That’s going to depend on your situation – your age, how much you weigh now, how much you want to weigh, and how fast your metabolism is. For some, just 2,500 calories and strength training will be enough to build muscle. For others, you might need to eat 4,000+ calories in order to put on weight. The only way to find […]
Proper diet to gain muscle
If you’re skinny and trying to bulk up, this will be 90% of the battle. If you’ve been lifting weights for a while “but can’t seem to gain weight,” then you are not eating enough – it’s that simple. I thought I was one of those people who just could never gain weight…and then I learned it was all diet, started […]
Any other Muscle Training and weight-lifting tips?
#1) Warm-up before exercising – don’t walk into a gym, slap 45-pound plates on the bar, and then start your routine. Get your heart rate up and muscles warm first by doing a dynamic warm-up of jumping jacks, lunges, bodyweight squats, hip raises, push-ups, leg swings, jumps, etc. After that, always start with doing a set or two of lifting JUST THE BAR. […]
How many sets and reps should I do?
We have a MASSIVE guide on the exact number of sets and reps (it’s where the video above comes from), but you can follow the basics here. If you’re just interested in getting stronger, you can do: 3-5 sets of 5 reps, with a focus on lifting heavier and heavier each week. If you’re looking to add more size along with strength, […]
What’s a sample routine for building muscle?
Using the principles I’ve laid out in my “how to build a workout routine” article, here’s a three-day routine I’ve created for myself recently: Monday: Squats, Benchpress, Wide Grip Pull-Ups, Planks Wednesday: Deadlift, Overhead Press, Inverted Rows, Hanging Knee Raises Friday: Weighted Lunges, Weighted Dips, Weighted Chin Ups, Reverse Crunches. Each day has a leg exercise, push exercise, pull exercise, and some core work. While it’s possible to build out the […]
The Ultimate Guide to Building Muscle Fast
In this guide, we’ll provide step-by-step instruction that will help you start building muscle immediately! Like, today! That may seem like a lot of topics to cover. DON’T PANIC! Because gaining muscle and strength really comes down to three things. If you’re looking to start building muscle, getting bigger, and becoming stronger, these are the things you need to do: Lift […]
Medical disclaimer
You are not on the website of a medical doctor, nutritionist, or registered dietitian. The opinions expressed on this website, including texts, images, and videos, are generalized. They are presented “as is” for informational purposes only without warranty or guarantee of any kind. Julian Dot Com, LLC (“we”, “our”) makes no representation and assumes no responsibility for the accuracy of […]
Bodybuilding program preview
For as long as you want to continue gaining muscle, this program requires you to go to the gym three times per week for 60 minutes. Once you’ve reached your ideal size, you can switch to a maintenance plan of two 40 minute weekly sessions. Here’s the breakdown of this handbook: Prep Week Buy your workout accessories. Take your starting […]
How long does it take to build muscle?
Beginners can gain a couple inches on their arms within 90 days. You’ll see additional noticable gains for another 2–3 months. After 6 months, you typically gain more slowly — about 2lbs (0.9kg) per year. Workout inspiration Before we get to the workout programs and how to eat to build muscle, let’s tackle the excuses stopping you from starting in the […]
Usability of steroids
Despite this reality check about women’s tastes, you’re probably still curious how some people — like Hollywood superheroes — get huge. Well, some celebrities playing superheroes are or were at some point on steroids, insulin, or HGH — the abuse of which results in health problems. Plus, some have naturally broad frames. It is otherwise unrealistic to go from average to Thor Size™ in under a year. A discussion of what is natural to […]