This article will give you some great tips and ideas into your workouts program for gaining more muscle and getting more ripped than you can imagine. Your workouts routines will never be the same. Fine tune your muscle building routines and building 20 pounds of steel-solid muscle in only three months – without any drugs or steroids, without bogus supplements, and while training less total hours than before. 

In just weeks, you can make the same life-changing transformation. Whether you approach your physique as a hobby or a job, you should not leave any element to chance and hope it works.  To defeat plateaus and forge a ripped and muscular body you need all the tips and tricks you can get.  None of these techniques will work alone but by combining as many together as possible you’ll see a huge difference in your muscle growth – faster than before.

 Body Training Systems

1. Ensure you do the squat and the deadlift each week to increase the release of growth hormone and testosterone.

2. Perform only 1 exercise per body part each full-body workout but perform a different exercise for each body part every workout.  By the end of the week you’ll have hit each muscle group three times from three different angles.

3. The core of your workout should revolve around squats, deadlifts, rows, presses, pull ups, dips and weighted core work. 

4. Focus on exploding up on the concentric portion of your movement and taking 3-4 seconds for the eccentric portion of your program.

5. Perform each set to muscular failure.

6. Aim to build at least 5-6 pounds of lean muscle mass each month.  Anything more will be fat gain.

7. Alternate between dumbbells and barbells every 2 weeks.

8. Follow a program for at least 12-16 weeks before trying your next one.

9. Pyramiding your sets to consistently increase your strength 5% each week.

10.  Train a muscle group through it’s entire range of motion to stimulate muscle size.

11. Use a 3-day a week 20-minute interval cardio plan, post-workout, to maximize the muscle to fat ratio while bulking.

12. Train your most underdeveloped muscle group first in each workout.

13. Try cold shower after every intense weight training workout.  Its not a very nice feeling, but it works really well.

16. Perform 5-10 minutes of dynamic stretching before each weight training workout.

17. Stretch at least half the amount of time that you lift.  If you lift 3 hours a week, schedule at least 1.5 hours of yoga or static stretching.

18. Get at least 8-hours of uninterrupted sleep each night.

Diet

1. Concentrate your carbohydrates when your body needs them most – breakfast, pre workout and post workout.
2. Consume a variety of whole eggs, chicken, lean beef, fish and whole-milk throughout the day for high quality (bioavailable) muscle building protein.
3. Eat at least 1 gram of protein per pound of lean body mass. 
4. Consume a combination of olive oil, fish oil, coconut oil, mixed nuts and natural peanut butter each day to make sure you get ample healthy fats for testosterone and other muscle building hormone production.
5. Avoid protein bars and any muscle building supplement that has sucrulose, aspartame, or other artificial or natural sweeteners.
6. Never train hungry if you want to build muscle fast.
7. Take your body weight in pounds and multiply it by 15 to determine your daily caloric intake if you want to gain weight.

Workout Assitance

1. Use a training journal and track your progress. Use a training partner for motivation and an extra push to experience faster muscular growth.
2. Hire an Exercise Fitness Trainer if you have never received professional coaching on technique and form.
3. Enter a fitness model competition or bodybuilding show or transformation contest to keep you motivated.
4. Always have a workouts program or a well plan muscle building routines. Never go to the gym without a plan.