I'm going to let you in on something. Building strength and muscle is no secret and anyone can do it.
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You can have absolutely, the worst genetics going and still build a massive amount of muscle.
If you have the will and commitment to succeed, I'm going to boil it all down to a couple of things that you must do, on a consistent basis in order to build muscle. Do these things consistently and you'll get huge, fast!
Simple, right? No, not really because most people have no clue how to weight train for size and strength. Here are a few pointers:
Your main priority is to consistently improve in your compound lifts. Always start with your workouts with a compound movement and with each passing workout, improve that exercise. That includes either getting stronger, doing more repetitions with the same weight or completing the exercise in less time.
The main point is to really concentrate on the compound exercises. Always strive to add more weight and/or more reps each and every workout for core compound exercises. Always try and beat your previous workout in terms of either reps or weight. Do these little challenges every week and believe me, after the 12th week, you'll be miles ahead of when you started. However, don't sacrifice form for weight.
Keep your working sets to 8. 8 working sets is hard work, if you are working hard. If you can do more than 8 working sets for your workout, your not working hard enough. Increase the intensity and boost your efforts. Stop doing 15 to 20 sets per body part.
Train each body part once a week to start. Remember, your main goal is to hit each body part, hard and heavy and give it plenty of time to recover. You can't do this if your training each body part more than twice per week. Once you find a groove, you can try training your body part twice per week, but always remember that with each passing workout, you have to improve. If your not improving, somethings wrong.
Train in strict form. Proper technique is the key to muscle growth.
Always give your muscles enought time to recover. If your muscle is still sore and your training it either directly or indirectly, don't bother exercising. Go home, make yourself a nice protein drink and give it another day or two of rest. I've found training through my soreness did more harm than good.
Take a 2 week break at the end of each 12 week cycle. Don't even bother going to the gym in this period.
Eat at least 5 to 6 small meals per day; Each meal should be spaced 2 hours apart and you should never go without healthy food for anymore than 4 hours;
Always make sure your meals are healthy and balanced. Remember this very important rule - The closer your foods are to there natural state, the faster you'll attain your goals. Think of it like this. Whole foods are super foods which will help you get super strong. Crap food will only keep you back. Avoid anything packaged.;
Keep consistent with your diet. Never miss a meal because once you do, your whole schedule and day is shot. always plan your meals and keep them very handy. I will usually make my meals the night before and take them to work with me in a convenient back pack or small cooler;
Cut out all junk food immediately. Get rid of all potato chips, pop, or anything else that's packaged in cardboard and plastic wrappers;
Take it easy on the booze. A wild night out will cost you about 3 or 4 days of optimal training. It will take anywhere from 48 to 72 hours for booze to get out of your system. Remember, you can't workout when your hungover;
Drink plenty of water. Have two glasses as soon as you wake up, one glass with each meal, one to two glasses before a workout and two to three while you workout. Immediately have one glass as soon as you've finished the workout.
Aim for about 7 to 8 hours of sleep each and every night;
After a hard days work or school, try and take a 5 to 15 minute rest. You'd be surprised at how refresh you feel after a quick rest. However, don't go overboard and take a super nap because you'll wake up more tired and drowsy;
Try and keep your stress levels to a minumum. I know, sometimes you can't but try and keep your anxiety down.
There you have it. You don't need any supplements or anything else to build strength and muscle. Simply do the above and you'll gain plenty of muscle. Once you can do the above and start to get strong, feel free to add supplements. For information about supplements that increase size, see the following page:
If you can do the above, you can expect to see results in a as little as two weeks. Give it a full 3 months and youll take on a totally different shape.
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All the best,
As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.
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