How To Build Muscle

Step-by-step Instructions

Here is what you need to do...
Step 1

Hate Being Scrawny? Do Something About It! We are still a society that is very much driven by our physical attraction toward one another. People that are tall, or attractive, or heavily muscled are statistically more likely to be happy in life. They can get the best jobs, the most attractive mates, and the most affirmation amongst their peers. Rather than rebel against this truth, why not exploit it?

Step 2

You, too, can become the same kind of muscle man you used to be intimidated by whenever you were out in public, and have access to all the advantages he might have had. Even more, possibly, by applying to become a Campus Man!

Step 3

George McIntosh understood completely what it means to reinvent yourself, and he's loving every minute of his new lease on life. Deciding to lift weights was the best decision he ever made, but all that well-toned muscle is just half the fun. The rest comes from the popularity and fullness that your life takes on the day you can call yourself a Campus Man.

Step 4

Fortunately for you, we live in the age of the internet, and information about how to attain the physique you're after more quickly and safely than ever before is at your fingertips. Whether you're someone who learns from reading, from watching, or just from diving right in and hitting the gym, there are experts out there willing to lend you their experience. Here are a few selections that might help you get started.

Step 5

Books That Show How to Build Muscle Encyclopedia of Muscle and Strength $14.93 The quintessential dictionary of modern bodybuilding. The information herein was put together by one of the chief editors of Muscle & Fitness Magazine, Jim Stoppani, and his expertise really shines through. This muscle building masterpiece contains over 200 individual exercises for every major muscle group, and even suggests some very practical ways to combine them into your own effective, personally customized weightlifting plan. A fantastic companion for someone who wants to learn a lot about what they're getting into before they get started with weightlifting.

Step 6

Men's Health Home Workout Bible $14.93 The information in this book can save you an absolute fortune on gym memberships and equipment. In the end, it's the results that count. As long as you're packing on the muscle, no one cares whether you're doing it at home or in the gym. The Home Workout Bible has everything you need to turn part of your own house into your own bodybuilding sanctuary, all while saving a ton of money.

Step 7

Best DVD to Learn How to Build Muscle Men's Health Huge in a Hurry $35.99 This DVD illustrates everything about getting as big as possible as fast as possible. You'll be lifting bigger than you ever have before, and you'll also be eating like a pig. Bulk is the name of the game here, and the trainers in this film will turn you into a monster!

Step 8

Obviously, learning how best to do something from the professionals that have been there before you is probably the smartest way to go. No matter what your athletic ability or previous training, you're going to find some serious motivation just by seeing what the men and women in the above selections have accomplished for themselves.

Step 9

Some Aspects of Building Muscle You Will Learn in These Recommended Books or DVDs The thing that makes the pro bodybuilders so special is their willingness to innovate, and try new things that will put them at a whole new level of fitness. Fortunately for you, it's not that hard to stand on their shoulders, and gain from their insight. Below here are some more advanced workout techniques that you should save for after you have started to see some good gains from your regular routine.

Step 10

Heavy Duty workout sets will get your blood pumping faster than before. Usually, people do a warm up set of calf extensions, followed by building up to your target lifting weight over the course of 2 to 3 sets. In a Heavy Duty workout, you go straight to your heavy weight right after your warmup set, and lift 2 to 3 sets of that. That will put a greater, more sudden strain on each head of the entire calf muscle without necessarily being dangerous.

Step 11

I go/You go is a fun game to play if you have a lifting buddy who is as dedicated as you are, and roughly the same level of strength. You play by picking a weight with an exercise, say for your bicep curls, and lifting a set. Your friend stands in front of you, and you immediately hand the weight off to him for his set. When he finishes, he immediately hands it back for you to start again, until one of you stops from exhaustion. The competition will kill your muscles pretty quickly.

Step 12

Explosive reps are designed to boost the metabolic rates of your muscles. This might be a good idea for big, compound movements like squats, which work your entire leg at once. The general idea is to contract the leg muscles (the "up" portion of the rep) as quickly as you possibly can, while still keeping control over the weight. Afterward, you let it down more slowly on the next rep, to give yourself a good negative burn as well.

Step 13

Learn How to Build Muscle By First Learning Muscle Group Names When being introduced to new exercise names and different muscle groups, you can save a lot of time and confusion by learning the basics of anatomy. Just the basics. This will help you in ways you may not consider. Some guys take forever to know the different names of muscles and make mistakes such as performing exercises intended for the wrong muscle group. Choose one of the two products below - a poster or a book/manual. These can be of great help for a beginner!

Step 14

Although there are cheaper posters available, we highly recommended spending a little more for the Fitnus Male Exercise/Muscle Guide $21.99. This laminated poster shows you a lot more than the names of the muscle groups. It also lists the most popular exercises for each muscle group. This can be of great help for a beginner trying to memorize all of the numerous exercises and how which muscle group they help. There is another bonus to having this poster on your wall. Girls will see it and take an interest in your transformation. If girls walk into your apartment or dorm, they will definitely ask about this poster! What a great chance to get to take your shirt off to show them your gains!

Step 15

If you want something you can carry with you, or you are the type of guy who wants more details, order Strength Training Anatomy $14.93. Strength Training Anatomy offers detailed illustrations about your muscles! This book is not a lot of lengthly text. This manual is very easy it is to follow. This book also depicts exactly how you should be doing exercises to properly work each muscle - this avoid "cheating on form" (also called "bad form") - which is common in beginners.

Step 16

Effective Supplement to Build Muscle If you're going to lift big, you'll have to eat big too. It's a saying you've probably heard in the past, but it has always held true. These days, you have access to better, safer, more affordable supplements than weightlifters in the past were able to use. Protein is a big one, since that is one of the main building blocks for your muscle growth. Another that's worth checking out is this one:

Step 17

Creakic Hardcore -MuscleTech Advanced Creatine Formula,180c $31.95 As medical science has advanced, we have learned much about what drives our muscles. Creatine is a naturally formed acid in your body that helps provide energy to your muscular fibers. A good, quality Creatine supplement, like the one from Creakic Hardcore, is a great way to get that extra boost just before a huge workout, so that you can push yourself even farther.

Step 18

Building Muscle At Home We are all busy people these days. With life always pulling you in a dozen different directions at once, it's not always possible to set aside a couple of hours a day to make it out to the gym. Here is a great piece of home gym equipment that will let you continue to get the results you're after, and turn part of your own household into your own sweat-dropping sanctuary!

Step 19

Bowflex SelectTech Adjustable Bench Series 5.1 $229.00 When Bowflex builds something, they do it right. The great thing about this workout bench is how adjustable it is. The seat and backrest are both moveable, to allow you to adjust your workout to a greater number of angles than nearly any other bench system. Another nice feature is that it's portable enough to fold up and roll away after you're done. There is no doubt, this was built with home convenience in mind.

Step 20

SPRI ES502R Xertube Resistance Band with Door Attachment and Exercise Charts $9.84 An inexpensive way of combining the versatility of a cable workout machine with the convenience of a workout tool that's a tiny fraction of the size and weight of one. These can attach nearly anywhere, so you can use them around any size dorm or apartment. At the same time, the bands are strong enough to make you really feel the burn!

Step 21

Some Gear Our Recommended Books or DVDs Will Tell You To Buy to Build Muscle Men's Health Training Log $10.17 Strength training is immensely difficult, and takes a lot of discipline to maintain consistency in. It's this consistency that helps build strong bodies, so It's important to keep a journal of your efforts, and the results that you're getting from them. What better way to maximize the time you're investing in yourself?

Step 22

Weightlifting gloves - we recommend Harbinger Pro FlexClosure Wash & Dry Gloves - A good pair of lifting gloves can really save your hands from building up unsightly callouses! It's important to pick a good, durable pair like the Harbringer Pro FlexClosure, because they hold up very well over time. The stitching in many other gloves can loosen from use.

Step 23

Lifting straps - You use these for many pulling exercises. Buy the Schiek Sports Schiek Lifting Strap Long $19.95. Another important element of safety, especially when you're dealing with free weights. There is no faster way to ruin your weekend than to drop a dumb bell on your foot. Quality lifting straps such as these ensure that the iron stays attached to you, even if you can't hold onto it for a moment.

Step 24

Weight belt - Buy the Valeo VRL 6-Inch Padded Leather Belt for only $15.50. Weight belts are essential if you want to save your lower back from injury during heavy squatting or dead lifts. If your form is less than perfect, it's possible to sustain a lot of damage that could have you out of the gym for weeks. Considering the low cost and safety that's offered, this is a great deal and leather holds up much better than Velcro versions. Our recommended books or DVDs will explain what this equipment is for and how to use them. Here are some other basic supplies that are worth checking into, if you foresee your weightlifting adventure continuing indefinitely.

Special Attention

Difficulties people often experience or parts that need special attention to do it right.

After you've had some time to begin taking your body seriously, and you've started to see some genuine improvements, it's time to take it to the next level. Registering to become a Campus Man will help the rest of the world see you for the new and improved person you've turned yourself into! You'll actually be able to get people (including some very attractive ladies) to become your own personal fans. What better motivation is there than that?

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