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Muscle Building For Dummies

The tips you will read are the basic principles of muscle building and are tried and tested. Consistently follow them and you will gain muscle.

This muscle building for dummies guide will give you the simple version of how to build muscle and gain weight.

If you are serious about gaining muscle then you need to follow these muscle building workout principles. Each one is just as important as the others so follow them all for massive gains in size and strength.

Muscle Building Workout Principle 1

Follow the correct techniques for each exercise. It is important that you perform the exercise as it should be, if you start getting sloppy then you will slow your gains, get injuries and just be wasting your own time in the gym.

Muscle Building Workout Principle 2

Rest between workouts. If you are on a bulking and muscle building plan then you need rest to grow. you should always have a day off between workouts. Train every other day or mondays, wednesdays and fridays for example.

Muscle Building Workout Principle 3

Change your workout every 4 weeks. Your body will adapt to the stress of your workouts very quickly. The best way to avoid this is to change your workout every 4 weeks or just mix up the exercises slightly to keep your body guessing.

Muscle Building For Dummies Nutrition Guide

Calories, calories and more calories
times your bodyweight in lbs by 15 and that's how many calories you need to consume each day to gain weight.

Always eat regularly throughout the day.
Eating smaller meals every 3 hours or so will speed up your metabolism reducing body fat increasing muscle and improve your overall mood.

Consume some slow release protein before bed
Keep your body in constant supply of protein during the night, consume some protein such as a glass of milk or a protein shake before bed.

Cut out sugars and sweets
Stop eating sweets, biscuits, crisps and fizzy drinks they contain empty calories that will just add layers of fat and give you inconsistent supply of energy throughout the day.

Keep a meal diary
Log what you eat and plan your meals in advance so you never look in the cupboard scratching your head, you will automatically know what you are eating next and stick to it.

Consume a high protein breakfast
Your body will have been fasting for 8 hours so it is important to fuel it with protein in the mornings.

Take a good multivitamin product.

Consume a high protein and carbohydrate shake post workout.

Muscle Building For Dummies Workout Guide

Try the muscle building workout principles on this workout for skinny guys.

Pick a weight you can do 20 reps with , now you are going to perform 10 sets of 10 reps with that weight . That is the basics of german volume training.

Sounds easy but its not, but the fourth set the number of reps will start to fall and towards's the end of the 10 sets your reps somehow manage to increase again.

Use a 402 tempo for large muscles and a 302 tempo for the smaller ones. By this take four seconds to lower the weight and two seconds to raise it. The 0 means do not pause at the top or bottom of the movement.

After each workout you will be pumped and sore and will need more recovery time then with other methods due to the massive stimulation of the muscle fibres.

Each body part will be training once a week to allow you to recover from each workout.

Mondays: Chest & Back
Dumbbell bench press 10 x 10
Barbell rows 10 x10
Dumbbell Pull over's 3 x 12

Wednesday: Legs & Shoulders
Squats 10 x 10
Deadlifts 10 x 10
Shoulder press (dumbbell) 10 x 10


Friday: Arms
Barbell Curl 10 x 10
Close grip bench press 10 x 10
Dips 3 x as many as you can

Perform this workout over the next 4 weeks and see how good it is at building mass. After the 4 weeks swap each of the exercises for a different one for that body part for the next 4 weeks. In 8 weeks you should make some excellent gains.

Just training alone isn't going to be enough for building muscle you need to feed your body in order for it to grow, to do this extra calories and protein is essential in this muscle building for dummies guide.

If you want more muscle building tips then the No Nonsense Muscle Building Program unlocks the secrets to muscle making.

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