Though they get a bad rap, carbohydrates are an essential part of exercise nutrition. Your body needs carbs to create energy and allow your muscles to work, as you wish them to. A good formula for your carb consumption is to eat two or three grams per every pound of your weight. Compound exercises are vital if you wish to achieve optimum growth of muscle. These exercises use multiple muscle groups in a single lift exercise. One example is the bench press, that works your chest, triceps and shoulders, all in one exercise. Include an effective number of repetitions in your training session sets. You should include a minimum of 15 lifts with breaks that are no longer than one minute. This can help to increase the flow of lactic acids, which help muscle growth. Doing this consistently while you train will optimize the amount of muscle built over time.