15 Killer Muscle Building Tips

30 Muscle Building Tips

I’ve spend the last 8 years of my life trying to build more muscle and strength. During the early years, I failed miserably because I was not doing what I should have been doing. Below is a list of 15 Killer Muscle Building Tips that have helped me put on more muscle and size in the past 3 years then in the previous 5 years before…

  1. Squat –The squat is the king of all lower body exercises. If you are serious about building muscle then start squatting.
  2. Eat tons of meat, chicken & fish-These types of foods will provide you with the protein you need to build rugged muscle and to repair tissue damage. Make sure you are eating A LOT of it.
  3. Overhead press- Awesome exercise that builds tremendous strength in the upper body. This will also help build your bench press
  4. Train 3-4 days a week-Most guys don’t have time to train 5-6 days a week and that is perfectly fine. 3 hard days of training is all you need to build more muscle and improve your strength.
  5. Spend more time warming up-The older you get, the more time you need to dedicate to warming-up. The warm-up should include basic calisthenics, mobility drills, activation drills and some explosive drills like jumps or med ball throws.
  6. Bench press- Every Monday is America’s national bench press day. Awesome exercise to improve upper body strength and to build muscle.
  7. Have clear cut goals in mind-Without goals, it is impossible to know how you are progressing and what adjustments you need to make. By having clear cut goals in mind you will be able to tweak your workouts and make sure that you stay on task.
  8. Carry Heavy Weight-Not many lifts will train your grip, abs and upper back like good old farmer walks
  9. Do tons of pull-ups-Pull-ups are a great test of relative body strength and also one of best ways to strengthen your back.
  10. Deadlift-The deadlift is the ultimate test of raw strength. There are not many things more impressive then deadlifting a shit ton of weight. Not to mention, the deadlift literally works every muscle in your body.
  11. Eat tons of potatoes, rice & oatmeals-These types of foods will provide you with the carbs needed to help build muscle and recovery. Eat these foods in high quantities after your workouts.
  12. Don’t forget to eat your fruits & veggies- Fruits and veggies should be a staple in your nutrition. Try to eat a few servings of veggies each meal and 1-3 servings of fruit daily.
  13. Add weight to the bar-Simply put, if you want to get bigger and stronger you have to add weight to the bar. Progressive overload is the key to success. If you are not adding weight to the bar, then what are you trying to accomplish?
  14. Use a foam roller or lacrosse ball often- Recovery is a huge part of building muscle. If your muscles never recover then you will not be able to train as often and your muscles will not grow. Make sure you are doing some form of soft tissue work as often as possible.
  15. Invest In ‘Lift Like A Man’-This is the ultimate 12 week program that will help you build rugged muscle, improve strength and be an all around badass.

 Now it’s time to stop reading and go lift some heavy weight! BUT before YOU do, I want to know what you think. What is your best muscle building tip or what has helped you the most over the years? Drop a comment and let us know!

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Leave A Reply (8 comments so far)

  • Get the ball rolling by dropping a comment below!

  • Isaac

    Whats up Joe!
    Been following Elliott Hilary and Zach for a few years now…picked up ur program to give it a try!

    My main problem keeping me from gaing muscle mass is eating….I dont eat enough! I lift old school style heavy deadlifts, squats, overhead presses, clean and press, bench press, and a lot of bodyweight stuff…

    Gunna try ur program completely!

  • Isaac,

    Thanks for your comment brother. It’s time to change the way you eat. Time to start eating like a man! Let me know how I can help…Hopefully the manual HELPS YOU.

    Keep me posted bro!!

    Talk soon,

    Coach Megz

  • Cam

    Thanks Joe!

    I agree 100% with the squat being number 1! I also love sprints to put a lot of muscle on! What are your thoughts on high intensity sprinting?


  • Cam,

    Sorry for the late comment bro! Sprints are awesome for fat loss and to get in good shape. Defiantly 2 thumbs up, especially if you can do them on a hill!

  • Fantastic tips…..

  • Guys who have been working very hard. However, I’m getting too tired, do not know why, but I need you to give me some tips or what I take to recover after exercise?


  • Anais Aja

    I’ve been Following your newsletter since 2005 . I have
    Always Been athletic , tall , lean , more of a distance runner build. When my
    50th birthday was coming up, I had DECIDED That I want to get bigger , more
    muscular , more cut . ” Knowledge is power ” is the old saying , and
    it is true. I am not a bodybuilder, but I work out consistently , I’m
    disciplined . I needed to know why Appeared rarely changes . So I started
    reading, experimenting With the various tips and training routines You have
    provided over the past six years .