First of all, take a look at the program. Your aim is to simply complete five sets of five repetitions with the last rep for each set being very difficult or impossible to complete. The exercises are the classic compound lifts: bench press, deadlifts, squat, overhead press, bent over rows. These exercises work every major muscle group of the body in the most efficient way via compound exercises i.e. exercises which are of the multi-joint variety.

So, why is this workout so effective and building musclce? In all honesty you won’t be in the gym pumping iron that much. You can get through the exercises in under and hour. Working out for longer than one hour produces unfavourable conditions in your body for muscle growth, this is because of the different hormones that are secreted into the blood stream in response to exercise. Working out longer than an hour or so will leave your body in a worse musclce building state than before your session.

The program is simple so that you can stick to it and don’t need to keep referring to some complicated set of instructions every few minutes, Furthermore you aren’t going to be doing any inappropriate exercises. For example, pro bodybuilders will do dumb bell concentration curls to carve their bicep muscles and give them shape. It is a waste of a beginners time and energy to be doing this exercise as they simply do not have the necessary muscle mass to shape yet! Performing bent over rows places plenty of dtress on the bicep muscles to stimulate muscle growth alone.

You can do the workout just two or possibly three times per week and you will avoid overtraining and can spend time out of the gym recovering and growing which is a greatly overlooked factor in muscle building success.

Pursuing the GOMAD program is the best thing to do if you really want more muscle mass fast. What you need to do here is drink one gallon milk per day. The muscle building benefits are tremendous of drinking such a large quantity of milk each day! You will be taking on board large amounts of chemicals that will really boost your musclce building progress. Once more this one of the most tried and trusted formulas for muscle building success.

OK, we have just gone over two great wasy to ibcrease your muscle mass. For more detailed information on both of these techniques and more no nonsense muscle building information and lesson on how to get ripped fast simply follow the links.

1) Unstable training. This basically means working your muscle when they are in unstable positions such as performing push-ups with your hands atop of medicine balls. What this will do is make your body wobble slightly from side to side thus making you use the other muscles surrounding the prime mover to be used to support the movement. This results in the stimulation of new muscle growth due to the new approach and stimulation of the central nervous system. One more example of this is doing body weight squats whilst on a wobble board. You are unlikely to be able to lift the same amount of weight as you normally do but your main aim is to stress the body in a fresh way and spark the growth of muscle.

2) 10 sets of 10. Select a compound training excercise like the bench press, squat or dead lift and then choose a weight which you can handle for ten reps only. Your goal is to complete ten repetitions for each set with the last rep being almost impossible. You then continue in the same manner until you have performed ten full sets. You probably should avoid doing any more exercises in the same session as this is already very stressful for the body to take. Your body will also likely be very sore for a few days but what this will do is really give those muscle groups a sever workout and a new reason to grow.

3) GOMAD. Taking on board enough calorie to support the growth of new muscle tissue is one of the biggest problems encountered when trying to build muscle up. A great way around this problem is adopting the GOMAD plan. This requires you to consume a gallon of milk a day, hence the GOMAD acronym. This is perfectly safe to do, (remember we feed milk to our babies in relatively large quantities), consult a doctor though if you are in anyway unsure. By taking on board so much milk you are providing your body with a great supply of protein and minerals that will allow your body to support the growth of new muscle tissue satisfactorily. You should build up to a gallon of milk a day slowly then try and stick on this program for between 1-3 months although even a couple of weeks will lead to noticeable muscle gains provided that a decent no nonsense muscle building routine is being followed.

So, there you have three unusual ways to improve your muscle building progress and also get ripped fast, give them a go and whatever happens do not give up on having the body of your dreams!

1) Train for one hour or less. Training for more than this moves the body towards a hormonal state more favourable to the destruction of muscle mass. Workouts of less than one hour ensure that the body remains in an anabolic muscle building state for the entire workout. If your training sessions are greater than an hour then you may well be decreasing your muscle mass not increasing it. Keep if focused, intense and under an hour.

2) Do not leave your body short of protein by ingesting at the wrong times. The most effective times to take on protein are straight after you end your workout session, just before retiring to sleep and first thing in the morning. These are the most important times for your body to have it available. Protein is needed right after training as this is when they have just been torn and need repairing. At night time your body is doing most of its growing and so it is crucial it has an adequate supply of protein available to do just that. great sources of protein are milk, tuna and lean white meats such as chicken and turkey.

3) Make sure you are organised. Arrange workouts with a training partner for motivation and safety and keep a training log. These couple of simple tips can certainly help keep you focused even on days when you really do not fancy heading down to the gym. It can be the difference between muscle building failure and success in the long run. If you let your workouts become repetitive then your workouts could become dull and motivation will suffer so throw in some variety to liven things up. Try alternative exercises like barbells instead of dumbbells, inclines instead of declines even small variations like this can keep the interest and challenge going for longer.

If you are interested in lean muscle building then why not try the No Nonsense Muscle Building plan for great results!

So what exactly is this well kept secret? An amazing new miracle pill or something?

No definitly not. It is a hormone know as cortisol, known about for a long time but ignored by many weight lifters.

What actually is cortisol?

Cortisol is a human hormone secreted throughout the day and produced in response to weight training or other types of stress. Levels of cortisol drop slightly from their peak in the morning.

What is its role exactly?

Well it enhances your short term memory, aids in regulation of blood sugar levels and helps detox the liver. However it can raise blood pressure and decrease bone density if your cortisol levels get too high, however this would be unusual. However it will restrict muscle mass as it increases the use of muscle as energy and not fat stores. This is the primary reason why training sessions should be less than one hour duration. They will actually be reducing their progress and not increasing it after this time!

Here are a few guidelines to ensure that you are not wasting your time trying to build muscle up:

1) limit your cardio workouts, too much cardio causes the body to release cortisol which as explained is not what we need.

2) Try to not consume too much caffeine as this will increase your cortisol levels.

3) Make sure your workouts take less than an hour. Stay focussed wear headphones if you need to avoid talking to people.

4) Take it easy and relax because cortisol is produced as a response to stress.

5) Eat small regular meals because infrequent meals make the body think it is starving and will thus try and use uneccesary muscle for energy before using fat reserves by releasing more cortisol.

6) Sleep. This is when your muscle building hormones peak and your cortisol levels are highest so shot for 8 hours sleep.

With those no nonsense muscle building tips in mind you should be able to give your workouts a great boost now you know how to gain weight fast more efficiently.

1) Train for no more than one hour. This is because when you are working out your body releases a hormone called cortisone that helps the body to recover and build up muscle. However unfortunately after 45-60 minutes the body releases a hormone that is very counter active for muscle building. So, you will make very little muscle gains if you keep pumping iron for more than an hour at a time. The bottom line however is to pump iron for around 45-60 minutes and then get out of there and rest.

2) Eat double to build up muscle. The single biggest mistake people make when trying to build up muscle is not getting enough calories. To build up muscles it is essential that you eat more calories than you burn off during the day. If you do not possess these excess calories that you aren’t going to build muscle up no matter how much you train! A good idea is to buy plates and dishes that are twice the size of normal plates. OK, this sounds odd but I guarantee that you will never again forget that you are supposed to be eating more calories to build muscle up.

3) Ingest more protein. Consume protein straight after training and before you retire to sleep. Just after your workouts your muscle are going to be torn and damaged this is when protein is required.Just prior to sleeping is crucial for muscle building as your body is just about to go eight hours with no food so you must get some protein at this time. One gram of protein is required as a minimum for each kilogram of body weight.

These are just three tips and of course there are far more but these deal with some of the most criucial factors you ought to be concernec with. Now go ahead put them into practice and build muscle up with this no nonsense muscle building approach!

Try drinking green tea. This can inhibit the enzyme that inhibits nor-epinephrine which mean that you should experience increased levels of this muscle building metabolic hormone which can also help in fat loss too. what’s more it is also stacked full with anti oxidants that can aid a great deal with post workout recovery and general health.

Ingest the healthy fats. These are critical to the safe functioning of many part sof the body such as the heart, brain, energy production and hormone regulation. Great sources of this are: oily fish, natural peanut butter, avocado,  and oily dressings.

Consume casein protein. This specific protein is digested by the body very slowly and is therefore released in to the body gradually. This is great news if you consume it just before sleeping because your body can then make use of it in order to build muscle up whilst you sleep.

Consume 20 grams or more of whey protein immediately upon rising. As soon as you awake have a protein shake. This will put a stop to the catabolic state of your body that you may have been in during your sleep and give you a good start on hitting your protein target for the day.

Try making use of dropsets on body parts that you struggle to grow. This technique is very intense and can be used to stimulate growth effectively in any weaker areas that you struggle to grow. Firstly, complete your set as you would normally and when you have pushed out your final rep lower the weight by around 20 percent and perform more reps, then decrease the weight once again and do more reps. Continue repeating this process as many times as you can bear but the next day you are likely to experience significant muscle soreness and a tremendous burn at the time.

Take on board lots of water. It is wise not to understimate the benefits of being well hydrated during the entire day. water is used in nearly all of the bodies natural reactions to some degree inclduing muscle building ones.

Keep learning and educate yourself. There are a great deal of different methods to stimulating muscle growth. try different things and fidn out what works best for your body and leave the rest.

So, by applying some of the above weight gain tips you should be able to build up muscle even faster than before. If you wanto to look lean and ripped we highly recommend the following burn the fat build the muscle ebook. Good luck.