If you're embarrassed by your puny arms or just need to muscle up for sports, this guide will help make you stronger without steroids.
Step 1: Invest in a gym membership Invest in either a gym membership or some free weights for the home and don't buy into quick-fix fads or expensive machines.
Step 2: Talk to a nutritionist Talk to a nutritionist and learn to eat better to get the most out of all your hard work.
Step 3: Focus on large compound movements Focus on exercise that work larger muscles and muscle groups, like the bench press, military press, lat pull-down, and push-up.
Step 4: Use low repetitions Do between four and five reps per set with the heaviest weights you can lift while maintaining your form so you can gain strength without increasing mass and bulking up too much.
TIP: Rest 2 to 3 minutes between sets to allow the muscles to recharge and cleanse the lactic acid which causes that burning sensation.
Step 5: Increase weight slowly Increase the amount of weight you can lift slowly from week to week to keep your muscles from adapting and reaching a plateau.
Step 6: Rest Get plenty of rest to allow your body to heal and recover. The time outside the gym is more important than the time in the gym.
Step 7: Take your time Take your time and give the process at least 8 weeks. Rome wasn't built in a day, but consistency and dedication will help you reach your goals.
FACT: An elephant's trunk is made up of six major muscle groups and over 100,000 muscle units while the human body only contains 639 muscles.