Top10Digest

WEALTH CREATION BY BECOMING A LANDLORD

noreply@blogger.com (Project RiseUp2010) — Wed, 21 Dec 2011 20:31:00 +0000

Wealth Creation is a skill that many people attempt to master. Many people attempt to create wealth through real estate investing, but fail to do so because they lack the knowledge needed to become successful.

A very simple wealth creation strategy that you can use to become wealthy is to become a landlord. Becoming a landlord is the classic wealth creation model of real estate investing. Let's assume that you acquire ten properties worth $100,000 each and after renting them out consistently for ten years, they are now worth $180,000 each. Not taking into account the income that you received from these properties over the last 10 years, you would have increased your wealth by $800,000 just off of the appreciation alone. That is why becoming a landlord is a powerful wealth creation strategy.

The concept is simple in theory, but takes good management skills in order to be successful long term. If you can purchase numerous houses, rent them out consistently, and manage them well, then you will be well on your way to creating wealth and financial freedom for yourself. Unfortunately, the reality is that the beginning years can be tough on beginning landlords because generally the expenses on your rental properties will be high and the income will be marginal. Over the years as the income increases the profit generated from these properties can be significant.

Management is really the key to a landlord's success and wealth creation. If you plan to follow this business model and hold these rental properties for the long term, then you must know how to effectively manage these properties, or you must hire a property manager who can properly manage them.

The image of being a landlord strikes fear into the hearts of many aspiring real estate investors. All they can picture are the late night calls from tenants claiming that the toilet is broken. However, this is rarely the case, and for the savvy landlord who hires a property management firm, this is never a concern. The reality is that a well managed property can provide you with a large passive income. You might start off investing in single family houses, but eventually you will want to upgrade to apartment investments in order to maximize your returns. If you are committed to taking the plunge as a landlord, and acquire good properties and manage them will, you can look forward to creating wealth that most people only dream about.

The goal of wealth creation is truly up to you. Study your market and the rental rates in your area and try to find a good property manager. These simple steps will put you on the right path to wealth creation by becoming a landlord. Hopefully, that this article has been of help to you. If you have questions, please feel free to leave a comment in the section below.

By: Perry Pearson, ArticleBase

THE TOP 10 SECRETS TO GREAT SEX!

noreply@blogger.com (Project RiseUp2010) — Tue, 11 Jan 2011 20:32:00 +0000

Clearly there are no rules, only what lovers have known since Antony and Cleopatra: "Pay attention, be kind, and be loving". But the following Top Ten List might be a useful reminder! Enjoy!

1. Guys: Great sex starts in the kitchen! Wash the dishes, take out the trash, give her a break, let her know she's appreciated. Romance and exhaustion do not mix -- think about it! (Besides, standing there, side by side, washing and drying those dishes, hands could get to roamin' and motors could get to tickin' ...the most amazing things do happen!)

2. Gals: Tell that old fool just exactly what you've been waiting for! Most males are notoriously poor mind readers, they just don't "get it." So tell him! "A little softer" or "let me show you" goes much further than, "How come you never seem to know what I want?"

3. Guys: Take time! Sex is about fun, relaxation, laughter and love -- this is not a competition or a 50-yard dash to the finish line! Start slow, let it build, then finish strong. A glass of wine, maybe some music, a backrub, even a few minutes of silence can shift the mood and make things verrrry interesting!!

4. Gals: Make Time! How often does sex happen last thing at night, with two exhausted people trying to find each other in the dark? Or, first thing in the morning, half asleep, with bad breath? If sex is important, why not treat it like getting your haircut or picking the kids up after school? In other words, schedule time, put it on the calendar and treat it as a key part of keeping yourself and the family running smoothly.

5. Guys: Think about your 4th date with the woman you love, after you were well acquainted but everything still felt new and exciting. Remember thinking about it, scheduling it, making dinner reservations? Remember being on time? Did you bring flowers, maybe plan something romantic or special? Remember taking a shower and using cologne? Well, guess what -- she's still special and she's still waiting!

6. Gals: If you want great sex, seduce him! This is not rocket science! Most guys are sooooo easy. They're "visual" -- show him what he likes. They're easily flattered -- whisper what he wants to hear. Touch him right there, or if you prefer, right THERE!!! Tease him, just don't be a tease.

7. Guys: Surprise her. Women love that. And, the beauty is, almost anything will work. Surprise her with flowers, with a card, get a baby-sitter for the evening, put a note on the windshield of her car. Even surprise her by cleaning the bathroom! Almost anything will work, just be kind, be gentle, and put a little thought into it.

8. Gals: With all the talk about "size", remember that a man's biggest sex organ is his imagination -- so use your own! Everyone has fantasies -- some romantic, some kinky, maybe even a few that are slightly dangerous or outrageous. What are yours? And, what are his? Why not play dress-up? Why not go on a date with someone "new"?

9. Guys: I just told the gals you have a great imagination -- don't make me a liar! Use it! How long has it been since you had sex in the back seat of a Ford? Would she enjoy a date with a spy? Being seduced by a plumber or "the cable guy"? Is your shower big enough for two? Ever done it at the office -- how about her office?

10. Gals: Take time to add variety and spice with tasteful magazines, toys, movies and beautiful lingerie. For most people (including men) pornography quickly turns into a turn-off, but a little satin and lace, maybe some sensual pictures or using common household items in a whole new way can sure add delight to the old routine. Explore, experiment, lock the bedroom door and play some brand new games! As they say, "Just do it!"

Source: Resources for Success! - Dr.Philip E. Humbert

Top 10 Traits of Highly Successful People

noreply@blogger.com (Project RiseUp2010) — Fri, 27 Aug 2010 04:26:00 +0000

We have all read about people who are successful briefly. They win a gold medal, make a fortune, or star in one great movie… and then disappear. Or, there are those like Marilyn Monroe and Howard Hughes who achieve extraordinary success, at the cost of their own lives. These examples do not inspire us!

Our focus and fascination is with people who seem to do well in many areas of life, and do it over and over through a lifetime. In entertainment, think of Tom Cruise and Angelina Jolie. In business, think of Bill Gates and Warren Buffett (multi-billionaires), and a local grocery store owner who is famous for the money he’s give to children’s charities.

As a Naval Officer, husband, businessman, politician and now as a mediator and philanthropist on the world stage, Jimmy Carter has had a remarkable life. We all know examples of people who go from one success to another.

These are the people who inspire me! I’ve studied them, and I’ve noticed they have the following traits in common:

They work hard! Yes, they play hard, too! They get up early, they rarely complain, they expect performance from others, but they expect extraordinary performance from themselves. Repeated, high-level success starts with a recognition that hard work pays off.
They are incredibly curious and eager to learn. They study, ask questions and read – constantly! An interesting point, however: While most of them did well in school, the difference is that they apply or take advantage of what they learn. Repeated success is not about memorizing facts, it’s about being able to take information and create, build, or apply it in new and important ways. Successful people want to learn everything about everything!
They network. They know lots of people, and they know lots of different kinds of people. They listen to friends, neighbors, co-workers and bartenders. They don’t have to be "the life of the party", in fact many are quiet, even shy, but they value people and they value relationships. Successful people have a rolodex full of people who value their friendship and return their calls.
They work on themselves and never quit! While the "over-night wonders" become arrogant and quickly disappear, really successful people work on their personality, their leadership skills, management skills, and every other detail of life. When a relationship or business deal goes sour, they assume they can learn from it and they expect to do better next time. Successful people don’t tolerate flaws; they fix them!
They are extraordinarily creative. They go around asking, "Why not?" They see new combinations, new possibilities, new opportunities and challenges where others see problems or limitations. They wake up in the middle of the night yelling, "I’ve got it!" They ask for advice, try things out, consult experts and amateurs, always looking for a better, faster, cheaper solution. Successful people create stuff!
They are self-reliant and take responsibility. Incredibly successful people don’t worry about blame, and they don’t waste time complaining. They make decisions and move on. Sometimes they are criticized for taking this to extremes – Jimmy Carter carried his own briefcase and a President "shouldn’t" do that! Extremely successful people take the initiative and accept the responsibilities of success.
They are usually relaxed and keep their perspective. Even in times of stress or turmoil, highly successful people keep their balance, they know the value of timing, humor, and patience. They rarely panic or make decisions on impulse. Unusually successful people breath easily, ask the right questions, and make sound decisions, even in a crisis.
Extremely successful people live in the present moment. They know that "Now" is the only time they can control. They have a "gift" for looking people in the eye, listening to what is being said, enjoying a meal or fine wine, music or playing with a child. They never seem rushed, and they get a lot done! They take full advantage of each day. Successful people don’t waste time, they use it!
They "look over the horizon" to see the future. They observe trends, notice changes, see shifts, and hear the nuances that others miss. A basketball player wearing Nikes is trivial, the neighbor kid wearing them is interesting, your own teenager demanding them is an investment opportunity! Extremely successful people live in the present, with one eye on the future!
Repeatedly successful people respond instantly! When an investment isn’t working out, they sell. When they see an opportunity, they make the call. If an important relationship is cooling down, they take time to renew it. When technology or a new competitor or a change in the economic situation requires an adjustment, they are the first and quickest to respond.

These traits work together in combination, giving repeatedly successful people a huge advantage. Because they are insatiable learners, they can respond wisely to change. Because their personal relationships are strong, they have good advisors, and a reserve of goodwill when things go bad. And finally, none of these traits are genetic! They can be learned! They are free and they are skills you can use. Start now!

Source: Resources for Success! - Dr.Philip E. Humbert

Top 10 Steps to Extraordinary Personal Wealth

noreply@blogger.com (Project RiseUp2010) — Fri, 27 Aug 2010 03:31:00 +0000

In an era of wealth and opportunity, and in an age of unlimited freedom, attaining wealth is primarily a matter of choice and determination.

The following are suggestions for rapidly increasing your personal income and wealth.

1. Develop a healthy awareness of money.
Most of us either ignore our cash flow and don’t have a budget, or we think of money as a "problem". Instead, begin thinking of it as energy, as a resource and as a tool to be managed and used wisely.

2. Develop a healthy desire for money.
Money is neither evil nor the source of happiness. It is a tool that can be used well or badly, but most importantly it can be used to achieve many of life’s dreams and priorities. Having more of it increases your choices, and your responsibility.

3. Develop a healthy personal foundation.
It is difficult to attract or keep money if your life is in chaos. To achieve significant wealth, pay attention to your attitude, your relationships, your values and your integrity. Money tends to flow to those who are prepared to handle it well.

4. Resolve ALL addictions.
Substance abuse will obviously undermine any real ability to attract and manage large amounts of money, but other addictions are equally dangerous. Addictions to shopping, drama and excitement, to power or sex or a need to have the newest gadget will all destroy freedom of choice, and your ability to handle money responsibly.

5. Spend less than you make.
An obvious point that most of us ignore. Have and use a budget, track your cash flow, decide what you need compared to what you want. Unless you use credit cards as a tool to monitor your spending, avoid using them at all. If you’re living on credit, juggling one card against another, get professional help!

6. Save a significant amount.
Most experts recommend paying yourself first and saving anywhere from 5% to 20% of your income. The amount or percentage that you save is probably not as important as the principle. If at first you only save 1%, make that deposit every single week, do it without fail, and congratulate yourself! Even 1% is a great beginning!

7. Cut your spending by 25%.
That’s a huge amount! For most of us, it’s also entirely possible. Take your lunch, buy less junk, rent a movie instead of going to the theater, make a picnic instead of dinner at a restaurant, re-cycle and repair rather than throwing things away and buying new. Live cheaper, simpler and closer to the earth.

8. Learn the principles of investing.
Most community colleges have courses on investing in stocks, real estate, commercial property and even collectibles. Pick your preference, study hard, buy smart, and let your money work for you rather than you always working for money. But, never try to get rich quick! We’re talking about investing, not speculating.

9. Develop long-term passive income.
Whether this is interest from bonds, profits from a business, or residuals from your last TV commercial, develop assets that will generate positive cash flow for years to come, whether you are working or not. Rental property has been a favorite, but so are stocks and mutual funds.

10. Develop wealth consciousness!
This is a conscious, specific desire to be aware of money, to have money, and to use money to reflect your values and your priorities. Some of us virtually choose poverty because of our refusal to take responsibility for how we handle money. Others, live as misers and never use money to expand their horizons and develop their lives. You can decide to have a healthy, exciting and profitable relationship with money. Choose wisely. Start today!

Source: Resources for Success! - Dr.Philip E. Humbert

Top 10 Steps to Becoming a Millionaire

noreply@blogger.com (Project RiseUp2010) — Fri, 27 Aug 2010 02:50:00 +0000

There is perhaps no more important decision than to take charge of your own financial future.
We live in a world of opportunity, and yet most people are buried in credit card and other debt.
Nevertheless, you can become as financially independent as you wish to be.

Here are the Top 10 keys to your financial success:

Decide to be financially successful. This is different than wishing, hoping, wanting or even desiring to be rich. Make a commitment that this is going to happen! Financial independence is not an accident or matter of luck, and it usually requires some inconvenience. Have you decided to achieve this goal?
Understand how money works. Most of never studied finance or investing in school. Most of were never even taught to balance a checkbook! To master anything, you have to understand it. Read. Study what successful people do. Take classes.
Master your relationship with money. Some of us spend for excitement, to show off, to prove we can. Some of us are addicted to spending, and some of us are just careless about it. Whatever your relationship with money, understand it and develop a relationship of respect, appreciation and gratitude. Use your money, rather than allowing it to run your life.
Set specific goals. They should be challenging, but not unbelievable, just out of reach but not out of sight. Challenge yourself to be out of debt by a specific date. Make a commitment to saving an exact amount each month.
Develop a budget. A budget is a set of dreams and aspirations. It's how you really, really want to use money to benefit your family and run your life. Budget to buy the things you really want, and to eliminate the "impulses", the toys that waste too much of our income. A budget is a map to your destination. Have one and use it!
Reduce spending. Yes, this comes after making a budget, because when you begin getting control of your money (rather than the other way around) you have powerful new reasons to reduce expenses. Most self-made millionaires live far below their means! You should to.
Begin investing. Most of us spend or speculate. Both are roads to disaster! Invest in things you understand. Invest cautiously, wisely, and regularly. The objective is not to "make a killing", but to get rich over time. Know and obey the distinction between gambling, and putting your money to work for you.
Increase assets. Most people try to increase their income, and that's a mistake. Making more money means paying more taxes. It takes time and hard work. And, when wealth arrives in the form of cash, it's easier to spend. Millionaires buy stocks and buildings, they invest in assets that will make them rich – and that are hard to spend on a whim!
Reduce taxes. Most Americans pay more in taxes than for food, clothing and shelter combined! It is your largest expense! The poor and middle class don't realize how much they pay because it's deducted from their pay check. The wealthy know there are legal and appropriate ways to shelter income, to invest in socially-responsible ways, and that the tax code encourages this. Learn the tax laws and use them for your benefit! (Yes, it's the most boring reading you'll ever do, and worth it!)
Use your wealth wisely. Someone once said, "The reason most of us aren't rich is that we'd spend it all on ourselves." Give. Share. Help others. When you use money to make a difference, to have a positive impact, you get the chance to do more. Being greedy and selfish will not draw money to you. Investing in your community, will!

Source: Resources for Success! - Dr.Philip E. Humbert

Top 10 Secrets of Getting Rich!

noreply@blogger.com (Project RiseUp2010) — Fri, 27 Aug 2010 02:30:00 +0000

As many people have observed, "Success leaves clues." If you want to achieve extraordinary success in the coming year, study the experts, do what they do, and modify their techniques to suit your particular situation. It's easy!

Well, maybe not easy, but there are basic fundamentals. In the belief that we all need to be reminded of them regularly, here are some of the secrets that have helped me and my clients over the years:

1. Focus on values.  I've known people who made some money, but I've never known anyone who got rich without examining their own values, priorities and beliefs. Start by writing down a list of things you value, things you believe, what you want, and what you plan to do with this incredible life you have. Start with your values.

2. Get a life.  Before you can handle great wealth, you must make room for it. This is the old, "if you build it, they will come" model. Trying to squeeze success, wealth, fame or fortune into a small life won't work. Create a life first; the lifestyle of your dreams will follow.

3. Eliminate clutter.  Trying to create success and achieve wealth while your life's a mess won't work. Success requires clear priorities and a passionate commitment. Simplify your life. Eliminate the excuses. Clean up everything that distracts you from reaching your most important goals.

4. Specify your results.  Nobody can hit a target they can't see. Define your outcomes and set clear, achievable results in advance. Know what "success" looks like! Have measurable, specific outcomes and determine that you will achieve them!

5. Burn your ships.  There's an ancient story about a Greek general who landed his troops on an enemy shore, then burned his ships. He wanted to make it very clear: Retreat and failure were not an option! Leave no room for failure.

6. Put in more than you take out. No one will pay you more than your services are worth! Get clear about that! You just can't fool people very long. Your services and your results must be far more valuable than the small fee you charge. Some people will rip you off; the rest will make you rich!

7. Live below your means.  Rich people know this. Wealth is accumulated, re-invested, used wisely and given away. It is never spent! Let the millionaire athletes and folks who win lotteries buy the fancy cars and flashy jewelry. If you want to achieve great wealth, live simply, invest wisely, enjoy it all!

8. Get rich slowly.  The key to great wealth is to minimize income, while maximizing your assets. Income is taxed. Income gets spent -- think about all the cars, boats, diamonds and houses people with huge incomes like to buy! Investing in assets that are hard to spend (buildings, stocks and bonds, collectible art, etc) creates wealth that is not taxed, and isn't spent on a casual impulse.

9. Pay lots of taxes.  No, I'm not talking about paying more than you owe, but pay every cent the law requires. Rich folks don't haggle over nickels and dimes, they invest to make millions! If you can legally avoid taxes, do so! Use the law to your advantage when you can. But juggling the books to hide income or save a few bucks, wastes your time, wastes your energy, creates fear of getting caught, and makes you cheap. Don't do it!

10. Give it away. You can't take it with you when you die, and money is not attracted to the selfish, the miserly or the mean. If you would attract money to your life, be clear about what you want to do with it. Contribute to charities that will use it for good. Make the world a better, richer place and you'll create wealth that will last for generations to come. Your children will thank you!

Source: Resources for Success! - Dr.Philip E. Humbert

Top 10: Ways To Attract Hot Women

noreply@blogger.com (PROJECT FAVOR) — Fri, 23 Jul 2010 12:15:00 +0000

Most guys think that it takes movie-star looks and rock-star money to attract hot women. The sad truth is, most guys have no clue what it really takes to attract hot women -- or they'd already be doing it. Check out the top 10 ways to attract hot women. Get the "total 10" of your dreams to look your way in the first place, and then start to feel the kind of attraction that can make your dreams come true.

No.10 - Get a track record

Hot women are competitive, way more than so-called "regular" women. When an extremely attractive woman discovers that you have things going on with other women, it increases her interest in a big way. In fact, the No. 1 thing that men who are successful with hot women have in common is a busy dating life. Hot women find that kind of challenge irresistible, so first and foremost do what it takes to start getting lots of dates with great, "regular" women.

No.9 - Be a man of mystery

We're not talking Austin Powers here. This means never lay out your life story the moment you meet a hot woman. Not only does it kill the anticipation and leave nothing left to reveal later, it may also prove to her that you're not the kind of man she wants to be with. In fact, hold some stuff back, especially the best stuff. She'll be way more impressed (and new sparks of attraction will fly) when she “discovers” them on her own.

No.8 - Prove you're a gentleman

Showing a woman that you're a gentleman is a powerful way to stand out from the crowd, and the smallest gestures go a very long way. Open a door for her and pull out a chair. Make sure you walk on the outside of the sidewalk. Put your hand on the small of her back when walking into a restaurant or across the street. You won't believe how quickly these small things set you apart from 99% of other guys.

No.7 - Don't be a creep

Sounds obvious, right? Hot women are constantly dodging creepy guys, so make sure you don't come off like one. The best way: Make sure you don't sweat the small stuff; fixate on imagined slights or get honest about an unreturned text message. When it come to attracting hot women, it's even more important to give the impression you're too busy to even care if she pings you back. Plus, when you lie back and stay cool, she’ll assume you're busy with other women.

No.6 - Be a man with a plan

Hot women love a man with a plan. So when you try to attract one, know by heart exactly what you're going to say and do ahead of time. Above all, never ask her to start making decisions. Make like James Bond and let her know exactly where you want to take her, what time you want to pick her up, and what she should wear. Let her be blown away by the way you've planned for every possible contingency and have taken care of every little detail.

No.5 - Get creative

Beautiful women get offers all day long. So when you approach one, be original. Be creative: Offer up fun things to do that she doesn’t keep hearing from other guys. Try a bike ride or suggest playing Frisbee in the park. Or, how about a tiny Italian cafe that has a fascinating story behind it? Tell her you want to sneak her up to the top floor of a skyscraper, or take her to a playground and go on the swings. Get creative --- you'll get her excited, guaranteed.

No.4 - Make her work for it

People don’t value what they don’t have to work for -- and it's never more true than with hot women. If you're at her beck and call, doing what she wants all the time, she won’t value or appreciate you, and soon she'll be gone. So, be unpredictable and a bit hard to please. Make sure she’s calling you as much (if not more) than you’re calling her. Ask her to help you out with small favors. The more work she puts in, the more she’ll "want it," and that includes sex.

No.3 - Go for it

Once you see that a hot woman's noticed you, do not leave her hanging. Hot women have guys coming at them from every direction, all the time, and they'll move on quickly from a guy who doesn’t have the guts to go for that first kiss (or anything else). Be a man and make your move; it'll prove to her that you're the type of confident, powerful man she's looking for.

No.2 - Keep her guessing

One of the biggest mistakes men make to blow it with hot women is being completely predictable. Guess what? That instantly kills the main two things that all women are desperately searching for: excitement and anticipation. So, in order to attract hot women, mix things up and keep her guessing. Don’t always call when you say you will. Go here instead of there. Do this instead of that. Get the picture? Keep her guessing and you’ll have no problem keeping her attention.

No.1 - Don't be desperate

Championship coaches tell their winning players: "Act like you've been here before." That's exactly what you need to do with hot women. The best way to lose one is to get possessive and desperate and start calling her 10 times a day. And if you start acting like you’re ready for marriage after the first date -- or even the fifth -- you might as well have the words “I’m desperate” tattooed across your forehead.

Source: Askmen.com

Top 10: Tricks To Build Muscle

noreply@blogger.com (PROJECT FAVOR) — Fri, 23 Jul 2010 11:39:00 +0000

Most men go about building muscle the same way: Lift until a specific muscle group feels like it’s going to explode, then suck down a protein shake after the workout. While these strategies will help you build muscle, there are several tricks to help you accelerate your progress and maximize the benefits of your training time.

No.10 - Exercise complexes

One way to stimulate muscle growth is to superset two exercises that use the same muscle groups, but in a different fashion. For example, perform a deadlift for six reps, then go into a discontinuous broad jump for eight reps. Among others, this activates the glutes, hamstrings and quads with a high-load, low-velocity stimulus, immediately followed by a low-load, high-velocity stimulus. In this case, the first exercise will increase the neural drive to the muscle for the second set, meaning you’re more likely to activate the maximal number of muscle fibers in the involved muscles.

No.9 - Heavy negatives

Muscles are stronger eccentrically (through the negative portion of the lift) than they are concentrically (the positive portion of the lift). As a result, the stimulus you present your muscle is typically limited by your concentric strength. This is why people can always control a bar down to their chest during a bench press, but may not be able to push it back up. Performing heavy negatives with a weight above your concentric one-rep maximum will maximally stimulate your muscle in an eccentric movement pattern. This is especially effective with exercises like squats, chin-ups and bench-pressing. You can use this technique with arm work too by combining exercises like a dumbbell close grip bench press (for the positive phase) then a dumbbell skull-crusher (for the negative phase) or a dumbbell hang clean (for the positive phase) and a dumbbell biceps curl (for the negative phase).

No.8 - Hydration

In order to stimulate muscle growth, you need to provide your muscles with an overloading stimulus. It is a well-known fact that you can’t perform maximally, mentally or physically, if you’re dehydrated. In order perform each set with maximal focus and intensity, you need to be properly hydrated. Ensure that you’re drinking adequate water throughout the day. During your training, consuming a drink with some carbohydrates, like POWERADE ZERO, will help maintain adequate hydration and electrolyte levels.

No.7 - Minimize conditioning

Excessive conditioning is one of the biggest workout mistakes people make. Your body can only adapt to so many stressors. Excessive conditioning can increase your cortisol levels, which is a catabolic (breakdown) hormone. For “hard gainers,” burning extra calories will make it increasingly difficult for you to add mass. If you aren’t an athlete, and you move throughout the day, you can get away with a few training phases without any conditioning.

No.6 - Maximize your sleep quality and quantity

Quality sleep improves your anabolic (growth) hormone profile and facilitates recovery. Simply put, this allows you to train harder, recover faster and make better progress. Individual sleep needs differ, but you should aim to get between seven to nine hours of motionless, drool-pooling sleep a night.

No.5 - ZMA

Zinc Magnesium Aspartate (ZMA) is a mineral supplement reported to improve your anabolic hormone profile. Anecdotally, ZMA supplementation will improve the quality/deepness of your sleep. Regardless of whether the mineral supplement improves your anabolic hormone profile directly (unlikely if you aren’t consuming a zinc-deficient diet) or indirectly through improving your sleep quality, most men agree that it works.

No.4 - Timed sets

Research suggests that heavy sets lasting from 30 to 70 seconds are ideal for stimulating muscle growth. Traditional training programs call for a certain number of “reps” per set as an indirect way to reach specific “time under tension” lengths. Realistically, most men perform sets of 10 to 12 reps in less than 15 seconds. Performing sets for time guarantees that your muscles are stimulated for the time periods necessary for stimulating hypertrophy. Use timed sets sparingly, as they can be extremely taxing on the nervous system.

No.3 - Enhance preworkout nutrition

Most men focus on what they take in after they’re done training. While consuming a rapidly digesting protein and carbohydrate drink immediately after your training will help replenish your muscles’ energy stores and stimulate protein synthesis (muscle building), it still takes time for these nutrients to be digested and absorbed. Taking down a drink is better than eating a chicken sandwich because it takes less time to be digested and absorbed. For the same reason, consuming your training drink immediately before and/or during your training session (if your stomach can handle it) will help ensure that the nutrients are being delivered to the working muscle as quickly as possible, leading to a faster recovery process. Using this strategy will also provide your body with nutrients while you’re training, which can give you the extra push you need to get through your last few exercises.

No.2 - Use multi-joint exercises

Most men spend way too much time on single-joint exercises (like the chest fly and dumbbell curl) geared toward isolating a muscle and getting a “pump.” While a few isolation-based exercises are OK (and probably necessary), the majority of your program should be made up of multi-joint exercises, like deadlifts, chin-ups, dumbbell chest presses, and lunges. Multi-joint exercises activate/stimulate more muscle mass per repetition, which increases anabolic hormone production.

No.1 - Increase caloric intake

The most common complaint among men who want to add mass is that they “can’t put on weight, no matter what they do.” If you’re struggling to gain weight, you need to eat more. If you think you’re eating a lot, you aren’t. Eat more. Sneak in calories whenever you can. Add Parmesan cheese to your salads. Put peanut butter on your fruit. Get 2% or whole milk instead of 1% or skim. If you’re extremely lean, your body can probably tolerate a higher amount of calories from quality carbohydrates, so try to add more whole grain bread, pasta and quinoa to your diet, especially early in your day and on training days. Every couple weeks, spend three or four days writing down everything that you eat, and feed it into an online tracking system like the one at FitDay.com to see how many calories you’re taking in and where they’re coming from. If you’re built like Gumby and you aren’t adding muscle, you either aren’t eating enough or your training program is garbage.

Source: Askmen.com