I think the biggest problem for a lot of people is that they can´t build muscle continually. Progress is the fastest when you are just starting out. But it is difficult for most people to make progress month after month, year after year. There comes a time when nothing happens. Some are so dissapointed that they give up, others start using steroids hoping that this will solve the problem.

But actually it is very easy to make build muscle weight continually. Every time you go to the gym you have to make some kind of a Personal Record. You can do more reps with the same weight, put on more weight to the bar, add another set or just make your workout more intense. Doing the same thing that you have done in a previous workout will not help you to build muscle. If you apply new stress to the body with more weight or extra reps, then the body will adapt by building itself up bigger and stronger. But if you don´t apply new stress then your body has no reason to adapt. That is why a PR is so important.

You don´t have to set a sinle rep PR. You can set a 3 rep, 5 re or 10 rep record. If you want to build muscle weight all the time, then you have to break records all the time. Of course it is impossible to keep track of every record without a training journal. Having a training journal is very important because you get detailed records of everything you do in a training journal and you can always look back at it so you have a goal to shoot for at every workout and on every set you do.

Having a PR will also give you more motivation and makes the workout more interesting. It is like you are combeating with yourself all the time. If you finish your workout and you have made a PR or more, then you also build muscle weight. If you follow that simple tip, then you will be surprised how much progress you will make.

Muscle Growth

Mark Edwards asked:


u go about choosing a muscle building system that actually works? You first must accept that many programs are hyped up to tell you what you want to hear, not what the facts actually are. Unless you realize that approaching muscle building from a common sense approach, you may be wasting a lot of time and money.

The days of long workouts at the gym with little results can be a thing of the past if you learn proper nutrition, techniques and targeted muscle building strategies. People often over do there workouts and create more problems by not learning proper techniques and how to work with your body’s metabolism. This particular approach is the best way to attain the long term results.

If you are a “hard gainer”, it really comes down to a system that can change your metabolism to the point your body can adjust to the goals you’ve trained it for. Whatever your current body type, muscle mass can easily be created with proper training from a time tested muscle building system. Your body really does learn to follow the prescription you lay out for it….once you have learned what really works!

Supplements can have their place in such a system, but a program that works the best is one that is not dependent on artificial means. Don’t fall into the trap of believing you have to have the latest, greatest, nutritional supplements

to transform your body type. Having a proven system with real before and after testimonials is much more reliable than buying into all the hype that surrounds this industry.

The best muscle building systems should provide the following benefits:

Increased energy and strength

Noticeable body transformation

Allow you more free time from learning to work out “smart” not necessarily long

Learn to train without diminishing your testosterone levels

Ability to gain weight through specific, targeted muscle building techniques

Transform fat into muscle mass through metabolism management

A proven system with a track record that can back up what it claims

The peace of mind knowing you will succeed and accomplish your targeted goals

Speaking from my own perspective, sticking with a proven muscle building system allows me to see continued growth without being compelled to jump on the bandwagon each time some new product is hyped up claiming almost instantaneous results. I want to find something that makes sense and works. When asked “What’s the best muscle building system to use to achieve my goals?The best advice I can give regarding a system that will work for you is to be honest with yourself and ask “will I really do this, or do I want to believe someone has a magic pill”!Most of us can get pretty discouraged and lose our focus when we can’t see some noticeable results within a short period of time. Does someone else hold that elusive secret solution. The honest truth is, choose a system that can document the results you desire, with the understanding that there are plenty of programs out there that are “hype” based and not “fact” based…that’s the real secret. It may not be as hard as you think to choose a system gives you everything you’re looking for.



Muscle Gain

Steve Robbins asked:


You see the same people in the gym day after day, week after week, and they never look any different, which is okay if that is their goal. But for most it isn’t. Most people lift weights to get bigger and stronger. After years of seeing these types of people come and go, but never grow, I’ve identified the 5 most common muscle building mistakes that will hold you back forever.

The first and probably the most common is doing too many reps. If doing a lot of reps was the way to build size wouldn’t carpenters have arms like Arnold did? Or wouldn’t marathon runners have huge legs? Only doing high rep (anything over work outs will NEVER allow you to add size and mass.

Secondly most people do not use enough weight. This is partially because of the high rep counts they do. The idea of “lifting big to get big” seems so obvious, yet few do it. Who is bigger and stronger, the person who lifts 500 lbs once or the person who lifts 100 lbs 5 times? They both move 500 lbs of weight, but the mass building effect of each is totally different. You will never add mass or get stronger if you don’t try lifting weight amounts that you presently can’t! How does anybody ever think their muscles will grow to handle loads that they never try to lift? It is the essence of muscle building.

Thirdly, most people lack the workout routine necessary to build muscle. The workouts they do seem to have no rhyme or reason. Building muscle requires a plan. Your workouts should follow that plan. You can not show up at the gym and begin doing stuff and expect it to have a positive effect on your physique. Until you adopt a muscle building plan and stick to it any gain you get will be by sheer effort and luck.

The fourth common error I see is you can not, efficiently build mass and lose weight/fat at the same time. One, the other, but most likely both, will fail. This means lifting for mass gains and doing a lot of cardio exercise simultaneously will undermine your efforts. And not why you think. It has nothing to do with calorie burn. Adding muscle to your body requires a MAXIMUM effort in the weight room. If you have the energy to do a bunch of cardio before or after your lifting, then you left mass building in the gym. You should be physically spent after a muscle building session. And most definitely don’t dilute a lifting session by doing cardio first.

The last common mistake I see people make is related to the previous one. Some people try to make the case that cardio workouts done on non-lifting days is the answer to the above problem. I will say it’s better than doing it the same day, but the truth really is that you need to rest 100% on your non-lifting days because it is on these days that your muscles actually do their growing. Allowing your muscles to recover is the only way you are strong enough to go back in the gym and lift more than you did before. Which is what muscle building is all about, isn’t it?



Muscle Growth

You hear a lot of people say that you can’t burn fat and build muscle at the same time, it’s not how the body works. And then you hear people say the opposite and you don’t know who is right because either way you’re not getting the results that you want. You want to build up your muscles but not with fat because it won’t matter how much muscle you have if it’s all covered up with a layer of fat.

I was actually on this same search a few months back, trying to burn fat and build muscle at the same time. I wanted to make sure that all of my hard work wasn’t all covered up because I’m motivated by results and I know that if I had spent a lot of time trying to build muscle and it was covered up by fat o would be discouraged, and possibly look bigger. I wanted to have that cut ripped look but it was so hard. I didn’t want to get skinny either, I liked my size I just wanted to be more muscular without the added fat of getting bigger. A buddy of mine had let me know about this program that he was using to do just that and he was looking pretty ripped. So I decided to give it a try and it was actually working! To my surprise it was relatively easy and detailed. I was extremely satisfied with the results I was getting. Take a look at my link to see exactly what I am talking about. If you’re serious about burning fat and building fat I’m sure you will not find anything better!

Muscle Building

Rory Wilkinson asked:


Does it seem like no matter how hard you work at the gym, the amount of supplements and proteins shakes you intake or the amount of tips and advice you receive you still haven’t got your ideal body? Or in fact anything even close?

Well the truth is, it’s not your fault! Most of the supplements and muscle building tips out there are actually doing more harm than good. However today I’m going to share with you 3 muscle building secrets that will have you looking and feeling the way you want to in next to no time. Included in these muscle building secrets is the truth about some common misconceptions about building muscle.

Ok, so let’s get started.

1.    Spend more time focusing on getting stronger. A lot of people say that they couldn’t care less about the amount that they can lift as long as they look more bulked up. The problem with this theory that most people don’t realize is that by getting stronger you will look more ripped and get more bulked up. When you become stronger you will be able to lift more, recover quicker, perform more reps, and have better technique. Then in turn, you will have the big muscles to show for it.

2.    Number 2 in my muscle building secrets is to spend some time on cardio. There is a common belief out there (by people who know little about muscle building) that cardio makes it hard to build muscle. The truth is that cardio speeds up recovery and creates the pre conditions within your body for maximum muscle building gain. Furthermore cardio is great for your heart and lungs.

3.    Stop focusing solely on your biceps and triceps. Virtually every weight lifter out there (including me) wants big “guns”. Because of this they will spend hours and hours working out the biceps and no time at all on the other muscle groups. The problem with this is that your biceps and triceps are a very small muscle group, and by working solely on them you will actually receive very little gain. Instead spend more time working out your big muscles like chest, back, shoulders etc. Then you will find building up your bi’s and tri’s much easier.

Now that you know these muscle building secrets you are much closer to building the kind of body that you really want. Remember and apply the secrets and you will notice a big improvement in how you feel and how you look.



Muscle Growth