Top 7 Muscle Building Supplements for Size and Strength

whey protein wcIf you want to build muscle, you need to train consistently, eat more calories than you burn, consume more protein than you break down, and make sure you get sufficient rest and sleep. And that’s about it.

So supplements are not really essential, but they are very useful, and if you use the right ones, they can certainly help you improve the results you are getting.

The key, however,  is to choose the right ones, as although there are a huge number of supplements on the market that are claimed to help you build muscle faster and more effectively, the fact is that most of them will do little, if anything for you.

But there are a few that will help. And in this article I’ll outline the top 7 muscle building supplements that are worth investing in. Continue Reading →

How to Squat Properly for Maximum Benefits and Safety

Squats have been called “The King of Exercises”, and with good reason. They are one of the most important exercises you could ever do. And if you want to build strong, muscular legs you have to squat.

But if you want to get the best results from them (as well as avoid injury), you need to know how to do them properly. And most people don’t – and that includes many people who have been training for years.

So in this article I’ll explain how to squat properly.

Why Squat?

The squat is the very best leg developer there is, and properly performed it works both the quads and hamstrings, as well as the glutes. But it’s not just a leg exercise. Squats also strengthen the abs and lower back, and they help to promote both size and strength gains in the entire body. Continue Reading →

The Best Muscle-Building Diet Plan

steak and rice flickrTo build muscle effectively takes more than just working out with weights. You need to eat the right foods too. In fact, what you eat is just as important as how you train (if not more so). So what exactly should the ideal muscle building diet plan consist of? In this article I’ll answer that question.

But first, it’s important to note that if you are over 15% body fat (22% for women) you should really go on a fat loss program first. If you attempt to follow a diet designed to build muscle while you are carrying too much fat, it’s likely that you will put on far more fat than muscle due to the fact that your insulin sensitivity will be very poor. So shed the excess fat first, and then you can start your muscle building program.

But if you are ready to get started, the best diet plan to follow in order to build muscle as fast as possible (whilst staying lean) is as follows: Continue Reading →

Ultimate Upper/Lower Body Split Routine for Mass

If you are an intermediate or advanced trainee, looking for the ideal workout routine to build muscle mass and strength as fast as possible, the upper/lower body split is it.

A routine of this sort will work for pretty much anyone – men and women, young and old, people looking to build a large amount of muscle and get “big”, or those who only want to build a small amount of muscle and get “toned”.

However, if you want to get the very best results from it, you will of course need to know how to set it up in the right way.

So in this article, I’ll explain why upper/lower splits are so effective, and I’ll also give you what I believe to be about the best upper/lower body split routine you are ever likely to find. Continue Reading →

The Full Body Workout Routine for Rapid Muscle Growth

Robby Robinson wcIf you want to build muscle and/or increase your strength, there are a huge number of training programs that you could choose from to help you achieve those goals.

And although many of these can be useful, especially for more advanced trainees, if you are just starting out (or returning after a long layoff), or if you simply haven’t had much in the way of results from your efforts so far, the very best way to build the maximum amount of muscle, in the shortest possible time, is with a full body workout routine.

So in this article, I’ll explain what a full body workout involves, and why this is such an effective way to train, and I’ll also give you what’s probably the best routine there is to get started with, as well as a slightly more advanced one for those who’ve been training a bit longer. Continue Reading →

The 9 Essential Factors of Muscle Hypertrophy

bodybuilder 7 flickrWhat is it that really causes muscles to grow? Well, despite all the myths and misconceptions, you can boil it down to nine key factors that contribute to muscle hypertrophy.

Some of these are more important than others, of course, but they all play a role, and if you want to maximize your muscular development, you’ll want to be incorporating most, if not all, of them into your workouts. Not necessarily all at the same time, but over the course of a training year you’ll want to have them pretty much all covered.

In this article, I’m not going to discuss the underlying mechanisms of muscle growth (i.e. mechanical tension, metabolic stress and muscle damage), but rather what you actually need to do to achieve these.

So without further ado, here are the nine essential factors of muscle hypertrophy: Continue Reading →