10/15/2014

Muscle Building Workouts- 23 Ways to Get Big and Strong

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MuscleBuildingWorkouts
23WaystoGetBig&Strong
47 COMMENTS

WrittenbyJasonFerruggia Topics:HowtoBuildMuscle

You wanna build

muscle?
You wanna get
strong?
You wanna be a
straight up beast?
Do you love list posts as much as I do?
Then read the tips below
1) Before you get to the gym make sure you have your
muscle building workouts planned out. Failing to plan is
planning to fail.
2) Psyche up on the way there by visualizing the
workout in your head. See yourself going through each
of your exercises and dominating the weights.
3) Limit your workouts to an hour, tops. Use a
stopwatch or GymBoss Interval Timer to keep yourself
in check.

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4) Dont be a program hopper. The best way to see zero

results is by jumping from one routine to the next from
week to week.
5) Start each workout with a full body dynamic warm up
to fire up the CNS, lubricate the joints and activate the
muscles; especially those that might not always fire
properly or in the right order.
6) If you have nagging injuries stay covered up and
dress warm for your workouts. I always wear a few
layers unless its over 80 degrees in the gym.
7) Knee and elbow sleeves can also be a great friend to
the older beat up lifter.
8) Develop a very close, personal relationship with the
Rumble Roller and a lacrosse ball.
9) Dont skimp on your warm ups. If 405 is your starting
weight on deadlifts, doing 1355, 2253, 3151 and
then starting is not an effective warm up. Multiple sets
of low reps will better prepare you for the task at hand.
10) Train hard. But dont make every set and every
workout a competition.
11) Begin your workouts with some type of throw, jump
or Olympic lift for 3-10 sets of 1-5 reps to fire up your
CNS.
12) If youre regularly using heavy loads in the 1-5 range
dont train for more than about six weeks straight
without taking a deload week. Newbies can go longer.
13) Using Fat Gripz helps you get both grip and forearm
work in without adding any extra training time. It also
helps save your elbows.
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14) Use a variety of

bodyweight exercises to
complement the barbell
lifts.
15) Incorporate odd objects
and strongman type
exercises to build real
world, functional strength
and stability. If you could
only pick one farmers
walks would be the best.
16) Always strive for maximal muscle stimulation with
minimal joint stress.
17) Speaking of joint stress, be careful to avoid elbow
pain. When your elbows get screwed up you will most
likely have to deal with it for years. And whenever you
think they have healed you will find some exercise that
causes excruciating pain.
18) One of the biggest benefits of bodyweight exercises
is they allow you to get in some volume and train the
muscle without destroying your joints or your CNS.
Sure, the deadlift is a better exercise for your posterior
chain than the glute ham raise. But you cant deadlift
with a lot of volume every day. If youre really strong you
might not be able to do more than a couple of sets of
deadlifts per month.
With the glute ham you can hit it every day if need be
and there is minimal joint or CNS stress.
19) If you want traps like the late, great Road Warrior
Hawk (and who doesnt?) you should add in some
Olympic pull variations like snatch grip high pulls.
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20) Do high intensity

conditioning either
immediately after strength
training or as a separate
workout on the same day, 4-8
hours later.
21) Before doing anything in
the gym always ask yourself a
couple questions. Will it help
me? How? If you cant come
up with a good answer dont
do it.
22) Your goals and what you do during workouts should
always coincide.
23) Have fun. At the end of the day most people will not
continue to do something for the long haul if its not fun.
So get a training partner or group, challenge each other,
get strong and have fun.

Conclusion
Building muscle isnt rocket science. It just requires
hard work, dedication, persistence and a never-say-die
attitude.
If youre relentless and train with passion on a regular
basis changes will happen. Its not an overnight process
so youve got to patient. Remember that its a sprint
and not a marathon. A lot of people start training with all
kinds of hopes and aspirations. Most of them quit a few
months into it.
But youre not most people.
Now go crush some weights.
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Muscle Building Workouts- 23 Ways to Get Big and Strong

***
If you enjoyed this post the slightest bit Id appreciate
you sharing it with others who might like it as wel.
Thanks a lot.
Like

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About
Jason
Ferruggia

Follow @jasonferruggia

26.2K followers

JayFerruggiaisafitness&lifestyleconsultantwhohashelpedthousandsof
guysgetfit,gettheirshittogetherandstartlivingawesomelives.HesbeenfeaturedinMens
Fitness,Details,MensHealth,ESPN,Muscle&Fitness,CBS,&FastCompany.Hisworkis
fueledbyRenegadeCoffee&oldschoolhiphop.

47ResponsestoMuscleBuildingWorkouts23WaystoGet
Big&Strong

Jamin
Thompson
August24,2010at
1:14pm#

Asalways,greatpostdude.Icouldntagreewith#15and
#42more.
~Jamin

Ray
August

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Muscle Building Workouts- 23 Ways to Get Big and Strong

24,
2010at
1:37pm

LookslikecaptainKirkisdoingtheAnabolicperiodization
stack.

Fabio

SekoffAugust24,
2010at1:49pm#

Hardcorestuff,whatmuscledreamsaremadeof!
http://youtu.be/2bMncCZQo_k
Fabz

Raymond
ZenMyFitness
August24,2010at
2:29pm#

ExcellenttipsIlldomybesttoincludethemintomy
workouts.
Visualisation,funandthePowerrackiswhereitsatforme.
Thanks
Raymond

Niel
August
24,
2010at2:59pm#

10)Iprogressedtoperformingitfromapushupposition.
Greatstuff.

Lee

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HaywardAugust
24,2010at3:40pm#

Awesometips,thanksforposting!

ByronCarrell
August24,2010at
4:28pm#

Imstilllookinatthebox.

Jedd
August
24,
2010at5:05pm#

LovetheuseofRoadWarriorHawkforthetrapexample.He
andAnimalhadsomesickworkouts.Ilovewatchingtheir
dvdduringthepartwhereAnimaltalksabouttheirworkouts
backintheday.SICKTRAPDEVELOPMENT.Thoseguys
werebrutes.
Jedd

Iron
August
24,
2010at7:25pm#

PrettycoolarticleJason!
Lovedthetips,man.

jasonferruggia
August24,2010at
9:01pm#

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Thanksguys.
Bryonmetoo.
JeddIhearya,man.IlovethatpartoftheDVDtoo.Good
stuff.

BhusanAugust
24,2010at9:56pm#

Thatwasreallyagreatstuff.

clementAugust
24,2010at10:55pm
#

Greatpost,Jay!

Mike
August
25,
2010at1:49am#

Jason,
Greatarticlealreadyforwardedittoafewfriendswhoare
newertolifting.
Onequestionthough:Withthefoamroller,whatwouldyou
consideroverusetimewise?

Gumundur
PturssonAugust
25,2010at3:15am#

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HiJason
IfifollowyourMaximumMassprogram,likeIhaveforca2
years,ihaveaQaboutwarmup.
Iusuallydowarmupforca10minutes,andtheniattack
theprogram.Liketheprogramsaysidojust2heawysets
foroneexcersise.Ihavefeltlikethesetupinthisgreat
programisthatoneexcersisewarmsupforthenext.The
onlytimeidomorethan2setsislikewhenthedays
programstartswithf.ex.squatsordeadlifts.Thenitake
oneortwolightersetspriortothetwoheawyones.After
thatIamallwarmedup,(boliling)andgostraighttof.ex.
2heawysetsofbackextensions.
SotheQis:Doyoutakewarmupsetsineveryexcersise
priortothe2heawysets,oramidoingthisright???
GreetingsfromIceland)

jasonferruggia
August26,2010at
10:39am#

@GumundurPtursson:Iwoulddoaminimumofone
warmupontheotherexercises,ifnot23.Thefirstbig
exerciseofthedayalwaysneeds36warmupsets.

Matt

McLaughlin
August25,2010at
8:52am#

Looksgood.
IdaddLISTENTOYOURBODY!
Ifyouarestartingtogetachesandpains,itsyourbody
lettingyouknowthatifyoukeeppushingyourselfatthat
pace,youaregoingtogetinjured.
Backoffabitandbuildbackup.Thetimedelayedbybeing
carefulismuchlessthanthetimeyoullmissfromaninjury.

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Muscle Building Workouts- 23 Ways to Get Big and Strong

Andy
August
25,
2010at10:22am#

Youforgotthetenetaboutthe25setsofarmworkandthe
requirednumberofinchestoraiseyourassoffthebench
whenbenchpressing..
..ohwait,thosearetherulesofmostoftheguysinmy
gym!

JockoAugust25,
2010at11:04am#

Regarding#34:Wouldafullbodyx3routinewithone
3x4repsday,one3x6repsdayandone38repsday,and
withbothshoulderpressesandchestpressesonevery
workoutbetoomuchstressfortheshoulders?

jasonferruggia
August26,2010at
10:39am#

@Jocko:Yes

Jason
August
26,
2010at9:15am#

Greattips.Ithink#1isagoodwaytostart.Iseesomany
peopledoingrandomthingsthenwonderwhytheydonot
seegains.
WithrespecttotheshrugsIfindcleanshelpthemgrowtoo.
Thanksforthetips
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Muscle Building Workouts- 23 Ways to Get Big and Strong

ChaseKarnes
August26,2010at
3:25pm#

GreatStuff,Jason.
Asfor#5whatisyourtakeonstrongmantrainingevent
days?
MygymtrainingdaysImalwaysinandoutinahour.Event
dayslast2hoursusuallysometimesabitlonger.Wehave
totaketimetosetupequipment,rest,letnumerouspeople
go,etc.Plusitgivesaclosersimulationofanactual
competition.
Ialwaysdrinkonaprotein/carbdrinkduringtheseworkouts
usuallyconsumingatleast600kcalormore.

FarleyAugust27,
2010at9:24am#

Jason,
Whatdoyouconsiderabeginner?Someonewhoslifted6
months,ayear,2years,cantbenchtheirownbodyweight?
Thanksman,
Farley

ArnoldusAugust
27,2010at9:53am#

Regardingthewarmupsandnr16:
Whatisthenagoodwarmup?
If405isyourstartingweightondeadlifts,shouldIwarm
upwith34setof300lbsinsteadoftheprogressivesetsyou
haveshown?

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PatrickCrews
August27,2010at
11:05am#

IpostedthispieceoftestamentinmygymlockerhereJax,
FL.Comandment#42especially.ThanksJason!

Bret

Contreras
August28,2010at
1:59am#

AlwaysgreatadviceJason!

Dave
August
30,
2010at5:39pm#

Asalways,agreatlistoftips!

BarryGibson
September1,2010at
11:42am#

Awesomepostlovethetipsasalways!!!

wrestling
workout
September7,2010at

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4:28am#

greattips,especially#15andno,imsurethisdoesnt
includecurlsandbandpressdownvariationseither!

Alejandro
"TheFittest
Vegan"
September7,2010at
5:45pm#

Greatadvise,therackiswherethepowerisforsure!

jasonferruggia
September16,2010at
6:18am#

FarleyMostpeoplecanbeconsideredbeginnersfortheir
firsttwoyears.
ArnoldusNope.Youalwaysdoabunchofprogressively
heavierwarmupsets.
Thankstoeveryoneelseforthecomments

Louis

September22,2010at
8:35am#

greatpostasalwaysman

SameerOctober
18,2010at10:11am

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Muscle Building Workouts- 23 Ways to Get Big and Strong

HelloSir.Iamsameerfrmindiafewpastmanymonthsiam
workingoutingymthereicanseethechangesbutafter
sometimenochangeinmybodysoplzcanyousayme
sometripssothaticanseenfeelchangeinmybody.
Thankyou.

SameerOctober
18,2010at10:13am
#

Hello.Nplzifyouknowanysupplementsnameoryouwant
tometakegymsupplementsornotthenplzsendmesome
ofthemgymsupplementsnames..Thankyou.

Blake

ChevinsMay24,
2011at8:14pm#

HeyJason,
Imlookingatafewtipsonhowtobuildmusclefast.Im
turning18andbeendoingweightsfairlyregularlysincei
was15.inthelast6monthsIhavegonefrom72kilosto
90.Ihaveaphysicaljobandmytraps,shouldersandarms
aregettingbiggerbutIhavenoticedthatmyabsdontshow
asmuchastheyuseto.Idoavarietyofabdominal
workoutsbuttheydontseemtobehelping,arethereany
tipsorworkoutmethodsthatyoucouldgivemeaninsight
ontohelp??
MuchAppreciated,
Blake

Jason

FerruggiaJune6,
2013at10:33am#

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Muscle Building Workouts- 23 Ways to Get Big and Strong

@Blakethatsalldietrelated.Keepyourcarbslower
andmaybeaddinsomeconditioning.

Alex

February14,2012at
11:29am#

HiJason,
Awesomepost!!
Just1question..iallreadyhaveelbowjointproblemsfrom
heavycurlingandextensions,howcanifightitortryto
healit?Somekindofexerciseorsuplement?
Wouldreallyloveyouroppiniononthisbecauseitisstarting
toaffectallmylifts:(

Jason

FerruggiaApril
20,2012at10:16am
#

@AlexToughtosayfromafar.Butdefinitelyavoidany
exercisethatbothersit.Alsobesuretoworkthe
forearmsandfingers.Thiscanhelp

Alex
April
20,
2012at12:30pm#

Yes,toomuchgrippingandtoolitllefingerextension
mightbetheproblem..willworkonthat.
Thx4thehelp!!

steve
May10,
2012at
6:25pm#

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Muscle Building Workouts- 23 Ways to Get Big and Strong

Greattipsonpreparingbeforeyougo
tothejym,
IamoneofthoseguysthatgettotheJym
thenwonderwhatiamgoingtodonext
Iwillprepareformynextvisit

Jason

FerruggiaJune6,
2013at10:32am#

@Steveyeah,thatsahorribleidea.

Paul

ElliottSmith
August2,2012at
2:15am#

Alwayslovetheadvice,alwayslovethehotphotosofthe
women.Iftheyrethetypicalwomenyoufindinyourgym
mateImpackingmybagsandmovingtotheUSA.

ayoubarade
November23,2012at
11:39am#

thankyou:)

Jim
June26,
2013at
6:32am#

GreattipsJason.Plentyofsolidstrengthnuggetshere.

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Muscle Building Workouts- 23 Ways to Get Big and Strong

Jason

FerruggiaJune
26,2013at7:14pm#

@JimThanksman

Dan
June27,
2013at
2:33am#

Iamconfusedwhichbox?

Matt
July16,
2013at
1:57am#

thismademehuge!!

Matt
October
15,
2013at5:47am#

Nicetips

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