When you build muscle as fast as possible you will eventually run into the following question:
Dude, what are you taking?
This question sometimes implies that you are taking steroids. But most gym rats just want to know how the heck you’re building muscle so quickly.
I was once asked this question, and by my mentor of all people. But instead of asking me what I was taking, he was direct and asked if I was taking steroids. I said no of course.
Muscle building is a lot easier than you think, but you have to be willing to set aside the information provided by magazines. Do you really think they want you to gain muscle as fast as possible? If you did, why would you need them or their supplements anymore?
The following 14 muscle building tips and tricks work. They are not BS, nor are they magic. If you use them you WILL build muscle as fast as possible. I used them and built muscle mass that far exceeded my wildest expectations. Did I look like a steroid user? Of course not. Was I a genetic freak? Heck no! But for a natural lifter I got pretty darn big.
14 Muscle Building Tips And Tricks
Forget your abs. To build muscle at the fastest rate possible you need to eat, and eat big. You must be willing to add some fat along with muscle. No, this does not mean you will end up with a big gut. What it means is that you will have to set aside you ab obsession for a while and eat aggressively.
Heavy compound lifts. Big muscle is built with the best exercises, and the best exercises are heavy compound lifts. These lifts include squats, deadlifts, bench press, barbell rows, pull ups, dips, overhead press, etc. They do not include cable exercises or machines.
Get strong. To build muscle as fast as possible you have to focus on getting as strong as possible. Push yourself on every set for more reps, and add weight to the bar when possible. If you waste a set, you waste a muscle building opportunity. There is not a single large bodybuilder on the planet, natural or otherwise, who isn’t incredibly strong compared to the average gym rat. Yes, this bodybuilder might claim they “lift light”, but light to them means using 365 pound squats for 10 rep sets instead of 425 pound squats for 5 reps. If you think you can build muscle without getting as strong as a bear, you are only fooling yourself.
Eat enough. How many times have you heard someone claim the following…I can’t gain weight no matter what I do. 9 times out of 10 they are eating a diet filled with chicken breasts, rice and broccoli. Having a hard time eating enough? There are many foods that can add help you pack on weight without leaving you feeling stuffed. For more information check out, How to add more calories to your muscle building diet.
Eat frequent protein. Bodybuilders have been eating frequent protein meals for decades, and this approach works! Make sure you are eating about 30-40 grams of protein every 2.5 to 3 hours. Aim for 200 grams of protein each day. Frequent protein feedings will provide your muscles with the raw materials to recover, rebuild and grow stronger and bigger.
Water. Drink more water. And no, a couple of 12 ounces bottles per day doesn’t count. Proper hydration helps you to recover, will improve digestion, and is essential for good health and performance.
Stop training like Arnold. Listen, let’s be realistic. You don’t take steroids so why are you training like Arnold, Jay Cutler or Ronnie Coleman? Bodybuilders who take steroids recover more quickly, and benefit from a great training volume. Because of this, training splits make more sense for them. As a natural trainee you will not benefit from 20+ sets per bodypart, so stop training with crazy splits and high volume workouts.
Forget muscle confusion. Muscle confusion is a myth. Stop trying to switch things up every 8 to 12 weeks. It’s not needed at all for a natural trainee. You want to know how to confuse a muscle? It’s not by flip-flopping between pec dec and dumbbell flyes every so often. Add more weight to the bar and push for more reps – this approach ALWAYS confuses your muscles. Bodybuilders that use steroids need to find creative ways to stimulate fatigued receptors, so they jump around and try shocking new programs. You don’t have to do this. Why? You aren’t taking steroids.
Sleep. Sleep, sleep and sleep some more. Take a few extra naps. The more you sleep, the better.
Rest. Turn your off days into rest days. Chill on the couch and take in a few good movies. Rest is vital to growth. There is this half-crazed mentality in the muscle building world that more is better. More is not better! Rest is better. When you are in the gym, push yourself as hard as possible. When you are out of the gym, rest as much as possible.
Chill on the cardio. Don’t overdo the cardio. Cardio 2-3 times per week for 20 to 30 minutes is good for overall health, but playing basketball 6 days a week or running 10 miles a day makes it harder for you to recover and build muscle. Have you ever seen the physique of a long distance runner? Yes you have, and you know they are thin.
Post-workout nutrition. Eat your biggest meal of the day 30 to 60 minutes after your workout. Your body is like a sponge at this time, desperate for raw materials and the opportunity to repair and rebuild muscle tissue. Eat. Big. Post. Workout.
Get focused. If you hit the gym and spend your time talking, wandering around, or staring at the cardio bunnies, you have lost your focus. Are you at the gym as a wannabe, or are you serious about maximizing your time? Stop messing around and get down to business.
Persist! Stop missing workouts. Stop making excuses. You will feel better after you workout. You always do. Put one foot in front of the other and get to the gym, even when your brain is trying to convince you to stay home. Lifters that persist build muscle fast!