Muscle Building Workouts- 23 Ways to Get Big & Strong

Written by Jason Ferruggia Topics: Muscle

muscle building workouts should include heavy weights

You wanna build muscle?

You wanna get strong?

Do you love list posts as much as I do?

Then read the tips below…

1) Before you get to the gym make sure you have your muscle building workouts planned out. Failing to plan is planning to fail.

2) Psyche up on the way there by visualizing the workout in your head. See yourself going through each of your exercises and dominating the weights.

3) Limit your workouts to an hour, tops. Use a stopwatch or GymBoss Interval Timer to keep yourself in check.

4) Don’t be a program hopper.

5) Start each workout with a full body dynamic warm up to fire up the CNS, lubricate the joints and activate the muscles.

6) If you have nagging injuries stay covered up and dress warm for your workouts.

7) Knee and elbow sleeves can also be a great friend to the older beat up lifter.

8) Develop a very close, personal relationship with the Rumble Roller and a lacrosse ball.

9) Don’t skimp on your warm ups. If 225 is your starting weight on squats, do the bar for 10, 95 x 8-10, 135 x 5-8, 185 x 3-5 and 205 x 1-3.

10) Train…fucking… hard. Most people have no idea what that means.

11) Begin your workouts with some type of throw, jump or Olympic lift for 3-10 sets of 1-5 reps to fire up your CNS.

12) There’s rarely a reason for most dudes to train with more than 85% of their one rep max.

13) Using Fat Gripz helps you get both grip and forearm work in without adding any extra training time. It also helps save your elbows.

14) Use a variety of bodyweight exercises to complement the barbell lifts.

15) Incorporate odd objects and strongman type exercises to build real world, functional strength and stability. If you could only pick one farmers walks would be the best.

16) Always strive for maximal muscle stimulation with minimal joint stress.

17) Be careful to avoid elbow pain. When your elbows get screwed up you will most likely have to deal with it for years.

18) Learn proper exercise technique. This is way above and beyond most people. Small changes can make a huge difference.

Road Warrior Hawks muscle building workouts were legendary19) If you want traps like the late, great Road Warrior Hawk (and who doesn’t?) you should add in some Olympic pull variations like snatch grip high pulls.

20) Do high intensity conditioning either immediately after strength training or as a separate workout on the same day, 4-8 hours later.

21) Before doing anything in the gym always ask yourself a couple questions. Will it help me? How? If you can’t come up with a good answer don’t do it.

22) Your goals and what you do during workouts should always coincide.

23) Have fun. At the end of the day most people will not continue to do something for the long haul if it’s not fun.

So get a training partner or group, challenge each other, get strong and have fun.


Building muscle isn’t rocket science. It just requires hard work, dedication, persistence and a never-say-die attitude.

If you’re relentless and train with passion on a regular basis changes will happen. It’s not an overnight process so you’ve got to patient. Remember that it’s a sprint and not a marathon.

A lot of people start training with all kinds of hopes and aspirations. Most of them quit a few months into it.

But you’re not most people.

Now go crush some weights.


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Thanks a lot.