Tip: To build a bigger, stronger physique consider supplements

In addition to training and eating properly, remember your BCAA’s (Brain Chain Amino Acids)

The benefits of BCAAs are:

• support protein synthesis
• better testosterone to cortisol ratio for muscle building
• leucine can help increase strength
• glutamine can help aid recovery and assist in curing DOMS (Delayed Onset Muscle Soreness)

Tip: To build a bigger, stronger physique, get your sleep

Your muscles grow while you are resting, so by not giving yourself enough quality Zzz, your body isn't able to recover and repair your muscles as well as it could if you were getting adequate sleep. In addition to being tired, another drawback of sleep deprivation is that important muscle-building hormones are negatively affected. These hormones include testosterone, growth hormone, cortisol and insulin.

Cortisol
This is a catabolic stress hormone which increases fat storage in the body and also aids in breaking down your hard-earned muscle tissue to use for energy. It has been proven that your body produces excess cortisol when you don't sleep enough.

Testosterone
The more testosterone you produce, the more muscle you can gain. Lack of sleep decreases testosterone production.

Growth Hormone
This important hormone regenerates your body and helps build and maintain muscle mass. Once again, skimping on quality sleep will decrease this hormone's production.

Insulin
Without enough insulin in your body, you're not able to maximize your intake of nutrients into your cells. Not getting enough sleep will cause your body to increase insulin production, and if your body produces too much insulin it can cause diabetes, excess fat storage, or even heart disease.

Your muscles grow while you are resting and sleeping, so by not giving yourself enough quality Zzz, your body isn't able to recover and repair your muscles as well as it could if you were getting adequate sleep.

Tip: To build a bigger, stronger physique, get your protein

You need protein for your muscles to grow; the more, the better. Include lean red meats in your daily diet, as they contain the right nutrients to make muscles grow. It is actually quite simple: the combination of a high protein diet and the right kind of workout will make your muscles grow like you never thought possible.

The general rule of thumb in bodybuilding is that you need a minimum of 1-1.5 grams of protein per pound of bodyweight to build quality muscle. (eg: 180-lb. person needs to eat between 180-270 grams of protein per day).

Tip: To build a bigger, stronger physique: rep max

Every few weeks, add as much weight on to a certain exercise and see what your 1 rep max is, this will give you a rough guide to see how far you have come along in your off-season in regard to overall strength (as well as slightly boosting the ego).

Tip: To build a bigger, stronger physique, use compound exercises

Utilize the following compound exercises to increase the size of every muscle fiber in your body:

Flat bench
Muscles Worked: Pectoralis, Major Pectoralis, Minor Anterior Deltoid, Triceps Brachii Serratus, Anterior Coracobrachialis

Squat
Muscles Worked: Quadriceps, Glutes, Adductors, Hamstrings, Erector Spinae, Rectus Abdominis

Deadlift
Muscles Worked: Erector Spinae, Trapezius, Glutes, Quadriceps, Rectus Abdominis

Clean and Press
Muscles Worked: Deltoids, Triceps Brachii, Biceps Brachii, Erector Spinae, Hamstrings Glutes, Calves, Rectus Abdominis

Tip: To build a bigger, stronger physique, use free weights

To build a bigger, stronger physique, use dumbbells instead of the smith machine or cables. Resistance machines are great to add definition, but for real size, use the free weights section. Dumbbells will make your ancillary muscles work as well and they will build compound mass. The greater range of motion (possible with the dumbbells) increases the number of muscles used in the training, therefore yielding better results.

Beginning Kettlebells

If you haven't given kettlebells a try, follow this short total-body kettlebell workout and see for yourself what all the hype is about. Start with a bell that’s a comfortable weight and perform 1 to 3 sets of 8 to 20 reps of each of the following exercises.

The Swing: This is a great exercise for your core and lower body. Start by holding the handle of a kettlebell with both hands using an overhand grip. Stand with legs hip-width apart. Squat down with your arms extended downward between your legs. Draw your body up using your hips and swing your arms out in front of you so that they are parallel to the ground (don't let them go above chest height). Tip: Make your hips, not your arms, do the lifting here.

Figure 8: This is another great move for your core. Start in a squatting position, holding a medium kettlebell in your right hand between your legs. Circle the kettlebell between your legs and grab onto it with your left hand, creating a figure 8 shape as you move it around and between your legs.

Two-Arm Pull: Hold the handle of a medium kettlebell with both hands and stand with feet hip-width apart. Squat down, keeping arms straight. Then thrust up, pulling the kettlebell to your chest by bringing your elbows above your shoulders. Note: Skip this one if you have shoulder problems.