Get Some Serious Poundage!

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Have you ever asked yourself that question? Have you been going to the gym regularly for months and haven’t been able to put on any serious poundage? If you answered yes to any of these questions, it’s time to take a step back and make some plans. Building muscle is not rocket science. There are four key factors that will mean the difference between building muscle or staying skinny. You have to ask yourself these four questions.

Is my diet optimized for building muscle?

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It’s time to get out of the “3 meals per day” mentality. If you want to gain (or lose) weight you need to feed your body whole foods, six times per day. This means splitting your large meals up and eating about once every three hours. Not only is this good for your metabolism, but your body will use the foods instead of storing them as fat.

Your six meals per day should consist of mainly complex carbohydrates and protein. You should aim for at least thirty grams of protein per meal. High protein foods include lean meat, chicken, fish, egg whites, cheese and milk products. Complex carbohydrates are found in brown rice, brown bread and potatoes. Stay away from foods high in salt and sugar

Should I be using legal steroid supplements, and when should I be taking them?

If you can afford supplements you should be using them. The basic three you should be considering are protein, legal steroid supplements and creatine. Whey protein supplements are the fastest known way to deliver quality protein to your muscles. This makes shakes particularly effective after your workouts, when your body is craving protein for muscle re-growth.

The three key times that supplements taken. First thing in the morning, after your workout and before bed. If your diet is up to scratch you shouldn’t need supplements at any other time. Don’t use supplements to replace meals. Supplements are supplements, not meal replacements.

Am I training hard and not smart?

The biggest mistake the new weight lifters make is thinking that the more they workout the bigger they’ll get. This couldn’t be further from the truth! Two basic rules you must remember when it comes to weight training. First, quality is better than quantity. Second, compound exercises are the kings of building muscle.

Compound exercises require at least two joint movements. Big compound exercises like the squat, bench press, wide grip pull up and seated row. These movements recruit many more muscles fibers to use to move the weight. This means more muscle groups are worked, the exercise is more challenging and the potential for muscle growth is much greater.

Generally you should be doing three compound exercises for one isolation exercise. For example your back/biceps workout might consist of wide grip pull ups, seated row, bent over row and standing bicep curl. You might think this is not enough work for your biceps? Wrong. Your biceps worked heavily in all over these exercises; the bicep curl just finishes them off.

The length of any training session should not exceed one hour. And you only need to train one muscle group once per week. This means a split routine should only need to be three days per week. In fact, most professional bodybuilders only train four times per week. Remember, it’s quality not quantity.

Do I get enough rest and recovery time?

When you workout you’re not building your muscles, you’re breaking them down. The reason why you looked “pumped up” when in the gym is because your muscle tissue is swollen and damaged. Your muscles actually grow when you are resting. So in simple terms, no rest equals no muscle growth.

So take it easy when you’re not working out. Ease up on the cardio. And make sure you get plenty of sleep. Sleep is the body’s number one time for building muscle. This is also why it’s important to eat before bed, so your body has the fuel to repair muscle in your sleep.

Legal Steroids-A Breakdown of How They Work

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What  anabolic/androgenic-like steroids are can be best understood taking the words separately. Anabolic or anabolism refers to that metabolic process in living organisms and cells – such as inside our body – that helps in synthesizing or bringing together smaller molecules to build larger ones. As against catabolism, that does the opposite, anabolism tends to coalesce complex molecules, letting them grow as a whole.

Androgenic stands for that property of a natural or synthetic chemical compound in vertebrates (for example, human beings) that stimulates or controls development and maintenance of masculine characteristics. More commonly, androgen is indicative of developing male sexuality, though testosterone, a well-known androgen, secretes in both the testes of males and the ovaries of females.

Steroid, occurring as it does from sterol like cholesterol, a naturally happening steroid alcohol, is a group of organic compounds including many types of hormones, alkaloids and vitamins.

What follows therefore is that anabolic androgenic steroid is a type of naturally occurring or man made substance that assists in growth of cells and combining smaller molecules in human body. In other words, anabolic androgenic steroid results in growth of several types of tissues, especially bone and muscle.

Use of anabolic androgenic steroid, popular among people interested in enhancement of physical performance . For example athletes and other sports persons. Some individuals use it because they perceive its use will improve their appearance, in which case it almost becomes an addiction.

In the present time, anabolic androgenic steroid rakes up more controversy than its share. Mainly on account of abuse of the drug. Many countries have devised stringent measures in attempts to control its use and distribution. However, it has medicinal benefit too.

Now lets combine all the above factors and you get “legal steroids“. All ingredients are 100% safe as long as taken at the recommended doses. When taken as directed, there are no harmful side effects. No PCT (post cycle therapy) needed. Legal steroids  non-methylated.  Meaning they can be safely metabolized by the body and cause no issues to the kidneys or liver. There is no hormonal interruption while using legal steroids. Legal steroids used with the upmost confidence. Knowing you will not test positive for any illegal or banned substances during random drug testing. Legal steroids preform beyond over the counter prohomones and other supplements like creatine, whey protein and weight gain powders. Lastly, legal steroid supplements deliver profound muscle building results. Results similar to taking the anabolic/androgenic steroids.

Eat Healthy to Feel Great-and Lose Weight!

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While we all know by now that we should be eating at least five servings of fruits and vegetables each day. But knowing and doing are two different things, aren’t they? Sometimes it is just not easy to get them all in there. We are constantly tempted to fill up on convenience and junk food. If your family is anything like mine, they’d much rather fill up on a bag of chips or a bowl of rice or pasta instead of trying an apple or a plate of steamed broccoli. So we’ll have to get creative. Here are a few ideas to “sneak” some extra vegetables and fruits in your family’s diet.

legal-steroids-xenaclen-clen1. Start the day with a breakfast smoothie. All you have to do is throw some fruits, low-fat yogurt and ice in a blender. You may also want to add a scoop of protein powder in there for good measure. Just blend for a few seconds and you have the perfect breakfast ready to go. I like to sip mine in a thermal cup on the way to work. To make it even more appealing for your kids, use some frozen yogurt or a scoop of ice cream in the smoothie. They won’t believe that you are letting them have ice cream for breakfast.

2. Dried fruit makes an excellent snack any time of the day. Add some small cartons of raisins to your child’s lunch box, pack some yogurt-covered raisins in your husband’s briefcase and keep some trail mix sitting around for snacking. You can also add dried fruit to oatmeal and cereal in the morning. My family loves banana chips in their breakfast cereal.

3. Add some fruits and vegetables to your family’s sandwiches. You can add some banana, sliced apples or strawberry slices to a peanut butter sandwich. Top a turkey sandwich with lettuce, tomato, cucumber and anything else they will eat. You can even make a sub shop style vegetable sandwich by combining several different vegetables with some mayonnaise and cheese on bread.

4. Have a salad bar at dinner. Set out a variety of chopped vegetables, some cheese and croutons as well as several choices of salad dressing along with the lettuce and let everybody create their own perfect salad.

5. Let them drink their fruits and vegetables. Keep an assortment of fruit and vegetable juices in the fridge and encourage everyone to drink them as a snack. Get creative. You could start “family cocktail hour” by pouring everybody a glass of his or her favorite juice over ice. Add some straws, cocktail umbrellas and sit together to talk about how everybody’s day went.

6. Try this for dessert. Put a small scoop of ice cream or frozen yogurt in a bowl and top it with lots of fresh or frozen fruit.

7. Offer fruits and vegetables as snacks. You can cut apples into slices and top them with peanut butter or cheese. Cube cheese and serve with grapes. Cut up some fresh veggies and serve them with ranch dip. And of course there’s ants on a log. Spread some cream cheese or peanut butter on the inside of a stick of celery and sprinkle raisins on it (wow, fruit and vegetable in one snack).

8. Try some new fruits and vegetables. Pick something exotic to get your family’s curiosity. With a little luck their curiosity will outweigh their initial apprehension to trying something new. You could try artichokes, plantains, papaya, mango, star fruit, or anything else you can find in the produce department of your local store.

9. Make a pot of vegetable soup or a stew that’s heavy on veggies and easy on the meat. Both of these make some great comfort food when the weather gets cold.

10. Start “My Veggie Day”. Each family member gets to pick a vegetable one day of the week. They qualify to pick a vegetable as long as they tried each vegetable the week before, otherwise they loose a turn and Mom gets to pick.

Incorporate a few of these ideas and you will have everyone in your family eating more fruits and vegetables in no time. Adding a fat burner legal steroid will jump start weight loss as well. Furthermore, giving you energy to work out and lose weight.

Here is another tip:

Now that everyone in the family has gotten a taste for it, make sure you always have plenty of fresh fruits and veggies available and ready to snack on.

5 Reasons Why Alcohol Will Destroy Your Muscle Gains

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Alcohol is far more harmful than most bodybuilding people think, and it’s very important that you understand how this drug (yes, alcohol is a drug) is affecting your progress both in and out of the gym.

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I receive emails every single day from aspiring muscle-builders all over the world, and one of the most common questions I’m asked is “does drinking really affect the muscle growth process?” I’m sorry to say it, but yes, too much alcohol will almost definitely have a significant negative impact on your muscle-building results. Alcohol is far more harmful than most people think, and it’s very important that you understand how this drug (yes, alcohol is a drug) is affecting your progress. This is not an anti-drug speech, but if you’re serious about achieving a truly impressive physique, you should definitely be aware of the 5 main ways that alcohol is slowing down your gains…

1) It negatively affects protein synthesis.

Protein synthesis is the process where amino acids are joined together to form complete proteins. Excessive alcohol consumption slows this process down by up to 20%, and since your muscles are made up of protein, you can see how this is a problem.

2) It lowers testosterone levels and increases estrogen.

Testosterone is the most important muscle-building hormone in your body. One of the limiting factors that determines how much muscle a person can gain is their level of free-flowing testosterone.

3) It causes dehydration.

The kidneys must filter very large amounts of water in order to break down the alcohol, and this can result in severe dehydration within the body. Water plays absolutely crucial role in the muscle-building process. Even slightly dehydrated is a recipe for disaster. The muscles alone are comprised of 70% water.

4) It depletes the body of vitamins and minerals.

Alcohol consumption causes vitamins A, C, the B’s, calcium, zinc and phosphorus to all drained at rapid rates. Vitamins and minerals keep every little process in your body functioning properly, and many of these processes involve muscle growth and maintenance.

5) It increases fat storage.

With 7 empty calories per gram, alcohol can actually be quite fattening. Alcohol also disrupts the Kreb’s Cycle, which plays an important role in fat burning.

It’s important to have fun in life, but too much fun can lead to problems. If you’re serious about achieving significant muscle-building results. Definitely need to monitor your intake of alcohol and make sure that you are consuming it in moderation. A few drinks here and there shouldn’t be a problem, but if you find yourself drinking every weekend you can almost certainly kiss your muscle gains goodbye.

If you do decide to go out and party. Make sure to drink plenty of water and to properly nourish yourself with vitamins and protein rich meals. Adding a legal steroid to your bodybuilding routine will help with building muscle as well.

I don’t recommend revolving your entire life around your muscle-building program. Don’t be afraid to go out and have a good time once in a while. Just make sure to keep your drinking nights infrequent (no more than once a month). Properly nourish yourself to lessen its effects. As long as you monitor what you’re doing you can achieve an impressive bodybuilding physique. While a social life at the same time.

Benefits of Legal Steroids

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In recent years, the subject of legal steroids supplements has come up often in health discussions. Know what legal steroid supplements are, and possible benefits and side effects and more as you read on.

What are Legal Steroid Supplements?

“Legal steroids” is actually a term used to describe a group of supplements that help the user become more muscular and strong. There are many other benefits of taking Legal steroid supplements.

Legal Steroids for Bodybuilding Enthusiasts

For bodybuilders, muscle growth is everything and that’s why they love legal steroids so much. Studies have satisfactorily proven that many legal steroids, such as Dianabol, Anadroll and Deccabolan can lead to acceleration of muscle development. This is welcomed news especially for bodybuilders who are only a few weeks away from the date of competition but is still in high need of muscle growth.

Legal Steroids Supplements can Help Athletes Busy Recovering from Old Injuries
In this case, Deccabolan saves the day once more because it can be used to supplement diets of individuals who are suffering from compromised immune systems. Basically, it helps athletes heal faster and feel better.

Where to Buy Legal Steroids Supplements
Are you sufficiently convinced of the benefits of legal steroids? If so, you should be happy to know that you can avail legal steroids online and specialty food stores specializing in healthy food. Check the back of “muscle magazines”-they list many companies that sell legal steroid supplements.

Ending with a Warning
Legal steroid are good for the body – no doubt about it – but too much consumption of anything is never beneficial. Too much intake of legal steroid can lead to unnecessary complications of your liver. And need we remind you that the liver is the next most important organ in the body? Many of the online companies sell a PCT (Post Cycle Therapy) for you to take after completing your cycle.

Get Huge-Bulk Up, With These Simple Muscle Building Tips!

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You may be tempted to rush out to the gym now that you’ve decided you want to build your muscles. However, working out/bulk up isn’t going to be effective until you know what you’re doing. Read this article to learn some effective muscle building techniques that you can use to help maximize your ability to build your muscles.

Obtaining a workout partner can drastically improve your muscle-building results. Your partner can be a valuable source of motivation for sticking to your workout session, and pushing you to maximize your efforts while you work out. Having a reliable partner to work out with can also help keep you safe because you will always have a spotter.

You will be able to build muscle faster if you take breaks between workout, days in contrast to working out every day. The reason for this is that muscles heal and grow while you are resting, and not while you are exercising. Create a workout routine that alternates between workout and rest days.

Bodybuilding

Turn your attention to the bench press, squat and deadlift. These exercises are commonly considered the foundation of a successful bodybuilder’s program and there are good reasons for this. These exercises build strength, while increasing bulk and overall conditioning. Use these exercises during your workout.

Consider using caffeine on a limited basis as a benefit to bodybuilding. Metabolism can be increased by drinking a cup of coffee in the morning, and caffeine can increase overall calorie burn. The intensity of workout routines can be increased by the stimulant, and caffeine can provide energy after a hard workout. LEGAL STEROIDS and other anabolic supplements are also a great way to improve your overall results.

Squats

legal-steroidsFocus on working out your largest muscle groups. Concentrating your efforts on large muscle groups such as the back, chest and legs will help you to build muscle faster. Exercises such as squats, pull-ups, bench presses, and dips are ideal for this. These kinds of exercises are generally more intense, and will help boost your protein synthesis.

If you have been weight training for a period of time and want to see results a bit more quickly, work on your large groups of muscles, such as those in your legs, back and chest. Some great exercises for those groups are deadlifts, squats, bench presses, dips and military presses.

Bench Press

For the best results, you should focus on the deadlift, squat and bench press. There is a good reason to make sure that these are the cornerstone of your bodybuilding routine. They are proven exercises that increase bulk, build strength, and improve overall condition. Find a way to include some form of these exercises in every workout.

If you would like to build muscle mass and have larger muscles, you need to focus on three basic exercises that will build mass, increase conditioning, and increase strength. These exercises are the squat, bench press, and deadlift. These are critical in your weight-training routine in some form or another.

As you can see, there’s a lot more to building muscles than just hitting the gym every day. After reading this article, you should understand what to do to get started. If you use the tips you just read about, you’ll see the results you hoped for before you know it.

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Get Big Quick-Hot New Supplement

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D-Anobol from Pharma Supplements is an Anabolic Powerful Legal Steroid Agent that aids the user to gain lean muscle quickly with zero side effects.

Having a great body requires more than just a good workout. Taking supplements is an important step to ensure the best results from an intense workout. A lot of weight lifters and body builders tend to use steroids to get their desired results, but steroids have a lot of damaging side effects.

pharmasupplements-BUY-d-anobolPharma Supplements is famous for its natural steroids that aid weight lifters and body builders achieve their goals without causing any hormonal side effects or damage their internal body.

D-Anobol from Pharma Supplements copies a steroids, but with none of the bad side effects. It is a powerful legal anabolic that helps gain lean muscle, increase the speed of muscle recovery and an increase in strength.

D-Anobol has been getting a lot of positive feedback from body builders. D-Anobol not only helps with muscle gains, but increases the protein synthesis in the body. Most users report gains of 15-20 pounds of lean muscle within the first cycle. This supplement is great for both cutting and bulking. Some of the highlighted points for Pharma Supplements D-Anobol include the following:
-Gains of up to 20 pounds of muscle with in 30 days
-Increase in stamina
-Increase in strength
-Speeds up recovery
-Delays fatigue
-Taken orally
-Not toxic to kidney or liver
-No known negative side effects
-Excellent user reviews

D-Anobol by Pharma Supplements is a safe alternative to steroids and will help you get the body you want. Each bottle contains 100 capsules that can be taken up to 3 times daily. Each cycle will last you 30 days. This product is essential for anyone who wants to improve upon their physique while improving strength.

Bodybuilding Tips For Fast Success !

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Is it really possible to look like magazine fitness models? You’re not perfect, but you are definitely able to build muscle and feel great in your own skin. The weight training information provided in this article can help to get you started.

Getting rapid results in bodybuilding boils down to a few key factors:

legal steroids.magIs it really possible to look like magazine fitness models? You’re not perfect, but you are definitely able to build muscle and feel great in your own skin. The information provided in this article can help to get you started.

It is important to eat foods and meals with carbohydrates after your workout and on your rest days. This will help you to rebuild and grow your muscles faster. The reason for this is that consuming carbohydrates causes the production of insulin in your body which in turn slows down the rate at which your body breaks down proteins. Even something as simple as a banana or a peanut butter sandwich will help.

Having a dependable training partner is very important when building muscle. This partner can help spot you so that you can pump out those few extra reps that you could not do on your own. It can also help if your training partner is stronger than you because this can push you to work even harder.

Many people wish to build muscles use protein shakes and meal replacements. It is Legal steroids.arnoldimportant to note however that there is a distinction between the two. It can be dangerous to your health to use protein shakes frequently as a meal replacement. A full meal contains many essential nutrients that are not included in protein shakes. In addition, living off protein shakes can leave your muscles soft which negates your muscle building efforts. Choosing high quality legal steroids can really help you synthesize protein better which means faster recovery and more muscle growth !

What you eat is going to make a difference in the results that you get from muscle building. You must keep your calorie count up and increase the amount of protein that you consume, while reducing the levels of fat that are consumed. These changes will allow your workout sessions to be more productive and you will see results sooner.

Compound exercises will help you obtain the best possible muscle growth. These exercises use multiple muscle groups in a single lift exercise. A great example is a squat, which uses both the muscles in your legs and your core muscles for one movement.

legal-steroids-ba1If you want the best results from weight training and increase your muscle mass, you should strive to train at least three times a week. This should provide sufficient the proper amount of exercise that will stimulate your muscles into a building mode. If you are just starting out, two times a week is sufficient until you become adjusted to the new routine.

Do not skimp on the amount of sleep you get. The process of building and repairing your muscles happens while you sleep, and without adequate recovery, you run the risk of hurting yourself during workouts. Get 7-9 hours of sleep each night to maximize the benefits of the exercises you perform.

As you become more experienced in working out, it’s very important that you make sure to adjust the amount of weight you lift. Once you get stronger, you are either going to have to increase your weight or your reps in order to get that pump you need for achieving additional muscle growth. Try to increase gradually the amount of weight you lift to ensure that you don’t overexert yourself.

If you are planning to increase your protein consumption because you want to lift weights, do so cautiously. Starting too soon will increase your caloric intake as well, leading to fat deposits. Your body will be able to increase muscle growth best when you gradually increase your protein intake by several hundred calories several days apart.

It is important to eat foods and meals with proteins and carbohydrates after your workout and on your rest days. This will help you to rebuild and grow your muscles faster. The reason for this is that consuming carbohydrates causes the production of insulin in your body which in turn slows down the rate at which your body breaks down proteins. Even something as simple as a banana or a peanut butter sandwich will help.

Many people who wish to build muscle use protein shakes and meal replacements. It is important to note however that there is a distinction between the two. It can be dangerous to your health to use protein shakes frequently as a meal replacement. A full meal contains many essential nutrients that are not included in protein shakes. In addition, living off protein shakes can leave your muscles soft which negates your muscle building efforts.

What you eat is going to make a difference in the results that you get from muscle building. You must keep your calorie count up and increase the amount of protein that you consume, while reducing the levels of fat that are consumed. These changes will allow your workout sessions to be more productive and you will see results sooner.

Compound exercises will help you obtain the best possible muscle growth. These exercises use multiple muscle groups in a single lift exercise. A great example is a squat, which uses both the muscles in your legs and your core muscles for one movement.

If you want the best results from weight training and increase your muscle mass, you should strive to train at least three times a week. This should provide sufficient the proper amount of exercise that will stimulate your muscles into a building mode. If you are just starting out, two times a week is sufficient until you become adjusted to the new routine.

While you may not be perfect, you are already amazing. You have taken the time to read the things written here in order to change your life in the long run. You are taking the proper steps to building muscle, so be sure to keep these tips in mind!

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You Must Know The Potential Legal Consequences, Before You Buy Steroids!

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Legal steroidsYou must not only consider the possible health risks but also the potential legal consequences, before you buy steroids. It can be extremely dangerous to buy steroids. Anabolic steroids can lead you to jails, or strict federal penalties. So, you should be very careful while you go to buy steroids. You must know the potential legal consequences, before you buy steroids. There are “legal steroids” that are safe, and these do not require a prescription to use.

Anabolic steroids, you know, are classified as controlled substances under U.S. federal law and the laws of many states. It is a federal crime to use/possess/distribute/buy steroids,(androgenic or anabolic), without proper prescriptions from doctors. The Anabolic steroids Control Act of 2014 places anabolic steroids in the same legal class – Schedule III – as amphetamines, methamphetamines, opium, and morphine. The new Designer Anabolic Steroid Control Act (DASCA) of 1994 made most of the prohormones illegal as well. The good news is, there are still many legal steroids supplements still available.

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Simply the possession of any of Schedule III substances is a federal felony that could fetch you federal punishment up to one year in prison and/or a minimum fine of $1,000. If caught possessing anabolic steroids with a previous conviction for certain offenses, including any drug or narcotic crimes, you could get imprisonment of at least 15 days and up to two years, and a minimum fine of $2,500. With two or more such previous convictions, you could face imprisonment of not less than 90 days but not more than three years, and a minimum fine of $5,000, just for simply possessing any of Schedule III substances. This is another reason it is so important to only buy legal steroids. These products contain fda approved ingredients that are neither banned, or illegal.

buy steroidsIt’s not just about possessing Schedule III substances, but selling these substances is also a serious crime. Selling steroids or possessing them with intent to sell, is a federal crime. If you buy steroids, and possess them with intent to sell, you could get punishment up to five years in prison (with at least two additional years of supervised release) and/or a $250,000 fine. If you commit such a violation after a prior conviction for a drug offense, you could faces up to ten years imprisonment (with at least four additional years of special parole) and/or increased fines. Thus, you commit a federal crime when you buy steroids for non therapeutic use, without proper prescriptions from doctors.

Often, you feel that it’s pretty safe to buy legal steroids thru internet, but it’s not true. The Federal Postal inspectors also monitor the U.S. mails. Suspicious packages coming from overseas often examined. The domestic parcels from California and the Southwest to sites on the East Coast are often monitored. If illegal drugs found in your mail, the U.S. Postal inspectors will often arrange a “controlled delivery” of the package to you. If you accept the package, police agents with a search warrant can search out your place for additional drugs. So, it’s not risk free to buy steroids thru mail order. If you get arrested for possessing/buying anabolic steroids, you are advised to stay silent until you consult your lawyer. You should not answer any questions until you speak to your lawyer. At the end of the day, wouldn’t it just make more sense to buy the muscle supplements and legal steroids that you know are not banned, and not illegal ?

Maximum Muscle Gains!

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There is so much conflicting information out there when it comes to the topic of building muscle, and sometimes it can be very difficult to know where to start. If you’re an average beginner looking for some basic guidelines to follow in the gym, the following 8 points will start you off on the right track.

1) Train With Weights and Focus On Compound, Free Weight Movements.

If you want to make solid, noteworthy gains in muscle size and strength, you absolutely must train with free weights and focus on basic, compound exercises. A compound exercise is any lift that stimulates more than one muscle group at a time. Examples of these lifts are the squat, deadlift, bench press, chin up, barbell row, overhead press, dip and lunge. Compound movements allow you to handle the most weight and will stimulate the greatest amount of total muscle fibers.

2) Be Prepared To Train Hard.

One of the biggest factors that separates those who make modest gains from those who make serious gains is their level of training intensity. In order to stimulate your muscle fibers to their utmost potential, you must be willing to take every set you perform in the gym to the point of muscular failure.

Muscular Failure: The point at which no further repetitions can be completed using proper form.Sub-maximal training intensity will leave you with sub-maximal results, plain and simple.

3) Track Your Progress In The Gym From Week To Week.

Our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to protect against any possible future threat. Therefore, in order to make continual gains in muscle size and strength, you must always focus on progressing in the gym from week to week. This could mean performing 1 or 2 more reps for each exercise or adding more weight to the bar. Keep a detailed training log to track your progress as your strength increases over time.

4) Avoid Over Training.

Over training is your number one enemy when it comes to building muscle size and strength. When most people begin a workout program, they are stuck with the misguided notion that more is better. They naturally assume that the more time they spend in the gym, the better results they will achieve. When it comes to building muscle, nothing could be farther from the truth! If you spend too much time in the gym, you will actually take yourself farther away from your goals rather than closer to them. Remember, your muscles do not grow in the gym; they grow out of the gym, while you are resting and eating. Recovery is absolutely vital to the muscle growth process. If you don’t provide your body with the proper recovery time in between workouts, your muscles will never have a chance to grow.

5) Eat More Frequently.

The main area where most people fail miserably on their muscle-building mission is on the all-too important task of proper nutrition. Training with weights is only half of the equation! You break down your muscle fibers in the gym, but if you don’t provide your body with the proper nutrients at the proper times, the muscle growth process will be next to impossible. You should be eating anywhere from 5-7 meals per day, spaced every 2-3 hours in order to keep your body in an anabolic, muscle-building state at all times. Each meal should consist of high quality protein and complex carbohydrates.

6) Increase Your Protein Intake.

Of the 3 major nutrients (protein, carbohydrates and fats) protein is without a doubt the most important for those who are looking to gain muscle size and strength. Protein is found in literally every single one of the 30 trillion cells that your body is made up of and its main role is to build and repair body tissues. Without sufficient protein intake, it will be physically impossible for your body to synthesize a significant amount of lean muscle mass. If your body were a house, think of protein as the bricks. A general guideline is to consume 1-1.5 grams of protein per pound of body weight each day from high quality sources such as fish, poultry, eggs, beef, milk, peanut butter and cottage cheese. Also taking legal steroid supplements will help with gains and strength. 

7) Increase Your Water Intake.

If you want a simple, easy and highly effective way to maximize your muscle gains, drinking more water is it. Water plays so many vital roles in the body and its importance cannot be overstated. In fact, your muscles alone are made up of 70% water! Not only will drinking more water cause your muscles to appear fuller and more vascular. It will also increase your strength as well. Research has shown that merely a 3-4% drop in your body’s water levels can impact muscle contractions by 10-20%! Aim to consume 0.6 ounces for every pound of bodyweight each day for optimal gains.

8) Be Consistent!

Consistency is everything. Those who make the greatest gains in muscular size and strength. Ones who are able to implement the proper techniques on a highly consistent basis. Simply knowing is not enough, you must apply!

Building muscle is a result of the cumulative effect of small steps. Performing 1 extra rep on your bench press will not make a huge difference to your overall results. Neither will consuming a single meal. However, all of those extra reps you perform and all of those small meals you consume will decide your overall success. If you work hard and complete all of your muscle-building tasks in a consistent fashion. All of those individual steps will equate to massive muscle gains in overall size and strength.