5 Simple Steps to Building Muscle

In general, almost everything works for building muscle, and no one has proof that any type of training is better than another. Muscle building needs volume of training and volume of food, and a change in the training on a regular basis. That's all that matters.

Keep things simple. Use these steps:

1) Make sure you are eating enough protein (1g/pound bodyweight is MORE than enough) and calories. This is not hard.

2) Train with enough volume. There's no exact study I can point to, but about 40 quality repetitions per muscle group seems to work in many studies for muscle growth, and this should be done 2-3 x's per week.

3) Train close to failure with a weight you can lift 6-15 times. It's possible that even higher reps work, but you just won't get as strong.

4) Switch your program on a regular basis. Experience suggests 3 weeks for advanced and up to 6 weeks for beginner/intermediate.

5) See rule #1 again because you won't build muscle without calories. That's where most folks go wrong.

Today's Kickbutt Mindset Tips:
Eliminate the distractions and bottlenecks in your life. Make a list and commit to eliminating one each week. Connect with your social support group and tell them about your changes. This accountability always helps.

“Let go of the past and go for the future. Go confidently in the direction of your dreams. Live the life you imagined.” – Henry David Thoreau

Fix Your Mindset. You must truly believe that you are capable of success. You must truly believe that you are the type of person that follows the habits that will help you reach your goal. You must truly believe that you are not the type of person that engages in the wrong behaviors. Once your mindset is right, your behaviors and habits will change allowing you to achieve incredible results.

Identify one action that you can take TODAY that will take you closer to your major goal. Then take it. Make progress every day.

Take Action…take baby steps. Stay strong. Visualize yourself reaching your goals. Keep a positive attitude and you will remain motivated and you will continue to make progress. Fill up your motivation tank daily by connecting with positive people. You really can make your life incredible if you are persistent.

Stay strong, take action, and never give up on what is important to you.

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Use this to change your mindset and change your behaviors:

- http://www.earlytorise.com/change-this-and-you-will-change-your-life/