Much water in these; we’ll drink to that.

In my last piece, I had given 10 guidelines to ensure quick size and strength. Here area few more:

Work front and back : For every front-muscle exercise you do, add one that works the muscles right at the back of it (do a lower-back exercise for every abdominal move, for example.

Snack on your way back : If there's no food in your system to convert it into glycogen, your body starts looking elsewhere. Unfortunately, the first place it turns to is the very same muscles that you're trying to build. The body begins to cannibalise itself, the muscles essentially serving as a metabolic convenience store. Eating a piece of fruit or throwing back sports drink immediately after a workout, however, can stop the molecular slaughter.

Don't have a cow : Devouring the protein small equivalent of a farm animal at every meal doesn't pack muscle onto the body any faster. The body can only absorb 20 to 30 grams in one sitting. Any extra protein in your system is considered a caloric excess and immediately stored as fat. Your body doesn't need much protein to grow on each day. A chicken-breast sandwich or a large serving of rice and beans is all the rebuilding material your body can utilise in one meal.

Eyes forward, no matter what she's wearing : Almost all upper-body exercises, from curls to presses to pull downs, require the spinal erectors (muscles that run along the spine) to help stabilize the back while you do them. These muscles end in your neck, making it stiffen like a sailor at a Ricky Martin concert. Looking around (at that point) is like pulling on a completely stretched rubber band. It can cause soft-tissue strain or even stress the disks in your spine. To prevent this, always look straight ahead when exercising, keeping your neck in a line with your back. If you need to watch your form (or hers), use a mirror.

Drink, drink & drink : If you can out-pee a racehorse, you can be pretty sure you’ve been drinking just about the right amount of water. Staying hydrated makes muscles full and rock-hard, while all that aqua flushes out post-exercise waste products that can hinder muscle building. Don't rely on your body to tell you when it needs a drink. By the time your thirst kicks in, your body is already about five percent low on body water. Losing that amount of water within the muscles can lower your performance and strength by up to 30 percent. Instead, rely on your pee: If it's yellow, you're probably dehydrated.

keep your wrists straight: Look at your wrists when lifting and imagine you're about to clock somebody If your hands and wrists aren't straight enough to knock someone's teeth out, they're not in proper alignment with your forearms. If the weight you're using forces your wrists to bend in either direction, lighten the load.

Don’t forget to write : The fastest way to see results is by challenging muscles with every workout. Write down every detail about every workout (weight used, sets and repetitions completed, beer drunk the night before, etc.) and refer to these numbers at the beginning of your next workout to make sure you're pushing yourself enough.

Get strong in your sleep : Muscles grow best when they have at least 48 hours of rest between workout sessions. Less isn't enough, whereas too much rest leaves them feeling there's no need to become stronger. Scheduling your workouts every other day (Monday, Wednesday, and Friday, for example) leaves just enough time for muscles to recuperate and rebuild.

Send mixed signals : Muscles adjust themselves within eight to 10 workouts to perform more efficiently. Eventually your body uses less energy and less stress, making the routine less effective for building muscle. Keep your muscles confused by changing your routine every three to four weeks. This doesn't have to mean an exercise overhaul.

Happy training! The author is a ACE certified personal trainer for top Golfers Arjun Atwal, Indrajit Bhalotia and Rahil Gangjee.

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