Many moons ago when people asked me how to build muscle fast I told them that they had to squat, deadlift and bench press. That was before I injured my own shoulder and saw it happen to countless others. It happened again yesterday. My friend and ex training partner called and told me he tore his rotator cuff while benching heavy over the weekend. This did not come as shocking news. This bench press has been injuring shoulders and tearing pecs since the first time it was ever performed.

Back in the golden days of the Iron Game, when the military press was the main upper body exercise of choice, nobody ever heard of rotator cuff injuries or pec tears. It was only after the bench press achieved extreme popularity that shoulders and pecs started getting obliterated at record rates.

The bottom position of a heavy bench press puts your shoulders in a very vulnerable and dangerous position. Some people can tolerate this for decades. For others it will only take a few years. But sooner or later it’s bound to happen. It’s really not a question of if, but when. The flat bench press will eventually lead to some kind of shoulder problems or pec tear in the majority of lifters who do it heavy enough and long enough.

Like a lot of you, I have always been obsessed with learning more about how to build muscle fast, and the bench press has long been a staple in popular mass building programs. For years I proudly proclaimed it to be a great size and strength building lift and measure of upper body power. Nothing made me happier than helping one of my athletes add 50 pounds to his bench in the off season and watching him go to camp and destroy the competition.

But after 20 years in the game, having been witness to far too many injuries resulting from the flat bench press and getting my own shoulder cut open recently, I have finally had to look myself in the mirror and admit the truth that I have been hesitant to come to grips with for far too long…

Bench pressing sucks!

I have discussed this issue with many of the worlds top shoulder specialists in recent months and they are all in full agreement.

That’s not to say that you can never bench again. I know many of you will refuse to stop and I can relate to that mindset. If you get tested on the bench or compete in powerlifting, of course you have to do it. For the rest of you, who still love to press big weights and impress your friends and gym members I recommend you do so with extreme caution.

Make sure your technique is picture perfect and you bring the bar down to the right spot while properly activating your upper back and lat muscles. Secondly, don’t use the flat bench for more than 4-6 weeks without switching to a safer version of a barbell press like an incline or floor press.

The smartest route, however, is to get rid of this destructive exercise forever. There are far more effective movements that will build mind blowing strength and size in your chest, shoulders and triceps while saving you years of frustrating and costly injuries.

While the bench press is probably the most dangerous exercise most of you are doing on a regular basis, it is not the only harmful one. Unfortunately many of you are probably doing damage to other body parts without even realizing it.

To learn how to build muscle fast and to discover the most effective and safest exercises that will replace the bench press and many other useless movements, check out MuscleGainingSecrets.com today… before it’s too late.

Train smart,
Jason Ferruggia

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more How to Build Muscle Fast tips, check out musclegainingsecrets.com

I often wonder how guys were even able to workout before internet training forums were around. I mean if you can’t visit 469 different message boards per day and post your muscle building workout in order to get the approval from at least half the world’s population before hitting the gym that day how could you ever make progress? It’s bewildering to me.

Or where would the variety in your training come from? Everyone knows the fastest way to make gains is to mindlessly, blindly and without reason switch on a monthly basis from the Russian Pyramid Scheme to Indonesian Drop Sets to Hungarian Hypertrophy Training to German Volume Training and so on and so on. Right?

Oh, the insanity…

There are a few very important factors that need to be remembered if you are interested in muscle building.

Consistency, dedication, commitment are three of the most important.

You have to be willing to put in the time and pay your dues. You have to pick a plan and stick with it. Results won’t come overnight. You have to be patient and consistent. If you are trying to get bigger and stronger you have to add weight to the bar; AS OFTEN AS POSSIBLE. You have to eat way beyond the point of being uncomfortable. I’m talking about having a fork in your mouth for the majority of your waking hours. There are some guys who will argue that you can gain size on a caloric intake at or slightly above maintenance. They will talk about “dry muscle” and other nonsense. This is good advice to follow if you want to remain a pencil necked geek forever. If you want to gain size as rapidly as humanly possible you have to eat inordinate amounts of food and lift incredibly heavy weights. There is no way around it.

If you don’t want to get fat in the process you should do cardio, time your carb intake and make healthy food choices. Although the truth of the matter is if you allow yourself to get fat while getting bigger you will reach your goal faster. More calories, more weight gain and better leverages to lift heavier poundages will lead to faster hypertrophy gains. It won’t be the prettiest look in the world but you can slowly diet the extra fat off later. That’s the fastest way. I’m not saying it’s the most attractive option for everyone. But you’ll get big and strong in a hurry. If you try to stay under 8% bodyfat year round while trying to gain size, you’re going to be in for a long battle ahead.

Decide what it is that you really want to accomplish with your training and do it. Don’t over analyze everything because I can promise you that you’ll never get anywhere. Don’t question it. Don’t think about it. Just pick a solid, proven training plan that has a good track record of success and stick with it. For at least 8 weeks. Don’t ask everyone you meet what they think of your training program or what they are doing. Just commit to making the fastest gains possible in the next 8 weeks, train hard and heavy, eat a lot and you’ll be blown away by the progress you can make when you actually believe in yourself and what you are doing.

For a proven muscle building program that will remove all the guesswork for you and has helped thousands of guys get huge and strong in a hurry click HERE now.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more How to Build Muscle Fast tips, check out musclegainingsecrets.com

Let’s be honest. Everybody wants to improve the way they look. I don’t know of too many people that don’t want to build muscle fast or lose more fat in a hurry. It’s just human nature. You want to appeal to the opposite sex and command respect from you peers. Personally, I am obsessed with performance gains and train for strength and function first and foremost, but even I would be lying if I said I didn’t want to look better. We all do.

But wanting and doing are two entirely different things. Everyone wants to dramatically transform their physiques and make mind blowing gains, but how many people actually do? How many people do you know that build muscle fast and get absolutely jacked in the course of even a one year period? Very few. And do you know why? Because they don’t have the right mindset. Change your mindset and you will change your body. With the right mindset you can make gains in as little as 12 weeks that other guys don’t even make in 12 years!

People who have made unbelievable physical transformations first accepted the fact that it wasn’t going to be a walk in the park and they were willing to work for it and do whatever it took. That’s not to say that it takes an incredible amount of time. You don’t have to spend every waking hour in the gym. You can progress incredibly well in just a few short hours per week. But if you don’t possess the proper mindset and the determination to do whatever it takes during those three or four weekly hours of training you will never get anywhere.

We all have commitments and time restraints that prevent us from working out as much as we would like to. But lack of time never was and never will be an acceptable excuse. If you search hard enough and cut out the wasted hours of TV time and other useless nonsense, you will find that we all have two or three hours per week to dedicate to our health and to transforming our bodies. After all, what is more important in life than your health and your body? Very little if you ask me.

Guys like Arthur Saxon, Dorian Yates, Arnold, Bill Pearl, George Hackenshmidt and Ed Coan all had the never-say-die, take-no-prisoners attitude that is an absolute prerequisite of massive physical transformation. Bill Pearl found that he was so busy that he had to rise at 4am every day just to get his workouts in. But that’s what it took, so he did it happily.

It doesn’t require fancy machinery and a high tech gym, it doesn’t take a lot of time each week, it doesn’t take any over hyped, over priced supplements; but it does take hard work, dedication and a burning desire to be the best. If you think you are going to loaf through your workouts and make head turning changes to your physique you are simply lying to yourself.

Will be this be the day when you finally make the mindset change necessary to achieve greatness or will you just keep putting it off ‘til tomorrow?

For a simple to follow, step by step plan that will motivate you beyond your wildest dreams and finally help you build muscle fast and get in the best shape of your life, while spending less than three hours per week in the gym, check out MuscleGainingSecrets.com now.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more How to Build Muscle Fast tips, check out musclegainingsecrets.com

These days it’s very trendy to use bands and chains for building muscle and strength. Several years back, I got caught up using chains and bands with almost everyone in my gym. After a couple years of doing this I realized that nobody was progressing any faster than they were before. It occurred to me that what we were doing was overkill and from then on, I kept the chains and bands reserved for only the strongest members of my gym. Now I don’t use them at all (or at least in that sense).

The fact is that there is no need to use bands or chains unless you are extremely strong. If your max squat is 225, squatting with bands and chains isn’t going to do much for you in the way of building muscle or gaining strength. In fact, it will be detrimental to your progress. Tons of people have gotten inhumanly strong for decades without ever using bands or chains and plenty of guys continue to do so today.

Unless you are capable of doing a full back squat, all the way to ground with no belt and pristine technique with 500lbs, you have absolutely no business using bands or chains. These are advanced tools to pull out of the toolbox only at the times when you really need them. During your first several years of training all you need is a hammer and nail. Don’t search deeper in the toolbox for something you don’t need yet. If you get to 545lbs and plateau there for a while then maybe it’s time to pull out the chains and bands. But not before then. The problem is that when you incorporate advanced methods before you need them you miss out on the potential huge gains that they could provide later on down the road when you really need them.

So layoff the bands and chains until you are really advanced and stick with more tools for building muscle, at least until your strength levels are at the point where the entire gym stops to watch when you squat or deadlift.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He has trained thousands of clients during his 14 years as a professional fitness coach, including more than 500 athletes from over 20 different sports. Jason has written hundreds of articles for numerous top rated training magazines and websites and has authored four fitness books. He is also the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more great muscle building information, please visit musclegainingsecrets.com

Bodyweight exercise is the best place to begin when starting a physical fitness training program, should be added to programs that otherwise neglect bodyweight exercise and should be diversified with resistance training for programs that use bodyweight exercise exclusively.

Some people love bodyweight exercise and some people hate it… similarly, some people think bodyweight exercise is valuable to a physical fitness training program, and others don’t.

I believe that bodyweight exercise is not only the best method to start a physical fitness training program… but I believe that it should remain an active part of any well balance physical training program.

Let’s look at bodyweight exercise from three different perspectives… from the beginner just getting started, from the experienced weight lifter that neglects bodyweight exercise and from the bodyweight exercise only crowd.

1. Bodyweight Exercise For Beginners

Most commercial gyms will prescribe an exercise regimen of strength training, usually in the form of machines, and cardiorespiratory endurance training, normally in the form of stationary “cardio” equipment.

This is a generalization of course… but these two types of training are the predominant forms of physical training in most gyms, regardless of how they are put together.

Notice… bodyweight exercise is missing.

Answer me this… should a beginner with no prior experience with physical training start by jumping right into resistance training with free weights or machines, or would they be better served by learning more about the movement of their bodies by using bodyweight exercise?

Physical training allows you to improve the body by supplying increased stimulus that is not normally found in your daily lifestyle.

For the beginner, bodyweight exercise is the logical place to start… because most beginners are actually going from a state of complete inactivity to a state of activity.

The beginner has not even scraped the surface of what their body can perform without resistance… and should therefore strive to make improvements using bodyweight exercise first.

Once the beginner has made sufficient gains and reached an improved state with bodyweight exercise… then they can add resistance.

2. Bodyweight Exercise For The Experienced Weight Lifter

Many people with a great deal of experience and expertise in physical training completely neglect bodyweight exercise… or believe it to be ineffective.

They notoriously use all types of resistance training methods… while neglecting bodyweight exercise all together.

I propose that the goal of any physical fitness training program is to improve performance that can be used to meet the challenges of sport, work and life with excellence.

Many of those challenges will be met by the effective control and movement of your own body… and not the movement of other objects through space.

And what is the best way to train the improvement of body movement and control of your own body… that’s right, bodyweight exercise.

Here is an example…

Many people that have trouble doing a push up will focus on the bench press with hopes of improving their push up numbers… with limited results.

If you want to be able to do more push ups… do more push ups!

The point is this, the improvements you will see from physical training are specific… so if you want to see improvements in a bodyweight movement, use bodyweight exercise to do so.

3. Bodyweight Exercise For The Bodyweight Only Crowd

As you can already tell, I am a strong advocate of bodyweight exercise… but not exclusively.

There are various physical fitness training programs that use bodyweight exercise almost exclusively… like Yoga or Pilates.

While I have no problem with these forms of training… I believe they can take you only so far on the road to physical fitness excellence.

We must remember… Yoga exercises are performed in conjunction with meditation and Pilates was originally developed as a form of rehabilitation for war veterans.

The point is this… bodyweight exercise only programs will only take you so far, and then some form of resistance training must be applied to see further improvement.

In Conclusion…

Bodyweight exercise is an important part of any well balanced physical fitness training program.

If you are just getting started… bodyweight exercise is the perfect place to start.

If you have notoriously neglected bodyweight exercise in your training… add it to improve the physical abilities you have been neglecting.

If you only use bodyweight exercise… diversify your fitness training program by adding some form of resistance training.

In this way, each group can optimize the use of bodyweight exercise.

Do not underestimate the importance of bodyweight exercise… Use it effectively and in the right proportion to meet your goals, needs, abilities and limitations and meet the challenges of sport, work and life with excellence.

All muscle building workouts are not the same.

Building muscle mass is a major goal of a lot of exercisers. Some want bigger muscles to look better with their shirt off. Some want to be bigger and stronger to perform better at their chosen sport. And thus, the search for the best muscle building workout begins.

Now that you have established your goal of building bigger muscles, you need to figure out how to accomplish your goal. And this is the time to be very careful on the muscle building workout you choose. Here are 3 important considerations that can mean the difference between getting the muscle building results you want… and being highly disappointed.

Avoid Training Like A Bodybuilder 

There is a big difference between wanting to put on muscle and wanting to be a bodybuilder. If it is your goal to be a bodybuilder, then certainly you should train like one. But in my experience, most guys wanting to put on muscle want to look like a muscular athlete… not an inflated body builder.

If you want to put on athletic muscle that not only looks great but makes you stronger and more athletic… then you want to train like an athlete and use exercises and workouts that make bigger, stronger, more useful muscles. There is a BIG difference between athletic muscle and the muscle bodybuilders build.

Avoid The Maximum Muscle Building Hype

I have nothing against wanting to put on muscle… but why would you want to “maximize” your muscle growth? At some point, your muscle size can actually work against you. Can you imagine building so much muscle that you can move properly, or that your athletic ability diminishes. This might be fine for bodybuilder who only need enough athletic ability to stand on a stage in a thong… but it just won’t do for exercisers who want to build muscle they can actually use both inside and outside the gym.

Don’t confuse not wanting to maximize muscle growth with not getting the best muscle building workout that produces real results in the fastest time possible. Your goal should be to put on muscle that improves strength and athletic ability as well as looks great in the shortest time possible. There are definitely workouts that build strong, lean, athletic muscle as fast as possible.

Follow A Proven Muscle Building Workout

The Internet is great for sharing information. But one of the major problems is information overload. There is just too much muscle building information on the web. And unfortunately, most of it is of the bodybuilding type. And if you are looking for the body of a strong, lean athlete… then you should not be following a muscle building workout designed for inflated, bodybuilder muscles.

Another problem with too much information is you tend to jump from one muscle building workout to another. You end up doing workouts that are inconsistent with your muscle building goals… and thus you don’t build the muscle you wanted. So, if you want to build strong, lean, athletic muscle you need to follow a proven plan that results in this type of muscle.

If you are looking for the best muscle building workout, I encourage your to consider these three things before starting a muscle building workout…

• If you are not going to be a bodybuilder, you should not even think like training like one.
• Think about the kind of muscle you want to build and what you want that muscle to do to improve your sport, work and life activities.
• And finally, make sure you follow a proven muscle building workout that fits your goals.

My Choice For The Best Muscle Building Workout Is Muscle Gaining Secrets By Jason Ferruggia…

Click Here To Read My Full Review

(PLUS… See MY Exclusive “Gladiator Body Workout” BONUS On The Review Page!)

One such instance is Aamir Khan, a famous Bollywood actor.

Aamir Khan exploded on the workout scene when he had to bulk up for a role in the movie “Ghajini”.  He had to put on a LOT of muscle for this role… and worked his butt off to do so!  You can see in the photo the results of all his hard work.

Here is an excerpt from a website called HealthPuff.com.  You can read the full article here.

——————————————————————-“Mondays – chest and back, Tuesdays – arms, and Wednesdays – shoulders and legs was his workout schedule. Apart from this he was also doing half-hour to an hour cardio and abs everyday. As for abs I read he used to do 1,000 crunches everyday. Aamir Khan always managed to get eight hours of sleep. No matter what time he went to sleep, he did get eight hours of sleep every day which I think is really important because proper sleep gives enough rest to the muscles and helps in muscle growth and you will not get tired easily while workouts.

Aamir Khan credits his physique to diet as well. He had a balanced diet that included one-third fat, one-third carbs, one-third protein, and normal food like rotis, rice, sabzis, chicken and all cooked in 3 spoons of oil. Apart from this he used to have 16 egg whites, fruits, and four lts. of water every day. There was no sugar, no potatoes, no bananas, no red meat, no egg yolks and no fried stuff.

So building good physique revolves around Exercise, Sleep and Diet. All these 3 are inter-related. If you don’t sleep well you will not have enough strength for exercise and if you eat junk food without having healthy diet you develop fat in your body. So the right combination of all the 3 is important.”

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Aamir Khan’s Body Transformation Video

Here is a video that shows AAmir Khan’s amazing body transformation, that took about a year.  (Most of the video is in English).

Here are some things I want you to keep in mind…

1) This amazing transformation did not happen over night. It took about a YEAR of training, diet and lifestyle changes for Aamir to build this muscular, lean body.  Lots of hard work and dedication works every time!

2) Aamir used a mixture of bodyweight AND weight training during his workouts. This is important, because a lot of people neglect bodyweight exercises and think the only way to put on muscle is with weight lifting.  A mixture of both bodyweight exercises and weight lifting not only builds a mucular, lean body… but is more athletic and performs better both inside and outside the gym.

3) Diet and nutrition played just as much a role in getting the body he wanted than the workout. No matter how good your workout program is, it cannot overcome a poor diet.  So, if you want to put on muscle and cut fat… you need to pay attention to your diet and strike a balance between getting the nutrients you need to perform the workouts and build muscle, and not having a surplus of calories that turn into fat.

4) Aamir made lifestyle changes as well… like getting a lot of sleep and drinking a lot of water.

I have always said that the way to get the high-performance, attractive body you want is what I call the “Fitness Trilogy”.  Basically, you need to find the balance between your physical training, diet and lifestyle.  All three must be aligned if you want to be successful in reaching your fitness, fat loss and physique building goals.

Here is a plan to put on pounds of useful muscle, and burn pounds of unwanted fat…

The Workout: Use Jason Ferruggia’s workout, Muscle Gaining Secrets.  In my opinion, this is the best muscle building workout for a variety of reasons.  But in a nutshell, I recommend this muscle building workout because it is NOT a bodybuilding workout. You not only put on muscle, but you put on USEFUL muscle that makes you bigger, stronger and a better athlete. These workouts have been tested and proven effective in the real world with both skinny guys wanting to get big as well as athletes wanting to improve their strength and athletic skills.

Read my full Review Of Muscle Gaining Secrets and find out why I picked this as the best muscle building workout.  (You’ll also see that I’ve included an incredible BONUS for this workout that you do NOT want to miss!)

The Diet: Just as I don’t recommend bodybuilding workouts for building muscle because they are ONLY focused on making muscles bigger (I would rather the bigger muscles be USEFUL outside the gym as well), I don’t recommend diets just to lose fat.  For the purposes of having a body transformation like Aamir Khan’s, you need a nutrition plan that provides proper nutrition for performance, health and fat loss. A reduced calorie diet that has the only goal of reducing fat is not going to give you the nutrients you need to build muscle or have the energy to get through the Muscle Gaining Secrets workouts.  So, for this workout plan I recommend you use Precision Nutrition.

The Lifestyle: This is easy.  Don’t do anything when not training or eating that goes against what you are trying to achieve with your workout and nutrition plan. As yourself, “Will this help or hurt my training and nutrition objectives?” Do what helps, and avoid what hurts. Simple.  Obviously you are going to want to drink a lot of water and get a lot of rest.

I hope Aamir Khan’s transformation has inspired you to take ACTION and follow a plan!

To recap…

The Lifestyle: Don’t Do Anthing To Screw Up Your Training & Diet