Sunday, May 6, 2012

How to Build Muscle and Strength: Intro

Whether you are 15 or 75, man or woman, you should exercise 5-6 days a week. When you do exercise, you should always strive to build muscle and strength. Of course, building more muscle will make you look and feel great, as well as make life easier for you on a day-to-day basis. But the biggest reason that you should exercise to gain muscle is because your health and fitness are unavoidably connected to the amount of lean mass you have.

Building muscle quickly, consistently, and with the least effort possible is the focus of this four-part series. Since high school, I've always been obsessed with building muscle. However, I don't like spending much time in the gym. This has pushed me towards efficient exercise programs.

This quest for a super efficient program happened by accident. For most of my life, I've been relatively successful slowly building muscle. But, for the last two years, I've been unable to get any heavier. Consequently, because I started to plateau, I had to do some research to find the most effective techniques to get the results I wanted. My goal was then to put together the best techniques into a single efficient program. Although it took me a while, I have finally managed to put together all the tricks that make your body grow muscle like a Spartan!

This post has been moved to my Mayo's Mind blog. Please follow the link below to read the rest of this post.


  1. Sounds like a great plan! What's the single efficient program??

  2. I don't think that there is a single efficient program, just many different efficient techniques. Ultimately, your goals will determine the exercise program you decide to use.

    For instance, if you are obsessed with raw strength, then heavy, low-rep power-lifting exercises is probably the best approach. However, if you are looking to build maximum muscle (which is different than building max strength), then you will use somewhat lighter weights that you can do for no more than 10 reps (10 rep sets seem to produce the most muscle mass, although not the most strength).

    As for me, I like to experiment with different exercises and techniques to see how my body responds to them. I've done power lifting and body building exercises for most of my life. Now I'm on to very difficult body-weight exercises like the planche, leaver, handstand, one-arm push-ups, one-arm pull-ups, one-leg squats, and the iron cross. Although I am not the biggest I've ever been, I am certainly the strongest I've ever been after experimenting with these body-weight exercises.

    So to answer your question, I say that you should identify your exercise goals and then experiment. You can build your own program or use a program like P90X. Check out internet sites like T-Nation and When you try something new, you'll know if it is working within 30 days. If you aren't getting the results that you want, then move on to another technique or exercise program. If you do get good results, remember that it worked and then start experimenting with something else. Eventually, you'll be able to create a customized program that works best for you.

  3. But the best muscle building pills that we will focus on are some essential vitamin, minerals and nutrients that will help you tremendously in your muscle building journey.

    muscle building program