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4 Steps to SUPERCHARGE Your Motivation and Build Muscle Fast

Filed Under: Motivation Leave a Comment
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Since 90% of building muscle, gaining weight and ultimately transforming your body is mental, if you can't motivate yourself to push through the pain and fatigue of your workouts, consuming all of your muscle building meals, and all the obstacles that will come in your way then you might as well through in the towel now.

Occasionally I run surveys on my blog and one of the main things that are holding guys back is lack of motivation. And since motivation is so important.

I wanted to give you 4 steps to motivating yourself to huge muscle gains...

Step 1 – Find Out What You Respond to (What Lights a Fire Under You)

Every one is different. What I may respond to might be completely different from what you respond to as far as motivation goes.

For example: I respond to negative thoughts. For instance, when I'm weight lifting, and I'm trying to push myself to the Max, negative thoughts from high school usually pop into my head.

Thoughts of seeing people laughing and making fun of me, the embarrassment I’ve been put through (because I was skinny) and all the hurtful experiences I’ve gone through for obvious reasons light a HUGE fire under me.

It honestly gives me motivation to keep pushing even though my muscles are on fire, I'm tired, fatigued and feel like quitting, like people laughing at me in high school. And that’s what you need to find.

So the first thing you need to do is to find out what lights a fire under you, what do you respond to?

It can be anything from negative thoughts (i.e. - bad experiences, people you don't like) all away to positive thoughts, like girls you like or find attractive, how you felt when you achieve something BIG, someone you admire, family etc.

Step 2- Write Down 5 thoughts / Experiences / Things That Make You Want to Keep Going

Once you know what you respond to. Now it's time to list them. They did time now to write down at least five things that light a fire under you.

Keep in mind it to be a mixture of positive thoughts, negative thoughts, people in your life, people you admire, people you don't like, personal experiences, etc. for example your list could include things like:

  • the time, you won first place in a race
  • a cute girl in her class
  • your mom, your dad
  • a bully that you don't like
  • the time you fell playing football and everybody laughed

Step 3 -FEEL IT!

Now that you have these images in your head, it's time to channel them into motivation.

Just imagine how these thoughts come to life if you QUIT

For Example: If your thoughts were of people who made fun of you…

How much more would they make fun of you if they saw you quit or give up ?

…or, if one of your thoughts was of a girl you like or find attractive…
How would she look at you if you quit... if you reached your goal ?

…or, if one of your thoughts was of someone you care about or look up to…
How disappointed the people who look up to you would feel if you quit?

… or, if one of your thoughts was of someone who actually looks up to you…
How let down would they feel if you gave up?

Step 4 - Rewind and Press Play

Now it's time to Play these thoughts in your head over and over again:

  • while you're working out
  • when it's time to eat a meal and you don't feel like it
  • when you don't feel like pushing yourself in the gym
  • when you progress to a new weight and you're not sure if you can do it
  • pretty much any time you face a new obstacle
  • and especially during times when you feel like quitting or slacking off

Remember building muscle and gaining weight is 90% mental, if your head isn't in the game then your results will suffer, everything will feel worse than what it really is, and every obstacle will fill so hard to climb.

So use these tips build your motivation and become an unstoppable force.

Train hard,

Rich

Video 2 – Build Muscle Challenge For Hardgainers

Filed Under: Misc.

Video 2 of our Build Muscle Challenge For Hardgainers is finally here.

Check it out below:

Ok, so prior to starting your weight training program from my point of view it's always best fir you perform AT LEAST 2 "Pre-Workout" Days.

These days are real important because they allow you to:

A. Know what are your optimal weights for each excercise.

B. Allows you to practice perfecting your FORM. (this is very important)

Proper Form will make or break your results. SERIOUSLY.

When you have the proper form:

A. Prevents Injuries
B. You're targetting the muscles you're supposed to effectively. (MORE MUSCLE GROWTH)
C. You'll get stronger faster.

(Do not begin training heavy until you know how to use proper form on ALL of your excercises) - You'll be shooting yourself in the foot if you don't.

Once you perform your Pre-Workouts and find your optimal weights and practiced your proper form then and only then is it time for you to GO AT IT!!!

If you're a hardgainer here are some "key" excercises you should focus on for MAXIMUM muscle gains.

1. SQUAT
2. DEADLIFTS
3. BENCH PRESS
4. BARBELL ROWS
5. PULL UPS

Ther's all types of alternatives and variations to these excercises, just in case for some reason you can't perform one or two of them due to injury for example.

These excercises should be the foundation of your workouts if you want to gain muscle mass and add inches to your frame.

if you haven't done so, leave us a comment and let us know if this video helped you out or not, and if you have any questions.

We love feedback, in fact we feed off of it.

Also don't forget to subscribe to our channel so you'll be the first to know when we put out our hardgainer videos.

Hope this video helps.

And much more to come.

Rich

P.S. - Don't forget to subscribe to our YouTube channel at: http://www.youtube.com/buildmusclechallenge

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The Top Hardgainer Workout Excercises – Do These to Build Muscle Fast

Filed Under: Misc.

Man, I really wish I had my camera today.

Because today I saw something that really makes me cringe about building muscle and gaining size and weight especially for hardgainers like you and me.

So what did I see….????

Well, I saw a guy with some really MASSIVE arms. I’m talking “ripped”, chiseled, must spend hours at the gym arms that get alot of attention.

And then I looked down…

This guy had the legs of a 5th grader.

Now I know what you might be saying. “Rich, stop hatin’ on the guy”. And the truth is I’m not.
However you want to train your body is entirely up to you. But when you train your body completely lopsided, you’re gonna have to be prepared for the consequences. One of which is other people pointing it out.

But that’s not the point of today’s newsletter.

It’s actually to point out something that alot of guys struggling to gain weight and build muscle fail to see. And that’s “How to train to build muscle mass and size”.

In fact after reading this newsletter you’re going to find out how to build more muscle and build a better physique with less effort and faster than “your competition” ever could.

So first off don’t do what this guy did. And that’s basically “neglecting your lower body”. That’s a BIG NO NO.

The secret to building muscle quickly is by doing “Compound Exercises” which are exercises that build more than one part of your body. In particular you focus more so on those exercise that build your lower body as well as your upper body.

Think about it, if you were trying to put on the most amount of muscle possible, where would you focus your attention.

On your biggest muscles first right! And those are by far are your “Legs” and your “Back”. No other groups of muscles even come close.

Let me ask you a question to help put this into perspective.

“If you could grow any one of your muscles by 1% which muscle would you choose to grow to gain the most amount of weight and size?”

If you chose your legs or your back you’d be on your way to seeing some pretty impressive gains relatively fast.

And that’s because your legs and your back muscles are so big that a 1% increase out of a 50 lbs muscle (i.e. - your legs) is far greater than a 1% increase in a 5 lbs muscle (i.e. - your biceps)
And the good thing is, when you work out your legs and your back with compound exercises you’re also working out other parts of your body as well like your biceps, triceps, shoulders, calves, you name it.

Here’s by far the 4 most powerful exercises you can do to

    build muscle fast

as a hardgainer.

Top Hardgainer Workout Exercises:

The Squat
The Deadlift
The Barbell Row
The Bench Press

The muscles of your lower body (quadriceps, hamstrings, glutes - basically your LEGS) as well as your back are very large which means they can take on more stress than your other muscles.
The more stress you put on these big muscle groups the more (muscle building) testosterone your body will be able to produce to cope with the added stress.

And the more testosterone your body can produce the more muscles you’re going to build (PERIOD). As a result your body will naturally begin building more muscle ALL OVER than guys who just work out their upper body.

Which means you’ll get to your goal weight faster and with a better “balanced” looking physique than the rest of those “Top heavy” guys.

I’ve struggled with this way of thinking for years and after putting on some consistent gains I’ve finally added these four KEY exercises and the FOUNDATION of my workout routine.

And if you want consistent and fast muscle gains as well, I highly recommend you start focusing on your lower body with compound exercises as well.

Til next time,

Rich

P.S. - Don’t forget to leave a comment and let me know if this blog post helped you, or if you have any questions, or need help with anything else.

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