Strength training is one of the best ways to increase muscle mass quick, but if you aren’t doing it the right way you might injury yourself or workout a lot without effect.

When you start out strength workout you have to consider how you do it the right way. First of all you have to figure out if you want to workout your entire body every time or workout half of your body every time. Some people do individual muscles each time but that’s not the most effective way.

Next you have to figure out how many sets and reps your will do. I will always recommend between 8-10 reps, but the numbers of sets depend on how much you are used to workout. For beginners 2-3 sets per muscle group is enough, while up to 6 sets for people who workout like several times a week.

When you start your workout it’s very important to warm up to avoid injuries. Doing a few minutes of running and a set with half the weight you are going to do later is a good way to start.

When you begin your routine you have to consider how much weight you should take, if you want to gain strength quickly you have to push yourself to the limit. Which means that if you are doing 10 reps, then you have to give it all and not be able to do 11 or 12 reps. At the same time you have to be sure to do the lifting correctly, if you can’t do that be careful with too much weight, since it increase risk of injuries. 

You might also consider if you want to do all sets of the same muscle group in row or change between muscle group. Each muscle group should have a few minutes recovery time between sets, so if you will do them in row, then you have to wait. Your workout can be more effective and time saving by changing between muscle groups. You can easily do a routine with 3-4 different muscle group which you do in row without much waiting time, it also helps your general endurance. 

When you are done with your exercise it’s a great idea to drink or eat something so your body easily can recover and get energy again. You might consider a protein shake, if you workout hard often without eating much protein in your meals. 

Next time you workout should depends on how much you are used to workout, each muscle group usually needs between 24-48 hours of recovery time. 

The things mentioned above should help you getting stronger the right way. Just remember it takes years to look like a pro athlete.