Archive for the ‘Building Muscle’ Category

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

How to Incorporate Weight Resistance Training into Your Fitness Program

February 7, 2010

by Bill Davis

As a long-time weight trainer, I am often surprised at how little progressive resistance weight training is used in many people’s fitness programs. A lot of people who either are very fit or who want to get fit use running, cycling, or some other aerobic activity as a tool to build fitness. Aerobic activity, also known as “cardio,” works, too.

But it’s just one component of overall fitness. A comprehensive fitness program seeks to build cardiovascular strength and endurance, balanced muscular strength and endurance, as well as good joint health and flexibility.

Running, for example, builds good cardiovascular fitness as well as some leg strength. However, running without stretching can make your joints less flexible and the strength imbalances caused by excessively running can cause other injuries, like shin splints, lower back pain, and knee injuries.

To mitigate these drawbacks of running, you should incorporate a good weight training and flexibility program. Contrary to the myth, weight training can actually improve joint mobility; it also evens out any muscle imbalances you may develop through running because you can specifically target muscles that are neglected while running (like hamstrings, the fronts of your lower legs, and your core, to name just a few).

I don’t mean to pick on running. It’s a very effective exercise that serves a critical fitness purpose. However, it is not a “be all, end all” exercise. Nor is weight training, yoge, pilates, or any other single form of exercise.

I am suggesting, however, that in order to build complete fitness, you must exercise in a variety of ways. Running or jogging, cycling, yoga, dance, other forms of aerobics, and pilates (and many, many more) must be supplemented with strength training, and the most effective form of strength training is – by far – weight resistance training.

Hit the Weights
By no means do you have to join a gym. You can perform weight resistance training using simple exercises like pull ups and pushups, as well as using simple dumbbells or bands for resistance.

The key, however, is progressive resistance. This means that as you get stronger, you add resistance to each exercise so that you continuously place ever-increasing stress on your muscles. This is the ONLY way that they’ll get stronger.

Now, you certainly do not have to train like a professional bodybuilder or Olympic weight lifter (though you could) to get totally fit. In fact, you only need a few minutes each day to round out your strength program. I train with weights for about 20 minutes a day. Here’s what I do:

Day 1
Legs & Arms (and Calves)

Day 2
Chest, Back, and Shoulders (and Calves)

Alternate between Day 1 and Day 2 every day (or every other day, depending on your intensity level – higher intensity means you need more rest between workouts and less workouts per week).

Specific exercises will include compound movements like squats, bench presses, pulldowns and rows, overhead presses, and deadlifts. Do 2-4 sets per major body part (chest, legs, back, shoulders, and calves) and 1-2 sets for the biceps and triceps.

As you can see, adding a strength-building component to your fitness training arsenal is a critical component to building overall fitness and it’s easy to do!

If you have specific fitness-related questions, ask them on my “Fitness Unguru” page. I’ve been a fitness advocate for over 30 years and I have a wealth of experience with building fitness, strength, flexibility, and overall health.
Originally published on for Bill Davis Sunday, February 07, 2010

Article Source: How to Incorporate Weight Resistance Training into Your Fitness Program

Build a Bigger Bench Press with Bench Press Blueprint

January 9, 2010

When I was a kid, all I wanted was a big bench press. I remember a few kids in high school got to 300 pounds plus, some even hit 400. I was astonished. I worked hard, but I didn’t have the physical gifts that those guys had.

I also didn’t have a proven system. Now, you can benefit from learning from a record-holder in the bench press. Dave Delisle and I just co-wrote a book called, “Bench Press Blueprint,” where we lay out for all to see exactly what Dave has done to blast his bench from 300 pounds to well over 500 pounds in a matter of months!

Yes, months.

In Bench Press Blueprint, Dave and I tell you how Dave did it. It’s worth a read. Check out the Bench Press Blueprint today.

Save a Fortune Making Your Own Nutritional Supplements

June 23, 2009

Homemade Supplements

Homemade Supplement Secrets, written by Jeff Anderson, exposes the nutritional supplement industry for its use of deceptive advertising, phony claims, and misleading product packaging. Further, he tells you which supplements work and which don’t.

Best of all, he then shows you how to copy the best nutritional supplements on the market by giving you the recipes!

I bet you didn’t know that you could make a copy of Mass-Tech for half-price. Or Muscle Milk for nearly 80 percent off retail price!

I just reviewed Homemade Supplement Secrets. Give it a read!

Earn Extra Cash — Become a Affiliate

June 12, 2009

Times are tough. Wouldn’t it be nice to earn some extra cash using a simple, proven, and profitable method?

Well, folks, affiliate marketing is a method where you sell other people’s products in return for a share of revenue.

I’m in the beginning stages of building an affiliate program for products. As you may know, I sell the effective Hardgainer’s Manifesto, Arms Race, and other popular bodybuilding courses, all digitally-delivered instantly through ClickBank.

Here are a few of the many benefits of becoming an affiliate:

  • 75 percent commissions of all products. Also includes any products you sell on behalf of Internet Marketing Muscle.
  • Advance notice of new product launches.
  • Use your own affiliate code to purchase products at a 75 percent discount.
  • (Coming Soon) Free promotional materials, such as banners, graphics, text links, rebrandable articles and reports, keywords to target, and much, much more.
  • No inventory to keep.
  • Never run out of product.
  • You don’t have to SELL anything. Just pre-sell by making recommendations, doing reviews, or just mentioning the products. Lead your prospects to my sales pages; I do the rest.
  • No customer service requirements from you. All support requests will go through me.

Selling in this popular niche couldn’t be much easier. And I’m going to provide you with tools to make it even easier.

Coming Soon! The Hard Gainer’s Manifesto

January 23, 2009

The report I have been writing for a while now is done. Well, almost done. I have to do some promotion, get some eyes on it, etc. (having never sold an ebook).

In other words, I have to market it. But I’m not a “rah rah” guy — kinda low-key, just think people ought to buy Hardgainer’s Manifesto because it just works, dammit! but I should know better.

In former lives, I’ve been a salesman.

In the next few days, hopefully before the weekend is over, I’m going to launch the report. Go to Hard Gainer’s Manifesto for the sales pitch. Until I launch the product, I will be promoting a 25% off coupon for the book (you have to go to the link and sign up. If you don’t sign up, you don’t get the discount). Not sure how I’ll accomplish that with the platform I am using (ClickBank), but I’ll make it work.

I’ll also need a sales team, so if you like what you see, become an affiliate. I’ll be giving a 75% commission on any sales of the report you make, so combine that with the discount, and you will see that by selling one copy, you will have your own for free.

Not a bad gamble, is it?

How to Build Muscle Quickly

January 7, 2009
Featured Article!

Featured Article!

I just had one of my articles accepted over at EzineArticles, called How to Build Muscle Quick, that details the exercise and diet plan you should follow in order to build some quality muscle super-fast. Take a look at it and tell me what you think in the comments.

The keys, of course, are training that stimulates muscle growth, and food intake that supplies the raw materials to re-build the muscle bigger and stronger than before.

Did you know that you could increase natural production of human growth hormone through diet and exercise? You can!

Follow the routines laid out in the article, and you just may find yourself gaining muscle faster than you ever imagined.

For more muscle-building information, check out my blog, Muscle-Build Blog, and my other web sites, Muscle-Build and Hard Gainer’s Manifesto (course coming soon!), where I give you (mostly) free advice, tips, training plans, eating programs, and other muscle-building advice.