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
Showing posts with label build muscle bulk. Show all posts
Showing posts with label build muscle bulk. Show all posts
Wednesday, June 10, 2009
Thursday, May 21, 2009
The 3 Things You Need to Know to Build Muscle Bulk Fast
A desire to build muscle bulk is fairly common. So is the desire to build it as fast as possible. To do so, there is certain information you need to know. If you weren't aware of this information, it's great advice to help you. If you knew this stuff already then its just a great reminder for you because there is no way around achieving your goal to build muscle bulk fast without these muscle building rules.
Check out this article below....
Have you ever wanted something but just couldn't hardly wait for it to happen? Kind of like when you want to build muscle bulk but want it to happen like...yesterday? Well, let's see if we can get you the results you are looking for by giving the Top 3 things to do to build muscle fast when trying to build muscle bulk.
Be consistent in your workouts. You'll need to workout a minimum of 3 to 5 days a week for 1 to 1½ hours. Devote that time to making your muscles work. Push your body to failure by doing 3 to 4 sets of 6 to 8 reps of heavy weight. Be sure and follow the "Golden Rules" to help prevent getting hurt.
Feed your muscles constantly with quality fuel sources to give your body energy. That energy should come in the form of high quality protein, carbohydrates, and good fats. The ratio should be 20%, 65%, and 15% respectively. These nutrients come of the calories you consume on a daily basis which should be about 3,000 to 3,500 on a daily basis for most.
Follow an effective workout program. Yes, I agree that most programs can help you to gain muscle...but we're talking about a desire to build muscle fast when trying to build muscle bulk. Be sure and find one whose foundation is build on the structured performance of compound exercises in addition to some that isolate secondary muscle groups. Also, be sure that cardio work is included as a part of the routine.
So if you want to build muscle bulk and do it in the fastest manner possible be sure and be consistent in your exercise, eat the right quality and quantity of food, and choose an effective workout program.
You can get more great muscle building tips and sign up for 10 free video exercises at buildmusclebulk.com. To achieve your goal, you simply have to see this program.
To view the article in its entirety, go tobuild muscle bulk fast Good luck in your training!
Article Source: http://EzineArticles.com/?expert=Jo_Chris
Check out this article below....
Have you ever wanted something but just couldn't hardly wait for it to happen? Kind of like when you want to build muscle bulk but want it to happen like...yesterday? Well, let's see if we can get you the results you are looking for by giving the Top 3 things to do to build muscle fast when trying to build muscle bulk.
Be consistent in your workouts. You'll need to workout a minimum of 3 to 5 days a week for 1 to 1½ hours. Devote that time to making your muscles work. Push your body to failure by doing 3 to 4 sets of 6 to 8 reps of heavy weight. Be sure and follow the "Golden Rules" to help prevent getting hurt.
Feed your muscles constantly with quality fuel sources to give your body energy. That energy should come in the form of high quality protein, carbohydrates, and good fats. The ratio should be 20%, 65%, and 15% respectively. These nutrients come of the calories you consume on a daily basis which should be about 3,000 to 3,500 on a daily basis for most.
Follow an effective workout program. Yes, I agree that most programs can help you to gain muscle...but we're talking about a desire to build muscle fast when trying to build muscle bulk. Be sure and find one whose foundation is build on the structured performance of compound exercises in addition to some that isolate secondary muscle groups. Also, be sure that cardio work is included as a part of the routine.
So if you want to build muscle bulk and do it in the fastest manner possible be sure and be consistent in your exercise, eat the right quality and quantity of food, and choose an effective workout program.
You can get more great muscle building tips and sign up for 10 free video exercises at buildmusclebulk.com. To achieve your goal, you simply have to see this program.
To view the article in its entirety, go tobuild muscle bulk fast Good luck in your training!
Article Source: http://EzineArticles.com/?expert=Jo_Chris
Wednesday, May 20, 2009
Looking For the Best Exercise to Build Upper Body Muscle While Achieving the Fastest Results Possible?
When you build upper body muscle it helps lend a hand to the impressive V-shape. It's a very attractive look and I certainly understand the desire to achieve that goal. But I also understand that you want to get to that end result just as soon as possible. Well, you can read the article below to find out how to build upper body muscle fast....
Want to find out what the best exercise is to build upper body muscle? Simply the type of exercise that is best includes those that are considered compound exercises.
So what is a compound exercise? A compound exercise is one that uses several muscle groups to perform one move. This is the opposite of the exercises that only focus on one set of muscle groups. The benefit of this type of exercise is that it allows you to spend less time working out because fewer exercises to build upper body muscle are required and your workouts become more efficient. Working in this manner also helps prevent the over-production of the hormone cortisol which can become harmful to your efforts to build upper body muscle and limit muscle growth.
Here are some examples of a compound exercises to build upper body muscle: Push-ups. Pull-ups, Bent-over rows, Dips
These exercises utilize a combination of biceps, triceps, lats, traps, delts, and pecs. If you were to perform 3 sets of each of these exercises at 8 reps each, working to failure on the last set, you will see results almost immediately. And you wouldn't have to spend hours at the gym to get those results. To ensure the effectiveness of these exercises, make sure you perform the exercises correctly which means; slow controlled moves, proper breathing, going the full range of motion, etc.
These are key elements of any routine you perform, this one included to bring you the results you want. The best exercise to build upper body muscle is one that involves multiple muscle groups, otherwise known as compound exercises. These moves are the best to achieve the results you want in the shortest time possible.
I was a skinny guy with absolutely no muscle. My goal was to get cut and build muscle bulk. And I did by gaining over 40 pounds of muscle bulk in less than 6 months. I did it using a program that incorporates some of the philosophy above. The rest of my story can be found at build muscle bulk
Of course this technique is for people who are serious about making some real changes to their bodies. Good luck in your training!
Article Source: http://EzineArticles.com/?expert=Jo_Chris
This article in it's original form can be found at The Best Exercise to Build Upper Body Muscle and Get the Fastest Results.
Want to find out what the best exercise is to build upper body muscle? Simply the type of exercise that is best includes those that are considered compound exercises.
So what is a compound exercise? A compound exercise is one that uses several muscle groups to perform one move. This is the opposite of the exercises that only focus on one set of muscle groups. The benefit of this type of exercise is that it allows you to spend less time working out because fewer exercises to build upper body muscle are required and your workouts become more efficient. Working in this manner also helps prevent the over-production of the hormone cortisol which can become harmful to your efforts to build upper body muscle and limit muscle growth.
Here are some examples of a compound exercises to build upper body muscle: Push-ups. Pull-ups, Bent-over rows, Dips
These exercises utilize a combination of biceps, triceps, lats, traps, delts, and pecs. If you were to perform 3 sets of each of these exercises at 8 reps each, working to failure on the last set, you will see results almost immediately. And you wouldn't have to spend hours at the gym to get those results. To ensure the effectiveness of these exercises, make sure you perform the exercises correctly which means; slow controlled moves, proper breathing, going the full range of motion, etc.
These are key elements of any routine you perform, this one included to bring you the results you want. The best exercise to build upper body muscle is one that involves multiple muscle groups, otherwise known as compound exercises. These moves are the best to achieve the results you want in the shortest time possible.
I was a skinny guy with absolutely no muscle. My goal was to get cut and build muscle bulk. And I did by gaining over 40 pounds of muscle bulk in less than 6 months. I did it using a program that incorporates some of the philosophy above. The rest of my story can be found at build muscle bulk
Of course this technique is for people who are serious about making some real changes to their bodies. Good luck in your training!
Article Source: http://EzineArticles.com/?expert=Jo_Chris
This article in it's original form can be found at The Best Exercise to Build Upper Body Muscle and Get the Fastest Results.
Monday, May 18, 2009
What Are The 7 Best Exercises to "Build Muscle Bulk?"
Many skinny guys and even those of us who aren't so skinny have a desire to add a lot of muscle. When we build muscle bulk it helps us get healthy and look good too. One of our biggest concerns is finding the right exercise or combination of exercises that will help us achieve our goals the fastest. Here is an article to help identify the 7 best exercises to build muscle bulk.
If you're a "skinny guy" looking to add a lot of muscle, you've probably read hundreds of magazine articles to learn which exercises will help you achieve your goal to build muscle bulk. Of course if you try to put too much information from any of the article together, you get lost in the whirlwind of "do what when and how' statements from the confusion of it all. Plus, you'll find that the only muscle that's getting any decent work is your brain just from trying to figure it all out. Because in those articles a multitude of options were given that probably caused even more confusion and frustration for you than when you first started. This holds true especially if you didn't get any results. Well to clear things up for you, a list of the 7 best exercises to build muscle bulk is provided.
The 7 best exercises to build muscle bulk are:
squats
bench press
dead lift
pull ups
dips
bent over row
clean and press
Now, upon reading this you may be wondering why these exercises specifically are the best to build muscle bulk. (If it were me, it would be too.) Well, the reason is because they are compound exercises.
Compound exercises mean that they incorporate multiple muscles in order to perform the exercise move. This is contrary to isolated exercise moves that only use one muscle or "group" of muscles during the move.
When you lift using compound exercises you get a large number of muscles involved in the routine. These are classically the best exercises to build muscle bulk because of the number of muscles that are use in the exercise. These moves really get your heart pumping and boosts your metabolism. Not to mention compound exercise help release the "good" hormones which is a big contributor in your attempt to build muscle bulk.
Performing compound exercises also help to save physical energy and maximize time. When you spend too much time exercising, large amounts of cortisol get produced which basically eats away at your muscle. That muscle being the same that you are attempting to build. (That's a pretty good clue that it's not a good thing.)
During your next workout use these 7 best classic exercises to build muscle bulk. They can help prepare you for many other exercises you should incorporate into your routine to get even more work.
I was a skinny guy with absolutely no muscle, but I gained over 40 pounds of muscle bulk in less than 6 months. I did it using some of the information listed above. The rest of the details can be found buildmusclebulk.com
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!
By Jo Chris
This article can be found at Ezine Articles-Build Muscle Bulk
If you're a "skinny guy" looking to add a lot of muscle, you've probably read hundreds of magazine articles to learn which exercises will help you achieve your goal to build muscle bulk. Of course if you try to put too much information from any of the article together, you get lost in the whirlwind of "do what when and how' statements from the confusion of it all. Plus, you'll find that the only muscle that's getting any decent work is your brain just from trying to figure it all out. Because in those articles a multitude of options were given that probably caused even more confusion and frustration for you than when you first started. This holds true especially if you didn't get any results. Well to clear things up for you, a list of the 7 best exercises to build muscle bulk is provided.
The 7 best exercises to build muscle bulk are:
squats
bench press
dead lift
pull ups
dips
bent over row
clean and press
Now, upon reading this you may be wondering why these exercises specifically are the best to build muscle bulk. (If it were me, it would be too.) Well, the reason is because they are compound exercises.
Compound exercises mean that they incorporate multiple muscles in order to perform the exercise move. This is contrary to isolated exercise moves that only use one muscle or "group" of muscles during the move.
When you lift using compound exercises you get a large number of muscles involved in the routine. These are classically the best exercises to build muscle bulk because of the number of muscles that are use in the exercise. These moves really get your heart pumping and boosts your metabolism. Not to mention compound exercise help release the "good" hormones which is a big contributor in your attempt to build muscle bulk.
Performing compound exercises also help to save physical energy and maximize time. When you spend too much time exercising, large amounts of cortisol get produced which basically eats away at your muscle. That muscle being the same that you are attempting to build. (That's a pretty good clue that it's not a good thing.)
During your next workout use these 7 best classic exercises to build muscle bulk. They can help prepare you for many other exercises you should incorporate into your routine to get even more work.
I was a skinny guy with absolutely no muscle, but I gained over 40 pounds of muscle bulk in less than 6 months. I did it using some of the information listed above. The rest of the details can be found buildmusclebulk.com
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!
By Jo Chris
This article can be found at Ezine Articles-Build Muscle Bulk
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