You know you can't just waltz into the gym and do whatever looks hard. You need a solid goal, and then you need a plan on how to get there—safely. Without those two things, you'll end up looking exactly the same as (if not worse than) you do right now. Worse, you could get injured, which would mean a lot of pain, inconvenience, and time out of the gym. We called in LA coach Jason Feruggia to get the four most important rules for safe muscle gains, so you can get the most out of your plan.
The most important exercises, when do them—and how to factor in recovery and variety.