In your search to finally discover the most effective body building secrets you've likely used virtually every training method and eating routine you could get a hold of. And you're still searching.
Well, through many years of experimentation one particular guy, Jason Ferruggua finally formulated a surefire way to build massive amounts of muscular size and strength rapidly in even the most painfully skinny hardgainer. The following are only some of the muscle building tips from his Muscle Gaining Secrets.
Training Frequency
The first thing that needs to be addressed is training session frequency. One look at male gymnasts or Cirque Du Soleil performers will certainly show you that the increased rate of training more than the typical "once-a-week-per-bodypart" suggestion is in order to get rapid muscle development. Whenever you wish to enhance something in life you need to do it frequently. It doesn't matter if it is enhancing your golf swing, mastering a musical instrument or developing muscle; you need to do it more often than once per week.
Bench pressing 365 lbs
Duration Of Workout Sessions
The next thing which needs to be looked at is workout length. When you allow for your exercise sessions to extend any more than 45 minutes, you're in fact doing yourself more harm than good. Research has revealed that testosterone amounts will be shot after 45 minutes of training. They will in reality peak at 27 minutes, so quitting at around 30 minutes might even be a more effective idea. Beyond a 45 minute mark, cortisol production increases drastically as testosterone concentrations plummet. Cortisol is the stress hormone and actually feeds on muscle tissues and raises bodyfat storage.
Cycles Are Crucial
Another one of the important muscle building secrets that Jason determined over time is that it is crucially important to cycle your exercise. The body gradually adapts to a single set workout after a while. The trick is to switch your workout just before the body starts to adapt to it and your gains stop yet not so quickly that you don't enable major advancement. Transitioning too frequently is equally as big of a problem as not switching things up often enough. If you consistently change routines too frequently you will never make steady progress because you will always be confusing the body and you will simply wind up spinning your wheels.
Overtraining
Many experts argue that overtraining is the main issue most drug free lifters confront. Other people say that undertraining is actually the main issue for those who fit in the hardgainer mindset. The reality is that both camps are right and wrong. You need to press yourself, at times to the edge of overtraining, and then change things at just the right time and back away for a while. Inevitably, should you back off too long, you'll enter a state of undertraining. The key is to ramp up your exercising again before that takes place. If you train like this you will never experience plateaus.
Correct Workout Routines Are Vital
Lastly, I have to mention that regardless of how well you cycle and plan your training you will never experience any kind of substantial muscle improvement if you are using the incorrect routines. The very best exercises will be the ones that allow you to move your body through space (as instead of merely moving the limbs). Those include chin ups, dips, pushups, handstand pushups, inverted rows, squats, single leg squats and deadlifts. Stick with these routines as well as their several variations and you should develop large amounts of size as well as strength.
Okay, now you can stop searching for elusive muscle building secrets and go to work to get that dream body you've always wanted.
