The strength of a fully grown silverback gorilla is equal to 20 adult human males. With such a lean body and brutal strength, one can't help but aspire to build similar physique and power.
I decided to write this article for like-minded people who have set a goal for themselves to achieve hypertrophy and strength similar to gorillas.
Before we begin, it is important to note that gorillas are able to build muscle way easier than humans due to their genetics (It's not like gorillas spend the day squatting and bench pressing).
With that said let's dive into the article, here are 10 tips to build a gorilla-like physique and strength:
1. Focus on arm workouts:
Have you ever noticed how massive a gorilla's arms are?
In fact gorillas have more muscles in their arms than in their legs!
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| Notice the huge arm muscles compared to the smaller legs |
Now of course it is not humanly possible to have arms that are bigger than your legs, but the idea is to focus on building massive arms in order to mimic the gorilla physique.
It is a good idea to incorporate a variety of arm workouts in your training program.
A good arm workout program should target every muscle in your arm including: the biceps brachii, brachialis, triceps and forearm muscles.
Exercises to target the biceps brachii:
The biceps brachii consists of two heads: long head and short head.
It is important to target both heads in your workouts.
To work both heads of your biceps you can do one of the following exercises:
- Bicep dumbbell curl
- Barbell bicep curl
- Concentration curl
- Preacher curl
- Dumbbell hammer curl
Exercies to target Brachialis muscle:
An often overlooked and neglected muscle of the arm is the Brachialis, training this muscle can give you bigger, stronger arms.
Some great exercises to target the Brachialis are Dumbbell hammer curl and Preacher curl (mentioned above) in addition to the following exercises:
- Zottman curl
- Reverse curl
- Cable rope curl
Exercises to target Triceps:
Triceps are responsible for 2/3 of your arm size, so I can confidently say this is the most important muscle you would want to target.
You need to target all three heads of the Triceps in order to get the best arm hypertrophy.
The best exercises to target the Triceps are:
- Overhead Triceps extensions
- Triceps pulldowns
- Dumbbell floor press
Exercises to target forearm muscles:
The forearm includes a lot of muscles: extensors, flexors and brachioradialis, but with a few exercises you can target all of these muscles easily.
The best exercises to target forearm muscles are:
- Wrist curl
- Reverse wrist curl
- Farmer's walk
2. Stay lean:
When it comes to building muscle mass, gaining some fat is inevitable, but how are you going to show off your gorilla physique if your muscles are covered with thick layers of fat?
Here's where good diet and cut takes place. You should aim for a body fat percentage is between 6% and 13% in order to have a toned muscular body.
Here are some tips to stay lean:
- Add some cardio exercises to your workout program.
- Avoid junk food.
- Calculate your caloric intake using a calculator.
- Eat lots of fiber.
3.Eat a caloric surplus:
This is perhaps one of the most common tips you'd hear from muscle building gurus. A caloric surplus is the additional amount of calories you consume above your maintenance calories.
A caloric surplus is essential for muscle growth because muscle recovery requires additional calories.
A good caloric surplus for an adult male is around 250 calories/day. It is necessary to calculate your ideal caloric surplus in order to stay lean and not gain lots of fat while bulking.
4. Lift heavy weights:
In order to build gorilla strength you obviously need to lift like a gorilla.
Obviously, you can't lift small weights and expect to build massive muscles and strength.
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| You need to lift big in order to get big |
Using progressive overload is a great method to start lifting heavier weights.
What is progressive overload?
Progressive overload is a method of strength training that involves gradual increase in stress placed on your muscles.
In other words it is a gradual increase of weight, repetitions or frequency of exercise.
It is advised to keep these increases within 10% or less a week to allow for muscle adaptation and avoid injury.
5. Eat lots of Protein:
Muscle recovery requires an adequate amount of amino acids (the building blocks of proteins). It is important to include a variety of protein sources in your diet in order to provide your body with all kinds of amino acids and micro nutrients.
A good muscle building diet must include at least 100 grams of protein / day.
Some great sources of protein are:
- Chicken breast: 31 grams per 100 grams
- Eggs: 6 grams per egg
- Greek yogurt: 10 grams per 100 grams
- Fava beans: 8 grams per 100 grams
- Fish: 22 grams per 100 grams
6. Eat some carbs:
A very common mistake in muscle building is ignoring the importance of carbs.
Carbs are not entirely bad, and you won't get fat if you pay attention to the amount of calories you're consuming.
I suggest consuming complex carbs (like rice and potato), as they're slowly absorbed in the alimentary system and they also help you feel more full.
It is also important to avoid refined carbs (found mainly in fast foods and artificial juice) as they're low in nutritional value and rich in calories.
7. Stay hydrated:
Another underestimated factor in muscle growth is water. Muscles are 80% water, so ask yourself is it wise to ignore your hydration during muscle recovery?
Studies have shown that frequent water intake stimulated muscle growth and resulted in faster muscle recovery.
It is advised to drink 2-3 liters of water during your workout session. You should also drink 2 liters/24 hours of recovery period.
It is also worth mentioning that during dehydration your muscles shrink significantly, so keep your body hydrated to maintain that hypertrophy.
8. Get enough sleep:
Another underrated factor when it comes to muscle building is sleep. In order for your muscles to recover from exercise-induced damage, you need an adequate amount of quality sleep.
It is advised to get at least 8 hours of rest depending on the intensity and duration of your exercise.
According to a study published on PubMed, sleep deprivation reduces the recovery of muscle injury induced by exercise.
In the study it was noted that sleep deprivation reduces protein synthesis which delays muscle recovery and aggravates the harmful effects of exercise.
9.Use muscle building supplements:
Muscle building supplements are another great way to enhance your performance and gain your desired physique. These supplements are designed to support muscle growth, increase strength, improve endurance and aid in recovery.
Some examples of muscle building supplements include:
1) Protein powder:
One of the most popular and widely used muscle building supplements. Consuming this supplement will ensure that your body gets an adequate amount of protein for muscle growth and repair.
It is worth noting that Whey protein is highly regarded among bodybuilders due to its fast absorption and complete amino acid profile.
2) Creatine:
Another great supplement is Creatine. It has been extensively studied for its ability to increase strength and power output during high-intensity workouts.
It works by replenishing ATP stores in the muscles, allowing for more energy production. This leads to improved performance and enhanced muscle gains.
3) Branch chain amino acids (BCAAs):
Are also commonly used as muscle building supplements. BCAAs consist of three essential amino acids - leucine, isoleucine, and valine - which play a crucial role in protein synthesis and muscle recovery. They can help reduce muscle soreness, prevent muscle breakdown, and promote lean muscle mass.
Additionally, pre-workout supplements are often taken to boost energy levels, focus, and endurance during intense training sessions.
Additionally, pre-workout supplements are often taken to boost energy levels, focus, and endurance during intense training sessions.
These supplements typically contain ingredients like caffeine, beta-alanine, citrulline malate, and nitric oxide boosters that work synergistically to improve performance.
While these supplements can be beneficial for individuals looking to maximize their muscle-building potential, it's important to note that they should not replace a well-balanced diet or proper training regimen.
While these supplements can be beneficial for individuals looking to maximize their muscle-building potential, it's important to note that they should not replace a well-balanced diet or proper training regimen.
It's always recommended to consult with a healthcare professional or registered dietitian before incorporating any new supplement into your routine.
10. Increase your Testosterone levels:
Testosterone is the sex hormone responsible for male qualities such as: muscle growth, bone density, facial hair, etc.
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| A beast full of Testosterone |
Boosting Testosterone levels gives you a huge advantage in muscle building, because higher blood Testosterone levels enhance muscle growth and fat burning.
That's why you should pay attention to your Testosterone levels if you want to build a gorilla-like physique and strength.
Some great ways to naturally increase your Testosterone:
1) Get some sun:
Sun rays help your body create Vitamin D which is an essential element in the process of natural creation of Testosterone.
It is important to get 8-10 minutes of exposure to sun in spring and summer, and this amount is increased to 2 hours in winter.
P.S: Don't forget to wear sunscreen to protect your skin from harmful ultra violet rays.
2) Avoid stress:
Stress is #1 enemy of Testosterone, because stress increases Cortisol levels, a hormone that inhibits the production of Testosterone.
In order to increase your natural Testosterone levels, you need to deal seriously with stress, avoid stressors, take a break from work, and practice daily meditation.
According to an article published on Mayo Clinic, meditation plays a significant role in reducing stress and anxiety.
3) Quit smoking and reduce Alcohol:
In addition to its countless negative effects on health, smoking not only hinders your muscle recovery, but it also reduces your Testosterone levels.
Studies have found that smoking can damage lydig cells in your testicles (the cells that create Testosterone). So maybe its time to quit smoking if you really want to build your gorilla physique.
Alcohol on the other hand might have some health benefits when consumed moderately. But excessive amounts of alcohol will kill your Testosterone and libido.
Conclusion:
Building a gorilla-like physique and strength is not an easy task. But with some changes in your lifestyle, diet and exercise it might be achieved in a few months.
First thing you need is a balanced diet with adequate amounts if protein, complex carbs and healthy fats.
It is also important to focus on lifting heavy weights and paying more attention to your arm workouts.
Other underrated factors when it comes to building muscle are: sleep and water intake. Your muscles can't fully recover if you don't get enough rest and hydration.
In addition to the above mentioned tips you can use muscle building supplements and boost Testosterone naturally for the best results.
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