41 Tips and Tricks to Build Muscle Bulk

From my buddy Vince Delmonte, Author of No-Nonsence Muscle Building. Learn how he is able to build muscle bulk using these tips and tricks:

Here are 41 of my best tips and tricks for gaining more muscle and getting more ripped than you can imagine.


In the past 3 years I have supported 26,755 customers in over 120 different countries with the critical elements to build muscle mass and to experience progressive muscle gains.

Today I’m handing you 41 of my own best key secrets that I helped me build 41 pounds of rock-solid muscle in just six months – without drugs, supplements and training less than before.

In a matter of weeks, not months, you too will have a jaw-dropping physique. It all starts once you begin applying the advanced muscle building strategies below.

(Learn more by checking out build muscle bulk)

Whether you approach your physique as a hobby or a job, you should not leave any element to chance and hope it works. In order to defeat plateaus and forge a ripped and muscular body you need all the tips and tricks you can get. None of these techniques will work alone but by combining as many together as possible you’ll see a huge difference in your muscle growth – faster than before.

1. Max out the power of full body workouts every 48-hours, 3x a week before progressing to a 2-day or 3-day or 4-day split.

2. Multiply your body weight by a factor of 15 to determine how many calories to consume to gain muscle weight.

3. Perform only 1 exercise per body part each full-body workout but perform a different exercise for each body part every workout. By the end of the week you’ll have hit each muscle group three times from three different angles.

4. Digest a 2:1 ratio of carbs to protein after your workout in liquid form.

5. Use a training journal and track your progress.

6. Perform each set to muscular failure.

7. Strive to drink 4-liters of water a day.

8. Vary your rep and set schemes more frequently than any other training variable.

9. Focus on exploding up on the pushing (concentric) portion of your movement and taking 3-4 seconds for the lowering (eccentric) portion of your routine.

10. Shoot for 5 pounds of lean muscle mass each month. Unless you’re ultra-skinny, anything more is commonly fat gain.

11. Eat at least 10-15 serving of fruits and vegetables each day.

12. Focus on compound movements for 80% of your workouts.

13. Alternate between dumbbells and barbells every 2 weeks.

14. Only change an exercise when you plateau on two workouts in a row.

15. Enter a fitness model or bodybuilding show or transformation contest to keep you motivated.

16. Follow a program for at least 12-16 weeks before trying your next one.

17. Pyramiding your sets to consistently increase your strength 5% each week.

18. Consume a variety of whole eggs, chicken, lean beef, fish and whole-milk throughout the day for high quality (bioavailable) muscle building protein.

19. Use a training partner for motivation and an extra push to experience faster muscular growth.

20. Never train hungry if you want to build muscle fast.

(Go to build muscle bulk to get the muscle you want for your body.)

21. Concentrate your carbohydrates when your body needs them most – breakfast, pre workout and post workout.

22. Ensure you do the squat and the deadlift each week to increase the release of growth hormone and testosterone.

23. Hire a personal trainer if you have never received professional coaching on technique and form.

24. Stretch at least half the amount of time that you lift. If you lift 3 hours a week, schedule at least 1.5 hours of yoga or static stretching.

25. Train a muscle group through it’s entire range of motion to stimulate muscle size.

26. Use a 3-day a week 20-minute interval cardio plan, post-workout, to maximize the muscle to fat ratio while bulking.

27. Train your most underdeveloped muscle group first in each workout.

28. Avoid processed food, packaged food and fast food.

29. Avoid protein bars and any muscle building supplement that has sucrulose, aspartame, or other artificial or natural sweeteners.

30. Get at least 8-hours of uninterrupted sleep each night.

31. Don’t be afraid to overload your muscles with maximal resistance and miss your goal reps.

32. Consume a combination of olive oil, fish oil, coconut oil, mixed nuts and natural peanut butter each day to make sure you get ample healthy fats for testosterone and other muscle building hormone production.

33. Take a complete week off after 12-16 weeks of training.

34. Get a spotter to help you with your heaviest set.

35. Have a training program. Never go to the gym without a plan.

36. Perform 5-10 minutes of dynamic stretching before each weight training workout.

37. Schedule regular ART-therapy or massage therapy to avoid injuries.

38. Cold shower after every intense weight training workout. It sucks, but it works.

39. Eat at least 1 gram of protein per pound of lean body mass.

40. The core of your workout should revolve around squats, deadlifts, rows, presses, pull ups, dips and weighted core work.

41. Train with someone bigger and stronger than you. You’ll be challenged and motivated to work out harder.

(Find out how you can gain muscle mass by clicking on build muscle bulk)

If you have an advanced tip or trick that has helped you, share it in the comments below.

To Your Ultimate Training Success,

Jo Chris
Build Muscle Bulk

Feed the Muscle to Build Muscle Bulk

When it comes to building muscle you'll want to pay just as much attention to the food you eat in order to build muscle bulk. That food will feed the muscle and provide the nutrients the body needs to help achieve the results you want. And sometimes the hardest part in our efforts all pertains to the fueling we give our bodies.

But to build muscle bulk, you need to constantly feed your muscles with quality fuel sources. Your body needs energy to perform at the optimal level you need it to in order to build muscle bulk. That energy should come in the form of high quality protein, carbohydrates, and good fats. The ratio should be 20%, 65%, and 15% respectively. (Notice I said "fuel sources". The reason for describing it in that manner is to better help explain the purpose of food. Focusing on our relationship with food in that manner helps us to make better choices about what, how much, and when to eat. At least it does for me.)

(Learn more at build muscle bulk)

The best way to get the nutrients mentioned is through the calories you consume in the food you eat. For most that would equate to about 3,000 to 3,500 calories on a daily basis. However, for a more accurate count...simply increase your normal daily caloric intake by 350 to 500 calories.

Although supplementing these nutrients can be done through items such as protein powders and vitamins, since the supplements are synthetic reproductions, they aren't as high a quality as you would get from everyday food that is all natural such as salmon, tuna, non-fat milk, almonds, and egg whites to name a few.

(Of course on a cheat day...yes those are allowed on occasion, but then it is all about the joy of eating really great tasting food.) However if your not on a scheduled cheat day, your best results if you want to build muscle bulk, involve eating healthy portions of high quality protein, carbs, and good fats. Your body will love you for it...and you'll love your body for it too.

Many questions have been asked about how much protein to add into your diet. In fact you've probably asked a view of your own. A lot of people believe consuming as much protein as possible will give you the muscle bulk you desire. The truth is that there are guidelines to follow regarding protein intake that will expedite your results and help avoid packing on fat weight...and you will be amazed at what they are.

I've found the perfect combination of food and exercise to help me achieve the best body of my life. I was a skinny guy with absolutely no muscle, but I gained over 40 pounds of muscle bulk in less than 6 months. There is too much information to put in this article. The rest of the details can be found build muscle bulk

Of course this technique is for people who are serious about adding some real muscle bulk to their bodies. Here is the link again to build muscle bulk Good luck in your training!

Eating the right foods, in the right portions, at the right time can be an uphill battle. But rest assured, given time you can win that battle and build muscle bulk to gain the muscle mass you want.

(To get a get program with proven results go to build muscle bulk and learn more.)

To your ultimate Training Success,

Jo Chris