Truth time: There are no shortcuts to getting a rock-hard body.

There are, however, some smart ways for you to achieve your phyisque goals without wasting time or—worse—doing things that undercut your efforts.

Here, Colette Nelson, professional bodybuilder, personal trainer and coach, and registered dietician, and Doug Miller, professional bodybuilder and co-author of Biology for Bodybuilders, share their dos (and don’ts) for sculpting a competition-worthy physique.