Archive for May, 2010

How to Bulk Up Quickly

May 21, 2010

How to Bulk Up Quickly

By: Muscle Build

Back in the 1950s a bodybuilding system was “discovered” and used by thousands of young men that put on weight quite rapidly. It was basically one part exercise, one part diet. While weight-gain powders have taken a lot of steam out of the diet part, the exercise piece still works to this day.

What am I talking about? Squats and milk.

First, the Squats. Not your garden variety Squat, but your heavy, slow, Breathing Squat. Take your normal Squat weight (that you do 10 reps with, for example) and do 20 reps. I know, sounds impossible. But here’s how it works.

At the top of the movement, take in 3-5 DEEP breaths. Expand your rib cage as much as possible. This serves two purposes — first, you’ll be working on expanding your rib cage, which will allow you to carry the added upper-body muscle you’ll build on this program, and secondly, you’ll be getting oxygen-rich air into your lungs so that your body can burn the fuel within the muscles to perform two times as many Squats as you are used to doing!

Slowly squat until you get to parallel, pause for a brief moment, then rise explosively. Repeat.

Follow up your Squats with Bent-Arm Pullovers. These, too, serve to stretch the rib cage. Superset the Breathing Squats and the Pullovers for a 1-2 punch that will leave you — literally — breathless!

Start with one set and build up to 3 sets for three workouts a week, for up to six weeks. At the end of this cycle, you will not only be bigger in the thighs, but all over, and you’ll also be significantly stronger in the regular Squat. Plus, you may even gain 2-3 inches on your chest.

After no more than six weeks, resume your “normal” workout routine.

Of course, as protein powders became cheaper, better, and easier to get, the role of milk in this weight-gain program became less and less. Nevertheless, milk still plays a HUGE role here because what do you add to your weight-gain powder? MILK!

Make sure you drink 3 weight-gain shakes a day. Drink one about an hour prior to your workout and one immediately afterwards. The third can be in the morning between breakfast and lunch or right before bed. I prefer to go to sleep on a somewhat empty stomach, but that’s just me. Note that when I say “empty,” I still eat before bed if I want to bulk up. It’s just a really light protein-rich meal that might consist of a hard-boiled egg or two and some BCAAs (branch-chain amino acids) and creatine.

If you truly want to get HUGE, note that nutrition plays a tremendous role! You can find a complete guide to bulking up, including supplementation, in The Hard Gainer’s Manifesto.

About the Author

Want to learn how to build muscle, gain weight, get ripped, and build the body you want? Check out Muscle-Build for all the bodybuilding tips, techniques, nutritional information, and other principles that you will need to know to build the massive, ripped muscular body you want.

(ArticlesBase SC #730560)

Article Source: to Bulk Up Quickly


How to Build Muscle as Fast as Possible

May 21, 2010

How to Build Muscle as Fast as Possible

Author: Bill Davis

Building muscle fast requires really heavy lifting, but it also requires smart work-outs and meal plans. We’ll go over each of these in the following paragraphs. A muscle grows only when it has to. Muscles grow as a consequence of overloading them and then allowing them sufficient rest and providing them sufficient nutrition so that they can adapt to the stresses put on them. As a practical matter, this means that you should exercise each muscle group a maximum of twice per week. When you really stress a muscle, you may even want to work out once per week. Muscles need a lot of time to recover after High Intensity Training (HIT) of this nature. Here’s the work-out routine:

Day 1

  • Squats, 4-5 sets, 10-12 reps. Slow and deliberate. Full squats.
  • Hamstring curls, 3 sets, 15 reps.
  • Calf presses, 3 sets, 20 reps.
  • Tricep extensions, 3 sets, 10 reps.
  • Barbell curls, 3 sets, 10 reps.

That’s it for Day 1. Day 2 is rest.

Day 3

  • Bench press, 4-5 sets, 6-10 reps. No bouncing (EVER).
  • Bent Rows, 4-5 sets, 6-10 reps. Feel the weight. Round the shoulders at the bottom, really squeeze the shoulder blades together at the top.
  • Shoulder press, 3 sets, 10 reps.

Day 4 is rest.

Day 5

  • Repeat Day 1. You can substitute stiff-legged deadlifts for the hamstring curls and you can do variations on the arm exercises.

Days 6 & 7 are for rest.

Day 8 (Day 1 of the following week)

  • Repeat Day 3. You can substitute Lat pull-downs for the Bent Rows.

Day 9 is for rest.

Day 10

  • Repeat Day 1.

And so on. This routine is merely alternating “Arm and Leg day” with “Torso day,” with each getting in at least one work-out per week. This program gives you the opportunity to really blast your torso in the first week, since you’re only training it one day for the entire week. You can also train really heavy on your squats, which is the most important exercise you can do. In fact, if you only did one exercise at all, it should be the squat. Squats stimulate not only the quadriceps, hamstrings, and glutes, but they also stimulate muscle growth throughout the body. There are so many stabilizing muscles that are directly stressed by squats that you’d be hard-pressed to find a better overall exercise. Additionally, it’s been shown that heavy squats actually trigger a muscle-building response in the body. In short, you’ll gain muscle all over simply by doing heavy squats. That’s the exercise program. Each of these routines should take no more than 30-45 minutes to complete. Now, onto the nutrition program. Vince Gironda, the “Iron Guru,” held the belief that bodybuilding was 80 percent nutrition. I won’t go that far. But I will say that training without good nutrition is pointless, just as good nutrition with no training is useless! You CAN, however, trigger an anabolic response with proper nutrition. The key is keeping a positive nitrogen balance in the bloodstream. This means that you have to eat high-protein, low carb meals every 2-3 hours. DON’T WORRY ABOUT THE FAT. You’ll also need to intake a LOT of supplements. There are a whole host of supplements that you need to take to effect this anabolic response. Remember, your muscles only grow if they have to. You can help this along by supplying them with the nutrients they need. Here’s the program:


  • Mix up 4-6 eggs
  • 8 oz half and half
  • 8 oz whole milk
  • 8 oz steak or other beef


  • Mix up 4-6 eggs
  • 8 oz half and half
  • 8 oz whole milk
  • MetRx packet


  • 1 pound hamburger
  • Mixed green salad or raw veggies
  • 4 oz cheese


  • Mix up 4-6 eggs
  • 8 oz half and half
  • 8 oz whole milk
  • MetRx packet


  • 1 pound steak or roast
  • Steamed veggies
  • 4 oz cheese


  • Mix up 4-6 eggs
  • 8 oz half and half
  • 8 oz whole milk
  • MetRx packet

Supplementation (with every meal and snack)

  • 10 dessicated liver tablets
  • 5 yeast tablets
  • 4 raw orchic-tissue tablets
  • 6 amino acid tablets (ariginine and ornithine)

As you can see, this is a super-high protein, low carb meal plan with a LOT of supplementation! All of this is geared toward putting your metabolism in an anabolic (muscle-building) state. You should follow the exercise and meal plans laid out above for no more than 4-6 weeks. Sometimes, you can see gains in as little as 2 weeks on this program! Generally speaking, once you gain 2-5 pounds of muscle, you’ll want to go on a less extreme diet plan and change up your exercise plan to do a few more sets per body part, with more reps per set. Why? Your body adapts to each type of stress you put upon it. Constantly changing things up “confuses” your body and, because it always seeks to adapt to the stress, continuously grows. Also, by switching up the exercise regimen, you’ll be promoting different aspects of muscle growth (muscles grow in various ways: the parts of the cells grow in number and in size, both require different training stresses). In summary, then, you will constantly cycle through this extreme training and diet plan, you’ll move off it after several weeks, then you’ll go to higher volume but less intense work-outs for several months, then you’ll return to this muscle-building phase. It’s a cyclical, or phased, approach. Here’s to your bodybuilding success!

Article Source:

About the Author

Bill Davis, author of the soon-to-be-released “Stair Step Method,” can help you achieve your bodybuilding and body-sculpting goals.

Are You Skinny?

May 20, 2010

I grew up skinny. Everybody thought that I had it made! But on the inside, I was dying. I HATED being a stringbean.

I bought my first set of weights when I was 12. They were plastic-covered concrete weights. I lifted multiple times a day, every day of the week. I also ate like a horse.

More is better, right?

Wrong. It took me nearly 20 years to figure out that I was doing too much. Hey, I’m a slow learner.

To read the whole post, click If You Are Skinny, You Have to Read This.

How to Gain Muscle Mass on Three Meals a Day

May 18, 2010

The author has been in the fitness industry for over 30 years and shares his expertise here, as well as at and Fitness Unguru.

How to Gain Muscle Mass on Three Meals a Day
by Bill Davis

If you want to gain muscle mass, everybody knows that you’re supposed to eat at least 6 meals a day. That’s a given.

What isn’t so obvious is that most of us simply don’t have the time to prepare a half dozen meals every single day. We’re lucky if we get 3 meals a day!

That’s what this article is about: Getting enough nutrition down your gullet to build muscle mass.

Here’s how:

  1. Eat a good-sized breakfast if at all possible.
  2. Eat a medium-sized lunch. You’re going to be training pretty soon.
  3. Train in the late afternoon.
  4. THIS IS REALLY IMPORTANT: Drink a post-workout protein shake.
  5. Eat a HUGE dinner. Get at least half of your daily caloric intake during this last meal of the day.

If you can manage to get in a few small snacks during the day, do it. It cannot hurt and can only help. However, if you don’t have the time for the “requisite” 6 meals (or more!) a day diet plan, use this method. It works.

If you want more killer nutrition and training advice, take a look at

Originally published on for Bill Davis Friday, May 14, 2010

Article Source: How to Gain Muscle Mass on Three Meals a Day