How to build muscle quickly 
Tip Sheet Credibility: 7
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| Stick to the basic exercises like squats, deadlifts, stiff legged deadlifts, lunges, dips, chin ups,etc. and avoid silly little machines Tip Credibility: 10 (Best Tip!) |
| After the last rep of a set, try and get one more and continue to push or pull against the bar for 20 seconds. On exercises like benches and squats be sure to have a spotter or use a power rack to keep from hurting yourself. Tip Credibility: 10 |
| Use drop sets. Go to failure on one set of 8 to 10 reps than quickly take some weight off the bar and rep to failure again, trying to get 4 to 6 more reps Tip Credibility: 9 |
| Do more work in less time. Start slowly decreasing your rest time between sets while working hard to keep your weights and reps the same. Tip Credibility: 9 |
| Drink a post-workout shake. Here is a version of my favorite muscle building post-workout shake.
1 1/2 cups of Orange Juice
40 grams of whey protein isolate
1 serving Creatine
1 cup frozen fruit
http://gregggillies.getprograde.com Tip Credibility: 8 |
| Experiment and see what repetition range your body responds best to, you maybe shocked at what you find. Tip Credibility: 8 |
| Use progressive overload. If you're benching 150 for 10 reps now and a year from now you're still benching 150 for 10 reps you aren't going to build muscle. Tip Credibility: 8 |
| Hype yourself up because you cant always depend on somebody else to workout with you. And work your muscles to failure like Greg with the extra g's said Think about long term goals nobody can gain a noticeable amount of muscle in one week.
H-TOWN Tip Credibility: 6 |
| Oh No! somebody didn't like my tip. AAAH WELLL that's my tip and I'm sticking to it. Tip Credibility: 5 |
| There are several nutrition principles that you need to follow if you want to build lean muscle effectively. These include varying your diet, following a high energy diet, consuming enough calories, timing your food / nutrients and stopping megadosing. Tip Credibility: 4 |
| *DON'T FORGET* that you need sleep and rest so that your muscles can repair themselves. Tip Credibility: 4 |
| The 1% rule...The 1% rule means that it really only takes 1% of your given time every week to keep yourself in top shape...No more excuses...you have to be consistant with your program. Tip Credibility: 3 |
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