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If you have been wanting to build muscle but you just haven’t been seeing the results that you have been looking for with other workouts, it is time to rethink your approach. In this video, I’m going to give you a muscle building 101 course on the most important things you need to focus on when it comes to building bigger muscles and achieving muscle hypertrophy. No gimmicks or phony shortcuts needed here. Just pure muscle building science to help you get over the hump and start packing some size on your frame.

To get you started, it is important to understand that everything comes down to just one concept and that is the intensity of your training. Now I don’t just mean how psyched up you are to tackle your next workout. I mean, in addition to that, how intensely focused are you on achieving your goal? If you are as much as you say you are, then you will realize that there are many things that need to be addressed outside of just showing up to the gym and trying hard.

It starts with a plan. No successful lifter has ever built appreciable amounts of muscle size without having a plan for getting there. I’m not just talking about knowing what you are going to do in the gym that day (although that would be a great start)! I’m talking about knowing how this workout is going to impact the next one and the next one after that. With a goal in mind you need to have a map for getting to your goal and it starts with knowing what steps you are going to take from one workout to the next.

With that in mind, it is now time to actually start lifting the weights. From here, the intensity that I hinted at in the beginning becomes crucial. Are you simply counting to 10 or 12 or are you pushing with every bit of effort with the rep count secondary? I hope it’s the latter. When it comes to training for more muscle size you need to realize that your effort will dictate everything. Overload is critical. The use of compound lifts to build up a strength base is a must in order to set the stage for growth. Your use of other techniques (like volume training) should still equate to an overall overload if the end goal is to get bigger.

This is where many people fall off the path. There is simply no way around hard work when you are trying to build muscle. Which leads us to the next point and that is, once your set is done what are you doing with your time. If you sit around and let far too much time pass between sets then you are dramatically decreasing the effectiveness of the workout. Rest times should be prescriptive and serve to keep your muscles stressed for the entire workout. They should not be looked at as times to jump on social media and take you out of the frame of mind necessary for building muscle.

In fact, some people ease into their rest periods too quickly. I believe that the use of some sort of set intensifying technique (like drop sets, forced reps, negatives, super sets, etc) is a great way to ensure that you tap into the reserves that your body was likely hanging onto that your mind was unwilling to let go. If you want to achieve greater muscle size you are going to need to interrupt that thought pattern and train harder. I always say, you can train hard or you can train long but you can’t do both.

Finally, every natural lifter knows that the only way to build bigger muscles is to allow your body to recover between workouts. This simply can’t happen if you aren’t prioritizing it. In fact, I would say that even if you get everything else right up to this point, if you screw this up, you will blow all opportunities to grow as big as possible.

If you are looking for a complete program that helps you to do each of the steps laid out here day by day, head to http://athleanx.com and get the ATHLEAN-X Training System. I will literally coach you through every single day and make sure you never forget how to apply each of these concepts to your workouts and meals. In no time, you’ll be looking like an athlete by training like one.

For more videos on how to build muscle fast and the best workout for building mass, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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The 10 Worst ​Muscle Building Mistakes that ​you should avoid. These mistakes are common for beginners that are starting to look into how to build muscle as well as advanced. If you’re looking for the best bulking and muscle growth diet/workout you should first make sure you’re not making these mistakes

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TIMESTAMPS:
Mistake 1 – Always Sticking to The Same Rep Range: 0:57
Mistake 2 – Undervaluing The Importance of Food: 2:53
Mistake 3 – Having Too Low of a Meal Frequency (Intermittent Fasting): 4:24
Mistake 4 – Overvaluing Supplementation: 5:44
Mistake 5 – Not Trying to Develop Neuromuscular Connection: 6:52
Mistake 6 – Working Out Too Much: 7:39
Mistake 7 – Avoiding Intense Weight Training Sessions: 8:57
Mistake 8 – Not Switching Up Your Training Style (Drop, super, tri sets): 9:58
Mistake 9 – Not Realizing Barbells and Dumbbells Are THE BEST: 10:48
Mistake 10 – Not Allowing Your Gains to Stack Up: 11:27

I’ve spent years trying to build muscle naturally and let me start by saying it’s not easy. There’s so much misinformation out there on how to build muscle as a natural and even if you were to find the right information there’s so much of it that it’s easy to get overwhelmed and not take action. I felt that first hand as ive gone through phases where my goal was to strictly be as bulky as possible and other phases where the goal was to get as lean as possible. Over the years of going through dirty bulks, clean bulks, cutting phases, trying different supplements, as well as constantly modifying my workout plan I went through a lot of trial and error. And I want you to avoid making the same mistakes that I did so you can see results as fast as possible by focusing on the things that truly matter when it comes to building muscle while ignoring the rest. So today I want to go over the 5 biggest muscle building mistakes that you’re probably making that are preventing you from seeing the gains you deserve. Let’s jump right In and start with the biggest workout related mistake that beginners and advanced people make. Always sticking to the same rep range. There is a rep range that is believed to better for building muscle and even though there’s a lot of debate about what the best rep range is most people will agree that it falls somewhere between 6 to 12 reps. The best results that I noticed were always within a narrower rep range of 5 or 6 to 8 reps. However by constantly sticking to this same rep range you’re going to have a lot of trouble making progress especially after you’re no longer a beginner and results start slowing down. This is why you want to spend time with three different rep ranges low moderate and high. Your moderate rep range could be 6 to 8 reps. Your low rep range wlcould be roughly 3 to 4 reps and your high rep range could be 12 to 15 reps. You would spend two to three weeks working on each rep range and you would do this because each rep range has benefits that will transfer over to the other rep ranges helping you get stronger and build muscle faster. The three to four rep range allows you to lift a much heavier weight which will then make the weight that you were using for your moderate and higher rep ranges a lot easier allowing you to lift heavier weights for those rep ranges as well. With a high rep range of 12 15 or even 20 reps you’ll be increasing your endurance and your body will adapt to an increased production of lactic acid. This will help you squeeze out extra reps at the moderate rep range and even the low rep range with the very heavyweight. Breaking up your work out into periods of low moderate and high rep ranges is known as periodization and this will allow you to continuously increase the intensity of your workouts in the shortest amount of time possible ultimately leading to some very impressive results. Your body is very good at adapting and periodization is a great way to constantly keep it guessing which is a big plus when it comes to building muscle. The next mistake is undervaluing the importance of food. If you happen to be a hardgainer you have to eat a lot of food to build muscle. if you’re not a hardgainer you still have to eat a lot of food to just not as much. Muscle is metabolically active tissue and due to our biology and the way that we’ve evolved our bodies try to conserve energy whenever they can to ensure that we don’t starve. So from an energy conservation standpoint your body doesn’t want to build muscle and you’re going to have to force it into growth.
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If you want to know how long does it take to build muscle, then this is the video and guide for you.

We dive right into everything you need to know about building muscle in your 40’s, 50’s or 60’s and over, including nutrition, exercise, sleep and supplementation.

To get started right away on this great information, you can read the full article right here → https://www.fitfatherproject.com/how-long-does-it-take-to-build-muscle/

Enjoy!

The Men’s Health Experts @ The Fit Father Project

For more great workout, fat loss, and muscle building tips for busy fathers, visit our blog here: http://fitfatherproject.com
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