26 Muscle Building Tips That'll Make You Look Like This…

pic of how you'll look after using these tips

1. Stop Doing Bicep Curls &…

ONLY Do JUST Compound Exercises and here's why…

Your muscles will quickly get bigger and stronger when you do compound exercises where you're lifting much heavier weights so for example…

2. To Get Bigger Chest, Shoulders & Triceps…

3. To Get Bigger Biceps & a Bigger Back…

4. To Get Bigger Legs…

5. Do More!

Your muscles can't get any bigger & stronger if you keep lifting the SAME amount of weight, Doing the SAME number of reps and/or sets every workout so…

You need to BEAT Your Last Workout by making each workout tougher than the last one by…

Your muscles will get bigger & stronger each time you workout so…

6. Do More Right Now!

Instead of waiting until your next workout to use heavier weights and/or do more reps…

You can start using heavier weights and/or do more reps on each set you do so instead of you doing a workout where you may do 5 sets of the bench press using 200 pounds for 8 reps on each set…

You can get stronger and build muscle faster if you tried to do just a little more on each set by doing your workout like this…

Play the video below to get a visual idea why you need to always do more to get bigger & stronger muscles…

Remember because this is very important…

The fastest way to gain muscle is to keep beating your last workout and/or set by pushing yourself more & more each time even if it's only by an inch! so make sure you…

7. Write Down Everything!

Each time you workout you can look at what you wrote down to see exactly how many sets, reps and/or how much weight you need to lift to DO MORE or to DO MORE Right Now to beat your last workout or set to gain muscle faster so…

Use 1 of these training logs to write down everything…

8. Never Count Higher Than 12 &…

Once you get to point where you're easily doing 10-to-12 reps on almost every set then it's time to increase the weight, lift heavier and get even stronger because usually…

9. Do At Least 5 Because…

When you do less than 5 reps per set you're probably going to be using a super heavy weight that's ONLY good for building more power & strength with very little muscle gain because…

You need to do at least 5+ reps to break down or fatigue your muscles just enough to make them get bigger so make sure that you…

10. Work The Muscle, Not The Weight

Look at the 2 short 30 second videos below of the 2 guys who are doing bicep curls &…

Bad form = He is working the weight = He may build some power but not much muscle

Good form = He is working the muscle = His arms will get bigger

You don't have to use perfect form on every rep you do because as you get deeper into the 5-to-12 rep range your form will start to get worse but…

Tips 11-thru-19 tell you how to eat

11. Don't Get Fat!

Gaining muscle doesn't mean you have to "bulk up" & eat everything in sight, buy mass gainers or eat 3 big macs everyday because…

12. Protein! Protein! Protein!

When you workout using the first 10 tips you're going to do massive damage to your muscles so when you eat enough protein…

Make 25-to-50% of your 2000-to-3000 calorie diet protein &…

13. Buy Protein!

You probably won't be able to get all the protein you need eating high protein foods because you may not have time or it's too tough to eat all that protein so when it comes to the best supplements…

You must buy Protein powders/shakes, MRPs and/or Protein Bars along with eating high protein foods to help you easily get all the protein you need to gain muscle mass but…

14. More Is Not Better!

If more than 50% of your diet is protein causing you not to eat enough carbs for energy then…

15. Carbs Are OK &…

16. Drink Lots Of Water Because…

17. Eat Whatever You Want (No Joke!)

eat what you like to gain muscle

As long as you're eating 2000-to-3000 calories per day with 25-to-50% of that being protein then You'll gain muscle mass NO MATTER what you eat but before you start eating fast food burgers for protein and pizza & ice cream for carbs & fats…

18. Eat Whenever You Want

It ALSO does not matter WHEN you eat or how many meals you eat each day as long as you're eating 2000-to-3000 calories per day with 25-to-50% of that being protein but realistically…

It's going to take you at least 2 meals spaced 2-to-3 hours apart to eat all 2000-to-3000 calories.

19. Write This Down Also…

If you ever get to a point where you are not gaining any muscle even though you're working out correctly then you can look at what you wrote down &…

Use 1 of these food journals to write down everything…

20. There Are No Magic Pills!

This guy did not use supplements

The guy in the picture above is Herman Goerner and he looked like that in the 1920's way before creatine, before fat burners & before steroids so outside of protein…

Don't waste any money on those fancy supplements because you still have to work your butt off, eat right, get protein & rest to truly gain muscle fast.

21. You Don't Get Bigger At The Gym

You ONLY get bigger muscles after you finish working out when you give your muscles a chance to rest, recover & rebuild into bigger ones with a proper diet & enough protein so…

22. Skip A Workout

If you ever end up lifting the same amount of weights and doingmuscles out built away from gym the same amount of reps for 2-to-3 muscle building workouts in a row then…

23. Take It To The Next Level By…

Building muscle faster Doing More reps and/or lifting heavier weights Using 1 or more of these 11 fast muscle building techniques…

24. You'll Get Abs Later

get abs after gaining muscle mass

You're going to probably gain enough fat to hide your abs (but not so much where you'll get a pot belly
Eating way too much
) while gaining muscle so for right now…

25. Burn Some Fat (totally optional)

You can minimize the amount of fat you gain (or even lose a lot of fat if you're already fat) as you gain muscle mass by using these 8 rules along with this tip here

26. Play the 'So That' Game

guy with 2 girls

The 'So That' game is a game you play to help you come up with enough reasons to motivate you to build muscle faster and here's an example…

And try to get as many 'So Thats' as you can because the more you get = the more motivated you'll be to build muscle.

Out Of The 26 Tips…

These are the 4 most important action steps you can take right now to gain muscle…

  1. Do mostly compound exercises. (Tips 1-thru-4)
    • Do Dips or any Bench Press exercise for chest shoulders & triceps for 4-to-10 sets of 5-to-12 reps 1-to-2 days a week.
    • Do Pull-ups, Rows or Cleans for Back & Biceps for 4-to-10 sets of 5-to-12 reps 1-to-2 days a week.
    • Do Squats or Leg Press for legs for 4-to-10 sets of 5-to-12 reps 1-to-2 days a week.
  2. Keep a Training log & try to get stronger each time you workout. (Tips 5-thru-7)
  3. Eat 2000-to-3000 calories per day, Make 25-to-50% of your diet protein & Invest in protein. (Tips 11-thru-13)
  4. Eat whatever you want, eat whenever you want & keep a food journal. (Tips 17-thru-19)

You could also take action by simply
Using this plan to gain lots of muscle mass

Don't Panic! Troubleshoot

If you ever get to a point where you've hit a muscle building plateau or you're not satisfied with the results you're getting then…

Be patient

Don't expect to gain 50 pounds of solid muscle in 5 months &…

You may gain up to 40 pounds in a year but half of that 40 pounds will probably be fake muscle where the mass you gain is from your muscles being able to hold more water and store more carbs.

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1-35 of 99 Comments
Joseph hater

Hey bro, nice read! so I have a question to ask please. my first question is what is the absolute fastest way to get that dream chest that every man wants. I'm anywhere of abs now and completely left them alone for now. I'm focusing on building as much muscle as possible. I honestly don't care if I get fat or not.

reason apparently i can gain/lose weight without a problem. so my point for that is, wont I build muscle faster? keep in mind these are the people around me saying "oh u lucky bro u gonna have a easy time" "i hate u man u gonna get that steroid body real soon".

so yeah, i hope you will respond back please. and finally i can now know what the flip to do in the gym! thank bro hope u can help plz. thank you.

May 08, 2016

Adrian Bryant

use this plan here to build lots of mass without getting fat but to answer your first questin directly you need to do bench press or dips for a bigger chest.

There is no need to eat tons of food. you will only get fa as you are building muscle. eating tons of calories to build muscle is a myth. you can actually build muscle on a deficit

May 08, 2016

Gord Hutchison

I am currently trying a 3 day upper lower split where week 1 is upper lower upper and week 2 is
Lower upper lower.
Mon Wed and Fri
I do cardio on Tue and Thurs and after a upper body workout. I do no cardio on lower body days. I have taken out some exercises like dumbbell incline bench and just concentrate on db bench press and db pull overs. Is doing this o.k as i have found i need good recovery time as i am over 40.

January 12, 2016

Adrian Bryant

that's a good start but is your main goal to build more mass or build mass and burn fat

January 12, 2016

Gord Hutchison

I believe i could trim down a bit in the belly area. I had a personal trainer while going to world health club back when i was 37. I am 5foot 10inches and when i started i was 182 pounds. My trainer at the time wanted me to get down to 170 pounds. However at that time I had gotten down to 149 pounds. I am now 45 and around 174/ 175 pounds . I did manage to stay at 165 for a while until i got married. So i am a 45 year old male who wants some descent muscle but not too much bulk.

January 12, 2016

Gordon Hutchison

I noticed that there are no compound shoulder exercises. Can they be added

January 08, 2016

Adrian Bryant

not really. if you are doing compound chest exercises then the front shoulders are involved and the rear shoulders are involved in any compound pull

January 08, 2016

Gordon Hutchison

If you do two compound chest exercises and one is an isolation exercise
Than is a compound shoulder exercise o k. However, if both chest exercises are compound than the sholuder exercise becomes a lateral raise for example. Is this a good rule

January 09, 2016

Adrian Bryant

if your main goal is to target the front of your shoulders then the compound chest will target that.

for side shoulders then the lateral raise is one of the few exercises to target that area

January 09, 2016

Manuel Velazquez

Hey, I was wondering if this routine is good enough to build some muscle mass

Monday, Friday: Tricep/Chest
Flat bench dumbell press5x5
Flat bench dumbell flys3x8
barbell skull crushers3x8
triceps pulldown4x8

Wednesday, Saturday:Biceps, Back, Legs
Dumbell curls4x5
Hammer curls3x8
Low row:5x5

Thank you, hope you reply!

November 12, 2015

Adrian Bryant

For chest/tri I would just do Dips and/or Dumbell Bench

Do squats on its own day

Do chinups and/or lat row for bicep/back

November 13, 2015


I'm only 12 almost 13 but I'm 165 pounds and am worried about the path I'm going in. Would this be healthy to do ?

November 05, 2015

Adrian Bryant

no problem at all

November 05, 2015

Sarah. M

I wanted to know if I can get my triceps stronger, in 3 weeks? is that possible?

October 05, 2015

Adrian Bryant

yes, they can actucally get stornger after the first workout but the question is HOW MUCH stronger do you wan them to be?

October 06, 2015


How do I get the DVD?

September 27, 2015

Adrian Bryant

its not out yet. go to nowloss.com to get on the notification list

September 28, 2015


Question. I am 134 and weight goes 129-134. I would like to be 15 pounds lighted. My ideal weigh is 120. I do exercise. What tips can you give me?

September 25, 2015


Hi, im a 20 years old guy i work out 4 days a week, my problem is i have too much sore pain on my right forearm what should i do?

August 25, 2015


I mean i cant even do biceps curls these days

August 25, 2015

Adrian Bryant

have you just started working out?

August 25, 2015


No ive been working out long time but ive never experienced this pain, some of my gym mates tell me its because im working arms twice a week although not two days in a row

August 26, 2015

Adrian Bryant

if its not general soreness then maybe a doctor is needed but working your arms should be fine depending on what you do in each arm workout

August 27, 2015


Can you advise about my workout routine
I'm a gym newbie .. Workout for around 4 month.. I create this workout for my self.. Please advise if I need to change the routine

Day 1 back& legs
Pull upp 7set to failure
Deadlift 7x7
Squat 7x7

Day 2 chest, bicep & abs
Incline dumbell bench press 7x7
Flat dumbell bench press 7x7
Dips 7 set to failure
Chi up 7 set to failure
Hanging leg raise 7 set to failure

Day 3 shoulder& tricep
Overhead press 7x7
Seated dumbbell press 7x7
Tricep dip 7 till failure
Rope tricep extension 7x7

Thanks in advance

August 13, 2015

Adrian Bryant

Looks fine but if you are lifting to just mainy look better you may be actually doing too many exercises

August 14, 2015


Thanks for the reply
I'm male 5'7 and 82 kg. My objective is to build muscle and to get around 12% bodyfat.on January my weight is 100kg and hoping to go down to 74kg. Really learn a lot from your article.


August 14, 2015


hi im 35 yr women weight 52 kg height is 5 feet i do weight training at home 2 days in weak whenever i do it next day i have shoulder pain pls sugg me what to do

August 06, 2015

Adrian Bryant

what kind og weight training are you doing>

August 06, 2015


i do leg extension 3 sets 12 reps wt 25 kg.bar press 2 sets 12 reps wt 7.5 kg leg press 3 set 12 reps wt 25 kg lat pull down 3 sets wt 12 reps wt 25 kg .squats 2 sets 12reps wt 5 kg . after workout i drink 1 scoop whey protein wt multivitamin banana end after half an hr i take breakfast like indian bread plus curd or veg or oats wt curd and feel it all make me bulky its true or not i feel my cloths tight on my arms pls help me what can do i want loose 5 kg pls help me

August 09, 2015

Adrian Bryant

the only thing that could cause you shoulder pain or soreness is the overhead press but if you goal is to lose 5kg then just go here

August 10, 2015


tnk u so much

August 10, 2015


Hi, I'm 14 years old, about to be 15, and I am going to be a sophomore in high school after summer break. I play water polo for my high school and today when i was in a game i realized that i am not good at defending because i am weak. I want to build muscle so i can be good at sports. I am a swimmer so every day (for 7 years) i go to club swim for my city. I am a skinny kid and i don't eat much but i want to change. I am 5' 9" and i weigh 110. I was wondering if you could tell me what to eat specifically and what workouts i should do to bulk up. I am a patient kid so i don't mind waiting a year to see results i just want the results before i graduate.

June 26, 2015

Incorrect please try again
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