By Vince DelMonte 
So you think you know everything about building muscle? If you have read everything, tried everything and heard everything about muscle building but still resemble the silouette of a Calvin Klien model instead of a buff fitness model than I promise these three ‘little-known’ muscle building tips will accelerate your muscle gains immediately!

1. Body Weight Training

This was once a popular muscle building technique but is very commonly ignored. Why? Perhaps because most body weight training is simply hard and can put a dent in your precious ego! As far as I am concerned, if you can not work with your own body weight than you have no freaken business using external loading such as barbells and dumbbells.

It’s incredible how many attempt to use heavy weights with a microscopic range of motion but can’t do a set of push ups, a squat to the floor or even one chin up. Don’t get me wrong, there is definitely a place for external loading with heavy weights but not until you have the ability to master the following bench marks:

Males should aim for 1 set of 80 push ups, 1 set of 20 chin ups, 1 set of 20 1-leg squats, 1 set of 40 dips and 1 set of 20 pull ups.

Females should aim for 1 set of 40 push ups, 1 set of 5-10 chin ups, 1 set of 10 1-leg squats, 1 set of 10-15 dips and 1 set of 3-5 pull ups.

These standards will ensure a solid foundation of general fitness and muscular endurance and lead to building muscle mass more easily in the following stages of your weight training program.

2. Flip Your Program Upside Down Every 3 Weeks

This is an extremely powerful tip to building muscle mass, not to mention one of the easiest tricks to ensure your body side-steps plateaus forever. Consider that you have been training your chest shoulders and triceps every Monday. In you next phase, three weeks later, you should do the complete opposite. You will train your triceps, shoulders than chest on Friday. This will prevent plateaus because each muscle group will have an opportunity to train completely fresh.

Let’s say you are training your back, biceps, forearms and abs on Friday. Than you will train your abs, forearms, biceps, and back on Monday (in the opposite sequence). You will literally switch everything upside down. Again, this will ensure that these muscles receive an opportunity to train first in the week when your body is the most fresh. (more…)

We are going to share with you the most effective ten muscle building and fat burning tips. I am often asked for muscle building tips and the best ways to stoke up your fat burning hormones. Most of the information presented on the internet lacks foundation, these muscle building and fat burning tips are presented in simple and effective terms for bodybuilders of all levels to acheive maximum muscle gains whilst achieving the greatest fat burning benefits.  

a) Never sacrifice form to lift more weight is our No 1 muscle building tip.
We are in the business of stimulating muscle so weights are just the tools we use to induce stimulation; we are not powerlifters. Also, focus on really squeezing the muscle you’re training. The way I see it, focusing and squeezing is much more important than the amount of weight used, and with that manner of execution you can’t use really heavy weights.

b) You need to practice goal setting in order to reach your muscle building and fat burning goals:
Without goals we are like a ship in the middle of the sea, just drifting away with no sense of direction. It just goes with the flow, so to speak, and if it ever gets anywhere it is just by mere accident. In order to achieve success in our muscle building program, our goal should be clearly defined and engrained in our brains. Otherwise, like the boat on the example above, if you get anywhere it will be by mere chance.

c) Follow a sensible and well periodized muscle building program:
Unfortunately, many bodybuilders who are just getting started make the mistake of either choosing a muscle building routine that is too advanced for their level, or simply go to the gym without any training plan. Too much too soon leads to injury and just going from machine to machine without any set routine just leads to marginal muscle building results at best. The cure to this problem is to grab a sensible muscle building routine that fits your training level and execute it day in and day out. (more…)