by Jesse Cannone
If you pick up a fitness or bodybuilding magazine, you’ll almost always see a headline like this: “Gain 15 Pounds of Muscle in 6 Weeks.”
If it were so easy, millions of muscle-heads would be running around. Though building muscle tissue can be a challenge, I’m going to outline some specific principles that can pack on the muscle faster than you can throw away that copy of “Muscle and Fiction.” The ridiculous claims made by most fitness and bodybuilding magazines are there only to get you to buy that issue--nothing more!
To gain muscle tissue, you must force the body to add it. Your body won’t add a pound of muscle just because you followed a 3-set workout that you read about in Muscle + Fitness. You need to give the body a reason to make improvements.
You have to provide a stimulus. You can do this in any of several ways. Basically, you must force the body to add muscle by subjecting it to levels of stress it is not used to. Some methods are more obvious than others, but all can work. Here are a few examples of how this can be done effectively.
The basic methods
The advanced methods
These are just a few examples of methods of increasing intensity to ensure progress. The key point to remember is that whatever you do, it must be progressive for it to elicit a physical change. This is even more critical for those looking to add muscle size.
Although this article is geared towards individuals who are interested in gaining muscle size, you can use the same principles to build strength or increase metabolism.
If you have any questions about the techniques described in this article, please feel free to contact me:
Jesse Cannone is a certified personal trainer, nutritionist, and best-selling fitness author. Sign up to receive his free email course "Muscle Building Tips," which is full of powerful tips and techniques for maximizing strength and size.
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Where an article is not bylined with a specific author's name, it was written by Mark Lamendola (see photos on home page and elsewhere on this site). Mark is a 4th degree blackbelt, has not been sick since 1971, and has not missed a workout since 1977. Just an example of how Mark knows what he's talking about: In his early 50s, Mark demonstrated a biceps curl using half his body weight. That's a Jack LaLanne level stunt. Few people can even come close. If you want to know how to build a strong, beautiful body, read the articles here.
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