Bill Davis

Author Archives: Bill Davis

Bill Davis has been an avid weight trainer since the age of 12. He started out as a skinny teenager and finally made his training breakthrough in his late 20s when he discovered how to pack on lean muscle in short order.

Bodyweight Workout For Bigger Biceps You Can Do at Home

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Training your biceps at home is not that difficult. You will need on piece of equipment: a Pull up bar. You can purchase a pull up bar for under $30 if you log onto eBay or Craigslist. There are people trying to get rid of their old training equipment all the time. Read more…

Walking As a Way of Taking Off Pounds

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Dieting and losing weight is something that many people are trying to do and it seems like some people are always on a diet to no avail. The term “diet” is a word that is somewhat meaningless when it comes to actually losing weight, because it something that is temporary. Read more…

Building Muscle in 30 Minutes a Day – Recovery

Building muscle in 30 minutes a day

Today's a day to relax. Or at least learn about it.

A critical component of any exercise program is recovery. It's just as important as exercise and nutrition. In fact, if you don't give your body enough time to rest and recover from the strenuous workouts you do, no matter what you do otherwise, your muscle gains will be minimal, if even positive.

Yeah, you could lose size even if you train right and eat right.

It's a sad fact. But it's true. I've seen super athletes fall from grace by partying too hard into the early morning. I've also been plagued myself by a significant lack of sleep for extended periods of time (years, decades even). I always rationalized my poor sleeping habits with a mucho macho phrase:

I can sleep all I want when I die.

Of course, this thinking is all crap. There's nothing good to be said about sleep deprivation. So let's lay it on the line right now: Get at least 8 hours of sound, restful sleep every single night. Here are a few other "Rules of Recovery" –

  • Go to sleep at the same time each night.
  • Avoid shift work if at all possible.
  • If you must consume caffeine, do so only prior to 3PM.
  • Rise at the same time each morning.

Try to abstain from these activities –

  • Going to sleep full.
  • Exercising immediately before going to bed.
  • Consuming any caffeine after about 3PM.
  • Taking any kind of weight-loss aids, like diet pills, as they contain caffeine and other stimulants.

Read more about sleep here.

Sleep isn't the only component of Recovery.

You also need to calm down and relax. If you want to build maximum muscle, you need to put your mind at ease and stop worrying about stuff. I used to be a worrier; it's a trait I got from my mom, who constantly worries about this, that, and the other thing. Fortunately, I have overcome this unfortunate mental characteristic. It's a long road, but it's certainly worth it.

Sit if you can stand, walk if you can run. That sort of thing. Conserve as much energy as possible throughout the day. You will find that you won't have to eat as much to get results, either.

It's really win-win.

There's more on Rest here.

If you follow the advice given in this series, you will most definitely be training and eating right. If you find that you still aren't gaining the muscle you think you ought to be gaining, look first at your recovery practices.

  • Are you getting enough sleep?
  • Do you fidget while working or watching TV?
  • Do your ears ring (classic sign of overtraining)?
  • Is something bugging you and making you sleep less soundly, for less time, or both?

That's it for this series. I hope you liked it – let me know in the Comments! Thanks for visiting.

To recap, this is the entire series, How to Build Muscle in 30 Minutes a Day:

Healthier Choices in Nutrition Mean Improved Health

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A healthier diet is not about how much you eat or measuring portions, counting calories or cutting carbs. It is a long-term lifestyle alternative. The concept of healthy dieting is considered to be one aspect of good living and healthy practices. Read more…

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Want Faster Results?

Look, I know how hard it is to build muscle. Trust me when I tell you it took me 20+ years to figure it out. But once I did--BAM!--muscle appeared almost overnight. Give me your email address and I'll send you the keys.