10 tips to grow muscle quickly

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Here’s what’s going on in today’s edition:

• The importance of barbell squats on leg day

• Tactics for building more muscle in less time

• Ronnie Coleman reveals his top five bodybuilders of all time

Workout Tips

Squat ‘til You Drop

Listening to top IFBB pros talk about training can sometimes be a beneficial insight into the lives of the greatest muscle athletes on the planet. Other times, trying to emulate the elite .001% of the population can leave you without the right foundation needed for success.

Such is the case with the barbell back squat. This essential lower body lift is sometimes eschewed by top bodybuilding competitors because it doesn’t isolate muscle as well as their favorite leg builders. That said, the squat is still the ultimate tool for building legs in the 99.999% percent of the population that remains.

Not only are you recruiting a bazillion muscle fibers every time you squat, but you are strengthening your body as a whole, which creates more load potential in every other lift you do. Need more reasons why you need the squat in your life? We’ve got the five most important ones below.  

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Muscle Hacks

Maximum Muscle, Minimum Time

Hangout time in the gym can be great and all (it’s essentially a social environment), but when you need to get down and dirty and get some work in, four-hour jam sessions might not quite be on the agenda.

These 10 gym hacks will let you barnstorm into and out of the gym with the least amount of BS and the most amount of gainz per minute (in the metric system, these might be measured in Yates units) allowed by federal statutes.

The simplest way to increase training density is to simply rest less. Sticking to strict, short rest periods will both challenge you and pop you back out into the real world in time for supper. Working with supersets will, likewise, force you to make it through the same amount of work in half the time. With so many time-saving hacks at your disposal, wasting your time is a luxury your muscle fibers no longer have.

Bodybuilding

Ronnie’s Choice

Ronnie Coleman exudes greatness. To this day, his eight Mr. Olympia wins remain tied with Lee Haney for the most ever. But who does “The King” rank as the best bodybuilders of all time? In a recent interview with former NFL tight end Shannon Sharpe, Coleman revealed his top five to ever step onto the stage.

While several other bodybuilders will place Coleman at the very top of the heap (longtime rival Jay Cutler included), Coleman only slots himself into third place in his personal rankings. While Sharpe technically asked Ronnie for his “Mt. Rushmore,” meaning four names, he also felt that not including his number five selection, Dorian Yates, would be too disrespectful, so “The Shadow” still made the just, but just barely.

Get into the mind of The King and see who he thinks is on the all-time list.

Everything Else

Get Ripped

• Want to get big? Like big, big? Then subscribe to The Ripped Report, our bodybuilding-centric newsletter that is packed with tips for anyone looking to bulk up.

• While he is famous for his body-part split, bodybuilder and former California Governor Arnold Schwarzenegger has come to a new conclusion about the use of a full-body split.

• BCAA supplements are a popular way to keep your body churning through protein, even while in a depleted state. These 10 options, as cataloged by a registered dietician, are some of the best on the market.