Let me tell you, if there is one question that I get in loads on a daily basis it’s about quickly gaining lean muscle mass.
People really want to know the “secret” to building a large, muscular body and want to know how to do it NOW!
Most people are simply surprised by the answer I give them.
Really, it’s no secret and in this business, you have to keep everything simple. If you can keep it simple and follow it on a consistent basis, you’re going to gain a lot of muscle mass. And this is the real secret.
Alright, let’s face it, we’re all looking for the same thing right? We want to know how to make huge muscle gains in the shortest timeframe possible. We all want that magic secret that will help make us super strong and give us the body of our dreams.
it’s that super routine that fits perfectly with our body types, it’s the super diet that simply makes us huge, and it’s that perfect supplement that gives us that extra edge.
Well, do these things exist?
Well, I’ve been looking for that secret for over 20 years and you want to know something, I think I’ve finally found it. Nope, it’s not in a bottle and it’s not in vial.
This is something that is so simple but it is truly the real secret to building the body of your dreams. The advice I’m about to give you is something that every supplement company doesn’t want you to know about. This is something that not even the big muscle magazines doesn’t want you to know.
Want to know why they don’t want you to know the real secret to gaining muscle mass? Because they’ll be out of business. These guys and gals over at the muscle mags and supplement companies want to keep you guessing and always in a state of confusion because that’s the only way they’ll make money.
Here’s my take on building muscle mass. I can sum up the secret of building muscle, and burning fat into 3 points. If you can make sure you hit at least one of these points, each and every workout, you are going to 1) Get Very Strong; 2) Build A lot Of Muscle; And 3) Burn Alot Of Fat.
Now, I know what some of you are thinking. I know, it seems pretty simple but trust me, this is truly the fastest and most effective way to build the body of your dreams. It’s funny because I’ve just skimmed through an issue of one of the muscle mags and some of the ads in that magazine are just crazy.
It’s no wonder everyone is so confused! Money grabbing supplement companies try and make this rather simple process, more complicated than it needs to be. Muscle magazines don’t help because the last time I checked, most of these publications are actually owned by supplement companies.
If it was up to supplement companies like Muscle Tech, they would have you believe that it’s only there products that have the real secret to building muscle. Well, old school body builders and trainers have built plenty of muscle well before Muscle Tech every came around.
In fact, I remember when Muscle Tech first came around back in ‘94. My buddies were saying I HAD to try this muscle stack because they believed that it would magically build more muscle mass. No thanks, I’m doing just fine without them. I was a student at the time and I didn’t have the money to dish out for these supplements. If I had 200 bucks, you can bet I was going to spend it on food and not supplements. I’d rather have my fridge and cupboards stocked with muscle building food.
Now, what I’m about to tell you is no secret but it’s something that most seasoned body builders and athletes know very well. Really, it’s the only way to get strong and to build lean, hard muscle mass. If you can make sure to accomplish one of these points each and every workout, you’re going to get strong and build lot’s of muscle.
Alright, what are the points. What is the real secret? I truly didn’t understand these points until after about 3 years of training. Than again, I really didn’t have any direction or guidance to implement these points.
However, once you truly understand these points and try to achieve one of them, each and every workout, you’ll achieve success. Everything else including your diet and rest will fall into place once you understand these points.
These points are what I like to call “Beat Your Last Session” principle. If you can constantly improve in one of the following areas with each workout, you’re going to build muscle and gain weight. The points are as follows:
1) Use heavier weight than the last workout for the same exercise for the same amount of repetitions and same rest periods;
2) Use the same weight as your last workout for the same exercise but for more repetitions using the same rest periods;
3) Use the same amount of weight and repetitions as your last workout but do the exercise is less time;
This is it! If you can do this from workout to workout, you’re going to grow. The real muscle building magic is with these points. If you can constantly achieve these points with all of your exercises and use them in correct training cycles, you’re going to gain A LOT of muscle mass.
Pretty simple huh? Let’s use the bench press as an example. Let’s say you can bench press 185 pounds on the bench press for 6 repetitions for your final set. In order to effectively get strong and build muscle you need to:
• Use heavier weight like, 195 pounds for the same amount of repetitions and the same rest period.
• Do the same weight with the same rest periods for 8 repetitions.
• Do the same amount of weight and repetitions but do them in less time.
If you ever wondered about gaining muscle mass, well, this is it. This is how you build muscle, pure and simple. If you can improve on one of these points with each and every workout, you will constantly challenge your body and therefore, constantly grow. It’s that simple. Following the above mentioned principles, you will get strong, build muscle, and burn fat. Simple as that.
If you can’t improve with each and every workout, something is wrong. You should be improving in one of those three areas each and every workout for each and every exercise. Let’s say you are doing chest and you have the following exercises:
• Bench press;
• Incline dumbbell press;
• Flat bench fly.
With each of these exercises, you must be improving with each workout. Once you stop improving in one of those areas, you have to step back and take a look at why you’re not improving. Ask your self:
• Am I eating enough quality nutrients?;
• Am I getting enough rest?;
• Am I getting more stressed and work or school?;
• Do I need to take a couple of weeks off from training?;
• What’s changed in my daily routine that has caused me to stop progressing?;
The main point is to find out why you’re not improving and correct it.
Well, now you now know the real secret to building muscle. It doesn’t get any simpler than this – Make sure you improve in those areas each and every workout and you’re going to gain a lot of muscle mass and get very, very strong.
Remember, the muscle building process is simple. It’s not rocket science so keep it simple. It doesn’t matter if you workout in your mama’s basement or at a fancy, fully stocked gym, if you can accomplish the above mentioned points, you’ll gain all the muscle you want.
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All the best and good luck,
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.