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Broulis Beat Report: Come With Me If You Want To Lift

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CANTON, Ohio- Are you ready to lift big? Test your strength? Are you trying to build for muscle so you aren’t afraid to take off your shirt come Summer time? Well, this article is just for you. It’s also how I train. Here are some tips.

  • Keep your training under 1 hour. You’re not training for a marathon.
  • Training hard means you’ll be burning a lot of calories. Make it a point to have around 6 meals a day and make sure their heavy on protein and calories.
  • Learn to take it easy when you’re not at the gym. If you’re a skinny person, like me, you have to have as much energy and calories as possible to put forth towards your workout. If you don’t burn the calories as fast as some who is skinny, you’ll have a little more freedom.
  • Focus on your weekly progressions. Keep a note on how much your lifting each week. Try to increase your weight once every two weeks.
  • Unless your making gains and a lot of progress, you’ll want to change your rep range once every 3 or 4 weeks.
  • Muscle confusion. If you start to notice that the muscle group you worked a day or so ago aren’t very sore, then you need to switch up your workout. It may be as simple as changing your grip, the angle at which you’re lifting and depending on the type of exercise, you might have to go wider or more narrow. Just using the bench press for example, sometimes bench with your hands out wider or closer together. Also, have your thumb wrapped underneath the bar instead of the bar going between your thumb and the finger next to it.
  • If you’re like me, you’ll want to consider a mass gainer. It’s a protein shake, but with a lot more calories. You’ll need those calories after a rough workout.
  • Feel free to snack throughout the day. But don’t just snack on anything. Things like nuts and healthy cereals. And yes, if you’re skinny, you’re encouraged to have a couple “cheat” days but try to keep it healthy.
  • Quality fats. Yes, it’s important to take in the good fats. Avocados, fish, nuts and nut butters and olives. Those are all good fats to indulge in. I add Almond oil to my protein shake at night to add calories and keep the protein from digesting too fast.
  • Speaking of slow digestion, it’s important to either take Casein protein or do what I do and add a healthy fattening oil to your shake.
  • Eat foods like eggs, meat, and seafood for protein.
  • Don’t forget about fruits and vegetables. They help out your immune system and help provide you with energy. Fruits and vegetables also provide you with bulk and fiber. The fiber in these foods will help out with your digestive system.
  • Make sure you add in potatoes and whole wheat noodles and bread. That’ll help bulk you up.


Those are some of the tips and ideas for those looking to add muscle and weight. I’m in the minority of people that are looking to add muscle and weight. It’s very difficult if you have a metabolism like mine, to add the weight. Also, stay away from Pop or soda, whatever you want to call it. Don’t forget to drink plenty of water either.

Hopefully some of you will find this article helpful. Again, trying to put on muscle and gain weight can be very difficult, depending on how fast you burn calories.

Yes, it’s time for me to tell you again about Swole sports. Please, feel free to check out to see what great products they have to offer you to help you achieve your fitness goals. I use the Pre-Wrek and now use their BCAA. I love their BCAA’s because they taste so good. Right now, you can receive free shipping on orders over $50 and use the promo code save20 to get 20% off your order. I also have a friend using their product call Turbo Shred now.

To reply to this article, please email me at or follow me on Twitter: @nbroulis . You can also follow Swole sports on Twitter @swolesports.

Credit all authors of images used in both article and as cover image : Nick broulis

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