Hail to the Dinosaurs!
Let me share 10 tips for building strength
and muscle. Some of them may be familiar to
you, and some may be new -- but they're all
good to keep "top of the mind" as you go
into the new year:
1. To Gain Mass, Build Strength.
If you want to get bigger, add weight to the
bar. If you get stronger -- and I mean MUCH
STRONGER -- you'll increase your muscle mass.
2. Concentrate on Leg and Back Training.
Leg and back training stimulates gains in
strength and muscle throughout the entire body.
You don't get big by doing endless sets of arm
3. Maximize Your Recovery!
Your muscles don't gain strength and mass during
a workout. The purpose of a workout is stimulate
gains in strength and muscle mass. After that
happens, you need to REST -- meaning that you
don't train for at least 48 hours. During the
rest period, your body recovers form the workout
and over-compensates by growing a little bit
bigger and stronger.
4. Don't Skip Your Warmups!
A good 10 or 15 minute warmup will get you ready
for a great workout. Get into the warmup habit
NOW! (Note: This is especially important for
5. Stand on Your Feet!
The best and most effective exercises are ones
where you stand on your feet and lift. (Squats,
front squats, deadlifts, Trap Bar deadlifts,
presses, etc.) 90% of your training should be
"ground-based" training (meaning, you should be
standing on your feet, not sitting down or lying
on a bench).
6. Thick Bars!
Use thick bars to build ferocious gripping power!
7. Sandbags, Etc!
Heavy awkward objects -- sandbags, barrels, kegs,
rocks, logs, etc. -- give your muscles a unique
challenge. Work them into your program from time
8. Expect to Succeed!
Your mind controls what happens to your body -- and
if you go into your workouts expecting great results,
it will happen.
When you train, you must give every rep of every
exercise your total, complete, absolute, undivided
attention. Block out everything else. Focus ONLY on
the rep. The gym could catch on fire and you wouldn't
know it until your set was over!
10. Perfect Form!
Exercises are designed to be done one particular way --
the right way! Anything less than perfect form will
reduce your results. Always aim for perfection on
every single rep -- even your warmups!
So there you are -- 10 tips for strength training and
muscle building. Keep them top of mind for 2012 --
and make this year the very best training year ever!
As always, thanks for reading and have a great day.
If you train today, make it a good one!
Yours in strength,
P.S. For more details on effective strength training
and muscle building, grab any of my books and courses --
or my DVD's -- or the Dinosaur Files newsletter:
P.S. 2. If you've not already done so, be sure to reserve
your copy of the new Dinosaur Military Press and Shoulder
P.S. 3. Thought for the Day: "If at first you do succeed,
harder work is what you need." -- Bob Hoffman