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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There are 54 comments

I want to get a big butt,.I am 5.6 119 pounds, I read that a have to do 2 times a week but howmany exercise per workout? I have like 10 years going to the gym but i have never be able to grow my butt,

March 29, 2015


I do not have any wieght and do nohave any gym membership can i build muscle using only bodyweight

March 27, 2015


What does your workout plan look like. I'm just wondering what lifts you do on what day?

October 26, 2014

Adrian Bryant

today I did snatch high pulls and side lateral cables. tommorrow I'll do close grip bench and dumb bench

October 28, 2014

palmito verez


what about the rest between set ? 1 min ? or 30 s?

and for optimal gains should I do one exercice per muscle like :

4 set dips / 4set chins up and 4 set squat

and go HOME do this Monday and Friday

What about the rest between exercice ?

August 10, 2014

Adrian Bryant

rest as long as need to in order to do the next same with the same or more intensity meaning more weight or reps or same weight and reps

August 10, 2014

Lucas p

Hi!!! Really the best site i ever seen! I have a big question. I'm endomorph and i think most of the tips are for skiny guys (ecto) and mesomorph's people.
I'm not very tall male (1,70m=5ft 6") and I'm now (73,6kg=160lb) so the extra pounds are very visible in my legs and all these sides of the body. I want to weight like 67-68kg (i was only one time at these weight but i was doing 4 days box and 2 soccer in the week for a year...

I want to lose fat but gaining muscle (really is not relevant the number of my weight but if it increase i want only muscle gain..)... Reading this site i found a lot of tips but again I think most of them are not for Endomorph. Now I am eating 2100-2300 cals (i am logging it), 40%prot (like 170-190gr each day),40%carb.
I breakfast 70gr oat with 400ml no fat milk. Then two hours later, right before workout i eat 2 slice of integral bread, with half a tomato, spinach, 1 egg and 3gr of creatine. During the workout i take a protein shake (28gr of protein and BCCA aminoacid, all these with water). When i end the workout I eat a banana and a mass gainer whith 400ml no fat milk (which i take right after the work outs, it has per serve 60gr carbs,8gr simple carbs and 25gr prot, whitout counting the milk). Two hours later I lunch protein (beef, fish or chicken) with spinach. Two hours later a take a coffe with 400ml no fat milk and an apple or another fruit. And then I dinner again some food with 15-30gr of protein (seeds or beef,fish,chicken)... These is the for days in the week when I workout (I do Tuesdays:chin ups, pull ups,shoulder rear raises,lat raises and trapecius, then Wendsdays:inclined bench press, and insolate chest exercise,dips and overhead shoulders extensions... Thrusdays I dont workout or do cardio... Fridays i do the same of Tuesdays Saturdays i do the same of Wendsdays, all these days I eat what I said before :) ... Then Sundays and Mondays I do a Interval aerobic in the running machine or 30min countinuosly running and some leg excercise like squats but without weight because i get very big legs and i dont have a very big V-shape...) ... And i forgot i eat a 1000mg omega-3 (fish oil capsule) each day.

My goal is to have a V-shape.. so the questions are do u think i need to change something of the meals and workouts ?? The days that I dont do weight training and only cardio what need i eat (i need the 1gr of protein per pound these days too?)? Thinks like drinking green tea that increase the metabolism which is good for weight loss isnt bad for muscle gain??

thanks! and sorry for my english i live in south america.

May 25, 2014

Adrian Bryant

these tips for work for all body types but it would be best if you start off with this plan here to gain as much mass as possible before fully focusing on fat loss

May 25, 2014

abhay patil

i am in 16 standard i want too build biceps plz give me more tips

May 11, 2014


Bro, im 14 and i want to bulk up quick, can you devise me a plan where you tell me what to eat and what to workout, please do the best you can

April 24, 2014

Adrian Bryant

go here to bulk

April 25, 2014


hi, i'm 20 year old male i have some weight problemes so i started to lift it's been 6 mounth now i was about 125 lbs, now i'm 138 and and it seems to me like i progress no more for nearly 2 mounth ; my weight didn't increase, i workout 5 days a week and i gained some muscle in the chest and shoulders but i still have skinny arms (i was doing as much weight as i can to do at least 5 , max 8. is this a right way to have big arms? ) and i have skinny legs (i was doing squat with no weights 30 reps 6 to 7 sets and i realy felt the burn but i heared that if i want to get them to grow i have to put some weight so i did but only for 8 reps max and i didn't felt any burn ) i realy hate it because i wanna be big some day realy huge and i appreciate it if you could give me some help to gain mass and have big arms and legs. Thnks

March 23, 2014

Adrian Bryant

what is your current calorie intake?

March 24, 2014


hi, i'm 20 year old male i have some weight problemes so i started to lift it's been 6 mounth now i was about 125 lbs, now i'm 138 and and it seems to me like i progress no more for nearly 2 mounth ; my weight didn't increase, i workout 5 days a week and i gained some muscle in the chest and shoulders but i still have skinny arms (i was doing as much weight as i can to do at least 5 , max 8. is this a right way to have big arms? ) and i have skinny legs (i was doing squat with no weights 30 reps 6 to 7 sets and i realy felt the burn but i heared that if i want to get them to grow i have to put some weight so i did but only for 8 reps max and i didn't felt any burn ) i realy hate it because i wanna be big some day realy huge and i appreciate it if you could give me some help to gain mass and have big arms and legs. Thnks

March 22, 2014


This is the best website with the most realistic advice. I am 59, doing pull-ups 4x6 and squats 3x5 on one day, with deadlifts 3x5 and dips 4x8 on the other.

February 15, 2014


Heyyy.i just wanted to get your advice on which sports should I choose to build my butt and leg muscles.i have a flat butt and skinny legs and all the fat that I take gets stored in my shoulders and belly.so I'll have to take a course of 12 sessions in my university and I want a sport that will help my butt and legs get bigger the most.my choices are tennis, volleyball, swimming.thank you :)

February 05, 2014

Adrian Bryant

best sport for better looking legs = track field sprinting

February 05, 2014


I'm 38 yrs old trying to put on a little more and and also get a butt currently for the past 4 months I've been going to the gym and lifting weights and doing squats 4x a week and swe no difference I take optimum whey protein I was wondering should I take a mass gainer I'm 5 ft 4 and about 160 lbs

January 07, 2014


Hi Adrian , I want a butt so bad . My glute day consists of butt bridge with weights and hip thrust with weights, dead lifts with weight and squats using TRX and squats on the Smith machine with weights ,leg press,hip adductor, donkey kicks with weights, lunges. Am I over working my glutes all in one day . I also want to get rid of my stomach and love handles but I don't want to loose weight anywhere else do you have any suggestions on a workout I can do for my upper part of my body without loosing my lower part cause I'm trying to thicken up in butt and thigh so when I loose weight my thighs and hips are the first to go Thanks

January 15, 2014

Adrian Bryant

how many sets and reps are you doing with all those exercises?

January 16, 2014


Hi Adrian

I'm male 25 yrs old 5.11 long weigh 185 lbs
i wanna lose fat wanna lose my belly and get ripped so i followed your 56 days plan eating only 1200-1500 calories and doing lots of cardio, i lose some of my body weight and little bit of belly but i also lose my muscles and im looking bad now looking thin and slim.
so tell me wat to do to get rid of my remaining belly fat (get abs) and gain my muscles back.
or how to lose fat but not the muscle (how much calorie to consume)

pls help me out


November 01, 2013

Adrian Bryant

follow this here to get more muscle mass

November 02, 2013


Would doing your a,b,c workouts all in the same workout, as a kind of full body workout 2 times a week or every 4 days work? I wasn't sure if you meant them to be done on individual days.

Thanks for your time

September 21, 2013

Adrian Bryant

which workout was you referrinf to?

September 21, 2013


The one where you say to pick one compound movement, & 1-3 more isolation moves. A(chest,tri,shoulders)B(back,biceps)C(legs)...
But if you have another workout you recommend, I have been working out for 4yrs now consistently, and i haven't grown much. i've sorted my diet out recently. I'm looking for what to do now workout wise..


September 21, 2013

Adrian Bryant

they can all be done on the same day but I'd prefer if you did them on separate days so you can put more intensity and focus into each workout

September 22, 2013


Im 18 yrs old n i been training for 2 yrs nw... the problem is that i am getting stronger bt i cant seem to b adding any muscle.... i eat 5-6 times a day n train 3 times a week bt i just seem to b gettin stronger n i dnt seem to b adding any muscles.... my rep range is 8-15 n i do 4 sets each exercise.... i go heavy on my final set n i begin wiv a light weight... i dnt seem to understand wat im doing wrong

July 23, 2013

Adrian Bryant

what exercises are you doing? how much do you weigh and how much protein are you eating?

July 24, 2013


I am 17 years old 5'10" and weigh 152 pounds, I am joining a cross country camp this summer in order to get more toned, however I have little muscle to begin with and was told that running long distances burn muscle. However I want to bulk up during the summer but don't want it to look like fat what should I do?

May 28, 2013


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


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


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


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


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


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


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


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

samad bhati

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

May 23, 2012


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

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