We are going to teach you 5 simple steps that will help you build muscle safely and effectively. So stop listening to everyone telling you a different way to build muscle. Don't feel unhappy when you look in that mirror. Definitely don't get frustrated with your slow progress in the gym. We are about to change that right now.



If you are not maximizing these four steps to your potential then you need to correct it fast. Correcting these essential steps before starting your training can help you build a great muscular shape and lean physique.

Be prepared to learn how to build muscle in four simple to do steps with less time. The good part is we show you how to do it without drugs or ineffective supplements.

Step #1

Commit to three to four times per week of lifting weights in the gym. Your goal is to stimulate your muscles with resistance which can result in your muscles growing bigger to avoid the stress from occurring again. You are shooting for hitting your muscles once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.

Step #2

Eating is very important and should be done at least 5-7x a day. Balanced meals from carbohydrates, proteins and fats are the way to go. The recommended goal if your trying to build muscle is eating 15-18x your current body weight. You should try to focus on making half of your meals being solid whole food meals and the remaining can be liquid meal replacement shakes.

Step #3

There should be a good focus on stretching when you lift weights. Many people train and train their bodies without stretching and that can be dangerous. Stretching will help restore normal length to your muscle tissues and prevent you from injury due to muscle shortening. It is recommended that if you lift weights for 4 hours in the week that you dedicate an additional 2 hours to stretching. Try to balance the shortening of your muscles when lifting weights with good stretching or else you can become prone to injury.

Step #4

Avoiding supplements that have not been around longer than 3 years is a wish choice. A respected and well known Australian strength coach recommended not trying any supplement until it has been around at least 3 years to pass the test of time. If you follow this rul, you will discover only a handful of supplements still standing. Here are the ones you should not go without: a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein powder. These products will cover your nutritional basis for health, healthy body composition, strength and muscle mass.