Powders and pills won't produce muscles!!
Do no more than 20 sets per muscle group closer to 12 is even better. Your reps should be between six and 12 per set for the most muscle growth, and your workouts should never last much longer than 45 minutes. use heavier weights and move through each rep at a controlled speed. Your sets should last between 40 and 70 seconds any less, and you're not tensing your muscles long enough to shock them into growth.
USE FULL-BODY WORKOUTS OR A SPLIT ROUTINE
You'll get the best results from your workout by either training the whole body in a single workout or concentrating only on the upper body in one session and the lower body in another. There are advantages to each setup, but both are better than trying to iso- late one muscle group in a single session. Concentrate on lifts that involve lots of muscles at once, such as squats, deadlifts, presses, rows, and pullups.
You should be wolfing down five to six small meals a day. As long as good-quality fuel keeps coming into your body particularly protein and carbs you'll have the calories to build muscle and the metabolism boost to lose fat.
Every four to six weeks, you need to alter some part of your routine, whether it's the number of reps you do, the amount of time you rest, the exercises you perform, or any other training variable. Keep a journal of your workouts to record your progress.
TRAIN THE WHOLE BODY
The more muscles you involve either in one exercise or one training session the greater the hormone release you'll get from your training, and that stimulates muscle growth all day long. Hitting each muscle group with roughly the same volume (such as five sets of rows after five sets of bench presses) will ensure balanced training, allowing you to grow quickly and safely, avoiding injuries and preserving flexibility.
Surround your workout with nutrition, starting with a high protein- and-carbohydrate meal about an hour beforehand. Mix up a protein shake that has a ratio of about two grams of carbs for every one gram of protein, and sip that throughout your workout. After- ward, finish the drink or mix a new one and drink that quickly. Believe it or not, whole foods are not the best option post workout—they take too long to digest.
The ideal amount of sleep is seven to eight hours per night. You can let loose a night or two each week, but when you do, try to make up for it ASAP. Train no more than four times a week. As for your job, do whatever you can to avoid excess stress chronic nervousness elevates cortisol, a hormone that makes your body store fat and burn muscle.
Wow, Gymdandee gave great advice that was very thorough. My boyfriend had a thin runner's body when I started dating him, and he started working out when I mentioned I like muscular arms (knowing that if he was working out his arms he was going to get into a full workout, and it worked). He started this in about February, and it has been fun to watch how his body changes shape as he works it out. There are quick results and there are results that take longer. Keep at it and follow the above advice and you will be stud material in time. Try to enjoy the process. Guys are so lucky to have so much testosterone, and the more you work out, the more you get, so keep it up and the girls will have someone fun to look at and flirt with.