Starting Strength recommends three sets of five reps at 90% of your maximum lift, each with a few minutes’ rest between, as the best programme for building strength. For increasing muscle mass (which is what makes you look good, and is surprisingly not as correlated with strength as it would appear) you want something like six to eight sets of ten to twelve reps, at 60-80% of your maximum lift, with 60-90 seconds rest in between.
Effectively, the more time your muscles spend under load, the larger they will get, assuming your diet provides enough protein and calories. I don’t know of a program, but anything you can stick to is good. I use the same routine as I did for strength (SS’s A/B workouts, plus barbell curls). I still recommend a few months of Starting Strength to get your weight up to begin with.
Starting Strength recommends three sets of five reps at 90% of your maximum lift, each with a few minutes’ rest between, as the best programme for building strength. For increasing muscle mass (which is what makes you look good, and is surprisingly not as correlated with strength as it would appear) you want something like six to eight sets of ten to twelve reps, at 60-80% of your maximum lift, with 60-90 seconds rest in between.
Effectively, the more time your muscles spend under load, the larger they will get, assuming your diet provides enough protein and calories. I don’t know of a program, but anything you can stick to is good. I use the same routine as I did for strength (SS’s A/B workouts, plus barbell curls). I still recommend a few months of Starting Strength to get your weight up to begin with.