Muscle Building Tips
In search of muscle building tips? We here at TheBestMuscleBuildingSupplement.com have the essential muscle building tips you need!
Over the past 20 years, I’ve tried hundreds fitness and bodybuilding programs and supplements to create the body of my dreams, short of using steroids. I’ve had varying levels of success, but each program has had at least ten common tips for successfully building muscle. Here’s the list I compiled for efficiently increasing your muscular development!
1) Is It in Your Genes?
There are three general body types that all humans fall into from a genetic perspective: mesomorph, ectomorph, and endomorph. Mesomorphs are the luckiest among us from a physical perspective. They are characterized by strong torsos, wide shoulders, narrow waists, low fat levels and high muscularity. Building muscle is almost effortless for those lucky bastards! Most of us, however, belong to the other two categories. Ectomorphs are characterized by small muscles and low fat stores. The main hurdle on this list, for this group, is your diet / food intake and your cardio requirements. More on this later. Endomorphs are characterized by significant fat stores, a wide waist and large bones. Their main hurdles are the same as Ectomorphs but for a different reason. Knowing what category you fall into will help you personalize these tips!
2) Target Exercises
All of you should focus on “compound movements” when choosing your exercises. Compound movements are exercises that work multiple muscle groups versus concentrating on one. This is perhaps the most important muscle building tip. The three most important exercises that fall into this category are the bench press, the squat and the deadlift. Compound exercises are best for building muscle, while non-compound movements are best for definition, but let’s build first!
3) Use Heavy weight
Lifting heavy, versus lighter weights, forces your muscles to respond by growing larger. Using lighter weights will make muscle growth take much longer.
4) Your Workout Plan
When it comes to the number of sets you should do will vary depending on your level of fitness, but the correct range of reps for building muscle is fairly consistent across every source. You should do between 8 and 12 reps per set or each exercise. Below eight reps the main benefit will be strength gains, and above 12 reps the main benefit will be fat loss. We’re focusing on building muscle right now!
5) Change Up Your Intensity
To avoid overtraining (which will stop your muscle gains), you should stop or significantly reduce the amount of time you spend working out every two to three months for about a week. You should also change the types of exercises and movemets you use after this rest period. This insures muscle confusion and keeps your muscles growing quicker.
6) To Cardio or Not to Cardio?
Cardio is important to overall fitness, and should therefore be a part of your training program. However, the amount of cardio should differ based on your genetics. If your an Ectomorpho (slim/skinny), cardio should be minimized, because the high calorie burn will prevent your body from having the enery needed to fuel intense weightlifting sessions. Shoot for no cardio or maybe one or two 30 minute sessions per week, depending on your muscle building progress. Endomorphs can and should do more cardio to help burn away excess fat.
7) Water the Most Important Vitamin!
Drinking plenty of water on a daily basis does a number of things necessary for muscle growth: flush toxins from your system and improves blood circulation and nutriant delivery.
8 ) You Are What You Eat!
It critical that all body types increase their intake of calories based on protein and good carbs like whole grain. Bad carbds (sugars) should be significantly reduced (ectomorphs) or eliminated (endomorphs). Saturated fats should also be significantly reduced (ectomorphs) or eliminated (endomorphs).
9) Quiet…I’m Sleeping!
Insuring that you get a sufficient amount of rest is critical muscle building tip. Believe it or not muscles don’t actually grow while you’re working out (at least not long term growth). During the workouts you are actually tearing down your muscles! The magic actually happens while you’re resting, so be sure you get enough… 
10) Supplments
There is no “magic pill” or “secret elixir” that will make your muscles bulge without training and eating right, but supplements can absolutely speed up your muscle growth. Supplements can get very expensive, but here’s a good resource for both saving money on supplements and learning about the best muscle building supplements available!
Remember to develop your dream physique, build muscle and improve your fitness level, you must keep all of these tips in mind. But in the end, you have to be consistent! You didn’t create your current body overnight, so you won’t be able to create your new body overnight! It takes time, hard work and consistency. There are no shortcuts, so PLEASE STAY AWAY FROM STEROIDS!! Also, you should always check with your doctor before using any of these tips or any workout!
Tags: best, bodybuilding, building, gain, lifting, muscle, muscles, supplement, supplements, top, weight
December 7th, 2009 at 3:34 pm
Nice blog. It is great to see you doing your part to hekp reverse the trend of obesity in this country.
Jeff@P90X Exercise´s last blog ..P90X Results Pictures
December 9th, 2009 at 10:55 pm
‘I m serious. I want to be amazing. Just glowing with health until I am about to explode. What is your secret supplement, pill, juice, or powder thats going to create my own personal enlightenment and make my body and mind totally invigorated with a major zest and zeal?!
December 21st, 2009 at 3:19 am
These tips are really usefull for the body builders to maintain the body and the muscles.it gives us the tips of diet which is usefull for the body buiders to maintan their body energy.
jessica@fitness´s last blog ..Recipe: Hot Apple Cider
January 9th, 2010 at 11:48 pm
Good guidelines. I would personally like to emphasise the importance of not overtraining. This is especially easy for ectomorphs to do. 5 compound exercises done intensely for 3 sets, completed in less than 50 mins twice a week is plenty for most people to gain muscle. Let your muscles recover and grow!
January 10th, 2010 at 12:07 am
Excellent workout advice! Thanks for dropping by.
January 15th, 2010 at 11:20 pm
When it comes to getting into shape, consistency is key. Consistently working out (both strength training and cardio), consistently eating healthy, low carb foods, and supplements help too! I’ve taken many different supplements over the past 20 years and yes they do work! But more importantly than the supplements, consistent training and nutrition is even more important.
Thanks for the article.
Dan
Dan @ Muscle Building Supplements´s last undefined ..If you register your site for free at
January 16th, 2010 at 8:11 am
I agree. Supplements are only that…supplementary!
February 5th, 2010 at 2:46 pm
Nutritional supplements can help your body in so many ways in addtion to muscle building. Staying healthy is important and taking a vitamin and mineral supplement along with drinking pleanty of water will do wonders for your body. In addition to helping with your workouts, they will help with inflamation control and blood circulation.
Jennifer @ Natural Hair Restoration´s last blog ..Vitamins and Hair Loss
February 7th, 2010 at 7:00 am
Great blog. I agree with all the tips you have posted. They are all vital when you are trying to build muscle. Just the “old fashion” healthy foods, water, and sleep should do the trick.
Rob´s last blog ..Muscle Building Tips by Vince DelMonte
February 12th, 2010 at 1:52 am
Cardio is always my biggest challenge. I have decided to start doing a lot of circuit training instead of just getting on the bike.
February 13th, 2010 at 9:46 am
All of these tips are very helpful, but the if there’s one thing that will definitely ensure a great physique, it has to be consistency. I recently met a guy, that has never touched a supplement in his life, and yet he’s as big as a house. His secret formula, is that he has been training consistently for the past 4 years.
Michael@MuscleBlogSA´s last blog ..Build Bigger Muscles with a Training Journal
February 13th, 2010 at 9:57 am
Consistency is definitely important when it comes to building muscle, because the body is a remarkably adaptive machine!
February 20th, 2010 at 1:11 am
Great post. Heavy weights are important for building big muscles but always make sure you can handle the weight you are lifting and that you are using good form. Eating is also an extremely important part of building muscle, try consuming atleast 1 gram protein per pound of body weight. Stay away from steroids, they are quick fixes but once you stop you will lose the muscle you gained and you risk long term side effects which can seriously damage your body.
February 27th, 2010 at 11:27 pm
I think the biggest thing to remember when just starting or continuing your program is to make sure that you are varying your workouts and are constantly giving your muscles something new. Making sure you continually shock your muscles is key to gaining new muscle.
February 28th, 2010 at 10:37 am
You’re right! When it comes to experiencing constant progress in the fastest way, you can’t beat variety. The human body is remarkably adaptable, and if you don’t keep it guessing, your muscles won’t continue to grow and you won’t continue to lose fat! I’m a fan and user of P90X as well…
March 16th, 2010 at 3:28 am
Excellent muscle building tips! You are correct since there are three general body types from a genetic perspective i.e mesomorph, ectomorph, and endomorph. Hence its better to know which category you fall into so that you can use the muscle building tips accordingly. I was not knowing that a sufficient amount of rest is essential for muscle building
March 20th, 2010 at 2:14 am
It is great to see someone talking about the role that body type plays when trying to build muscle. I’m an ectomorph and the usual workouts didn’t always work for me. Keep it up with these great muscle building tips.
March 23rd, 2010 at 6:10 pm
Thanks for these useful tips of muscle building. One also need to understand that all the above tips can only work when we provide enough time to recover. Many of us make mistake of working out too frequently, and do not give enough time for recovery. And due to this reason even though we spend a lot of time, energy in training, our muscles do not begin the process of growth.
March 23rd, 2010 at 8:00 pm
You’re spot on! Recovery is arguably the most important factor in muscle growth.
Thanks for stopping by.
April 11th, 2010 at 1:39 pm
I agree that compound movements are important for muscle growth. If you don’t have access to a gym or weights you can also achieve these movements with chin ups, push ups, sit ups, and free squats (squats without weights). I also agree that hydration is very important. I try to drink at least 100oz of water each day.
Kelly@Door Chin Up Bar´s last blog ..Privacy Policy
April 12th, 2010 at 7:53 am
Nice article. I think having a realistic routine is very important and helps you to reach your goals. Without a routine you tend not to stick at a program and become side tracked.
May 17th, 2010 at 7:19 am
Great tips! I agree completely with the sleeping tip. I’m a personal trainer and know how important sleep is to help muscle growth! Also… I try and drink around four litres of water per day – it really helps to keep me energised!
Keep up the good work!
May 21st, 2010 at 4:00 am
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June 5th, 2010 at 1:55 am
It seems supplements are beneficial in many areas when it comes to having a healthy lifestyle. Its certainly true if you are diabetic and on a diabetic exchange diet
Glenn from diabetic exchange diet´s last blog ..Diet For Diabetics
June 5th, 2010 at 1:59 am
I am an avid believer in supplements to increase body muscle and have been for many years now. I also think that supplements should be considered by all people in involved in any form of dieting
June 17th, 2010 at 4:44 am
Supplements can only get you so far. Great workout tips. I fall victim to the lack of sleep disease too. I need to rest to grow.
protein supplement reviews´s last blog ..Capsiplex Slimming Pills Reviews
July 22nd, 2010 at 8:05 am
Bodybuilding requires a lot of effort and serious bodybuilders learn all the tricks of bodybuilding over a period of several years. It also requires a lot of patience and persistence, and help from other bodybuilders and fitness trainers. A healthy and controlled diet is also very important, along with other tips mentioned in your article like the use of protein supplements, regular sleep etc.
Rose@Bodyman´s last blog ..Bodylab Smagsprøver 3×25 gram
August 1st, 2010 at 1:03 pm
This is VERY good information. It rarely happens that one can see as much value as here on today’s blogs. Most people write some squishy articles that contain knowledge which could have been written in once sentence instead of 400 words. Thanks for putting up that value.
I myself am an ectomorph type of guy, that’s why I got into this whole fitness thing. Actually, this is the second time ever, that I read about the different body types, the other time was on a big German bodybuilding website. Most people say stuff like: “Oh you only have to exercise a lot, then you will have big muscles.”
Then people like ME get discouraged, because the body gets a bit more toned and muscles seem to grow a little bit, but one doesn’t see the big results that other friends can see within a few weeks sometimes.
I can completely agree with points one to nine, although I have to say about point three, that one shouldn’t put on too much weight, it has to be a challenge of course, but it doesn’t do you any good if you can only lift it twice and then your muscles feel like they are torn apart.
About supplements I cannot say anything unfortunately. I only used some protein powder that I could mix with milk, but as I’m not a person who builds up muscles quickly (refering to the first tip
) I cannot say how useful it is. Other than that I have no experience with supplements.
All in all this is a very valuable article, because I can completely affirm nine out of those ten muscle building tips.
Sebastian´s last blog ..Top Muskelaufbau Tipps – Teil 1
August 4th, 2010 at 7:19 pm
Interesting tips, i realise now that i probably should drink more water and look into supplements to improve my bodybuilding.
August 23rd, 2010 at 5:22 am
I agree that lifting heavy weights will build muscle. There is however the fact of lifting heavy weight for more reps. This sounds contradictory though but it is possible. For example, slowing your tempo keeps the muscle under tension longer. You will have to decrease somewhat your weight but it is a worthwhile exchange.
Michael@Massive Muscle Building Tips´s last blog ..2 of 3 Increased Intensity Techniques
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