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Introduction
When it comes to building muscle, the basics are simple:
Lift weights and eat more food than your body consumes.
But simple doesnt mean effective.
Or easy to implement.
Im Eric Bach and I reached out to 10 fellow coaches.
The question: Whats your best muscle-building tip?
The answers from some of the best minds in fitness are eye-opening.
They might just change your life,
or at least the way you train.
Some of the tips are presented verbatim between quotation marks,
attributed to the coach who wrote them.
Unattributed tips represent my own opinions.
The bottom line?
These 25 tips will help you simplify training.
And start making #gainz.
Lets get to it.
Muscle fibers break down and require repair. During repairs, the body
forges a larger, stronger muscle fiber to be resilient to future stressors.
Bodyweight training alone isnt ideal for building muscle. But when added to
a solid routine its an excellent way to monitor leanness and relative
strength. Youll increase volume and training frequency for more muscle
growth. Incorporate mini-workouts throughout the week with your
bodyweight and youll be pleasantly surprised by more muscle and better
movement quality.
If you are a 6-foot, 185 pound male trying to put on mass you are going to
need around 3,000 calories to meet your daily energy expenditure
(assuming you move around during the day). Add in training and you are
going to need to be eating upwards of 3,500 4,000 calories day to see
any real big increases in muscle mass in a short amount of time.
Trying to eat 4,000 calories in a day is not an easy task, especially if you
adopt the chicken breast, broccoli, potato approach to your nutrition; that is
an obscene amount of chicken breast, kale, and potato. Add in some more
calorie dense (more calories per volume) foods like beef, eggs, rice, honey,
nut butters etc.
Your muscles need tension from heavy and explosive lifts, but they also
need metabolic stress and muscular damage to maximize muscle growth.
Start your workouts with an explosive exercise like jumps or throws, move
to a pure strength movement for greater tension, and then incorporate
longer duration sets for more metabolic stress and muscular damage.
This doesnt necessarily mean every single workout must be more difficult
than the last, but the trend must be progressively more difficult. Incidentally,
progressive overload doesnt always mean more weight on the bar. It
might also mean progressively more volume (number of difficult sets)
and/or greater training density (the same work done in less time).
Finally, using looser and looser form in order to lift heavier weight doesnt
count. Make sure your technique is consistent.
In the case of Olympic lifts, were talking about explosive hip extension.
You will derive similar benefits from implementing the kettlebell swing and
hex bar jump squats.
These two exercises have a rapid learning curve and yield similar joint
torques and muscle activations compared to cleans, making them a more
time efficient muscle builder.
Until this week youve been adding slabs of muscle, and hitting personal
records in the gym. Now, youre fried. Progress has stalled. Warm-up sets
feel like a piano on your back, and motivation is fading. In fact, youd rather
try a Tracey Anderson workout than lift another barbell. What gives?
external stressor. The theory holds that the body goes through three
stages, two that contribute to survival and a third that involves a failure to
adapt to the stressor.
Cool, eh? That means yes, you can still do your glorious bench press or
deadlifts on deload weeks, but not as heavy.
With a ton of strength and conditioning toys at your disposal, you may feel
the need to incorporate all of them. But to build muscle, you have to get
down to the nuts and bolts of hypertrophy. The stuff that gives you the most
bang for your buck.
We beg to differ.
Whether you want to break a deadlift PR, run a faster 40 yard dash time, or
look better naked, jumps and throws are an effective way to accomplish
more muscle growth.
Personally, we love to include them as part of the warm up. Jumps and
throws prime the CNS, improve and maintain power, and tap into the
coveted Type 2 muscle fibers.
Everything you need to set the hypertrophy stage and prepare the body to
build muscle.
Dont follow the same exercise rest periods for workouts ad-nauseum. As
loading parameters and volume change, so will the rest period and active
recovery exercise.
If youre torched after two minutes, take another minute. You know your
body better than a timed rest-interval. But keep exercise rest period in the
ballpark to match your goals.
Want to gain muscle? Its best to vary your rest periods. Strength plays a
huge role in muscle building. But not all rest periods need to be 2-3 minutes
when building muscle.
The pump and metabolic stress from short rest periods between sets is a
vital stimulus for muscle growth as well. According to Brad Schoenfeld, the
accumulation of metabolites is the result of short rest and long tension
exercises. These require the use of anaerobic glycolysis, resulting in the
buildup of lactate, hydrogen ions, creatine, and other metabolites. So yes, if
youre looking to get jacked then a nauseating pump with short rest is
perfect for training.
Think about this logically for a second. Research shows that the rate of
muscle gain is dictated by how much training experience that you have. A
beginner is able to gain 1-1.5% total body weight per month, an
intermediate can gain 0.5-1% total body weight per month, and an
advanced trainee can gain between 0.25-0.5% total body weight per
month.
If youre trying to put on muscle (without the fat), you only need to eat
enough to gain muscle at the speed that you are capable of. For example,
if youre 200 lbs and are an advanced trainee, you might only gain 0.5 1
lb. of muscle per month (on average), so your nutrition should dictate this.
Using an approximated model, this means that you only need to be eating
an extra 1750 3500 Calories per month. This is approximately an extra 58
117 Calories per day (above maintenance level).
Thats like two or three stinkin bananas. Two! Eat enough to build muscle,
but dont get out of control unless you want to pile on tons of body fat.
The fiber type composition of each muscle varies per individual, but as with
most physiological characteristics, people dont differ that much. In the
general population, differences in the percentage of slow twitch muscle
fibers are normally above 5% but usually below 10%. So, you probably
arent that special in this regard, even though your momma said you were.
Find out the specific breakdown of muscle fiber type-based hypertrophy
training check out this great post by Menno on JMAXfitness, and head to
his personal blog.
Its sad how many guys train for years yet remain the same size. Theyre
still benching 135 for three sets of ten, year after year.
To make progress you must stress the system above what youre currently
doing whether its via more weight, more dense training, or a higher total
volume.
Pick your program, stick with the same lifts, and add weight to the bar.
Whether its 5 x 5, Starting Strength or 5/3/1, the principle is the same
stress the organism beyond its current capacity to create a higher level of
stress.
As a result, the body creates stronger muscles, stores more fuel, and
grows.
With high speed and high weight exercises (like sprinting, cleans, or a
heavy deadlift) the nervous system is the driver of performance.
If youre blasting cleans with excess fatigue, the nervous system fails to
send signals to the muscles fast enough to allow technique execution of the
exercise. This leads to missed lifts, altered technique, and potentially
wreckin yo gains.
Exercises towards the velocity portion of the graph (i.e. speed) are
obviously faster and more sensitive to changes in technique than slower
speed exercises like heavy deadlifts or squats.
To get jacked to the max, start your workout with explosive movement like
sprints, jumps, or throws and then hit the weights to get stronger and create
muscular damage to stimulate hypertrophy.
For more information on maximizing your workout for muscle gain check
out this post for Roman Fitness Systems on exercise order for optimal
muscle building.
The body only stores a limited amount of creatine, so adding 5-10 grams
daily will improve your work capacity on high-intensity exercises for a
greater training response. As a result, youll be able to lift more weight for
more reps to gain more muscle.
On non-workout days creatine works well in the morning with a drink such
as green tea. Using a warm drink helps dissolve creatine better, so the
bottom of your beverage doesnt taste like a sandbox.
While this doesnt mean you should train every movement pattern daily,
performing total body training routines a few times per week will accelerate
hypertrophy is most lifters.
Group one performed one day per week of strength training with three sets
to failure, using rep ranges moving from three to ten reps per set. Group
two performed workouts three days per week with one set to failure per
day, while working in the same rep ranges.
Training volume between the two groups was the same, yet group two had
greater increases in both lean body mass and improved one-rep max
strength. With total volume held constant, spreading the training frequency
to three doses per week produced superior results in both strength and
muscular hypertrophy.
You can eat ice cream to bulk all day, but quality matters.
Shop the aisles and dont use your bulk as an excuse to be a gluttonous
There are two big stumbling blocks for guys looking to get big: lack of
respect for the essentials, and a lack of creativity.
For the first one, you have to do the bodybuilding basics before all else.
That means eating a significant calorie surplus, lots of protein, a good
amount of good fat, and reasonably frequent meals.
Yet people seem to want to hack that they want to fast most of the day
and shovel food at night, or do some weird macronutrient cycling voodoo,
or use overly hyped supplements.
What a waste of time. Even if what youre doing works and it might
why risk it when you can do what others before you have done. And grow.
The lack of creativity stems from your bodys ability to adapt. Even the
absolute best workout will eventually quit delivering results, cause your
body has adapted it.
So you have to change exercises up, use different rep ranges, exercises,
rest intervals, even tempos.
It all boils back to humility. Accept that you dont know everything yet, and
that some others before you are light years ahead of you.
Besides balancing out the unbalanced nature of sport and helping you look
better naked, muscle cross-sectional area can improve force-generating
capabilities and provide structural support for injury prevention.
That said, you won't get much out of isolation work until you build
significant strength. Forget the 20-pound biceps curls and instead strive to
hang 50 pounds around your waist for chin-ups.
Get strong, then do isolation work at the end of your training session in
10-15 minute blocks.
Here's an example of an isolation finisher for shoulders that builds
cross-sectional area:
A. Dumbbell Bent-Over Lateral Raise 3x12
B. Standing Lateral Raise 3x12
C. Dumbbell Front Raise 3x12
Perform all exercises back-to-back and then rest 60-90 seconds. Repeat
for three sets.
Stop making excuses, do the work, and get better every day.
No, it was when you loosened the reins at the end of your workout, got
creative, and came up with a finisher to drain every ounce of energy from
your body.
Even if you miss a day, you're still hitting major muscle groups and
movements two or three days per week.
Resources:
McLester, J., Bishop, E., & Guilliams, M. (2000). Comparison of 1 day and 3 days per week of
equal-volume resistance training in experienced subjects. The Journal of Strength and
Conditioning Research, 14(3). Retrieved from
http://journals.lww.com/nsca-jscr/Abstract/2000/08000/Comparison_of_1_Day_and_3_Days_Pe
r_Week_of.6.aspx
Phillips, S., & West, D. (2010). Anabolic processes in human skeletal muscle: restoring the
identities of growth hormone and testosterone. Physician and Sportsmedicine, 38(3), 97-104.
doi: 10.3810/psm.2010.10.1814
Schoenfeld, Brad. The Mechanisms of Hypertrophy and Their Application to Resistance
Training. Journal of Strength and Conditioning Research. 24.10 (2010): 2857. Web. 21 Nov.
2013.