Premier Diet Keto. Remember, before trying a new diet or workout regiment consult with your doctor — then safely proceed to make those muscle gains. Here's absolutely everything you need to know about building muscle to get you on your way. By trying to do the same number of sets and exercises in a shorter time or more sets and exercises in the same time, you get out of the gym faster and can increase the intensity of your workouts.|A good target range for the 180-pound lifter is 22 to 25 calories per pound of bodyweight per day. Try our 9-Minute Strength Workout for a weight-free option. The deadlift, which involves pulling a loaded barbell from the floor to a standing position, recruits almost all your major muscle groups and provides a great base of strength and size.