1. Wanna Learn How To Build Muscle?
Roll Up Your Sleeves and Let's Do It!
How fast do you believe you could build big muscles? A couple of weeks? Months?
It all depends on what you put into it.
Giving it your all will bring results faster than going to the gym twice a week, randomly
taking in some protein supplements and filling up on turkey and green beans.
If it were that easy to bulk up then nobody would be skinny or fat against their current will
and everybody would be a strength training hero.
I guess that many people think they know how to build muscle. But the proof of the
pudding is in the eating my friends. If you position yourself as an expert and yet don't have
the body for it maybe you should try some of these tips to increase your bulk and
definition.
Do the right lifts - Squats and deadlifts. Many experts consider these two exercises among
the best for building muscle. Forget bench pressing or bicep curls. Those are for sissies!
Squats and deadlifts. Say it with me. With just these two relatively simple lifts hit about
three quarters of your entire muscle system. On top of that they are super-intense forcing
your body to build muscle faster, and bigger muscles too. In turn affecting all of your other
lifting increasing the muscle growth everywhere else too. This means one thing. Bigger
and better muscles for you!
Do some old fashioned exercises, they've been around a long time for a reason...
Push ups. Oh these aren't trendy. It's the same with chin-ups. These were once super-
popular techniques but now most people don't use em. And why's that? Because they're
tough. Those exercises aren't easy, a couple maybe, but a hundred, two hundred. That's
when you know you have true power, when you can lift your own body weight effortlessly
dozens of times.
Aim for the following numbers and then you'll know that you're well on your way to
awesome strength.
80 Push Ups
20 Chin Ups
If you can't do that twice then you can do better!
Eat Better. This one seems obvious but even people who religiously only eat complex
carbs, good fats and plenty of protein can fall into the trap of not having enough food. And I
don't mean just not enough calories, I mean, understocking their kitchens. The best way to
fall off the wagon when it comes to healthy eating? Little choice and variety and boring
food. Buy the good stuff. make sure you've got a fully stocked fridge and pantry. Make sure
that when you do get the munchies that there is something in there that will be satisfying
AND good for you. Get a great 6 pack abs diet if that sort of thing appeals.
Rest Better. We all know that our bodies need to rest, that's not rocket surgery, nor is how
to build muscle. Resting better is a different story. So, you're resting your shoulders and
triceps today, because you did them yesterday, but now you're going to punish your
forearms and biceps today and then tomorrow you will crush your back and abs, well your
body isn't made up of separate organisms, it's a whole. If you don't rest your entire body
after a couple of heavy days, you're not getting the proper benefit from resting. Training
every day, even though you're resting muscle groups is as bad as not resting at all. You'll

2. be more tired, you won't be able to lift more, you'll get into a state of over training which
may even prevent you from building more muscle, making all your hard work a waste of
time. Especially if you injure yourself.
Try to use complex lifts, ones that target more than a single muscle. More birds with less
stones.
Consult. You've read every single muscle building magazine out there, you've done your
research and you're starting to see results. Awesome. Now, go out there and find out what
other people are doing. Knowledge is power and I can't stress enough how valuable it is
for you to speak with someone who knows what they're talking about. Someone who has
been there and done that and knows 100% how to build muscle. A fitness coach or a
personal trainer. Maybe they aren't as big as you or as strong, but they can point out what
you're doing wrong. Even the best have trainers and it's all because it's so simple to
become complacent and stuck in bad habits. You'll never know everything and it's probably
not your job to do so, so find someone who's job it is and consult. Get ahold of some great
weight training tips on this site.
Careful measuring and monitoring of your rest periods also tells you how much fitter you're
getting. If you need to rest less between big sets you're making progress.
Measure and monitor your progress in other ways too. Don't forget that setting goals is
absolutely essential for improvement. Set goals, write them down, change them when you
need to.
Compare goals to progress at regular intervals so either you can update your goals,
reducing them or setting them higher. Doing this often will help you focus on realistic
targets.
Reverse Your Program. Literally turn everything about your exercise program inside-out.
Whatever order you exercise your muscles in, reverse it. It's a simple tip, but the results an
be amazing. It's the same with cardio. Do the same thing again and again and eventually
you reach a plateau where your body stops improving or improving at a hugely slower rate.
That's why it's a good idea, sometimes, to turn everything on its head. Any routine you
have, change it. Any order you have, reverse it. Any preconception you believe, challenge
it. Always keep moving forward and stay flexible in your approach.
Remember to be extreme. Go as far as you can and then do more. Keeping safety in mind
of course.
Making tiny efforts will give you back exactly what you're putting in. Tiny improvements.