NO Force XL This gives far better results than just trying to pump out reps as fast as possible. Slow down and double check that you're doing the exercise properly. Eating meat regularly can help build muscle. Make a goal of consuming 1 gram of lean meat for each pound of body weight that you are carrying. Having the protein your body needs will help you get the muscles you desire. Unless you include carbohydrates in your daily diet, you will not get the best results from your routine. Your body runs on carbs, so they are essential to complete your workouts and do all the other tasks that you must do each day. The ratio of carbs you should be consuming each day is about two grams for every pound you weigh. Use as many sets and repetitions as possible in each training session. Do fifteen lifts before taking a one minute break. Doing so is important in stimulating muscle growth because of the lactic acid. Increase the weight without decreasing reps to maximize muscle growth. Don't bother lifting for more than an hour at a time. Your body will begin to produce some cortisol, after the first hour of working out. The cortisol can block testosterone and waste the efforts you are putting toward your muscle building. An excellent method of ensuring you maximize your workouts is to keep workouts at less than an hour long. Try creating an illusion that you are bigger than you actually are. When you spend the most effort building your chest, back and shoulders you can add mass and look larger in a faster time. This creates the illusion of a smaller waist and a larger frame overall. Drink water before, during and after a workout. You can injure your muscles if you do not keep your body well hydrated. Proper hydration also plays a key role in both maintaining and increasing muscle mass, making it an important factor for many reasons. Sometimes you may find that some muscle groups are growing less rapidly than others. In order to address certain problem groups, a great idea is to use a fill set. This is an abbreviated set (only 25-30 reps) of an exercise to work the deficient muscle group. http://bellasvish.com/no-force-xl/