There are a lot of people out there who want to build muscle. If you’re reading this article, there’s a good chance you’re one of them. Before we go any further, let me start by saying that once you get into the whole ‘gym rat routine,’ you must be aware that you will eventually end up in a conversation about supplements. Either you will want to look like someone in the gym who is bigger, stronger or more ripped or they will casually bring it up in conversation. In many cases, they will bring up steroids. As you may already know, steroids have many side effects. Two of the most dangerous ones are a decrease in the efficiency of your immune system and a potential for tumors. Hopefully, that’s enough for you to realize what a poor decision that would be.

Other products mentioned will be creatine, glutamine, and whey protein. Studies on creatine have had mixed results. There are potential dangers, but they can’t be confirmed. That said, if you’re taking in more than three grams per day, you might be putting your kidneys at risk. Glutamine is fine in small doses and why protein is great, as long as it’s not mixed with other ingredients.

All of the above supplements might be able to give you a boost, but there is absolutely no replacement for a routine that will help you build muscle. For example, if you lift with a lot of heart for six months, you will dwarf results you would see from someone lifting half-heartedly and taking supplements for the same amount of time.

Have you ever seen pictures of bodybuilders in the 1950s? They were ripped beyond belief and they didn’t use supplements. Hard work is number one. Even if you buy a supplement, it will often state that on the bottle. Regardless of whether you take supplements or not, always drink a lot of water. This is key, as it hydrates your muscles and helps clean out your system. A multi-vitamin is also a good idea.

As far as the actual muscle building routine goes, there are many options. You can do two-a-days, full body workouts twice per week, pyramiding, supersets, drop-sets, and so much more. A lot will depend on your goals. If you’re looking for muscle mass, any of these options will work. Drop-sets might not fit as well as the others. They will get you more cut. If you’re a beginner or even an experienced lifter, pyramiding will often be your best option.

Pyramiding is when you do four sets. The first set will be 12 reps of a somewhat challenging weight. The second set will be 8-10 reps of a weight slightly more challenging. The third set will be 4-6 reps of a very challenging weight. The final set will be 1-2 reps of an extremely challenging weight. This process allows your muscles to first get warmed up and then get fatigued as the weight increases, leading to excellent gains in strength. Follow this routine for premium results.

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