muscle building 101

If you have found your way to this site, it's probably because you have an interest, or want to know a thing or two about bodybuilding. I'm no expert, but like you, I consider myself a "muscle seeker". I've done my share of hitting the iron, enough to share some general advice. However, if you want a complete, detailed workout guide that will take you from skinny to ripped and muscular in the shortest time possible, please check out
21 Day Fast Mass Building.

OR...

If you lack access to a gym or workout equipment, a great alternative is TacFit. This guide will give you a total muscle building workout utilizing your own body weight as resistance.

I always wanted to pack on muscle to my naturally lean frame. I was a freshman then in high school, and didn't like being a skinny guy.

There was actually only one part of my body that I wanted larger: my arms. I always wanted those baseball sized biceps, cinder block triceps, and Popeye forearms.

So what did I do?

I did curls, and lots of it! In fact, That's all I did. One hour of bicep curls everyday. Nothing else, no squats, bench presses, or any emphasis on other muscle areas.

Now anyone who has dabbled in bodybuilding for some time will tell you that this workout routine is wrong in just about every way. It's common knowledge that optimum muscle growth comes from a balanced workout consisting of ALL muscle groups. Second, by working the same muscle everyday the same way for an hour, there isn't sufficient time for that muscle to rest and recuperate.

Of course I know this now, but at the time, I was just a young teenager desperate for a little muscle in my skinny arms. I was oblivious to the science behind muscle growth. After sticking to this routine nearly my entire time in high school, it was no surprise that my arms were still virtually the same size as it was when I started.

Eventually, as I got older, and with some internet research, I educated myself on the conditions that really caused muscle to grow. It was then that I began getting noticeable gains.

My results?

With a balanced workout routine, and proper eating, my weight jumped from 170 to about 205. This gain was achieved in a span of about 8 or 9 months. Let me also add that not every pound gained was rock solid muscle. While I did get noticeably muscular, I was also visibly fatter. This was due to an increase in eating, which I'll get into shortly.

Let me reiterate once more that I'm no expert. I am simply sharing advice that worked well for me. If you come across other information that you think will serve you better, then by all means go with that instead.

I just explained that as a young teenager that I wanted big guns. We know that endless sets and repetitions of bicep curls will do nothing to give you those baseball sized biceps. Here is what my workouts consisted of once I educated myself.

workout 1

legs: squats: 3 sets: 6-8 reps
chest: benchpress: 3 sets: 6-8 reps
back: rows on a machine: 3 sets: 6-8 reps
biceps: barbell curls: 3 sets: 6-8 reps
forearms: forearm cable curls: 3 sets: 6-8 reps

workout 2

legs: squats: 3 sets: 10-12 reps
chest: benchpress: 3 sets: 10-12 reps
back: rows on a machine: 3 sets: 10-12 reps
triceps: pulldowns: 3 sets: 6-8 reps
shoulders: dumbell overhead press: 3 sets: 6-8 reps

workout 3

legs: lunges: 3 sets: 6-8 reps
chest: dumbell flys: 3 sets: 6-8 reps
back: weighted chinups: 3 sets: 6-8 reps
biceps: preacher curls: 3sets: 10-12 reps
forearm: forearm cable curls: 3 sets: 10-12 reps

workout 4

legs: lunges: 3 sets: 10-12 reps
chest: dumbell flys: 3 sets: 10-12 reps
back: chinups: 3 sets: 10-12 reps
triceps: skullcrushers: 3 sets: 10-12 reps
shoulders: lateral raises: 3 sets: 10-12 reps

rinse and repeat cycle

I would workout 3 times a week, though I later found that I was able to maintain the same progress working out just twice per week.

The above routine was not set in stone, and would often change depending on whether I was working out at home or in the gym. If working at home for example, sometimes I would do pushups using resistance bands in place of dumbell presses or flys.

So what exactly did I eat? Well, I didn't exactly stick to a strict diet of oatmeal, canned tuna, and dry chicken breasts. Nor did I stick to a specific calorie ratio of 50% protein, 40% carbs, and 10% fat, or something similar. I did however use common sense, and that means making an effort to consume more protein than I normally would, and keeping to a minimum any food that is processed or considered "junk food".

I adhered to a "bulk up" diet, which typically has you increasing calorie intake, usually by 500 for every week where no muscle gains were made. Personally, I find 500 too big of a spike, and just increase calories by 200-300.

My philosophy though, is that as long as you bust your ass in the gym, and steadily increase calories, you will make gains

Also remember that while you will gain muscle with a bulking up diet, you inevitably put on a little fat as well. These bulking up diets are really a double edged sword. You'll be happy for the extra muscle gained, but also be disheartened at the same time by the extra bulge around your midsection. A little body fat is a necessary evil that comes with these bulking up diets.

Let me also add that while you're on one of these diets, you better be prepared to eat A LOT. At the peak of my bulking phase, I was consuming up to 6000 calories on workout days. Keep in mind that the average man consumes 2000-2500. it was no fun forcing food down my throat, and I even had to set my alarm and wake up in the middle of the night to consume a weight gain shake.

So once you gained an amount of muscle you're satisfied with, then it's time to get rid of all that ugly body fat you put on in the process. This will require a little more of your time, but the process is otherwise simple.

You will stick to your workout routine, but you will also add around 30 minutes of some type of cardio exercise first thing in the morning (preferably done on nonworkout days). This could include running, walking, jump roping, biking, smacking away on a punching bag, the list goes on.

In terms of eating, simply reverse what you were doing while bulking up. That is, reduce calorie intake by around 500 for every week that no fat was loss.

In the bulk up phase, you gained muscle with a little unwanted fat along the way. in the fat loss phase. you will burn off that fat, but a little muscle will be sacrificed along the way. I know, it sucks to lose even the slightest amount of muscle, as you worked tirelessly for every bit of it. However, this is just how the typical bulk up/fatloss program works.

Going back to my teenage days, after doing nothing but bicep curls day in and day out, and not seeing results, guess what I turned to? I figured maybe I needed a supplement. So I headed to my local GNC store, and looked around. At the time I was unfamiliar with supplement basics like whey protein and creatine. So what did I do? I picked a supplement that had a picture of a bodybuilder on the label. I am not making this up, this was how naive I was then. I figured since there was a bodybuilder on the label, then whatever it was, it must be for building muscle.

Let me make it clear that 95% of your muscle gains and fat loss will be from hard work in the gym and proper eating. Supplements are not a shortcut, and will not make you the next Mr. Olympia by the end of the week.

Let me go on to say that I believe that nearly all supplements are overpriced and overhyped. Having said that though, I don't believe they are completely useless. Supplements, especially the basics, does provide convenience. After all, it is easier to get a quick serving of protein from a protein shake, than it is to prepare, and consume a chicken breast or tuna sandwich.

My advice? if you choose to use supplements, stay with the basics. After a lot of trial and error, as well as money wasted, I decided that only the basics had any real use. For me this included whey protein, a weight gainer, and creatine monohydrate, though I later stopped using creatine as well.

There you have it, my experiences and advice. If building muscle is a serious commitment for you, then be prepared for a lot of frustrating moments. A lot of times, the results, or lack of it, won't feel like it's reflecting the effort you put in the gym. There will be moments when you hit those plateaus that just frustrates the heck out of you.

In the end though, if your desire is stronger than your frustrations, you will succeed. A positive attitude is a prerequisite for pursuing a muscle building quest.

21 Day Fast Mass Building is a guide that will outline everything you need to know to build up to 20 pounds of muscle in as little as 21 days without the use of supplements or anabolic steroids.

TacFit is a bodyweight training program invented by a Navy Seal. This system will have you sculpting a rock hard frame all by mastering the balance and weight of your own body. This is the ideal program for those unable to afford gym membership, or don't want bulky workout equipment consuming their living room space.