Tap Here to Look Good Naked or…

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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1-40 of 65 Comments
Angel

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

Angel

I meant to say i weigh 110 pounds

June 26, 2015

Adrian Bryant

are you a guy or gal?

June 26, 2015

Angel

I am a guy

June 28, 2015

Adrian Bryant

see this

June 29, 2015

Joel

This is a great website! Thanks for the wealth of knowledge. I'm 38 years old and I've been lifting heavy for about 1.5 years now without any "serious" breaks. My body feels beat! My goals are still the same - build more mass (I've gone from 150-170 lbs. in that time). I'm considering doing a 3-month bodyweight training program - dips, pullups, single-leg squats. Part of me wants a break from the heavy barbells, the other part of me wants to prove people wrong that you can't gain strength/mass from bodyweight training. I feel confident the dips/pullups will allow me to make progress with upperbody gains, my concern is the lowerbody.....Will pistol squats still allow for gains? I can currently backsquat to full depth 285lbs. 3 sets of 5 reps.....Thanks again for your time!

June 20, 2015

Adrian Bryant

backsquats are better for mass

June 20, 2015

dhaval

Its very useful, thanks for clearing my doubts about workout. I'll follow your routine

June 17, 2015

Kaler

Hi Adrian I'm 13 turning 14 and I need to bulk up for football next year anything u can do to help me get ready and I already have college coaches watching me play so I need to get that muscle up anything will be appreciated

Thanks for your time.

March 31, 2015

Adrian Bryant

go here

April 01, 2015

ale81mo@hotmail.com

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

Adrian Bryant

go here

March 30, 2015

paran

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

March 27, 2015

Bobby

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

sir,

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

Moustafa

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

Ismail

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

Ismail

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

greg

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

stephanie

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

Dawn

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

Dawn

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

Dean

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

Dean

November 01, 2013

Adrian Bryant

follow this here to get more muscle mass

November 02, 2013

John

Hi,
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

John

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..

Thanks

September 21, 2013


Incorrect please try again

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