You want more muscle. I get it.
And you’re tired of taking people’s “opinions” on what works. I get it.
No problem. Here’s 5 strategies proven by science to increase muscle mass. No opinion. No nonsense.
If you can’t check off all 5, you know what to do.
(1) Supplement with Creatine Monohydrate
Supplementing with creatine increases the amount of creatine phosphate inside muscle tissue. This allows you to knock out more reps, thereby increasing muscle growth stimulation. This post explains how creatine works.
And before you ask, it has been proven safe (it’s natural and you already get it from food).
And yes Creatine Monohydrate is still the best form (despite what some greedy supplement companies would have you believe).
I want to add that it is especially helpful to use creatine while cutting. It helps preserve that hard-won muscle mass while on restricted calories. Creatine is a recommended supplement in my powerful fat-loss program Total Six Pack Abs. Lose fat, not your muscle
(2) Control Your Negatives
If you listened to my last podcast, you’ll have heard me hammer home the point about controlling the lowering portion of each and every rep. Yes, if you are serious about stimulating growth, every single rep counts and there is no such thing as a useless rep.
You don’t need to go super-slow. Just ensure that it is the intended muscle lowering the weight, not gravity. Don’t drop the weight. Why not? This takes “constant tension” off the muscle and it reduces muscle fiber recruitment. You therefore produce less growth stimulation to the intended muscle. Control those negatives!
(3) Supplement with Beta-Alanine
Beta alanine has been shown to increase muscle mass by about an extra pound over an 8-week period in trained athletes .
Take 2g grams every day. The timing is not important. However, for convenience, it’s handy to take it as part of your cheap-but-powerful MuscleHack pre-workout formula.
(4) Do BOTH Compound and Isolation Exercise
That anyone is still claiming that maximum muscle growth can be achieved through compound movements alone in 2015, boggles my mind. This is the fallacy of those 5×5 workout proponents who claim that this workout is best for building muscle size – oh dear *shakes head*.
Compound exercises form the bedrock of your work, but you absolutely require isolation movements for full fiber recruitment and stimulation. I’ve likened it to compound movements being the “bombs”, and isolation movements being the “snipers” in your muscle-building “war effort”.
Compound movements might “involve” many muscle groups, but so what. This does not at all mean that all those muscles are worked with the requisite intensity to stimulate growth. If a compound exercise involves 4 body parts, maybe 1 or 2 are worked to a high-intensity level, the others are just there assisting in the movement.
Full muscular development comes from using both. That’s why all the guys with the best physiques use both. Read this for more.
(5) Use the Following 12 Exercises in your Routine
In September 2014 I blogged about the scientific findings from electromyography tests showing the best exercises for stimulating growth.
So if you are serious about this game, make sure the following 12 movements are part of your routine:
LEGS OVERALL – Squats
QUADRICEPS – Leg Extension
HAMSTRINGS – Leg Curls
CALVES – Standing Calf Raises
SHOULDERS – Overhead Shoulder Press
BICEPS – Concentration Curls
CHEST – Decline Dumbbell Bench Press
TRICEPS – Decline Tricep Extensions
TRAPS – Barbell Shrug
ABS – Hanging Leg Raises
BACK OVERALL – Deadlifts
LATS – Bent-over Barbell Row
All 12 of these exercises are included in THT training. Not only that, but you’ll know the right number of sets, the correct frequency of training, the proper intensity level,and everything else you need to succeed…totally free. All the hard research work has been done for you. All you need to do…is train.
Download the full and free THT workout below. After inputting your email, you will be taken directly to the download page for instant access to the workout. You don’t need to go to your email to confirm anything.
Train With Intensity!
Reference:  Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football players. Kern BD, Robinson TL. J Strength Cond Res. 2011 Jul;25(7):1804-15.
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