Muscle Building Plan

3 Muscle Building Tips to Boost Testosterone Naturally and Gain Mass Quickly

In Muscle Building Plan Part I we talked about three killer mass gaining tips you can use to naturally boost your anabolic hormones such as testosterone, growth hormone and IGF-1.

Click here if you didn't read part one ==>> Increase Muscle Mass Part I

We're going to continue that muscle building plan with a few more tips for building muscle you can use to boost those hormones and help you gain mass more quickly than you would otherwise.

Another thing large doses of steroids do is increase the number of androgen receptors. Now, any kind of weight training will also increase these androgen receptors.

However, there is evidence that the elongation of a muscle, such as in exercises like stiff-legged deadlifts, overhead tricep extensions and incline dumbbell curls, does a more effective job of increasing IGF-1 receptors in the muscle.

This means you definitely want to make these stretch-position bodybuilding exercises as part of your muscle building plan.

So tip #4 (the first three tips are in Part I) is:

muscle building plan

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4. Use Stretch Position Exercises in Your Bodybuilding Routine

Some good stretch position exercises include:

  • Sissy Squats

  • Stiff-legged Deadlifts

  • Pullovers

  • One-arm incline laterals for delts

  • Shrugs

  • Overhead Extensions

  • Incline Dumbbell Curls

  • Dumbbell Flyes

Here's an example of an anabolic hormone boosting, muscle building plan for your biceps.

  • Standing Dumbbell Curls - 2 x 8 - 10

  • Incline Dumbbell Curls - 2 x 8 - 10

  • Barbell Spider Curls (drop set) - 2 x 9 (5)

  • Barbell Spider Curls - 1 x 20

5. Anabolic Insulin Surge

Insulin can promote fat storage but it can also fill muscle cells with the amino acids and creatine, which boost your muscle building efforts. They key is to create an insulin surge at the right time.

In this case, it means immediately after your workout.

Use a whey protein shake mixed with simple carbs. My favorite pre and post workout shake is Prograde Workout

Try and get around 50 to 60 grams of simple carbs and 40 grams of whey protein.

The rest of the day, you want to control and avoid insulin surges so you don't stimulate fat storage.

6. Get Fat

Studies show that diets low in fat (less than 20 percent of calories) decrease your testosterone. You want to make sure you get the good fats (EFA's) as they can boost testosterone.

In fact, the late Dan Duchaine called EFA's the most anabolic legal supplement available.

Check out my favorite EFA Supplement - Prograde EFA Icon

Put these 6 tips into your muscle building plan and watch your bodybuilding results skyrocket.

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There are plenty of muscle building articles available, including a variety of weight training routines, muscle building tips, muscle building diets and more.

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