Three Key Factors that Guarantee Bigger & Stronger Muscles

During my early years of strength training with Arthur Jones at Nautilus, I found out through trial & error what would and would not work for me. Yes, I observed all things related to strength training that Arthur advocated and then I narrowed those principles to three key factors that have been tested by me and my trainees over time. And I don’t say one thing and then do something else-I actually practice what I preach! As a result through the years, I have maintained my strength and muscle size and I have no doubt that I have plenty of good years ahead of me and will continue strength training for as long as I live.

My 3 Key Factors for Bigger & Stronger Muscles

First, you must provide an overload for the muscles you are trying to build. This overload must come from “strength training” and can be performed with a variety of equipment (conventional or equipment or machines). Regardless of your preference or availability, this key factory is the “intensity of effort” which means simply that you must work hard in order to produce the required stimulation necessary to trigger a positive growth change in the muscles.

Second, once the stimulus has occurred, your cells must be provided proper nutrients necessary for growth. I have found through trial & error diets that this can be accomplished very simply with a well-balanced diet of regular food. Imagine that-You do not need to force feed your muscles with an excess amount of protein. Excess protein will not promote or guarantee huge muscle growth. It will guarantee that you will waste money.

Third, the last key factor for muscle growth is your recovery phase which is absolutely necessary for gains in muscular strength and size. Through my time-tested trial & error method, I have discovered what works for me but at the absolute minimum you must allow 48-72 hours between high intensity workouts to obtain muscular growth. My recovery phase includes a cycle of every 7 to 8 days of rest & recovery between my high intensity workouts. This 7 to 8 day cycle isn’t for everyone and through trial & error you can find your optimum R & R cycle that will insure that your muscles are growing in both strength and size.

Remember, the best diet on the planet and rest will not build muscular strength and size until you realize that first you must provide a weight-bearing stimulus that triggers a change in your muscle size.

I have people ask me this question all the time, “you must workout everyday”. My reply is “you could not be farther from what is the truth and no, I do not workout everyday. I measure my quality of exercise not by the quantity of my exercise and more is not better! And if you want to learn more about my result-producing/high octane routines, go to

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Tags: Factors for Bigger Muscles, HIT