By Vince DelMonte
So you think you know everything about building muscle? These three little-known muscle building tips will accelerate your muscle gains immediately, even if you have read everything, tried everything and heard everything about muscle building but still resemble the silhouette of a Calvin Klein model instead of a buff fitness model.
1. Body Weight Training
This was once a popular muscle building technique but is very commonly ignored. Why? Perhaps because most body weight training is simply hard and can put a dent in your precious ego! As far as I am concerned, if you cannot work with your own body weight, then you have no business using external loading such as barbells and dumbbells.
It’s incredible how many attempt to use heavy weights with a microscopic range of motion but can’t do a set of push ups, a squat to the floor or even one chin up. There is definitely a place for external loading with heavy weights, don't get me wrong, but not until you have the ability to master the following bench marks:
Men should strive for 1 set of 20 1-leg squats, 1 set of 40 dips, 1 set of 80 push ups, 1 set of 20 chin ups, and 1 set of 20 pull ups.
Females should aim for 1 set of 40 push ups, 1 set of 5-10 chin ups, 1 set of 10 1-leg squats, 1 set of 10-15 dips and 1 set of 3-5 pull ups.
These standards will lead to building muscle mass more easily in the following stages of your weight training program, and ensure a solid foundation of general fitness and muscular endurance.
2. Flip Your Program Upside Down Every 3 Weeks
This is one of the easiest tricks to ensure your body side-steps plateaus forever, not to mention This is an extremely powerful tip to building muscle mass. Consider that every Monday, you have been training your chest, shoulders and triceps. In your next phase, three weeks later, you should do the complete opposite. You will train your shoulders, triceps, then chest on Friday. This will prevent plateaus because each muscle group will have an opportunity to train completely fresh.
Let's say that on Friday you are training your forearms, abs, back and biceps. Then you will train your abs, forearms, biceps, and back on Monday (in the opposite sequence). You will literally switch everything upside down. Again, this will ensure that, when your body is most fresh, these muscles receive an opportunity to train first in the week.
When you blow the heck out of the smaller muscles first and then train the larger muscle groups last, you will curse my name. Give it a try--trust me. You be the judge and don't be surprised if you see new levels of muscle mass and strength after this one technique.
3. Spend More Time At The Grocery Store
Accept the fact that you will need to spend more time than you do right now in the grocery store if you are serious about building muscle. Have you ever opened the fridge for something to eat and all you found was Aunt Wilma's Thanksgiving turkey leftovers with mold on them? Ever had an occasion where you went to the cupboards and found only last week's Super Bowl party leftover chips?
Your cupboards and fridge need to constantly be stocked to create the best possible environment for building muscle and fat loss. This will mean more frequent trips to the grocery store. Start now by replacing the crap that is in your kitchen with nutritious stuff, and don't ever go back to stocking the bad stuff. Don't ever let that supply of good food run low.
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About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.BestGainMuscleProgram.com
He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.
