In the quest to unlock the world's most powerful muscle building secrets I have tried nearly every training system and diet there ever was. Through many years of trial and error I have finally developed a surefire way to build enormous amounts of muscular size and strength rapidly in even the most painfully skinny hardgainer.
The first thing that needs to be addressed is training session frequency. One look at male gymnasts or Cirque Du Soleil performers will tell you that a higher frequency of training than the typical "once-a-week-per-bodypart" recommendation is in order for rapid muscle growth. Whenever you want to improve something in life you do it frequently. It doesn't matter if it's improving your golf swing, learning an instrument or building muscle; you have to do it more than once per week.
The next thing that needs to be looked at is training session length. When you allow your workouts to stretch any longer than 45 minutes, you are actually doing yourself more harm than good. Research has shown that testosterone levels are shot after 45 minutes of training. They actually peak at 27 minutes, so stopping at 30 minutes might even be a better idea. Beyond the 45 minute mark, cortisol production increases dramatically as testosterone levels plummet. Cortisol is the stress hormone and actually eats muscle tissue and increases bodyfat storage.
Another one of the most important muscle building secrets that I have discovered over the years is that it is crucially important to cycle your training. The body eventually adapts to any one set routine after a while. The trick is to switch your routine just before your body starts to adapt to it and your gains come to a halt but not so soon that you don't allow for significant progress. Switching too often is just as big of a problem as not switching things up often enough. If you constantly switch programs too frequently you will never make steady progress because you will always be confusing your body and you will just end up spinning your wheels.
Some experts argue that overtraining is the biggest problem most drug free lifters face. Others say that undertraining is actually the main problem for those who fall into the hardgainer mindset. The truth is that both camps are right and wrong. You need to push yourself, sometimes to the brink of overtraining, and then adjust things at just the right time and back off for a while. Eventually, if you back off too long, you will enter a state of undertraining. The key is to ramp up your training again before that happens. When you train like this you will never experience plateaus.
Finally, I must point out that no matter how well you cycle and plan your training you will never experience any significant muscle growth if you use the wrong exercises. The most effective exercises are those that allow you to move your body through space (as opposed to just moving your limbs). Those include chin ups, dips, pushups, handstand pushups, inverted rows, squats, single leg squats and deadlifts. Stick with those exercises and their different variations and you will build massive amounts of size and strength.
Now that you have the knowledge it's time to put these muscle building secrets to work and get your butt to the gym and start growing like a weed.
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