Welcome to the Get Fit Guys quick and dirty tips to slim down and shape up.

My name is Ben Greenfield and I'm the Get Fit Guy.

You know, some people spend years trying to put on muscle or get more toned, but they just can't seem to make it happen.

Other people see themselves in the mirror wearing a swimsuit

and realize that they want to get more toned or fill out some muscle

but just don't know where to start.

Now, whether you want to bulk up, get more curvaceous calves,

enhance your chest, or achieve any other muscle-building goal,

in this episode, I'm going to give you 10 tips, not only to build muscle, but to build muscle fast.

Muscle building tip number one, lift.

In the episode How to Build Muscle, you'll learn that the only way to significantly increase muscle is to cause muscle fibers to tear. And the only way to do that is to

subject your muscles to external forces to which they're not accustomed. So unless you have a heavy

manual labor job like moving or construction, you got to get your hands on barbells, dumbbells,

and weightlifting machines to see significant muscle building progress.

Tip number two, go multi-joint.

Unless you're already very muscular, single-joint movements like bicep curls or tricep extensions do not build muscle quickly.

Instead, you need to use multi-joint exercises like cleans, deadlifts, squats, and bench

pressing. Not only do these exercises work more muscles in less time, but they also allow you to use

a much heavier weight than you can lift with single joint exercises. Now, I'll put a link to each of

those exercises I just mentioned in the show

notes over at getfit guy.quickanddirtytips.com.

Tip number three, go heavy. Most people who are trying to build muscle do not use an

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