Archive for December, 2013

Add 10 Pounds of Muscle With These 6 Tips

To add 10 pounds of muscle is no easy task. But you can defiantly do it with the right program, determination, and a little time.

If you use just a few of these tips, you can make some progress. But if you use all of them together, you’ll make great progress very quickly!

Eat More!

To put on muscle, you must eat more. That muscle doesn’t grow out of thin air – eat!

You’ll also need to be eating your protein. Protein gives you the building blocks to support and construct more of your body, especially muscle. Good sources of protein include beef, chicken, pork (all dead animals, really), eggs, yogurt, and milk.

Damn Hard Weight Training!

Bodyweight exercises help, and there’s nothing wrong with kettlebells or CrossFit, but old fashioned barbell and dumbbell work is really how to add muscle. It’s simple, and people have been using barbells and dumbbells for decades to add muscle.

Lift heavy weights and do big exercises like the squat, deadlift, and bench press. These big lifts stress a lot of your body and help you add muscle size quickly.

Especially squats – they strengthen your legs, hip, and back muscles. You can’t go wrong with squats!

Rest and Recovery

Then after you’ve lifted, rest. Rest is an essential part of putting on muscle, since you need to give your body time to grow and add quality muscle.

If you eat enough and get lots of rest and sleep you’ll do fine. And remember, if you’re really active doing sports or martial arts or dancing, then you’ll probably need more rest to put on that muscle and if you’re just sitting at the computer all day.

Overtraining is the flip side of this. If you’re too active and don’t eat enough and don’t get enough sleep, you won’t put on the muscle – you might even lose muscle mass! So do yourself a favor and rest.


Do you really need supplements? No.

Sure, your can take them and you might get benefits, but really hard work in the gym is THE way to add 10 pounds of muscle. No amount of concoctions or special potions will make up for a crummy workout program.


Genetics really don’t play as much of a role as everybody seems to think. True, your genetics determine the upper limit of how much muscle you can have, but anybody can add 10 pounds of muscle. Anybody.

Some people say that they aren’t the right type, the iconic mesomorph who’s well muscled. That’s B.S. – with enough sweat and a good workout, you can become much tons more muscular.

Don’t make excuses about why you can’t reach your goals. Work hard, have a good plan, and just do it!

20 Rep Squats

20 rep squats is an old program for building muscle fast. Basically, you do lots of heavy, deep squats (20 of them) until your muscles are in tons of pain, and then you drink tons of milk and eat a ton.

It’s ludicrously simple, and gives you great results. Workout hard, eat, and rest. Try it.

If you want to get more info about how to put on muscle, check out this info on 20 rep squats. If you follow that program you’ll be able to become a muscular mesomorph. I’m Aaron McCloud and I run the website Complete Strength, and I’m an American College of Sports Medicine certified Personal Trainer. I’ve been lifting heavy things, trying different diets, and practicing Japanese martial arts for quite a while. There’s a lot of info about all different kinds of strength and weight training, and how to get ripped. Check it out!

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Five Ways to Fit Fitness Into Your Life

Everyone is pressed for time these days. It does not have to mean that fitness can’t be a part of your life. In as little as 10 minutes a day, you can begin to make positive changes to your body.

People often have an all or nothing idea about exercise. They feel that if they can’t fit in an hour of exercise that they will do nothing instead.

Successful exercisers make fitness an important part of their lives. Try scheduling your time to exercise like you would any other appointment.

If you are struggling to fit exercise into your day, try these fitness tips:

1. Tackle one body part per day and perform as many reps as it takes to reach failure. Or set a rep goal for yourself and do as many sets as it takes to reach your goal.

2. Exercise while you watch TV. (Don’t just sit there, DO something.) Why not do some crunches, or leg extensions while watching the tube? How about some lunges? Anything yo can do in a gym sitting down, you can do at home sitting down in front of the tube.

3. Superset your workouts. Put two exercises together and perform them one after another with no rest in between. You can either do a mixed superset of an upper and lower move combined, or you can choose two opposing muscle groups like chest and back.

4. Combine 2 moves into 1. Any time you perform a lower body exercise and your arms are not involved you miss out on a time-saving opportunity.

Try performing a lunge with a curl, or lateral raise. Or a squat with on overhead press.

You could create an entire workout around this concept and divide up your body parts and exercises so that you keeps things fresh.

5. Circuit training. Select a number of exercises for your entire body and perform them as a circuit with little or no rest in between. Repeat as time allows for 2-3 circuits.

People will always find excuses to not exercise. These tips show you how to fit exercise into the busiest of schedules and get the benefits of regular exercise.

It’s not about finding the time to exercise, it’s about MAKING the time to exercise. No matter how busy you are. It’s always better to do something than nothing.

The information contained in this article is strictly for informational purposes and is not intended to provide medical advice. If you are sedentary or over 40 please get clearance from a doctor before starting an exercise program.

You have permission to publish this article electronically, without changes of any kind, free of charge, as long as the bylines are included, and remain working hyperlinks. Please send a copy of the URL where you have posted this article.

© Rick DeToma

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