FEED THE MUSCLE

FEED THE MUSCLE
It’s simple: if you want your muscles to get bigger, you have to increase your caloric intake. That means upping your consumption of lean protein and complex carbs. A foolproof way of making sure that you are supplying your muscles with enough protein for them to grow — while keeping your fat intake in check — is by supplementing your current diet (provided that it’s relatively healthy) with a protein shake or two throughout the day.
DO AT LEAST THREE SETS
It doesn’t matter if you’re doing four or 14 reps of each exercise; in order to get a worthwhile workout, you must do at least three sets of each exercise, up to a maximum of five. That last set is often the one that will reap results.