I have made MANY mistakes and I am sure I will continue to do so. 

We learn by our mistakes and trying new things. 

Do the same things all the time and that means you are dead.

So Here Are 38 Random Tips To Build More MUSCLE.

1. Train Legs On Monday.  When everyone else is doing Chest & Biceps you hit legs.  If someone is doing curls in the squat rack you have my approval to lay the smack down on them.

2. Eat More.  Let me say that again, EAT MORE.  If you are not building muscle and you are getting stronger you need more food.  No excuses, make it happen.

3. Get a workout partner who is motivated, hard working and stronger than you. 

4. Focus on the big 5 lifts.  1 Squat, 2 Deadlift, 3. Bench Press, 4. Pull Ups, 5. Standing Press (notice there is no concentration curl in that list)

5. Re-read point #2, now go eat again.

6. Eat More MEAT.  If it had eyes you need to eat it (Old Sly Stallone quote from him getting in shape for First Blood).

7. Read www.T-Nation.com, if you do good job, if you don’t start ASAP.

8. Leave a little in the tank.  Don’t take every set to failure, don’t take every workout to failure.  Doing so will result in you getting busted the fu*k up.

9. Never ever ever EVER bust up your lower back.

10. Do less isolation & bodybuilding exercises and do more Powerlifting & Olympic Lifting.

11. If possible use a Prowler Sled. If not complain to your big box gym that you need one. If not buy your own prowler, it’s an investment.

12. Run Hill Sprints.  I don’t care if you are “Bulking (which is dumb in itself), run hills or sprints.  It will keep you lean, get your legs strong and make you feel awesome.  DON’T BE LAZY DO IT.

13. Learn, Learn, Learn, Learn.  Always

14. Find what works for YOUR BODY.  Learn, Absorb What is useful, Discard the rest.

15. Don’t take advice from Pro Bodybuilders if you are natural

16. Don’t do weights more than 4 days a week.

17. Take the day after a hard leg workout OFF.  You get better & bigger when you REST.

18. BCAA’s rule.  Take as many as you can afford.  They are amazing.

19. Try New Exercises.  Base your strength around the big 5 but don’t be afraid to learn and try new exercises.

20. Get a PROGRAM and STICK WITH IT.  Don’t make up your own UNLESS YOU ARE A PROFESSIONAL..  <= BIG MISTAKE

21. Get your weight training workouts done in under 45 minutes.  Any more and you are chatting, checking your Iphone or creeping the girls on the stair master for too long.

22. Start your day with Rob’s Super Shake.  Sugar Free Almond Milk, Berries, PB2, 30-50g Protein Powder, Frozen Spinach, Greens Powder.  You will feel like a million bucks. Use it again Post Workout with BCAA’s & A banana.

23. Do soft tissue work and mobility EVERY workout to stay healthy OR get busted up, and then have to do it to be able to move.  Choice is yours.

24. Take 8-10 min and do a PROPER WARM UP.  Don’t be a hero and go straight to the bench press or squat.  Seriously.

25. EAT MORE.  Yes I have said this 3 times now.  Get the point?

26. Do Box Jumps Or Plyometrics.  They will keep you athletic, help your legs get strong, and also they are fun

27. Use the Kaizen Principle for getting Bigger & Stronger

28. Minimize the use of MACHINES.  Try to use Bars, Free Weights & YOUR BODY as much as possible.  Gyms are designed to make your LAZY.  The harder something is the better it is generally.

29. Stop doing Pull Downs and start doing PULL UPS & CHIN UPS

30.  Spend more time focusing on your NUTRITION & TRAINING and LESS on your Supplement Stack.  I sell supplements for a living BUT Nutrition & Training are the MOST Important.

31. Work on your grip & forearm strength.  It’s neglected by most people in the gyms.

32. Train heavy for 4-6 weeks, take a week off give your body a break, then prioritize a higher rep hypertrophy program.  Don’t keep going heavy all the time.

33. Do Front Squats Over Back Squats

34. Get a massage every month from a GOOD Massage Therapist.

35. Train your CORE.  I don’t mean do sit ups either.

36. Train more like an athlete and less like a pro bodybuilder to build muscle naturally

37. Focus on Hamstrings, Glutes & Lats.  Those are the muscles that show true power.  Not Chest & Biceps.

38. Don’t BE A MEATHEAD . (String Tank Tops Are Bad Enough I Don’t Know Why Someone Would Do This LOL)

Well, I actually have many addictions (more on that another time), but one of my addictions is quality training gear.

I love using quality training gear.  There is nothing like it.

When it comes to quality gear I highly suggest Rogue Fitness.

I know a lot of people think that this is Crossfit gear, yes they sponsor Crossfit but I DO NOT CROSSFIT (more on that if anyone is interested).  But the quality of Rogue Gear is just straight up sick.  Don’t think that because you don’t crossfit this gear isn’t for you.  No matter your “style” of training Rogue makes killer gear.

Ever see a kid on Christmas day?  That’s me when an order of Rogue Fitness Equipment shows up at Heavyweights Training Center.

I am actually unsubcribing from all e-mail lists that I don’t read or follow (you should join mine because I will always give you great info), but when I get an e-mail from Rogue I always open it.

I don’t care for Big TV’s, I don’t care of new sound steroes for my jeep.  I don’t care for brand name clothing.  But one thing I LOVE investing in is quality training gear for my gym and my clients.

Just today I ordered two of the new R 6 Power racks.  These racks are QUALITY

As well as you can see from the tour of my gym below I love my Rogue Gear

The ULTIMATE Garage Gym

Some of my favorites are

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If you have a home gym or you are looking to build one I strongly recommend Rogue Fitness, their quality and service is TOP NOTCH.

For more information on Rogue check out their site www.RogueFitnessEquipment.com

But I am not gonna lie, I love my stim based pre workouts.

I have tried a ton of them over the years.  Jack3d was one of my favorites when it hit the market (Then it got pulled in Canada, more info on that HERE), so I have been looking for another pre workout and I found one that I really love.

Betancourts D-Stunner.

I am not going to lecture you on how to use pre workouts but you should ALWAYS CYCLE THEM.  If you get to the point that 1 MR, Jack3d,, etc doesn’t work anymore please don’t email me with questions like “Rob 1MR doesn’t work for me anymore, what do you recommend I use?”

My answer is always this, NOTHING.  Take a break!  Your adrenals need a break, listen to your body.

Remember pre workouts are designed to make your workouts better.  If you want to build muscle, lose fat, then most of that is made in the KITCHEN.  You have to eat right.  There is NO excuse for poor nutrition except for laziness.

Give it a try and leave me your feedback below.

I found out about John Izzo & Shatterproof spine a few years ago after searching (exhaustively) for CORRECT information on dealing with my own lower back injury/issues.

If you want to read about how I went from squating 405 lb for 4 reps to not being able to walk you can read about my lower back injury by going HERE.

Trying to find GOOD usable information is hard and for years I did the WRONG things in the gym and my training (and more than likely made my lower back worse!)

I was doing stupid exercises like Russian Twist (with weight…not good), Reverse Hypers, 100′s of Sit Ups a day, and tons of Flexion exercises.  The harder I trained, the worse my back got.

Thankfully I found John and Shatterproof Spine and I helped me TREMENDOUSLY.

Just last month I had the pleasure of doing a interview on Jon’s Blog (you can read it by going HERE).

The bottom line is this, training with back pain SUCKS.  It is not something you want to experience, ever.

So You Have Two Options With Your Lower Back

1. You learn the correct way to AVOID damaging your lower back with CORRECT Training.  This will keep you happy and healthy for the rest of your life.  Trust me when I saw you NEVER EVER EVER want a back injury of any sorts, let alone one that will really set you back.  Invest in yourself and PROPER Education and keep your back healthy.

2. You have already busted your back and now your paying for it.  It could be a slight tweak that you are watching or it could be a herniated disc (welcome to my world). 

It could be numerous things but the things you want to know are

A. Whats going on with your back.

B. What you can do to NOT let it get worse and

C. How to train CORRECTLY to improve it.

I can’t stress enough how important it is to keep your LOWER BACK HEALTHY & STRONG.

I can say without question that Shatterproof Spine from John Izzo is a fantastic product and a INVESTMENT in your Training & Health.

You can get more info on ShatterProof Spine at => www.ShatterProofSpine.com

Here is my testimonial on John’s site and I mean EVERY word of it.

So I am pretty happy that today I got my first blog post feature on Super-Trainer.com.

I have big plans for me as a coach and business owner this year.  2011 was an amazing year and I plan to top in for 2012.

One of the areas I love is helping other trainers & small business owners.  Bottom line is running a small business is damn hard.  There is a reason 4 out 5 business’s fail and 9 out of 10 Fitness Business’s fail.

Did you know that the Gym Business had one of the highest rates of business closures 2010.  Scary thought.

So if I can help any other personal trainers, coaches, small business owners I will.  I love to help people.

Helping clients get the BEST Supplements for their dollar value and helping other trainers make more money is a win win situation.

Super-Trainer is s a great resource for Personal Trainers.  I suggest you check it out.

The site is www.Super-Trainer.com

You can check out my blog post at www.super-trainer.com/supplement-sales-for-trainers/

I met Dan at a Seminar about 2 years ago and we really clicked.  He is my “Brother From Another Mother” as well he is Asian and I am about as white as you get lol.  But we hit it off big time.

We spent one day chilling in Vegas at Caeser’s talking about Life, Fitness, Fasting and everything under the sun.  He is a very cool and honest guy, which is why I am proud to call him a good friend.  As well I didnt know much about Fasting and know we use it with ALL our Ripped clients and their results have improved big time.

Next up is Roman.  I met Roman last year and he is a solid, cool, intelligent guy.  Oh and the dude likes to PARTY.  I don’t get out partied often, but Roman handed me my ass lol.   Even looking at Tequila made me want to urge for months lol.  BUT it was all worth it.

Here are the Benefits

-> Learn the SHOCKING DIET MYTHS the media and food industry need you to believe in order to stay profitable…myths designed to keep you fat..and how to avoid it.

-> The PERFECT way to eat carbs to put your body into fat burning overdrive

-> Find out why the most “important” meal of the day is completely SABOTAGING your attempts to lose weight (and how to fix it)

-> The instant and easiest secret that eliminates inconvenient diet from your life

-> Learn the ONE eye-opening trick that lets you eat less, spend less, and weigh less, while feeling fuller, longer
    All for FREE

Grab it by clicking here => 5 Diet Rules You MUST Break

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If you go to the gym on any given day you will usually see the same people, generally doing the same workouts, and getting the same results (aka NO Results).

I know how frustrating this can be.  I experienced it myself when I was first starting into BodyBuilding many years ago.  I did EVERYTHING right (Or so I thought).

I trained my BUTT off, I got plenty of rest, I always changed my program, I got stronger, BUT I never got any bigger.  NADA.  And there is a reason why.

It’s the SAME REASON that people do hours of Cardio to get lean (dumb), tons of sit ups to get abs (waste of time).

You see it doesn’t matter your goal, if you want to Build Muscle, Lose Fat, it all comes down to ONE BIG THING.

That one thing is NUTRITION.

Sad but true Nutrition is the #1 thing that is going to change your results PERIOD.

I can’t stress it enough how important this is for CHANGING your body.

We see it all the time with our Rippedin42 program.  For example 70% of people that join our program are already working out at least 4 days a week.  Think about that.  7 out of 10 of our members are working out 4 days a week but NOT GETTING RESULTS.

Once we get them in my gym the FIRST thing we tackle is their nutrition.

I would sooner see a client miss a workout rather than mess up their Nutrition for the day.

Notice how I don’t say the D word, Diet.  The reason is because of a few reasons.

“Diet” seems to be something you do for a short period of time.  Well what happens when you stop that diet?  You go right back to where you were before, if not even worse!  I have seen it happen too often.

The #1 thing you MUST do in order to change your body, health, energy is to change your dietary habits ASAP.

One of the biggest issues with proper nutrition is “What to eat”.  I know it is not easy to figure out.  It took me years of trial and error figuring out proper nutrition.  I put everything I know into Muscle Building Nutrition & Double Your Fat Loss to make it EASY as pie to understand Nutrition depending on your goal.

Another big thing aside from what to eat is how to eat.

I personally hate cooking. I have said this time and time again, I am just not someone who likes to cook, however when I dial it in and want to make gains I get my butt in the Kitchen and start cooking.  As well my girlfriend Danielle is a great cook which helps us big time.

One great resource I strongly recommend you check out is Anabolic Cooking.  It is one of THE BEST Cookbooks out there and right now it is on sale this week.  Regular price is $77 and it’s on sale for $40 Off….this is the LOWEST Dave has ever had Anabolic Cooking available for.

=> Metabolic Cooking On Sale For $37

Here is one of my Favorite Recipes from Anabolic Cooking, Simple, Easy and notice REESE BUTTER CUP lol.  That will do it for me anytime .

However if you want to maybe make your life better or just look at something differently this may help you

I want you to think about all the things in your life that you remember.  The big ones.  You know when you got uncomfortable and did something that you didn’t want to do but you did it anyways.

It could be asking out your boyfriend or girlfirend, it could be going on a trip to Europe, it could be  taking a course in school, it could be jumping out a plane, it’s all whatever is relevant to you but think about those moments.

For all those awesomome moments you had to say “Fu*k it”, you had to get uncomfortable, ignoring those little voices in your head saying

“You can’t do it”

“You will fail”

“You can’t afford that”

“She will say no”

“People will think your crazy”

“That person is full of Sh*t”

and on and on….

BUT….at some point you ignored all that and you said “Fu#k it’, and you listen to your GUT and you did it.

Generally these are the moments that change your life, they are something you reemember and make you a better, happier version of yourself.

I see it all the time with our Rippedin42 program.  They finally say “Fu*k it”, and when they do they finish and become happier better versions of themselves.

You need to say “Fu*k it” more often in life

Everything in my life that I am proud of or that has made my life (and the life of others better) was a “Fu*k it” moment.

Heavyweights Store, I had NO business experience, but I said “Fu*k It, whats the worst that can happen”? I have helped thousands of people with this store, met some amazing people and have an amazing team around me.

Heavyweights Training Center was a “Fu*k It” moment.  Now I LOVE Coaching people, I have impacted so many great people and made their lives better.

Meeting my girlfriend Danielle was a “Fu*k it” moment. I wanted to ask her out badly, everything told me not to except my gut said “DO IT”, it has made my life and many others lives better.

The more you can say “Fu*k it”, and get uncomfortable the better your life, and those around you will be.

A few other things as well.

Remove the word “Luck” from your vocabulary.

Remove the words “I can’t” from your vocabulary.

You just have to believe in yourself and say “Fu*k it” more often.

When you do you will be surprised how you feel.

Max brings our family up to 5 dogs and 2 cats.

We kinda love animals . We love rescuing dogs.

In case you missed it before here is the story on Becka, be warned it may make you shed a tear if you are a dog lover.

Here is the quick story on Max.  How people can do this to a dog is beyond me.  Honestly this breaks my heart more than anything in the world. If you take a dog TAKE CARE OF HIM!

Here is what we know about Max, this is very sad.

“The only information I really have about him is he is approx.. 12-14 years old and spent most of his days in a shed but did come inside at night. The owner wasn’t willing to pay the fine to get him back and told me to put him to sleep! 

I figure if he cares that little about the dog, he doesn’t deserve to go back to him either. What I have observed from him here at the kennel is: he is an intact male, great will all other dogs and people, even children (I brought my 2 year old son down to meet him). He is housetrained and is very quiet. His eyes do have a bit of a blue glaze and his teeth are very bad  from being of older age, as well as you can see at times his rear end seems a bit lame. He is very gentle and loves nothing more than to be scratched behind his ears or just lie at your feet and sleep.”

My girlfriend Danielle has a heart of cold and wanted to save Max.  So while I am in California she went and picked up Max and welcomed him to our family.

Max is now in good hands with our Family.  As I write this I am in California and really looking forward to seeing him and taking care of him.

I promise Maxl be spoiled for the rest of his life and NEVER have to be alone or sleep in a shed again.

First thing i always do as soon as I land is go exploring and find a grocery store.  Then right after that I find a Starbucks .

I always try to prepare and these days it isn’t hard to find good options.  I will say that out of ALL the places I have traveled Kentucky was by far the hardest place to eat clean options wise.

I still remember the look on the waiter when I asked for Scrambeled eggs with nothing else and he brought them loaded with cream and cheese, and I asked for just PLAIN BOILED EGGS and he looked at me like I had 10 heads!

If you have any good travel nutrition tips leave em below, if you have any questions post them here and I will reply and help you.