Your muscles get bigger as they get stronger and Your muscles get stronger from lifting heavy things over & over
Your muscles can't get that much bigger & stronger from
doing isolation exercises where you're using much lighter weights but when you do
compound exercises using much heavier weightsYour Muscles Will Get Bigger & Stronger Much
2. To Get a Bigger Chest, Shoulders & Triceps…
Just do Compound Exercises like
Dips OR the Bench Press
for 3-to-6 sets doing 5-to-15 reps per set 1-to-2 days per week & don't waste your time
doing isolation exercises like chest flyes, front shoulder raises
or triceps extensions &…
3. To Get Bigger Biceps & a Bigger Back…
Do Compound Exercises like
chin-ups or if you can't do
at least 5 of them then do
heavy rows or cleans
for 3-to-6 sets doing 5-to-15 reps per set 1-to-2 days per week & forget about isolation exercises like bicep curls or shrugs &…
4. To Get Bigger Legs…
Do Compound Exercises like
Squats or Leg Presses for 3-to-6 sets doing 5-to-15 reps per
set 1-to-2 days per week & skip isolation
exercises like leg extensions, leg curls and the inner/outer thigh
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…
Doing More Sets and/or…
Doing More Reps and/or…
Lifting Heavier Weights and that way Your muscles will get stronger each time you workout because…
A Stronger Muscle is Always a Bigger Muscle
The picture below shows the man getting bigger as the bull he carries gets heavier⇓
Let's say in your last workout you did 5 sets using 200 pounds for 8
reps on each set and
then in your next workout…
You would either Do 6 sets instead of 5, Do 9 reps instead of 8 and/or
Use more than 200 pounds on each set to
progressively get stronger to build more muscle.
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…
Set 1: 200 pounds for 8 reps
Set 2: 215 pounds for 8 reps
Set 3: 225 pounds for 8 reps
Set 4: 225 pounds for 10 reps
Set 5: 235 pounds for 6 reps
Play the video below to get a visual idea why you need to always do more to get bigger &
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
MORE Right Now to beat your last workout or set to gain muscle faster.
Use 1 of these training logs to write down everything…
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…
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…
When you do more than 15 reps the weight isn't heavy enough to make you that much bigger & stronger
If you do end up doing more than 15 reps on a set then don't count it as part of your workout and
Don't write it down &…
The only time you should go over 15 reps is if you're
doing isolation exercises or using fast muscle building tricks like
Drop Sets, Forced or Rest-Pause reps but…
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.
When doing compound exercises always use a weight that ONLY allows you to do 5-to-15 reps per set.
When doing isolation exercises do at least 8-to-12 reps per set using lighter weights to prevent injury.
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 ↓
Notice how in the 1st video the guy is working the weight and NOT his muscles by using bad form, jumping & using
momentum to lift the weight but…
In the 2nd video that guy is working his muscles and NOT the weight by using good form so he
actually see his arms 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…
Once you get to point in your set where you are 100% cheating, using only momentum or completely bad form
then you need to stop because you're wasting your time
working the weight & not the muscle so…
Make sure you still use heavy weights but be sure that you use a weight where you
can do at least 5 reps in near perfect form because The better your form is = the better workout your muscles will get.
14. You Don't Get Bigger In 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 so…
If you keep working out the same muscles over & over doing damage to it
everyday then your muscles will never get bigger
because you're not giving your muscles enough time to rest, recover & grow but…
When you workout a certain muscle only 1-to-2 days a week then you'll be giving
that muscle all the rest it needs to grow.
Eat enough protein to re-build the muscles you broke down into bigger &
stronger muscles so…
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.
If you're skinnygo here to see
how many calories you need to eat to gain muscle mass while not getting fat.
If you're fatgo here to see how many
calories you need to eat to build muscle & lose fat at the same time.
Remember: Your goal is to look more like the guy on the left instead of the guy on the right as you build muscle…
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
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.
Carbs & fats make building muscle easier for
3 Main Reasons…
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.
Eat enough carbs and your muscles will look bigger because carbs force
more water into your muscles blowing them up like a balloon.
It doesn't matter what you eat as long as you eat enough calories to
gain muscle mass (skinny guys) or
build muscle & lose fat at the same time (fat guys)
It doesn't matter when you eat as long as you're eating the right amount
of calories & protein. Despite what supplement companies say there is no
magic time to eat for building muscle (see proof) but…
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…
You can eat less calories if you're gaining fat as you gain muscle mass and/or…
If you're still confused as to exactly what you need to do to take action right now to build muscle then…
Skinny guysgo here
to get started on this free workout & diet plan to gain muscle mass.
Fat guysgo here to get started on this free workout & diet plan to gain muscle & lose fat.
25. You'll Gain Muscle Fast
The good news is that the skinner, weaker and more out of shape you are = the faster you'll gain muscle (see how fast can I gain muscle?)
so don't be shocked when you gain 30+ pounds of muscle in your 1st
The bad news is that you actually start to build muscle at a slower rate as you get bigger and stronger simply because it gets tougher to
progressively do more each time you workout.
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…