gain muscle | Top Form Fitness

Your Ticket to the GunShow (Big Arms Routine)

Every red-blooded man with hair on his balls wants bigger, more muscular arms. It’s in our DNA. This is now one of my big goals for 2014… I plan on adding at least one inch to each arm within THREE months! How the heck do I plan on doing this? Well, the first step to growing bigger arms is to focus on gaining some quality muscle mass over your entire frame, by following a solid hypertrophy / muscle-building program, such as my Basic Anabolic Hypertrophy Training (BAHT) program and nutrition plan. I don’t recommend focusing on smaller muscle group too much until you have a decent base to build from. I don’t suggest trying to add inches to your arms during a “cutting phase”, or while following a caloric deficit. You need to be ready to gain some weight. Check out my BAHT blog post HERE: Basic Anabolic Hypertrophy Training [...]

How to Induce Hypertrophy

So you want to gain some lean muscle? You’re looking to get “swole” but you’re getting confused by all the different training recommendations? Well, you’re in luck. My friend and colleague Jay Horn has shared this guest post detailing the key causes of hypertrophy. If you follow his suggestions and make sure your nutrition is on point (you are consuming adequate calories and macro-nutrients), you will grow. Let’s take a closer look: How to Induce Hypertrophy By Jay Horn Hypertrophy is a multifactorial process – this includes: Inroad (weakening of muscle) Increased progressive tension Accumulated fatigue (hormonal response) Microtrauma (tearing of muscle fibers where repair and growth can occur) No matter what the muscles MUST undergo a progressive tension stimulus. There are different training protocols out there that produce results, but nonetheless this is the most important factor: Progressive tension. This means one must load the muscle efficiently and have [...]

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