Sure, you want a broader chest and abs that whistle in the wind. Biceps that bulge through your shirtsleeves would be nice too. But these aren't the only reasons you hit the gym. You also work out to burn off the jelly doughnut you had for breakfast (and to guard against tomorrow's cruller). You might even believe that an hour of pushing weights makes up for eight spent sitting at a desk. And as long as you don't miss that hour each day, you will build a body that makes the doe-eyed barista downstairs take notice.

The reality: The rest of your day is just as important for building muscle. "The point of working out is to force your body to adapt," says Joe Dowdell, C.S.C.S., CEO of Peak Performance in New York City. "But those adaptations don't occur in the gym -- they occur during all the hours you're not there." Build muscle on the 24-7 plan with these 18 tips.

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