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

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.