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Quick Muscle Building Tips

Flip Your Workout

If youíve been training consistently for more than a year then youíve probably hit a significant plateau at some point. There can be many reasons for a plateau, but one of the most common is that your training program hasnít changed significantly since Michael Jackson was popular.

Sure, you may have switched from 3 sets of 10 to 4 sets of 8, or switched from flat bench to incline bench, but I am talking about a real significant change here.

Now there are many ways to change a program, and a lot of scientific principles to abide by when doing so, at least if you want to be assured of results. I donít have time to get into the all the science of how to change your program for optimal results here, but I will show you one quick muscle building tip that works a lot of the time.

This is known as flipping your workout, and there are a couple of variations:

1. The first shall be last and the last shall be first.

Simply put, do your workout in reverse order. Usually do forearm or calf work last? Do it first. This will completely change the stimulus to your body. You will have to adjust weights accordingly.

2. The drunk manís workout

I once had an athlete show-up to a training session so hung-over from the previous nightís festivities that he mixed-up the sets and reps on his training program. Instead of doing 3 sets of 8, he ended up doing 8 sets of 3. The rest of the guys thought it was so funny that no one corrected him.

This is actually a great variation, especially when you have been spending too much time working in one rep-range.


There a ton of ways to bust through a plateau, and I typically recommend a more scientific way of determining what will work best in each specific situation, but these two options work fairly well in a variety of situations.

Quick muscle building tips like this will give your body a shock and help you break through plateaus. But if you want to be assured of consistent progress over the long-term then it is important that you follow a scientifically-designed training and nutrition program.

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