a lot of this is common sense..but from my experience..the SUM of these things are what gets u results. 1. watch ur diet...I cut out all pop and sweets..drink water, oj, apple juice...limit fast foods...and stay committed...if ur diet is f'd then u will never get that lean look..I promise u this cuz I tried for YEARS..won't happen. 2. sleep right..common sense..but that's when muscles grow..yep lol..so get plenty of rest 3. work out..and make it fun..but the key....which has gotten me results..is to PUSH it to the LIMIT like the dude rick ross said. whatever u do when ur in the gym...make sure ur getting the best workout...u wanna see results right??? do the extra set..take a minute break and do another...take a half minute and do whatever else u can..keep at it til you can't do a set pretty much....if u go in there and sit around u might aswell just GTFOthere.... stay consistant with it also...make it a part of your routine..and before u know it u'll WANT to go cuz u will start to see results. 4. pick a set of muscles for the day...don't do the same shit everytime u go in the gym. the only muscle u can work out everytime is abs IMO..cuz they are super hard to work out to that point where they won't be fine in a day or 2..to me anyways...but pretty much just change up ur routine whenever ur there...but keep it consistant. what I do is this day 1..upper body/abs day 2. legs and abs day 3...upper body again/abs..but not the same as day 1...many machines let u do different stuff..do all kinds of angles and keep your muscles guessing..if u did benchpress on day 1..do them now but do it inclined..wide and close on the bar. that's another thing..just do as many different types of workouts of the machines as u can think of...my golden rule is "whatever workout annoys u the most...is what u should be doing MORE of"...like my abs are still pretty weak and that's why I try to do them a lot now haha..cuz that's my weakness picking a certain muscle group is good though cuz ur whole body won't be sore the next day...I've been there where I thought I did a good run one day then the enxt day I didn't even go cuz I was too worn out...just pick 1 group and stick with it..then pick a new on the next day 5. freeweights>machines..all day...why?? because the machines stabalize the weight for u...while on freeweights u are working out even when ur holding them before u start do do ur sets..and when u pick them up and more them around that is a lil workout in itself 6..do a small exercise before u go to bed lol..might seem weird to u but I do a couple sets of pushups before bed...and its improved my arms a lot..again do wide and close ones. and keep pushing more and more. when I started I was annoyed by them but now they are fun and I've gotten to the point where I can do..Idk..diamond pushups?? lol. its like ur throwing up the roc sign but ur doing pushups. I couldn't do them at all before but I just kept working at it and now I am able to. 7. use the right amount of weights....get the most RANGE possible..and make every push,pull,..whatever a good one. there's no point in using weights u can barely lift..cuz u won't get a good set in..use the proper weight and do 3 or 4 sets instead or half of a set with something u can barely lift. go down all the way..and bring it back steadily..don't be lazy with it... 8.watch ur breathing..whatever the hard part of the exercise is..exhale then..and inhale on the easy part..it might be common knowledge but I do a lot more and feel better then I pay attention to it..iuno..haha 9. keep hydrated..common sense..but do it...it will help get that last set in 10. strech before and after u work out...common sense again..but dont' forget it...nothing fancy either just whatever muscle ur about to use..yep 11. know your limit..when I say push it to the limit I don't want u to hurt urself...learn your body and come as close to that line as you can. ok well that's what I have so far. help me out guys what else should I improve on????..am I missing anything?????