Quickly Build Muscles - Top 3 Muscle Building Tips

Building hard, lean muscles isn't as hard as you think. It's actually quite simple. Especially if you follow the simple 3 muscle building tips I'm going to share with you. So, if you're serious about learning how to quickly build muscles, continue to read on.

The top 3 muscle building tips are:

1. Training. This is the most obvious of the muscle building tips. When working out, be sure to include compound lifts into your plan. These lifts include bench press, squats, deadlifts, and standing barbell curls. Compound lifts are the best mass building exercises.

Also, be sure to change your workout every month. Don't do the same sets, reps, and exercises every workout. By changing your workout frequently, you'll force your body to grow rapidly. This is how you'll be able to quickly build muscles.

Another great tip is if you're always lifting low reps, let's say 3 to 6 reps for every lift, during one month when you change your workout, increase your reps to 10 to 20 reps. This will cause your muscles to adapt to the stress. You'll be amazed at how fast your muscles grow.

When you design your workouts to quickly build muscles, make sure you don't work the same body part in two consecutive workouts. What I mean is, don't bench press on Monday and then do it again on Tuesday.

A great example of a workout would be Monday- chest and triceps, Tuesday- Legs, Calves, Abs, Wednesday- off day, Thursday- shoulders and abs, Friday- back and biceps, Saturday- off, and Sunday- off.

2. Nutrition. This is the most overlooked muscle building tip. In order for you to quickly build muscles, you have to eat alot of protein and carbs. Also, eat frequently. You should try to eat every 2 hours. Make sure you eat at least 1.5 grams of protein per pound of bodyweight and at least 2 grams of carbs per pound of bodyweight.

An example would be if you weigh 190 pounds, your protein intake would be 285 grams per day and your carb intake would be 380 grams a day. You should also drink plenty of water throughout the day as well.

Some great muscle building foods include meats (chicken, beef, fish), eggs (have been shown to really help add muscles), yogurts, cottage cheese, wheat pastas and breads, apples and bananas, oatmeal, sweet potatoes, brown rice, and yams just to name a few.

3. Track your results. After every workout, write down what exercise you performed, the sets and reps for each one. The next time you enter the gym for that same workout, try to lift more weights than you were able to do previously.

Let's say you benched 225 pounds for 4 sets of 8. The next time you bench press, you should try to do 230 pounds for 4 sets of 8. This will ensure that you're always getting stronger, which will help you quickly build muscles.

Make sure you get plenty of rest. Have fun. And use these 3 muscle building tips to quickly build muscles the easy way.

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Build muscle and lose fat, with these training sessions

Good research is something that few people can escape; and those who say that beauty is just skin deep, are either lying to you, or lie to themselves. Inherently, beauty is always captured our imagination. Thus, if this is Cindy Crawford, and Arnold Schwarzenegger, looks have always been an essential element of our life. As is the case, each man wants to look like Arnold and wants a beautiful woman as Cindy.

And, according to the rules of the game of love, if you have a body like Arnold, then there are chances that you will end with a beautiful woman as Cindy. But it is simply not your love life is affected. In fact, your professional life is affected as well. More importantly, a healthy body increases your chances of a long and healthy life.

All of these factors are a muscular body, more a necessity when it comes to survive with dignity in this big bad world. Then, what is the secret to having a great body? The answer is short and simple-training sessions. While most people are looking for shortcuts, when it comes to have a great body, it does shortcuts, simply because you can fool yourself, but not your body. Therefore, if you have finished with injections and stupid pills, you can follow the best training program to gain muscle fast. Here are some best sessions to build muscle fast:

Floor Crunch
For this training session, lie on the ground and put your legs on a bench place. Your calves must be based on the top of the bench, while your legs should be bent at a right angle. Now, touch the sides of your forehead with your fingers. Now lift your shoulder blades and chewable abdominal just by bringing your elbows to your waist size. Now, make breaks during a period of time at the top and bottom then back to the starting position.

Standing barbell curl
For this training, you must enter a barbell across the width of the shoulders, with an underhand grip. Curl now standing all right, with feet together and your body again, completely up the bar slowly. At the top of this movement press your biceps hard and then slowly decline to return to the starting position.

Pull wide grip
Wide grip traction is the best training program to gain muscle fast, when it comes to building muscles of the back, and everything you need for this training is a traction bar. Thus, grasp the bar with a wider than your shoulder position, with a handful of Palms outwards. Now, search and pull slowly to yourself until your chin is above the bar. Then slowly lower yourself and return to the original position.

The above mentioned were among the best training to build muscle fast. If you follow these training sessions and to consider in their, with dedication and hard work you can have the body you've always wanted.

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That means build muscle tone?

Have you ever heard people in the gym of the tone their muscles? Have you ever wondered what he meant by that? I have of course. Then I started to dig a little and tried to know exactly what they were talking about.

Asking around and opinions of different people, I started to get a clear picture of what people have in their mind when they use this term. You can see that everyone is obsessed with today have the perfect body. Well, perhaps not everyone is obsessed with this, but certainly many people feel that this is important. If they do not, you would need all advertisements and advertising-based beauty products, weight loss, etc..

Now I will not transform this article into a reprimand against materialism or something like that. We leave the debate for another time. I really wanted to do a discover what in the world, it meant when they talked about the tone of their muscles. By understanding that people want superb, I have come to better appreciate this term.

When people talk about having to tone muscles, they really mean they want that their muscles to be well defined. They want to have a body that is well shaped. Some want a thin body, while others prefer a more muscular body, but none of them want to have an excess amount of fat. Why is this any of this case?

The thing is that people get all kinds of crazy ideas on how to tone their muscles. They accompany developed ways to make their muscles (and, consequently, their bodies) more beautiful. They would make their task much easier if they understood a basic principle of muscles. There are two things that determine how your muscles look: the size of the muscle and the fat that surrounds it. That's all. You either strengthen your muscles, or you lose fat so your muscles is better defined.

It is not necessary to follow some crazy system of shape or sculpt your muscles. Either use progressive resistance training to strengthen your muscles, or go to the room of cardio to lose some fat.

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How a bamboo tree showed me how to build Muscle!

It all started when I got a bamboo given to me as a birthday present a few years ago. I know this as your thought, "Wade, bamboo hell should with muscle building?". Bear with just me here and I will explain.

My friend who gave him too me (it is now my girlfriend, but it is another story), told me all I had to do was placed bamboo in water and it would increase. I was wrong to believe that it, but "hey, what made I know on the plants."

Finally in short, this plant shortly began to fascinate me. Every day I would come home and shows that this small stick in the mud became larger and more environmentally friendly. New leaves begin to grow on it, and after only a month, it was at least twice as big as when I first got it. The freaky part was that there was absolutely nothing other than the water in the vase.

Now, I am not a biologist of the plant, but I know what I see just from my eyes and I watched how this plant did not do soil, no protein, nothing of any kept growing and growing. The tree little being appeared right of thin air!

Then it struck me, as a ton of bricks.

This is not the thin air in the plant growth. It is the AIR!

You see, we believe that the air like oxygen, but in fact, oxygen is only a small component of air. The largest component of what we call air is nitrogen. This is the right nitrogen.

What they put in the ground to increase growth plants? Nitrogen.

What measuring sticks ketosis in urinalysis? Nitrogen.

What determines if you are winning muscle or muscle loss?

I bet you guessed it… Nitrogen.

In fact, these sticks of little doctor sticks in your measurement of urine the amount of the retention of nitrogen in your body and if your diet too protein, your urine starts to feel because you too have protein non-digested in your systemwhich is outward in your urine. This throws off the coast of Biochemistry delicate body, because the contribution of the high protein content is the original lose you too much muscle, gain step.

Now that little bamboo did need little water and some air and BINGO it increased like crazy. In fact, after a few months, I had to change the pot, so I returned to the store where it comes and the owner had some suggestions for me.

He said it was true, the plant could grow on the water and air, it would work even better if I give him the "food right."

I said: "agreement which is good food"?

I said to myself. "If this plant shortly could grow in the air and fair water, what would happen if it was really"eating "?".

I confess to you that my mind has a tangent then little that I imagined this tree giant bamboo through the roof of my condo and the shock of my neighbors above me as my small tree explode across the floor of their apartment. Voice of the owner quickly aligned me back on the present as he showed me a special type of rocks to put in the pot.

Rocks! "How the plant gets food rocks."

"While" explains the owner, "the rocks contain all kinds of essential minerals." Minerals are essential for the transmission of electrical signals within the plant. Minerals are also essential to improve the thickness and the health of the plant as it grows.

"OK, I follow you.". I knew that the minerals inside the human bloodstream also performs a similar function, controlling PH levels within the body. In fact, blood plasma is very similar to the Green liquid called chlorophyll, which feeds the plant with nutrients for plant growth.

The owner has smiled, "Yes, this small bag should be." Come back about a year as your plant will probably catch up with the small pot and you need more.

I thought: "hey maybe this fancy on the soles of bamboo exploding through the word of my neighbors above me is a fantasy after all".

So, I took home the rocks and the pot again, my small bamboo tree indoors and paid a few water filtered into the pot. Hey, I would not put the dirty tap water in my body, so I will not put this crap in the body of my little green friend either.

"hmmm," this plant little growth was having an effect on my sensitivity. Perhaps I am becoming a real gardener. "Okay, I Don ' t think Martha Stewart a worry right now, but it is certain that fun growing something". In addition, this plant little has taught me how growth occurs actually.

You see the growth of your body is regulated by a large number of factors, but here's the kicker. It is not the amount of protein your diet makes you grow up, is how much you are absorbent!

If your training is on the runway, your shipment already signals your muscles grow. All you need now that it's in a positive balance of nitrogen. So you to do this, you must first enough protein, to get your minerals, then enough minerals for your protein.

BUT…

So you muscles to get the protein and other nutrients, you need to absorb what we eat the digestive track. Enzymes control the amount of protein and other nutrients you absorb. It is logical that a person put several Enzymes in your body.

Now each physician, biochemist and Expert of the protein must specify that the body makes you digestive Enzymes. This is absolutely true. What they do say, is that Mr. Howell the author of one of the greatest books on health "Enzyme Nutrition", proved more than 40 years ago that the human population has been massively deficient in Enzymes.

In fact, he suggested that it would lead to all sorts of metabolic, genetic and behavioral dysfunction in future populations. I suggest for those interested in search a copy of the book because it will affect your idea on what you think you know the nutrition.

Finally brief return at my story.

I looked back my tree now large enough bamboo. You will see this small tree. He never buys magazines, mineral, water or food. Just by his presence and beauty she inspires me to help him.

I water readily, the universe gives him all the air he wants and it just keeps growing. When he gets to big, I just move to a larger pot, with more food and space more to grow.

Life is very simple, as is training to get big.

Funny it took me 20 years to discover something a little bamboo is known by its very nature. We can learn the plant little much to get BIG.

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The old Skinny Guy s Secret on how to build muscle

You are skinny and want to improve your life by constructing your body so that you become more confident with others and with women... especially with women? Then read on! We have tons of stuff just for you!

Many might argue that have a beautiful body is in the genes. This may be true and those with a large genes, muscle strengthening is very natural for them. Unfortunately for some people who have active metabolism as it is more difficult for them to build muscles, things that natural guys have not apply to them because all the guy gifted gene will bring great results.

No fear, you can still get an incredibly muscle win even if you have a normal type or skinny body. All you need to know is how to unlock your muscle growth.

Don't forget that the diet is an important thing for anyone who wants to build their body or muscle yet, many people do it wrong. What they do is they hit the gym and they think that they will be eventually grow bigger and stronger. But the truth is, without a healthy diet, protein and nutrients, those stressed muscles will not be able to repair themselves, will be therefore not extend and cultivated, so you do not grow muscles.

You probably heard about protein shake. I recommend that you take the 3 times per day as your daily protein allowance. You can take in protein-rich foods, but you can find hard to cook that often.

Go to the gym at least 3 times per week and make sure that you are targeting your body as a whole, focusing on the muscle groups of 2 to 3 on each training session.

While you do this routine, something important, that you have to remember is to increase your load or weight a little each time, at regular intervals. This is the real thing which make your muscles bigger. The body will adjust self take this pressure and pointed out that you give it and if you will not increase the weight, it will not expand and grow.

Therefore make sure that you are raising gradually more, write, and then take a little longer next time.

While you're at the gym, the number of repetitions depends really on How to build muscles you as you want. It really depends on the muscle group you are targeting. Click on the link to http://www.HowToBuildMuscles.com and take proven and technical advice, and I guarantee you that you will become the great man of muscle you want to be.

How to build muscle with Bowflex dumbbells

Building muscles have many benefits. These benefits may be physical, like you helping to lose weight, or the prevention of injuries. These benefits can also be mental, such as improvement of your appearance and your confidence.

You do not have to join a dear, testosterone-filled gymnasium to build muscles. You also do not have to buy a home gym is expensive. You can build muscle in the privacy of your home with the Bowflex dumbbell.

Bowflex dumbbells are a pair of adjustable dumbbells which can be used to perform a variety of exercises. Bowflex SelectTech dumbbells 552 s can be progressively light 5 pounds to a heavy books 52.5. The Bowflex SelectTech dumbbell 1090s change gradually from 10 pounds to 90 pounds.

Necessary supplies

(552 S or 1090s, according to your current force) Bowflex dumbbell

Instructions

Choose exercises for every major muscle group. For example: squats for glutes and Quads, Crouch Romanian for hamstrings, Bent on rows for Lats and Biceps, chest Presses for Pecs Triceps and shoulder for Delts Presses and Triceps.
Warm up before you start the lift.
Work on technique before increasing the weight. When you start strength training, your first instinct is to start with the heavier weight, that you can handle. Instead, start with a very light weight. Pass your dumbbell Bowflex 5 or 10 pounds. Get your perfect technique before starting to gradually increase the weight. Good technique will prevent injury.
Do a full body workout in each training session.
Do not force train for more than an hour.
Eat enough protein and calories to allow your body to repair itself fully.
Get adequate rest between workouts. Wait at least 40 hours after your previous workout before starting your next training session. You should also try to sleep at least seven to nine hours every night.

You can construct huge muscles and a beautiful body with Bowflex dumbbells. All you need is the persistence and perseverance.

Chuck Edwards is a personal trainer who specializes in the reconstruction of the body. It deals with the Bowflex dumbbells and provides advice from weight loss to its Web site.

What is the fastest way to build muscle?

There are several ways on how you can create fast muscles. Simply choose what is the right method for you. One can practise the right diet or to make the best training. Supplements of vitamins and proteins can also be taken quickly strengthen the muscles.

Practicing the right diet is one of effective ways in the construction of the muscles. In addition, it does only not build our muscles as a healthy lifestyle starts with good quality and the quantity of food that we eat. For those who wanted really to construction, the concentration of the diet must be high in protein consistening protein-rich foods, as steaks and chicken meat. However, there are foods rich in protein which also contain high levels of cholesterol and fat. Thus, many muscle builders have use of foods with low fat content but rich protein like tofu. With the right of the protein in the body, the muscles grow and grow faster.

Diet is not enough however and is another effective way to the construction of the muscles to perform bodybuilding exercises. There are a variety of equipment and weight that can be used. In a gym room, lift weights and try on another bodybuilding exercises can lead to months beautiful muscles. The key to the construction is to make a variety of exercises regularly, correctly and appropriately. You can also get a trainer to help you in the correct exercises and training.

Another option that you can try is to take necessary vitamins and supplements. There are a lot of protein shakes and capsules are widely available on the market that can increase your consumption of protein without risk to other nutrients unwanted and unnecessary. Supplements are known to be very effective and build muscles fast even if they are not good markets.

It comes in different ways on how you can create these muscles that you are dreaming for short time. All are effective. However, the best way to build your muscles is to integrate these three in a routine and you will be surprised to see them grow and to develop quickly. In the construction of the muscles, a healthy diet is not enough. Must know how to integrate these three for best results.

It is just a brief overview of methods to help you build your body. Be sure to enter your free muscle building report in the dialog box resource.

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Loss of fat mass of advice - building muscle, losing fat

Perhaps you've heard this stuff before and you find hard to believe, or maybe it's totally new to you. "Building muscle, losing fat - can we really simple?" Yes, in fact, it is possible.

You see, muscles require more energy for your body to maintain. And everything which requires means of energy your body burn calories and fat more to generate energy.

A body which consists of too fat not use as much energy, because fat takes much less energy for the body to maintain that the muscles. Therefore simply strengthening and toning your muscles, you can force your body to start the combustion offshore more fat at a faster pace.

Now, many women are concerned in particular about muscle building to lose fat. For any reason whatsoever, when they hear that they need start muscle building, they fear that they end you by presents itself as a sort of woman body builder. Bulky, enormous and exotic research instead of the slim fit, trim and attractive.

However, the reality is that you do not have to become large with muscles to lose fat. All you need to do is make your existing muscles stronger and more tonic. In other words: get these muscles more healthy and more in shape.

According to what adipose tissue additional you have - and regardless of the fact that you have fat on your belly, arms, legs, butt, or otherwise - your muscles can be quite low and poor general condition. And the lowest or flabbier these muscles are, the less energy they are using your body. Thus by their tone and what makes them stronger, you automatically cause your body start burning more fat offshore to keep muscles in better health.

There are also many ways to tone and strengthen your muscles that will keep the lean and elegant research instead of requiring them to to bulk up. Weight and resistance training works very well, for example, if you do not massive amounts of weight or resistance work. Toning your muscles just requires small amounts of weight, while the building and filling muscles are made of large amounts of weight or resistance.

Using 5 lb weight on your ankles while walking for example, is an excellent way to begin their tone without adding in bulk.

If you don't like weight or resistance training well, don't despair. Other types of exercise to tone your muscles while keeping their very elegant and beautiful include swimming, dancing and running.

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How to build muscle and clean as the body top v shaped?

Every guy who steps in the dreams of gym achieve this classic in the form of v top of the body that commands respect and attention. Many have trained for months or even years, and yet this upper body just v shaped is not coming forth. Have you ever wondered why? Before see you various ways to achieve this glorious "V", you must be aware that the form of "V" is also an illusion. If you have a wide back thick with a powerful chest, coupled with the deltoids like boulder, your "V" would be displayed commandingly because these attributes will make your waist size to look at the illusion of small and thus enhancing the "V". To have a high prodigious of the body, you must train your lower body. V forms will be only a form of the upper part of the ugly body if your legs are like a bamboo poles. The shape of great whole body is called the X-frame. Just as these super heroes see you in comic strips. If you train the legs, you are Miss training the greater muscle mass. In the formation of legs of many other upper body muscles especially the back and abs will be involved.

This gives you go the more muscle mass formed in one. And because you are training both muscles at a go, you secrete tons of growth hormones when you sleep, still improve general muscle development so that X-frame perfect. Another group of muscles, that many people fail to pay attention to the is back. The back must be trained for thickness and width. Many back exercises has also developed the rear deltoids and trapezius which are very important to get this "V". When your back is thick, will you consider powerful and with the width, it will make your waist size look smaller, thus making the more pronounced "V". Bar-bell row, Crouch for a thick and powerful back. Chin-UPS and push-ups (weighted and make them in a slow controlled motion) will provide you with the width or more commonly called "wings".

Another very obvious creator of illusion form v are your triceps. But most people pay more attention to the biceps as triceps. Why triceps then? Because your triceps, as the name suggests "sorting", has three "leaders" and each "head" to be treated when exercise you. They are also larger than your biceps 1/3. By training hard triceps, your arm will push more large more quickly, giving more anchoring your upper body and still create an illusion of limited size. The best designers of illusion are your deltoids. Your delts have 3 "chiefs". However, most of the time, I see people working only on the front delts. When you expand your delts well, they will be round and resembling in boulder, and they make your shoulder large and solid. Now, close your eyes and have a mental picture of yourself with a thick broad back, big strong triceps... now, you see that "V"? Add raise side, bent-over lat-breeders and vertical lines to your routine. How to have a beautiful "V" If your abs are wants? Forget crunches aside and elbow aside. It will be entirely your thicker waist circumference. Go to a fat lose program combining strength training, cardio exercises and eat properly. Your abs will show soon.

AHH... to finally stamp your authority in the gymnasium and the beach, a vast and powerful Gladiator chest will put you in advance! Train your heavy chest dumbbell, barbell and cables of machines. Use banks of slope rather than apartment or those that are in decline. You want to build the top of the thorax and targeting does not the breast below where it gets you the droop or chest broke down, that we call "bitch tits". Although the pec is a huge muscle, it can be targeted at different locations to recruit various fibers to shape it.

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Building exercises of muscles - basic training for the Big muscle growth

Muscle strengthening exercises are carried out by many, in the hope of achieving beautifully sculpted muscles. While this may be a goal of many, few have actually achieve the desired results. Muscle strengthening exercises can be very difficult to perform without the appropriate knowledge.

Many people tend to go to the gym room, without knowing how to train for building muscles. A fact usually novice mistake of training the muscles which can do more harm than good. During the training you must train the muscles fatigue, or until the target muscles are tired.

After training, muscle fatigue ensure you that you give them a full day of rest. This gives muscles a chance to rebuild. Muscles have the opportunity to rebuild because the training really breaks down the. Before this time training can effectively disrupt the process of reconstruction. Training on weight machines are a great way to build muscles. However, free weights are also a good method. Free weights allow you to target groups muscle many machines do not.

In combination with the training process, you also need to maintain a healthy diet. Eat the right types of food can be a big factor when you want to build muscles. During the training ensure you that you incorporate it much protein in your diet. Protein shakes are large during this period. Also eating plenty of fruits, vegetables and healthy carbohydrates for energy. Consistent training in combination with appropriate food can help you build muscle beautifully carved.

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The best number of representatives of muscle building - once for all, the response

What is the best number of representatives to build muscle mass? It is a question that the so-called experts cannot reach an agreement on. Some say that 5, some say 15. I have even heard some people saying push 2-3 with CRAZY weights and a few who say try reaching 50. With so many answers there how on earth are you right?

Well, what I am about to say that you comes from years of experience of weight training, see other results were obtained with routines in variety, and the science of muscle which itself. I was a skinny guy too. It was not too long, and I hated just being the smallest guy on the photo. Smaller than my friends, my cousins and I wish that I had a larger body. They say that you are beautiful just the way you are, but these people do not know what it is like in our shoes.

I will tell you something that helped me much less time in the gymnasium of waste. I will tell you what is the best number of representatives of muscle building.

Let me begin by saying that the number of copies of representatives to build muscle mass does not exist. What I mean by that is that there is no one, single line rep. Muscle itself consists of slow twitch (type I) and contraction (of type IIa and IIb) fast muscle fibres.For the whole muscle hypertrophy, you need stimulate these two types. But to do this, you must work in 2 ranges different rep.

You see the best number of representatives to build muscle fibers of type IIa and IIb is within the range of 6-12, but the number of copies of representatives to build type I muscle fibers is 13-20 +. In addition, 3-5 rep range is great for your neural conditioning and it is important for the power and strength gains.

Here's the basic idea behind why the best number of representatives to build muscle is actually all of these. If you want to get the maximum size you want to start winning in all possible ways. Hit the 3-5 range will you more strong for you to carry heavy weights which we know is advantageous for muscle strengthening. Hit the range of 6-12 you will give maximum growth in your muscles contraction fast and 13-20 + get your fibers slow growth too.

So, how do you make all these? I had the same issue when I discovered this. Because once again, I knew that there no was no better number of representatives to build muscle, I was then blocked with a whole new problem. What I do to gain muscle now? I did not want to be skinny forever you know.

Simple. Focus you on one of them both. For the first best might consist of your 6 week training routine number of representatives to build type IIa and IIb muscle fibers. It is 6-12 representatives that you can switch from a routine of 3-4 weeks for a maximum range of rep 3-5 for the strength gains. And to add even 4 weeks or for the superior range rep to help those that slow muscle fibers grow.

Even if I say that, to more effectively gain muscle you need to integrate all these rep ranges in your work outs, the range of rep that you'll probably notice adds that the more massive to your muscles would be 6-12. This is because the majority of your muscle volume comes from rapid contraction of fibers and their growth will give greater gains. Looks like this, you will say that the best number of representatives to build muscle is 6-12. But don't forget that ignoring makes it rest you lost on muscle growth that you could otherwise capitalize on.

The best number of representatives to build muscle is a fact that is supported by experts from across. But my experience and common sense, I think that all rep ranges provide some advantage to gain muscle mass, therefore ignoring all these beaches rep, stating that it is not the best number of representatives build muscle would be a mistake. That said, if we were judging the best number of representatives build muscle based on efficiency would be the range of 6-12 because it will result in massive gains higher.

PS: Its going to be hard work, but believe me just the looks on the faces of people when they see you after your transformation is worth all OF IT! I know.

I am Daniel Ferdinands and I went for 54 kg (119 lb) to 70 kg (154 lb) of muscle. Its a transformation of body that I am very proud of.

My Web site can show you how build muscles. Just click on it, if you're skinny, or who want to acquire more muscles on your frame.

You can also read my muscles construction history here.

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