Day 3: Go ‘til failure.
To see your body bulk up, you have to change your approach to strength training. “Doing three sets of 10 reps at every machine at the gym isn’t going to get you the results you want in two weeks,” says Ridings. “You need to boost what’s called your time under tension, meaning you need to extend the amount of time that the weight is pushing down on your muscles.” And you do that with reps until failure. In other words: Stack on the weights and keep lifting until absolute exhaustion.