Muscle Building Shortcuts
Training hard is, of course, the #1 requirement to build muscle. Training hard means giving 100% when you go to the gym: go to muscle failure and keep your workouts under 1 hour to maximize testosterone production and build muscle fast.
No smartphones, no MP3s. No distractions during workouts!
The only thing that matters is getting big!
Training hard is useless if you don't train right. You need to know what you're doing when you work out, not just lift weights randomly. Alternate workout routines for muscle confusion, perform the right number of sets and reps, rest between sets, and especially...the form is crucial. Combining the right movements with the proper breathing, and the help of a spotter, can save you from bad injuries that will keep you off the gym for long periods of time.
Exercise can keep you in shape, yes, but no lean muscle mass can grow without proper nutrition.
Balance protein, carbs and fats in your diet to get all the necessary nutrients to build muscle after stressful workouts. I consider a 40-40-20 combination of the three to be ideal, and yes, fats are important too. Good fats like unsaturated fatty acids are necessary for testosterone production, while saturated fatty acids should be avoided as much as possible.
Now, the last step: the well deserved rest. Do you know that our body grows during sleep?
That's why babies sleep a lot, because they need to grow.
A good workout is supposed to stress and break the muscle fibers, which need protein and amino acids to rebuild fast. And that process happens while we sleep.
Remember: no recover equals no muscle gains.
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What My Readers Say
My name is Tony and I have been searching, surfing, asking anyone and everyone in my quest to learn about my body, muscle, fats, diet etc. Normally when I start reading different websites I close them after a quick look. When I started reading your website, I immediately felt relieved...Tony Fletcher
Hello dear, recently I quit my gym because of high fees. So I was searching for something I could afford. I was not sure about resistance bands (Specially I was not sure about chaste and back workout with resistance tube.) but I stumbled upon your site and find lots of...Santosh Chavan
Home Exercises to Build Muscle
Many of us work out at home, or at least start that way before we decide to "upgrade" and get a gym membership. But until then, I prepared a list of exercises that you can do at home, in your spare time.
The three day workout routine is probably the most popular because it gives you a good balance between training and rest.You usually see people that train three times a week on monday-wednesday-friday gym days. We already talked about the 3 day workout routine, but here I just want to give…Read more
Tricep extensions, french press...do you know all the dumbbell tricep exercises? There are actually a few more that are very effective to build big arms... After all, triceps are 3/5 of your upper arm!I am sure that you are quite familiar with dumbbell tricep workouts, have you already done all…Read more
It's finally time to show you all the dumbbell bicep exercises that you can do at home, or at the gym.There are five different main exercises, that can become seven if we consider seated and standing position for two of them. If you want to train biceps there is one…Read more
Dumbbell chest exercises are by far my favorite, and those that I do more often at the gym. In fact, I use dumbbells mostly for chest, shoulder and bicep exercises. For leg, back, tricep and ab workouts I tend to prefer barbells, cables and machines. [...]Read more
Every workout routine, whether you're an expert or not, should include dumbbell exercises.I love training with dumbbells, and for those that can only workout at home it can be their only option. And I'd say...it's a very good option because, as we will see together, you can train all your…Read more
Two dumbbell forearm exercises for you guys:Dumbbell Wrist CurlsDumbbell Forearm Curls That's it? Yes, unfortunately forearms can't be trained with a big variety of workouts. There are only these two exercises that you can do with dumbbells. [...]Read more
Wondering about dumbbell leg exercises? I am not a big fan of leg workout with dumbbells.Yes I do calf raises and sometimes lunges, and that's pretty much it, and you? First things first, which leg exercises can we do with dumbbells?Here is the full list:Dumbbell SquatDumbbell LungesStep UpsDeadlifts/Stiff Leg DeadliftsCalf…Read more
Compared to other muscle groups, dumbbell ab exercises are quite limited.There are only two exercises for abs that can be done with dumbbells. One is for the front abs and one is for obliques:Dumbbell CrunchesDumbbell Side BendsThat's it. [...]Read more
Dumbbell shoulder exercises are usually the ideal type of workout to train deltoids. If you have ever had a personal trainer writing down a workout routine for you I am sure he/she included shoulder exercises with dumbbells. You can obtain good results with cables and machines too, but dumbbells and…Read more
I decided to write this page after a friend of mine asked me what dumbbell back exercises I would suggest, because all he could think of was bent over rows. Well, I had to think for a bit, and fortunately I came up with six exercises that are quite effective…Read more
Resistance Band Exercises
Are there any resistance band ab exercises?People often wonder because it seems harder to think of ab exercises that it is possible to do with elastics... Well, the advice is always the same: think about what you can do at the gym with free weights and cables, and try to…Read more
Here I'd like to show you the resistance band arm exercises that you can do at home or anywhere, to train biceps and triceps.Bicep curls, tricep extensions...yes, it's all possible with the elastics. Let's proceed with order and see all the exercises that you can do, divided by muscle groups.…Read more
Feeling like training your back at home? With resistance band back exercises you won't leave anything behind.You can train all the back muscles like at the gym with this complete back workout. From lumbar muscles, to lats, rhomboids and traps. [...]Read more
Can we do enough resistance band chest exercises to train all the areas of our chest at home like we do with free weights at the gym?I am going to say yes, and I am going to show you how to do with these great pieces of equipment. As long…Read more
After reading this guide, you'll be impressed with how many resistance band exercises you can do with just a little bit of creativity.I bought a full set of resistance bands just a couple of months ago and let me tell you, the more I use them the more new exercises…Read more
Are you short of ideas for resistance band leg exercises?Don't worry, I wrote this page to show how to do leg workout with resistance bands, at home, at work, when you travel etc. That's right, I said you can do this also at work. [...]Read more
Resistance band shoulder exercises offer a full and extremely efficient workout for the shoulder muscles.There are three areas remember? Front, lateral and rear deltoids. With resistance bands we can target the workout on each area of the shoulders with these exercises:Shoulder PressFront RaisesLateral RaisesReverse Flys Resistance Band Shoulder Press Exercise…Read more
I want to start with the Bowflex exercises for chest that you can do with a Bowflex Blaze, but the same applies to any other Bowflex. Almost all the models show you how to work out your chest using the incline bench. Don't be fooled thinking that with an incline bench…Read more
Alright, to show you the Bowflex exercises that you can do for shoulder workout this time I'd like to take the Bowflex Xtreme 2 SE as example. It is one of the best Bowflex out there, even though I prefer models like the Blaze (or equivalent) because you can adjust…Read more
Do you have any idea of how many Bowflex exercises you can do with the one I consider the best home gym? I own a Bowflex Blaze, and I've seen a few others. When you buy a Bowflex they tell you that you can do a certain number of exercises,…Read more
Just so that we can see what we can do with different models, the Bowflex exercises that I am going to describe here are all related to the Bowflex Revolution Home Gym. Between biceps, triceps and forearms the options that you have with a Bowflex Revolution are many. [...]Read more
After building my Bowflex Blaze there was something that caught my attention: the 20 minute workout program that it came with and that is attached to the lat station. [...]Read more