There is a good chance that you are not maximizing one of these four steps. Your problem and solution lies in correcting these essential steps before you have any chance of building a muscular and lean physique.
Get read to learn how to build muscle in four simple steps, in less time, without any drugs and without bogus supplements.

Step #1

Committ to lifting weights at least three to four times per week. Your goal is to stimulate your muscles with resistance (stress) which results in your muscles growing bigger to avoid the stress from occuring again. Once you go home, let the muscle heal through nutrition and rest, it will grow bigger and you will repeat this process again. Ideally you should hit your muscles once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.

Step #2

Focus on eating at least 5-7x a day with balanced meals from carbohydrates, proteins and fats. If your goal is to build muscle than you should be eating at least 15-18 x your current body weight. Your carbohydrates should equate about 45% of your intake, your proteins should equate about 35% of your intake and your fat should be the remaining 20% of your intake. You should focus on over half of those meals being solid whole food meals and the remainder can be liquid meal replacment shakes.

Step #3

You should focus on stretching at least half the amount that you lift weights. One of the biggest mistkakes I see is people training, training and training with out any stretching. Stretching helps restore normal length to the tissue and if you are constantly training, your muscle tissues will shorten and big to perform weaker and slower and have a higher incidence of injuries. So if you are lifting weights 4 hours in the week, at least an additional 2 hours should be dedicated to stretching. You must counteract the shortening of the muscle tissues that occurs with weights or else you are a injury screaming to happen.

Step #4

Avoid supplements that have not been around for longer than 3 years. I learned this philosophy from an Australian strength coach who recommended not trying any supplement until it has been around at least 3 years to pass the test of time. This will make your life much easier and help you avoid all the marketing hoopla in the latest fitness and bodybuilding magazine. If you follow this rule, you will discover only a small handful of supplements still standing. Here are the ones you should not go with out: a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein powder. These products will cover your nutritional basis for health, healthy body composition, strength and muscle mass.

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There are dozens of muscle building mistakes that we all fall victim to which results in bringing you progress to a complete halt. Don’t be too hard on yourself, because like all things in life, building muscle is a learning process. That does not mean you must forfeit years of personal trail and error when we can learn the mistakes of seasoned trainers who walked before us.

Here are the first three biggest and baddest ways that effects your muscle building routine the wrong way. Erase these mistakes from your thought process and you will be one step closer to earning beach body worthy status:

Building Muscle The Wrong Way #1 – Skipping Out On Your Cardio…

Before you disagree take note that I was once a long distance triathlon and running champion so my cardiovascular standards and perceptions of ‘fit’ are much higher than your local trainers or expert bodybuilding author. It drives me crazy when I hear fitness experts preaching that weight training is just as good for keeping your heart and lungs in prime condition. Who are they kidding?

Weight training, designed for bodybuilding, is almost useless for stimulating your cardiovascular system. Bodybuilding style weight training for your cardio is just about as good as spending the day playing video games. Sure, I know your leg training workouts and super sets make you feel like you sprinted up the street for 100 m but this is far cry from a optimal cardio system.

Do not buy into the latest fad that cardio will kill any chance of building muscle. Cardio must be in your program even if your goal is maximal muscle gain and you are the skinniest of skinny. Aerobics plays a vital role in building muscle and has been shown to speed up recovery from weight training by transporting oxygen and blood flow to the muscles.

The circulatory system is developed because more oxygen is pushed through your blood resulting in a greater number and size of blood vessels. Since there is a greater cardiovascular density of blood vessels, your circulatory system has more ’supply routes’ to shuttle oxygen and nutrients to the body tissues, including muscles, and shuttle away waste products that can slow muscle growth, repair and recovery. In the end, this means you will create a more optimal environment for your muscle building routine

Building Muscle The Wrong Way #2 – Overtraining The Biceps And Triceps

I’ll bet any money that you would do almost anything for a set of sleeve-stretching set of arms. Any money that you would do almost anything for a pair of bulging biceps and rock-hard triceps!

Interestingly, every time I ‘m at my gym, I see small and weak dudes spending a full hour doing every bicep and tricep exercise imaginable. They do set-after-set, week-after-week with nothing to show but the same skinny noodle arms. What they fail to realize is that for maximum muscle growth and strength, the biceps and triceps require very little direct stimulation!

Do me a favour and take a close close at the size of your thigh. Now compare the size of your thigh to the size of your bicep. Does it make sense to spend the same amount of time training arms versus your legs when your legs are over 4x as big? Of course not! Now compare the overall size of your back to the overall size of your arms. Now compare the size of your overall chest to the size of your overall arms. You should now realize that a larger muscle group should be trained differently than a smaller muscle group.

Focus the majority of your training on the large muscle groups – that is chest, back, shoulders and legs. Focus on increasing the strength and size in these big muscle groups and rest assured, using your muscle building routine to build muscle in your arms will become easier.

Now hear me out. I’m not saying that direct arm training is a waste. I’m simply leading you to discover that less is often more when training small muscle groups such as your bi’s and tri’s.

Building Muscle The Wrong Way #3 – Not Focusing On Getting Stronger

I can’t count how many times I have down a fitness consultation with a young new trainee and bring up the idea of including a strength cycle early in the program and he instantly fires back, “But I don’t care about how much I can lift, I just want to get ripped and muscular.”

I get his short attention span back by stating, “Building muscle will almost always follow if you simply focus on getting stronger, I mean getting really stronger.” Unfortunately, training to get stronger seems to no longer be apart of the average trainees training regime.

Since the fitness industry has become more commercialized with balls, balance pads, fancy selectorized equipment and ridiculous infomercials, people have neglected the necessary time building requirements to build a solid foundation for long term success. Including bodybuilders.

Consider that the stronger you become the more sets and reps you will be able to lift for more specialized movements. The better your technique. The faster your recovery. The longer and harder you will be able to train. And rest assured, when you get stronger from week to week, the muscle mass will follow!

Don’t believe me? Next time you go to your gym check out who the biggest guys are. Don’t be surprised if they are also the strongest. Have you ever seen anybody will a small frame who can deadlift four plates, squat three plates, bench press two plates or curl 1 plate (per side respectively). I didn’t think so.

As the months pass by they become more and more frustrated with their lack of muscle mass increase.

This can be a regular problem for anyone having a strong desire to develop their physique, which is why many people quit, thinking that they are somehow unable to develop body mass.

So why does this happen to so many people and what can you do about it?

From my knowledge, the people who do not make good muscle mass increases in the gym make the same mistakes over and over again.  Read on below to see if you are making these general mistakes, with answers for every problem.

1.    Some people opt for unsuitable bodybuilding routines to achieve their goals, often following professional workout programs from books and magazines.

This is no good for the average guy or girl, and in particular for beginners.

To gain muscle mass you must train for around forty five minutes with heavy weights, performing no more than 3 sets for each exercise. Keep your sets at no more than 15 sets per workout visit.

There is no benefit doing 20+ sets and devoting many hours at the gym.

2.    Doing the same body building workout month after month, even though they haven’t made any obvious muscle gains.

In order to build solid body mass you must completely change your bodybuilding program every 8-12 weeks. Our body’s have a sort of muscle memory so it quickly gets used to the same weight workout you repeat every week.

You therefore need to shock your muscle by changing your bodybuilding training routines routinely.

3.    Not having days off from bodybuilding.

I normally take 5-7 days off in the middle of each weight training program.

This gives my body time off to recuperate and revitalize.  I’ve done this for several years now and I haven’t had a bad injury while doing so..

An additional advantage is that I always experience increased strength after I’ve taken days off.

4.    Doing your workouts on consecutive days.

Doing bodybuilding training routines that entail lifting heavy weights puts a lot of pressure on your muscles. It can even take up to 24 hours to restore your glycogen reserves. Therefore, try to train no more than 2 consecutive days. You are then allowing your body will re-nourish itself, resulting in optimal energy reserves when you workout at the gym.

5.    You rely on bodybuilding supplements to make up for a bad diet.

Most bodybuilding supplements are not anything more than pricey marketing gimmicks. They drain your bank account of hard earned cash and do zilch to build solid body mass. If you spent $100 a week on bodybuilding supplements, it will make no more than 10% difference to your muscle gains.

All exercise programs should be built around a stable dietary plan.

You must ensure that you nourish your body with the nutrients it needs in order to grow solid body mass.

Summary

In order to build lean muscle faster than you have ever achieved previously, you must forget the conventional muscle building methods that you have picked up in the past from pro body builders in muscle books.
Hardgainers in particular should adjust their body building training routines and stop repeating the common mistakes I’ve outlined in this article. Make these changes and you may well see some outstanding results!

Discover how to obtain remarkable increases in muscle mass at Adding Muscle Mass, the home of great bodybuilding training articles and free workout guides.