Bodybuilding Workout

By Vince DelMonte

So you think you know everything about building muscle? If you have read everything, tried everything and heard everything about muscle building but still resemble the silhouette of a Calvin Klein model instead of a buff fitness model, then I promise these three little-known muscle building tips will accelerate your muscle gains immediately!

1. Body Weight Training

This was once a popular muscle building technique but is very commonly ignored. Why? Your precious ego can be dented, because most body weight training is simply hard! If you cannot work with your own body weight, then you have no business using external loading such as barbells and dumbbells.

It’s incredible how many people can’t do a set of push ups, a squat to the floor or even one chin up, but attempt to use heavy weights with a microscopic range of motion. There is definitely a place for external loading with heavy weights, don’t get me wrong, but not until you have the ability to master the following bench marks:

Men should strive for 1 set of 20 1-leg squats, 1 set of 40 dips, 1 set of 80 push ups, 1 set of 20 chin ups, and 1 set of 20 pull ups.

One set of 40 push ups, 1 set of 5-10 chin ups, 1 set of 10 1-leg squats, 1 set of 10-15 dips and 1 set of 3-5 pull ups is the ideal goal for women.

These standards will ensure a solid foundation of general fitness and muscular endurance and lead to building muscle mass more easily in the following stages of your weight training program.

2. Flip Your Program Upside Down Every 3 Weeks

This is an extremely powerful tip to building muscle mass, not to mention one of the easiest tricks to ensure your body side-steps plateaus forever. Consider that you have been training your chest, shoulders and triceps every Monday. Three weeks later, in your next phase, you should do the complete opposite. You will train your shoulders, triceps, then chest on Friday. Because each muscle group will have an opportunity to train completely fresh, this will prevent plateaus.

Let’s say you are training your back, biceps, forearms and abs on Friday. Then you will train your abs, forearms, biceps, and back on Monday (in the opposite sequence). You will literally switch everything upside down. Again, this will ensure that, when your body is most fresh, these muscles receive an opportunity to train first in the week.

You will curse my name when you blow the heck out of the smaller muscles first and than train the larger muscle groups last. Give it a try–trust me. Don’t be surprised if, after just this one technique, you see new levels of muscle mass and strength — you be the judge.

3. Spend More Time At The Grocery Store

Accept the fact that you will need to spend more time than you do right now in the grocery store if you are serious about building muscle. When you open the refrigerator looking for something to eat, have you ever found only moldy Aunt Wilma’s Thanksgiving turkey leftovers? Ever had an occasion where you went to the cupboards and found only last week’s Super Bowl party leftover chips?

To ensure an optimal environment for building muscle and fat loss, you must ensure your cupboards and fridge are constantly stocked. More frequent trips to the grocery store are therefore in order. Chuck the crap that is in your kitchen right now and replace it with good stuff and keep on replacing it. That supply of good food should never be allowed to run low.

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.BestGainMuscleProgram.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

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