Maybe you’ll know about them, maybe you don’t but I can guarantee you that these 6 muscle growing factors will crush every plateau you have and build a massive amount of muscle in no time!

  1. Tension
  2. Timeframe
  3. The burn (releasing more growth hormones)
  4. Intensity (when you can’t even lift one more kg
  5. Frequency
  6. Learn

This is one of the most important things you should pay attention to, If you’re going to take only one tip of this list in consideration than you should take this one!
Well first of all, what do we mean with tension? I’m talking about the amount of tension you’re putting on your body. You need to increase your tension if you want to increase your muscle mass and stimulate growth.

Do you know what’s really intresting? You can increase the tension without increasing the weight used.
You should make your movements slower and more in control, this way the stray on your muscles will be longer and they have to work harder.

Think about it like this, if you see someboddy with a really big chest and you’re wondering how he does it, it has to do with the amount of tension your body puts through a given muscle, in this case the chest.

You can also use tension to utilaze your weak parts. Remember that you’re only as strong as your weakest link.
You should always focus on working your weakest link and making it stronger, this will make you less vulnrable to accidents and teares. This weak muscle will also hold you back when you’re going for bigger lifts. You can’t get a great bench press if your triceps is shit.
And ofcourse, you don’t want to be that guy that works 3months and then looses a month by recovering at home.

Remember that you need to CONTROL your movements and muscles!
By now you can begin to understand the concept “tension” and why it’s so important for your muscle growth. Now you can learn to manipulate / optimize the tension and look what works for you.

Before I forget, here’s a quick tip to use tension.
Focus on your muscles before you start lifting, tense the muscles you’re going to use before you actually start the lift.
For exemple The bench press : tense your chest and squise your hands on the bar, you’ll notice an increased tension and afterwards an increased growth.



A lot of people understand this part but still they fail to use it in their advantage.
Manipulating your workouts density is a great way to rocket launch your muscle growth.
How can we translate density?
It’s the work you do in a given time frame, the more you do the better the results will be.

I’ll give you an example : If you do 10 sets in 60 minutes it’s less DENSE then if you do 10 sets in 40minutes.
Now guess what will get you better results.

Yes we know it’s a little bit harder and that it’s going to take a little bit more of your will, but we promise it’ll be worth it.
It’s going to hurt but remember nothing worth getting is every easy in this life!
If you want something in life you have to go for it, let nothing stop you.

And if you’re not used to it, it’ll shock your nervous system and will give an extra pulse to the workout. You’ll notice that your muscular endurance will skyrocket after a couple of weeks.



If you’re new to lifting than you’re probably wondering what the hell i’m talking about. If you’re an intermediate or an advanced lifter you know what it means.
It’s a love hate relationship, you hate the burn but you love the results.

It’s also known as lactic acid.
Lactic acid is a byproduct of cellular energy production. When your body experiences increased demand for oxygen and energy, it gives off greater amounts of lactic acid as a result.
Think about the burning feeling when you’re running uphill for a long amount of time.

First of all, why would you want it?
It increases the acidity of the blood and as a result can cause a dramatic increase in growth hormone. Growth hormone as we all should know, is the best hormone in the body for losing massive amounts of body fat and it’ll help you gain some serieus amount of muscle and strength.
It’s easily achieved by doing HIIT.



This is a word that a lot of people have a different opinion upon, so listen close.
I’m not talking about feeling tired, i’m not talking about being soar either.
What I am talking about is when you can’t even do ONE more rep with 1kg. When you have given everything you have in order to get that one kg up one more time, that’s when you did an intensive set!
Most people have probably never experienced that feeling of feeling completely drained.

A great way to achieve this is to do a drop set.
It’ll go like this :

(X stands for your maximum number of reps with that weight)
– X reps with 100kg
– X reps with 90kg
– X reps with 80kg
……. I think you get the point here

You go all the way down till you can’t even lift the lowest weight possible for one more time.
You do this without brakes.
By now you’ll know what complete exhaustion feels like!

Don’t do this type of workout to much and do it only at the end of every workout. Your glycogen storages will be completely empty and you’ll need some protein with sugar at the end of your training to see the best results possible.
This intense set will shock your body into growth, promise!



As we all know by know you need to spend some time in the gym or playing sports if you want to achieve a decent level of fitness.
If it was easy you’d see everyone at the beach with their shirt of and showing of their muscles.
Unfortunately it’s not that easy…

If you go once a week to the gym, do your time and go home thinking “wow that was a great workout, i’m done for the week” you’re dead wrong.
You need to put in work day after day after day. Of course you have to take some days off, maybe because you lack time or when you’re too soar.
Personally I don’t believe in overtraining, your body can have a lot more than you think. It’s designed to be strong, it’s designed to survive!
If you’re soar just train at a lower pace, keep the muscles warm and active.

You can train more than one body part a week…
Train your whole body and work on your other body parts with the time that’s left.
I like to start of with some compound movements before I get into bicep curls.

These need an incredible amount of energy so it’s best to do them in the beginning of your workout.
You want to do them to avoid muscle imbalances and to create a powerful all-round physique.
(You can read more about compound movements here)


Learn how your body works, how it reacts to different things.
You have to test every theory you hear about yourself, why? because every one of us is different.
Some of us can eat all they want without getting fat, others get fat by just looking at food ( I exaggerated a little bit but you know what I mean.)

Don’t just believe what the big guy at your gym tells you. What works for him maybe isn’t going to work for you.

Educate yourself, learn the difference between protein and carbohydrates. Don’t know why you should have some protein after your workout? look it up!
The more you know the more you can achieve.

“Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth.”
-Marcus Aurelius


I hope this was useful to you and just comment in the section bellow if you have any questions left.
I’d love to give and get some feedback.

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