22 Secret Tips to Build Lean Muscle Faster
July 28th, 2009
Here’s a great new article that gives 41 secret tips if you want to start building more lean muscle.
My favorite tips on this list that I think are very important are #6, #19, #21, #22, #30, #32, and #35.
All of the tips on this list are good, but those I mentioned above jumped out at me as some of the most often overlooked, yet simplest ways to start getting better results…
1. Begin with 3 full body weight training workouts every 48-hours.
2. Take your body weight in pounds and multiply it by 15 to determine your daily caloric intake if you want to gain weight.
3. Perform only 1 exercise per body part each full-body workout but perform a different exercise for each body part every workout. By the end of the week you’ll have hit each muscle group three times from three different angles.
4. Consume carbohydrates in a 2:1 ratio to protein after your workout in liquid form.
5. Perform each set to muscular failure.
6. Use a training journal and track your progress.
7. Drink at least 4-6 liters of water each day.
8. Vary your rep and set schemes more frequently than any other training variable.
9. Focus on exploding up on the concentric portion of your movement and taking 3-4 seconds for the eccentric portion of your program.
10. Aim to build at least 5-6 pounds of lean muscle mass each month. Anything more will be fat gain.
11. Eat at least 10-15 serving of fruits and vegetables each day.
12. Focus on compound movements for 80% of your workouts.
13. Alternate between dumbbells and barbells every 2 weeks.
14. Only change an exercise when you plateau on two workouts in a row.
15. Enter a fitness model or bodybuilding show or transformation contest to keep you motivated.
16. Follow a program for at least 12-16 weeks before trying your next one.
17. Pyramiding your sets to consistently increase your strength 5% each week.
18. Consume a variety of whole eggs, chicken, lean beef, fish and whole-milk throughout the day for high quality (bioavailable) muscle building protein.
19. Use a training partner for motivation and an extra push to experience faster muscular growth.
20. Never train hungry if you want to build muscle fast.
21. Concentrate your carbohydrates when your body needs them most – breakfast, pre workout and post workout.
22. Ensure you do the squat and the deadlift each week to increase the release of growth hormone and testosterone.
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Categories: 6 pack tips, Uncategorized
