Muscle Building Secrets

Over the past 25 years I have tried many different programs and used many different strategies to find a muscle building workout program. As a skinny kid, also known as a “hard gainer” with very poor genetics, I went from 6 feet 2 inches about 160 pounds to over 240 pounds of solid muscle. It has not always been easy however if you follow my basic training guidelines I believe anyone that is serious about bulking up naturally can do exactly what I did.

I personally tried all sorts of routines including but not limited to, high repetition weight training, low repetition weight training, body weight training routines, slow repetition training and many other strategies.

The following is a general outline of the routine and practices that will give you the quickest way to building mass.

My first recommendation is to keep a journal of your training. From this you can measure your progress. The next thing to remember that before any weight training begins you should partake in a 10 or 15 minute warm-up.

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Now to the meat of this article. To build mass you must keep your repetitions between 6 and 8, and no more that 3 sets. The next important point to remember is to use compound exercises only. By compound I mean the magic 3. Bench press,squat, and deadlift. You can also include exercises such as the military press, bent over row and barbell curls to add to your program. However these are not necessary to build over all body mass.

The magic 3 exercises done 2 or 3 times per week will bring you great gains in overall mass. In more articles in the future I will add exercises to aid you in refining your physique.

Does it matter if you use free weights or machines? I personally believe for the magic 3 free weights are the best. If you want more muscle isolation machines are fine. Free weights allow you to cheat a little in your form which enables you to handle more weight, hence more mass.

Three very important aspects to making this work are Nutrition, Sleep and Supplements. Without getting into too much detail in this first article I recommend the following. Eat a well balanced diet, get plenty of sleep in between workouts, buy a good protein powder, a good multivitamin and possibly a good source of fish oil, to keep your joints well lubricated. I found that many department stores and grocery stores have a great selection of protein powders for reasonable prices.

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More Muscle Building Exercises Tips:

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