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I get a ton of emails asking for the best way to build bigger arms. Unfortunately there is no single best way, but there are a lot of really good ways. First of all, if you are a beginner your arms will grow with no direct arm work whatsoever. You just need to focus on the basics like presses, rows, squats and deadlifts. Keeping piling on the plates and eating a ton of food and your arms will grow significantly. It will be quite some time until you really need direct arm work.
Stone Cold Steve Austin Workout
Since I have told the story a few times before on my blog, people often ask me about the Stone Cold Steve Austin workout. I met Steve for the first time back in May of 1997. To make a long story short, we hit it off at a bar one night and spent six hours talking about everything you could possibly imagine. But one of the topics we covered most was, of course, training and nutrition. Just like all of you, I wanted to know exactly what the Stone Cold Steve Austin workout consisted of.
How Drinking More Water Can Help You Build Muscle Fast
You’ve probably been told a million times that you should drink more water to improve your health. But what about drinking water to help you build muscle fast? Are there any benefits of drinking more water as far as physique transformation goes? Well, first and foremost, drinking a lot of water will, indeed, make you healthier. And when you are healthy you recover and grow faster. Not to mention that if you are sick you can’t train. And if you can’t train you can’t build muscle. A plant doesn’t grow if it doesn’t get sufficient sunlight and water. Humans are no different.
3 Muscle Building & Fat Burning Tips
Chew your protein or meal replacement shakes. Say what? Chew your shakes? I know it sounds crazy but there’s a very good reason that I recommend you do this and it will definitely help you in your muscle building and fat burning endeavors.
How Adding Magnets to Your Muscle Building Program Can Increase Your Gains
One of the most important things you can do in your muscle building program is to continually add more and more weight to the bar. Of course, you never want to sacrifice form for weight, but the point can not be hammered home enough; add weight whenever possible. You need to get strong if you want build muscle and gain weight. There’s no way around that fact. Volume, tempo, supersets, drop sets, pre exhaustion and post exhaustion are all methods that people use to try to avoid the inevitable. And that is adding weight to the bar.
How to Stay Injury Free and Build Fast Muscle
If you want to build muscle fast there are very few movements that will help you do this more effectively than the deadlift. However, if you perform this exercise with less than optimal form it can be dangerous. As can just about any other exercise. The fact of the matter is that if you train heavy long enough (or play a sport, or whatever) you will encounter some minor injuries and aches and pains along the way. It’s just part of the experience of being and athlete and being alive. The key is how you handle those situations and what you do when injuries arise.
How Important are Genetics in the Muscle Building Process
For years and years we have all heard that genetics are the main factor determining exactly how successful you will be in your muscle building quest. While this is true, and in the end how big you eventually get will be determined by your genetics, the fact of the matter is most people never get anywhere close to their full genetic potential. So using this as an excuse is beyond lame.
Muscle Building Workouts, Part 1
When you scour the internet looking for muscle building workouts it can be quite easy to get confused. With so much conflicting information how do you ever know what to believe or who to listen to? Should you do full body workouts, body part splits, high volume, low volume, train twice a week or six days a week?
The Muscle Building Power of Meditation
Everywhere you go today you find more and more people who are dealing with increasing stress levels. Excess stress leads to excess cortisol production and lowers your testosterone and growth hormone secretion, which of course makes muscle building nearly impossible and leaves you with a lot more bodyfat; not to mention a decreased sex drive, the inability to relax or focus and a whole bunch of other problems like decreased immune response and higher frequency of injuries.
How to do more chin ups is a question that has been asked since man first started exercising. When were kids we got tested on the chin up in gym class and were surely embarrassed if we didn’t place too high amongst the rest of our classmates. The chin up is one of the oldest, greatest and most basic muscle building and strength training exercises in existence.
Since I have worked with my fair share of military and armed forces members I am often asked about how to do more pushups. It’s something that I have trained numerous guys to do and something that I can definitely help you with. The first thing I should point out is that in my gym, pushups must be done with absolute pristine, picture perfect technique or they do not count.
A good neck training routine is essential for football players and combat athletes as it can literally be the difference between life and death. But do the rest of us really need to follow a neck training routine or are shrugs and other trap exercises enough, as some trainers have said? If you want to build a big, powerful, intimidating neck that may very well help ensure your survival, you will more than likely need a dedicated neck training routine.
As a painfully skinny kid I was obsessed with trying to learn about how to increase your appetite. Eating enough clean, healthy calories to get big is brutally hard work and takes incredible dedication. If it were easy you would see tons of lean, muscular 250lb guys walking around everywhere you went.
The answer is squat and the question is “how to build big legs.” There is no other exercise that even compares to the squat when it comes to building massive, muscular legs. They are known as the king of all exercises for good reason, because not too many other exercises offer as many benefits as the almighty barbell squat. Sure lunges, split squats, step ups and sled drags are great.
If you are looking to get big and strong in the fastest time possible there is nothing that will help you accomplish this more effectively than brutally intense, heavy, short workouts. When you start training your body starts increasing its production of testosterone and growth hormone. These are the primary hormones that build muscle and burn fat. If you want to get in great shape you want both of these to be incredibly high. The higher the better; actually.
Wanna know how to build big forearms? First of all ditch the lifting straps. Don’t use straps on any of your pulling exercises. That is the fastest way to add size to your forearms. If possible you should use thicker grip handles on dumbbell and barbell exercises. Those would be the first two things you should start with.
A lot of guys email to ask me how to build big pecs. After I get finished telling them that traps are the most impressive body part I finally cave to their requests. The first mistake that most guys make is that they train chest too often. More specifically they bench press too often. When you train a muscle too frequently with too much volume you never allow your body adequate recovery time and thus you will never grow optimally. On top of that you will also be setting yourself up for overuse injuries, rotator cuff strains and pec tears.
The best trap exercises to build muscle are the deadlift, the hang clean and the shrug. If you had to pick only one the deadlift would be the one to pick. The deadlift packs meat on your upper back and traps like no other exercise in existence. It is also the most basic exercise there is and the one that trains more muscle groups than just about any other movement. When you deadlift heavy on a regular basis you are bound to end up with some big traps. It’s almost unavoidable.
A good pre workout meal should be something that is very easily digestible, that enters your bloodstream rapidly and doesn’t cause any gas, bloating or discomfort. You want to be ready to go and amped up when you walk in the gym; not sluggish, bloated and weighed down. I recommend eating a solid meal about ninety minutes to two hours before training.
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