The 7 BEST Muscle Building Tips

By Arun Chase

Look, I know why you’re here….you want to build muscle fast and you want to know the BEST WAY to do it.

Well, aren’t you the lucky one? Today, I want to pass on a few of the BEST  tips that you can start using right NOW, to push your muscle growth to a new level.

These 7 relatively unknown tips are some of the best tips you’ll ever get and the majority of trainers our there “conveniently” forget to pass on this info..NOT today though!

You can and will achieve muscle growth, BUT only as soon as you put this into action! So if you’re ready, lets get down to business!

Tip #1: Do Compound Exercises With Free Weights.Image may be NSFW.
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Compound exercises are exercises that work more than one joint and muscle at the same time, whilst isolation exercises work just one joint and hence one muscle at a time.

The exercises which produce the most growth are actually compound exercises and the best compound exercises are the ones with free weights, which put your muscle fibers under stress all over. So your main workout should mainly consist of compound exercises with free weights!

“Which exercises”, you might ask “are the compound exercises?”

Well these include squats, lunges, dead lifts, the bench press, bent-over rows, lat pull-downs, chin-ups, military press and barbell curls etc. These will really hit your fibers all over and produce the fastest muscle growth possible.

So when your target is to build major muscles, do these and NOT as many isolation exercises like leg curls, bicep concentration curls, lateral raises, flyes and more, unless you are trying to correct any muscle imbalances that is.

Tip #2: Do 6-12 Reps Per Set, 3-4 Sets Per Exercise

For ultimate muscle growth, do 6-12 reps per set, using 5 seconds per rep. Any less than 6 reps, and you are just building strength (and not muscle). Any more than 12 reps and you’re building endurance, and no muscle!

You should also look to do 3-4 sets of this, so your muscles get hit multiple times, which creates more growth! However anymore than 4 sets, and you MAY find yourself tired for the next exercise.

Tip #3: Rest Only 2 Minutes Between Sets, And Don’t Train Longer Than An Hour

By ensuring you don’t rest more than 2 minutes, you will keep the intensity on your muscles so you literally force them to grow!

But, in contrast, many folks think by training as long as they possibly can, they can get even more muscle growth! FALSE- Any more than an hour and you’ll actually start to lose muscle!

So avoid training longer than an hour!

Tip #4- Load On The Heavy Weights!

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Look, you’re not going to get there lifting empty bars! You have to challenge yourself, with heavy weights. Don’t just stick in your comfort zone!

You want to choose the heaviest weights you can where you can do more than 6 reps and less than 12. If you can do 13 reps on a weight, it’s too light, push it up. BUT  the same applies the other way round- if you can only do 5 reps, lower the weight down!

Also you should look to regularly increase the weights you do, week after week, to keep pushing yourself, and driving your muscle growth. It’s not use getting comfortable on  a weight, you want to shock your body to grow!

Tip #5- Drink A Whey Protein Shake Mixed With Fresh Fruit, Just Before And After Your Workout.

This will provide you with the protein and carbohydrates you need quickly, to provide your muscle fibers the nutrients they need, at the right time, for maximum growth!

By doing this you will also prevent muscle loss!

Tip #6- Eat 2 meals high in lean protein and complex carbohydrates in the first 4 hours after your workout.Image may be NSFW.
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The first 4 hours after your workout are when your muscle fibers are primed for maximum growth!

You need to feed your muscles, by getting in lean protein like grilled skinless chicken, soy, tuna etc and complex carbohydrates like wholemeal rice or wholemeal pasta etc.

Also eat some olives or avocados, to provide your body with unsaturated fats, which boost your muscle building hormones in the body!

Tip #7- Stop Doing Cardio

Cardio actually leads to muscle loss, even though it does burn fat! So if you’re looking for maximum muscle gains, stop doing cardio for a few weeks and pack on major muscle!

There You go…

Follow the tips above, and I promise you’ll see a massive improvement in your muscle growth! That’s only 7 things you need to change for maximum muscle growth!

Try it out tomorrow, and comment below about how it goes for you!

GOOD LUCK!!