1. More Training
This suggestion is controversial in that some people think training less is actually beneficial, whilst others believe that the more you train, the faster your muscles will grow. I believe the latter but with conditions. You can train the same muscle everyday (you know that) but what is the point of wasting time taking complete days off when there are so many other muscles to train? Stick to training each muscle twice per week, but train other muscles whilst the previous worked ones are recovering.

2. Workout Variety
Just doing more sets or reps generally won’t make a massive difference to your gains. Because it is all about the weight you are lifting and not necessarily how many times you can lift it. Gradually increasing your weights over time is the best way to get fast muscle gain.

3. Sweet Spot
People try out different rep patterns but the key is to hit your sweet spot; usually 6 to 12 reps which will keep your muscles under enough tension each lift for them to be strained enough to grow. Adjust your weights so that you can achieve this rep amount without it being overly easy or difficult.

Now, back to that guide I mentioned earlier. It is called No Nonsense Bodybuilding and has been instrumental in my muscle gains and ongoing fitness. It shows you how to achieve fast muscle gains with just 3 hours of training per week, training each muscle twice every 5 days and how to achieve the best results in just 6 months.

Click here to read No Nonsense Bodybuilding

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But what really works?

Is there more than one routine that will give you the results you want?  Without a doubt, there are so many different ways to train that you could not possibly define the perfect muscle building workout routines. But there are certainly some practices and exercises that are better than others and that are tried and proven to work. Bodybuilding is an old sport so naturally by now people would have a good idea of what are the most effective routines and exercises.

5×5 Training
This type of training routine has gained popularity in recent times. But one reason that people overlook it is that it’s so simple. They believe that working out should be complicated! The 5×5 training method is by far one of the most effective for gaining muscle. All it involves is doing five sets of five reps for each exercise in your workout. Once you can comfortably do that, increase the weight. It is a good idea to focus on the upper body on one day and the lower body on the next day with the 5×5 routine.

Single Set and Multiple Set Routines
Single set routines involve doing one set for each exercise. Beginners usually start with this type of routine. Multiple set routines are the most common type and there can be endless variations. You can do pyramid weights or focus on doing more reps per set.

Pyramid Routines
This involves starting with a lighter weight and doing more reps, and gradually moving up to a heavier weight with less reps. The only downside is that pyramid routines involve a lot of time adjusting weights, but they can be effective. Many people combine the pyramid workout with a muscle failure ending whereby the last set using heavy weights is done until muscle exhaustion and not just stopped when a certain number of reps are lifted.

For more ideas on the best muscle building workout routines check out the excellent guide Turbulence Training here.

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There are two sides to the equation and if either side is missing or compromised, you will not gain muscle mass quickly. There is little point working out to the point of exhaustion if your diet is all wrong; you are simply wasting your time and energy, and may in fact end up going backwards as your fat levels rise.

Have you been bodybuilding for a while but have recently stopped seeing gains? If so, you need to change your workout routine.

Over time your body becomes accustomed to your regular workouts and the weights that you life. You must be constantly pushing your body to new levels if you are to increase your muscle. Fast muscle growth will result from a workout routine that is constantly changing and keeping your body ‘on its toes’.

One way that works for gaining muscle mass quickly if your gains have recently levelled out is to use a different rep range. Instead of your usual (for example) 8 reps per set, attempt a lower rep range or a higher range.

A low range would be 4 reps (but you’d have to be using pretty heavy weights to benefit from this). Alternatively doing sets with reps up to 15 or even more occasionally can really confuse your muscles and have them working in ways they aren’t used to: that is the ultimate way to work your muscles to their furthest extent.

Slowing down your lifting can also bring about quicker gains, particularly if you have been weight lifting for some time. Many people have a tendency to rush their lifts, but slowing down means your muscles are bearing the load for longer – resulting in exhausted muscles and extra gains.

For more in depth tips and strategies for gaining muscle mass quickly, download No Nonsense Bodybuilding; the guide that helps you build rock hard muscle in less than 6 months.

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Muscle gives you strength and energy. Fat makes you, lethargic, unenergetic and inflexible. It also looks horrible.

But don’t be mistaken: many people who build big muscle are not considered by purists to be ‘fit’. People have different definitions of fitness.

For some, it’s about being able to run a marathon. For others, it’s about how you look. On looks alone, bodybuilders are certainly fit. They are toned, muscular and have very little body fat.

But can bodybuilders run a marathon? Well, it depends how big they are and how much cardio training they do. Huge bodybuilders are unlikely to be very flexible and probably don’t enjoy running all that much. With that said, I hate to stereotype and there are certainly big guys who can run quite well.

If you want a balance between muscle and fitness you need to train both cardio and resistance workouts. The cardio will help you to retain flexibility that is vital when you are doing cardio work. The cardio workouts aid your heart and lungs and help to keep your health in check. Anyone who has toned muscles and can also run for at least 20 minutes without stopping is very fit.

But you need to lose fat before you can be considered to be really fit. Everyone has some fat on them; you need it and its normal. But excessive fat will just hamper your fitness and your weight lifting.

It’s sometimes hard to find the balance between losing fat and gaining muscle. Trying to lose fat without losing muscle is difficult at best. You certainly don’t want to be losing that muscle that you have worked so hard to attain.

The answer lies in the excellent Turbulence Training guide. The author is a strength training and fitness expert and the guide focuses on how to lose fat and gain muscle. But the catch is that he does it without cardio. How? You’ll have to read Turbulence Training to find out. Click here for full details

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A good body building program will use a good variety of exercises that are designed to work particular parts of your body. You need to work every single muscle within your body, so you will need to devise a variety of exercises to achieve this.

You will find that your muscles will grow when you are able to provide just the right amount of resistance to the weights you are asking them to lift. You also need to ensure that you have good nutrition as this is an important part in your body building program. This will mean plenty of protein and lots of carbohydrates, with fats (unsaturated only) in moderation.

Your body building program will also have some rest days built into it, as you need to give your muscles time to recover and to grow – this will only happen when you are at rest. Make sure you get enough sleep, a minimum of 8 hours is recommended for your body building program to work properly.

The benefit of a good body building program is that you will have nice toned muscles, and you will also become more toned and fit.

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This is a must if your aim is to make solid and noteworthy gains in muscle size and strength.   If you ar enot sure what a compound exercise is, it is a lift that will stimulate more than just the one group of muscles at the same time.   A good example of these types of lifts are the bench press, barbell row, overhead press, squat or deadlift.   Compound movements will allow you to deal with the most weight and will also stimulate the largest amount of total muscle fibers.

2) You Must Be Prepared To Train Hard.

This is one area that a lot of beginners fall down on.  To make serious gains you need to keep up a good level of training, this will make the differencde between an average gain and a good gain.  You need to be prepared to take each set of your muscle mass building routine to the absolute limit.

3) Keep A Note Of Your Progress.

Once you realise that your body builds muscle mass in response to the environment you will see that when you visit the guy you are breaking down your muscle fibers by using weights to train.   Your body will sense this as a threat and will react by rebuilding the damaged fiber so they are larger and stronger than before.  It therefore stands to reason that to carry on with gains in muscle mass and strength you will need to concentrate on progressing with your workout from week to week.   This could simply be by adding in an extra rep or or for each exercise, or by adding extra weight to the bar.  Keep it all noted so you can see how you are progressing.

4) Avoid Overtraining.

Although you need to train hard, you also need to be aware that overtraining is not going to do you any good when it comes to building muscle size and strength.  Lots of beginners make the mistake of thinking that more is best – they think that the longer they spend in the gym the better their results will be.   This is not right – too much time in the gym can hinder your progress.  Muscles do not grow in the gym, they grow while you are resting and eating.   Recovery is a vital part of the muscle growth process.  Your muscles will not have the chance to grow if you do not provide your body with proper recovery time.

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The key to building lean muscle is to increase the weights that you are lifting over time. As you become stronger and fitter, you will find it easier and easier to lift to a certain weight; therefore you must extend yourself by increasing the weights so that your body can once again be challenged. It is only through muscle exhaustion that you will be able to build lean muscle.

You can also increase the number of repetitions that you do with a certain weight, but there is a limit to this. Weight training is not about doing hundreds of reps; you will always at some point have to increase your upper weights limit in order to be able to tire your muscles sufficiently for them to be able to grow through recovery.

The other part of the lean muscle building process of course concerns your diet. What you eat will greatly determine how effective your workouts are. You can have the best workouts in the world, but if your body is not getting the fuel it needs to grow, repair and build muscle then your gains are going to stagnate or even go backwards.

Protein is the main component and focus of a bodybuilder’s diet.

You have to push your body if you want to gain lean muscle: it is that simple. If your body can already life 35lb weights easily then you need to increase it so that you reach a point of exhaustion while lifting.

Your goal when entering the gym should be to improve upon your previous workout. You should always be gaining momentum to move forward and improve your workouts each time. Every small milestone is a step in the direction of increased muscle mass.

Learn how to build lean muscle and lose fat at the same time with the revolutionary training guide Turbulence Training which squashes common bodybuilding myths and reveals how to get the fastest muscle building results.

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To get started you need to learn how to do body building in a healthy way. You should start by getting to know the gym and machines you are going to use. If you know the gym well and you can get to know the employees enough to let them know what your goals are, you are going to get a lot more out of your membership.

One of the important parts of body building is taking care of your muscles. You should do repetitions of the different muscle groups, repetition will help you bulk up more. You absolutely have to give your muscle groups a break though. To do this you have to give each group at least 1 or 2 days off between working them.

The reason you have to do this is because your muscles can get too strained if you continuously work on them. They will cause you more pain and can actually cause you to drop things and not work the way they are suppose to when you try to use them. This could mean when you are exercising the next time a muscle group might fail on you and you could drop weights on yourself, which is a great reason you should always have a spotter.

On top of that, you could actually rip a muscle if you aren’t careful. This is actually why it is a really good idea to keep a list of all the workouts and machines you use everyday you are in the gym. Most gyms usually provide you with a tracking sheet to use. All you have to do is mark down the machine you used, the amount of weights you used and how many reps you did.

On top of taking care of your body with the exercising you are doing you should also be taking care of it with a healthy diet as well. Make sure you are drinking a lot of water, eating right and getting a lot of sleep as well. Your body needs to stay hydrated and it needs a decent amount of rest. All of this will contribute to your natural body building.

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1. Train to Exhaustion
You have to get to the point of muscle failure at each session. That is when your gains will take place as the muscle repairs itself and grows.

2. Get Adequate Rest Between workouts
Don’t train the same muscle everyday. In fact, just twice per week on the same muscle is sufficient as it needs maximum recovery time otherwise damage can occur rather than gains.

3. Mix It Up
Don’t do the same workout week after week. Do different exercises, different weight levels and just keep mixing it up so your body does not become complacent. Also choose to reverse your workout routine every second week or month so that each muscle group as the benefit of being the first to be worked at each session.

4. A Good Night’s Sleep
At least 8 hours sleep is vital for bodybuilders. Many state that they need at least 10 to recover completely. You will soon learn to listen to your body.

5. Good Food is Vital
You can put 100% into every workout session but if your diet is lacking, you are not going to reach your full potential. Your body needs certain nutrients and generally more of them when you are working out. You need to be eating enough calories to cover what you are burning, plus more for your gains.

These 5 fast and simple bodybuilding tips will give you the edge when it comes to training. Remember, wearing yourself out completely each session is the best way to make those gains and improve your body. You’ll also find yourself feeling better as well, as your health improves and your strength increases.

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- overestimating how much weight you can lift
- Incorrect posture, positioning or stance
- Not having someone to assist you
- Not working out within your limits
- doing too much in one session

You can avoid injury by adhering to tried and tested bodybuilding training practices. There are thousands of books about the subject, but one in particular (a downloadable book) hits on the most important aspects of bodybuilding training and how to get fast results safely – without injury. Turbulence Training is an easy to read guide that instructs you not only on how to build muscle, but also how to lose fat fast: something that is easy to look over.

You absolutely have to trim fat if you want great muscle definition. Any excess fat will only hide your muscle gains. It is possible to lose a pound of body fat per week using the methods in Turbulence Training. It tells you the best fat blasting workouts that don’t bring about fat loss plateaus or loss of muscle. There is not just one workout program in the training book, but several to choose from. You can also use them all over time so there is a good variety in your routine.

Once you have lost the excess fat you have to keep it off by eating right and continuing to build lean muscle mass safely and correctly.

Because you are burning fat all day long, an extra 20 minutes of it at the gym won’t make a massive difference. Instead you can learn some short burst exercises from Turbulence Training that will let you achieve fat loss in half the regular cardio workout time.

Click here for more information about the Turbulence Training bodybuilding training guide.

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