1. Don't be a workoutaholic. 2. The best rep range for gaining size is eight to 20. 3. Always eat after you wake up and after you train. 4. Do not avoid different exercises. 5. Warm up and then stretch before you train. 6. Recovery is just as important as training. 7. Don't do the same workout over and over. 8. Most guys need to consume an additional 2,500 to 3,500 calories a week to gain one pound of muscle each week.