Close Topic Options

Muscle Building

Building Muscles Faster

If you are interested in getting your stagnant muscles to grow then you may be interested in these tips from 'Planet Muscle' which focuses on variants - see the link below:

* 1) Do not be afraid to change your exercises or your exercise order.
* 2) Occasionally alter your body-part training order. You don't always have to train your calves or hamstrings AFTER your quadriceps.
* 3) Change your routine system often. Train every other day, to a two-on and one-off or two-on and two-off, or three- on and one- or two-off. Mix it up.
* 4) Change how you group body parts during workouts. Nobody will arrest you if you decide to train your deltoids with your biceps instead of with your triceps.
* 5) Vary the amount of time you rest between sets.
* 6) Vary your sets and weights.
* 7) Strict reps are good. Cheating in bodybuilding won't earn you detention after class.
* 8) Medium-to-higher reps are OK, so are full, partial and constant-tension reps.
* 9) There is no rule that you have to train at a certain rep speed. You might want to try slow speed training as a way to increase muscle tension.
Ref. https://www.planetmuscle.com/articles/4_1/g..._muscle001.html

---

Another site claims that there are three specific ways to gain muscle:

The synergistic principles to building a strong, powerful body are:

1. Smart weight lifting
2. Intelligent, quality nutrition
3. Quality rest
Ref. https://www.building-muscle101.com/

---

Yet another puts emphasis on the larger muscle groups first:

"The importance of training the largest muscle groups
In order to create a highly anabolic environment within the body, it is important that the largest muscles of the body (primarily those that are involved in the squat, deadlift, and even leg-pressing to a large extent, i.e. the muscles of the thigh, hip and lower back) are trained and stimulated to grow. Why? Since these muscles comprise such a large amount of the total muscle mass on the human body, any training stress of sufficient intensity to cause these muscles to grow will also place great stress on the body overall."
By Marshall Brown. B.Sc. Ph.D.
Ref. https://www.bodybuildbid.com/articles/muscl.../fastgains.html

Building Muscle

Small & Strong?

In addition to the above, there are some people that just do not get huge muscles, but they are stronger than many of the bigger guys. If you are like me (small but strong) here is a site that speaks about specific reasons for it.
Ref. https://www.naturalphysiques.com/faq.php?itemid=419

Muscle Building Sports & Fashion Music Movies

Name: Tony

Comments: These are all excellent tips.

But I believe more emphasis should be put on nutrition because this is the part that most people really struggle with.

The keys to muscle building nutrition are:

1. Eat every 2-3 hours
2. Have high-quality protein at every meal/snack
3. Don't be afraid of carbs or healthy fats. They are great sources of calories.
4. Be consistent with your nutrition.

It's important to remember that building muscle is about consistency. You can't skip meals and workouts and expect to gain muscle quickly.

You must follow all of the above tips for several weeks before you will see a noticeable change in your body.

Train hard,
Tony S.
Professional Strength Coach

Building Muscle

Since everythings been mentioned I'll just emphasize sleep. All that growth isn't going to take place if you don't sleep, so make sure to get plenty of it. Naps too.