One of the best ways to work out and get strong, toned, and big fast is to perform "The Power of 10" workout.
Every rep of every set you do, lift slowly. Do 10-12 reps of each set at the maximum weight you can. Drop down around 5 pounds for each set and try for 10-12. Continue for each of the 3 sets for each exercise group.
Don't give yourself a 2 minute wait time, cut it in half some days, make it 2 minutes others.
Don't give your muscle's the supposed 24 hour rest. Work out Biceps and Triceps monday and tuesday, chest and back wednesday and thursday, and biceps and triceps again friday and saturday (note, that's for extreme upper body toning/building)
That way you get two consecutive days in a row of working the muscle group out, and then a 48 hour rest, but this puts your muscle's into "shock" and helps produce quicker results. It works, trust me.
Power Set's are much overlooked but KEY to building strength especially. They tone and build muscle, but strength is the most developed area in these exercises.
Power sets are simple. Perform one exercise, say, Bicep curl. Do one weight as max you can, 12 reps. Immediately after you can't do anymore, drop down 5-10 pounds (depending on your endurance) and perform another 12 consecutive sets (if possible). Drop down another 5-10 yet again, and perform the same thing. You can do it a fourth, but that may be pushing it for starters.
NOte: Power sets are for EXPERIENCED weightlifters only. If you're just beginning to work out, don't do them. Until your muscles are strong enough, you run the risk of tearing fiber's, etc.
ANd SWITCH UP YOUR EXERCISES. Get into a routine, but every 3 weeks or so, switch up your routine. The more you keep yoiur muscles guessing, the less they get used to a particular exercise, and the greater the gains you get.
Last but not least..
PROTEIN SUPPLEMENTS. CREATINE.
Protein is KEY to building muscle, and fast. If you're working out hardcore, say an hour to 2 hours daily of straight weightlifting, your protein intake should be anywhere from 130-200 G of protein a day (may be kG, can't remember).
Creatine. People say it's bad, people say it's good. The truth? It depends on person to person. A creatine or protein supplement that works for one person, may not work the same for another, if at all. It's about finding the one that "works for you". That said, creatine is NOT unsafe. That is, if taken cautiously. You should only take creatine for 6 weeks approx, and then go off for about a year. Any longer than 6 weeks runs the risk of possible liver damage, or other major side effects.
Perform that exercise, and I guarantee you will build 20 pounds of muscle in around 1-2 months. Easy.
Murdered