5 Muscle Building Tips
February 7, 2009 | Posted by billspaced Like what you see here? Become a subscriber today and get a ton of free stuff!. Thanks for coming back!
By Jason Ferruggia
Here are 5 random muscle building tips that may make a big difference in your training.
– Don’t exceed 5-6 reps on most of your warm up sets. Your first set could consist of a very light weight for 10-20 reps just to get loosened up and get the blood flowing but beyond that you want to keep the reps low. The reason for this is that you don’t want to build up too much lactic acid or accumulate too much fatigue with your warm ups.
– Don’t stretch before your workout in the hopes of preventing injury. This doesn’t work. The only benefit of stretching before a workout is to help you get into positions you might not be able to reach (such as a full squat) because you are tight in specific areas (such as the hamstrings and hip flexors). But stretching for the sake of injury prevention is an outdated idea and doesn’t really work.
– Don’t over-analyze and over-think everything you do in the gym. This never gets you anywhere. Don’t worry if the incline of the bench is supposed to be 50 degrees or 55 degrees. Don’t worry that if you don’t supinate at exactly the right time that you won’t activate your biceps optimally. Don’t stress out about the exact grip width on the bar. If someone tells you that a 16? grip on the bench press hits your triceps better than anything else, but because of an injury or anatomical difference you can only comfortably use an 18? grip, don’t sweat it. People over-think themselves to death and they never get anywhere because of it. Go to the gym, get stronger, go home, eat, sleep and repeat. Don’t turn it into advanced calculus. That is one of the best muscle building tips I can give you.
– Always train both sides of the joint with equal volume. Therefore if you do six sets per week of pressing exercises you need to do six sets per week of pulling exercises. If you do two sets of curls you should do two sets of triceps work. And so on and so on…
– If you can’t get your forearms to grow, try hitting them with more frequency than other muscle groups. They can easily be trained three times per week and recover without any problem. Also, try to hold the bottom stretched position of wrist curls for 3-5 seconds per rep. When you finish training the forearms, hit them with a deep stretch for both the extensors and flexors for 30-60 seconds. These muscle building tips should get the forearms to grow.
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Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more How to Build Muscle Fast tips, check out http://blog.muscle-build.com/go/muscle-gaining-secrets.php
Categories: bodybuilding | 
Tags: building muscle, muscle, muscle building tips | 
9 Comments »
These are some nice tips. Just a couple things:
1. I especially agree with the “do not overcomplicate things” approach, a common mistake (especially for begineers) is that they over complicated things and end up wasting time with irrelevant details, building muscle is simple, the hardest part is putting in the hard work and dedication, train, eat, rest, repeat, thats all thats needed
2. I find for some people forearm growth is an uphill struggle, especially for thin framed people. It is difficult to add any kind of mass onto your forearms without adding a lot of mass throughout the rest of your body, although for me I noticed a big improvement when I started doing deadlifts, great for your grip and therefore your forearms.
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“– Don’t stretch before your workout in the hopes of preventing injury. This doesn’t work. The only benefit of stretching before a workout is to help you get into positions you might not be able to reach (such as a full squat) because you are tight in specific areas (such as the hamstrings and hip flexors). But stretching for the sake of injury prevention is an outdated idea and doesn’t really work.”
I thought stretching was to prevent pulling muscles. In fact I have only personally been working on a bench since seriously damaging both my leg muscles from not stretching and then deciding on using a treadmill. I think stretching is prevention of injury and anyone who has ego like myself needs to do at least 15 minutes.
I do not know if stretching helps or does not help against injury. But I know some tips to prevent injury: first perform a thorough warmup, then train with proper form (always use weights that you can handle and control with proper form); never ignore your aches and pains.
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Hey Jason, great post. Even though I’ve been training and have been involved in the health and fitness industry for many years now, I know over time, people learn more and more about this subject. As for me, I’ve realized the importance of proper form and technique…it’s crucial! Also important to stay hydrated and make sure the body is warm prior to jumping straight into an exercise program. The blood’s definitely got to be flowing properly and your joints need to be lubricated…a warm up is definitely part of a work out. As for stretching, perhaps more beneficial to stretch after a workout instead of prior. Again, always learning new things…and although I like sharing my thoughts, I enjoy learning from others. Great post Jason!
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