Muscle Building Tips

The Deadlift

I’m going to start off with a few basic muscle building tips for beginners. These are a few steps I recommended to a new trainee who was asking for advice on a forum. Here are five good bits of advice:

1. Work on getting stronger in the basic, compound lifts.

Your program should be based on movements like squat, deadlift, etc. These lifts pack on the muscle and help you build your overall foundation for a big, powerful physique.

2. Eat a nutrient dense diet and increase your protein intake.

You’ll need to eat more protein than the average person in order to build muscle. About .75 grams of protein per lean lb. of body weight should be enough. Some will recommend a lot more, but I’m not sure it is really necessary (especially after reading Brad Pilon’s book on protein). The rest of your calories should be coming from complex carbohydrates and healthy fats.

3. Be sure to get adequate rest, which includes adequate sleep.

You grow while you rest–not while you lift. Be sure you are giving your muscles enough time to recover between training sessions. A muscle usually requires 48-96 hours to fully recover, which is one reason I really like three day splits (training 3x/week). You should only be training 3-4 times a week; no more than that.

Try to get at least 8 hours of sleep at night so you can fully recover. Sleep deprivation will work against you.

4. Concentrate on good form.

Be sure you are executing your lifts with proper form. Watch some YouTube tutorials or get someone to teach you. Don’t sacrifice good form in order to lift more weight–you’ll end up inuring yourself and that will make you even weaker in the long run.

5. Prioritize diet and training over supplements.

Get your diet and training in order before you start taking supplements. Most bodybuilding supplements are a complete waste of money in the first place, so don’t make them a priority. Invest your time and money in the right food and training program–supplements come only after you’ve got other things in order.

These are just a few important tips.  I’d highly recommend you invest in a good program like Muscle Gaining Secrets if you are a beginner and want to get started down the right path in terms of building muscle.

Fat Gripz

Fat Gripz are an inexpensive alternative to thick bar training.  They fit over standard barbells/dumbbells, instantly making the bar twice as thick. You could just keep a pair of these in your gym bag and slip them over the bar whenever you want to change things up a bit (or if you are using a routine that calls for thick bar training).  Just click the image to check them out.
Fat Gripz Fat Gripz

Big Back Lifting Grips Review

I’ve had the chance to try out Big Back Lifting Grips, so it’s time for a review.

Before I start, I’ll tell you I usually just prefer using gym chalk for my grip when I train–I’m kind of old school that way.  But here’s the problem–a lot of gyms won’t allow you to use it (and sometimes we have to train at whatever gym is available).

Big Back Lifting Grips are great for this kind of situation.  I’ve trained with them a few times and they work very well.  I keep a set in my bag in case I want a little help getting a firm grip for something like Romanian deadlift. I’ve found they are also good for some pushing movements, like bench press.

Here’s the website if you are interested in this product:

In case you are wondering, I was not paid for this review.