Five Simple Steps to Building Real Muscle Real Fast

Adding a significant amount of lean muscle mass to your physique doesn't have to be so difficult. It takes dedication to your work-out plan, your diet, supplements and the knowledge that allows you to work smarter to get the results you want. You have to decide what your goal is, commit to a plan on attaining that goal and at the end of it all, succeed.

If you have worked your butt off in the gym and you still have skinny arms, you are probably going about your workout all wrong. Below are five simple steps to help you work out smarter --- that means you work out more efficiently and see better results. So get reading and get going.

Step 1: Intensity over Longevity.

Do you, or one of your buddies, spend hours lifting at the gym, fully expecting to see some massive gains but only coming away with overworked muscles that are so sore you can hardly open your protein powder? Long 2 or 3 hour workouts may seem like they will help you make those big gains, but in this case more is not better.

Following Mike Mentzer's get in and get out philosophy will actually get you better results. Working out intensely for an hour will get more results than working out for two or three hours with less intensity and focus.

Leave all the distractions of your life outside, wear headphones in the gym to drown out the aimless chatter and concentrate on what you are doing. Instead of doing 15 sets, do 5 or 6 sets of the heaviest weight you can lift and concentrate on what you are doing. Control your form and your breathing and think about your workout.

Step 2: Negativity.

The negative phase of a movement (eccentric phase) is as important as the positive phase (the lifting or pushing phase) for the growth of muscle. Occasionally placing greater emphasis on the negative phase will push your muscles and stimulate new growth.

For each body part, focus on the negative phase once every other week. The simplest way to do this is to resist the weight during the negative by lowering the weight slowly, with control.

Example: If you do a bicep curl in 2 counts, lower in 4 to 5 counts.

This is a very high intensity technique that should only be used every couple of weeks to avoid overtraining and exhausting your muscles. You may also want to use a spotter when using this technique as muscles are stronger when doing the positive phase than they are when doing the negative phase.

Step 3: Mix It Up.

Our bodies adapt at an amazing rate to physical training. The workout that you got such great results with a few months ago will lose its effectiveness if you stick to the exact same routine every time you workout. Your body will adapt to your routine and become more efficient at performing the exercises, which means your gains will become more difficult.

Save yourself the frustration of plateaus that do not respond to diet or supplements by varying your training program on a regular basis.

Step 4: You Are What You Eat.

This adage is absolutely true. Working out and taking supplements is only part of the foundation of a great physique. You have to give your body the right fuel it needs to perform, grow and recover.

You want to spread out your meals over the day to keep your metabolism revved up. Rather than over indulging with 3 meals a day, plan on eating 6 smaller meals a day. Make sure your meals are well balanced and include lean quality protein.

Here are some suggestions:

• Egg whites
• Tuna (avoid too much canned tuna which can contain low levels of mercury)
• Turkey
• Chicken
• Lean cuts of beef (eye of round)

Plan to take in 1 to 1.5 grams of protein per pound of weight. You can also supplement with protein drinks, but do not put yourself on a liquid diet. Your body needs more than just protein.

Round out your meals with fresh vegetables, whole grains (couscous, bulgar, quinoa, brown rice) and enjoy fresh fruit for dessert. Avoid processed foods and living off of protein drinks and bars. These should only be used to supplement your diet.

Do not forget to hydrate. Drink plenty of water everyday - not just when you are working out.

Step 5: Supplements.

Do not overlook the importance of supplements. They help speed up recovery and can help push you over the top but, they are not magic pills. It takes total commitment to your workout and diet as well.

There is a wide array of supplements available these days. Some work, some do not. Do your research and determine what supplements are best for you to reach your goals. There is no need to fill your cupboard, or stomach, with dozens of pills or powders. You can probably get away with 2-3 different products taken on a daily basis as directed.

All you may really need is a testosterone booster, growth hormone inducer, nitric oxide supplement and a fat burner. That is all. Educate yourself and find the best supplements to suit your needs. Do not over do it, it can have adverse effects. It is best to consult with your doctor before taking any supplements or vitamins for that matter, in case there are any complications that may arise. Play it safe.

Well, there you have it.

Pretty simple huh? The most important step is your commitment to yourself. It takes work and a lot of discipline to reach your desired goals, especially if you are going to attempt this all on your own. Wanna look good and be fit? Get ready to put the effort in.

To Your Success !

Neither the senders nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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