4 Muscle Building Tips
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There are a ton of ideas and weight training programs for building muscle.
It can make things seem overwhelming.
You end up bouncing around from one training program to another and never really make any progress.
1. Stick To Your Training Program
- I don't mean forever. But you do have to give your new program a chance to work. That means sticking to a program for four to twelve weeks and give it everything you've got.
If it doesn't do anything for you then move on. If you change things up every workout or even every week or two, you aren't giving the program a chance to work.
And if you keep doing it, you'll never add more muscle mass or get any stronger.
2. Use A Power Rack for More Muscle Mass
- I highly recommend you train in a power rack if you can. In fact, if you do any work at home you definitely need to shell out the cash for a power rack.
With an olympic barbell set, a quality bench and a power rack you can do everything you need to build muscle mass and do it in safety without the need for a spotter.
3. Jack Up Your Testosterone Naturally
- a. Take Essential Fatty Acids.
EFA's jack up your testosterone levels and were called the most anabolic legal supplement around by Dan Duchaine and he said it while stuff like 1-AD was still legally available.
- b. Perform High Rep Sets on The Squat and Deadlift.
This is one of the most important muscle building tips I can give you.
If you want to build muscle mass and do so as quickly as possible you have to bust your balls on the squat and deadlift. It's that simple.
Everyone complains about not building muscle but take a look around your gym.
Unless you're working out at one of the few hardcore bodybuilding gyms still around, you'll rarely, if ever, see anyone going balls to the wall on these two exercises.
Do them in a power rack (see muscle building tips #1)
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4. Use High Intensity Techniques
- This doesn't mean go nuts and use every bodybuilding technique in the book in every workout.
But by intelligently adding high intensity techniques every so often, you'll quickly accelerate your muscle mass gains without over training.
Some of my favorite muscle building tips for high intensity techniques include the following:
a. End of Set Partials - Once you hit positive failure on a set continue with partial reps in either the top position of an exercise or the semi-stretched position (sometimes this is the same position, sometimes it's not).b. Drop Sets - Love these! Very effective for more muscle mass, too. A drop set is simply this. Take a set to failure, reduce the weight a bit and then take that to failure as well.
The only rest should be the time it takes to reduce the weight.
A great thing about drop sets is that it gives your muscles more time under tension. Most bodybuilders don't perform sets that last long enough for building muscle.
While you should have most sets last about 30 seconds, most bodybuilders complete sets in the 12 - 15 second range.
Performing drop sets allows you the best of both worlds - heavy weight for lower reps as well as longer tension times.
c. Supersets
Supersets are nothing more than doing two sets of two different exercises back to back.
You can also do them with a short rest between sets of about 15 - 20 seconds.
Supersets can either be done using two different exercises for the same body part (think barbell bench presses and dumbbell flyes for chest) or for opposing body parts (like barbell curls and tricep pressdowns).
Supersets allow your muscles to perform more work in less time which jacks up your intensity levels and gives your muscle building progress a serious kick in the ass.
For a lot more muscle building tips on building lean muscle, weight training, and gaining muscle mass, check out our hundreds of weightlifting articles
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