skip to Main Content
Three Steps To Take To Pack On Muscle!

Three Steps to Take to Pack on Muscle!

Hustler Morph by Ball Gut Photo Guy5 by s.rajeshkannan

There is more than one way to skin a cat, right? Well, I would say this statement is true most of the time. However, when it comes down to you packing on lean muscle mass you have to know what to do to your body in order for your body to know what to give back to you. You see when it comes to strength training your body will give back to you what you put into it. Its just like anything else in life, whether you are putting your energy into a business, a family, or anything else you know that most of the time you will get out exactly what you put in! For packing on muscular size and upgrading your fitness check out the following 3 steps to help you get on the right track!

1. Nutrition: This is the most important phase in this 3 step plan. You must take in enough calories and protein to repair worked muscles. Now having said that, you must take in the right calories. You should reduce, but not eliminate complex carbs. These are foods that are loaded with carbs. Examples include, but are not limited to things such as breads, pastas, and potatoes. The key to packing on the muscle though is to make sure your protein intake is sufficient. The National Strength and Conditioning Association (NSCA) recommends that you should take in 1.5 to 2.0 grams of protein per kilogram of body-weight for a “very active” individual. If you are properly managing your protein intake you will quickly see your results come to life.

2. Your Lifting Program: This is the “nuts and bolts” of your attempt for muscular power. Your weightlifting or kettlebell training programs should be structured to pack on lean muscle mass. Now here is the key to building big strong muscles. You must incorporate intense multi-joint compound movements. Lifts such as heavy squats, deadlifts, cleans, and big bell swings will help you to put on a tremendous amount of lean muscle mass. Weightlifting should be a continuous adventure of getting stronger. When you PROPERLY train your body in this fashion you stimulate your nervous system and this is the key to muscular strength, size, and power. The more muscle you have the more work you can do, therefore you lead yourself to packing on more muscle! It’s a continuous cycle. When stimulating your nervous system with these types of lifts your body releases an array of hormones into your bloodstream such as growth hormone and testosterone levels get boosted as well.

3. Cardiovascular Program: This is also a key element in packing on lean muscle. Yes, this can be done without compromising muscular size and strength. Now my approach is a bit different. Don’t confuse cardio with only being aerobic. The type of cardio I’m talking about is anaerobic training. The term anaerobic means “without oxygen” and consist of movements that consist of short burst of intense exercise. Instead of jogging, try sprinting. Weightlifting is also a version of anaerobic activity, and if properly designed you can obtain more than enough cardiovascular fitness through it. This is why I am such a fan of the kettlebell, because you are achieving both elements of strength training and conditioning with this awesome tool. Give it a try!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at:
To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:
I’m Brandon Richey the Strength and Conditioning Pro!



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

Leave a Reply

Back To Top
Sign Up To Get All The Latest Deals And My BRF Strength Newsletter!

Brandon Richey Fitness Will Never Share Your Information With Anyone
Free Innovative Conditioning Guide!

Just Enter Your Name & Email & Access My Guide