This is a basic overview to get ya started. It really boils down to a few major things: Lift heavy Eat lots of good food Rest Simple to understand, tough to implement. Trust me, I know – I’ve been battling this for the past decade. If you made it this far, and you want more specific instruction, here’s how Nerd Fitness […]
Rest days for building muscle and strength
If you’re skinny and trying to bulk up and build muscle, avoid cardio like the plague (also avoid the plague). Why? Take a look at the best marathon runners in the world, and compare their physique to somebody like Usain Bolt, the best sprinter in the world – tons of muscle, power, and a body to envy. There’s nothing wrong with EITHER body – […]
I’m not skinny, I need to LOSE weight – what’s different for me?
As Coach Matt explains above, you can actually build muscle and lose body fat at the same time. You just have to be careful about how you do it. We cover the subject in depth in the post, “Can You Lose Fat and Gain Muscle at the Same Time?” This gist goes like this: If you are eating enough protein, […]
How many calories should I eat to build muscle?
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 […]
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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 […]