Muscle Building Secrets Everyone Should Know About

Muscle Building Secrets Everyone Should Know About

Want to know the best way to make sure you have the most success possible as a bodybuilder?

Simply make sure that Arnold Schwarzenegger, Phil Heath, Ronnie Coleman or Jay Cutler is your dad.

Also, make sure one of those yoked female bodybuilders is your mom.

With a genetic profile like that you will be well on your way to building a great body.

OK let me guess, your parents look more like Rossie O’Donnell and Kevin James?

Well, chances are if you are reading this article you don’t exactly have the best genetic profile.

You can’t build a decent physique simply by showing up at the gym, doing a few sets of curls then going to an all-you-can-eat Chinese restaurant.

Look guys, the truth is that your genetics are the most important factor when it comes to how quickly you can build muscle and just how much of if you can put on.

However, genetics are something we are born with and can’t really do much about.

On the other hand, diet, training and lifestyle are all within our direct control.


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Rather than complaining about bad genetics just focus on these and at the very least you will be able to build yourself a physique that is better than 95% of other people you see walking around every day.

Muscle Building Secrets Everyone Should Know About

Nutrition and Bodybuilding

Fortunately for us, it’s a lot easier to consume a well-balanced diet than it is to change your genetic profile.

In fact, once you figure out just how many calories to consume each day and the fight macronutrient breakdown you will be able to make steady progress in the gym.

So just how many calories should you be consuming?

Again, this varies from person to person depending on your metabolism, body composition, activity level and age.

A solid starting point is to take your weight in pounds and multiply it by 18.

For example, if you weigh 180 pounds then you will want to start by consuming 3,240 calories per day.

If you aren’t getting any bigger and the scale is stuck on 180, add an extra couple hundred calories until it starts moving.

Once you have determined your base metabolic rate you will be able to ensure you are gaining weight at the rate of roughly 1 pound per week.

This is the ideal rate to ensure the majority of your gains are in fact muscle and not bodyfat.

Many people think they are gaining a lot of mass when on a bulk diet when in fact they are just gaining body fat.

This is why it’s important to keep a close eye on your diet as well as the rate at which you are gaining weight.

Most people have a genetic limit on just how much muscle they can gain in a month or year.

If they try to go faster than that they invariably end up putting on lots of fat.

What Foods to Eat

When it comes to diet, stick to the tried and true foods like lean cuts of meat, fish, whey protein powder, vegetables and complex carbs.

These foods will give you the solid building blocks you need to build a great physique.

There is no need to get on weird fad diets when the path to improving your body is already laid out before you.

Tons of guys have already done it so all you need to do is follow in their footsteps.

In terms of just how much protein you should be consuming, start with 1 gram per pound of bodyweight and adjust from there.

The actual macro breakdown will also take some trial and error.

Start with 40/30/30 – 40% of calories from protein, 30% of calories from carbohydrates and 30% of calories from fats.

Spread that over 5-6 meals per day to ensure you are giving your body a steady stream of nutrients to build off of.

Muscle Building Secrets Everyone Should Know About

Going to the Gym

When you do get to the gym it’s not time to do a bunch of crunches and planks in order to get “ripped abs”.

Focus on doing compound exercises like bench press, squats and deadlifts with heavy weight.

Increase the weight over time – in other words, progressive overload – to make sure your body is constantly getting bigger.

Feel free to throw in some isolation work at the end, but these shouldn’t be the focus of your routine.

Increase Your Testosterone Levels

Remember earlier how we talked about just how important it was to have good genetics?

Well one of the reasons certain people gain muscle at an obscenely fast rate is that they have naturally high testosterone levels.

Their bodies produce tons of this essential hormone which makes it easier to put on tons of muscle without getting fat.

Now, while you can’t change things like insertion points and height you certainly can improve your testosterone production.

No, we aren’t suggesting you use synthetic hormones.

Those products are dangerous, illegal and come with some nasty side-effect.

Besides, the gains you make will only last as long as you are taking the products.

Instead, we recommend taking a natural testosterone booster.

These products use ingredients that encourage your body to increase testosterone production on its own.

What’s even better is that these ingredients are natural and can be found in most health food stores.

However, purchasing them all individually and preparing them would take hours.

A five star quality testosterone booster on the other hand is in a convenient form that can be taken quickly with no preparation work needed.

If you haven’t been making gains it could because you naturally have low testosterone levels and it’s not your fault!

After taking a testosterone booster for a few weeks you will notice a lot of great changes.

First of all you will have more energy, feel more confident and be in a better mood.

Second, you will burn more calories throughout the day and your body will build more muscle than fat.

In other words, all that hard work you are putting in on your diet and at the gym won’t go to waste.

While a high-quality testosterone booster isn’t cheap it’s well worth the cost if it makes the difference between amazing gains and no gains.

See the top 3 testosterone boosters on the market here.

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