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The Best Way To Build Muscle

The Best Way To Build Muscle

These days, it seems that everyone wants instant gratification- even when it comes to building muscle. They look for shortcuts, secrets, and hacks instead of focusing on the fundamentals. They spend hundreds on supplements every month, go from one trainer to another, and one diet to another- only to not get any results.

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One thing you should keep in mind is that building muscle really is not complex. You do need to have an understanding of several principles and do things correctly and consistently. You must be diligent and patient- and avoid extremes and innovations.

In this article, we’ll cover two of the most important aspects for building muscle. If you can get these two things right, you will definitely build muscle and strength. On the other hand, if you get them wrong, you’ll struggle.

Tips for Building Muscle Easily

One of the biggest mistakes people make when working out is training like a bodybuilder does. The truth is that most of the bulked up body builders are also using drugs- they’re just leaving that part out- very rarely have they actually built most of their muscles with the routines they are doing.

What to Focus On

  1. Getting Stronger: the best bodybuilders are strong. They know that more muscle equals more strength. So, if you want to build muscle and get stronger, you should:
  • Increase bench press to 220 pounds
  • Increase squat to 300 pounds
  • Increase deadlift to 400 pounds
  1. Adding Weight: forget about pumping until you’re sore. Instead, your focus should be on increasing the weight you’re lifting. Try lifting more than your last session. You’ll get stronger, which increases muscle mass. If you’re not lifting more than you were last year, you’re not building muscle.
  2. Compound Exercises: work on routines that work a variety of muscles at once. You’ll be able to lift heavy which triggers muscles to grow more. Most of your routine should be made of deadlifts, barbell rows, squats, overhead presses, and bench presses.
  3. Barbells: when you are using barbells, you are able to lift more than you would be with any other type of weight. In addition, you must be able to balance the weight. Make sure that you are using free weights instead of machine weights and always start light and avoid injury by using proper form.
  4. Frequency: your muscle growth is directly related to the time that you spend training the muscle. The more often you do a particular move, the quicker you will see your technique improve, and the heavier you will be able to lift.
  5. Recovery: in order to become bigger and stronger, your muscles need some time to recover, which they can’t do if you’re working them daily. You even need to give your mind a break. You should be resting 3 to 4 days a week. You can help muscle recovery by getting adequate nutrition, sleep, and water.
  6. Adequate Nutrition: your body needs food to fuel your workouts and help with muscle recovery. If you’re not getting enough food, your muscles cannot function and grow. Typical guys need around 3,000 calories/day to increase muscle and if you’re a skinny guy with a high metabolism, you need even more. Keep in mind that protein is most beneficial for building new and recovering damaged muscle following a workout.
  7. Consistency: as long as you are eating well and participating in an effective training program, you should see gains of about ½ pound/week. You’ll need about a eyar to see a gain of 24 pounds of lean muscle.

Why Are Muscles Shaped Differently?

Your genetics are what determine the shape of your muscles- so, while you can increase the size of them by lifting heavy weights, their shape is determined by your genes. Here are some things to keep in mind:

  1. Your frame size: if you have a short torso, you’ll have a fuller look than someone that has a long torso. This is because you don’t need as much muscle to fill the same space. Individuals who have a long torso typically have a smaller waist and look skinnier.
  2. Your muscle insertions: if you have high bicep insertions, you’re going to have a much higher bicep peak. For individuals who are short, your calves will appear smaller because there’s not much muscle to work with.
  3. Your limb length: individuals who have long arms/legs will look skinnier because there’s more space that needs to be filled up. You’ll need to increase the overall size of your muscles to make your limbs appear larger.

Keep in mind that no matter what you hear, it’s not possible to isolate parts of a muscle. You’re not going to be able to work your biceps or your chest. You are either going to be working the whole muscle or you’re not. You can increase the size of the muscle so that it fills out more.

Foundation for Training

One important aspect to focus on is that you’re not going to build a great building if your foundation is weak. This is where most people go wrong- they try to build muscle without taking the time to do the basics first. Keep reading for more information about this:

Size: you’re not going to be able to create a marble statue without having a chunk of marble to start with. Therefore, do you really expect to pump muscles that haven’t been built yet? Before you can define your muscles with exercises to isolate certain muscles/groups and diets, you must increase your overall muscle mass.

Strength: the weights for high rep isolation exercises are too light to help you get big and strong. You must use compound exercises to get strong and lift heavy in order to sculpt muscles.

Form: if you’re using bad form, you’re not going to be able to lift heavy weights. By using proper form, you increase your efficiency and safety when it comes to lifting. However, you must be frequently doing the main exercises to master proper form.

Many people find that they are tempted to skip this step and start pumping with high rep isolation exercises. However, if you do take the time to build a foundation of form, size, and strength to begin with, you’ll see better results whether you move to more strength, endurance, or aesthetics.

The challenge is this: everything does work in the beginning. When you jump straight to high rep isolation workouts to start with, you will gain some muscle. However, you’re not going to build the maximum muscle mass in a short time period. Eventually, you’ll find yourself in a rut because you haven’t taken the time to build the foundation.

This is when many people begin to blame their age and genetics and start buying more and more supplements. They start thinking about using anabolic steroids. They don’t see that the issue is training because they did not build that foundation. The idea is to spend approximately 1 year building your foundation. Beyond that, you can do what you want.

Understand that Strength = Size

One thing you must understand is that more strength = more muscle. When you are lifting big, you will get big. This is the reason that the best bodybuilders are as strong as bulls- they have an understanding that strength really does equal size.

Think about it: your bones and muscles are attached by tendons. In order to lift the weights and move your body, your muscles must contract. The heavier the weight, the more gravity pulls on it. This requires your muscles to work harder in order to control and lift the weight.

When you are lifting heavy, you are causing stress on your muscles and your body. You are causing them to grow bigger and stronger in order to better deal with the next workout. This is known as “what doesn’t kill you will make you stronger” or the stimulus, recovery, adaptation cycle. Basically, it all boils down to when you lift big, you will get big.

When you are lifting heavy, you are causing stress on your muscles and your body. You are causing them to grow bigger and stronger in order to better deal with the next workout. This is known as “what doesn’t kill you will make you stronger” or the stimulus, recovery, adaptation cycle. Basically, it all boils down to when you lift big, you will get big.

One thing you may not realize is that not all bodybuilders are strong- especially if they have primarily used weight machines in their training. However, if you work with free weights and doing powerlifting, you’ll have the massive thighs, back muscles, biceps, and shoulders that you want- and you will appear to be much bigger- and stronger- than others.

Famous Body Builders

Following are some of the well-known bodybuilders who understood that strength was equal to size:

  1. Arnold Schwarzenegger: won the title of Mr. Olympia 7 times. In addition, before he became a bodybuilder, he was competing in the Strongman, powerlifting, and Olympic lifting competitions. He was able to squat 473 pounds, bench 440 pounds, and deadlift 710 pounds.
  2. Franco Columbo: won the title of Mr. Olympia 2 times and competed as a Strongman. He was able to squat 655 pounds, bench 525 pounds, and deadlift 775 pounds.
  3. Reg Park: won the title of Mr. Universe 3 times. He could squat 600 pounds, deadlift 700 pounds and bench 500 pounds.
  4. Ronnie Coleman: won the title of Mr. Olympia 8 times and could deadlift 800 pounds as if it were a bag of nuts.
  5. Sergio Oliva: competed nationally as an Olympic weightlifter. He was able to overhead lift 300 pounds. Once he switched to bodybuilding, he won the title of Mr. Olympia 3 times.
  6. John Grimek: competed as a weightlifter in the Olympics. Once he switched to bodybuilding, he won the title of Mr. Universe and Mr. America. In his 60s, he was able to squat 400 pounds.
  7. Stan Efferding: owns the squat world record in his class because he lifted 854 pounds. He is the strongest bodybuilder in the world.

At one point, these bodybuilders were using high rep isolation routines to chisel their bodies. However, they got strong first- and not by doing isolation routines. They were doing deadlifts and squats with heavy weights. This is the way they were able to increase their overall muscle mass and size.

At one time, powerlifters and bodybuilders were training in the same way- it was perfectly normal for individuals to compete in both categories. In fact, some of the bodybuilding competitions used to include what were known as feats of strength. However, in 1946, this was changed when Joe Weider created the IFBB and made the bodybuilding shows more like beauty contests.

No matter what, strength still equals size. This is the reason why so many strong lifters are able to pass as bodybuilders if they diet down. Of course, they’re not going to win a bodybuilding competition against actual bodybuilders- but chances are they’re not planning to compete anyway.

Sure, they may slip in some curls every now and then but most of their training involves heavy presses, pulls, and squats because that is what the sport calls for. Their appearance is due to their heavy lifting. This is indicative of the principle that form follows function.

Some people do not believe that strength training builds muscle because there really are a lot of fat powerlifters. First of all, they do have big muscles or they wouldn’t be able to lift heavy. Their muscles are just obscured by their fat. A powerlifter does not win because he is more ripped than his competitors- he wins because he can lift heavier.

Here is one way to compare: consider a 180-pound natural body builder versus a 180-pound powerlifter with similar body-fat levels- and without tanning. The average person is not going to be able to tell the difference. In fact, they’re likely to call both of them bodybuilders.

There are others out there who believe that strength training will not make you big- which is contradictory to the last point. They are confused because they have seen lightweight powerlifters.

Therefore, most naïve people will make the conclusion that since these lifters are not big that heavy weights don’t increase size. This reveals their lack of common sense.

There is one powerlifter, Andy Bolton that weighed over 300 pounds and could deadlift 1000 pounds. In fact, the powerlifter competition weight classes can go up to 300+ pounds. They are typically fat- but they do have muscle underneath. After all, fat is not what moves weight.

You must keep in mind that the powerlifter wins competitions because they are able to lift heavier weights than those they are competing against. Since they are divided by weight class, they end up in the category in which they are most competitive. The smaller powerlifters stay on a strict diet because they don’t want to gain weight and end up in another category.

Once again, strength really does equal size. Even the celebs have figured this out and are starting to do some heavy lifting. This is the best way for them to increase their overall muscle mass so that they look bigger on screen. Of course, this does not mean that you have to be able to deadlift 700+ pounds- but you do need to get stronger.

You’ll be surprised at the results of increasing your deadlift to 400 pounds, squat to 300 pounds, and bench to 220 pounds.

Many people will find every excuse in the world to avoid lifting heavy. They’ll chase pump and do a million and one other exercises. However, they fail because in order to increase size, you have to increase strength. Keeping all of these things in mind, consider trying the MI 40 Extreme plan to increase your strength and size. You’ll be glad you did.

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