Building muscle is no guess work, the scientific ways of doing things is always going to work better than testing random things out for yourself.
Let’s face it there are some things that work better than others, that’s what we are going to discuss in this article.
Many guys tend to ignore the things that are proven to work and do things that give them little or no results.
I think everyone training in the gym should be educated enough to know what approach, diet and training is proven to work.
These are the things most guys ignore and are therefore not getting the results they are hoping for in the gym.
This is crucial and you might have seen many guys fail on this in your gym.
When selecting exercises to perform you want to make sure that the exercises you perform are going to give you the results you are hoping for.
You have a limited amount of time to train so you definitely want to make sure you are not wasting any time on exercises that give little results.
Compound exercises are always going to be superior to isolation exercises.
With that being said I am not saying that you should not do isolation exercises but you should be aware of the fact that compound exercises target more muscles and deliver faster results.
When starting your workout you should definitely perform the compound exercises first and do the isolation exercises at the end of your workout.
Isolation exercises are great if you want to improve a certain muscle and target it directly.
Compound exercises like:
are always going to be superior to isolation exercises like bicep curls or tricep extensions.
So make sure to focus on the compound movements rather than putting your attention on isolation movements.
There are endless diets out there available to you on the web right now.
When choosing a diet you have to make sure what your goal is.
Is it building muscle, losing fat or doing both at the same time?
Choose a diet based on your goals, you could be training hard everyday but if you do not give your body it’s nutrients it needs to grow, your physique won’t change that much.
If you are following a muscle building diet that includes a lot of carbs but your goal is to burn off fat you won’t be successful.
You may end up gaining pounds of muscle and fat which is definitely not bad, but still you are not achieving your goal.
If you are fat and want to lose weight a high protein and low carb diet is something many guys have been successful with.
For muscle building purposes high protein, high carb diets seem to work for most guys to build muscle.
By choosing the right nutrition you will make sure you are going in the direction of your goals.
Don’t follow a random diet, get a diet that is designed for your goals specifically.
A customized meal plan may be a worthwhile investment and save you a lot of time.
This one is very important.
It’s the thing that most guys don’t even pay attention to.
That’s not strange, there is so little information on the subject we are about to discuss that guys actually don’t even know about it.
People nowadays are living in stressful environments.
With this stress that many guys have to deal with daily, they produce more of the hormone cortisol.
Your body produces the hormone cortisol under stressful conditions.
This hormone is basically the worst enemy of muscle gains.
It slows down the immune system and ruins your testosterone production and function.
So if you are stressed out on a daily basis you will produce a lot more of cortisol that kills muscle gains.
Another hormone that’s really important and is the best friend of muscle gains is testosterone.
Testosterone and cortisol are basically opposites.
When testosterone levels increase, cortisol level decrease and it goes also the other way around.
Muscle gains and testosterone go hand in hand.
With more testosterone you can build more muscle faster, it’s as simple as that.
Many guys have a deficiency in testosterone.
There can be countless of reasons behind that.
One thing is for sure though: you can naturally increase your testosterone levels.
Most guys are not maximising their natural testosterone production because their body is lacking the key ingredients required for producing testosterone.
It’s like a fuel for a car, if your car doesn’t get the right fuel the engine simply won’t start.
Same goes for testosterone production, you have to feed your body the right ingredients to get your testosterone production in 5th gear.
We’ve made a guide on the best testosterone boosting supplement that naturally maximise your testosterone production.
Check out our complete guide on the best testosterone boosters here.
Author: James / Founder of BroScience
I started this site back in 2014 because I was tired of the fitness industry telling guys like me lies.
Getting ripped doesn't have to be so hard... I'm here to give you the truth! The no bullsh*t advice.