To gain bigger muscles, there are a few CRITICAL factors you must APPLY. Here’s 10 muscle growth factors that will get you INSTANT results FASTER.
By: Tim Ernst – Founder of Body Blitz Max, 180 Muscle and Barbell/Dumbbell Ripped Muscle Complexes
To gain bigger muscles faster doesn’t always require getting on a drastically different workout plan or following an ultra-scientific diet.
Small changes can add up to major results. Here are 6 critical factors you can apply right now into your current training program that will give you instant results.
Factor #1 Train Based on Muscle Fiber Type
Many gym goers don’t stop and think how there body will respond to a particular amount of reps, sets and exercises.
Think about it…have you ever wondered why some people can build muscle only using heavy weight while others use light weight?
It’s about your dominant muscle fiber type.
Here’s a few things you can do right now to determine your muscle fiber type so you can gain bigger muscles faster
Fast Twitch
- Better at sprinting as opposed to long distance running
- explosive power
- Vertical jump higher than 23 inches
- Less than 7 reps on 80% of your 1 rep max.
- Longer rest periods between sets
Slow Twitch
- Better at marathons or long distance running
- Vertical jump under 17 inches
- More than 7-9 reps on 80% of your 1 rep max
- Shorter rest periods between sets
Mixed
- A combination of the 2 above (Fast and Slow Twitch)
This technique of training with your dominant muscle fiber type was so powerful that 12 ordinary men transformed their bodies in ONLY 18 weeks by using it.
It was developed by WBFF fitness model Vince Delmonte and he created a whole program around it called, “Gene Expression Training.”
If you would like to get a free sample workout used by these 12 men you can download it here.
After you download your workout you’ll be taken to a page that will help you determine your muscle fiber type using this simple 30 second quiz
Once you determine what dominant muscle fiber type you are, you’ll be able to train based on how your body responds and gain bigger muscles faster.
Factor #2 Apply The 3 Mechanisms to Muscle Growth
A 2010 paper in the Journal of Strength & Conditioning Research by Brad Schoenfeld identified these three mechanisms of rapid muscle growth as – mechanical tension, metabolic stress, and muscle damage
Most guys who do not know how to optimize all three of these factors to muscle growth, end up spinning their wheels and become frustrated as to why they look the same month after month, year after year.
The fact is, to gain bigger muscles, you need to stimulate them properly for them to grow.
If you don’t expose your muscle to stress, there’s no driving force for muscle to grow.
If you are not sure how to properly execute exercises, you should stop right now and read IFBB Pro Bodybuilder Ben Pakulski’s “6 essentials of exercise execution.”<—(Click Here for FREE Download)
The 3 mechanism to muscle growth to build your BEST body are:
- Mechanical Tension (Heavy weight using low reps 5×5)
- Metabolic Stress (light weight with more reps 4×12)
- Muscle Damage (drop-sets like N.O.S, rest pause sets, DRTS sets and intra set stretching)
If you know how to combine ALL 3, you’ll have a muscular body you can be proud of but, one of the most under utilized techniques to building the body faster is TENSION!
Factor #3 STOP Doing Cardio
If you want to build muscle, shred fat, and gain explosive strength as fast as humanly possible, STOP DOING CARDIO COMPLETELY.
Cardio is a muscle wasting activity unless you do some form of body-weight circuits or barbell complexes.
Both of these workouts will build muscle and BOTH can be done at home.
Cardio serves ZERO PURPOSE other than to get through some podcasts and totally robs you of potential gains, slows your fat loss and sets you up for rebound weight gain.
The research is clear, cardio turns you into a FAT STORING MACHINE via many mechanisms.
EDITORS NOTE: If you're looking to get bigger or put on more size, here's how to gain muscle and put on 10 pounds in 30 days with this free muscle gain calculator...=> Click Here For Your Free Muscle Building Calculator
In fact, there’s a great book by Timothy Caulfield’s The Cure for Everything, and experienced marathon runner Kim Raine said:
“I’ve run eighteen marathons and I put one pound on for each one. Eighteen marathons and eighteen pounds heavier. It is so maddening!”
And the number of injuries from running is no surprise when you consider:
For every mile you run, your feet hit the ground 900 times.
Even if you only weigh 150 lbs, then you are thumping 135,000 pounds of force against the joints and ligaments, starting with the feet and extending into the knees, hips, low back and even the shoulders.
As some researchers have said:
“Jogging is healthy exercise for the body like boxing is healthy exercise for the head and face.”
Of course, running is a massive BILLION dollar business in running shoes and all the rest so you won’t hear this info widespread.
In short, running and jogging are terrible choices for long-term exercise. Remember, this is not my opinion, these are facts.
With all that said…
You don’t need to do cardio to get shredded… 20-minutes of this once per week could help not only burn pounds of fat, but also can add serious muscle to your frame!
⇒ Here are the BEST Fat Burning Workouts to Look like a Bodybuilder & Perform Like an Athlete
Here’s the difference between complexes and body-weight circuits:
1. Barbell Complexes – This stuff works AMAZINGLY FAST — far better than anything you’ve ever experienced.
In fact, that’s my promise. Not only that, but you’re going to get totally addicted to it.
It may sound a tad complicated at first but it really isn’t, all my top guys rocking a six pack have totally dumped the cardio and have a body that women WANT and men ENVY.
Dumbbell or Barbell complexes are used to replace long and boring cardio which will increase your muscle size, strength and incinerate fat… for your best body EVER.
Cardio and running can not do that.
You’ll off with (2) 10 pound plates on the barbell or 15-20 pound dumbbells. Set the clock for 20 minutes and complete as many rounds as possible (goal is 10 rounds) moving from one exercises to the other WITHOUT rest.
Once you complete one round, rest for 30 sec and repeat. If you are able to complete ALL 10 rounds within 20 minutes, increase the weight on the bar by 10 more pounds using (2) 5 pound plates or 5 more pounds for dumbbells.
2. Body-Weight Circuits – There is a variety of body-weight circuits you can do from short 4 minute tabata to 8 minutes full body, they’re both effective. Here’s an example of both below:
- 4 Minute Tabata Workout
- 8 Minute Full Body Workout
Factor #4 Train Each Muscle Groups at Least 2-3 Times A Week
Some people may think that this is over-training, but the reality is most people don’t train hard enough and will never truly reach a state of over-training.
If anything, most people under train. Working a muscle group 2-3 times in a single week will keep protein synthesis elevated keeping the body in an anabolic state.
To do this right, you want to do apply different sets, volume, reps and exercises.
To do this properly you could do it one of two ways:
- Specialize in one particular muscle group (like arms) and the other muscle groups only get maintenance.
- Train 5-6 days a week and train at least 2-3 muscle groups in each of those days.
Here’s what a typical training split would look like:
Monday: Chest/Front Delts/Biceps/Core
Tuesday: Back/Rear Delts/Triceps/Calves
Wednesday: Quads/Hams/Core
Thursday: Biceps/Chest/Side Delts/Front/Delts/Calves
Friday: Triceps/Back/Core
Saturday: Hams/Quads/Calves
Sunday: Off
The idea with this split is to train most body parts TWICE per week; once heavy with the intent of mechanical damage and high neurological stress.
The second half is focused on maximizing cell swelling and hyperemia.
This training spllit was taken right out of IFBB Pro Bodybuilder, Ben Pakulski in his NEW program MI40x.
Factor #5 Apply Neurological Overload Sets aka N.O.S
N.O.S stands for Neurological Overload Set and was founded by Ben Pakulski as well.
N.O.S set overloads the body and creates the optimal hormonal environment for growth inside the muscle!
Hormones like testosterone, growth hormone, IGF-1 are responsible for growth as well as fat loss.
The best way to stimulate these hormones is through intense exercise that takes muscles to their limit.
N.O.S is the single most effective way to take a muscle to its point of complete physical exhaustion.
As many of you already know, TIME under TENSION is the number one most highly correlated factor with muscle hypertrophy (growth).
Here’s how to perform a N.O.S. set:
Start out by putting yourself in the exact optimal range for muscular growth via Time under Tension (40-70 seconds)
8 repetitions done with a 4-0-1-0 cadence (5-second reps). For those of you unfamiliar with this cadence reference, it is very simple.
It means 4 seconds DOWN (negative/eccentric portion) , 0-seconds pause, 1-second concentric (contraction), and then 0-second pause.
The “0’s” tend to be most confusing for people, this simply means DON’T STOP. Use continuous motion and no rest or pause at the top or bottom of the rep.
Once you have completed 8 repetitions with 5-second reps, IMMEDIATELY decrease the weight by 20% and keep going. No cheating, no extraneous movement, just strict executed form.
Repeat this 20% drop in weights 2 more times for a total of 3 decreases in weight.
This process will take your muscle to complete physical exhaustion.
The lactic acid will be uncomfortable but find comfort in knowing that more lactic acid is correlated with more growth hormone, bigger muscles and a leaner, harder physique.
Factor #6 Nutrition
To gain bigger muscles, we have to talk about proper nutrition.
This is a BIG one where most people screw up. Whether you are trying to gain bigger muscles or lose fat, most people are lacking.
How you eat for performance is going to largely depend on your physique goals so I’ll touch on both briefly.
1. If you a skinny guy and have a hard time gaining any amount of weight and size, follow this formula below:
Meal Cadence
Morning – Protein/Fat’s
Lunch time – Protein/Carbs
Post Workout – Protein/Carbs (Big Meal)
Second Post Meal – Protein/Carbs
Before Bed – Protein Fat
Calories:
To gain weight you have to be in a calric surplus of at least 500. To do this take your body-weight (in pounds) x 19=?
Example: If you are 175 pounds that would equal 3,325, roughly depending on your height and age.
Protein:
Protein will always be 1 gram per pound of body-weight a day no matter what body part you train.
Carbs:
When you train upper body you’ll consume your body weight x 2 on carbs in grams.
When you train lower body you’ll consume your body weight x 3 on carbs in grams.
For Example: If you weighed 175lbs you’ll take that and multiply by 2 (upper body workout days) which equals 350 grams of carbs.
On Lower body workout days you take your body weight (200lbs) and multiply by 3 which equals 525 grams of carbs.
Fats:
MCT oil or coconut oil
Mixed Nuts
Nut Butters (peanut or almond butter
Grass Fed Butters when cooking
Olive Oils when cooking
Avocado
Red Meats (Eat in morning or Night)
Here are 5 more tips to putting on muscle and weight fast=> 5 Muscle Mass Building Tips For Skinny Guys
2. Here’s a formula you can follow if you want to lose weight.
The most common cause of obesity and excess fat accumulation is excessive carbohydrate intake.
For those people looking to build muscle, many suggest just switching to “clean” foods while still eating a large amount.
I’ll tell you from experience that this will not work.
Someone who is holding a large amount of fat will almost always need to use a relatively low carb approach, at least for a short period of time, in order to reset their body’s ability to e effectively utilize carbohydrates or (“insulin sensitivity”).
One really good program for putting on muscle WITHOUT the fat is Ben Pakulski’s “Incredible Bulk.” It’s not cheap but well worth the investment.
Follow this plan and you’ll lose weight:
- Caloric Deficit: To lose weight you have to be in a caloric deficit of at least 250–500 calories. Simply take your body-weight (in pounds) and multiply by 12. This is how many calories you’re allowed to have in order to lose weight.
- Protein/Carbs: Stick to a diet high in protein and low in carbohydrates. Carbs spike insulin and make you hold water. Carbs are great when you want to workout but if you don’t, carbs are not needed.
- Fats: High fat diets are great for weight loss as long as you keep your carbs low. Here are 7 shockingly fatty foods that will help you burn fat
- 1 Ingredient Foods: Stay away from high processed foods that have to many ingredients on the label. Stick to whole 1 ingredient foods.
Conclusion:
There is so much mis-information and fake news floating around on the web as to building the kind of body you can be proud of.
The key gain bigger muscles and losing fat is to get the right information into your hands, but without application; well… you’ll never reach your full potential.
Today I’ve decided to open up my coaching program for those who are serious about transforming their body.
The group coaching will official start the day after Easter, April 17th but you can registrar right now on the following page:
