Tag Archives: workout

3 Ways to Build Solid Muscles That Will Stick foreverGetting started to build some lean solid muscles can either be a difficult or an easy task to do. It is all up to you whether you want to make it difficult for yourself to get that muscle body of yours.

When you make it difficult for yourself it is because you do not educate yourself and learn how to build lean muscles and strength.

The easy way to build lean solid muscles is when you keep educating yourself and listen to the people who knows how to do it.

Here you will get 3 ways to build solid lean muscles that will stick.

The Frequency of Your Training

More does training does not mean better results when you want to build some lean muscles and strength. It is not when you are working out you are building your lean muscles, it is in the periods of rest in between your workouts the magic is happening. As a general

It is not when you are working out you are building your lean muscles, it is in the periods of rest in between your workouts the magic is happening. As a general

As a general rule, you should not spend more than an hour in the gym lifting weights. Staying there for hours will lead to over-training and cause injuries. If you feel that it is not enough time to train your whole body, then it is time to do a split routine.

If you feel that it is not enough time to train your whole body, then it is time to do a split routine.

Split Routine The Perfect Way to Train Your Whole Body

To avoid overtraining and injuries it is a good idea to do a split routine when you are working out to build some lean muscles and strength.

When you do a split routine it means that you train different groups of muscles on different days.

An example could be to do chest, triceps and abs on Mondays. Back, shoulders and biceps on Tuesdays.

Then a pure leg day on Wednesdays then followed by a day of rest on Thursdays for then to repeat the cycle.

A split routine will give you Three major benefits. First, you will be able to hit your muscles harder each time you are in the gym.

And second, you will be able to give them plenty of rest afterwards, which is very important to build lean solid muscles and strength.

Third, when you do a split routine you will decrease the risks of injuries and over-training which mean you will be able to train hard for months without having to take weeks off.

A split routine is the preferred training method among many professional athletes and bodybuilders included.

Eat Clean and Consider Powerfoods

Clean eating is the best thing you can do when you want to optimize your diet for muscle building. When we say clean eating we mean leaving out processed food and the trans fat, which often is fast food and ready-made dinners ready for the microwave.

These types of foods do not belong in your diet if you are serious about your muscles building and want to stand out.

Clean eating also mean you should try to eat as organic as possible because it will lower the amount of toxins flowing in your body, but we know it is not always that easy.


When we want to optimize our diet for muscle building it is also a good idea to incorporate power foods in out diet.

Here we are talking about Salmon, nuts and blueberries. All are very healthy and will benefit your health as well as muscle building.

You need to remember the healthier you are the easier it is going to be to pack on some serious lean muscles.

Using power foods in your diet is something you should get started to do.

Take a look around online, search for power foods and you will find a lot of choices you can use in your muscle building diet.

Getting Started

So now all you need to do is to get started using these three tips and you will be on your way to building solid muscles that will stick.

Remember if you feel you are not getting the results you deserve it is likely because your body needs a couple of micronutrients. Here you can consider getting started to use a supplement or two to make sure that your body got all the vital nutrients it needs to grow some serious lean muscles and strength.

The first step here is to make sure your natural levels of testosterone are fine. Alpha Force Testo is the supplement to use if you want to increase your testosterone levels all naturally.

If you feel your muscles are weak and that you are not progressing when it comes to strength then it is time to add some creatine to your muscles. Here you can use Alphadrox to boost your creatine levels. Doing that can give you up to 20% extra strength and endurance, it might be just what you need to move on with your muscle building.

Finally, the last common problem a lot of guys are facing is the ability to push nutrients out in your muscles. Here you will need No2 Power Blast, a nitric oxide supplement that will help to expand your blood vessels so more nutrients and blood will be carried around.


Keep reading and educating yourself, it is very important if you want to build solid muscles and strength. There are always some new tricks coming up and the science is discovering new methods all the time. A good place to keep yourself updated all the time is here.

Finally, check out the video below to get even more muscle building tips, it is a great add on to our 3 ways to build solid muscles that will stick.

Building Lean Muscles and Get Over Your PlateauIt almost happens to everyone, that sooner or later you will reach a point where you are not building any more lean muscles. This is a critical point because many guys are tempted to give up.

But if you have an overall goal that you want to get bigger and building a serious amount of lean muscles, then these issues should not hold you back. All you need to do to move on and start to get some results again is to do a couple of tweaks to your workout, diet and supplements.

Tweaking Your Workout

At this point you may be tempted to exercise for a longer period and leaving out your days of resting. This is not the way to do it. You are much better off changing your routine, so you are still working out the same amount of time, but are doing things differently.

An example could be if you have been using a pyramid training system where you have been doing four sets with reps of between 12 and 6. Then try to work on your endurance by changing your reps to between 18 and 12. Do this for a month or so then reconsider what to do next.

It is good for your muscle development to make these changes, even if doing 18 reps is not that mass building.

Tweaking Your Diet

When it comes to making tweaks to your diet to be able to build even more lean muscles and strength, you also need to make your protein intake constant.

This means you should always aim to get at least 30 grams of proteins in each of your meals including your snacks. When you have worked on getting your protein intake right, you should never change it.

Where you can tweak your diet is by adding some more carbohydrates for a certain period. The added carbohydrates will work synergistic with your protein intake and will make it easier to build lean muscles.

Tweaking Your Supplements

For sure you are already using a protein supplement to ensure that you are getting your daily proteins. If not, it is  time getting started with a whey protein supplement.

At this point when you want to get over a muscle building plateau and move on to build lean muscles ou should consider a supplement like No2 Power Blast. Here you will get a unique set of ingredients that makes it almost impossible not to continue with your muscle building.

The http://no2powerblast101.com/ is one of the leading supplements available when it comes to serious muscle and body building.

One of the main ingredients in Black Label No is creatine, click here to learn a lot more about this compound.