FIVE SHORTCUTS TO RAPID MUSCLE GROWTH

Apply these methods to pack on lean muscle faster

Do drop sets

“Continue an exercise with a lower weight once muscle fatigue starts,” says Tom Eastham, Fitness First PT of the Year. “You’re aiming for muscle failure so that during rest, maximum repair will be required – which will give maximum results. It’s a great plateau-busting option.”

Get the right muscle fuel

“Not all proteins are equal,” says nutritionist Emma Wells. “The Protein Efficiency Ratio refers to weight gained versus the amount of protein eaten. Eggs are top with a score of 3.92.” This means they out-muscle whey, beef and fish.

101 BEST MUSCLE-BUILDING TIPS EVER PART III

66. Front-load your days. You’ll stoke your metabolism all day by consuming larger amounts of calories early in the day. This also helps to ensure that you don’t store excess calories as body fat. Just make sure to taper off your calorie intake by the end of the day, when your energy expenditure is typically ebbing.

67. Include fats in your diet. Fat is a great source of energy and helps your body to metabolize many vitamins and minerals. Consuming unsaturated fats like avocadoes, nuts, seeds and olive oil is a crucial part of helping you grow muscle, especially if you are on a low-carb diet and need to make up for lost calories. Stay away from saturated and trans fats, which have no real nutritional value. Try to get 0.5 grams of fat per pound of bodyweight per day, or 90 grams for the 180-pounder.

68. Clean out your pantry. If it’s not in the house, there’s less chance you’ll eat it. Junk foods not only can sabotage your midsection but also can reduce the amount of muscle you’re able to build. These empty calories should be kept out of your home altogether if you’re serious about gaining clean mass.

69. Don’t ignore carbs. Carbohydrates may be taboo to physique-minded individuals because they can affect body fat when consumed in excess or when the wrong types are eaten too often. But to gain mass, you have to train hard, and this is much tougher without enough muscle glycogen (which is carbs in stored form). To gain mass, aim for 2.5 to 3 grams of carbs — upward of 540 grams — per pound of bodyweight per day.

101 BEST MUSCLE-BUILDING TIPS EVER PART II

33. Chest wisely. Occasionally using a little momentum or body English to get an extra rep or two at the end of a set is a good way to increase your workout volume. It’s important to use a strong and controlled rep speed when you begin a set, but generating an extra bit of momentum as you begin to fatigue can get you over a sticking point when correctly and judiciously applied.

34. End with a pump. A Japanese study concluded that you can increase strength and muscle-cell size slightly farther by flushing more blood and water into working muscles with a very high-rep set done after your normal working sets. Aim for a set of at least 20 reps and as many as 100 reps of a final isolation-type exercise following your heavy work.

35. Volumize. “One way to thoroughly bully a muscle into responding is by using German Volume Training, which calls for you to do 10 sets of 10 reps of only one exercise — ideally, a compound movement for maximum growth — which generates a muscle group,” Peña says. On top of the increase in muscle fibers you hit as a result of the constant stimulus, your workout will require less equipment, too.

36. Superset. By performing two exercises consecutively, without rest, you place a greater demand on working muscles. Typical supersets involve opposing muscle groups, such as biceps and triceps, but by performing a major compound exercise followed by an isolation move for a single muscle group, you can encourage growth, too.

101 BEST MUSCLE-BUILDING TIPS EVER PART I

As you progressed in school, you likely found that the required reading was becoming more and more cumbersome. More books, more pages, less time. In your search for some relief, you found Cliffs Notes — the almighty timesaving redeemer of many a student’s report card. These condensed reads offered a quicker way to get through the diffuse material of Melville, Hemingway and Shakespeare by highlighting the main points and trimming out the fat.

Think of this list in the same way, as a summation of the volumes of literature that have been written on muscle building over the years. The 101 tips, presented by section but not in any particular order of importance, encompass the broad spectrum of areas that require your attention for gaining mass: training, nutrition, supplements and equipment. No philosophical debate, no hidden meaning, no tidy denouement of narrative — here, you’ll just find the most authoritative, scientific and time-proven methods for packing on pounds of lean muscle, ready for you to put to use and ace your physique-transformation test.

SECTION NO. 1: TRAINING

1. Warm up properly. As you gain experience, your muscles, tendons and ligaments will be subjected to much more stress than when you first started. To reduce the chance of injury, increase your warm-up time proportionally. As you advance from beginner to intermediate status, three to four light and medium warm-up sets of your first weightlifting exercise of the day, after five to 10 minutes of a general warm-up on the bike or treadmill, can help adequately prepare muscles for the heavy lifting ahead.

A Definitive Guide To Building Muscle With Bodyweight Exercises

One of the biggest myths in the fitness industry is that bodyweight exercises are only useful for leaning out.

So many guys think that to get big, they need to have a gym membership to gain access to free weights and resistance machines. Well that’s just not true.

The truth is, it doesn’t matter whether resistance comes in the form of a barbell, or your own body, as long as moving it puts the right level of demand on your muscles.

In this article, I’ll explain the principles behind building muscle with bodyweight exercises. I’ll break down bodyweight training, and lay out the principles you need to know to build as much muscle mass as you can without picking up a barbell.

IT ALL DEPENDS ON YOUR DIET: TIPS FOR BUILDING MUSCLES

Perhaps you know the saying, “Abs are made in the kitchen.” This might some a bit crazy at first. But what it actually means is that your diet is just as important as your workout. Are you looking to pack on more muscle, lose weight and fat or simply get more defined? Then you are on the right track with Results and your customized 12-week training plan. But you’ll never maximize your results and achieve your goal if you don’t eat the right diet. We have put together some tips for you to help you reach your personal goals together with Runtastic.

Do you want to build muscle and gain definition?

Top 10 Foods to Gain Muscle Mass

What if I told you that you could gain more muscle mass with less training? Or retain more muscle mass with less training? And even gain/retain more strength with less training? The secret is nutrition.

As a personal trainer, most of my clients exhibit this behavior: they train hard, but they don’t give a heck about nutrition. So the time and effort they spend on training is wasted. Why? Because they think nutrition is complicated and they avoid the topic. I understand perfectly, because I used to be like that as well.

But we need to train smart. This means knowing how nutrition works and how to utilize it for your own fitness and strength gains. This works for anyone and everyone, be it for general fitness maintenance or muscle mass gain.