To make your muscles bigger & stronger…

  1. You need to start working out with weights by doing exercises like Bench Presses or Bicep Curls OR…
  2. You need to start working out without weights by doing exercises like dips & pull-ups and then…
  3. 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…

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

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…

This picture will help you better understand how you get bigger & stronger muscles…

progressive overload for bigger muscles photo

As you can see in the picture above… The man progressively gets bigger & stronger over time as the cow he is carrying becomes bigger and…

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…

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

To get bigger and stronger muscles…

  1. You need to break down your muscles with or without lifting weights and then…
  2. You got to rest your muscles long enough to allow them to repair, recover, and get bigger and while you rest your muscles…
  3. 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…
  4. 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…

Look at it this way…

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

 Make sure you also see…


There are 14 comments
Name*

hey im a skinney guy and i want to build muscle i dont eat much thats my problem i heard u have to eat lot of food to build good muscle but i cant eat more then 15 or 18 hundred cals what can i do and i also drink energy drink is that ok if i wanna build muscle thanks

May 11, 2013

Adrian Bryant

energy drinks don't help much with muscle unless you drink it before a workout for more energy but go here for more muscle

May 11, 2013

DeeDee

Hi Adrian! I've been using some of your videos and I am happy to say that I have lost 26lbs. I mainly eat right 1200 calories per day and exercise twice per week. I'm noticing that I'm starting to feel "soft" or flabby I guess. What can I do to firm up? I want to gain muscle, look better naked & keep my curves!!!! But Idk where to start I guess. Please help! Thanks!

August 17, 2012

t.kay

i am 6' 1" and pretty skinny.i am just over 170 lbs.wat is the perfect workout plan that i can use to gain weight by intensive workouts but at the same time giving my muscles time to grow?do i skip a day in between each workout?

July 24, 2012

alex

Hi Adrian, so i've been working out for about 3-4 years now. I used to be an ectomorph but i've been able to gain mass and lift about twice as much now. i still look big but my weight has dropped a lot I think because i've been skipping breakfast everyday and my first meal of the day is lunch at 1 when i've already been up since 7:30. how important is breakfast and am i going to keep losing weight if i skip it?

July 16, 2012

Adrian Bryant

you'll only keep losing weight if you eat a lower amount of calories per day

July 16, 2012

ed.luna

Hey Adrian, what happens if I stall when trying to increase the weight on my bench. For example, I did 5 sets of 5 reps of 155lbs last week and this week I tried 5 sets of 5 reps of 160 but on the last two sets I was only able to do 3 reps. What can I do to make sure I see progression and not waste my time?

June 25, 2012

Adrian bryant

you are progressing if you did 160 but you could also try doing 155 for 5-8 reps

June 25, 2012

ed.luna

Hey thanks for the quick reply! I understand what you mean, but just to clarify; if I am not hitting the last two reps on the last two sets then I should do extra sets but with less weight and more reps? I am sorry if my questions seem stupid but I am trying to improve the amount of weight I do on bench because I wasted so much time trying to do heavy weight such as 165lbs for only like 3 reps and I wasn't seeing progress.

June 26, 2012

Adrian bryant

anything you need to do to beat the last work out is sufficient so for example...

if you did 1 set of 150 for 6 reps you can beat it in the next workout by doing 2 sets, using 150+ pounds or doing 6+ reps

June 28, 2012

mirwais assadi

how can i got a six pack with muscles in 1 month.
what i must to do?what i must to eat?

May 28, 2012

Adrian bryant

that depends, what is your weight and height now?

May 31, 2012


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