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home | Muscle-Building
 

Muscle Building Training, Nutrition, And Mindset

Training methods may vary depending on whether your goals are strength, power, conditioning, sports performance, general fitness, fat loss or pure muscle growth (hypertrophy).

The techniques and exercises you'll find in this department all focus on bodybuilding, gaining lean weight and building muscular size. You can find additional information on resistance training exercises for strength and fitness in the weight training department and exercise instruction departments.



To Gain Maximum Muscle, Should You Train Each Body Part Once a Week or Twice A Week?
Tom Venuto
To Gain Maximum Muscle, Should You Train Each Body Part Once a Week or Twice A Week? Another huge training debate has been making its way through the bodybuilding and fitness community in the last few years and this time it has to do with the ideal training frequency: If your goal is building more muscle, should you train each muscle group once a week or twice a week? Tom Venuto gives a unique perspective on this controversial topic . . . keep reading
The Pump and Muscle Growth Revisited
By Tom Venuto
The Pump and Muscle Growth Revisited The pump is the sensation you get from weight training, where blood rushes into the muscles, making them appear fuller and larger. It's a tight, swelled-up feeling. Most guys love it and bodybuilders swear by it. But the million dollar question is: Does the pump actually increase muscle growth or is it all temporary and just for show? New research has given us some answers . . . keep reading
What No One Ever Told You About Delayed Onset Muscle Soreness (DOMS) And What It Really Means
By Tom Venuto
What No One Ever Told You About Delayed Onset Muscle Soreness (DOMS) And What It Really Means Delayed-onset muscle soreness (aka DOMS), is the pain felt in your muscles after intense exercise, especially weight training. It usually sets in 12-24 hours after the workout, thus the tag, "delayed onset," and you may feel it for days before it subsides. Because it happens after hard workouts, many people wonder if DOMS is a sign of a good workout. Others wonder if they've damaged their muscles or injured themselves. So what's the deal? Is DOMS good or bad? An effect to pursue or a symptom to avoid? . . . keep reading
7 Unusual Muscle Growth Secrets of Vince Gironda
By Tom Venuto
7 Unusual Muscle Growth Secrets of Vince Gironda From the 1960's through the 1980's, Vince Gironda was known as Hollywood's trainer to the stars, with a client roster including Clint Eastwood, Erik Estrada, Carl Weathers and Cher. He was also the bodybuilding trainer of Mr Olympia champions, including Larry Scott and Arnold Schwarzenegger himself. In the 1980's and early 1990's I too studied Vince Gironda's methods and applied many of them them with great success. Though he has since passed away, his methods still live on... here are 7 of the great ones . . . keep reading
Unconventional Leg Training Tactics: How To Build Freaky Quads Without Drugs
By Tom Venuto
Unconventional Leg Training Tactics:
How To Build Freaky Quads Without Drugs If you're interested in bodybuilding and you're not satisfied with your current leg size or rate of thigh development, then you might need to start thinking in reverse. Doing things the exact opposite of what conventional training wisdom says is sometimes just the ticket to a new spurt of muscle growth. These are techniques that have been used by the pros and by amateur and natural bodybuilders alike with equal (phenomenal) results. To learn more, CLICK HERE . . . keep reading
How To Break Your Personal Records In The Gym... Every Day
By Tom Venuto
How To Break Your Personal Records In The Gym... Every Day Are you breaking personal records (PRs) in the gym every day - at least every week? If not, you could be, if you use my technique. Most people think much too narrowly about breaking PRs and this dampens their motivation and holds back their gains. If you give up the old way of setting goals and hitting new PRs and do this instead, you'll get better muscle gains, your motivation will never fail and you can keep improving at any age: . . . keep reading
Bikini, Fitness Model, Fitness, Figure, Bodybuilding and Natural Bodybuilding - What is the Difference Between All The Contest Divisions?
By Tom Venuto
Bikini, Fitness Model, Fitness, Figure, Bodybuilding and Natural Bodybuilding - What is the Difference Between All The Contest Divisions? Whether you're a fan or a competitor in the physique sports (or simply a curious spectator), you may have wondered what is the difference between all the different divisions: bodybuilding, physique, fitness, fitness model, figure and bikini. It gets confusing to know what the judges want when there are so many categories and even sub-categories. In some divisions, you're rewarded for carrying more muscle size and being more ripped, while in others you're actually penalized for the same thing! And a big question is, what's the REAL difference between bodybuilding and natural bodybuilding divisions? . . . keep reading
Symmetry: How to Develop A Classical Body Shape
By Tom Venuto
Symmetry: How to Develop A Classical Body Shape How does a man five feet six inches in height appear six feet tall standing alone at a distance? How does he look like he weighs 215 muscular pounds when he barely tips the scale at 176? Why does his waist look 28 inches, when its actually 32? Why does this man's body look like a beautiful piece of classical sculpture, while much larger men look misshapen and blocky? The answer -- in a word -- is symmetry. . . . keep reading
German Volume Training: The Ten Sets of Ten Workout (10 X 10)
By Tom Venuto
German Volume Training: The Ten Sets of Ten Workout (10 X 10) QUESTION: "What's the deal with German Volume Training? Do you have any experience using this method? I have been reading up on it and it promises some serious muscle gain, somewhere in the order of 10 lbs in 10 weeks. I haven't found much in the way of what's recommended nutrition and calorie wise on such a program, but I'm assuming a decent surplus would be needed to add that kind of mass. I was thinking I might give this a shot once I get leaner and would love to know if it's worth trying or just another workout gimmick." . . . keep reading
Is Bodybuilding a Dysfunctional Vanity Sport?
By Tom Venuto
Is Bodybuilding a Dysfunctional Vanity Sport? Tom: Do you think the sport of bodybuilding has gotten a bad rap? What do you say to all the haters who dismiss it as a dysfunctional sport of pure vanity? I'm a 22 year old female making my way slowly but surely towards the stage as a figure competitor, but I have a hard time explaining to people what I'm training for. How do you explain to the general public the what and the why of bodybuilding, and why they should respect it? . . . keep reading
Why Stubborn Calves Don't Grow And What To Do About It (Advanced Bodybuilding Techniques)
By Tom Venuto
Why Stubborn Calves Don't Grow And What To Do About It (Advanced Bodybuilding Techniques) So you say you've tried "everything" and your "genetically cursed" calves won't grow huh? Well my friend, I'd like to inform you that you probably haven't tried "everything" and that yes, your calves will grow--IF you fire the right ammunition at them (and that means bringing out the heavy artillery). In order to get stubborn calves to respond, you first need to understand the seven reasons why most people have difficulty developing them. . . . keep reading
The Ideal Male Body Measurements
By Tom Venuto
The Ideal Male Body Measurements I'm often asked what my body measurements are and/or what are the ideal measurements for a bodybuilder or a classical muscular male physique. Believe it or not, there are actually many formulas for determining the "ideal body proportions." On the other hand, you might want to take them with a grain of salt… . . . keep reading
How To Build More Muscle In Less Time With Supersets
By Tom Venuto
How To Build More Muscle In Less Time With Supersets Wouldn't it be great if there was a safe and natural way to build more muscle in a shorter period of time? In this day and age of exercise gimmicks and quick fix solutions, most smart bodybuilders would be skeptical if they heard such a claim. But guess what? Such an "animal" really does exist. In this article you'll discover my "superset secrets" to packing on more lean muscle mass. Even if you've used supersets before, you may not be familiar with all the different types of supersets or the many ways you can incorporate them into your workouts. Click Here to keep reading... . . . keep reading
The Truth About Muscle Confusion Training
By Tom Venuto
The Truth About Muscle Confusion Training The muscle confusion theory says that by changing your workouts constantly, your body can't adapt or that the new exercises will "shock" your muscles into new growth. Although this training principle has been getting a lot of attention lately, it is controversial and has been often criticized. If you approach muscle confusion in a certain way however, it's a legitimate and powerful technique that could break you out of progress plateaus, stimulate continuous strength and muscle gains and keep your training interesting... . . . keep reading
Drop Sets For Maximum Muscle Growth
By Tom Venuto
Drop Sets For Maximum Muscle Growth I started bodybuilding over 25 years ago, and during that time, I've had the opportunity to experiment with literally dozens, if not hundreds of high intensity training methods. If I were only allowed to pick two of those techniques for building muscle, one of them would be drop sets (the other would be supersets). Read on to find out why drop sets are so effective for bodybuilding and discover 12 unique ways to use drop sets for some of the most amazing muscle growth you've ever experienced . . . keep reading
How to Improve Weak Deltoids and Broaden Your Shoulders: Training Secrets of Top Bodybuilders and Figure Models
By Tom Venuto
How to Improve Weak Deltoids and Broaden Your Shoulders: Training Secrets of Top Bodybuilders and Figure Models The deltoids are an extremely important muscle to develop, especially the side deltoid, which gives you more width. When your shoulders get wider, it creates an optical illusion of a smaller waist. Whether you're male or female, adding muscle on your side delts and reducing waist size by lowering body fat can completely transform your body's appearance and symmetry. Here's how to do it! . . . keep reading
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