Ok, so you want to build up muscles, you want to look like a Brad Pitt in the movie ‘Troy’ so you can get heaps of attention from the ladies on the beach or too impress your mates. You are aware of the essential rules of muscle building but you are after something extra to give you that additional boost to make even more muscle gains. Well these tips are here to help you do exactly that!

1) Pump iron for no more than 45 minutes. This is because when you are working out your body releases a hormone called cortisone that helps the body to recover and build up muscle. However after about 45-60 minutes the body then releases another hormone that counteracts this and in fact it has the opposite effect. So, you are not likely to make a great deal of muscle gain if you pump iron for any longer than 60 minutes. The bottom line is work out intensely for 45-60 minutes then get out of the gym.

2) Eat double to build up muscle. The single biggest mistake people make when trying to build up muscle is not getting enough calories. To build up muscles it is essential that you eat more calories than you burn off during the day. If you do not have these extra calories you cannot build up muscle regardless how hard you train! A good muscle building idea is to purchase dishes and plates that are twice the size of your old ones. Ok, this sounds strange but I’m sure you will never fail to remember that you should be eating more calories in order to build up your muscles.

3) Eat more protein. Consume protein straight after training and before you retire to sleep. After your training session you may feel muscle soreness which is when you have ripped your muscle fibres so this is when protein is definitely required.Just prior to sleeping is crucial for muscle building as your body is just about to go eight hours with no food so you must get some protein at this time. You ought to be consuming at least one gram of protein for every kilo of body mass.

These are just three tips and there are plenty more but these adress threee of the most common mistakes that are made. Now go ahead put them into practice and build muscle up with this no nonsense muscle building approach!

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