Muscle Growth Secrets

By Sean Nalewanyj

Sean Nalewanyj is a natural bodybuilding expert and best-selling fitness author committed to providing effective, research-based advice for building muscle, burning fat and gaining strength. Sean is the creator of the "No Fail System" bodybuilding program and president of EliteImpact Labs.

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Everyone wants to achieve massive muscle growth, yet very few people really understand how to go about it.

Most people are simply brainwashed by the muscle growth diet companies and fitness magazines into buying the latest fads and gimmicks.

If you really want to achieve some serious muscle growth, the true key is and always has been an intelligent training, nutrition and supplementation plan.

The first thing you need to do in order to achieve significant muscle growth is to take a look at your nutrition plan.

Your body needs to be in a calorie surplus in order to fuel muscle growth, where you are consuming more calories than you burn each day.

Try to get the majority of your food intake from high quality proteins, natural/unrefined carbs and healthy fats, as these food sources are the best for muscle growth.

The importance of water intake when it comes to gaining muscle cannot be understated. Water keeps your muscles hydrated and keeps your strength and energy at top levels. Aim for 0.6 ounces of water per pound of body weight every single day.

Of course, no muscle growth program would be complete without a weight training routine. Get yourself into the gym 3-4 days per week in order to stimulate the bodybuilding process into motion.

Just remember that muscle growth does not occur IN the gym, but rather occurs out of the gym while you're resting and eating. For this reason, it's important to make sure that you don't overtrain yourself.

Hit each major muscle group 1-2 times per week using basic compound exercises. Keep your rep ranges in the low to moderate range (somewhere between 5-10) as this will stimulate muscle growth most effectively.

Once this is all in place, add in supplementation plan to take your gains to the next level. The best supplements for muscle growth in include whey protein isolate, creatine monohydrate, beta alanine, fish oil and multivitamins.

At the end of the day though, achieving real muscle growth all comes down to consistency. As the saying goes, "80% of success is showing up", and this is definitely true when it comes to muscle growth as well.

To get your complete, fully structured muscle building program that will help you build a ripped, muscular new body in as little as 12 weeks, click below to watch this free video presentation...



Free Muscle Growth Articles:

Fast Muscle Growth: Back Training

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Get Ripped Fast By Skipping Workouts?

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Grow Muscle: Should You Ever Skip A Workout?

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How To Grow Muscle Mass Fast

How To Grow New Muscle

Improve Muscle Mass By Working Out LESS Often

Increase Muscle Growth: 1 Fundamental Truth

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Lean Muscle Growth: You MUST Train Your Legs

Mass Building Home Workout

Muscle Growth Exercise: The Best Lifts

Compound Muscle Growth Exercises

Muscle Mass Tips: Overcoming Plateaus

Natural Muscle Growth: The Pump

The Secret To Massive Muscle Growth

Find out why leg training is the true secret to massive muscle growth, both in your lower body and upper body. Muscle growth is not a simple localized event, but affects the entire body on a systemic level.


Rest Between Sets To Maximize Muscle Growth


Having a set rest period in between sets is a highly flawed approach if you really want to maximize muscle growth. Stimulating muscle gains is about pushing maximum weight for maximum reps, and you should never perform your next set until you're 100% recovered from the first one.


Listen To Your Body To Pack On Muscle Mass


They say you have to stick to your workout routine 100% of the time and that if you want to pack on muscle mass you should never skip a workout. Find out why this logic is flawed and why skipping workouts is often a wise choice.


Grow More Muscle: Testosterone Boosting Tips


Testosterone is the most important muscle building hormone in your entire body, and the more you have circulating, the faster you can grow muscle. In this article I reveal several tips to naturally boost your testosterone levels.


Grow Muscle Faster By Sleeping?


Sure, sleeping is the laziest thing we do all day, but it helps to boost testosterone levels, raise growth hormone, recover your muscles in between workouts and restore mental focus. If you want to grow muscle faster, make sure to get your 8 hours.


Get Massive Muscles By Training Less


It probably sounds counter-intuitive, but it really is true that reducing your training volume and frequency is often the best thing you can do in order to get massive muscles and gain strength. Find out why in this free article.


How To Manage A Muscle Mass Diet


If you've been reading my articles then you understand that in order to see significant muscle building progress, you need to consume 5-7 meals a day every 2-3 hours. This may sound difficult, but in reality it's not that hard to manage this type of muscle mass diet.


Accelerate Muscle Growth Using Progression & Overload


Progression and overload is the central principle of creating continual muscle gains over time. If you really want to accelerate muscle growth, drop everything and start placing 100% focus on this basic principle.


A Critical Time Period For Extreme Muscle Growth


The amount of time that determines whether you'll succeed or fail at the gym is a lot shorter than you might think. Read this article and find out why a short span of just 60 seconds will ultimately determine whether you experience extreme muscle growth or no gains at all.


Using Lifting Straps Helps Grow Muscle


This is such a simple tool to add to your workout routine, yet the majority of lifters don't use them. Find out why using lifting straps helps grow muscle and why they should always be included in your box of workout tools.


How Do Muscles Grow?


If you don't understand this basic question, how can you even begin to structure an effective workout? The principle of how muscles grow plays a central role in how you train at the gym. So, how do muscles grow?


Gain Huge Muscle Mass: You MUST Commit Fully!


If you think that you're going to develop huge muscle mass by sitting lazily on your couch and popping back pills and powders, think again. Building muscle requires real discipline and perseverence.


Whey Protein: The Top Muscle Growth Supplement


If you're looking for the top muscle growth supplement out there, forget about hyped up junk such as N02 and ecdysterone and instead stick to the basics. Whey protein has stood the test of time and is definitely a worthwhile addition to your bodybuilding program.


Intensity Is The Key To Rapid Muscle Growth


It doesn't matter what type of muscle building approach you're using, one thing remains certain: you MUST push your muscles beyond a certain threshold if you want to achieve rapid muscle growth. In fact, intensity is the primary factor involved in transforming your body.


Does The Pump Help With Stimulating Muscle Growth?


The idea of creating a maximal "pump" during weightlifting workouts has long been considered important in stimulating muscle growth. But just how much does this pump really contribute to your bottom line gains?

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