More Tips to Build Muscle

Hi guys and gals,

I have been working on an update to my new fitness product Epic Warrior Muscle. I hope to have it finished soon.

I created a nice meal plan and daily schedule for how much you have to eat every day to build muscle.

BTW – check out the article I just posted with more useful tips on packing on muscle.

4 Tips to Instantly Build Bigger Arms

Your arms stop growing?

I’ll be frank, I’m getting tired of all this “functional training,” talk. Come on! Is that the reason you really got into lifting weights? It seems arm training has taken a dip in popularity and this may be the case in some circles but if you’re REALLY honest I’m guessing you wanted arms that resembled a SUPERHERO… and for that, doing DIRECT bicep and tricep workout will NEVER go out of style.

And having big, muscular arms that stretch your shirtsleeves will NEVER EVER go out of style either, so today is a reminder that when you pick up a copy of Ben Pakulski’s MI40 System you’ll also get his complete 21-day workout to BIGGER ARMS. The same workout that packed TWO INCHES on his arms in 3 weeks! RIDICULOUS! I would be happy with just 3/8ths of an inch!

Get MI40 System + 21 Days to Bigger Arms FREEEE

Now onto our arm tips compliments of the big man himself…

4 Uncommon Tips To BIGGER ARMS

By Ben Pakulski

1) LESS VOLUME!

Small muscles require less volume, and recover faster. Basic logic says, a smaller muscle has less overall total volume of muscle fibres. It takes LESS overall stimulus to fatigue these muscles and less overall training volume to exhaust glycogen stores (stored muscle energy).

2) HEAVY WEIGHTS (WITH PERFECT FORM)

Heavy weights are going to fatigue a greater overall percentage of muscle fibres in a shorter amount of time (aka less sets). Heavy weights also have the added benefit of stimulating “high threshold motor units”. These are the muscle fibres that require a lot more stimulus to grow and respond, but also
the fibres that are more likely to be responsible for muscle hypertrophy or GROWTH!

3) ARMS RECEIVE A LOT OF STIMULUS ON A REGULAR BASIS

Arms receive a lot of stimulus on a regular basis. For most people, this tends to occur in the middle of the range of motion where the muscles are strongest. In order to get the arms to grow and respond, it is necessary to subject them to a different type of stimulus. One of the best ways to improve arm development is to subject them to more tension and continuous tension at the extremes of the range of
motion (a.k.a, when a muscle is fully lengthened or fully shortened –where muscles are weakest). This will allow for greater time under tension as well as targeting different points of the strength curve to force the nervous system to adapt and stimulate new muscle growth.

4) YOU MUST ENGAGE THE TARGET MUSCLE FIRST IN ANY MOVEMENT

The FIRST muscle to engage in ANY movement must be the muscle you are trying to target. If you are working your biceps, to most effectively stimulate the bicep, it must be the muscle to initiate the movement. As mentioned, muscles are weakest at those extremes and that makes it LEAST likely to contract. This is where your conscious intent and control is vital! The best way to ensure this is happening is to CONTRACT its antagonist muscle. This will ensure a fully lengthened working muscle and make it much more likely that it will initiate the movement(provided youre using proper control).

e.g. when working your bicep, to fully stretch your bicep at the bottom of the range, it is necessary to contract your tricep before initiating the movement of contracting your bicep again.The opposite is  true when training triceps. Contract your biceps at the top of the range when a tricep is fully stretched(forearm touches biceps).

Get the MI40 System + 21 Days to Bigger Arms FREE

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.

What tip do you have – leave it below:

The Solution to That Number One Muscle Building Problem

The following is an article from Ben Pakulski  with his new program Mass Intentions 40 out now.

Question: Ben, please identify the number one training mistake that would be preventing individuals from achieving maximal muscle gains.

Answer: Mistake number one is never knowing what the right amount of exhaustion is

Have you ever left the gym wondering if you could have done more? If you should have done more? I know I have. Heck, there has even been days when I contemplated going back in the gym because I just didn’t KNOW that my muscles were exhausted. That’s a terrible feeling.

I don’t know about you, but when I go to the gym I want to KNOW that my time is well spent and im not wasting my days and getting less results than I am after.

NOS

Here is the next cutting edge intensifier in muscle building: NOS

NOS stands for Neurological Overload Set. The set that overloads the body and creates the optimal hormonal environment for growth inside the muscle!

Hormones like testosterone, growth hormone, IGF-1 are responsible for growth. The best way to stimulate these hormones is through intense exercise that takes muscles to their limit.

NOS is the single most effective way to take a muscle to its complete physical exhaustion.

As many of you already know, TIME under TENSION is the number one most highly correlated factor with muscle hypertrophy (growth).

NOS start out by putting you in the exact optimal range for muscular growth via optimal Time under Tension (40-70 seconds)

8 repetitions done with a 4010 cadence (5-second reps) . For those of you unfamiliar with this cadence reference, it is very simple. It means 4 seconds DOWN(negative/eccentric portion) , 0-seconds pause, 1-second explosive concentric (contraction), and then 0-second pause.

The “0’s” tend to be most confusing for people, this simply means DON’T STOP. Use continuous motion and no rest or pause at the top or bottom of the rep.

Once you have completed 8 repetitions with 5-second reps, IMMEDIATELY decrease the weight by 20% and keep going. No cheating, no extraneous movement, just strict executed form.Repeat this 20% drop in weights 2 more times for a total of 3 decreases in weight.

This process will take your muscle to complete physical exhaustion. The lactic acid will be uncomfortable but find comfort in knowing that more lactic acid is correlated with more growth hormone, bigger muscles and a leaner, harder physique.

You can learn more about NOS and Ben’s new muscle building program: Mass Intentions 40 here.

Builtfit.com Blog Is Back

Hey everyone, I am pleased to announce that the new blog is up an running. I plan on adding content to it often and hope we can get some good discussion going here.

Let me know of any topics you wish to be covered.

-Thomas

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