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 Compound Exercises Because…

2. To Get a Bigger Chest, Shoulders & Triceps…

3. To Get Bigger Biceps & a Bigger Back…

4. To Get Bigger Legs…

5. YES, Bicep curls will make your arms bigger but…

Any exercise whether its a compound or an isolation exercise will make your muscles bigger as long as you Do More each workout (see the next tip) but…

Compound exercises (where you're making at least 2 muscles bigger vs. only 1 muscle with isolation exercises) are the fastest way to get bigger muscles because you're lifting heavier weights.

For example - Watch the video below of how I got bigger arms ONLY doing dips & chin-ups…

If you still want to do isolation exercises (maybe because you want to focus more on a certain muscle) then ONLY do isolation exercises after you've done the more important compound exercise or UNLESS you're using a fast muscle building trick like pre-exhaust

6. 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…

A Stronger Muscle is Always a Bigger Muscle

The picture below shows the man getting bigger as the bull he carries gets heavier⇓

progressive overload

For example…

7. 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 doing more reps on each set you do instead of doing a workout where you use the same amount of weight & reps on each set so for example your workout could look like this…

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

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…

8. Write Down Everything!

Write down every muscle building exercise you do, how many sets you did, how much weight you lifted on each set, how many reps you did on each set and that way…

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.

Use 1 of these training logs to write down everything…

9. You Won't Always Do More

As your muscles get bigger and stronger it'll get tougher to Do More every time you workout so you may reach a point where you're stuck lifting the same amount of weight, doing the same number of reps and/or sets every time you workout preventing your muscles from getting that much bigger &…

This may last for just a couple of workouts or maybe even weeks before you break out of this plateau but when this does happen…

10. Use These Tricks

When you're stuck lifting the same amount of weight, doing the same number of reps and/or sets then it is time to Use 1 of these 16 fast muscle building tricks so you can still Do More to build muscle each time you workout.

For example, Use fast muscle building tricks to…

Anything you can do to make your training harder is the step in the right directionMike Mentzer -American IFBB professional bodybuilder

11. Never Count Higher Than 15

Once you get to point where you're easily doing 15 reps without stopping on almost every set then it's time to increase the weight, lift heavier and get stronger because usually…

12. 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 may cause injury, cause you to use bad form where you work the weight and/or it's just not enough reps to fatigue your muscles enough to make them bigger.

13. Work The Muscle, Not The Weight

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

Bad form = His arms will not get bigger ↓



Good form = 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-15 rep range your form may start to get worse but…

14. You Don't Get Bigger In The Gym

muscles out built away from 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 so…

Tips 15-thru-22 tell you how to eat

15. Don't Get Fat!

The ONLY 2 Things you need to do to build muscle are…

  1. Get stronger each workout by doing more with progressive overload (see tips 6-thru-10) &…
  2. Eat enough protein to re-build the muscles you broke down into bigger & stronger muscles so…

There's no need to "bulk up", eat everything in sight, buy mass gainers or eat 3 big macs everyday because all you're going to do is get fat as you build muscle.

Remember: Your goal is to look more like the guy on the left instead of the guy on the right as you build muscle…

gain muscle not fat

16. Protein! Protein! Protein!

Take your bodyweight & multiply it by anything between .64-to-.82 and that'll be how much protein you need to build muscle fast or you can use the protein calculator below…

Type in how much you weigh in the box below and then click the Enter button to See how much protein you need to build muscle…

Type in how much you weigh here →

You ONLY need -to- grams of protein per day to build muscle

If you take away water your muscles are purely made up protein and you need enough protein to repair & rebuild your muscles after using tips 1-thru-14 into bigger ones that're strong enough to Do More in your next workout.

17. 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 muscle building supplements…

Get 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 &…

18. Yes, You Need Carbs & Fats Because…

Carbs & fats make building muscle easier for 3 Main Reasons…

  1. The carbs you eat get stored in your muscles as glycogen & glycogen gives your muscles energy to lift heavier weights, do more reps and/or sets so without enough carbs in your diet you may not be able to Do More to build muscle.
  2. Eat enough carbs and your muscles will look bigger because carbs force more water into your muscles blowing them up like a balloon.
  3. At least 10-to-20% of your diet needs to be fat so your body can naturally produce muscle building hormones like testosterone

19. Drink Lots Of Water Because…

70-to-80% of your muscles are made up of water so if you don't drink at least ½ your bodyweight in ounces of water everyday and if you limit carbs then your muscles will definitely shrink.

20. Eat Whatever You Want (No Joke!)

eat what you like to gain muscle

It doesn't matter what food or supplements you take to get your protein as long as you get enough protein to build muscle and overall…

It's best that most of your diet comes from these healthy foods because eating crappy foods will increase your hunger which may make you eat too many calories causing you to get fat as you gain muscle.

21. Write This Down Also…

Write down how many calories, protein, carbs & fats you eat along with how much water you drink each day so that you can make changes to your diet if needed - for example…

Use 1 of these food journals to write down everything…

22. There Are No Magic Pills!

Herman Goerner 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 workout & eat right to truly gain muscle fast.

23. Play the 'So That' Game

motivated to build muscle

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…

The more 'So Thats' you get = the more motivated you'll be to build muscle. See 6 steps to get motivated to do anything

24. Take Action Now!

If you're still confused as to exactly what you need to do to take action right now to build muscle then…

25. You'll Gain Muscle Fast

26. 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…

Make Sure You Also See…

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1-35 of 126 Comments
Terri

I have not worked out in many years due to injury and then lazy gave up. I am 49 getting back into it. I have started your weights and I noticed a strange thing when I went to do my superset I did tricepts first because they have always been my weakest and it does a strange almost electric thing. but what I am asking you is What weight should I use next time this is what happened when I was trying to figure out what weight to use.Arms: 1) Bicept curls Weight 10 12 15 15 15/12
Superset Reps 15 15 8 7 5/ 2 x I didn't even try the 6th set because it was getting so weak. I did a drop set to try to get a good enough one in but it worried me when I did 15 you see I went from 8 to 7 to 5 with rest. but 12 pds I could have done more. Also written says can do cardio every day but in video says do up to 4 times a wk. What is it? is it better to do 60 min then 30 next day and alternate it? I am determined to do this right. I have already lost 9pds in 3 wks and that had drinking halloween, I stayed in calorie range but still gained. the strange thing is I am a girl 5'9" and eating many days less than 1200 and if I go up to 1300 I gain weight. This is nuts. Thanks for your help. I want to have muscle by next september so I can have a hot costume for Dragon Con and more important I want to finally get rid of my back issues and I know since I gain weight like I am pregnant then if i lose weight it will help. Any suggestions welcome. I have everything on a spread sheet so I know what exactly that I do if you have any questions.

November 09, 2016

Adrian Bryant

so it seems like your goal is to not exactly gain lots of muscle mass but to look like a fit superheroine - correct?

what is your weight and height and do you know your bodyfat percentage?

from what you laid out so far it seems like this plan here will serve you best

November 09, 2016

gordh

What do you think of routines like this. Can some exercises be taken out like leg curls. DB flys. Shoulder press
The Muscle Building Workout Routine: Upper Body A

Bench Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Rows
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Incline Dumbbell Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Lat Pull-Downs
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Lateral Raises
2 sets of 10-12 reps.
1 minute rest between sets.
Triceps Press-Downs
2 sets of 10-12 reps.
1 minute rest between sets.
Dumbbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.
The Muscle Building Workout Routine: Lower Body A

Romanian Deadlifts
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Leg Press
3 sets of 10-12 reps.
1-2 minutes rest between sets.
Seated Leg Curls
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Standing Calf Raises
4 sets of 6-8 reps.
1-2 minutes rest between sets.
Abs
x sets of 8-15 reps.
1 minute rest between sets.
The Muscle Building Workout Routine: Upper Body B

Pull-Ups
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Barbell Shoulder Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Seated Cable Row
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Dumbbell Bench Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Dumbbell Flyes
2 sets of 10-12 reps.
1 minute rest between sets.
Barbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.
Skull Crushers
2 sets of 10-12 reps.
1 minute rest between sets.
The Muscle Building Workout Routine: Lower Body B

Squats
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Split Squats
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Laying Leg Curls
3 sets of 10-12 reps.
1-2 minutes rest between sets.
Seated Calf Raises
4 sets of 10-12 reps.
1-2 minutes rest between sets.
Abs
x sets of 8-15 reps.
1 minute rest between sets.

June 28, 2016

goed

So in reality choosen good compound exercises is all you really need
All others are optional

June 28, 2016

gord

Just a rough draft but would this be o.k ?
Week 1
Mon: DB palms in bench press 4 sets of 5 reps
DB incline bench two arm 4 sets of 5 reps
Hiit cardio

Tue: DB Squat 4 sets of 5 reps
Abs

Wed: DB seated palms in press 4 sets rep goal 29
Close grip reverse lat pulldown 4 sets rep goal 29
Hiit cardio

Thur:Goblet Squat (Home) 4 sets rep goal 70
Abs

Fri: DB pullover with 2 db's (Home) 4 sets rep goal 47
DB one arm row 4 sets rep goal 47
Hiit cardio

Week 2
Mon: DB Deadlift 4 sets rep goal 29
Abs

Tue: DB palms in incline bench press 4 sets rep goal 29
DB incline bench two arm row 4 sets rep goal 29
Hiit cardio

Wed: DB Squat 4 sets rep goal 29
Abs

Thurs:DB pullover with 2 db's (Home) 4 sets rep goal 47
DB one arm row 4 sets rep goal 47
HIIT cardio

Fri: DB Goblet Squat 4 sets rep goal 54
Abs

June 27, 2016

Adrian Bryant

let me clarify something for you. any outline you give me will help you build muscle (and lots of it) IF YOU Are getting stronger or trying to get stronger each workout so yes... what you have laid out will work but the real question is IS this the smartest way to go about it and the answer is no.

I would keep the same workout from week-to-week for at least 4-to-6 weeks.

Again - why are you doing TWO bench press movements> just pick one and I would pick the flat bench.

Are you not able to workout in the gym all the time? why the alternate between home and gym?

are you not able to do chin-ups? forget the lat pulldowns! pulldowns will build muscle but not as fast as chins will

June 27, 2016

gord

Made some modifications,
Week 1
Mon: DB palms in bench press 4 sets of 5 reps
DB incline bench two arm row
4 sets of 5 reps
Hiit cardio

Tue: DB Squat 4 sets of 5 reps
Abs

Wed: DB seated palms in press 4 sets rep goal 29
Close grip reverse lat pulldown 4 sets rep goal 29
Replace with chin ups 3 sets of 6-8 reps
Hiit cardio

Thur:Goblet Squat (Home) 4 sets rep goal 70
Abs

Fri: DB pullover with 2 db's (Home) 4 sets rep goal 47
May
DB one arm row 4 sets rep goal 47
Hiit cardio

Week 2
Mon: DB Deadlift 4 sets rep goal 29
Abs

Tue: DB palms in bench press 4 sets rep goal 29
DB incline bench two arm row 4 sets rep goal 29
Hiit cardio

Wed: DB Squat 4 sets rep goal 29
Abs

Thurs:DB pullover with 2 db's (Home) 4 sets rep goal 47
Could just do dumbbell bench press and not do pullovers
DB one arm row 4 sets rep goal 47

June 27, 2016

gord

The reason for alternating between home and gym is to spend more time with my wife. Gone through some changes i work a 3pm to 11pm shift snd wife is pregnant and due in Oct. Just married one year om June 6

June 28, 2016

Adrian Bryant

Week 1
Mon & Tues are fine
Wed. no need for overhead presses if doing bench press. you'll need to do lateral and rear shoulder iso exercises to get round shoulders

Thur = fine IF home is your only option
Fri = are you abl to buy a home chin-up station that you can put on a door and superset chins with Dips or push-ups at home?

WEEK 2 = Repeat Week ONE!

June 28, 2016

gord

Going to try a ulu week1 and lul week 2 format and have separate cardio days
Week1
Mon
Db palms in bench press
DB incline bench two arm row
DB rear delt raise
DB lateral raise

Tue
Cardio (HIIT)

Wed
DB Squat
Abs

Thur
Cardio (HIIT)

Fri
DB pullover with 2 dumbbells: doing this for chest and lats for now
DB one arm row
DB bent over reverse fly
DB lateral raises

Week 2
Mon
DB deadlift
Abs

Tue
Cardio (HIIT)

Wed
Chin ups
DB palms in bench press
DB reverse flys
DB latral raise

Thur
Cardio (HIIT)

Fri
DB Goblet Squat
Abs

June 28, 2016

ghutchison

Correct me if I am wrong. Would this be enough to bulid some strength and muscle and lose some body fat?
For example
Week 1 Mon
Dumbbell bench press 4 sets of 5 reps
Dumbbell incline bench two arm row 4 sets of 5 reps
Then 25 to 30 min of HIIT cardio on treadmill, recubent bike, bike or elliptical

Wed: Dumbbell Squats 4 sets of 5 reps
Some Ab work

Fri: Dumbbell incline bench press 4 sets rep goal 47
Dumbbell one arm row 4 sets rep goal 47

Week 2
Mon: Lower
DB deadlift 4 sets rep goal 29
Ab work

Wed: Dumbbell bench press 4 sets rep goal 29
Close grip reverse lat pulldown 4 sets rep goal 29
Then 25 to 30 min of HIIT cardio

Friday: Lower Body
Dumbbell Goblet Squat 4 sets rep goal 70
Ab work

June 26, 2016

Adrian Bryant

YES & YES.

building strength is all about getting stronger with each workout.

burning fat is all about energy intake and outtake so if you are more active which you are combined with eating the right amount of calories/energy = you will burn fat

June 26, 2016

gord

How about this routine
Week 1
Mon
DB palms in bench press 4 sets of 5 reps
DB incline bench two arm row or wide grip lat pull down 4 sets of 5 reps
Wed: DB Squats or DB Stationary Lunges 4 sets of 5 reps
Fri: DB pull over 4 sets rep goal 32
Week 2
Mon: DB deadlift or DB Stiff leg deadlift 4 sets rep goal 29
Wed: DB palms in incline bench press 4 sets rep goal 29
DB incline bench two arm row or close grip reverse lat pulldown 4 sets rep goal 29
Fri: DB Goblet Squat or DB Stationary lunges 4 sets rep goal 54

June 21, 2016

gord

Forgot DB one arm row on Fri week 1 upper body

June 21, 2016

Adrian Bryant

M bench press only and then maybe as you get more advanced/stronger you can add more iso exercises or maybe even the incline bench but there really is no need since they both do about the same thing

Wed = why not barbell squats?

Fri = I assume you're doing the pullover for back but why not chin-ups instead

I would stick with the same routine week-to-week for at least 4 weeks but me for example I've been on the same routine for months now but the I'm getting stronger or attempting to get stronger with each workout to get bigger muscles.

AGAIN - think quality and not quanity for exercises

June 22, 2016

gordo

No barbells at the gym I go to. So no Barbell squats. I could do chin ups or pull ups at work in the staff gym and skip pulldowns just maybe able to do 4 or 5 reps

June 22, 2016

gordo

Do dumbell pullover at home in place of lat pulldowns

June 22, 2016

Adrian Bryant

then do bulgarian squats instead of squats

Since you can only do 5 bodyweight chins you can superset your 5 chins with a set of dumbell rows

June 23, 2016

Gordo

I made some changes. Is this still too much. Just trying to incorporate my Kettlebells and resistance bands into my workouts.
Week 1
Mon: upper body
DB palms in bench press 4 sets of 5 reps
DB incline bench two arm row 4 sets of 5 reps
DB seated palms in press 4 sets of 5 reps
Wide grip lat pulldown 4 sets of 5 reps

Wed: Lower body
DB squat 4 sets of 5 reps
DB Deadlift 4 sets of 5 reps
Exercise ball: leg lifts 2 sets 15+ reps

Friday: Upper body (Home)
2 DB pullover 2 sets rep goal 32
DB one arm row 2 sets rep goal 32
DB close grip press 2 sets rep goal 32
KB alternating floor press 2 sets rep goal 32
KB two arm row 2 sets rep goal 32
KB two arm military press 2 sets rep goal 32
Everlast resistance bands
Chest press 2 sets rep goal 30
Seated row to chest 2 sets reps goal 30
Shoulder press 2 sets rep goal 30
Standing pulldown 2 sets rep goal 30

Week 2
Mon: Lower body
DB squat 4 sets rep goal 29
DB Stationary lunges 4 sets rep goal 29
Exercise ball: hip roll 2 sets 15 + reps

Wed: Upper body
DB palms in bench press 4 sets rep goal 29
DB incline bench two arm row 4 sets rep goal 29
DB palms in incline bench press 4 sets rep goal 29
Close grip reverse lat pulldown 4 sets rep goal 29
Optional :
cable triceps push down 3 sets rep goal 42

Fri: Lower body (Home)
DB goblet squat 2 sets rep goal 32
DB stiff leg deadlift 2 sets rep goal 32
KB front squats 2 sets rep goal 40
KB one arm swing 2 sets rep goal 40
Everlast resistance bands
Squat 2 sets rep goal 30
Lunge 2 sets rep goal 30
Exercise ball: pull in 2 sets 15+ reps
DB seesaw shredder 4x 30sec work 30 sec rest

June 21, 2016

Adrian Bryant

Mon = Just pick ONE Bench press movement. no need to do THREE exercises that basically do the same thing and one last point on that. IF you really gave it your all on ONE bench press exercise then you would not even think about doing another bench press exercise so make sure you are doing the right amount of reps and weight

Wed = just do squats

I didnt have time to go thru the rest but you are in the mentaility of MORE = better. you need to pick ONLY 1-to-2 HIGH Quality exercises and forget about the kettlebells and resistance bands for now IF your main goal is to pack on some serious mass

June 21, 2016

Gordo

i was thinking that......thank you

June 21, 2016

gord

When would it be and not be o.k to do any kind of shoulder press?
I know it is not needed when doing chest and back.

June 21, 2016

Adrian Bryant

shoulder press mainly hits the front delt which is what the chest exercises do.

to get big round looking shoulders you need to work on the side and rear delts which the shoulder or overhead press works very little

June 21, 2016

Gordon

Would this be too much?
Week 1
Mon: Upper body (Staff Fitness Room)
DB palms in bench press
DB incline bench two arm row
DB seated palms in press
Wide grip lat pulldown

Wed: Lower body (Home)
KB front squats
KB one arm swing
Everlast (Powerstrip) resistance bands
Squat
Lunge
Lower body (Staff Fitness Room)
DB squat
DB deadlift
Exercise ball: leg lifts

Fri: Upper body (Home)
DB pullover with 2 DB's
DB one arm row
DB close grip press
(optional) DB alternate hammer curl

Week 2
Mon: lower body (Staff Fitness Room)
DB Squat
DB Stationary lunges
Exercise ball: hip roll

Wed: Upper body (Home)
KB alternating floor press
KB two arm row
KB two arm military press
Everlast (Powerstrip) resistance bands
Chest press
Seated row to chest
Shoulder press
Standing pulldown
Upper Body (Staff fitness room)
DB palms in bench press
DB incline bench two arm row
DB palms in incline bench press
Close grip reverse lat pulldown

Fri: Lower body (Home)
DB Goblet squat
DB Stiff leg deadlft
Exercise ball: pull in
DB seesaw shredder
I workout at home and at work
Home i go lighter 40 pound dumbbells is the heaviest i have at home. Staff gym has dumbbells from 5 to 90 pounds

June 18, 2016

Adrian Bryant

at first glance - YES it is too much considering you only need no more than 1-2 exercises per bodypart IF YOUR GOAL is to get bigger muscles but if you're only doing 1-to-2 sets per exercise then maybe this okay

June 18, 2016

gord

I am doing 3 to 4 sets. I better do some adjustments

June 21, 2016

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


Incorrect please try again
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