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? Perhaps because most body weight training is simply hard and can put a dent in your precious ego! As far as I am concerned, 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 people can’t do a set of push ups, a squat to the floor or even one chin up, but attempt to use heavy weights with a microscopic range of motion. 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:
Males should aim for 1 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.
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 ensure a solid foundation of general fitness and muscular endurance and lead to building muscle mass more easily in the following stages of your weight training program.
2. Flip Your Program Upside Down Every 3 Weeks
This is one of the easiest tricks to ensure your body side-steps plateaus forever, not to mention This is an extremely powerful tip to building muscle mass. Consider that every Monday, you have been training your chest, shoulders and triceps. Three weeks later, in your next phase, you should do the complete opposite. You will train your triceps, shoulders then chest on Friday. This will prevent plateaus because each muscle group will have an opportunity to train completely fresh.
Let’s say you are training your back, biceps, forearms and abs on Friday. 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 blow the heck out of the smaller muscles first and than train the larger muscle groups last. Give it a try–trust me. Don’t be surprised if, after just this one technique, you see new levels of muscle mass and strength — you be the judge.
3. Spend More Time At The Grocery Store
Accept the fact that you will need to spend more time than you do right now in the grocery store if you are serious about building muscle. When you open the refrigerator looking for something to eat, have you ever found only moldy Aunt Wilma’s Thanksgiving turkey leftovers? Ever had an occasion where you went to the cupboards and found only last week’s Super Bowl party leftover chips?
Your cupboards and fridge need to constantly be stocked to create the best possible environment for building muscle and fat loss. More frequent trips to the grocery store are therefore in order. Start now by replacing the crap that is in your kitchen with nutritious stuff, and don’t ever go back to stocking the bad stuff. Don’t ever let that supply of good food 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.
