Learn How To Build Muscle In 4 Simple Steps

Are you sick and tired of everyone telling you a different way to build muscle? Are you unhappy with how you look in the mirror? Are you frusturated with your slow progress in the gym? Are you ready to learn five simple steps that will teach you how to build muscle safely and effectively?
There is a good chance that you are not maximizing one of these four steps. Your problem and solution lies in correcting these essential steps before you have any chance of building a muscular and lean physique.
Get read to learn how to build muscle in four simple steps, in less time, without any drugs and without bogus supplements.
Step #1

Committ to lifting weights at least three to four times per week. Your goal is to stimulate your muscles with resistance (stress) which results in your muscles growing bigger to avoid the stress from occuring again. Once you go home, let the muscle heal through nutrition and rest, it will grow bigger and you will repeat this process again. Ideally you should hit your muscles once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.

Step #2
Focus on eating at least 5-7x a day with balanced meals from carbohydrates, proteins and fats. If your goal is to build muscle than you should be eating at least 15-18 x your current body weight. Your carbohydrates should equate about 45% of your intake, your proteins should equate about 35% of your intake and your fat should be the remaining 20% of your intake. You should focus on over half of those meals being solid whole food meals and the remainder can be liquid meal replacment shakes.
Step #3
You should focus on stretching at least half the amount that you lift weights. One of the biggest mistkakes I see is people training, training and training with out any stretching. Stretching helps restore normal length to the tissue and if you are constantly training, your muscle tissues will shorten and big to perform weaker and slower and have a higher incidence of injuries. So if you are lifting weights 4 hours in the week, at least an additional 2 hours should be dedicated to stretching. You must counteract the shortening of the muscle tissues that occurs with weights or else you are a injury screaming to happen.
Step #4
Avoid supplements that have not been around for longer than 3 years. I learned this phisophy from an Australian strength coach who recommended not trying any supplement until it has been around at least 3 years to pass the test of time. This will make your life much easier and help you avoid all the marketing hoopla in the latest fitness and bodybuilding magazine. If you follow this rule, you will discover only a small handful of supplements still standing. Here are the ones you should not go with out: a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein powder. These products will cover your nutritional basis for health, healthy body composition, strength and muscle mass.

"The Best Arm Exercises You've Never Heard Of"

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If you've ever had difficulty building your biceps, you'll appreciate this exercise. It's a variation of the pull-up that, when you add in the simple adjustment that I've come up with, throws 90% of the muscle-building tension of the pull-up onto your biceps. You'll never have a problem building your biceps again! Imagine the results you'll get from a bicep exercise done using almost your ENTIRE BODYWEIGHT!


And if you thought using your entire bodyweight was impressive, want to try using double your bodyweight on a biceps exercise? I know how to do it and I'll show you how it's done. With this version of the barbell curl, you can literally feel your biceps bursting with growth when you're doing them. Beware: this one isn't for the faint of heart! At a bodyweight of around 200 lbs., I've done this exercise using 365 lbs! You won't believe the extarordinary, deep growth stimulus you'll feel in every inch of your biceps when you're done with this one.
The cable curl is an excellent exercise but I know a way to do it that puts such a massive stretch on your biceps that you can nearly feel your fibers tearing. Putting a great deal of tension on the muscle in its most stretched position has been shown to greatly increase muscle growth. In fact, laboratory tests on cats have shown that under these conditions of tension and stretch, muscle hyperplasia (muscle fiber splitting) can occur. This means more muscle fibers!

We can't necessarily, of course, generalize these results to humans, but once you've felt the intensity of the stretch and tension you'll get from this exercise, you may start meowing and looking for a saucer of warm milk. I will walk you through the technique I use to put such a potent stretch on my biceps that I barely have the strength to scratch my nose when I'm done with it.

And exercises that will build rock-solid,
sleeve-bursting triceps...

To demonstrate the power of this exercise for building your triceps, straighten your arms out tightly and try to force them behind your back as far as possible. Feel the squeeze on your triceps? This is the most highly contracted position the triceps can get into. Now imagine adding 100 lbs of resistance to your triceps in that position! The contraction you feel will be the most intense you've ever felt in your triceps (possibly in any muscle) in your life.

How is this done? I'll give you a hint. You use the pec-deck.


As I've said before, bodyweight exercises activate more muscle fibers than traditional weight exercises. The problem for advanced trainers can be in finding movements that are challenging enough to spur muscle growth. Not only is this stretch-position exercise for your triceps as challenging as you want it to be, it can be done pretty much anywhere. By simply adjusting your body position it can be easy enough for a total beginner or hard enough to challenge an Olympic-caliber athlete.


Combine this bodyweight stretch-position exercise with the previous contracted-position exercise and your triceps will, quite frankly, EXPLODE with new growth! You'll be hitting your triceps full force from complete stretch to peak contraction. And the soreness you will feel from this combo the next day will give you yet another reason to curse my name!

Now here's the thing...

...and you'll probably wonder why the heck I'm telling you this when I'm talking about a book that's nothing but arm exercises...

I just want to be straight up with you.


Direct arm work (like the exercises in this book) on it's own WON'T build the most massive arms on you...

But direct arm work WILL help you maximize your arm size potential, especially when done in conjunction with heavy presses, rows, deadlifts, etc.


And, it'll DEFINITELY help you get arms that LOOK bigger and stronger, too...not just like a big gob of meat.



Training the big exercises like bench and rows is really no secret but it's something that seems often-forgetten when it comes to building arms. You NEED that heavy "big exercise" training to maximally stimulate growth in the arm muscles. There's no getting around it.

But if you want REALLY great arms...the kind of arms that literally scare children when they ask you to "make a muscle" (talking from personal experience there ;)...

Direct arm work is a MUST.

AND...


Direct Arm Training Can be Useful as Assistance
Work for the "Big" Exercises

Let's say your bench press has been stuck in a plateau because you have trouble fully locking the bar out at the top. That top range of motion is a primarily triceps. By directly working the triceps with effective "assistance" exercises, you can immediately see results that carry over to your big movements.

Obviously, any pressing movement is going to have a substantial tricep component. What about biceps? Bicep strength plays an important role in rowing and pulling exercises, like chin-ups, bent-over rows...even deadlifts.

Remember...your body is only as
strong as it's weakest link.

If you're doing a bench press and your triceps are relatively weaker than your chest, it's going to LIMIT the amount of weight you can push. By directly strengthening your weak links, you can improve your total strength in the big lifts.

Same for an exercise like chin-ups. Your back may be strong, but if your bicep (or even forearm!) strength limits your training, you'll never maximize your performance in that exercise.

A targeted application of direct arm training can really make a big difference in your lifting.

And, of course, you need to use EFFECTIVE exercises for this purpose, otherwise you're wasting your time.

"The Best Arm Exercises" has some EXTREMELY targeted stuff that certainly fits the bill as big exercise "assistance" exercises.

And let's face it...


Arm training is just plain FUN... 

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