Bulking up without 'the juice'

People looking to pack on muscle also will need to consume more calories than they burn. This is the opposite formula than the one for weight loss.

Rankin recommends getting about 250 extra calories a day, making sure to consume good sources of protein, such as lean meat, fish and legumes. You probably don't need protein bars or powders since many people get about twice the recommended amount of protein (two to three servings a day) from foods, and that's more than enough for muscle gain, she says.

As for other dietary supplements, while some evidence suggests potential benefit from products such as creatine, the jury is still out and it's too soon to recommend any of them, says Rankin.

Because supplements aren't carefully regulated by the government, they could contain unsafe or even illegal ingredients. The FDA recently cracked down on the makers of two supplements that contained synthetic steroids.

Q: There is so much weight-lifting information out there that it's difficult to determine what's best. What do you recommend for sets and reps, and is it better to complete circuit training or work on specific muscle groups on weight day?

A: Ask five trainers about the best way to weight train and you'll probably get five different answers. Is it one set or three — or five? Free weights or machines? Two days a week or five? Target all muscles in one day, or split it up?

The best strength-training program for you will depend on your current fitness level and your goal. As Barnes notes above, beginners should start slowly and gradually build up to a tougher program.

Just how tough that program should be is up to you. If you're trying to build as much muscle mass as possible, you'll need to train several days a week with heavy weights. If you're just trying to tone up you may only need to do a quick circuit on the machines a couple times a week.

Keep in mind, though, that it's good to mix things up. Your body likes a challenge. That's why trainers, while they may disagree on the exact number of sets and reps, generally recommend some combination of free weights and machines, and periodically trying new training regimens.

The key is to find some combinations you like so that you stick with the activity.

Smart Fitness appears every other Tuesday.

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