Today I want to give you 41 tips and ideas for gaining more muscle and getting more ripped than you can imagine.
Please read this on my blog so you can share your feedback too
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In the past 3 years I have supported 26,755 customers in over 120 different countries with the critical elements to build muscle mass and to experience consistent muscle growth.
Today I'm sharing 41 of my own secrets that I used for building 41 pounds of steel-solid muscle in only six months – without any drugs or steroids, without bogus supplements, and while training less total hours than before.
In just weeks, you can make the same life-changing transformation. Start using my advanced muscle building strategies on how to build muscle, fast!
Whether you approach your physique as a hobby or a job, you should not leave any element to chance and hope it works. In order to defeat plateaus and forge a ripped and muscular body you need all the tips and tricks you can get. None of these techniques will work alone but by combining as many together as possible you'll see a huge difference in your muscle growth – faster than before.
1. Begin with 3 full body weight training workouts every 48-hours.
2. Take your body weight in pounds and multiply it by 15 to determine your daily caloric intake if you want to gain weight.
3. Perform only 1 exercise per body part each full-body workout but perform a different exercise for each body part every workout. By the end of the week you'll have hit each muscle group three times from three different angles.
4. Consume carbohydrates in a 2:1 ratio to protein after your workout in liquid form.
5. Perform each set to muscular failure.
6. Use a training journal and track your progress.
7. Drink at least 4-6 liters of water each day.
8. Vary your rep and set schemes more frequently than any other training variable.
9. Focus on exploding up on the concentric portion of your movement and taking 3-4 seconds for the eccentric portion of your program.
10. Aim to build at least 5-6 pounds of lean muscle mass each month. Anything more will be fat gain.
11. Eat at least 10-15 serving of fruits and vegetables each day.
12. Focus on compound movements for 80% of your workouts.
13. Alternate between dumbbells and barbells every 2 weeks.
14. Only change an exercise when you plateau on two workouts in a row.
15. Enter a fitness model or bodybuilding show or transformation contest to keep you motivated.
16. Follow a program for at least 12-16 weeks before trying your next one.
17. Pyramiding your sets to consistently increase your strength 5% each week.
18. Consume a variety of whole eggs, chicken, lean beef, fish and whole-milk throughout the day for high quality (bioavailable) muscle building protein.
19. Use a training partner for motivation and an extra push to experience faster muscular growth.
20. Never train hungry if you want to build muscle fast.
21. Concentrate your carbohydrates when your body needs them most – breakfast, pre workout and post workout.
22. Ensure you do the squat and the deadlift each week to increase the release of growth hormone and testosterone.
23. Hire a personal trainer if you have never received professional coaching on technique and form.
24. Stretch at least half the amount of time that you lift. If you lift 3 hours a week, schedule at least 1.5 hours of yoga or static stretching.
25. Train a muscle group through it's entire range of motion to stimulate muscle size.
26. Use a 3-day a week 20-minute interval cardio plan, post-workout, to maximize the muscle to fat ratio while bulking.
27. Train your most underdeveloped muscle group first in each workout.
28. Avoid processed food, packaged food and fast food.
29. Avoid protein bars and any muscle building supplement that has sucrulose, aspartame, or other artificial or natural sweeteners.
30. Get at least 8-hours of uninterrupted sleep each night.
31. Don't be afraid to overload your muscles with maximal resistance and miss your goal reps.
32. Consume a combination of olive oil, fish oil, coconut oil, mixed nuts and natural peanut butter each day to make sure you get ample healthy fats for testosterone and other muscle building hormone production.
33. Take a complete week off after 12-16 weeks of training.
34. Get a spotter to help you with your heaviest set.
35. Have a training program. Never go to the gym without a plan.
36. Perform 5-10 minutes of dynamic stretching before each weight training workout.
37. Schedule regular ART-therapy or massage therapy to avoid injuries.
38. Cold shower after every intense weight training workout. It sucks, but it works.
39. Eat at least 1 gram of protein per pound of lean body mass.
40. The core of your workout should revolve around squats, deadlifts, rows, presses, pull ups, dips and weighted core work.
41. Train with someone bigger and stronger than you. You'll be challenged and motivated to work out harder.
If you have an advanced tip or trick that has helped you, share it on my blog and let me know what your favorite tip was.
To read more about how my natural solution on how to build muscle fast and get ripped without drugs, supplements and training less hours than before.
Get more info:
http://www.GetRippedClub.com
Vince DelMonte
Author, No Nonsense Muscle Building
Author, Your Six Pack Quest
Men's Fitness Magazine Contributor
Maximum Fitness Training Advisory Board
Honors Kinesiology Degree
P.S. Hurry! After this next batch of DVDs is gone, the price goes up again.
Feel free to take advantage of the 3-easy payment plans as well.
Get ripped for summer:
http://www.GetRippedClub.com
P.P.S. I reopened the 6-week Get Ripped Coaching Club as well, an opportunity to guarantee your success with 1-1 time with me on the phone. I have room for a total of 100 people and we have only 44 spots remaining.
DelMonte Fitness Services
587 Upper Horning Rd
Hamilton
Ontario L9C 7P8
Canada
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