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If people had the option to build muscle without gaining fat, 99% of
the time they’d take that option, and rightfully so.
Sure, on paper it’s entirely possible to build muscle without
gaining fat, but remember that we live in the real world, where not everything
is black and white.
Building muscle is a tedious, arduous, long-winded affair that
incredibly taxing, both physically, and mentally as well.
Because of this, only the strongest of willed will succeed, whereas
most people will sadly throw in the towel and call it quits.
To help ensure that you’re one of the select few individuals that
succeeds, however, we’ve compiled this list of six simple yet highly
effective tips to help you build muscle without gaining fat.
Not only that, but we can actually do you one better, and can
provide you with a number of tips that help you actually lose fat whilst
gaining muscle, as opposed to simply stay as you were.
It doesn’t matter whether you plan on stepping on stage and
competing, or if you simply want to look better in a tank top or shirtless,
because here are our five simple tips guaranteed to help you build muscle
without gaining fat.
techniques – Made famous by 4x former Mr Olympia
Jay Cutler, the rest-pause technique is by far one of the most effective
techniques for piling on lean muscle mass, and it is absolutely perfect for
people who train alone, or simply who don’t happen to have a spotter on
For optimal muscle hypertrophy, high
volume is essential, yet sadly the human body can only do so much in one go.
You need to stimulate each and every muscle fibre to their absolute breaking
points in order to stimulate new muscle growth, yet that is where most people
Basically, when you perform a rest-pause set, you will perform your
working set as usual, making sure that you go to absolute failure.
Once you hit failure, however, rather than simply waiting a minute or two before
beginning your next set, or simply moving onto your next exercise, what you
instead do is wait 10 – 15 seconds, perform another one or two reps, and perhaps
even repeat the process again.
Those 10 – 15 seconds give you just enough time to recover to
perform another rep or two, whilst still leaving the muscle fibres under
increased pressure and stress, which is where new growth will come from.
movements – Super-setting is an incredibly
beneficial method of building muscle, which we’ll take a better look at
shortly, in the meantime, however, complexes, or complex movements, take it to a whole
different level entirely.
Here you will actually perform three to four different exercises in
a row, designed to place maximum stimulus onto your muscles.
In order to perform complexes, you will first select which muscle
group you would like to target.
From here, you will perform one power exercise of 3 - 5 reps, one
strength exercise of 6 – 8 reps, one isolation exercise of 8 – 12 reps, before
finishing off with a bodyweight exercise which should fatigue your muscle
group, meaning you literally perform as many reps as possible.
By the time you reach the final exercise, that muscle group you
trained will literally feel as if it’s on fire.
Be wary, to begin with you, will experience some pretty severe
DOMS that will be pretty uncomfortable for the next few days.
steady state cardio – As you’re looking to build
muscle, and ideally maintain your weight, possibly even dropping a little body
fat, you should avoid high intensity cardio training as that can result in
hindered muscle gains.
Instead, your best bet is to perform fasted steady state cardio 3 –
4 times each week. As it is performed fasted, you should ideally perform it in
early in the morning not long after waking up, as you won’t yet have eaten.
The reason for this being so effective is that as you’re in a fasted
state, your body will need energy to get it through the
workout, which it will get from stored body
fat, as opposed to muscle tissue.
Aim for 40 – 60 minutes, going at a slow and steady pace, and you’ll
find your body fat percentages dropping, your muscle definition increasing, and
your muscle mass in general, staying the same.
– As mentioned, super-setting is another fantastic
way of building muscle, whilst getting your heart rate up and burning calories
in the process.
When you super-set, you basically perform one exercise, and after
each working set, will immediately move on to another, alternating between the
So, for example, if you’re training chest, you may perform barbell
bench presses, super-setted with bodyweight push ups.
a quality pre-workout meal in – A lot of people
tend to forget about the importance of eating
before working out, “pre-workout nutrition”, choosing instead to focus on post-workout
Whilst post-workout nutrition is indeed extremely important, so too
is pre-workout, which is why you need to get it right.
Ideally you want slow-release carbohydrates, such as oatmeal or
pasta, along with a protein source. The reasons low-release carbs are ideal, is
that they help to regulate blood glucose levels as you exercise, meaning that
you don’t experience sudden energy crashes whilst you workout.
Disclaimer: This information is for entertainment purposes only. We strongly recommend that you consult a physician before beginning any exercise program. MuscleNet.com is not a licensed medical care provider. The reader should understand that participating in any exercise program can result in physical injury and agrees to do so at his own risk. The findings and opinions of authors expressed herein are those of the author and do not necessarily state or reflect those of MuscleNet.com.