13 fast muscle building tips

1. Make your muscles grow real fast by…

Lifting heavy weights doing compound exercises (like bench presses , Squats & chin-ups) because The stronger your muscles are = The bigger your muscles will be so…
The fastest way to get bigger & stronger muscles is to lift heavy weights doing compound exercises that build up many different muscles at the same time.

2. Always Beat your last workout and/or set because…

Your muscles WILL NOT get any bigger if you keep lifting the SAME amount of weight, Doing the SAME number of reps and/or sets each time you workout so for example…

Your chest muscles will not grow very much if you keep bench pressing 300 lbs. for 4 sets of 8 reps every Monday but…
If you tried to bench press more than 300 pounds, do more than 4 sets and/or do more than 8 reps on the bench press every Monday then you would start seeing your chest muscles get bigger and…

The only way for you to know if you are doing more & more each time you workout is if you keep a training log where you write down how much weight you used along with how many sets & reps you did so…

To build muscle fast you need to keep beating your last workout and/or set by pushing yourself more each time even if it's only by an inch!

3. Eat More to build muscle but…

Just don't eat anything and…
Go here to see how much more you need to eat to gain muscle and…
Eat mainly muscle building & fat burning foods

4. Eat more protein to build bigger muscles because…

Since 30% of your muscles are made up of protein…

You need to eat protein to repair & rebuild your muscles into bigger & stronger muscles after doing your muscle building workouts but…

This does not mean you should eat a High protein diet and…

As long as protein makes up 30-to-40% of your diet then you'll be eating plenty of protein to build muscle fast and… See how much protein, carbs and fats you need to build muscle.

5. Eat at least 4 smaller meals a day so…

You can constantly keep feeding your muscles all throughout the day to maximize muscle growth.

6. Make your muscles get bigger without working out by…

Drinking at least 1 liter of water a day because 70% of your muscles are made up of water so you need to drink water so…

You'll have more energy to build muscle fast and…
Your muscles will recover and grow faster plus…
Drinking water helps you burn fat and…
Look at other ways to make your muscles get bigger without lifting weights

7. Don't workout If you can't beat your last workout because…

If you ever end up using the same amount of weights, reps and sets for 2-to-3 muscle building workouts in a row then you need to take some time off to allow your muscles to rest long enough to get bigger & stronger for you to use more weight, do more reps and/or sets and…

If you're not getting stronger everytime you workout then you're just wasting your time because you won't be able to workout with enough intensity to build muscle - See how often you can work out the same muscle.

8. Make sure you eat some fat so…

Your body can make testosterone and other muscle building hormones and… You want to make sure fat makes up at least 10-to-20% of your diet and…

You can go here for more ways to increase your testosterone

9. You don't have to use supplements to build muscle but…

You can go here to see which muscle building supplements really work or Just remember this…

People have built great looking muscular bodies without using supplements or steroids!

10. Use fast muscle building techniques

You can do things like Drop Sets, Rest-Pause reps or Static Holds to help you lift heavier weights and/or do more reps to help you get stronger to build muscle faster.

11. Do 5-to-10 reps per set

Doing 5-to-10 reps per set allows you to use weights that are heavy enough to help you build lots of real & fake muscle at the same time to help you look good naked.

12. Burn some fat

Building muscle is only ½ of looking good naked and after you've finished building muscle…

The other half of looking good naked is burning off that ugly fat that is hiding your six pack abs, your chiseled chest and your ripped arms so…

Go here to get ripped in 56 days or…
Go here to see some fat burning workouts you can do and…
Look at these weight loss tips but…

13. Say "So that" Everyday

Ask yourself "Why do I want to build muscle & burn fat?" and after you come up with a reason why… Just keep on saying SO THAT.

For example - Why Do you want to build muscle & burn fat…

I want to build muscle & burn fat to look better SO THAT…
I can feel more confident about myself SO THAT…
I can be the best looking person at my high school reunion SO THAT…
I can see the surprised looks on the faces of my classmates SO THAT…
I may be able to go on a date with the person I had a crush on in high school SO THAT…
Other guys at the gym will be jealous of my big muscles SO THAT…
I can be physically attractive to any woman on the planet!

Can you see what's happening here?

The more times you say SO THAT = the more and more motivated you'll become to build lots of muscle & burn lots of fat.

There are 20 comments

Torben

I exercise every day, but i don't lift everyday.
My daily exercise consists basic pull ups and push ups, and squats and all that basic stuff for abs, upper body and lower body, plus cardio.
I lift weights 4 times a week.
Do you think the daily exercising will ruin my attempt to get bigger?

April 28, 2013

Adrian Bryant

not at all. as long as you get enough protein in your diet and rest

April 28, 2013

Zach

I'm currently training for a triathlon again, but learned my lesson on not training enough for swimming. I have no access to a pool and wondered if anyone knew any good workouts that simulated swimming in anyway? Thank you.

March 26, 2013

Chad

I'm 15, almost 16 and have a good, natural build but I am actually pretty weak. I want to get much stronger but I'm not sure what sort of exercises I should do and what plan I should have. I have access to an 'okay' gym but don't really have any exercise equipment at home besides a treadmill. My stamina is fine but I lack strength and need some advice. :)

February 24, 2013

Adrian Bryant

start here

February 24, 2013

Brandon

hey, im 16, almost 17, i had the same problem ur having. get into the gym, do over head press, barbell rows, bench, LOTS of compound excersies that move more than one joint. and use heavy weight. heavy enough so u can only do 5-8 reps. i went in and could ony over head bench 65, now im at 110-125 in a month. give it a try. garentuee u wont be dissappointed.

March 12, 2013

ernie james peregrino

i like it so much

February 07, 2013

Eric Joseph

I'm 22 and have been working out for years now. I started at 135 sr year in high school now I'm 5'10 175. I take a post workout shake. I feel I've hit a wall.. Any advice on how to break it down and grow like I did before?

January 14, 2013

Adrian Bryant

use this to start gaining more muscle mass

January 14, 2013

Fahad

Hi Eric,

I found myself in the same situation a year ago, and i fuond out that with age, your body changes and does not respond to different things as it used to. What helped me was tweeks in my workouts that i did and also my diet. And when and what i eat before and after workouts. Timming was essential for me. I also eat foods that helped raise my testostrone naturally. I have added High intensity tech in my workouts, which has helped alot, and the most importatnt is the Mind muscle connection and taking the last to such a failure that i can not lift anymore weight. Its all about keeping your body guessing as your body is a magnificat thing and can adopt to a certain routine very easily and get efficient at it. let me know if you want to know more details about the program i do.

January 23, 2013

JudoMiguel

I've been trying to get at least 10KG(22lbs) because my master told me to get up weight class but i want to do it at a slow rythm so i can get used to Fight with my new weight, i'm really ripped but i can't gain a single freakin pound, what should i do?

January 07, 2013

Adrian Bryant

use this plan

January 08, 2013

Kumar21facebook@ yahoo.com

Now my body wait 56kg, than I drink more water round 1
Day 7 liter, my body louse or up my body

December 03, 2012

Name*

i'm 16 and quite thin for my age its getting a bit embaracing when the thin girls have more fat than me .I'd like to go to the gym and gain muscle but i've been told i need to gain fat first which i do try i eat a lot but it does no difference any advice ?

September 09, 2012

Adrian Bryant

you need to go here

September 09, 2012

Brandon

lift heavy weight, heavy enough that u can only do 5-8 reps. ive been in ur position. trust me.do lots of compund excercises

March 12, 2013

Hello Sir!

IM 16 Years Old And Im Big Fan Of Body Building Can I Drink Protine And Can I Build Muscles I Have Been Working
5 Mounth But After Watching Brandin Curry and Others Workout Tut I Did What They Said To Do Now after 30 Days
My Muscle Has Become 13 Inch How Mutch Time I Have To Workout Sir PLZ Replay Thnx In Advance!

September 06, 2012

Adrian Bryant

start with this basic plan here

September 06, 2012

samad bhati

i want increase my hormones becoz my sex power is less then previous way.. i m 24 year male..

May 23, 2012

Dave

Hey Samad,

I suffered from the same problem you did, low libido, lack of energy, etc.

Have you gotten your testosterone level checked lately? Your testosterone level is the number one determining factor to how much of a sex drive you have.

First, we need to recognize the symptoms of low testosterone and know how it affects men at all ages, even young guys like yourself. The symptoms of low testosterone can include lack of libido, lack of motivation, decreased energy levels, decreased size and strength, fat gain, depression, mood swings and a general sense of not feeling like a man.

Don't let low testosterone get the best of you - If you feel like you might have low testosterone then get tested and get treatment. Low testosterone is what makes men, men and without it, your health can take a serious toll as well.

In addition to treatment, you should be attempting to raise your natural testosterone levels by all means necessary. To help you get started, check out this article on How To Natually Increase Testosterone Levels

November 04, 2012