This article packs a punch. 150 of the best muscle building tips, including specific information on workouts, exercises, nutrition and supplementation.
Here are 150 of the best muscle building tips I could piece together in one evening. They are short, sweet and to the point. But don't let that fool you. Follow them and you'll be successful.
150 MUSCLE BUILDING TIPS
1) Compound exercises are your best tools for growth. Use them.
2) Eat your biggest meal of the day about 30 to 60 minutes after you lift weights.
3) Get strong! There are no weak bodybuilders. You don't have to become a powerlifter, but you do need to dramatically improve your strength over what it is now.
4) Squats are king of the muscle builders, and they are not bad for your knees unless your form is horrible and/or you are half-squatting.
5) Deadlift. If squats are king, deadlifts are second in command. They are not bad for your back unless your form is horrible.
6) Learn proper form. Read every article, and watch every video you can on proper exercise form. There is no excuse for having sub-par squat and deadlift form.
7) Balance your upper body work. This means equal effort for chest, back and shoulders. Stop doing 7 exercises for chest and only lat pull downs for back. Balance will keep you healthy, strong and help to stave off shoulder issues.
8) Beginners...stop training like advanced lifters, using advanced splits and training techniques. They are not needed. What you need is to get strong on the basic compound lifts more than anything.
9) Beginners...stop adding training volume. Having 3 bicep days per week isn't going to help. You need to get strong right now, not fatigue yourself with endless sets.
11) Stop missing workouts.
12) Stop complaining about muscle soreness. It's part of the game. Don't miss workouts because of it. No excuses - get to the gym.
13) Stop complaining about every ache, pain or strain. Lifting weights is hard, and a man's game. You're going to feel off occasionally. No excuses - get to the gym.
14) Proper muscle building nutrition is much more than broccoli, rice and chicken breasts. Eat a variety of whole foods each week.
15) Eat more red meat.
16) Eat more eggs, including the yolks. Egg yolks are nutritionally dense.
17) Drink plenty of water. Then drink more.
18) Sleep at least 8 hours a night and take naps when possible.
19) Learn to cook. Muscle building nutrition doesn't have to be bland.
20) Having trouble reaching your calorie goals? Add butter or olive oil to your veggies.
21) Having trouble reaching your calorie goals? Switch to whole milk, and drink at least 3 large glasses per day.
22) Having trouble reaching your calorie goals? Add sour cream and cheese to every possible meal.
23) Having trouble reaching your calorie goals? Snack on almonds and nuts in between meals.
24) Beginners...stop obsessing about muscle confusion. You won't plateau for years and years. Confuse your muscles with more weight.
26) Obsess about keeping your abs and undereat to stay lean, and that's all you'll ever be: skinny with abs.
27) Learn to evolve your training based on needs rather than making random workout changes.
28) Industry standard bodybuilding workouts contain a high percentage of nonsense. Ever notice how 95% of these workouts never tell you how to add weight? Guess what - adding weight is the cornerstone of progress and results.
29) Not all supplements are bad, but some supplement claims can be. Learn the difference.
30) Very few muscle building topics are black or white. Balance what you read with what advanced, successful lifters are using.
31) Science can help, but training is still an art. Everybody is different. Try new things based on science, but tweak them to fit your personal needs.
32) Anyone that insists a topic or training concept is 100% black or white should be approached with caution. Different things work for different lifters.
33) Progression of weight is the magic muscle building key.
34) Why does every workout seem to work? Because a lifter who is dedicated, eats right and gets stronger can thrive on even the most unorganized muscle building workout.
35) Fat is not bad. Do not avoid healthy fats. Your body needs fat to function properly.
36) Eat 90% healthy, whole foods. Allow some of your calories to be fun calories, so you can stay sane and a member of the human race.
37) Just because someone has a six pack doesn't mean they know how to build muscle. Learn the difference between a diet expert and good muscle building advice.
38) Squats above parallel are dangerous (bad for the knees).
39) 20 rep squats are insane and amazing. Try them.
40) Have more sex. It's good for you.
41) Perform cardio 3 times a week for overall health. better health is never a bad thing.
42) Cardio will not limit your gains. Only poor effort in the gym and a weak diet will limit your gains.
43) A great back training combination includes the deadlift, a row, and a lat exercise like pullups, rack chins or lat pulldowns.
44) Dips are underused but potent. They were once considered the upper body squat. Don't underestimate their ability to pack on chest and tricep mass.
45) Find abs exercises that allow you to increase resistance, like weighted situps or cable crunches.
Muscle Building Tips
47) Most bulks that result in excessive fat gain and little muscle gain happen because 90% of the emphasis is placed upon the diet. A bulk is only going to work if you train insane. Go crazy with compound exercises and building strength so you can maximize muscle growth without wasting those extra calories.
48) Eat as many fruits and veggies as you want. Red, green and yellow colors equal plenty of nutrition.
49) The body needs sodium. Don't under-consume salt.
50) Having a proper sodium/potassium balance is very important for overall health. Instead of worrying about salt, make sure you are taking in enough potassium.
51) Your body needs cholesterol to function properly. If you are eating healthy, don't obsess about your cholesterol intake.
52) Pound for pound the best bicep builders are heavy rows and pullups/chinups. Barbell curls are a good addition to these exercises.
53) Use a heavy compound lift and an extension when targeting triceps; for example...close grip bench presses and two arm seated dumbbell tricep extensions.
54) Dips and close grip bench presses are potent tricep builders.
55) Want big arms? Remember that the triceps makes up 2/3rds of your arm size.
56) Lagging traps? Try the combination of heavy deadlifts, power cleans, power shrugs, heavy behind the neck presses and heavy rows.
57) Don't discount fullbody workouts. Prior to the steroid era they built some amazing physiques. Even Arnold Schwarzenegger himself was weaned on fullbody routines
58) Heavy rows are the best rear delt builders.
59) Isolation exercises stalling and becoming hard to add weight without compromising form? Switch to a machine isolation exercise instead; one that allows a higher range of progression.
60) Perform your compound exercises first while you are fresh.
Powerful Bodybuilder62) Don't train with poor form. If your exercise form starts to deteriorates during a set, stop the set.
63) Performing the bench press with your arms flared out at 90 degrees is one of the worst things you can do for your shoulders. Being your elbows in to about a 30-60 degree angle, give or take.
64) Don't bounce bench press reps off your chest. This is dangerous in many ways.
65) Don't curl in the squat rack. The squat rack is sacred, and for squatting.
66) When bench pressing make sure your elbows are directly over your wrists. With your arms at a 30-60 degree angle from your side, this will help you find a natural grip width.
67) Close grip bench presses are NOT performed with your hands 6 inches apart. This is a good way to injure your wrists. Tuck your elbows at your side, and make sure your wrists are over your elbows. This will help you find the proper width.
68) Eating 180 to 240 grams of protein per day isn't going to harm your kidneys. Eat your protein.
69) Eat a variety of protein foods...meat, chicken, fish, eggs, milk. Each protein source has a difference amino acid profile, so variety is a good thing.
70) Lifting weights will not stunt your growth.
71) Creatine is a quality choice and has been extensively researched. Try it for yourself.
72) Work big muscle groups before small muscle groups.
73) If you are using a split, separate your shoulder and chest days as much as possible. Both are "pressing" days and utilize the same muscle groups to different degrees.
74) Beginners...rest as much as you lift. For every lifting day you want a day off. Your body is responding to the intense demands of lifting and you need plenty of rest and food.
75) Stop calling yourself a hardgainer. Focus on getting your bench press to 300, squat to 400 and deadlift to 500. Once there, look in the mirror and see if you're still a "hardgainer."
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