Ever see a gorilla? They're huge. A gorilla's upper-body strength is so great, he could literally tear your head off with his bare hands.
But gorillas don't go to the gym and work out, right? So you're probably asking yourself what this has to do with building muscle mass. Maybe you think just because they are the strongest primate, that doesn't mean you can learn anything from them.
Here's the thing...
If you want to look strong as well as be strong, it pays to work out like a gorilla. Because they get huge just by going about their daily business. They must be doing something right.
They are doing something right, and I'll tell you what it is.
Gorillas spend all day either walking around on their hands and feet, or climbing. In fact, they split their time equally between the ground and the trees. And this is the secret to their muscle building success.
When they are gorilla-walking on the ground, they support a lot of their weight with the arms. This is a pushing movement similar to push-ups and dips. Doing this all day long really builds the muscle mass in the chest, shoulders, and the back of the arms.
Now, you've never seen a gorilla doing a bench press. All they do is push their weight around as they walk through the jungle. But it works; they build muscle mass that would put a strongman to shame.
The secret is high repetitions, just like if you were to do easy sets of push-ups all throughout the day. No need to do a huge set until you are so fatigued you can't more your arms. If you do smaller sets all day long, you won't get overly tired, but your muscles will grow.
But wait, they do more than just walk around. Gorillas climb up into the canopy too. And this climbing is the other secret that explains why their muscles are large and powerful.
Climbing works the back and the biceps. But just because you don't live in the jungle doesn't mean you can't use this style of exercise to build your own lats and biceps until they're much larger and more powerful than they are now.
Pull-ups simulate the climbing motion, and since there are so many different variations you can do, you'll hit your back and biceps from different angles so they never develop any weak spots.
And there you have it. It's this combination of pushing and pulling exercises for the upper body that will make you more powerful and capable that anyone who wastes his time with biceps curls or other non-functional exercises. Gorillas make it work, and so can you.
All you need is a minute to drop and do a set of push-ups, and a place to bang out a quick set of pull-ups. No need to go all crazy and work until your arms fall off. If you do quick, easy sets all throughout the day, you'll work up to the point where you have unbelievable work capacity and serious, bone-crunching power, just like our jungle-dwelling cousins.
Here's my best advice to you: get a doorway pullup bar and pop it into a doorway in your house. Use it every time you pass through that door. No need to tire yourself out, in a few weeks or months you'll have plenty of muscle mass. Check out chinning bars for pull-up tips and techniques.
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