… 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.
Quicker Results: Super Sets
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.
Quicker Results: Compound Sets
After you’ve been lifting weights for a few months, you can try compound sets. This means doing two different exercises for the same muscle group without resting in between. For example, target the chest with a set of dumbbell bench presses immediately followed by a set of pec flys. This exhausts the muscle quickly and thoroughly, setting the stage for larger muscle growth.
Muscle Confusion
If you reach a plateau after several weeks of working out, it’s time to mix things up. You need to constantly challenge or “confuse” your muscles to keep them growing. You can do this by putting a twist on your basic moves. For example, do a biceps curl with a reverse grip. Or find a bench for the step up move shown here. For best results, change up your workout frequently — at least every 4 to 6 weeks.
High-Intensity Training
When you train hard, you won’t just burn calories during your workout. You get the added benefit of an effect called excess post-exercise oxygen consumption or EPOC. This means your body will keep burning extra calories even after you’ve finished a training session. How long and how many calories varies with the intensity of your workout, says Pire. “It can add up to significant additional calories burned over time.”
Eat Right: Before You Lift
No amount of weight training will add bulk unless you give your muscles the right fuel. If you really want to get ripped, eat protein at every meal and snack — lean meats, eggs, cheese, and milk are good sources. Add whole-grain carbs like oatmeal to provide sustained energy. Research suggests men who eat a snack of protein and carbs right before and after working out build more muscle and burn more fat.
Eat Right: After You Lift
After lifting, take in some protein as quickly as possible — the longer you wait, the more time your body will break down muscle instead of building it. Sports dietitian Amy Goodson MS, RD, LD, recommends having whey protein (found in dairy products such as milk and yogurt) within 30 minutes of your workout. Include a wholesome carb, such as fruit. One quick solution is a smoothie made with whey protein powder and frozen berries.
Stay Hydrated
Muscles are about 75% water, so give them what they need by drinking enough fluids. Allowing yourself to get even a little dehydrated could compromise your workout, your concentration, and your immune system. While sports drinks and soda will keep you hydrated, the best choice is simple calorie-free water.
Muscle-Building Supplements
Creatine is a popular supplement among athletes and body-builders. Studies suggest it can increase strength and muscle mass. Evidence supporting the use of amino acid supplements, including BCAAs and glutamine, is less clear. It’s best to check with your doctor or dietitian before taking any supplements.
Reality Check
How fast you bulk up depends on some factors that are out of your control – namely, genetics. “Your parents determine your structural and skeletal shape and your predisposition to get big,” says Rubenstein. But even if a bodybuilding centerfold is not your destiny, there’s good news. Most men can noticeably increase their muscle mass and strength with an efficient weight training regimen.