1.    Get Motivated!

What I like to do right before I head out to the gym is watch some “Pumping Iron”, it’s a great bodybuilding show from the 70’s featuring Arnold Schwarzenegger, Lou Ferrigno and Franco Collumbo all training for the Mr. Olympia.  Nothing gets me pumped up more than seeing these pro’s train!

Just hit up Youtube and do some searching for Jay Cutler, Ronnie Coleman or whoever else and get inspired, it will help your upcoming workout!

2.    Bring Some Heavy Metal Tunes

When you hit the gym, it’s a good idea to bring along some music on your iPOD which is going to get you angry and pumped up, get the adrenalin flowing.  Here’s some great music I’d suggest you listen to so you get in the zone:

Disturbed – Down With The Sickness
CKY – Quite Bitter Beings
Rob Zombie – Scum Of The Earth
Ramstein – Du Hast
Prodigy – Smake My B*tch Up
Drowning Pool – Let The Bodies Hit The Floor
Static X – Push It
Drop The Bombshell – Powerman 5000
When Worlds Collide – Powerman 5000
Xzibit – Concentrate
This Is Sparta! ~Another Techno Remix (search for it)
And if it works for you…the Rocky Theme, lol.

Now as far as a weight gain program to combine this with, if you’re looking to put on huge amounts of mass in a short period of time, this program will work out quite well for you, it personally helped me bulk up 31 pounds in about 3 months: click here for more info.

First lets look at some of the best exercises you’ll want to grab a weight training dvd to learn, here they are:

Squats

Getting the proper form down for a squat is CRITICAL, you can seriously injure your back by slipping or rupturing discs if you’re not careful.  It’s worth it to see video on how this is performed properly though since this is one of the best muscle building exercises for your legs, nothing else beats it.

Deadlifts

Be sure you learn the proper deadlift form as well.  Deadlifts are just as powerful as squats and are aimed at the development of a thick back.  Again, you can injure your back pretty bad if you don’t learn the proper form, however this is an exercise that is an absolute MUST if you want to get big, so learn it.

Now in addition to these exercises, you’re also going to want to learn such things as:

• How To Break Plateaus
• How To Avoid Losing Muscle Mass With Cardio
• How To Bulk Up Without Getting Fat
• How To Maximize Your Muscle Gain During Your Workouts

And other such important tips and tricks.

Now the good news is there is a 10 part weight training dvd which explains these and many other concepts for you and best of all, it’s actually FREE!  To sign-up just head on over to this site and wait for the drop-down box to appear: Click on this link to continue…

1.    Get A 3 Day Split Going

One good way to start off is with a 3 day split.  Basically you’ll have it setup like this:

Monday: Chest and Biceps
Wednesday: Legs (quads and calves)
Friday: Back, Shoulders and Biceps

Then you will just repeat this week after week taking the weekends off.  This is a good basic plan and will get you some results if you can stick to it consistently.

2.     Eat Every 3-4 Hours

If you want to build muscle, you cannot ever let yourself go hungry.  That means you need to be feeding yourself every 3 hours and that’s quality food, no processed foods or simple carbs.  By eating smaller frequent meals, you will keep your metabolism revving and allow your body to assimilate more of the food you eat towards building muscle mass.

3.    Set Goals

You’re also going to want to set goals and make them achievable, both short and long term goals.  If you don’t have any guideline to go by, you will not be making as much progress as you could if you have some solid direction.

That’s enough to get you started, but good muscle building programs will go into a lot more detail of what you need to get done and how to go about doing it.  One of the top ones out there right now can even show you how to add 10 pounds of pure muscle to your frame in a matter of 2 weeks.  It’s a revolutionary way of looking at bodybuilding and I’d highly recommend you to check it out if you want to see results fast! Click here for more info.

1.    Switch It Up!

One thing you’ll find some bodybuilding programs talk about is the importance of switching up your regimen so your body doesn’t get used to it.  You see, your body is smart and If you do the same exercises over and over, your body will adapt and learn to do them more efficiently and your gains will go down and down over time.  The secret is to have a good arsenal of exercises at your disposal and switch things up every month or so.  By keeping your body guessing, you’re keeping the workouts intense and preventing any plateaus from developing.

2.    Take BCAA’s

Another great tip you’ll find in bodybuilding programs is to supplement with BCAA’s(Branched Chain Amino Acids).   By taking these in the morning as well as through your workout, you will give yourself some added energy to get through your workouts and help keep your body in an anabolic state, primed to build muscle.  It’s really become a staple for every serious bodybuilder, much like creatine, so if you haven’t jumped on board the BCAA wagon, definitely check this out.

Now I’ve seen a lot of bodybuilding programs in my bodybuilding career and it’s very rare that a book comes along that really synthesizes everything you need to know well and provides a killer workout and diet regimen that basically ensures success if followed.  This last year however I’ve tried out Vince’s No-Nonsense system and have seen some impressive gains from his strategy, 30 pounds in 3 months.  Granted some of that is fat, but I’m pretty happy with my gains.  If you need a quality program to get you over your own hurdle, I’d strongly recommend you check up on it: Click here for more info.

Deadlift!

Most people don’t do this because they’re scared of hurting their back, but let me tell you, if you are not doing this you have NO IDEA how much bigger you can be right now!  Seriously, I trained many, many years without deadlifting and never thought it was a big deal, but when I finally started, my back EXPLODED!

My back became much more beefy, the stuck out more and OOOhhhh man, I could feel muscles working that weren’t working before by doing simple rows or pulldowns, it was crazy.  My whole lower back was super sore, as well as areas on my upper back which weren’t worked in this way before.  I took pictures of my progress and the change is unmistakable.  So if you don’t do it, this needs to become a staple.

…I’m not kidding around here…

Don’t make me jump out of your monitor and slap you!

Seriously, do deadlifts,or…you’re dead.

Now if you’re in need of a weight training guide that will give you a great system to follow that guarantees you put slabs of muscle on your body real quick, there’s only one that I can suggest you try out.  It’s brutally efficient and will ensure you’re not wasting your effort in the gym.  It will help you to crush any preconceived notions of the type of body you can achieve.  If you’re tired of hitting the gym and seeing no progress, this will have you breaking through your plateaus left and right: click here for more info.