How to Build Muscle


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Why Age Is Not An Excuse

Photo by Alora Griffiths on Unsplash

When it comes to working out does age really play a role? Should it? While there are a few things to keep in mind about working out as we get older, the answer to the questions is an affirmative ‘yes’.

Thinking that it’s too late to start or that you are too far gone is a load of crap. The truth of the matter is as we age there is no more crucial time to start lifting and maintaining our health. Once we hit our 30’s if we don’t lift, we actually begin to lose muscle mass. Each year it declines, as I discussed in this week’s podcast.

Photo by Alora Griffiths on Unsplash

But the good news is this isn’t the way it has to be, and there is a remedy for this. Start lifting! Slips and falls are common for the seniors and they usually result in less than favorable results, but by lifting not only do we develop our core and balance, but we strengthen our bones.

When we lift, it’s not just our muscles that grow, our bones increase in density and size as well aiding us in our aging process. So stop saying you are too old to start or that it’s too late. Otherwise, another year or five years will pass you by and you will be wishing then that you had started now.

So stop thinking about it and start lifting. You deserve it and your body deserves it. Find out more in my video.

Do Something Different With Fitness

“A woman with a large backpack on a trail in the mountains” by Holly Mandarich on Unsplash

We tend to get ourselves in a box when it comes to staying fit. Now don’t get me wrong I strongly believe in routines and habits, they are what consistently drive us to stick with our goals (you can find more about building healthy habits in our starters guide to getting fit.) But there are times when we need to shake ourselves up a bit and do something that stretches us and pulls us. After all, just like our muscles don’t grow unless they are stretched, our minds are the same way, we have to expand how we view fitness sometimes.

There are so many ways to stay fit, and all of us may choose some activities over others, that’s what makes us unique. I love weight lifting and that will always be my primary go to. Running stretches me and reminds me of how much I hate it, which is why I do it. But there are other things I love. So here are some different things you can do to reset and refresh the body and mind when it comes to working out.

Photo by Todd Quackenbush on Unsplash

Hiking, this is a great workout. I’ve done several hiking trips with my wife and every time we go we say we are going to do it more.

Swimming can be an amazing cardiovascular workout and eliminates stress on the joints.

Kayaking is a great upper body workout.

Rock climbing is a great full body workout that also challenges the mind.

Cycling is a different approach to both leg and cardiovascular workouts.

Boxing is a great full body workout.

So while you should have your routine workout, get outside the box and do something different every now and then. Stretch yourself and go beyond the comfortable workout routine. We are also talking more about this in this week’s podcast. You will find that as you step out of your comfort zone and do new things it will rejuvenate you and your love for fitness.

Targeting Muscles

Photo by Victor Freitas on Unsplash

So there’s that one muscle group you want to be larger but you are just not seeing the result that you are looking for. I’ve been there. Before I dive into what you can do to solve this dilemma, let me briefly describe what the compound effect is. It’s when you spend a small amount of time on something every day and over the course of months or years, drastic results happen. It’s the fact that you are doing something however small over a long period of time.

So what does this have to do with targeting muscles? Everything! If you are working out regularly and you can’t get that one muscle group to grow more it’s time to take it one step further.

Photo by Alora Griffiths on Unsplash

The first step is pick two intense workouts that target the muscle you want to focus on. It could be an exercise you know, or even better find a new one online. Don’t pick your favorite ones or the ones that are easy, instead pick the ones that you hate because they hurt.

Then at the end of every workout perform three sets with each of the two exercise you picked. Regardless of what muscle group you are working out. Do these every single day at the end of your workout.

Over time, just these two extra exercises that you are pushing yourself to do when you are already tired will have amazing results. Don’t expect to have results over night or even in a month. Remember this is the compound effect. Little changes with huge impact over the long haul. You can learn more about it in this week’s podcast.