Build Muscle Fast

This Simple High Protein Diet is Guaranteed to Help You Build Muscle and Get Ripped a Lot Faster!

Nutrition can be a complex thing. You can bog down in a mass of technical detail. This isn’t necessary. I’ll keep it as simple as possible so you can actually apply the principles in your training.

You should already be exercising correctly, so we’ll confine ourselves to diet in this blog post. The diet we’ll be talking about is the high protein diet for building muscle.

There’s been a lot of talk from medical authorities on the value of the protein diet, but, for the average lifter, there’s two major difficulties with their advice. First of all is the fact that the advice is aimed generally at people who never lift anything heavier than a ham sandwich and couldn’t care less about building muscle.

The amount of protein usually recommended by nutritionists is too low to force big muscle gains. Most of the diets are based on about one-half a gram of protein per pound of body weight per day. There’s nothing wrong with this amount. It’ll build brimming health, and you might even end up looking like Brad Pitt. But you’ve got to consume one heck of a lot more protein than that if you want to end up looking more like Dwayne “The Rock” Johnson.

If you want 19” arms and all that goes with them, then remember this – a high protein, muscle building diet for weight trainees should contain about one and one-half to two grams of first class protein per pound of body weight per day, based on what you want to weigh. For example: If you want to weigh 200lbs., then eat from 300 to 400 grams of protein per day.

The second major difficulty with most diet advice is that it’s too complicated. if you tried to calculate the exact amount of protein in everything you ate, you’d be ready for the laughing academy in about two weeks.

The practical way is to average out the protein content in the main sources of first class protein only. Bring these to round numbers, and you can remember it with no trouble at all. Get your daily requirements from these sources. Then if you pick up a few more grams in the rest of the stuff you eat, figure it as a bonus and don’t worry about it.

You’ll have trouble eating enough regular food to get in that much protein. That means a protein supplement is a must. The best way I know is adding your favorite brand to the “Get Big Drink”. It’s based on a good protein supplement added with milk and made to your own personal taste, and can contain from fifteen to twenty grams of the best protein per eight ounce glass. Take it, or something very much like it, every day if you’re serious about building up.

Without sufficient protein, the body cannot repair and regenerate itself, much less enlarge its muscular content. It stands, therefore, as a cardinal rule of weight training, that if you want to enlarge your muscular bulk, you must provide the body with ample amounts of the vital nutrient.

First of all, you can as a rough guide eat all you can of anything that’s a direct or indirect animal product. I mean meat, fish, fowl, eggs, cheese, and milk or anything made with it. Now write this down. It’s the approximate protein count in round numbers in the foods I mentioned. It’s not down to the last decimal point, but that doesn’t matter. it’s close enough for practical purposes.

While there’s protein in other foods, nobody’s going to memorize the protein content in all food, and you can’t be taking a note book and slide rule to every meal. Just calculate your daily protein intake from the list, and if you can get some extra protein in the other stuff you eat, so much the better.

Let’s keep it simple. As simple as possible anyway. Strive to get about one and one-half to two grams of protein per pound of body weight per day, based on what you want to weigh. If you want to weigh 200, then figure on about 300 to 400 grams a day.

Now, this is based on six meals a day. You eat your regular three meals and have a snack in between and at bedtime. That way you keep first class protein in your system all the time, you’ll assimilate it better and you won’t stretch your guts too much. Now, here’s a sample menu to show you what I mean. You don’t need to stick to it exactly, but it’ll give you a rough idea.

Remember, the two basic essentials for building muscles are exercise and diet. Each of them represents approximately half the tools you need to transform yourself into a Hercules. You can get some results with either one of them. You can develop a little muscle with exercise alone, and you can get ripped with diet alone, but this half-way application only restricts your eventual progress.

Diet and exercise used together, as they’re supposed to be, will positively double your gains. They’re the combination that will blast you ahead to the kind of strength and muscular development you really want.

Posted by: Mike Buckinson
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How To Increase Your Muscle Gains And Boost You Recovery By Spending Less Time in The Gym!

One of the most important factors I stress when trying to build muscle is the amount of time you spend working out. You don’t need to spend very long at it.

If you’re trying to gain muscle fast you’re way better off doing too little than too much. Three hour workouts are fine for a drug-enhanced Pro bodybuilder with nothing else to do – but they’re suicide for any guy trying to build up fast.

Let’s be reasonable about it. Anybody who works for a living and spends three hours a day working out is making a social outcast of himself. Keep that up and the next sound you hear will be your girlfriend laughing as she runs off with the pool man.

You can gain all the muscle you want and still lead a normal life. Gaining muscle is a building process. Don’t tear it all back down again. You only have so much energy. If you exceed it you won’t build up. You might even lose muscle. So if you can’t build muscle fast, you’re doing something wrong.

You’re probably over-working and don’t even know it.

Most guys spend too long at it. They do waaay too much. They’d look better if they did less. The extra time is largely wasted. If you’re trying to gain muscle it can even be detrimental. Bodybuilding is concentrated. You reach a point of diminishing returns very quickly.

If you want to build muscle quickly and easily – good solid muscular weight – then cut down on your long workouts. Never, never, never spend more than half an hour on any single workout.

And workout two to three times a week. No more! Don’t touch the weights at all on your in-between days. When you finish your workout have a shower and forget about it until your next training day. Get plenty of sleep and rest and eat lots of good, wholesome food. You’ll gain muscle. I guarantee it.

Okay. We’ve covered the time factor. Keep your workouts short if you’re a beginner or trying to gain weight and build muscle. Long tedious workouts won’t help unless you’re a real easy gainer.

The guys who use long workouts are either drug takers or just plain crazy. Even then they’re not intended for pure weight gains. Most of the long programs you read about are intended to define bodies that are already bulky. Don’t confuse building up with sharpening up.

Training is a progressive thing. Any nut can sit down and list a pile of exercises. That doesn’t make it a program. Some of the programs you see advertised on the Internet and supposedly followed slavishly by hordes of grateful bodybuilders are right out of the author’s dreams.

Building muscle isn’t a complex affair. Let’s set out a few preliminary points in order. You should be working out two to three days a week – Mondays, Wednesdays, and Fridays. Or, if you workout only two times a week, let’s make it Mondays and Thursdays. Don’t work out any more often. It isn’t necessarily true that six hours of exercise a week is six times as good for you as one hour a week. There’s a happy limit. So don’t exceed it!

You’ll work your whole body every session. Full body workouts. No split routines. Make sure you get enough rest and sleep. You won’t gain without it. Eight hours sleep a night is the rock bottom minimum and ten would be better. A short nap during the day is a big help. Lie down and take five whenever you can. Don’t skimp on your rest, you’re only cheating yourself out of the eye popping build you’re looking for.

Now, there’s a few things I want to summarize for you. First of all, remember to work out two to three times per week. No more – no less, especially no more. The idea that if three workouts a week are good then four or five must be better is one of the biggest fallacies in the sport of bodybuilding. Two to three times a week is ideal for ANY muscle gaining program. Any more will slow your gains.

Finally, no one can guarantee that you’ll get development like those bodybuilders you see in the muscle magazines no matter what exercises you do. Anybody who says he can is either kidding you or after your hard-earned money.

You can, however, be guaranteed of improvement. If you work hard enough on any program you’ll get results. You may not look like the current Mr Olympia, but you’ll look a lot bigger and better than you do now.

Posted by: Mike Buckinson
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How to Supplement Your Weight Training With Workouts That Will Increase Your Definition…

Let’s explain one thing first. This blog post is not for the beginner. It’s for the guy who’s been training at least a year and has a fair degree of bulk and power.

It’s also for the individual over forty regardless of their condition. If you’re in either of these groups, reading this blog post could be the most important thing you’ll ever do.

To repeat then: if you’re a beginner, leave this blog post alone for now. Carry on with the basic bulk and power principles outlined elsewhere on this blog. If you haven’t already, sign up here to get my “Huge Gains Fast mini-course.”

If you’re an experienced trainee with some size, or if you’re over forty years old, consider working the following into your training. It’ll revolutionize the way you look and feel.

There’s an old saying that nothing is perfect. It’s true of most things and it’s also true of bodybuilding and weight training.

Weights provide the quickest and best means to improve yourself physically. There’s no denying it. You can convert yourself from a scrawny bag of bones into an absolute superman by training sensibly with heavy weights. Weight training is so superior to every other form of exercise that comparisons become ridiculous. But weight training, good as it is, is not perfect and we might as well be honest about it.

Weight training, as most of us practice it, has three flaws. Generally speaking, and unless you work specifically for it, weight training:

1. doesn’t provide enough stimulation for your heart
2. doesn’t necessarily ensure crisp definition, and
3. doesn’t, as a rule, build outstanding endurance.

While the plaster is still falling, I’ll explain what I mean by that.

1) Weight lifting is not harmful to your heart. Quite the opposite, in fact. Heavy training strengthens your heart just as it strengthens all the muscles in your body. Weightlifters have hearts far healthier that that of the general populace.

But standard weight training, while good for your heart, doesn’t provide quite enough stimulation. Your heart is best stimulated and strengthened by light exercise of a rhythmical nature carried on uninterrupted for up to an hour. Exercise of that type provides the cardiovascular stimulation necessary for really outstanding heart health.

2) Weight training doesn’t usually build really sharp definition unless you train deliberately for it. You can, if you wish, alter your training routines and go all out for definition. If you work hard enough you’ll probably end up fairly well defined. The trouble is, you’ll also end up so weak and dragged out that it’s debatable if it’s worth it. Physique contestants who have to train deliberately for definition are a pretty weary bunch by the time the contest rolls around.

3) Weightlifters, as a group, have far more endurance than the average man. But, here again, weight training doesn’t generally build the kind of endurance you could and should have. Like definition, you can go on a program of very high reps and build endurance, but it usually wipes out your muscle building progress. Endurance is developed by very high reps, bulk and power by much lower reps. You can’t do both effectively in your weight workouts.

The solution to the three problems is to supplement your weight training with exercise of an extended, rhythmical nature. This will strengthen your heart, sharpen your definition, and increase your endurance without having to make any alterations in your weight training or do anything to hinder your bodybuilding progress.

The best supplementary exercises, far and away the best, are light progressive running, swimming, and road biking. All three will work wonders for you. They’ll improve your physique tremendously. They’ll put the finishing touches to your appearance, giving you that polished, rock-hard look.

Run, swim, or bike at least two, and preferably three, days per week. If you’re lifting three days a week, run, swim, or bike on the alternate days. You can exercise any time during the day, early morning or midnight if you prefer, it doesn’t really matter.The whole thing should take less than an hour and you’ll never spend time more wisely.

Posted by: Mike Buckinson
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How to Build Your Upper Body As Fast As Humanly Possible Without Spending Hours In The Gym!

The trouble with bulking the upper body, and the reason for most bodybuilding failures, is that too many bodybuilders specialize on it too soon.

You can walk into any gym in the country and see scrawny kids slaving away on their arms and shoulders long before they’re ready for it.

Most of them don’t make too much progress. They eventually become discouraged and quit. The hard and bitter truth of the matter is that if they’d spent the necessary time and effort building up a proper foundation first, then they’d get the results they want from their curls and presses.

Remember – it’s a fact in training and you can’t get around it – that you can’t build really impressive bulk in your upper body until you’ve built the proper foundation in your legs and lower back.

The degree of foundation you’ve built will determine the results you’ll get from the rest of your program. If you’ve built properly, you’ll gain inches and pounds of upper body bulk. You’ll add slabs of muscle all over your arms, chest, and shoulders. You’ll transform your appearance dramatically.

If you’re just starting out, read all the posts on my blog and get a copy of my “mini-course” so that you can build a foundation first. Then you’ll make the gains you want in your upper body. Here’s a few pointers to get you started in the right direction.

The first thing we’ve got to consider is increasing the bulk and power of the entire body by hard work on what I like to call the growing exercises. And incidentally, NOT considering the growing exercises is the primary reason for 99% of all bodybuilding failures. If you specialize exclusively on the upper body, or any small muscle group, without adequate work on the big muscle group growing exercises, you’re practically doomed to failure.

I still get emails from trainees who haven’t grasped the importance of heavy squats. Remember this – your ultimate success depends almost entirely on your squatting ability. Nobody ever failed who did heavy squats. Conversely, very few succeed who don’t do heavy squats.

By heavy, I mean five hundred pounds and over for men who want to get really big, and about three hundred pounds for smaller men. That should be your goal. The only thing that keeps you from three to five hundred pound squats is yourself. Don’t make excuses. If you’re afraid of the weight, admit it and overcome it. Don’t waste your time fiddling around with baby sized barbells your crippled grandmother could lift. If you want to look like a Mr Olympia, then plan to lift weights like one.

Listen – building muscle is not a complex affair. Let’s set a few more preliminary points in order. You’ll be working out two to three times a week – Mondays, Wednesdays, and Fridays. Don’t work out any more often. It isn’t true that six hours of exercise is six times as good for you as one hour. There’s a happy limit. Don’t exceed it.

Make sure you get enough rest and sleep. You won’t gain without it. Eight hours sleep a night is the rock bottom minimum and ten would be better. A short nap during the day is a big help. Lie down and take five whenever you can. Don’t skimp on your rest, you’re only cheating yourself out of the eye popping build you’re working for.

You’re still trying to gain weight, so be sure you eat enough. We’re going to delve in the whys and wherefores of diet in another blog post, but for now eat lots of good food. Eat three big meals a day and snack between each meal and at bedtime. Take the “Get Big Drink” as outlined. All the exercise in the world won’t put weight on you if you don’t eat enough.

Use fractional relaxation and auto-suggestion to improve your mental outlook. Maintain a calm and tranquil mind. Worrying is the one sure way to stop your progress. It’s hard not to worry once in a while, but keep it to a minimum.

You’re going to need some equipment for this program. Buy it, rent it, or build it if you haven’t already got it. Equipment is one thing you can’t afford to skimp on. If you’re going to put out the necessary time and effort for a good build, then you may as well do it properly and get results.

Give some though to building up a nice home gym. It’s not really that expensive when you spread the cost over the number of years you’ll be using it. It’ll pay for itself many times over the course of your training life.

Don’t go poundage crazy on this program. Work for a nice smooth performance on each exercise. Use all the weight you can, but perform the exercise in a steady, even manner. All the above points are essential. Don’t overlook any of them. Put your mind to work and build your body wisely and well.

Remember to get lots of rest and sleep, eat plenty of good food, take supplements for weight gaining, and maintain a relaxed and cheerful outlook. You ought’a be hunting for bigger clothes when you make your next advance.

Posted by: Mike Buckinson
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How To Bulk Up By Building Muscle Mass Without Getting Fat And Losing Your Muscular Definition!

If you’ve been bulking up steadily, the chances are good that you’ve added some excess fat. Ninety-nine men out of a hundred accumulate a little extra fat during the building up process. It’s a normal thing, and nothing to worry about.

The only problem is what to do about it. As I have explained before, you can get rid of fat in two ways. One, the old fashioned way, is to start a program of very high reps and follow a low calorie diet. You simply starve off the fat. The trouble with this method is that you also starve off a lot of muscle. It’s not a satisfactory way to trim down.

The best way to trim down, the modern way, is to vary your calorie intake slightly and prevent the accumulation of the fat in the first place. I call it staying lean. It’s a fairly new concept in bodybuilding and we’re going to talk more about it. Before we do, though, let’s take a quick look at the route towards a muscular physique.

It used to be thought that the best method of bodybuilding was simply to bulk up thirty pounds or so above what you hoped to eventually weigh in muscular condition, and then trim down once and for good. This concept proved faulty in two respects.

The first flaw was that some men simply couldn’t bulk up that much without becoming purely fat men. The second flaw was that some of the men who did bulk up enough never succeeded in trimming down properly afterwards. They’d accumulated too much extra flab and they’d carried it too long. For a complex combination of physiological and psychological reasons they never did reach the appearance they wanted.

It’s now known that the best way to build up is in a series of jumps. You don’t just zoom up to your top body weight. Your increases should be gradually ascending plateaus rather that in a straight climb. Let’s make that simpler.

If you want a herculean physique, you do it like this: Keep increasing your body weight with bulk and power exercises until you start looking too soft and weight begins to accumulate on your waist and hips. At this point you should stop gaining weight for a while. Train back down ten pounds or so, or until you look hard again. You don’t have to look like an anatomy chart, but get in fairly solid condition by cutting back on your calories.

Now hold this reduced body weight for a month or two and work hard on your showy muscles, such as arms, pecs, deltoids, and so on. After a couple of months you start bulking up again from your new base by slowly increasing your intake of calories.

Never let your body accumulate too much fat. It’s too hard and time consuming working it off again. Keep careful watch on your condition. As soon as your waist gets to the point where it’s spoiling your appearance, work off the flab, sharpen your overall appearance, and then start bulking up again.

If you train this way, bulking up and then trimming down periodically by controlling your calorie intake, you’ll make better progress in the long run and you’ll end up with a much better physique. Your aim should be for a herculean body, not a fat one. Don’t confuse muscle with blubber. You’ll notice that even the big bodybuilders maintain some definition all year round. Not as much, perhaps, as smaller men, but still enough to emphasize their muscular development.

Let’s assume now that you’ve bulked up to the point where your general appearance is smooth rather than defined, and your waist and hips are getting just a little too big for good proportions. If you’ve been training properly, most of you should be at this point by now.

What you’re going to do now is trim the extra weight off your waist and hips and cut your body weight until you look hard and solid all over. You won’t reach a highly defined state, just looking solid is good enough at this point. You’ll hold this look for about two months and then start bulking up again.

The key point to remember is that you don’t want to lose weight all over. You certainly don’t want to lose any muscle. All you want to do is trim your waist and hips. Any loss of fat off your arms and legs should be compensated for by increased muscle in those areas. The end result should be that your muscular measurements remain the same or increase slightly while your waist and hips reduce drastically.

If you do this properly, you can look for a revolutionary change in your appearance. You’ll take on a polished, highly trained look. If you train hard and diet conscientiously your appearance will change practically from day to day. You’ll improve more in two or three months than you would in two or three years of normal training. Do this several times and you’ll own an outstanding physique.

Remember – this isn’t the end of your bulking up. You’ll continue highly effective bulk and power training again after you harden up. Each time you trim down to a solid condition you’ll start up again from a greatly improved base. Each time you bulk up you’ll be able to carry a lot more body weight without looking sloppy.

* Note: If you have written me for training advice and I have not answered your email, it is because (a) my email program tagged your email as spam or (b) your question was impossible for me to understand and therefore unanswerable. If you would carefully include a subject line, and write clearly there should be no problem.

Posted by: Mike Buckinson
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Any Hard Gainer Can Build Muscle And Make Fast Gains By Using This Basic Bodybuilding Truth!

Every so often we have to come back to the basics. Technique, it seems, outstrips performance. New discoveries pile upon old. Claims beget counter-claims.

John Doe develops the ultimate training system and Sam Smith improves on it. Super-duper programs – long, low, improved models – hit the scene in blinding succession till the trainee stands astounded, blinded by the brilliance of it all.

And going, as a rule, absolutely nowhere.

He becomes unable, as they say, to see the forest for the trees. He loses sight of several basic truths. Like the careless climber he gets snowed under, buried by an avalanche of confusing information.

A friend asked me about it the other day. And it’s one question, worded in various ways but frequently asked of me. It goes a little something like this:

You continually stress the necessity of working hard with heavy weights. You say repeatedly that hard work is a must for effective gaining. Yet I know of a title holding local bodybuilder who doesn’t work hard at all. He trains easy and makes fabulous gains. How come?

Here’s my reply to that question: The information in my mini-course – and this whole website, for that matter – is geared towards helping the average trainee. That’s the gentleman who needs help, the guy who has trouble gaining, who sweats buckets for every fraction of an inch and lies awake at night wondering if it’s all worthwhile. For him, hard work and heavy weights are essential. He won’t gain without them. He’s got to shovel coal every foot of the way, and anyone who tells him otherwise is lying to him.

A few people, however, are more fortunate. They’re different from us lesser mortals. They’re what we call easy gainers and they’re luckier than the devil. You can admire these people all you want. You can envy them if you’d rather. But don’t make the mistake of trying to train like them. You’ll wipe out for sure.

Easy gainers can break all the training rules and still make big gains. They can wave light dumbbells around and grow arms like Ronnie Coleman. They can live on tutti-frutti ice cream and still win the best abdominal award at the muscle show. People like this have to be endured if only because it’s against the law to poison them.

One of the best physiques I know trains for half an hour at a time and never took a supplement in his life. He’s too lazy to squat and gains fine without them. But the point you’ve got to remember is that this type of guy is unusual. You can’t use him for statistics. He’s got the particular chemical balance or genes or metabolism or whatever that enables him to grow bulging muscles with practically no effort and even less thought.

Very, very few men can train that way and still make gains. If you can – if you’re an easy gainer – then you’re wasting your time reading this blog. You don’t need help. If you’re not an easy gainer – if you’re a hard luck apple like the rest of us – then don’t get confused and don’t get misled. You can’t train like the easy gainer and still succeed. He’s got natural advantages you don’t have.

If you’re an easy gainer – a natural, in other words – you’ll soon know it. You’ll grow like a baby whale no matter what you do. But if you’re not an easy gainer, and chances are you’re not, then figure on working very, very hard. It’s the only way.

Posted by: Mike Buckinson
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Recent Posts

• This Simple High Protein Diet is Guaranteed to Help You Build Muscle and Get Ripped a Lot Faster!
• How To Increase Your Muscle Gains And Boost You Recovery By Spending Less Time in The Gym!
• How to Supplement Your Weight Training With Workouts That Will Increase Your Definition…
• How to Build Your Upper Body As Fast As Humanly Possible Without Spending Hours In The Gym!
• How To Bulk Up By Building Muscle Mass Without Getting Fat And Losing Your Muscular Definition!
• Any Hard Gainer Can Build Muscle And Make Fast Gains By Using This Basic Bodybuilding Truth!

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