If you've been struggling with gaining lean muscle mass, your wait is over.
If you want to be admired by women, if you want to become a fully fulfilled, confident man.
If you want to gain respect of other men then read on.
First of all we are going to deal with the information overload.
If you've lived for a while you realize that there are thousands of books, magazines and websites that print countless way to gain muscle.
That information overload is responsible for you staying skinny and unhealthy.
I'm going to cut through fluff here.
There are only four exercises that build muscle fast.
They are compound lifts: A: Squat Muscle Gain Compound Lift Nr 1: Squat, AKA THE KING!, done with barbell in a squat rack.
Squat is the king of all muscle gaining exercises and the best way to gain muscle fast.
Squat is performed in a squat rack.
A squat rack is constructed to provide a good access to a barbell as well as safety in case you collapse under weight.
Deadlift Muscle Gain Compound Lift Nr 2: Deadlift: Notice that the grip is different, right hand vs left hand Muscle Gain Compound Lift Nr 2: Deadlift: Notice that the grip is different, right hand vs left hand Deadlift is performed either on the floor or on a small platform.
It is done with the alternate grip.
Bench Press Muscle Gain Compound Lift Nr 3: Bench Press, big chest can be yours in no time at all! Muscle Gain Compound Lift Nr 3: Bench Press, big chest can be yours in no time at all! It is performed on a horizontal or diagonal bench.
Classic style is horizontal position D.
Row Muscle Gain Compound Lift Nr 4: Row, packs insane muscle on your shoulders and back! Muscle Gain Compound Lift Nr 4: Row, packs insane muscle on your shoulders and back! Everything else is just fluff, that keeps you skinny.
The best way to gain muscle is nothing more than adhering to the Four Golden Never-Changing Rules Of Muscle Gain: 1.
Progressive resistance Progressive resistance simply means gradually adding weight to your weights that you lift.
The key here is the word: GRADUALLY.
This is the most misunderstood and abused aspect of weight lifting for muscle gain.
Most people understand progressive resistance, but GRADUAL weight load somehow gets lost.
I believe this is because guys always look for shortcuts.
But here is the thing.
If you start adding weight too quickly, you will likely cause one of three things: injure yourself, get discouraged with your inability to lift such a heavy weight, quit prematurely.
If you, however stay on the same weight for too long, without increasing your weight, you will not build your muscle.
You can see, how important it is to get progressive resistance right.
That's why I believe that bodybuilding, just like any other human endeavor, is for smart people only.
Compound Lifts This is of most importance, guys.
You need to understand, that there are two types of lifts you can do at a gym.
Compound lifts and isolation lifts.
Compound lifts, like squat, dead lift, bench press and row build muscle.
Isolation lifts, like biceps curls, wrist curls, crunches, hamstring curls DO NOT BUILD MUSCLE.
OK, they do build muscle, but it is insignificant.
DO NOT BOTHER with isolation exercises, until you gain some real muscle by doing compound lifts.
Calorie intake manipulation The amount of calories you consume is as important as the type of food you eat.
Eat too many calories, and you will gain muscle as well as fat and you will end up looking big but unfit.
Eat not enough calories, and you will remain skinny for life.
Note: In general, you don't need supplements to gain muscle.
If you want to take supplements, the only supplement I recommend is whey protein.
Powerful mindset OK.
This is absolutely and unequivocally crucial.
You have to develop a powerful mindset.
If you don't posses a powerful inner game, a small setback, critic, failure or injury will chew you and spit you out like a rotten potato.
You can't build a great, ripped body without a powerful mindset.
Your inner game is a foundation.
I hope you have found my information super valuable.
You are on your way to pack serious muscle.
Always focus on The Four Golden, Never-Changing Rules Of Muscle Gain, and you are on your way.
I promise you.
This is the very best way to gain muscle (and fastest too)!