The 5 Laws to Build Quality Muscle ~ Law 5: The SECRET


Law 5 : The Magic Formula


Ah… The magic formula, the secret routine and nutrition regimen to build the perfect physique. This formula has been and continues to be sought after from fitness enthusiasts and supplement companies are racking in BILLIONS of dollars as a result. Well guys we at swxller have that secret and we are going to share it with you right now!!


The secret is.. (Shhhh so nobody can here us)


The secret is… laws one through four of this series!! Long story short, THERE IS NO SECRET! In law 4 we spoke on trusting the process to build muscle and quite frankly if you have the proper mindset (law 1) eat properly and CONSISTENTLY for growth ( law 2), train hard using compound lifts using the techniques of progressive overload (law 3), and remain consistent (law 4), there is no way that you cannot build muscle!! True enough there will be claims of the latest supplement or training technique that will miraculously pack on serious pounds of muscle, but understand that the human body has ultimately remained unchanged for hundreds of thousands of years. ( even longer than that but that is a discussion for another day guys). The same techniques that have worked for the strong man of old as well as the great Arnold will work for you.


It’s so simple its scary right?? It may seem unbelievable but we assure that these laws will never fail you unless you fall within the 5 pitfalls we are about to share with you. If you have ever committed any of these mistakes don’t worry it isn’t the end of the world. We at swxller want to help you identify them early so that you can reach your goals.


You change your nutrition to what your friend is doing


You have the perfect plan, you have your meals all planned out, and then you friend calls you will this new secret they have found out to get big. Sound familiar? Understand that sound principles will always trump the latest fad diet that hits the market. If you want to build quality muscle you will need a healthy ratio of protein fats AND carbohydrates. So many articles and “research” claims to drastically cut one of these macronutrients, but this trend is extremely dangerous and will kill your goals and muscle growth.  SCIENCE shows us that 1-2g protein, 0.5g of fat and 1.5g of carbs per pound of body weight is optimal for positive muscle growth. You can play with these numbers and are encouraged to to see what works best FOR YOUR BODY, but DO NOT slash one macronutrient out of the equation.


  1. You are a walking pharmacy


You study like a phd student and the people at gnc know your name by hart. Don’t be this person guys. Supplements are just that, SUPPLEMENTS. The pharmaceutical route to get huge never lasts, is detrimental to your health, and can land you in jail if you fall all the way off the wagon ( steroids). If your goal is to build long lasting muscle there are only really a few supplements that you REALLY need. Those are a quality whey protein that has a very low sugar and carb content with high protein per serving. On a buffet? CVS brand whey protein has 26g of protein per scoop and only 6g of carbs and VERY low sugar for less than 20 bucks. You will also need a good fish oil for inflammation and another source of high quality fat. You will also need beta alanine and branch chain amino acids (BCAAS) for recovery and green tea to keep your metabolism running. These have been proven to be effective in building quality muscle along with the RIGHT DIET. You have to eat properly to grow, not be a walking pez dispenser.


  1. You are the ultimate muscle confuser


Or so you think! True enough you should change your routine to keep your body guessing what you are doing to continue to build muscle, but this doesn’t mean every 3 days! If you read law 4, it takes 90 days to see a true transformation in your body. If you are looking to build muscle however you simply need to change the amount of weight you are lifting and shorten your rest time. This slight change will have the same effect as completely changing exercises.  In the event that you are a complete novice, you need to master the basics before you want to hang from a flag pole like you see all over Instagram. Learn and master the squat, bench, military press, deadlift, pull up and dip. We assure that if you learn these exercises and do them well you will be a beast! Once these are mastered go ahead and do a million musle ups. But make sure you can do an ACTUAL strict pull up first.


  1.  The quick fix guy


Patience, patience patience. Read law 4 thirty times and burn this law into your head.


  1. The life of a yo yo


This mistake may be the worst of them all! You have followed these laws to a T and you have started to see gains right in time for the summer. You go to that pool party, day party and everyone is looking and asking you what you did! What’s your “secret” and they have to get on your level. And what do you do?? STOP. You start to rest on your laurels and after a few months you are back to square one. Sucks right? If you have made this mistake you have to understand that the fit lifestyle is just that, a lifestyle. The body’s physiological response to added stress in the form of weight lifting is increased muscle. When you fuel your body properly along with this stress your body will begin to form and look the way you want it to look. However once you take this stress away and revert back to bad eating and sleeping habits, you body will revert back into the body you don’t want. You will cause your body to enter a catabolic state in which you will start to lose the muscle that you worked so hard to gain. When you embark on this journey understand that have one has to continue to practice these habits to continuously see improvement. Although cliche, if you don’t use it, you will lose it.



We hope this this information helps you and be sure to let us know how you are doing using the hashtag #swxller on Twitter (@swxllerco) and INSTAGRAM (@swxllerco).