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Stay pumped for hours with these quick workouts

Patience is for mutual funds and deep-space probes, not muscles. Sometimes we want our bodies to look their best right now. Maybe you want case-hardened abs for a day on the beach. Or you want your arms to pop at the picnic. Or you need a chest that fills your suit coat at the reunion. We'll tell you how to produce build muscle fast, even if you've missed a workout or three.

First, some science. When you lift weights, your muscles contract and apply pressure to the blood vessels running through them. This impedes the normal flow of blood and oxygen (it's an "anaerobic" exercise). When you're finished, blood pressure subsides and backed-up blood and oxygen flood in, temporarily expanding your muscles. Which is why you look good in the locker-room mirror. "That pump you have after a workout is related to an increase in bloodflow," says Jay Hoffman, Ph.D., an associate professor of health and exercise science at the College of New Jersey.

You can make that postworkout surge last longer. A recent study published in Medicine and Science in Sports and Exercise concludes that doing more reps with less weight provides a longer-lasting pump than fewer reps with more weight. That's the philosophy behind the short workouts listed here, each designed to help you build muscle fast.

This iron-free workout is ideal "before you jump into the shower before a date," says Scott Rankin, C.S.C.S., a trainer in Toronto. Perform as many pushups as you can in 1 minute. (Keep count.) Without resting, move into a modified pushup position, your knees on the ground. Do as many repetitions as you can in 1 minute. (Keep count.) Then, hold yourself about 2 inches off the ground for 20 seconds -- or as long as you can. That's one superset. Rest only long enough for the burning in your muscles to subside, then repeat the superset twice. Your goal is to not let the amount of either type of pushup drop by more than five each superset. If you can do more, your rest periods are too long.