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Muscle | Muscle & Fitness | Muscle Info
How visitors found this post: hardgainer diet , hardgainer tipsFebruary 8
Some Little-Known Muscle Building Tips
By Vince DelMonte
So you think you know everything about building muscle? If you have read everything, tried everything and heard everything about muscle building but still resemble the silhouette of a Calvin Klein model instead of a buff fitness model, then I promise these three little-known muscle building tips will accelerate your muscle gains immediately!
1. Body Weight Training
This was once a popular muscle building technique but is very commonly ignored. Why? Your precious ego can be dented, because most body weight training is simply hard! If you cannot work with your own body weight, then you have no business using external loading such as barbells and dumbbells.
It’s incredible how many attempt to use heavy weights with a microscopic range of motion but can’t do a set of push ups, a squat to the floor or even one chin up. There is definitely a place for external loading with heavy weights, don't get me wrong, but not until you have the ability to master the following bench marks:
One set of 80 push ups, 1 set of 20 chin ups, 1 set of 20 1-leg squats, 1 set of 40 dips and 1 set of 20 pull ups should be the goal for men.
One set of 40 push ups, 1 set of 5-10 chin ups, 1 set of 10 1-leg squats, 1 set of 10-15 dips and 1 set of 3-5 pull ups is the ideal goal for women.
These standards will lead to building muscle mass more easily in the following stages of your weight training program, and ensure a solid foundation of general fitness and muscular endurance.
2. Flip Your Program Upside Down Every 3 Weeks
This is an extremely powerful tip to building muscle mass, not to mention one of the easiest tricks to ensure your body side-steps plateaus forever. Consider that you have been training your chest, shoulders and triceps every Monday. In your next phase, three weeks later, you should do the complete opposite. On Friday, then, you will train your triceps, shoulders then chest. This will prevent plateaus because each muscle group will have an opportunity to train completely fresh.
Let's say that on Friday you are training your forearms, abs, back and biceps. Then you will train your abs, forearms, biceps, and back on Monday (in the opposite sequence). You will literally switch everything upside down. Again, this will ensure that these muscles receive an opportunity to train first in the week when your body is the most fresh.
You will curse my name when you than train the larger muscle groups last and blow the heck out of the smaller muscles first. Give it a try–trust me. You be the judge and don't be surprised if you see new levels of muscle mass and strength after this one technique.
3. Spend More Time At The Grocery Store
If you are serious about building muscle, accept the fact that you will need to spend more time than you do right now in the grocery store. Have you ever found only Aunt Wilma's Thanksgiving turkey leftovers with mold on them when you opened the refrigerator looking for something to eat? Ever gone into the cupboards and discovered only a few leftover bags of potato chips from last week’s Super Bowl party?
You must ensure your cupboards and fridge are constantly stocked to ensure an optimal environment for building muscle and fat loss. This will mean more frequent trips to the grocery store. Replace the crap that is in your kitchen now with good stuff, and keep on replacing it. That supply of good food should never be allowed to run low.
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About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.BestGainMuscleProgram.com
He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.
How visitors found this post: what is the best way to build muscle fast , how to build lean muscle