1. FUEL UP
Eat lots. Add plenty of calories. Aim to take in about one gram of protein per pound of body weight each day.

2. LIMIT CARDIO
Perform sprint intervals—for instance, running all-out for a minute and then backing off to a light jog for two minutes. Do this for 30 minutes, three times a week.

3. DO LESS
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. In lieu of more volume, use heavier weights and move through each rep at a controlled speed. Your sets should last between 40 and 70 seconds.

4. 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.

5. STRETCH
Stretching of any kind and getting massages will all help keep you flexible, prevent injury, and improve recovery between workouts.

6. EAT REGULARLY
You should be wolfing down five to six small meals a day.

7. CHANGE EVERYTHING
Every four to six weeks, you need to alter some part of your routine.

8. 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.

9. DRINK SHAKES
Surround your workout with nutrition – high protein and carbohydrate meals and protein shakes.

10. RECOVER
The ideal amount of sleep is seven to eight hours per night.