Building strength and size in your muscles is a function of hard work in the weight room, cardiovascular exercise and healthy eating. Another key component is the discipline needed to follow your exercise routines on a regular basis. You don't need to stay in the gym a long time to get the results you want, but you do have to put forth maximum effort if you are going to make impressive gains in size and strength.
Step 1
Build strength and muscular size by doing the bench press, arm curls, military press, leg press and lunges. Do 10 reps of each exercise, take a 30-second break and repeat the set.
Step 2
Use circuit-training machines to build additional size and strength. Circuit-training machines allow you to work on your back, shoulders, arms, chest, abs, glutes, hamstrings and calf muscles. Circuit-training machines also allow you to proceed quickly from one exercise to another and finish your routine within 20 minutes.
Step 3
Run, walk, bike or swim to get solid cardiovascular exercise, which helps burn calories and cut fat from your body. This will enhance your muscular growth and also help you build the cardiovascular fitness you need to complete all the strength exercises you are doing. Walk, run, bike or swim for 25 minutes at a time to reach your target heart rate and burn calories.
Step 4
Eat healthy foods to make strength gains. Eat white-meat chicken and fish in place of red meat as your main source of protein. Eat two to three portions of fresh vegetables and fresh fruit every day. Eat complex carbohydrates like brown rice and oatmeal to give you the energy needed to lift weights on a regular basis. Drink 64 oz. of water every day to wash the toxins out of your body and keep your organs, muscles, joints and tendons lubricated.
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