Here are 43 "Top Secret" Muscle packing strategies to build a gladiators body - without drugs, supplements, and training less than before. In just weeks, not months, you will begin to see results. The only thing between you and success is following these secret strategies to the letter. Whether bodybuilding for you is a hobby or a job, you need to train deliberately, and seriously. To avoid plateaus, you need an Ace up your sleeve. Take immediate action, and start incorporating these principles into your long term muscle building strategy, and success will be yours.
1. Muscles are made up not only of protein, but also water. Old Time strong men were great sticklers for water. The best water is not bottled, rain, or spring, but distilled. As a added tip, put a little apple cider vinegar in your distilled water, and it will help to fight toxins in the body. Apple cider acts as a natural mosquito repellent. Try to drink 4-liters a day.
2. Go to failure on each set. Don't pace yourself. Pretend your life is on the line with each set.
3. Multiply your body weight by a factor of 15, to determine the number of calories to consume, to gain muscle weight.
4. Your reps and sets should change more often than any other training variable.
5. Make sure you use a log or journal to record your workouts.
6. Make sure you eat 10-15 servings of fruits and vegetables every day.
7. Try to gain 5 pounds of lean muscle each month. Any further gain will probably just be fat.
8. Alternate between Barbells and Dumbbells every two weeks.
9. 80% of your exercises should be compound movements. This means you should use a barbell which works both arms or legs at the same time, rather than performing a dumbbell movement.
10. Don't change an exercise until you plateau two workouts in a row.
11. Make sure you do the Squat and Deadlift each week, to release testosterone and growth hormone.
12. Be sure you have a protein drink before, and after your workout.
13. Try and find a reliable workout partner, for both spots, and as a source of motivation.
14. Follow a program for at least 12-16 weeks, before changing it.
15. Stretching is very important. Stretch for at least 1/2 the amount of time you lift. For example, you workout for 1 hour on weights then you should stretch a minimum of 30 minutes.
16. Train your weakest or most underdeveloped muscle first.
17. Enter a body building contest to provide you with motivation!
18. Hire a good personal trainer to teach you proper form.
19. Try for at least 8 hours of uninterrupted sleep each night.
20. Train a muscle through the complete range of motion. 21. Have a well thought out training program. Don't try to wing it.
22. Use pyramiding to force your muscles to increase in strength 5% each week.
23. Don't eat protein bars, or any supplement with sucrulose, aspartame, brown rice syrup, or other artificial flavorings.
24. Take a week or two off from training, every 12-16 weeks.
25. Avoid packaged, processed, and fast food.
26. Eat a variety of fish, milk, eggs, chicken, and lean beef throughout the day.
27. Train with someone bigger and stronger, for challenge and motivation
28. Get massage therapy, or chiropractics, to avoid injury.
29. Try a nice cold shower, after a invigorating workout.
30. Eat one gram of protein, per pound of lean body mass.
31. You want to hit the big muscle groups and do quality exercises. Dips, Squats, Deadlifts, clean and Jerk, Military Press, Pull-ups, bench press, cable crunches, and leg raises.
32. Do 5-10 minutes of dynamic stretching, before you lift weights.
33. You want to eat fats for testosterone and hormone development. That means fish oil, coconut oil, olive oil, nuts, and peanut butter.
34. Always grab a spotter for the heavy lifts.
35. Use maximum resistance even if you miss your goal reps.
36. Wear an iPod to let people see you don't want to be disturbed.
37. Carry a stop-watch to remind you of when your rest breaks are over.
38. Use a 3-day a week 20-minute interval cardio regimen to help burn fat.
39. Load up on carbohydrates when they are most needed, i. e. breakfast, pre-workout, and post-workout.
40. Use a 2:1 ratio of carbs to protein, after working out, in liquid form.
41. During the lifting (concentric) portion of the rep, strive for 1-2 seconds ,and pause at the top. Then lower slowly (eccentric) for 3-6 seconds, and pause. Then power back up.
42. Perform only 1 exercise per body part when working the whole body, but perform a different exercise for each body part every workout. That way each week you hit each muscle three times, in three different ways.
43. Do full body workouts every 48-hours, 3x a week before progressing to a 2-day or 3-day or 4-day split.
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