ROD 071112


Wednesday, 11Jul12


AMRAP Challenge

Two rounds of exercises. Each round will have a 10 minute time limit.

round 1: As Many Rounds As Possible

5 Burpees
10 Thrusters
15  Sit-outs

~ 2 min rest ~

round 2: As Many Rounds As Possible

5 DB Squat Cleans (heavy)
10 KB Swings
15 DB Snatches from the Hang (2 DB’s)


How to Build Muscle Fast

buildfast 300x241 How to Build Muscle FastIf you want to know how to build muscle fast you’re in the right place.

Because I’m gonna reveal five quick and easy tips that will help you reach your goals, while avoiding frustration, plateaus and injuries.

Sot let’s get to it…

1) Don’t Overtrain

First of all, if you have less than Herculean genetics you need to be sure to avoid overtraining.

There are several different ways to do this which are listed below.

• Don’t do more than 12-20 top end, work sets per workout.
• Don’t train for longer than an hour.
• Don’t do more than four big workout days per week.
• Don’t train for more than 8-12 weeks without taking a week off or at least de-loading.
• Don’t train with 90% or above your one rep max for more than three weeks in a row.

Those are a few of the easiest ways to avoid overtraining. Heeding that advice will definitely help you build muscle fast.

2) Add Weight or Do More Reps

Productive mass building workouts are centered around one concept, first and foremost, and that is progressive overload. You have to consistently get stronger and lift more weight and/or do more reps if you ever want to get bigger. Doing the same thing repeatedly will get you absolutely nowhere and is a complete waste of your time.

Set your mind on doing the following numbers and you will be big. Maybe not the next Mr. Olympia but certainly a lot bigger than you are right now and bigger than most guys in the gym.  Nothing else will make as much difference as achieving these goals:

Bench Press- 275 x 10

Squat- 315 x 10

Military Press- 185 x 10

Trap Bar Deadlift- 405 x 10

Chin Up- BW x 20

If you can already do those numbers there is no reason for you to even be reading this. But if you are I suggest adding 20% to each and working your way towards those new goals over the next year or so.

Pick about 3-4 of the best mass building exercises per body part and set a realistic goal for six and twelve months. Worry about nothing else but moving big weights on those exercises and getting consistently stronger over time.

Everything else will fall into place and you will finally start growing when you do that.

3) Use Compound Exercises

You need to be sure that you are using big, compound exercises like squats, deadlifts and presses with heavy weights. Don’t waste your time with isolation exercises and pumping techniques unless you’re already a big, strong dude who has been training properly for at least three years.

4) Eat Enough of the Right Muscle Building Foods

Next, you need to be sure your diet is in order. This means that you are eating copious amounts of food on a daily basis. But not so much that you become a fat ass. Three to four meals spaced 3-4 hours apart should be sufficient. Eat one gram of protein per pound of bodyweight and anywhere from 1-3 grams of carbs per pound, depending on your bodyfat percentage and weekly workout volume.

You should be focusing on organic whole foods such as:

For the best muscle building meal plan that will help you avoid getting too fat while you bulk up, check out The Renegade Diet.

5) Pay as Much Attention to Rest as You do to Training

Another thing that will help you build muscle fast is paying the utmost attention to your recovery. You should be getting as much rest as possible which includes sleeping a minimum of eight hours per night and hopefully even taking a short nap during the day.

Another thing that can boost your recovery ability is regular massage. This can be a real massage from a masseuse or just a simple self massage with a foam roller, lacrosse or tennis ball. Either way you do it will help tremendously, just be sure to do it.

Although most people overlook its importance, stretching is another important component of a good muscle building program. Stretching can help tight muscles grow more efficiently and can even help prevent injuries in certain instances. If you don’t do any stretching now, I highly recommend that you start. You will be pleasantly surprised by the results, I’m sure. Some of the most jacked bodybuilders are also some of the most flexibile. Tom Platz comes immediately to mind.

If you follow the tips above you will build muscle fast. I have provided the information, now it’s up to you to use it.

Good luck.