← Go here to build muscle ← make your muscles get bigger & stronger ← You're here

To make your muscles bigger & stronger…

You need to start working out with weights by doing exercises like Bench Presses or Bicep Curls OR…
You need to start working out without weights by doing exercises like dips & pull-ups and then…
The fastest way to get bigger muscles is to get stronger & stronger every time you work out with or without weights so…

To get stronger & make your muscles bigger each time you workout…

You need to lift heavier weights every time you workout and/or…
Do more reps every time you workout and/or…
Do more sets every time you workout and…

Here's an example of how you would get stronger doing bench presses for a bigger chest, arms & shoulders…

In your first bench press workout you may do 5 sets of 5 reps using 100 pounds and then to get stronger…
In your next bench press workout (which'll probably be 3-to-7 days later) you could…

Do 5 sets of 5 reps with 105 pounds or…
Do 5 sets of 6 reps with 100 pounds or…
Do 6 sets of 5 reps with 100 pounds or you could just lift more weight, do more reps and sets and…
Do 6 sets of 6 reps with 105 pounds and then…

In every other bench press workout after that you would try to lift heavier weights, do more reps and/or more sets to get stronger every time you workout because…

The stronger your muscles are = The bigger your muscles will get and…

That's why it's extremely important you see why you need to keep a training log to help you get bigger & stronger muscles faster &…

Your muscles get bigger every time they get stronger because…

Every time you work out with or without weights… You are breaking down your muscles so they can grow back bigger & stronger and when you break down your muscles…
You're actually damaging your muscles by causing tiny tears (or little microscopic injuries) in your muscles so every time you breakdown your muscles…
Your body is going to repair your damaged muscles by making them grow back bigger and stronger and If you want your muscles to keep getting bigger & bigger…
You're going to have to break down your muscles all over again But since your muscles are now bigger & stronger…
You're going to have to work out even harder by lifting heavier weights, doing more reps and/or sets to breakdown your muscles again & again to keep them growing bigger & bigger and that's why…
You can't build muscle that fast if you lift the same amount of weights, do the same number of reps and/or sets each time you workout so each time you workout…
You need to work out harder and harder (even if it's only by a little bit) by lifting heavier weights, doing more reps and/or sets every time you workout to continually break down your muscles to make them get bigger and stronger &…

2 more things you must do to get bigger & stronger muscles are…

1. You must Rest your muscles because…

Your muscles cannot get bigger and stronger if you keep working out your muscles without giving them enough time to rest and grow and…

If you do the same workout 2-to-3 times in a row and if you have a hard time lifting heavier weights, doing more reps and/or sets then that's a good sign you need to rest more so for example…

If you did of 5 sets of 5 reps with 100 pounds with the bench press on Monday and then you come back on Friday and you can't bench press more than 100 pounds, do more than 5 reps and/or do more than 5 sets then…
You may still need to give your muscles time to rest and get stronger so you can lift heavier weights and/or do more reps to get bigger & stronger muscles (see how often you can workout the same muscle) and…

2. You need to eat right to get bigger muscles so…

Go here to see how many calories you need to gain muscle and also…
Go here to understand how much protein, carbs & fats you need and then…
Go here to see exactly how many grams of protein, carbs & fats you need but basically…

To get bigger and stronger muscles…

You need to break down your muscles with or without lifting weights and then…
You got to rest your muscles long enough to allow them to repair, recover, and get bigger and while you rest your muscles…
You got to eat right by feeding your body the building blocks it needs like Protein, water, carbs and fats to make your muscles get bigger and then you start the process all over again BUT…
You got to get stronger every time you work out so you can continually keep breaking down your muscles to make them grow back bigger & stronger but…

The quickest way to build bigger & stronger muscles is to…

Do compound exercises while lifting heavier weights that'll only allow you to do a low number of reps (like 5-to-10 reps) and you also want to avoid isolation exercises when trying to build muscle fast because…

The more you can break down your muscles (or the more micro damage you can cause to your muscles) when you work out = the faster you'll build bigger and stronger muscles and…

You can break down your muscles a whole lot more when you do compound exercises using heavier weights for 5-to-10 reps and…

Compound exercises (like bench presses, squats, & pull-ups) are exercises that build up a lot of muscles at the same time - for example… The bench press will help you get a bigger chest, arms and shoulders while on the other hand…
Isolation exercises (like the pec flye, bicep curls, or triceps extensions) only work on ONE muscle at a time making you use lighter weights - for example… the pec flye may help your chest look better but you will get much bigger chest muscles plus arms & shoulders doing a bench press so…

Look at it this way…

If a big strong guy punched you in the face 5-to-10 times you would probably have a big bruise and a black eye on your face the next day and it's the same thing with lifting weights…
If you did a heavy compound exercises like chin-ups - You would quickly build bigger Arms, back, shoulders and abs but on the other hand…
If a weak little girl punched you in the face - she would have to punch you 10, 20, probably 30 or more times before you get even a little tiny bruise on your face and just like with lifting weights…
You can do a light isolation exercise like bicep curls and do 10, 20, 30 or more reps and your biceps will get bigger but not as big if you did compound exercises like chin-ups or Back rows which allow you to use heavier weight that will break down your biceps a lot more than regular curls and…

Watch the video below to better understand how your muscles get bigger & stronger…

Make sure you also see…

If you need more help Building Muscle To Look Good Naked then…

Leave me a comment here but Look at the FAQ on how to build muscle first and if you don't believe I can make you Build Muscle Fast Enough To Look Good Naked…

Look at these people here and then Get your Free Workout DVD Adrian Bryant so you can look good naked.

You can also find me on Facebook, Youtube & Google+