Learn How To Build Muscle In 4 Simple Steps
By Vince DelMonte
Building Muscle With 4 Steps
Are you sick and tired of everyone telling you a different way to build
muscle? Are you unhappy with how you look in the mirror? Are you
frustrated with your slow progress in the gym? Are you ready to learn
five simple steps that will teach you how to build muscle safely and
effectively?
There is a good chance that you are not maximizing one of these four steps.
Your problem and solution lies in correcting these essential steps before you
have any chance of building a muscular and lean physique.
Get read to learn how to build muscle in four simple steps, in less time, without
any drugs and without bogus supplements.
Step #1
Commit to lifting weights at least three to four times per week. Your goal is
to stimulate your muscles with resistance (stress) which results in your muscles
growing bigger to avoid the stress from occurring again. Once you go home, let
the muscle heal through nutrition and rest, it will grow bigger and you will
repeat this process again. Ideally you should hit your muscles once every 72

hours so you could perform 2 upper body workouts per week and 2 lower body
workouts per week.
Step #2
Focus on eating at least 5-7x a day with balanced meals from
carbohydrates, proteins and fats. If your goal is to build muscle than you
should be eating at least 15-18 x your current body weight. Your carbohydrates
should equate about 45% of your intake, your proteins should equate about 35%
of your intake and your fat should be the remaining 20% of your intake. You
should focus on over half of those meals being solid whole food meals and the
remainder can be liquid meal replacement shakes.
Step #3
You should focus on stretching at least half the amount that you lift
weights. One of the biggest mistakes I see is people training, training and
training with out any stretching. Stretching helps restore normal length to the
tissue and if you are constantly training, your muscle tissues will shorten and big
to perform weaker and slower and have a higher incidence of injuries. So if you
are lifting weights 4 hours in the week, at least an additional 2 hours should be
dedicated to stretching. You must counteract the shortening of the muscle tissues
that occurs with weights or else you are an injury screaming to happen.
Step #4
Avoid supplements that have not been around for longer than 3 years. I
learned this philosophy from an Australian strength coach who recommended
not trying any supplement until it has been around at least 3 years to pass the test
of time. This will make your life much easier and help you avoid all the
marketing hoopla in the latest fitness and bodybuilding magazine. If you follow
this rule, you will discover only a small handful of supplements still standing.
Here are the ones you should not go with out: a high quality multi-vitamin, fish
oil capsules, powdered creatine and a protein powder. These products will cover
your nutritional basis for health, healthy body composition, strength and muscle
mass.
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About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To
Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly
without drugs, supplements and training less than before.
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