Ways to get Bigger – 25 Muscle Mass Building Laws and regulations

 

Law 4: Think 24/7 | 10 Laws Of Muscle-Building

Video taken from the channel: Bodybuilding.com


 

FASTEST way to Build MUSCLE with Calisthenics (3 RULES)

Video taken from the channel: CALISTHENICS FAMILY


 

Law 8: Fat is Back | 10 Laws Of Muscle-Building

Video taken from the channel: Bodybuilding.com


 

25 Muscle Building Laws Get Bigger Now! | Tiger Fitness

Video taken from the channel: Tiger Fitness


 

Law 1: Build Your Blueprint | 10 Laws Of Muscle-Building

Video taken from the channel: Bodybuilding.com


 

Law 5: Protein Up & Often | 10 Laws Of Muscle-Building

Video taken from the channel: Bodybuilding.com


 

My Top 5 RULES to Build Muscle | Bulk and Gain Muscle the Right Way

Video taken from the channel: Will Tennyson


A muscle building diet is a specific style of eating. It requires enough daily calorie intake to grow, and a protein intake designed to maximize recovery, repair, and the muscle building process. Law #9 Cardio After Resistance Training Perform your resistance training work first, and cardio last.

Building Athletic Muscle Wrap Up. There’s more to building muscle and being athletic than your strength numbers. Get off the platform and into the world. You have to move, move well, and move often in a variety of ways. You have a finite amount of resources for training; pick exercises wisely, train hard, and be persistent.

There you have it. Start off with about 12 sets total—say, 3 sets of 4 exercises—for larger muscle groups like chest, back, and legs, and 6-8 for smaller ones. As you progress, you can handle more sets (volume), but you’ll want to extend the number of days before you. More muscle comes from more food. The right kind of food, that is—like the 9 best foods for effective clean-bulking.

2. Power up with protein. Proteins are the building blocks of muscle. Robert Wildman’s 10 laws are exactly what you need to build quality size! At the beginning of your muscle-building journey, you may think getting bigger sounds easy: “All I need to do is push and pull some weights to look like my favorite athletes on Bodybuilding. com!” In reality, however, many people struggle to build muscle and carve a. Gaining muscle mass requires a combination of resistance exercises and adequate caloric intake to fuel muscle growth.

A 25-lb. dumbbell can facilitate muscle gain because it exhausts your muscles in fewer repetitions, which results in greater increases in muscle size compared to a light weight at greater repetitions. How Do Muscles Get Bigger & StrongerThe Role Of Stress. The first and key element required for our muscles to get bigger or stronger is stress. Physiologist Walter Cannon came up with the term ‘homeostasis’ to explain the way in which our body does its best to always stay within a comfortable operating range where our cells can function optimally.

So when you get stronger from weight lifting, it isn’t just because you’re getting bigger muscles, it’s because you’re activating a higher percentage of your muscle fibers. So if you want to push the car down the street without getting more friends (bigger muscles), your friends have to practice pushing the car at the same time to work together. There are hundreds of muscle building workout programs out there but if you don’t follow the 10 laws of muscle building below then nothing matters. Here are the 4 laws of muscle building if you want a ripped muscular physique: Law #1 – You must eat over your maintenance calories. You need to eat more to grow.

That’s a fact. How To Build Bigger Muscle Mass {3 Best Bodybuilding Exercises} To build massive lean muscles, you need to execute the right exercises and weight training as well as having good healthy levels of testosterone and human growth hormones. Compound Exercises For Full Body Muscle Growth.

List of related literature:

You build a basic structure, learn how to train correctly, acquire a knowledge of diet and nutrition, and then just give the body time to grow.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Naturally, you can go on a selective bodybuilding program.

“Power to the People!: Russian Strength Training Secrets for Every American” by Pavel Tsatsouline
from Power to the People!: Russian Strength Training Secrets for Every American
by Pavel Tsatsouline
Dragon Door Publications, 2000

Statements like “I want my arms to be bigger,” “I want more size,” “I want to be more sculpted,” or “I want to change my body shape” suggest that the client wants to follow a program that will result in muscular hypertrophy or increased tone.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

For muscle building as your main goal (also called Hypertrophy), start working with heavier weights and fewer reps.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

By implementing the muscle-building tactics in this chapter, along with the antiaging secrets of some of the fittest old people on the face of the planet, you can equip yourself with a body that will allow you to do the same.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

To begin with, the very phrase “muscle building”

“Bodies Out of Bounds: Fatness and Transgression” by Jana Evans Braziel, Kathleen LeBesco
from Bodies Out of Bounds: Fatness and Transgression
by Jana Evans Braziel, Kathleen LeBesco
University of California Press, 2001

Therefore, to build muscle size with heavy resistance, you must perform at least six repetitions.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

These suggestions apply to recreational bodybuilders with 2 to 3 years’ experience and to advanced and professional bodybuilders and strength trainers.

“Serious Strength Training” by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
from Serious Strength Training
by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
Human Kinetics, Incorporated, 2012

doing compound exercises like theSquat, Deadlift, Bench Press, and Military Press.

“Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded” by Michael Matthews
from Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded
by Michael Matthews
Oculus Publishers, 2014

I finally decided that it was time to get educated—to throw the magazines away, get off the forums, and learn the actual physiology of muscle growth and fat loss to figure out what it takes to build a muscular, lean, and strong body.

“The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy” by Michael Matthews
from The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy
by Michael Matthews
Createspace Independent Pub, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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80 comments

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  • I like how they all live in these new age style looking homes that would probably run in the range of $800K $900K, at least here in the Philadelphia area. I can’t stand advertising. So false…

  • The best thing bb.com has put out next to Steve Cook and Callum videos is this. All beginner should be listening to this for nutrition advice./

  • its funny how he didnt mention a single thing about carbs and its extreme usefulness. you wanna know why? because you get carbs from real food, which they arent selling. carbs are just as important for building size as protein really.. who eats chicken without rice or pasta with it?

  • Dr. Robert Wildman, PhD, RD, FISSN is Chief Science Officer for DYMATIZE…hmmm Works for a supplement company and is suggesting all these supplements we need to take. I am shocked LOL

  • “A dirty bulk is a lot like texting your ex. You end up putting something toxic in your mouth and doing a lot more harm than good.” #classic

  • How can you train all muscles twice a week? I have so much time in the evenings. I have one hour to get my work out in. Legs, shoulders, arms, chest. That’s 4 main sets. There’s 7 days in a week. I’m a beginner. Asking for a friend. I’m confused.

  • Hello there, I want to know if Fenoboci Diet Plan, will really work for me? I notice many people keep on talking about this popular fat burn method.

  • Will, newbie question for you: how important is creatine to muscle gain, in your opinion? Saw a bit somewhere Men’s Health? where Ryan Reynolds said that he first started to see real progress once he started taking creatine. I understand that diet and exercise are the keys, but, that said, how big a role does creatine play in gaining and maintaining muscle? Thanks for your take on it.

  • I’m 5 ft 7 male 135 lbs with a small amount of muscle at about 15-16% body fat.. I’m cutting and am almost at the body fat I want to be at… once I hit that goal I’m undecided whether I should try to “maingain” or “lean bulk” any recommendations?

  • Great advice! It is possible to seriously limit fat gain on a clean bulk tho just eat at a 100 (maybeee 200) cal surplus and bump training volume up only slightly. If the extra cals come purely from protein, it’s actually really unlikely you put on fat, assuming you adhere to it

  • I want to hear more about why you stopped IF. I’ve been doing it for 2 years and I lost a bunch of weight but now I’m trying to gain weight (muscle) because I’m lifting more and wonder if intermittent fasting is still in line with my current goals.

  • Interesting. Most people know about losing weight slowly to maintain it. Never thought of it for muscle growth. Makes so much sense though. Great content! Thanks!

  • Lies.. just selling ppl more protein powder. You don’t need 2-4 g per kg. This guys tripping. Less will do just fine and you’ll get jacked.. 1 gram is even much..5 to.7 will do

  • Truth is you dont have to stuff your whole intake requirement in a day if you dont have enough time to eat many times due to lively hood it takes 24 to 48 hours after your workout to make gains or plato sometimes people dont even sweat alot and overeat because they think they get huge quick this takes time and dont let anyone hinder you from getting to your dreams

  • You’ve only gained 9 lbs over 3 years, but you’re muscle looks like you’ve gained 20 lbs.

    How do you do that? I’m struggling gaining weight. I want to gain 20 lbs to be 170, but if I can gain 10 with pure muscle like you I’d much rather do that… Any tips?!?!

  • As a newbie, it is best to understand how to cut down unwanted fat and transform it to the fuel to build muscle the appropriate way. Try not to work out till you are drained then end up getting little or no result.

  • If you want to put on muscle mass then fitness need to be a life style and healthy meals need to be on point I have been working out for 8 years now and still going I still want to get my goal to be a bodybuilder

  • Talk about beating a dead horse…

    Guys. Eat sufficient protein (it’s more than RDA). Eat sufficient calories (not as hard as it sounds). Get sleep.
    Exercise with proper form using basic compound exercises, full body, 3 times a week, moderate volume.

    …and do D-bol like this fella.

  • Is eating the amount of calories that I burn in a day maintenance calories? I have a Fitbit and burn around 3500 calories a day so I eat the same amount of calories that I burn. Let me know please:)

  • Its like someone told you to chill out. Wish the old Marc would come back. Now you’re like everyone else. Tell the real Marc to come back and stop hiding.

  • Shepherd’s Pie uses lamb (the bomb!!!!), Cottage Pie uses beef. Not sure what minced chicken/turkey would be… Ornithologists Pie??? Some good food tips here dude. Thanks!!

  • Step 1. Be rich and live in your parents mansion like this guy, which affords you the time and money to devote to working out instead of having a job like normal people 2. Repeat step 1

  • Are they not going to mention that Dr Robert Wildman is affiliated with Dymatize nutrition and it’s in his best interest for people to buy protein? Of course not:)

  • When it comes to eating healthy, you must try not to fall victim to modern day fad diets. Extreme diet plans are a risk for your health, especially ones that seriously limit your daily nutritionary intake. Many of these fad diets work for a short period and then the benefits decrease after a while. It is best to check out Custokebon Secrets on google since it is not just another fad diet where you starve yourself.

  • Guys. lost tons of fat doesn’t need to be hard (I used to feel it did). I’ll give you some advice right now. Get a popular fat burn methods called Custokebon Secrets (google it). Thanks to it I’ve lost crazy amounts of weight. I shouldn’t even be speaking about it cause I don’t want lots of other guys out there running exactly the same game but whatever. I’m just simply in a excellent mood today so I will share the wealth lol.

  • As specialist, I believe Custokebon Secrets can be great way to lost a ton of weight. Why not give it a chance? maybe it is going to work for you too.

  • Does Custokebon Secrets (just google it) help me lost crazy amounts of fat? I notice a lot of people keep on speaking about this popular weight loss diet plan.

  • Oh, whatever. 10 ridiculous laws written by marketing douches that no one wants to follow lol. How about eat 1g/lb BW protein, 0.4g/lb fat, and whatever amount of carbs to make up your daily kcal. Get 8hrs sleep and stress less, move more.

  • Not per body weight but per lean bodymass.. if you have a 300lbs 34% fat guy he would be eating more than 300 gr of protein a day.. most of that will not get synthasized.. calculate your LBM first..

  • I made your shepherds pie today, and It’s freaking delicious. That mashed cauliflower is insane. Better than mashed potatoes? Maybe.

  • Ive noticed that with articles and videos, bodybuilding.com literally combines scientific information with the consistent conclusion that you need to buy bodybuilding supplements, preferably from theyre website. Disgusting. You dont even need a protein shake, period.

  • Just made this and ate half of the recipe as my dinner. I CANNOT believe the volume of food for under 500 calories that was. What an insane recipe! Saving this one for sure.

  • protein powder business is as bad as processed food now I noticed all supermarkets are stocking their own cheap proteins and it’s fucking shite,you need a cement mixer to blend it.

  • I’ve been cutting on 1gr X bodyweight (not lbm) I eat around 150gr a day and I see no loss of muscle actually believe it or not I’ve been putting a Lil bit of size. The rest of my calories go to my carbs and about 25% to fats. I really don’t think you need that much protein to shed fat and keep muscle. I lost 100lbs in a year and gained 30 lbs and now cutting again I love what I’m seeing.

  • U literally can’t gain muscle in a deficient. It’s a fact. Your body won’t prioritize muscle recovery and instead you’ll loose muscle by breaking them down. Also u look great bro but 9 pounds of muscle over a year and a half is pretty slow unless ur hyper advanced. Maybe u are which then congratulations for continuing the gains. It’s been my first year of lifting and I gained 20-25lbs of muscle and 10lbs of fat. I couldn’t imagine it taking three years to get where I am now

  • Does Custokebon Secrets really work? I see many people keep on speaking about Custokebon Secrets. But I’m not sure if it is good enough to lost lots of fat.

  • Too much is made of how much protein one needs to build muscle. Do you need it, yes but not overkill. Steve Reeves was 6′ 1″ and 215 lbs and one of the most aesthetic natural bodybuilders back in the day and ate a diet of 60% carbs 20% protein and 20% fat…somehow he built a greek god physique without massive protein

  • Im 17 years old who studys in college and i take protein shakes and normal nutritions of protein in foods. I went to the doctor and i asked him if i can take protein shakes (to get his view point) and he said NO, never take protein shakes. His response did annoy me because lots of people take protein shakes at the age of 17 so why cant i??? All i want to know can i still take protein shakes (whey protein).

  • Wait. So if my intake is 2.200 calories, all I need to do is just keep eating until hit that and I will gaing muscle???? Wow (I know I have to eat mostly protein)

  • I’m 225lbs 5 10 and I haven’t gone over 160 grams of protein a day for a long time ( except redress lol) you really don’t need the amount of protein these supplement companies say you need…I do agree pro time is important for them gains just not and excessive amount you will poop and pee out the rest:)

  • Anyone tried the Custokebon Secrets? I have heard several great things about it and my work buddy lost tons of weight with Custokebon Secrets (google search it).

  • if the goal of this video was to actually inform a person, as opposed to selling their product, they’d point out the difference between taking fatty acid supplements and getting them from their natural sources

    the human body has evolved over hundreds of thousands of years to consume whole foods, not to take them in pill form. we’ve adapted metabolic pathways to utilize all the components of our meals to work in tandem with each other. When you take a supplement you’re only getting 1 thing. Therefore to fully realize the benefits of DHA, EPA, phospholipids and other fatty acids, we’re required to consume other matabolic intermediates, such as zinc, phosphorous, vitamin d, niacin, fish proteins, mono and poly unsaturated fats etc. Which nutrients, and the amount of them, is determined by the specific fatty acid.

    it’s been my observation that people are too focused on the fastest way of doing things, instead of the right way of doing them. this trend hasn’t gone unnoticed by supplement companies who are literally invested in our lazy and ignorant behaviors. i understand we all need to make a living, and i don’t fault Dr. Wildman for pushing this product, even though he’s fully aware of everything i just wrote. if anyone is to blame it’s us, the consumers, for being so susceptible to misinformation

  • I read plenty of good opinions on the net about how Custokebon Secrets (search on google) can help you lost a lot of weight. Has any one tried this popular fat loss system?

  • Rather than working your ass off hours at gym aiming to build muscle tissue, using a lesser-known technique to accelerate the process and build a drastic amount of lean muscle every week.

  • hello dr i am a regular viver of your tips but i found so many cross tips and unwanted things over all i sugesstion that you may go to give regular tips or gideans to me our student success

  • This is false and goes against what scientific studies have shown and many other channels who are not obviously sponsored in some way by supplement companies. The body can digest a huge amount of protein over a single meal it just processes it slowly. The metabolic window they talk about does not make a huge difference provided you have an adequate amount of protein over the day. Add to this the night time need and morning negative balance and you have the most bioscience based video around for a while. I wonder why people think being a doctor means you have 100% integrity and don’t need money. We don’t think the same of lawyers or politicians. This is the 10 Laws of buying their protein shakes. Intermittent fasting, for example, gives a lot of people the best results they have ever had and flies in the face of a lot of what has been said here. Please if you’re new to this stuff read articles and books or channels that are not hugely affiliated with supplements. Just my opinion.

  • It’s still astonish me just how lots of people do not know about Fenoboci Diet Plan although lots of people with it. Thanks to my personal mate who told me about it. I have lost a lot of fat.

  • Does Custokebon Secrets really help to lost tons of weight? We have learn many good things about this popular lose weight secrets.

  • For a hip Millennial…

    This Boss has a great attitude, message and work ethic.

    The kid is pretty good too….But that furball rocks it like a BOSS.

  • Finally someone who says that you dont need to be in a caloric surplus to build muscle. you just need to meet your protein macros when building.

  • This is all illuminati (secret society )tactics to promote this kind of capsule and bring new disese to body…which is unhealthy….and side affect….why can’t this taken naturally….all are falling in trap ��

  • My new diet has elevated protein, but also fat. So long as I’m eating clean foods and seeing improvements in my performance at the gym, I’m not bothered whether my food has fat or not.

  • Anybody tested out the Fenoboci Diet Plan (do
    a search on google)? I’ve heard numerous amazing things about this
    popular diet plan program.

  • Anyone tried the Custokebon Secrets (just search it on google)? We have heard several amazing things about this popular diet plan.

  • Great series, super helpful. Been training for 2 and a half years now and everyday i learn something new. Thank you for the great tips over these videos.

  • Hi there, I want to know if Custokebon Secrets, will work for me? I notice many people keep on talking about this popular weight loss method.

  • Does Custokebon Secrets really work? I see lots of people keep on talking about Custokebon Secrets. But I’m uncertain if it’s good enough to lost crazy amounts of fat.

  • This is great for beginners especially.. and explaining that Whey protein is originated from food is such a great thing to put across! Lot of beginners especially seem to believe its terrible for them!! Really liked this video, easy to understand too.

  • I see a lot of people keep on speaking about Custokebon Secrets (look on google search engine). But I’m not sure if it is good. Have you ever tried this popular diet plan program?

  • Do anyone know about Fenoboci Diet Plan? Does it really work? I hear most people burn their weight with this popular fat burn diet plan.

  • But do you agree you don‘t just need to improve the numbers of reps, its also good enough if you improve each time in gerneral… Till you able to do a workout like unbroken with perfect motion. Before it probably doesn’t make sense to increase the reps, right?

  • there,, something you should know is that, you can build chest, six packs, shoulder and even get bigger arm fast at home click here to learn more @t

  • 4:28, het is natuurlijk belangerijk om de maximaalste reps te doen(denk ik), maar dat snap ik niet echt want als ik een workout heb gdn met al mijn kracht heb ik 5-7 dagen lang spierpijn. Maar als ik niet het maximaalste eruit haal, heb ik dan wel spiergroei?

  • Guys I can’t get out my pain in my forearm from pull-ups, I have this some month now and even decrease volume not help it’s so frustrating

  • New Information Video guys! Please Like, Comment & Share on IG and Tag us, so we can Grow this Channel Together. We would appreciate it:) #Roadto50K! ��

  • I like how he started out with saying you’re only in the gym 1-2 hours per day so the other part of your day is hugely important. For protein though, what about tofu or tempeh or beans? It doesn’t have to just be animal products.

  • I would recommend not getting much of your calories from sausages, and other processed meat sources, instead use raw meat and make your own:) Also “sugar-free” stuff its just a marketing trick for your brain to think its “okay”, it’s NOT! Sugar replacements are mostly just as bad or even worse than sugar since its just another form of simple carbs, which turn into glucose in your blood, without having any real benefit, other than being carbs. Other than that, you can stay somewhat lean even on MacDonalds, assuming you spend more caloreis than you consume.. but lean doesn’t always mean healthy, so think about it:) Being able to stay healthy long-term is the key to success!

  • hmmm. well I’m 13 I’m trying to gain muscle or strength just lifting 10 pound dumbbells. I’m training for a sport I attend every week, and idk if kids my age can buy protein powder lol probably too young, but I can get protein out of other things too. but I don’t know if teens can buy it lol probably but I don’t know

  • Will, hold up products longer and tell us what they are. What do you use for pizza bottoms, cedar bakery pitas is the best I got. Information: 10 Humor: 10 Personality: 10 Intro Drama: 10 stars!

  • I’ve bought https://twitter.com/3a64fa1b12689c018/status/725900499803758592?pidid=fda476b4-bf8c-40be-a89d-942e9d059c26. This product is awesome. I gained way more muscle mass and reduced body fat faster than any other products! Law 4: Think 24/7 | 10 Laws Of Muscle-Building

  • 1-nutrition on point
    2-go hard in the gym everyday
    3-supplements
    4-rest the body (recovery)
    5-step up the game every week in the gym (I shoot for 5 lbs a week on each exercise)

  • So it’s not just me that licks the protein off the top of the shaker cup lid.

    Also, to be fair guys, he did just say “protein,” not necessarily that you had to slam several shakes every day.

  • I wonder what this “Dr” would have to say about the studies that show, when elderly people, are fed all their protein in one meal with 2 meals of low protein vs three meals throughout the deal, the elderly people are a higher rate of protein synthesis in the one-meal group.

  • Loving the ideas you came up with, but the stunning part is that you have Silani ricotta in Canada, which is an Italian brand, that I myself use, here in Italy, hope it’s as good as the original; nice vid by the way.

  • Most people get enough protein in their diet to sufficiently build muscle. Protein shakes are only supplemental. Our body does not use all the protein we take in…

    This guy is just talking out of his ass to sell a product.

  • Protein first thing in the morning, that would mean IF doesn’t work and it does. This is just repeating the same old stuff over and over

  • I’m taking like 3k in calories a day Just in my protein shakes, thanks bro, I’m about to get swole af, I’ve only been training 1 muscle group a day for the week, That’s how this body builder taught me but I guess I’m about to mix things up quite a bit ��������������������

  • Hey, bro, i have a question
    at my apartment gym i only have dumbells highest is 10kg and all the others are fixed machines.
    like chest press, shoulder press.
    and cable row and barbell curl and 2 benches.

    i work out every day only 1 day off.
    hit my muscles 2twice a week.

    but i think there is literally something off with my diet.
    i need to consume 3100 cal daily to grow.

    and what i eat is 2 times a day.
    rice= 200 grams 2twice
    and tuna= 75 grams twice.
    and i get my healthy fats from Omega 3.

    and 2L of water seriously what am i doing wrong?
    oh yeah, i also consume 4 times 820 cal of protein shake.

    any help to get more muscle than fat would be awesome.

  • Did a ghost move that vitamin c bottle at 12:50??
    Ive watched it 10 times and still can figure out how it just moves away from his hand before he grabbed it

  • You’ll be fine as long as you get enough protein by the end of the day. The protein synthesis window isn’t going to make a monster difference.