40 Quick Tips to Building More Muscle

Building muscle takes time and commitment along with proper nutrition and training. Here are 40 quick tips I put together to increase muscle growth.

Please add to this list by leaving a comment.

40 Tips for to Build Muscle

1. Eat protein before working out
2. Drink 8 plus glasses of water per day
3. Keep a daily log of nutrition and workouts
4. Get at least 7-8 hour of sleep per day
5. Focus on compound exercises in the gym
6. Do not overtrain, keep workouts to less than an hour
7. Set specific fitness and workout goals – look at these daily
8. Workout with a partner for added motivation
9. Avoid access alcohol consumption
10. Do not forget to eat your fruits and veggies
11. Vary your workout routine at least every 12 weeks
12. Consume at least 30 grams of protein within 30 minutes after workout
13. Eat a big breakfast full of carbs, protein, and healthy fats
14. Divide your daily calories between 5-7 meals
15. Do not rely on supplements to build muscle – focus on nutrition first
16. Your workout should include squats, deadlifts or stiff legged deadlifts if not all of them
17. Adjust your workout and diet to your body type and genetics – each person is different
18. Avoid too much cardio so you do not burn more calories than you are taking in
19. Be consistent! Do not give up after a month into it
20. Try eating snacks like greek yogurt, cottage cheese, and nuts instead of junk food
21. Focus on perfecting your form before increasing weights in the gym
22. Do not be afraid to gain a little fat if you are looking to build muscle
23. Do not copy professional bodybuilder workouts
24. Progress each workout by increasing the weight or adding volume from the previous week
25. Try adding grass fed beef to your diet
26. Consume healthy fats like in fish and olive oil, nuts, avocado, and fish oils.
27. Take pictures and record your weight and body measurements every 2 weeks
28. Take a cheat day each week – like eating a pizza or wings or your favorite junk food
29. Avoid weight gainers and just add milk, oats, and peanut butter to your whey protein shake for added calories
30. Become educated – read and learn about building muscle
31. Do not forget to train legs too – its not all about having a good looking upper body
32. Stretch and do some light walking between workouts to help recovery and aid off soreness
33. Add weight to your dips and pull-ups – with a dip belt or dumbbell between feet
34. Do a full range of motion on each exercise – do not cheat yourself!
35. Max out occasionally as long as you have someone to spot you
36.  Take a week of at every 12 weeks
37. Do not workout through an injury – rest and recovery
38. Learn how to cook – you will enjoy eating and creating healthy muscle building meals
39. Drink milk to bulk up
40. Eat ..Eat…and eat more whole foods

The following list was inspired by Ben Pakulski’s new muscle building product Mass Intentions 40.

Why the number 40?

• 40 days!
• 40 second sets!
• 40 second rest periods
• 40 minute workouts!
• 40 exercises!
• 40 foods!
• 40 day meal plans!

It’s a really unique program and I love the simplicity of the number 40. Check it out while the 50% off sale is this week only!

Add to the list

I encourage you to add to the list by leaving a comment below.

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