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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How To Build Big Arms

Any guy who's steps foot into a gym does so with the intention of owning a bigger and stronger set of arms. Unfortunately, most guys don't take the proper steps in their workout routine thus their chances of building huge "guns" are very slim.
You have to realize that your arm muscle (biceps, triceps and forearms) are very small compared to your chest, back and legs. Far too many trainees make the mistake of training arms (especially biceps) far too often and with too many sets.
Arm training should not be complicated and if you follow these 5 simple steps you'll have an amazing pair of "guns" not too long from today.
Build Bigger Arms Step #1: Focus On Compound Movements
To build the biceps, triceps and forearm muscles, nothing comes close to compound movements with free weights. Free weights allow for the greatest range of motion and mirror your muscles natural movement.
No machine can ever give you the same stimulation as good old dumbbells and barbells as machines restrict your movement to a linear plane of motion. If you really like training with machines or cables then I recommend you finish off your workout on a machine, but never begin your workouts on one.
Build Bigger Arms Step #2 Keep Your Arm Workouts Short
This counts not only for the arms but for every other bodypart as well. To develop truly impressive biceps and triceps I recommend you train them on their own day instead of at the end of your chest and/or back workouts.
This will let you put 100% focus and intensity into doing arms thus resulting in better and faster gains. Remember that the biceps and triceps are very small muscles and there's absolutely no reason to spend 2 hours at the gym working them.
 
Your arm workouts should last no longer than 1 hour. This is more than enough time as you'll have 20 minutes for biceps, 20 minutes for triceps and 20 minutes for forearms. Unless your forearms tend to grow and respond well from biceps training, then you can spend a half hour on biceps and triceps each and skip forearms.
Remember that the law of diminishing returns applies especially well to weight training. Your arms will get plenty of indirect work from back and chest training so you don't need to do too much for the biceps and triceps.
Build Bigger Arms Step #3 Focus On Quality
Quality means performing each and every single set and repetition with 100% focus and intensity. If you're not putting every ounce of energy into each set then you your arms simply won't grow as fast and big as you'd like them to. I see far too many trainees at the gym using too much weight and momentum and not focusing on making the biceps and triceps do the work.
Focus on making the muscle do the work and focus on getting an intense contraction at the end of each repetition. Squeeze your biceps hard for a second before lowering the weights on any curling movement and lock out your elbows at the top for any triceps movement.
Build Bigger Arms Step #4 Keep Your Rest Periods Short
 
Your rest period in-between sets should take no longer than 2 minutes or 120 seconds. 2 minutes is just long enough to let most of the lactic acid that accumulates during an intense set flush out of your muscles but not long enough so that you lose your pump and your muscles get cold.
Research has shown that taking shorter rest periods in between sets increases your body's growth hormone production which will directly lead to more muscle mass. Research also indicates that 2 minutes is an optimal time for hypertrophy or muscle growth and that anything less is better for developing muscle endurance and anything more than 3 minutes is best for developing muscle power.
Build Bigger Arms Step #5 Train Heavy
A lot of people completely misunderstand the concept of training heavy especially while working the arms. Never choose quantity over quality in your arm workouts but rather quality and quantity. Perform 8 to 12 repetitions for biceps and triceps on every set and focus on reaching failure on at least one set for each exercise.
If you're able to do more than 12 repetitions on any arm exercise than you are not using enough weight to stimulate the type 2b muscle fibers which are mainly responsible for muscle growth. Performing less than 6 repetitions will not recruit many of those same type 2b muscle fibers thus leading to less muscle growth.
Follow these 5 simple steps in your arm workouts and you're guaranteed to have bigger and stronger guns in no time at all.

Anabolic Cooking - Muscle Building Cookbook
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