“Success isn’t a result of spontaneous combustion. You must set yourself on fire.”
- Arnold H. Glasow
Note: This guest post was written by Mark McManus. Check out his website here.
Want to look better and burn more calories even when resting?
You will if you add some muscle to your frame.
Whether you want to be the next Ronnie Coleman or just want a more defined / toned physique like Brad Pitt or Jennifer Aniston, you’ll need to build some muscle mass.
So here’s 10 tips to help you build pounds of lean muscle and get the body of your dreams.
1. Pursue Progressive Overload.
The law of progressive overload simply says that you must increase the amount of reps or the weight lifted every single workout (or as close to this as humanly possible) in order to ignite muscle growth.
The body adapts to stimuli, so how do we use this to our advantage? Well the key is to place ever increasing demand on the body, thereby forcing it to continually adapt. Training with weights is undoubtedly the best way to achieve this. You can know precisely how much weight you can handle and can also make incremental increases over time to spark muscle growth.
If you workout with the exact same weight every session and perform the same number of repetitions, how can you expect your body to grow? So, if you want bigger biceps, you must increase the weight you are lifting every session or the amount of repetitions. Remember:
Progressive Overload = Muscle Growth.
2. Perform 8-12 reps.
8-12 reps on any given exercise will stimulate most muscle growth. Lower rep ranges of say 3-6 work well for building strength but not necessarily muscle hypertrophy (growth). Higher reps e.g. 15 – 20 can indeed stimulate muscle growth but it is far from optimal. You should be lifting a weight so heavy that you can’t get more than 12 reps but light enough to allow you to get at least 8 reps.
3. Perform 6-9 sets.
Yes just 6-9 sets per body part. If you are working out with good form this is all you need to stimulate muscle growth. You want to keep your workouts under 45 minutes to avoid the release of hormones that actually break your muscle tissue down (catabolic hormones). Luckily, you can easily accomplish this by performing a maximum of 9 sets per body part.
4. Eat Eat Eat.
Working a muscle tears the tissue, it then repairs and grows. Muscles need fed in order to allow them to grow. Basically you need to eat big to get big. A good bodybuilding diet will allow you to grow without adding fat at the same time.
5. Increase the Amount of Protein in your Diet.
Muscle = protein. In order for muscle tissue to repair itself after your weight-training sessions it needs an abundance of protein. Some beginners don’t take enough protein and some more experienced guys take ridiculously extreme amounts of protein. So how much protein is enough to supply those hungry muscles? Use the following formula for the most accurate daily protein requirements.
Lean Mass Weight (Kg) x 2.75 = Daily Protein Requirement
Your lean weight is your total body weight minus the amount of fat you are carrying. You will need to know your body fat percentage for this. If you are unsure about this, you can get a good estimate by using the ‘Body Fat Calculator’ in the sidebar at MuscleHack.com site. Another good rule of thumb is to take 1 gram of protein for every pound of total body weight. So a 160 lb man would take around 160 grams of protein per day. My favorite sources of protein include
* Chicken
* Steak
* Pork
* Eggs
* Cheese
* Whey Protein Powder Shakes
* Seafood – tuna, prawns, salmon…
* Nuts
* SeedsHere’s a good post showing great vegetarian sources of protein.
6. Eat Fat.
A Low-Fat diet is not desirable in bodybuilding. Eating fat increases the amount of anabolic (muscle building) hormones in your body. These are:
1. Testosterone
2. Growth Hormone
3. Insulin-like growth factor (IGF-1)Some people resort to taking anabolic steroids in order to accelerate muscle growth but you can get great results by implementing the ultimate bodybuilding diet.
7. Make Sure you Drink Enough Water.
Getting enough water is crucial for peak strength and energy levels. You should shoot for around 12 x 8 ounce glasses of water per day. Remember you can include your protein shakes towards your daily water intake.
8. Avoid Too Much Cardio.
Cardiovascular work will rob you of muscle gains. Yes if your goal is to lose fat you should do cardio but make sure it is:
(a) Performed immediately after your weight training
(b) ‘High Intensity Interval Training’ form of cardio for a maximum of 20 minutes.
The reason that too much cardio isn’t desirable when your goal is to build muscle is that too much cardio releases catabolic hormones in the body, breaking down your muscle tissue; obviously this is counter-productive.
Sleep is so important for building muscle. We know that muscle tissue repairs itself and grows during rest periods but sleep is more important than waking rest periods.
Here’s why:
1. The release of growth hormone reaches its peak during deep sleep
2. Your metabolic rate slows which is perfect for muscle tissue repair and growth
3. Increased blood flow to the muscles
10. Relax.
Being stressed out results in a catabolic (muscle breakdown) environment in the body. One such hormone is cortisol. Remember that a calm, relaxed person builds more muscle than the hot-head
(assuming all other factors are equal).
Keep it positive and stay motivated!
Mark runs MuscleHack.com, a blog he started as a way to share insights into the oftentimes confusing world of building muscle and losing fat.
If you would like to get started today he has a free muscle building workout plan here. You can also download it as a free bodybuilding ebook.
If you liked this article, please bookmark it on del.icio.us or vote for it on Digg. Thank you!
What To Do When You SUCK
March 20, 2008
[...] Top 10 Ways to Build Muscle Mass Fast Tuesday, March 18, 2008, 7:31:04 PM | Ririan “Success isn’t a result of spontaneous combustion. You must set yourself on fire.” [...]
March 21, 2008
This guide is really useful for someone like me but unfourtunately the problem I have is sticking to the regulations outlined. I am sure it would work but it is having the dedication and commitment to following the training through.
Regards. John.
March 21, 2008
Good post.
The only problem is ensuring that you can actually stick to the recommendations. There are many good articles like this one out there but it is having the commitment to see things through.
If you have good willpower and a steady determination then this type of regime is idea in helping build body mass.
Regards. John.
http://www.snoringshop.co.uk
March 21, 2008
Glad to have you back. I enjoyed the article because I wish that there was a blog that talked about this when I was trying to bulk up. I made a lot of mistakes and I should have done more research. Arnold always said that you have to push past the first feeling of stopping, pushing through and really working that muscle to get real growth.
March 22, 2008
The post is very informative and I appreciate the information that Mark has provided, but I think that protein is highly overrated.
I personally am a vegetarian who eats mainly vegetables and fruits and I have a decent amount of lean muscle mass.
That being said, I think that we need to start paying attention to the sources of our food, rather than just the food itself.
The way our food is grown or raised has a lot to do with its nutritional benefit, if any.
In other words, there are healthy and unhealthy versions of the same type of food. For example, lean chicken can be either extremely healthy or extremely toxic; it all depends on the environment in which the chicken was raised and the diet that it was fed.
I am not trying to downgrade what Mark has said in his post. Rather, I am just trying to add a little extra something to take into consideration.
Thanks for the great post
March 22, 2008
Is this not a big step for a beginner.
March 22, 2008
This is one of the web’s most interesting stories on Sat 22nd Mar 2008…
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March 22, 2008
More weight vs speed?
One thing #1 doesn’t mention is speed.
Just a few minutes ago I finished a workout. I’ve gotten into the habit of just lifting the weight and straight back down and was intending to hold at the same weight for a few workouts forcing myself to slow down the movement – which I don’t think I could do with more weight
So what’s better – adding more weight on the next workout or slowing the movement?
March 22, 2008
[...] I recently ran across a very helpful post at the Ririan Project blog. The post, entitled "Top 10 Ways to Build Muscle Mass Fast" summarizes in a very easily understandable fashion the importance of both the type of exercises one must do to build muscle mass and the duration of those exercises. Guest poster Mark McManus also discusses the role of cardio and the importance of eating lean protein. [...]
March 22, 2008
This is pretty good, although I have a minor problem with the section on cardio. For an ectomorph, this is pretty sound advice, as you run the very real risk of robbing yourself of muscle gains.
For an endomorph like me, however, a lot of cardio is unfortunately necessary.
March 22, 2008
I like your article, but I see a couple of ways that we can force our body to constantly adapt, that you missed.
Our body is great at finding ways to adapt to the stresses that we put it through. It will even adapt to the number of reps that we do. I’ve heard that we should change the number of reps for the exercises that we do every two weeks or so. If we do 9 reps for two weeks, then our body just begins to get used to this number of reps. On the third week, if we change the reps to say 12, then our body will start to get used to this number, until we change it again.
Another way to keep the body guessing, is to change the amount of time you spend resting in between reps. If we change the amount of time we spend in between reps on every second and fourth week, along with the change of reps, this will help keep the body from adapting.
March 22, 2008
This are very good specs, this will not work if you’re not consistent!
March 22, 2008
These tips are quite helpful and practical too. I’ve put in a lot of weight since the last year or two and now I’m thinking of putting on some muscle weight too and building my muscles. Thanks for the tips. Have a Good day.
March 22, 2008
Nice ideas but I think that decreasing the fat % is important to mention.
Also will power and sticking to the plan is key.
Good luck to all !!!
March 22, 2008
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March 23, 2008
Thank you so much for the great article, and especially for the link to vegetarian sources of protein.
March 23, 2008
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March 23, 2008
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March 23, 2008
on step 1 – you can also decrease the time it takes over a period to stimulate muscle growth… using the same weight, reps and sets. Example – you complete your push ups in less time today vs yesterday. That will also trigger growth.
March 23, 2008
This article is pretty retarded. It does nothing to introduce the non-workout person into the workout person’s world. WTF is a rep, a set, a training, etc?
Also, I’m not sure the medical advice in this article is particularly sound or safe. Looking at the water requirements, the author says 12 x 8 ounce glasses, thus implying that you should drink a dozen glasses of water per day??? Poppycock! The body doesn’t require 96 ounces of water per day. You could argue 64. Even then, the majority of that water is embedded in the foods we eat. We actually only need 1 or 2 full glasses of water per day. Maybe 3 when you do the strenuous workout. Any more than that, and you risk flushing your body of essential vitamins and minerals. Consuming a dozen glasses of water risks water intoxication.
In general, I think this article is sloppy and irresponsible. The blog maintainer would be wise to replace it with a general notice advising readers to disregard the author’s decidedly amateur advice.
March 23, 2008
[...] Top 10 Ways to Build Muscle Mass Fast at Ririan Project (tags: health exercise fitness workout nutrition muscle diet) [...]
March 23, 2008
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March 23, 2008
I am most impressed with both the content and logic of your site. Of particular interest to me was the area on weight loss. Lots of good sense. The mechanics outlined are sensational.
What has interested me for a long time is the fact that losing weight is no longer a mystery and yet the ‘weight loss industry’ is a billion dollar industry. Yet the process appears to be simplicity itself. Either consume less than you burn or burn more than you consume. Yet the majority of people fail in the long run and end up heavier than before.
There has to be another factor or factors. I have researched this and I believe I am on the track of the answer. In the next few months I will know positively.
Meanwhile, I applaud what you have done.
Regards,
Ollie Lind
March 24, 2008
Truly faulty assumptions on many counts. Not sure why the “Protein=Muscle Growth” myth keeps getting passed around. Aside from Olympic lifters, increasing protein beyond a standard US diet will have no impact on muscle growth.
Gorrillas, Elephants, buffalo, etc are vegatarians (for the most part) but are quite capable of developing significantly more muscle mass that the average human.
March 24, 2008
Good point Greg,
I am also a vegeterian. There is a huge drive in gyms and work out magazines etc to include meat as part of a balanced workout regime.
I still think the above information is very valuable but you really need to be able to apply it and I am not sure the post in istelf is motivating enough to do that.
Regards. John.
March 24, 2008
Tip # 6 is often overlooked by most people because they don’t realize that fat is a major building block of testosterone
March 24, 2008
Great list,
The only thing I might do differently is the 8-12 rep range recommendation. True, this is the hypertrophy sweet spot, but most guys looking for muscle mass tend to workout in this range only. Working in your traditional strength rep range will actually stimulate a lot of muscle growth because these fibers don’t get any work usually. They are also mostly the high threshold motor units that get recruited at lower reps, which have the most potential for growth.
Also, if you work on strength for a cycle or 2, when you return to your hypertrophy range you will be able to lift more weight in your 8-12 rep range… = more volume = more muscle.
Not to take away from the post, you make some excellent points.
March 24, 2008
[...] Good sources of protein include eggs, chicken, cheese, and seafood. What does your muscle mass buildup diet look like? Share your workout tips and eating habits in the comments. Photo by victoriapeckham. Top 10 Ways to Build Muscle Mass Fast [Ririan Project] [...]
March 24, 2008
step two is backwards. To gain mass you should do lower rep with higher weight to gain mass. Once you pass 12 you get into cardio range. You need the heaviest weight you can handle to add mass.
March 24, 2008
im 23 yrs old and im just 52 kg.. Can you suggest a food time table??
March 25, 2008
[...] Good sources of protein include eggs, chicken, cheese, and seafood. What does your muscle mass buildup diet look like? Share your workout tips and eating habits in the comments. Photo by victoriapeckham. Top 10 Ways to Build Muscle Mass Fast [Ririan Project] [...]
March 26, 2008
[...] Top 10 Ways to Build Muscle Mass Fast at Ririan Project [...]
March 26, 2008
I happen to think that it was a pretty good article; if rfjason does not know what a set or a rep is then he has no leg to stand on by critising this article.
wrt to protein = muscle debate, people need to realise that there is a difference between adequate and optimal amounts of protein. Sure, you CAN build muscle without bumping up your protein levels too high, but if you want optimal progress you will get there quicker by upping your protein consumption. The protein naysayers are quiet correct in that you don’t NEED that much protein, but there are countless studies to prove that strength athletes will make faster progress on higher protein diets.
The only thing that I would disagree with is the 8-12 rep range. I know, this is the optimal hypertophy range, but 99% of gym-goers already work out in this range all the time. Most people would do quit well doing a strength cycle for 4-6 weeks and workout in the 3-6 rep range with higher sets. eg: 5×5, 8 x3.
Changing pace like this can stimulate more muscle growth and more importantly, when you go back to 8-12 reps you will be stronger and able to lift heavier weights. More weight = more volume = more muscle growth in the long run.
March 26, 2008
After seeing a scrawny looking rock-climber kick a buff-looking body builder backwards, forwards, and sideways at any number of strength exercises, I’m less interested in building ‘muscle mass fast’ and more interested in actually gaining strength and fitness.
Seriously, the body builder guy seemed to have *huge* muscles, and yet, when it came to pull-ups, push-ups etc, it seemed like they were mostly ‘fluff’ compared to the scrawny guy.
What are the recommendations for building dense, rather than big, muscle?
March 30, 2008
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April 1, 2008
These tips are quite helpful and practical too.
Thanks for the tips.
Have a Good day.
Femina
April 2, 2008
Muscles does not equals fitness and I frown upon the advice on limiting cardio exercise.
Cardio is important for the heart and lungs.
April 12, 2008
I push as heavy as possible for 3 sets of 6-8 reps then drop the weight by half and crank out a set of 15-20 what a pump and feel really torched.
April 16, 2008
This list is good, but oh the power of pictures b/c that man is the only reason I had to comment. Good choice
April 18, 2008
You also have to be careful. It was progressive overload that eventually caused me to blow out my achilles tendon.
I’m on the mend now and I think it’s going to heal pretty well, but it wasn’t pretty and it took a long time . . .
MrAchievement
Stanley F. Bronstein
Attorney, CPA, Author & Professional Motivational Speaker
April 21, 2008
Your tips suit my husband , great post ,
Tracy ho
wisdomgettingloaded
April 21, 2008
ok,I really do not wish to argue this point,but gorillas, elephants and other such animals are predisposed to grat threw evolution and genetics,not because of what they eat.And every top level athelete I have ever met has always eaten a geart deal of proteins,and I myself tried a vega diet years ago and I did in fact lose some strength,and lost muscle size.I like the articles here on this site, but I would also like to really drive home that your workouts needs extreme intensity to truly cause truama to those muscles and lots of rest to let those muscle adapt and recover!
April 28, 2008
Good post. I would also add that 30-45 sec between sets is crutial for that increased intensity. You don’t have to translate intensity into explosive or super heavy, but the overall volume and time under tension has to be there. So slow and controlled can add plenty of muscle too, and may lead to less injury for those not used to lifting heavy. Oh yeah, start your workout with the largest muscles like the legs and back (squats, deadlifts) and get that T-boost you are looking for. Free weights with compound movements are the only thing people need to worry about…playing on machines won’t get you big and strong.
May 7, 2008
Good post. I pretty much have been following this type of routine for the last year. Starting with a few heavy sets, then going lighter and upping the reps to finish. The only thing I possibly do different and have found very beneficial is pushing each set to failure – when you can no longer complete that last rep without ‘cheating’ or a spot. the diet is important too as mentioned. More protein, less carbs and don’t sweat the fatty stuff too much seems to do the trick. I’ve managed to gain over 10 pounds in the last year like this, which I’m very happy with.
June 12, 2008
Build Muscle – How To Build Muscle Mass Fast – Complete Guide…
In learning how to build muscle, people are often lead astray by unsubstantiated claims, fad workouts and diets.
You will note that the title of this article is ‘How To Build Muscle Mass Fast‘ – this is not to say you can ‘build crazy…
June 17, 2008
I like the list, the title is very misleading. Building Muscle is not a fast process.
August 4, 2008
Hi!there i want build big muscles, my problem is i cant eat 5-6 times a day because i am a full time employee.from 7:30am until 4;30pm.I can only eat 3 times, break fast lunch and dinner.Can you help me with diet plan that can help me eat enough food to buliding
August 15, 2008
nice instruction, thanks
August 20, 2008
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August 28, 2008
First off I would like to say that protien is scientifically proven to build protien. I am 25 years old and i have 18″ arms due to the protien intake and hard (hard Core) weight lifting. Thats not massive but its good compared to me being a small scrawny kid a few years ago. Oh and 12 glasses or water is essential to a weight lifter due to the extra water being lost by him. Also most supplement that you take with your workout must have lots of water taken with them. Muscle stimulation and rapid growth is due to changes in your workout such as reps, weight, and sets. Muscle confusion is a must in weight training. Remember 8-12 reps is a must for building muscle and if you dont believe that visit jaycutler.com Im pretty sure he knows what hes talking about. Dont only take protien, take amino acids, and multivitamins, eat well, and also a little creatine has been proven to help recovery times. There are lots of things involved in building muscle and the most important that people just cant seem to wait for is time, its a must. Dont kill your self in the gym but get a good plan together and stick to it. A good plan will target all muscle groups. And now onto rest, rest is a must also at least 8 hours a night and thats a must on nights youve hit the gym. Also a good high intencity cardio secssion less than 20 minutes will support good health but still maintain your heart, besides the intese weight lifting session will also raise your heartbeat alot more than you would expect. Good luck to all of you young lifters and over time go talk to the big guys in the gym you will learn lots.
September 29, 2008
Thanks for the tips.
Have a Good day.
October 21, 2008
I have some trouble with acne after working out: i’m 18 and i love to work out, but this is a recurring problem. I decided to experiment and found i have no problems when i don’t work out, but then i have problems after working out, Any suggestions?
PS. Astringents don’t work too well, and i do bathe and wash my face often)
November 11, 2008
Very informative. Thanks for the good tips!
November 18, 2008
Those are really some good tips. But do you think that taking those growth hormones actually helps?
December 1, 2008
Hello my name is Merle Dean Shamblin and I would like to be your new friend. I sure could use somebody to chat with. I am a 47 year old long haul truck driver who currently lives in Duncan Oklahoma. Dec 8th 1960 I was born in Fairview Oklahoma. Moved to Caddo and Washita counties where I attended school at Colony Hydro and Weatherford. My parents Malvin and Wanda Shamblin were cotton and peanut farmers. Dad died in 99 from lung cancer. Graduated from SWOSU with a business degree. My two sisters are LaDonna Hubert and Malva Burrahm. Dennis is my brother. I have been a truck driver for 14 years and have driven 2 million paid miles. I have received many safe driving awards over the years. I am single and have never been married. I have a wide range of interests and am pretty much an open book. Currently I drive a 2006 Freightliner for a major carrier. I dont go to Canada very often. I dont have a dedicated route so I run the entire lower 48. I enjoy reading cinema music sports travel etc.
January 22, 2009
There are many things you;ve missed in this article, but overall its a good article for tips.
lets not fool ourselves, if you want to build muscles fast you need to take creating, proteins, and from then you need to build up onto something stronger. I have never taken human growth hormone, but if you want muslces fast that’s the way to go. If you do follow his guidelines then you will build muscles, but it will take trainings and a lot of hard work. Its not that you can build that in a month, or even in a year, it takes years of training for muscle mass.
First thing is that you need to be constant, and work out at least 3 times a week. Make yourself a plan (separate the mouscle groups – one of the most important thing in training not mentioned) which you can stay on and work on for the next 3 years (at least). Getting muscles and keeping them (and yourself) in form is hard, but if you do it often and enjoy doing it (like everyone does, and even if you dont at some point when you see differences you will start liking it) you will get your results.
From the picture on top I can see that you have short biceps and that you may need to do extensions a lot more so they would look better, other then that I see that you took something other then natural food intake (since your muscles look like they’ve been built pretty fast, and they dont look like muscles that are gained from natural sources and over the years – I may be wrong though).
Ok now to go back to program, and everyone shoudl take this advice.
Separate your muscles (or work outs) into 3-4 groups.
I did mine as chests and biceps,
upper and lowe back and triceps,
legs and shoulders
(if you are a started do everything for first four weeks or even more if you think you should build up something so you can separate moucles)
then I changed to
legs and biceps
chests and triceps
shoulders and back
First start of with bigger mouscle groups and do smaller later (for example, you do bench press first then you do few other things for your chest group and then on the end you do 2-3 exercises for biceps). Its important to remember that you need to drink water at all times, and to take breaks between exercises. I never measure my time, as my work out consists of 1 hour training 3-4 times per week.
I do not take anything as of yet (and probably the only thing I will take is creating with some proteins) but I do see the difference after 4 months training (I did work out before, but I made a one year break since I had to work and move to Europe).
And the thing I didnt mention is cardio, sit ups, push ups… – that you do whenever your training was not as tiring and you feel like you can do more.
Ok and one final thing :
I am a smoker, and when I quit smoking for the first time (i started smoking again – stupid of me but I like cigs and weed, so I cant really say that I want to quit again, but who knows I may try again) I gained a lot of weight. If any of you smokers want to quit smoking, the best way is to go to the gym (and I mean go as much as you can). Since your body (methabolism) will drastically change you have a lot of help from your body to gain muscle faster then anyone who doesnt smoke. You will have a lot more energy then when you smoked, and you will have a lot of nervous times (which produces energy) that you can turn into working out and training. I went from 75 kg to 85 in few months and then to 93 which now since I started smoking again I dropped to 83. This is one thing that will work out on your side by quitting smoking (you can turn into muscles faster). O yeah and weed is good for working out, it relaxes your mouscles after work outs and makes them grow faster (if you are a stoner like me).
Well good luck and hoep everything works out.
THis is program for guys, if any girls wants me to tell her some tips for working out (of course you have to be single
then shoot me an email.
Peace
Serbian Rasta
January 30, 2009
Well I’m 15 years old, and I’m sick and tired of being so skinny. My arm is about 12.6″. I started this about 2 weeks ago, I’m sure my muscles haven’t moved but i know i have lost so weight around my stomach. I eat much healthier now and much more than i normally would, I drink about 12 glasses of water everyday. The only thing is i can’t get a hold of WHEY where I’m from(Caribbean), it may sell in my country but i haven’t found it so far. However i eat a lot of cheese & chicken, drink lots of milk and i also drink “Ensure” once a day, its a balanced nutrition drink but only contains 13g of protein.
I weigh about hmm, well I’m tall so i weight about 125 or 130. My arms hurt like hell but i think its worth it. I do these exercise every night of everyday. I do not cheat these routine either. Normally i won’t stop doing reps until my arms start shaking even when i feel the terrible burn, i know its suppose to tear the muscles. Well i’ll be keeping track of my muscles throughout the year i hope to increase my arm to a ATLEAST 15″ by 2010. haha im expecting much more though. I am actually looking for a response from the writer but i would be glad for any comment of my progress so far i always check this page. Thanks alot Ririan.
January 30, 2009
yes and thnx in advance to anyone who comments
January 30, 2009
:p lol i also play soccer so im fit
February 16, 2009
Snorting hydrocodone….
Hydrocodone….
February 25, 2009
Great article, covering one approach.
In response to section 6: Another alternative to taking anabolic steroids for fast muscle growth is to use prohormones.
Legal bodybuilding supplements can dramatically enhance the effectiveness of the types of diet & exercise
March 5, 2009
Great Post! I was reading earlier on and someone had stated how Important it was to stay motivated. To do this I plan to read your post every day, seriously
May 11, 2009
Excellent information. Right down to the point. I would like to debate that cardio though. If you have enough carbs in your blood system and glycogen storage, there should be no reason you would be burning muscle. Muscle burning would be in result of having not enough carbs in your system.
May 12, 2009
Great article !!
i would like to add changing your routine often and supplementing with creatine (for those willing to do it) to that list.
thanks
June 4, 2009
I wonder if its ok to smoke, while resting between sets
June 30, 2009
Good point! You may find this post helpful in order to start your work out – How to Make Exercise a Habit