sets of 10-15 reps for each exercise — and the last few reps should be difficult. Those at an intermediate level can aim for 4 sets of 8-12 reps. If you’re looking for huge, prize-worthy muscles, the best bet is to consult a fitness professional.

To build rock-hard muscles in less time, try super sets. This means doing sets of two different exercises with little or no rest in between. Beginners should do supersets that work opposing muscle groups – for example, a set of biceps curls and a set of triceps pushdowns.