To See Abs, Add Pounds

Here are four ways to build the bulk you want:

Eat: To get beefy, you need, well, beef—and other meats. Aim for about 1 gram of muscle-building protein per pound of your target weight. So if you want to weigh in at 180, nosh on 180 grams of protein daily.

Exercise: Opt for a total-body workout that targets your largest muscle groups and incorporates compound exercises. These allow you to handle more weight, which forces your muscles to expand. Your best move: the deadlift.

Cheat: Have a bowl of ice cream 2 hours after you sweat. According to a study in the American Journal of Clinical Nutrition, this snack triggers a surge of insulin better than most foods do. And that'll put a damper on post-workout protein breakdown.

Forget your scale: Instead of tracking pounds, track your reps and sets. You'll see gains—on paper and when you look in the mirror.