How To Put On More Muscle

When it comes to building muscle no one knows more then Jason Ferruggia. When athletes need to improve their conditioning or increase their strength and size they turn to this man for results.

But what about the average guy. Is there a step by step plan that can help the average guy pack on size and strength?

The answer is Yes there is. According to Jason here is what you can do starting today that will pack on muscle and get you brutally strong.

If you want to see results you need to throw out everything you “think” you know about weight lifting and follow this plan to the letter.

1. Your going to train 3-4 times per week for 45-60 minutes. Training for 45-60 mins keeps your testosterone levels high and your cortisol levels low.
2. All your exercises will be big compound movements. No isolation exercises that you see in the body building mags. (Your not there yet)

From the top of your body and working down here are the exercises you’ll do for each muscle group.

• Traps – Dead lifts
• Shoulders – Dumbbell or barbell military presses
• Chest – Weighted pushups or dumbbell presses. This keeps the strain off your shoulders. You can use TRX Straps as well if you’d like.
• Back – chin ups and 1 arm dumbbell rows
• Biceps – Barbell or dumbbell curls
• Triceps – dips and close grip benches
• Lower back, glutes and hamstrings – Romanian dead lifts
• Legs – Squats

If you stick to these exercises you’ll see impressive gains in size and strength.

When you get to the stage where people are looking at you when you walk by, then you can change things up but for now stick to these and see results.

How About Cardio

Along with your weight training your going to be doing some cardio. If it’s summer and you want to be outside then you can do hill sprints.

Just like with weight lifting you need to block out all the different voices out there that are yelling a hundred and one different ways to do cardio.

You need to stay focused if you want to see result.

So if you want to be outside then do hill sprints. Any hill will do. You’ll sprint as fast as you can up the hill and walk back down, then repeat for 15-20 minutes with as little rest as possible, and your going to do them twice a week.

If you prefer to stay indoors while doing cardio you can check out my fat burning videos and pick a cardio exercise that you feel you can stick with and do just that one twice a week.

What Should I Eat

As with lifting weights and cardio you need to be just as disciplined with your diet. I’m pretty confident you know what foods are junk food, so during the week stay away from the junk food.

Instead, you should be eating chicken, fish, fresh fruit and veggies, legumes, nuts, seeds, oats and brown rice. If you can afford it, try to get as much organic as possible.

On the weekends you can allow yourself one day where you can indulge in anything you’d like, but when that day is over you need to get back to health eating.

That’s it.

Follow this plan and you’ll get the results your looking for. If you want to learn more about this topic and get into greater detail on exactly how to do the exercises and when to do them for optimal results then check out Jason Feruggias book, Muscle Gaining Secrets.