The Magic Muscle Building Secrets - What You Need To Know To Grow

Want to know how the top bodybuilders really build muscle? This is a no nonsense post - The muscle building "secrets" contained below really are the secrets.

Muscle Building SecretsThis is a no nonsense post. The muscle building "secrets" contained in this post really are the secrets.

You might not believe me because they are so simple and obvious, but I wouldn't lie to you. I've been around scores of top natural bodybuilders over the course of my life. I've talked to, detailed, documented, profiled and interviewed hundreds and hundreds of big names.

The information contained in this post is the essence of what creates their success.

What We Know About Successful Bodybuilders

The following statements are true for nearly every successful bodybuilder I've ever met.

They are consistent. Every successful bodybuilder I've ever met has been training for an extended period of time. They have remained consistent for 5, 10, 15 and even 20 years. They rarely miss workouts, or scheduled meals for that matter.

They are strong. While most of these bodybuilders will tell you, I don't train for strength, they are inhumanly strong. Pound for pound, most of them give me a run for the money in the strength department. I have never met a weak, successful bodybuilder.

They evolve their training. Each of these athletes has a very distinctive form of training that suits them, and only them. They have meticulously evolved their training over the years to fit their specific needs and weaknesses.

They embrace the hard exercises. One of the questions I ask most top bodybuilders is, what are your top 3 exercises for mass? 90% of them respond with squats, deadlifts and the bench press. Some prefer front squats over squats, and many prefer incline bench presses over bench presses. Each of these lifts is hard, and is certainly not avoided.

They don't guess. When it comes to meal plans, top bodybuilders don't guess. You don't hear them say "I think I am eating X amount of calories or Y grams of protein." They know exactly what goes into their bodies.

They supplement heavily. While each of these athletes will be the first to tell you that food supplements aren't magic pills and powders, at least 95% of the bodybuilders I've met use 4-10 different supplements a day, or more. Someone is likely to call BS on this, but I assure you it's a reality. These guys take every small advantage they can get. If you don't believe me, go ask a top natural pro yourself.

They eat frequently. Yes, they eat frequently. I understand that as of late intermittent fasting has become an extremely popular option in the muscle building world. I'm certainly not trying to bash the fasting community by revealing the truth about how these guys eat. It is what it is. 99% of the successful bodybuilders I've met eat 5, 6, 7 or 8 times a day. The only bodybuilder I've personally met who doesn't eat this often is Layne Norton. I believe he eats 3-4 times a day.

They are gray. Gray? Yes, gray. Nearly every top bodybuilder knows that there are few black and white answers in the world of muscle building and nutrition. What works for one guy might not work for another. They understand that most questions have gray answers, not black or white solutions.

What This Means For You - How To Build Muscle

So, boiling this wisdom down into bite sized chunks, here are the magic muscle building secrets:

  • Don't miss workouts.
  • Be patient.
  • Evolve your training based on needs, not whims.
  • Use challenging exercises; take the hard path, not the easy route.
  • Don't "guess" if you're eating enough food or protein to gain.
  • Spend all your free money on supplements. Just kidding, folks. Just kidding.
  • Consider eating frequent meals. Broscience or not, it's working for the pros. If it works, it works.
  • Understand that not everything in the muscle building realm has a black or white answer. Find out what works for you with trial and error.

Questions or comments about this article? Post them below and I will respond in a timely manner.

17 Comments+ Post Comment

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Posted Wed, 12/24/2014 - 02:47
Tricky Fitness

I agree on the first phrase. They are consistent. Because you always need consistency in everything you do to sustain what you wanted and maintain what you already achieved.

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Posted Sat, 09/13/2014 - 17:20

Hey guys! I'm a kid. Is there any workouts for me? I'm 10 years old

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Posted Mon, 09/01/2014 - 10:15
Lee Torre

Eating constant meals throughout the day is OK and I've done it plenty, but I also grew getting the needed calories in fewer meals. It doesn't matter.

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Posted Sat, 11/30/2013 - 02:37

Hi, i think that i saw you visited my weblog thus i got here to go back the want?.I'm trying to find issues to improve my website!I guess its ok to use a few of your ideas!!

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Posted Fri, 11/15/2013 - 11:24

Hi Steve I'm a big fan of your articles and workouts, I was recently asked to help out our local high school football team with some nutrition and workout advice, and I was hoping for some advice myself on how much teenagers should be eating and how frequently they should train? Any help would be greatly appreciated

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Posted Mon, 10/14/2013 - 08:46

Would like to know if I do a hardcore chest workout and 3 days later do a basic chest workout would that slow muscle growth?
I am taking a pre workout a amino drink during and 30 minutes later I do a whey and again before bed and first thing in the morning.
I also want to do the same for biceps & Triceps.

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Posted Sun, 07/14/2013 - 16:06


It may be the kinds of meals you are eating, you want to eat lean meats, vegetables, nuts, etc. You don't want to eat just any and everything just to pack on calories. So the key is to eat healthy calories if you can and you should see yourself picking up healthy weight if you are working out on a consistent basis the right way.

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Posted Sun, 06/23/2013 - 06:29

There's something I've always been wondering that no one gives an answer to. How much weight should you add after you've mastered your current one?

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Posted Sat, 09/13/2014 - 17:22

Hi. I'm Kendall. I need to lose weight and get strong. Anything that could help me?

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Posted Thu, 05/16/2013 - 21:15

Maybe this is a stupid question, but if you have tendency to gain lots of fat, if you big meals 5-6 days a weak, how do you balance that? cardio? as big meals you mean more carbs? sorry for the question...

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Posted Sat, 02/02/2013 - 06:06

I've had the same problem for 5 years. Thing is I haven't been consistent with food, although I've been very consistent with workout.
Now I eat 3-4 giant meals a day. 120 g of protein, both whey and casein. And two homemade gainer 700 ml.

Try as previous fellow builders said: eat more and be consistent about it!

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Posted Sat, 02/02/2013 - 03:20

'They evolve their training. Each of these athletes has a very distinctive form of training that suits them, and only them. They have meticulously evolved their training over the years to fit their specific needs and weaknesses.'

How do you know a training suits you? I understand the specific needs and weaknesses. But how they chose their number of reps and trainingdays etc? It that just a good feeling they have with a particular schedule (like in intuition) or are they trying diffent schedules out and see where they get the best results of? Because the last option, trying differents schedules, takes a lot of time before they have their 'perfect one', right?

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Posted Sat, 09/07/2013 - 04:56

I think , it depends on the body

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Posted Fri, 02/01/2013 - 19:19

Eat more

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Posted Fri, 02/01/2013 - 19:18

You need to eat more.
What you feel is enough simply isnt.
Eat like 6 meals a day WITH DESERT lol

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Posted Fri, 02/01/2013 - 18:40
Jordan Flores

Hey Jacob, let me say results are 50% gym and 50% nutrition. With that being said, my only advice is stick to a 2-5 rep range through out your whole workout and pick up your daily amount of carbs. I promise you will get bigger. If you need anymore advice feel free to add me on Facebook.

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Posted Fri, 02/01/2013 - 17:27
Jacob Ziegler

I've always been a smaller (skinny) kid and don't have the body type as most friends who lift but I've been consistant for a few years with my lifting and still can't seem to get the results I feel I should. Could thyroid issues or chemical em balances have any part in this? I feel I eat enough and put in enough work but don't seem to see the right level of results.