Bodybuilding: 48 Bodybuilding Secrets Proven To Help You Build Muscle, Build Strength And Build Mass In 30 Days Or Less

Are you having trouble with putting on that extra bit of muscle mass? Do you want to start making some serious gains? I

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Table of contents :
Introduction
23 Training Tips Guaranteed To Help You Increase Performance, Build Muscle, Burn Fat, Build Strength And Put On Some Serious Size
12 Nutrition Tips To Help You Maximize Muscle And Strength Gains
13 Miscellaneous Tips To Help You With Your Muscle Building, Fat-Burning, Strength Gaining Journey
Conclusion
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Bodybuilding: 48 Bodybuilding Secrets Proven To Help You Build Muscle, Build Strength And Build Mass In 30 Days Or Less

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Bodybuilding 48 Bodybuilding Secrets Proven To Help You Build Muscle, Build Strength And Build Mass In 30 Days Or Less Carlos Spencer

Introduction Here are just a few quick, actionable tips that you can use to make some serious muscle gains. Whether you’re completely new to weight training, or you’re an experienced lifter looking for that “edge”; every tip in this book is designed to help you maximize the effectiveness of your training and nutrition in order to increase your muscle mass, strength, size and burn fat while you’re at it. With that being said, enjoy!

Table Of Contents Introduction 23 Training Tips Guaranteed To Help You Increase Performance, Build Muscle, Burn Fat, Build Strength And Put On Some Serious Size 12 Nutrition Tips To Help You Maximize Muscle And Strength Gains 13 Miscellaneous Tips To Help You With Your Muscle Building, FatBurning, Strength Gaining Journey Conclusion

Copyright 2015 by Carlos Spencer - All rights reserved. This document is geared towards providing exact and reliable information in regards to the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services. If advice is necessary, legal or professional, a practiced individual in the profession should be ordered. - From a Declaration of Principles which was accepted and approved equally by a Committee of the American Bar Association and a Committee of Publishers and Associations. In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher. All rights reserved. The information provided herein is stated to be truthful and consistent, in that any liability, in terms of inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and utter responsibility of the recipient reader. Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly. Respective authors own all copyrights not held by the publisher. The information herein is offered for informational purposes solely, and is universal as so. The presentation of the information is without contract or any type of guarantee assurance.

The trademarks that are used are without any consent, and the publication of the trademark is without permission or backing by the trademark owner. All trademarks and brands within this book are for clarifying purposes only and are the owned by the owners themselves, not affiliated with this document.

23 Training Tips Guaranteed To Help You Increase Performance, Build Muscle, Burn Fat, Build Strength And Put On Some Serious Size

Tip 1: Compound Movements If you want the biggest bang for your buck, compounds movements are the way to go. Doing isolation exercises like bicep curls, tricep pulldowns, calf raises etc. will stimulate those particular muscles, but compounds movements incorporate multiple muscle groups at once; releasing a huge rush of growth hormone and breaking down multiple muscle fibres down at once.

Tip 2: The Deadlift The king of all back exercises! A really important tool in a bodybuilder’s tool belt, the deadlift will work your entire back muscles as well as your hamstrings. Make sure that when you’re learning this movement, you are extremely meticulous about the form. I’ve seen many guys get into the gym and I’ve got to correct their form because if they continue with the bad form they’re gonna have some serious back problems down the line. Obviously it would be difficult for me to explain the deadlift through words, so here’s a quick video explaining the deadlift from the man Elliott Hulse himself (https://www.youtube.com/watch?v=tFnwEsqJABU). This guy’s got years of experience with weight lifting, professional strongman career and just general bad ass advice, so he’s a credible source.

Tip 3: The Clean and Press Extremely good compound movement working both the leg muscle and the shoulder muscles. Once again, start very light with the weight and work your way up; you don’t want to be making a trip to snap city and missing all your gains from the gym.

Tip 4: The Incline Press Now the flat barbell bench press is really good. It’s one of the fundamental exercises for chest development and also works your front deltoids (the front part of your shoulder) and your triceps. However, the incline press will give you a much more aesthetically pleasing chest. It builds up the upper pec muscles and gives a much more masculine, powerful look. This movement is performed the same as the bench press just with an incline on the bench at around a 45 degree angle. I’d suggest you play around with the bench angles and find what works for you. Bonus Tip: If you check out some of Arnold Schwarzenegger’s old videos of him training, when he does the incline press, he has an extremely wide grip. In my experience, this is to get the fullest stretch in the upper pecs and it allows for the pec muscles to take much of the weight rather than the triceps.

Tip 5: Controlling Your Rest Times If you’re training for strength, then you want to keep your rest times niiiice and looong. Anywhere from 3-5 minutes is really good. If you need longer rests, then take longer rests. For building muscle, I recommend resting no longer than 90 seconds (ideally between the 60-90 seconds rage). This is specifically going to help your body produce more growth hormone and also to activate hypertrophy. I could go into the whole ins and outs of the process, break down all the science mumbo jumbo and all that jazz, but really I just got this advice from Elliott Hulse and Brandon Carter; two of the biggest fitness stars in the online community. Check out their pages if you want the “credible proof”.

Tip 6: Stick to free weights Now this is just a personal preference to be honest. I don’t really like the use of machines. When you use the machines, you don’t incorporate all the little stabilizer muscles that your body needs to do other body functioning movements. This means you might be able to bench press a lot of weight on the smith machine, but it may not transfer over to other movements because your stabilizer muscles aren’t fully developed. Now machines do have their place, and there are bodybuilders who do use them in their routine, I’d just suggest that you keep it to majority free weights. Using free weights will work your stabilizer muscles, improve your core strength and structural integrity, and this will help with your other lifts too.

Tip 7: Pre Exhaustion Let’s say you’re doing a set on the bench press. It’s your first set of the workout and you’re training chest today. The first 2 sets go really well; you can feel the pump in your triceps and chest and it feels great. When it comes around to the 3rd set, you feel your triceps start to kick out but your chest still wants to keep going! And by the 4th set, you can’t do anymore because your triceps are too overloaded although your chest still feels like it can bang out a few more reps. This is when the pre-exhaustion method comes into play. The preexhaustion technique will allow you to pre-fatigue a muscle with an isolation exercise before moving onto a compound movement that’ll work the same muscle. For example, before doing the bench press, you can do a set of chest flys to pre-fatigue the muscle. You’ll get a little pump in your chest, and that way when you move over to the bench press, your triceps and chest will “fail” at the same time instead of your triceps failing before your chest gets the pump. The main thing to remember if you try this technique is that you want to pick an isolation exercise that compliments the compound movement; chest flys and bench press, lateral raises and military press, leg curls and squat etc.

Tip 8: Building Massive Arms Yeah, it’s common that the majority of people who are new to bodybuilding think that in order to get big arms, you better do a lot of curls, right? I mean that’s the exercise that they show in the movies and on the T.V shows when people are working out; in particular the dumbbell bicep curl. I’ll let you in on a little secret. Your arm is 2 parts tricep and 1 part bicep. This means that if you really wanna pack on some serious arm size, you’ll get the biggest bang for your buck from building your triceps. You can build your triceps in many different ways; they get a serious pump when you’re doing pressing movements such as the bench press, incline press, shoulder press, Pushups etc. If you want some good isolation exercises, the dumbbell skull crushers are always good as well as the close grip bench press.

Tip 9: How To Get The V-Taper Look The V taper look is the look where the males have the wide, broad, thick shoulders with a nice V-taper going towards their waist. It looks aesthetically pleasing, and the ladies love it. Now there are no exercises that you can do that’ll help with decreasing your waist size (as far as I’m aware), although you CAN do exercises that’ll increase the width of your shoulders. In particular, military presses and lateral raises will help with strengthening and building up your side deltoids, which will help with creating that sexy V-taper look.

Tip 10: Isolation movements Now like I said before, your workout should consist mainly compound exercises which recruit more muscle fibres and release a larger amount of growth hormone. However, if you have a couple of “lagging” body parts (everyone does), then it’s okay to chuck in a couple of isolation sets to really bring out your weaknesses. Mine in particular is my calves, so I’ll pump my calves 3 times per week with some isolation movements at the end of my workout.

Tip 11: How To Develop Your Back Thickness A muscular back says a lot about a man. Not only does the ladies love huge shoulders with back 3-D action, but the back is also your functional muscles. To develop your back thickness, you’re going to have to do a lot of rows. That means barbell rows (with proper form), dumbbell rows and inverted bodyweight rows. Make sure to keep your elbows nice and tight and that you’re actually contracting your back muscles when doing the movement. Too many people think that they’re working there back when really they’re not. Make sure to pull through with your elbows and squeeze the back together, hold for 1-2 seconds, then release.

Tip 12: Supersets For those of you who don’t know, a superset is performing 1 set of one exercise immediately followed by a set of another exercise. The superset can be anything you want; whether it’s working the same muscle group or opposing muscle groups. Supersets shorten your workout time while increasing the intensity. There are some supersets that I do to target the same muscle groups, such as upright rows close grip and lateral raises with a heavy bend at the elbows. Both of these exercises heavily target the traps and give them a great pump. Then there’s supersets that target opposing muscle groups. Arnold was a heavy advocate for chest/back supersets. He says the pump you get from doing a set on the incline press immediately followed by a set of chin-ups is something out of this world.

Tip 13: Deload week I’m a pretty heavy advocate for this one. Resistance Training is extremely hard on your body, so I think after every 3-4 months, it’s important to take 5-7 days off just to give your body a rest. Now you’ve got to make sure that you’re actually training hard and for an extended period of time; you can’t just go to the gym for 3 times in 1 week and then say “Well, I worked hard. Time for a deload week!” Doesn’t work that way mate. Train hard for 3-4 months, then take a week off from training.

Tip 14: Dumbbells vs Barbell It can be pretty confusing as to which one you should use, dumbbells or barbells? Both have their own strengths and weaknesses. But basically, the barbell is easier to overload the muscle with weight since you can generally lift more on a barbell than you can on a set of dumbbells. However, dumbbells tend to cure muscular imbalances that you may have and also you get a deeper, controlled stretch in the movements. I suggest using both in your workout routine.

Tip 15: Flex for gains Yeah, flexing isn’t just for looking good in the mirror. Flexing also helps to improve your mind muscle connection and forces more blood into the muscle. Arnold used to do this at the end of his workouts, so anything Arnold does is worth giving a try.

Tip 16: Drop sets Ooh man. If you haven’t tried this before, you’re in for a killing. Drop sets is when you perform a max number of reps on an exercise, drop the weight by around 20% and then do another max number of reps. This is great to burn out the muscle and sends a great pump to the muscle. Try it out with the bench press and see how you like it. Load up a weight where you can only do 5 reps, then take off a couple of plates and bang out another 5.

Tip 17: Train The Large Muscle groups at least once per week Yes, even legs folks. You can’t have the chest popping out for the ladies with some twig thin legs. Make sure you get at least one heavy training session for each of the major muscle groups (legs, chest, back, shoulders).

Tip 18: Cardio When Building Muscle People are so scared to do cardio when you’re trying to build muscle. Thinking that one hour of steady state cardio will somehow magically deplete all your muscle gains and strength. Silliest thing I’ve ever heard. As long as you’re in a caloric surplus, you’re going to be just fine. And you can do some steady state low intensity high volume cardio on an empty stomach to keep your fat percentage low, which is what I do.

Tip 19: Chest Flys For Muscle Gains Yes, the bench press and incline press are great for pumping up the chest. However, the chest fly can pump so much blood into the muscles without suffering weight through the triceps or front deltoids. Even check-up Arnolds videos of him doing chest flys, getting the deepest squeeze and flexing the pectorals at the top of the movement gives the chest a great pump and helps with chest development.

Tips 20: Supplements Supplements are great. But they are that, and that alone. A supplement. Not a complete diet, they’re there to supplement your body. The best ones for muscle building are whey protein and creatine. That’s it. No pre-workouts, no fancy fat burners, just those 2 and you’ll be fine with building some lean muscle mass.

Tips 21: Noobies – don’t worry about the DOMS Holy shit. I remember my first time lifting weights and feeling sore in my calves for legit around 5 days. And the pained worsened for that time. If you get DOMS (delayed onset muscle soreness), don’t worry about it. Just having fun walking around like a pigeon for about a week. You saw it here, noobies. If you get REALLY sore on your first workout, it’s completely normal and natural.

Tips 22: PR Every workout I have the trouble of this too. Every workout I try and hit a personal best, when really that puts so much stress on the mind and body in trying to achieve that personal best. Just stepping into the gym and getting your body moving already makes you a winner, everything after that is just a bonus. Not every workout that you’re going to do has to be a P.R.

Tip 23: Form Over Weight I use to think adding more weight made you look “cool”. So you can be the guy in the gym who looks the strongest and lifts the most weights. Let me tell you now, that if you get that ego out of the way you’ll be making some REAL serious gains. There are other ways to increase the intensity of the exercise without increasing the weight, and one way to do that is with form. When you’re form is correct, your muscles that are supposed to be stimulated are ACTUALLY stimulated. When you’re lifting with your ego, it’s easy to incorporate some crazy muscle groups that you’re not even trying to target. For example, if you’re doing the bench press and you’re lifting more weight than you can handle, more of the weight is going to transfer to the front deltoid rather than the chest. You could be thinking that you’re working the chest extremely well because you’re lifting all that heavy weight, but really you’re just letting your front deltoids push the majority of your weight. Work on the form first. Really feel out the muscle when you do the movements, and then work on increasing the weight.

12 Nutrition Tips To Help You Maximize Muscle And Strength Gains

Tip 24: Being in a caloric surplus I’ll tell you this now, the only way that you’re going to build muscle is having a caloric intake higher than your caloric maintenance level. This means that you’re going to be gaining some weight. Now the amount of weight you gain per week should be around 1-2 pounds. Sounds slow? I know. Building muscle is a slow and steady process. Anything more than that can possibly cause fat spill over (where the extra calories go to your fat storage rather than for building muscle). If you’re not wanting to count calories, then that’s okay, just record what you eat every week and make sure that you’re gaining around 1-2 pounds. If you’re training hard and gaining a little bit of weight at a time, rest assured you’re making some muscle gains.

Tip 25: The Magical Muscle building oil You may or may have not heard of this magical muscle building oil. If you’re a skinny man looking to put on some muscle mass but you’re having trouble getting in some extra calories, then this tip is for you. The magical muscle building oil is… Coconut oil! Adding in an extra couple tablespoons of this to your meals can increase the calorie intake by 200-300 calories. And it’s extremely calorically dense, meaning you don’t have to eat a lot of it to take in a lot of calories. So this is perfect for you if you can’t eat much but need the calories to be making the extra gains, just add a couple of tablespoons to your post workout shake or your meals. Important: This is supposed to be a replacement oil, not an additional. So if you’re cooking up a medium juicy sirloin steak, don’t use butter, olive oil AND coconut oil. Just use the coconut oil, it’s also contains antibacterial and anti-inflammatory properties and all this other “anti” stuff. It’s just generally good for your health; there’s a reason why the civilizations with the longest living people eat a lot of coconuts!

Tip 26: Drinking Your Calories To put on some extra muscle mass, if you find it difficult to eat food, then it will be way easier for you to get your calories through liquids in the form of shakes. An extremely simple weight gainer shake: oatmeal, banana, peanut butter, eggs. That’s it. Extremely calorically dense foods with one of the best sources of carbs you can get, easy to get down into the body and doesn’t take up too much room.

Tip 27: Getting an adequate amount of protein The fundamental macronutrient for muscle building. Out of the 3 macronutrients, your body has no way to hold onto protein which is why a constant supply of it is always needed to replenish the body. I’d suggest you get the majority of your protein through foods, however protein powder is extremely convenient, cheap and tasty too. Now it’s common to hear 1 pound of protein per pound of bodyweight. To be honest, I don’t even count my protein levels. I’d say anywhere between 0/7-1/0 pounds should be enough for muscle growth, but everybody is different, so test out your protein levels and see how it reacts to your body.

Tip 28: Keeping your diet in check You would think that the training is the most important part of the bodybuilding journey. I beg to differ. Let’s take 2 people, who’re doing a similar type of training routine designed to build some muscle. Person A eats all the food under the sun; pizza, Ice-cream, chips – and doesn’t limit himself. Person B eats high quality protein, high quality carbs and high quality fats within limits to gain 2-3 pounds per week. That means, tuna, eggs, peanut butter, protein powder etc. all that good food for muscle gain. Person B is going to slowly and steadily put on muscle mass, while Person A is just going to go into fat spill over mode and be a fat walking ball with a little bit of muscle. What was the variable, folks? Your diet. I think diet is 60% of the game while training is 30% and sleeping is 10%. There’s no science behind these numbers, it’s just my bro-science coming into play.

Tip 29: High Carb diet for Muscle gains In my experience and common knowledge amongst professional bodybuilders, a high protein/high carb/ low fat diet is the best way to go to build muscle. Carbs give you the energy you need to train, and they also replenish your glycogen levels giving you a much “fuller” look. They also spike your insulin levels after training so that the muscle building process can take place. The source where you get your carbs is also important. In my experience, the best sources of carbs are as follows: oatmeal, rice, yams, sweet potatoes and fruits and vegetables. If you get the majority of your carb calories from these sources, you should be ready for some serious muscle building.

Tip 30: Drink the Milk Milk has an extremely great balance of macronutrients and is calorically dense. Add some to your post workout shakes, have a glass in the morning and you can easily up your caloric intake by 200 calories.

Tip 31: Cheat Meals to shock the body Your body will gradually adjust to your diet, meaning that the gains that you get from it will start to decrease. Every now and then, have a cheat meal to shock your body (and also to give you a break from dieting). I have mine every Friday night, where between 8pm-12am I just eat whatever foods I feel like eating.

Tip 32: Preworkout Meal Now I personally don’t have a preworkout meal because I don’t need one to train. I train better on an empty stomach. However, this is not the norm and I suggest everyone to have a preworkout meal to give them some energy to really smash their workouts. Carbs should be the main thing in your preworkout meal, something like banana and oatmeal would be really good.

Tip 33: Post workout meal After a nice, rough, gnarly weights training session, it’s time for your body to be refuel with some high quality protein and carbs. The post workout meal is the most important meal of the day, arguably, and the majority of your calories should come post workout when your muscles fibres are broken down. Fast digesting protein and carbs is the way to go, which is the reason why whey protein powder works great for post-workout. As for carbs source, you can have some bananas or white rice, even a serving of lollies.

Tip 34: H20 Man. It’s actually crazy how many people don’t drink enough water for their body. Our body is made up of around 70% water. Obviously this says something about how important water is. Also, if you’re dehydrated, your muscle size will suffer as well. So drink your water fellas!

Tips 35: Eat Healthy Fats Yes. It sounds weird to get more of a thing that you’re trying to keep low. However, healthy fats play a part in the body’s functioning processes as well. Just make sure to get it from healthy sources: cottage cheese, avocado, coconut oil etc.

13 Miscellaneous Tips To Help You With Your Muscle Building, Fat-Burning, Strength Gaining Journey

Tip 36: Massage For Muscle Gains Massage right. You’re probably thinking to yourself “how in the heck could a massage help my muscle gains” Well surprise surprise bro! When you do a lot of resistance training, your muscles tend to gain a lot of tightness and form muscular knots. These muscle knots are preventing you from making serious progress; the muscle knots stops the maximum amount of blood to flow through to the muscle when you’re pumping them. So getting rid of these knots will allow proper blood flow, you’ll get a much greater response from your training and it just feels damn good son. Now you don’t have to go and get a professional massage every week. You can relieve all the tension with a simple tennis ball. Check out this article to find out you can get rid of muscle knots with a tennis ball https://www.painscience.com/articles/tennis-ball.php.

Tip 37: Keep Your Routines Simple So many noobies going into the gym are always asking these really intricately detailed questions like “should I rest 39 or 40 seconds between my sets?” and “What is the exact amount of sets I need to do for legs in order to gain 5 pounds of muscles in 3 weeks?” All these fine, complex details only complicate your workout. Make sure you keep your workout routines extremely simple. 20-25 sets per workout, heavy compounds movements for the majority of them and you can do a few isolation exercises to finish off. Train hard, eat lots, rest easy; make gains. You don’t need to make it more complicated than it already is.

Tip 38: Switching It Up Every Now and Then Sometimes, your body will adjust to your workout routine. If you’ve been on the same routine for around 2 months, this is around the time that your body will have gotten used to your routine and your gains will begin to slow down. No need to worry though, just switch up your workout routine and you’re good to go. Let’s say on Monday you do chest and you start with flat barbell bench press followed by Incline barbell Press. After 2 months, just switch it up to Chest on Tuesday and start with incline dumbbell press followed by a set of Pushups. Don’t make it too complicated, just switch up your routine so you keep the body guessing and so you can make more gains.

Tip 39: Setting Goals If you don’t have a specific goal, then why are you even in the gym? Yes, you can say to “have a great looking body?” but be more specific than that. What about your body do you want to look great? Do you want bigger arms, mountain sized traps, a wide masculine chest, tear drop quads; imagine the body that you want to have, write down the parts that you want to develop the most and then you can construct your training routine around it. For example, there’s 2 things about my body that I consider strengths. My traps and my chest. However, the 2 weaknesses that I have are my calves and my biceps. So I wrote down my goal on a 50c blank book that I’ve got. Now, I spend around 10 minutes 3 times a week pumping up my biceps and calves just to bring them into proportion with the rest of my body.

Tip 40: Keeping A Training Log “What gets measured, gets managed.” If you’re in the gym, and just doing whichever exercise feels best, going from one machine to the next not even focusing on the pump, then you’re literally wasting your time. Get a training log book (nothing fancy, I just use another one of the 50c blank books) and start recording everything you do. Every rep, set and exercise, even your rest times; start recording that in the gym. Then, the next time you do that same workout, try to beat last week’s workout. This way you know that you’re constantly improving and not leaving anything to chance.

Tip 41: Be Consistent Talk is cheap and actions speak louder than words. But going to the gym once and doing 10 reps on the incline press isn’t enough to get the body that you’re looking for. Consistent action is what brings results. If you want an aesthetic, masculine, full body – then you’re going to have to match that result with your consistency and action. Consistency is Key folks. Imagine if you went to work only sometimes. Imagine if they only payed you sometimes. Imagine if the plane successfully landed sometimes. Shit would be disasterous.

Tip 42: Sleep Easy Now I know I briefly mentioned sleep, but the importance of it is so high that I’m going to dedicate a tip to it. The actual building phase of the muscle building process doesn’t take place in the gym. It takes place during your sleep. When you’re in the gym, you’re breaking down the muscles in hopes that they can be built back stronger. That means, if you want to build some quality muscle, you better get some quality sleep. 6-8 hours is enough (for me at least).

Tip 43: Making Training “The End” rather than “The Means” Why do you train? Is it for the body or because you love it? Now there’s nothing wrong with training for the body, although I think you’ll find it much easier and your dream body will actually come much faster if you make training “the end” rather than “the means”. It’s like if you’re at work and you’re eagerly waiting for your shift to finish. However, if you just focused on doing the work and forget about the time, it actually feels as if the shifter went faster compared to just staring at the clock waiting for home time.

Tip 44: Controlling Insulin Levels Insulin is a weird little hormone. When you eat high GI foods, your insulin levels are spiked. When your insulin levels are spiked, your body is unable to burn fat and instead uses the high GI food as fuel. Although this may sounds completely bad, insulin also allows your body to start the “muscle building process” after your workout. If you control your insulin levels to be spiked only after your workout and then low throughout the rest of the day, you’ll be maximizing muscle gains and minimizing fat loss.

Tip 45: Eat the healthy foods that you like! Find the highest, healthiest quality food that you can get, and the ones that you enjoy, and eat that! It can be bland eating plain chicken breast and white rice all the time, so spice it up every now and then! If you like tuna sandwiches, have them after your training. If you dig salmon, have some salmon every once and a while. Eat what you want to eat, as long as it’s healthy and contains high nutritional value.

Tip 46: Trusting your body If you’re trying to bench 220 pounds for 10 reps and you can only pump out 2 reps, that’s your body telling you “Lower the weight”. Your body knows its limits. Don’t try to be a hero and lift with your ego. If you trained legs yesterday and they’re sore as hell today, it’s probably a good idea to give them another day or twos rest.

Tip 47: Don’t compare yourself to others Stop looking at that dude across the gym or on YouTube and comparing yourself to him. Everybody has their own journey, and the best personal trainer is yourself. You’ve gotta focus on you, your weak body parts, your diet, and that’s it. Everything else is just noise.

Tips 48: Constant Improvement In saying that, with every workout that you do, you SHOULD be looking to improve. That doesn’t necessarily mean to lift more weight, it could also be in the form of adding more reps; even if it is only 1-2. It could come in the form of perfecting your form, or creating a better mind muscle connection. Look to always improve and you’ll get whatever body you want.

BONUS TIP: Be Patient Surprise Surprise. You’re not going to put on 5 pounds on muscle in 1 week. Building muscle is a slow and steady process. Just do your part, and let time do the rest.

Conclusion So hopefully, you’ve got a couple new tips that you can use to start making some strength gains today. Remember, building muscle and strength is a slow process that must not be rushed. Do your part: train hard, eat clean, sleep lots and let time do the rest. With that being said. I hope you’ve enjoyed this book and you have received some value from it. I’d just like to ask if you can please give it a review. Whether it’s a positive or negative one, I enjoy hearing the feedback so I can improve this book to the best of my ability. Lift heavy, fellas!

Other Books By Carlos Spencer Bodybuilding: The Straightforward Bodybuilding Diet Guide to Build Muscle, Build Strength and Put On Mass Fast As Hell Bodybuilding: The Complete Weight Lifting Guide To Build Muscle, Strength And Lean Mass Fast As Hell