Can You Build Muscle And Lose Body Fat At The Same Time?

Can You Build Muscle And Lose Body Fat At The Same Time?

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215

Summary:
One question I am continually asked is, "Is it possible to lose body fat and gain muscle at the same time?" My answer is an emphatic YES!.......

Keywords:
Deca Durabolin, Sustanon, Dianabol, Dbol, Deca, Anadrol, Anabolic Steroids, Sustanon 250, Omnadren, Proviron, Viagra, Terepharmacy, Xenical, Propecia, Hair Loss, Mens Health, Weight Loss, Steroids, Andriol, Clomid, Clenbuterol

Article Body:
One question I am continually asked is, "Is it possible to lose body fat and gain muscle at the same time?" My answer is an emphatic YES!

First of all, to build muscle, you must constantly overload the muscles in the gym. Heavy training is of utmost importance. Even when you are on a calorie-deprived diet to lose body fat, you must be mentally tough and continue to train heavily to preserve-and even build-muscle mass. And, as I've discussed several times already, back up heavy training by eating high-quality protein on a consistent basis.

To lose body fat and still gain muscle, you must really watch your diet closely. Keep your daily caloric intake below your maintenance level. When you reduce your calories, be sure to keep your diet high in quality protein. Most of your calories should come from your carbohydrate consumption. Of course, watch your fat intake.

Here is how I suggest you manipulate your carbohydrate consumption: For a couple of days, eat only vegetables for carbohydrates then go back to grains like rice, potatoes, and pasta for a couple of days. Rotate in this manner and see how quickly you start melting the fat. Because carbohydrates give you energy, this may become difficult at times. Nevertheless, it is a very effective strategy.

 

Can Growth Hormone Boosters Enhance Muscle Growth?

Can Growth Hormone Boosters Enhance Muscle Growth?

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230

Summary:
This article examines the role of growth hormones in helping bodybuilders to achieve significant muscle gains.

Keywords:
hgh, human growth hormones, bodybuilding, supplements, muscle

Article Body:
Many experts feel that supplementation with growth hormones offers exciting possibilities to adult bodybuilders, especially those aged over thirty. They should not be taken by anyone aged under twenty. In the past growth hormone was available only in injectable form but recent years have seen the development of HGH precursors and more advanced delivery systems. The most popular means of taking growth hormone boosters today include sub-lingual spray, homeopathic pills and capsules containing HGH secretagogues.

That's all very well, but do these supplements have any place in bodybuilding? To answer this, we'll need to look first at what growth hormones actually do.

Human Growth Hormone is responsible for the regulation of insulin, protein synthesis, transportation of amino acids across cell membranes and fat metabolism. Clearly, these are processes that are of relevance to serious bodybuilders. Users have reported higher energy levels, enhanced libido and greater cardiac output. In addition, superior immune function, lowering of blood pressure and improved cholesterol levels have been documented. Add in other potential benefits like improved sleep, shorter recovery times, quicker regeneration of damaged muscles and you can begin to understand why some experts are excited by the possibilities offered to bodybuilders.

No adverse side effects have been reported when used as directed but persons aged under twenty should not use growth hormone boosters without consulting a health care professional familiar with HGH therapy.

 

Can Antioxidants Help You Build Muscle? Free Radicals Destroy Your Muscles

Can Antioxidants Help You Build Muscle? Free Radicals Destroy Your Muscles

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308

Summary:
Many people these days take antioxidants to counter the detrimental effect of free radicals. Antioxidants mopped up free radicals and convert them into harmless substances. Free radicals are known to cause body cell decomposition and therefore are the main culprit in our aging process. Free radicals are linked to aging diseases such as cancer and heart problems besides making us age more quickly. Since free radicals cause our cells to decompose, then free radicals will also d...

Keywords:
free radicals, antioxidants, grow bigger muscles, personal trainer, vitamins,

Article Body:
Many people these days take antioxidants to counter the detrimental effect of free radicals. Antioxidants mopped up free radicals and convert them into harmless substances. Free radicals are known to cause body cell decomposition and therefore are the main culprit in our aging process. Free radicals are linked to aging diseases such as cancer and heart problems besides making us age more quickly. Since free radicals cause our cells to decompose, then free radicals will also degenerate our muscle cells.

Staying clear of situations that cause a surge of free radicals to surge is one way of prevention and taking antioxidants as a supplementation is another. There are many situations that will increase free radical activities such as sun burn, stress, smoking, alcohol consumption, pollution, exercise workout amongst others. Yes, we get a surge of free radicals when we exercise especially intensive exercises because we are putting our bodies under tremendous stress when we exercise. These muscle destroying activities will continue for hours and even days depending how intensive your exercises are.

This is where antioxidants supplementing comes in. Since antioxidants neutralize free radicals, it helps your muscles to recover faster and stop the ravaging effects of free radicals on your muscle and thus allowing better muscle growth.

So if you want your muscles to recover faster and want to grow bigger muscles after your workouts, supplementation with antioxidants may help. There are many antioxidants supplements in the market. Vitamin A, C and E are perhaps the better known free radical fighters out there. Some other excellent free radical scavengers are Green Tea extract, Alpha Lipoic Acid, Beta Carotene etc

So our mums although may not have known about antioxidants and its effect of free radicals on our body was right when they insisted that we take our vitamins. Do protect your muscles and general health with antioxidants.

 

Building Muscle, What Is It Worth To You?

Building Muscle, What Is It Worth To You?

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539

Summary:
It seems like steroids are everywhere you turn your head these days. On the news, in most sporting circles, in high schools, on the street, in foreign drug rings, and on and on. It's amazing what people think they know and really don't know about building muscle. While most people are probably getting sick of it, I for one and glad that this is happening. I as a bodybuilder think that it is about time that this became "dinner table" talk because people's perceptions really ne...

Keywords:
building muscle

Article Body:
It seems like steroids are everywhere you turn your head these days. On the news, in most sporting circles, in high schools, on the street, in foreign drug rings, and on and on. It's amazing what people think they know and really don't know about building muscle. While most people are probably getting sick of it, I for one and glad that this is happening. I as a bodybuilder think that it is about time that this became "dinner table" talk because people's perceptions really need to be changed in order for this sport that I love to be a legitimate endeavor.

Building muscle is a very complicated and often abused activity. I believe there are good and bad reasons for doing it. Human strength and the muscular body are amazing and beautiful things, in my opinion, but only if it takes hard work to do it and only if it is done in a healthy way. Pushing the limits of human performance in athletics is awesome and a great motivator for people to stay healthy and fit, but the problem is that these have stopped being the prime movers in the "business" of sports. The whole problem is that is has become a business and whenever money becomes the motivation the dark side starts creeping in.

It is amazing what people will do for power whether it is prestige, or wealth, or popularity, or visibility, or whatever. All that happens is that people get hurt and the sport is denigrated and ends up losing the respect and all of the above things that people are craving when they become involved in it. I mean come on can it be that fun to be better than everyone else, when it means that you have to resort to cheating to do it? Aren't the best things in life those things that don't come easy? And since when did the risk of death become worth it to so many people in exchange for a few fleeting moments of "respect" that you're give? Well I want to be the first to tell you that all people who spend a lot of time building muscle are vain.

Why do I spend lots of time building muscle? Well for one thing it is a healthy thing to do when done correctly. It protects you from all sorts of injuries and pains. It keeps you fit as muscle is one of the best metabolizers in your body. It makes your bones strong, it protects your joints, it gives you good balance and control of your body, it allows you to do activities that you enjoy for longer. It also has positive effects on you mental health. It gives you a sense of accomplishment, it elevates your mood, makes you more confident, gives you the same kind of high that a runner gets by releasing natural endorphins, etc.

So by all means get into sports and get strong but do it for the right reasons and in the right ways or you are going to end up exactly where you don't want to be—an object of scorn and ridicule and lying on your back in a hospital bed.

 

Build Muscles And Smash Plateau For Beginners

Build Muscles And Smash Plateau For Beginners

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1676

Summary:
Five times a week, two hours each visit. You've been more faithful to your gym schedule than you've ever been to any girlfriend you've had. And for a while it paid off: those muscles started rippling and the girls started paying attention.

But then, like a bad dream you wake up from, your muscles suddenly wasn't growing like what it used to do. Your muscles stop responding to your heavy workout no matter how intensely you've been training. So you said to yourself, now I wi...

Keywords:
build muscles, lose weight fast, lose fats fast, gain muscles, weight loss, fat loss, fitness tips

Article Body:
Five times a week, two hours each visit. You've been more faithful to your gym schedule than you've ever been to any girlfriend you've had. And for a while it paid off: those muscles started rippling and the girls started paying attention.

But then, like a bad dream you wake up from, your muscles suddenly wasn't growing like what it used to do. Your muscles stop responding to your heavy workout no matter how intensely you've been training. So you said to yourself, now I will train harder. So now you put in three hours a session and but even as you upped your gym dosage, horrors of horrors, your muscles are actually shrinking.

Ahhhhh, the Gym Plateau. It afflicts all of us and few of us ever gotten out of it. In fact, most people don't even know that they have hit the dreaded plateau and thought that their muscles can only grow so much due to inherent genetic factors. Not to worry though, if you read the following fitness tips, and follow these tips to the latter, I can assure you that your muscles will start growing again and grow bigger they will.

Here are your free fitness tips.

Fitness Tip #1
Take A Break

This tip is easy to comply for most of us but very difficult for some gym rats. Simply take a break from your workout. Do not step into the gym or do any workout for 2 weeks. Its time to let your body recover from the punishments you are dishing out to your muscles. Some bodybuilders may find this difficult to do because working out is addictive. You produce endorphin when you workout and endorphin is also known as happy hormone. The same hormone you produce when having sex.

Professional bodybuilders take a break after every 4-5 months of hard training and when they are back in the gym, they shock their well rested but complacent muscles back into massive muscle gain.

Fitness Tip #2
Are you training too often?

If your exercises are intense enough, you need only to train each muscle group once or twice a week. Your training schedule shouldn't repeat muscle groups in the same week. Every time you train, you do your muscles damage. Muscles need time to repair and it does so in the after your training when you are resting. This means that if you lift weights on consecutive days, there isn't sufficient time for the body to recover. Try to have one day rest between each weight lifting day.

If your routine requires intensive weight training, remember not to prolong your gym time longer than an hour. This is because your cortisol, a muscle eating hormone level will be elevated and thus will be counter productive to your efforts. It eats your muscles.

Most of all, you must sleep! Eight hours or even better, go for ten hours. Muscles do not grow in the gym; they grow when you sleep. When you sleep, you are secreting growth hormones for many bodily functions and one of those functions is to build muscles. That is why they called it beauty sleep!

Fitness Tip #3
Are you using the correct weight lifting techniques?

If your technique or form is incorrect, not only is your training retarded, you are also inviting injury. Don't laugh. But when you exercise you must think and focus, instead of mindlessly repeating the motions, do take note of how you perform each exercise and rep. Do so with deliberation and at the beginning and end of every lift, pause and squeeze the muscles you are exercising. Mind and muscle must connect! Never never use momentum of the swing to lift the weights and let gravity pull the weight down. That is why you must lift slowly and lower slowly feeling the tension in your muscles and resisting the load all the time.

In order for muscles to want to grow, you have to stress them to the maximum, and then further. Do enough repetitions until you feel you cannot go any further using good form. You must then either increase the weight or the number of repetitions at the next session. This is called progressive overload, and progressive overload is what forces your muscles to grow. As a general guide, if you can lift more than 12 reps the weight is probably too light and it is too heavy if your muscles fail you in less than 5 reps. You may wish to consult your physical fitness trainer on the correct form and technique for each exercise.

Fitness Tip #4
Are you using free weights?

Most machines do not involve as much of the synergistic muscles (supporting muscles) as free weights do. And, therefore, do not build as much muscle mass. Synergistic muscles are the smaller muscles that aid the main muscles in balance and strength in each lift. Machines has its uses, but for beginners and for smashing plateaus, use free weights.

Fitness Tip#5
Workout with compound exercises

Compound exercises are exercises that involve 2 or more joint movements and thereby employing bigger muscles and more synergistic muscles . Bench presses, dead lifts, squats, and barbell curls amongst others are fantastic compound exercises . For example, when you squat , all the muscles in your lower body get a workout and that alone is about 60 percent of your overall musculature . Squat also works your back and abs too. Using more muscles at one go means that you get a better overall workout. To add icing to the cake, because of the massive utilization of your muscles , you will pant, huff and sweat more. That means your routine also has a cardio effect and you will burn calories even hours after you stepped out of the gym .

Fitness Tip#6
Are you working out your legs?

Your body is programmed to grow proportionately with only slight variations. If you do not train your legs, your upper body mass will stop growing before it becomes large. Surely, you've heard of chicken legs! Just because leg training can be brutal, it doesn't give you reason to hide your legs in your pants. To get that super hero X-frame, pepper your routine with squats . A word of caution though: compound exercises such as dead lifts, squats, and bench presses must be done in excellent form and a spotter is highly recommended. This is where your physical fitness trainer will come in handy as your spotter. If not, injuries are bound to happen and that may put you permanently out of the gym.

Fitness Tip#7
What are you eating?

Muscle building requires protein - the more, the better. Meat, especially red meats and fish, are the best source. It is in your food that your body will draw nutrients from, for strength and necessary fats for joint and organ protection.

To have massive muscle gain and help in muscle preservation , you need about 2-3 grams of good protein per kilogram of your body weight . If you want to get serious about muscles , you may need to supplement them with protein shakes . Eating a meal and having a protein shake immediately after your workout also maximizes the window for rapid absorption of nutrients. This is important as you need to feed the muscles now that you have damaged them. You should also 6 small meals a day so your muscles are constantly fed throughout the day. This will help rev up your metabolism to burn fat too. This will tremendously help you in your build muscle lose weight program. Remember to take your protein shake half an hour before you workout too.

Fitness Tip#8
How about Carbs?

Glycogen is the main energy source for any muscle-building exercise. The body stores whatever carbohydrates you eat as glycogen and muscles use it to give you energy during your workout. After an intense workout, do consume carbohydrates immediately to replace the used glycogen. You can even indulge in high glycemic carbs such as ice creams and white bread as these will turn into insulin and shuttles nutrients such as protein to your muscle cells quickly.

Fitness Tip #9
And Fats?

Yes, your body do need do need fats . But try to avoid saturated fats such as animal fats or worse, trans fats which are artificial fats found in pastries, confectionaries and preserved food. Consume healthy unsaturated fats such as olive oil, canola oil, fish oils, flax seed oil.

Fitness Tip#10
Water Water is essential.

Water is essential. It is the most underrated macronutrient. You need at least eight glasses of water every day but when you exercise , you lose even more water because of the sweating. So drink before, during and after your workout. Weigh yourself before and after the workout, and compensate for the loss by drinking at least 16 ounces of fluid for every pound or half a kg lost.

Fitness Tip#11
Creatine

While meats are the best source for creatine, which is a nutrient that helps speed up muscle gain and power you up during workouts, those who do not get enough from their regular diet must be supplemented. Creatine puts volume into your muscle cells and gives you that muscle pump thus your muscles feels tighter, look bigger and overall illusion of superb muscularity . It also helps to prevent muscle breakdown.

Fitness Tip#12
Glutamine

When supplemented, it may help bodybuilders reduce the amount of muscle wasting away or used up as energy. It also helps in muscle recovery.

Fitness Tip #13
Do you change your routine?

The human body is fantastic at adaptation. So whatever routine you are on, your body will get used to it. So do change your routine every 6-8 weeks. For example, instead of working out your chest muscles at the start of your workout, work your back muscles instead. You can reverse your whole routine or change the variations of your exercises or add new ones and take away some old ones. By changing your routines, you not only shock your muscles to new growth, it will also prevent boredom by doing the same thing all the time.

 

Build Muscle & Lose Fat Easier by Manipulating Your Training Variables

Build Muscle & Lose Fat Easier by Manipulating Your Training Variables

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666

Summary:
Everyone will inadvertently hit a frustrating plateau in their training at one time or another. You're cruising along for a while, gaining strength, losing fat, looking better, and then all of the sudden, the plateau hits.  Most of the time, these plateaus occur because people rarely change their training variables over time. This article explores techniques to break the plateau!

Keywords:

 

Article Body:
Everyone will inadvertently hit a frustrating plateau in their training at one time or another. You're cruising along for a while, gaining strength, losing fat, looking better, and then all of the sudden it hits. Suddenly, you find yourself even weaker than before on your lifts, or you find that you've gained back a couple of pounds. It happens to everyone. Most of the time, these plateaus occur because people rarely change their training variables over time. Many people stick to the same types of exercises for the same basic sets and reps and rest periods with the same boring cardio routine. Well, I hope to open your mind and bring some creativity to your workouts with this article!

There are many ways that you can strategically modify your training variables to assure that you maximize your fat loss and/or muscle building response to exercise. Most people only think about changing their sets and reps performed, if they even think about changing their routine at all. However, other variables that can dramatically affect your results are changing the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise type (multi-joint or single joint, free-weight or machine based), the number of exercises per workout, the amount of resistance, the time under tension, the base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of work (sets x reps x distance moved), rest periods between sets, repetition speed, range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc), training duration per workout, and training frequency per week. Sounds like a lot of different training aspects to consider in order to obtain the best results from your workouts, doesn't it? Well, that's where a knowledgeable personal trainer can make sense of all of this for you to make sure that your training doesn't get stale. Below are a few examples to get your mind working to come up with more creative and result producing workouts.

Most people stick to workouts where they do something along the lines of 3 sets of 10-12 reps per exercise, with 2-3 minutes rest between sets. Booooorrrrring! Here are a few examples of different methods to spice up your routine.

•Try 10 sets of 3, with only 20 seconds rest between sets.

•Try using a moderately heavy weight and complete 6 sets of 6 reps, doing a 3 minute treadmill sprint between each weight lifting set.

•Try using a near maximum weight and do 10 sets of 1 rep, with 30 seconds rest between sets.

•Try using a lighter than normal weight and do 1 set of 50 reps for each exercise

•Try a workout based on only one full body exercise, such as barbell clean & presses or dumbbell squat & presses, and do nothing but that exercise for an intense 20 minutes. With this example, you could try sets of 5 reps at a moderately heavy weight every 2 minutes until you reach 20 minutes.

•Try a workout based on all bodyweight exercises such as pushups, pull-ups, chin-ups, dips, bodyweight squats, lunges, step-ups, etc.

•Try a circuit of 12 different exercises covering the entire body without any rest between exercises.

•Try that same 12 exercise circuit on your subsequent workout, but do the entire circuit in the reverse order.

•Try your usual exercises at a faster repetition speed on one workout and then at a super-slow speed on your next workout.

•Try completing five 30 minute workouts one week, followed by three 1-hr workouts the next week.

•Try doing drop sets of all of your exercises, where you drop the weight between each set and keep doing repetitions without any rest until complete muscular fatigue (usually about 5-6 sets in a row).

There are many more ways to continue to change your training variables. I hope this article gave you some ideas on methods for you to take your body to the next level.  Keep in mind that no matter what style of training you are using at any given time, progression on subsequent workouts should be your goal. Work hard and train smart and watch your body change!

 

Build Big Strong Shoulder Muscles For V Shape Upper Body – Build Big Deltoids

Build Big Strong Shoulder Muscles For V Shape Upper Body – Build Big Deltoids

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461

Summary:
Most people think that in order to get that V shaped upper body like comic book super heroes, they only have to develop big broad back muscles and lats. Well, by having broad back muscles and well developed lats is only part of the equation to get a V shape upper body. For complete V shape upper body development, you will also need to build a powerful chest, big strong shoulder muscles or commonly called deltoids or delts for short and a slim waist.

We shall discuss how to...

Keywords:
personal trainer, build big shoulder muscles, build delts, build big deltoids, back muscles, chest

Article Body:
Most people think that in order to get that V shaped upper body like comic book super heroes, they only have to develop big broad back muscles and lats. Well, by having broad back muscles and well developed lats is only part of the equation to get a V shape upper body. For complete V shape upper body development, you will also need to build a powerful chest, big strong shoulder muscles or commonly called deltoids or delts for short and a slim waist.

We shall discuss how to build big shoulder muscles in this article. You see, you may have a wonderful six pack abs or well defined chest muscles, but when you are in your street clothes, no one can see them. But if you have that massive V shape with bulging shoulder muscles, your body frame will tell the world that under those clothes is a well defined body of a gym warrior.

As with building any muscles in your body, intensity is the key to building big deltoids. Your shoulder muscles are made up primarily of the anterior deltoid (front delt), medial deltoid (middle delt) and posterior deltoid (back delt). All 3 parts of your shoulder muscles must be targeted to build well defined and big strong deltoids that threaten to burst through your shirt. The problem here is that most people do not know that they must work on all 3 shoulder muscles and do most shoulder workouts by just concentrating on the anterior delts with exercises such as military press. Furthermore, working only on anterior delts could lead to over training your shoulder muscles because many other exercises like the bench press, dips and push ups also recruit shoulder muscles for its movements.

Your should be careful when working on your shoulder muscle exercises as your shoulders joints are very susceptible to injuries and therefore proper form in executing the exercises is crucial. Don't let bad exercise form cause you injuries that may be permanent and put you out of the gym forever. One common injury prone exercise is the narrow grip upright row. Although this is a great trapezius and shoulder muscle exercise, it should be avoided because this exercise invokes unnatural and awkward shoulder joint movement.

So what exercises are good for building big strong deltoids? Well, besides the military presses, try Arnold Press, Lateral Raise, Bent Over Lateral Raises, Shoulder Width Upright Row and Shoulder Cable exercises. Ask your personal trainer or read up on how to perform these exercises in excellent form for great shoulder muscle development.

Remember that you must also develop other aspects such as a big broad chest, wide back muscles and flared lats as well as a slim waistline to get that much coveted V shaped upper body.

 

Build Big Muscles Fast. Gain Muscle Mass Guide

Build Big Muscles Fast. Gain Muscle Mass Guide

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393

Summary:
So you want to build big muscles? Simple isn't it? Just join a gym and hit those weights regularly and viola, in a couple of months, you will gain so much muscle mass that you are ready to take on any bodybuilding contest. Is it really that simple to build big muscles? Well, to gain muscle mass, there is much more than just hitting the gym regularly. Here are some muscle mass gaining tips :-

a) Eat and Eat - To build muscles, you must eat. Your calorie consumption must be ...

Keywords:
build big muscles, gain muscle mass, personal trainer, weight training

Article Body:
So you want to build big muscles? Simple isn't it? Just join a gym and hit those weights regularly and viola, in a couple of months, you will gain so much muscle mass that you are ready to take on any bodybuilding contest. Is it really that simple to build big muscles? Well, to gain muscle mass, there is much more than just hitting the gym regularly. Here are some muscle mass gaining tips :-

a) Eat and Eat - To build muscles, you must eat. Your calorie consumption must be more than your calorie expenditure. If you expand all the calories you have eaten, then where are the calories to build muscles?

2) Protein - Make sure that you eat enough protein. You should eat at least one gram of protein per pound of your body weight everyday if you want to gain muscle mass fast. If you don't get enough protein, your muscles won't grow big.

3) Supplement - If you cannot have adequate protein from your normal meals, supplement with protein shakes. If you want more strength so that you can lift heavier weights to grow bigger muscles, take Creatine supplement.

4) Weight Training - You must lift with heavy weights and to add on more weight consistently to progressively build your muscles. But it is very important not to sacrifice correct lifting techniques and form for the sake of lifting heavier.

5) Lift Free Weights - Use free weights like dumbells and barbells to recruit more muscle fibers so that more muscle fibers can be worked on.

6) Compound Exercises - Work with compound exercises like bench presses, squats, barbell rows, chin ups and dead lifts to build big muscle mass. If you concentrate on working your puny muscles like your biceps, then you will only have puny muscle growth.

7) Get Enough Rest - Have rest days in between your workout days and do not work the same muscle group more than twice a week. Your muscles need to recover from your workouts in order to grow big.

8) Get Enough Sleep - Sleep at least 8 hours a day. More even better. Your muscles grow when you sleep.

If you practise the above 8 steps consistently, your muscles will grow fast and big. Of course there are many more things you can do to achieve a competitive bodybuilder's physique of which I cannot cover in just an article here. So do research for more knowledge.

 

Build Big Biceps? Strong Arms And Solid Triceps?

Build Big Biceps? Strong Arms And Solid Triceps?

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634

Summary:
In every gym that you go to, you will see people pumping their biceps. Biceps along with the pecs and abs are sometimes called vanity muscles because they are the most visible and therefore commands the most respect. Invariably, when you ask someone to show you his muscles, he will probably flex his biceps.

Before we discuss biceps development, I want to point out that the biceps make up only one third of your upper arm with triceps the other two-thirds. So to have an impr...

Keywords:
big biceps, big triceps, free fitness tips, lose fat, build muscles fast, male pageants,

Article Body:
In every gym that you go to, you will see people pumping their biceps. Biceps along with the pecs and abs are sometimes called vanity muscles because they are the most visible and therefore commands the most respect. Invariably, when you ask someone to show you his muscles, he will probably flex his biceps.

Before we discuss biceps development, I want to point out that the biceps make up only one third of your upper arm with triceps the other two-thirds. So to have an impressive arm, you must build your triceps too or the effort on your biceps will not show good results. Many people fail to realize this and that is why you see them doing curls after curls without much improvement. We will touch on triceps exercises in another article. For now, let's talk about biceps.

Here are some exercises that will blast your biceps. Most of you would have done some or all of these exercises. The question I am asking is, are the exercises done in the correct form and techniques because if they are not, you will most likely be wasting your time as your biceps will not grow to its full potential. Perform each exercise for 3-5 sets once or twice a week and at reps between 6-10, but make sure that at the high end of the reps, you will not be so fatigued that you can't perform another rep in good form.

a) Standing Barbell Curl/ EZY Bar

You can perform this exercise with either a straight bar or an ezy bar. This is a great mass building exercises for your biceps.

Stand with feet shoulder width apart and grasp the bar with an underhand grip, hands should also be about shoulder width apart. Curl the bar up slowly focusing intensely on the biceps contraction. Do not swing or use momentum to curl especially at the later stages when your biceps get weaker. Never swing or move your body, only your arms are moving. Keep your elbows locked to the side of your body and do not pivot them.

Then lower the weight, taking 3-4 seconds resisting the weight on the way down to emphasize the negative part of the exercise. Never let gravity pull the weights down.

At all times, do not curl or bend your wrist which must always be in a straight neutral position.

b) Incline Dumbbell Curls

This exercise will hit different fibre in your biceps and gives you the peak bicep look.

Sit back on an incline bench holding a dumbbell in each hand, keep your elbows well forward throughout the movement, curl the weight upward and toward the shoulder level. Then squeeze your biceps hard at the top position. Lower the weights again, slowly under full control. The speed and techniques are similar to what was described earlier.

c) Preacher Curl

Similar to barbell curl but using the preacher curl station. This is an excellent bicep peaking isolation exercise.

d) Hammer Curl

Hammer curl gives your biceps the full look and your forearms are also working hard.

Similar to incline dumbbell curl except you will be using the hammer grip on the dumbbell like holding a hammer knocking nails in and standing up instead of sitting down.

e) Build Biceps Tips

Focus on the movement of your biceps all throughout the motion. Don't lift weights that are too heavy that will compromise your form and techniques to show off.

By slightly turning and squeezing, you'll build more peak on your biceps. Like all exercises, pose and stretch the biceps between sets. This is to flush out lactic acid and help your biceps recover better for the next set.

Remember to change the order of the exercises you perform after 6-8 weeks to shock your biceps into new growth and watch those arms grow!

 

Bodybuilding Supplements may not be Necessary.

Bodybuilding Supplements may not be Necessary.

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768

Summary:
To supplement or not to supplement – that is the question on more bodybuilder's lips than ever before. Are they safe? What works and what doesn't?

Keywords:
weight gain, bodybuilding, workout programs

Article Body:
To supplement or not to supplement – that is the question on more bodybuilder's lips than ever before. Are they safe? What works and what doesn't?

Lets have a look at the basics.

There are various reasons why athletes may be interested in supplementation.

 Concern about getting adequate nutrients from our food supply.

 Suspicion of pharmaceuticals.

 Belief that diet alone will not achieve optimal nutrition

Supplements include the following:

 Vitamins
 Minerals
 Amino Acids
 Herbs

The concerning thing about supplements is that anything classified as a dietary supplement is not required to meet any FDA or other standards! Think about that! there are no regulations in place that guarantee the safety or purity of something sold as a supplement.

They are also not made to meet the similar safety requirements as prescription drugs or any other manufacturing standards. They are not required to meet product potency or purity ratings and are not required to prove the effectiveness of any health claim that is made.

Studies suggest that a number of supplements may deliver on advertising claims. However, trainees are spending large sums of money on products that have little or no proven usefulness. 

Personally I find the use of supplements over rated and as with strength training, supplementation asks the same question  "if a little is good then maybe more has to be better"

Supplementation and steroids started to proliferate when volume strength training became the training system of the day. Young strength trainees slaving in the gym for five to six days a week was seen as normal. All this without making any progress or putting on any size whatsoever.

They then turned to the latest supplement or steroid thinking that this is the magic bullet to put on that added muscle when all the time they were just plain "overtraining" 

The cold hard facts are that the majority of the regular trainees in your gym are overtraining. The sad reality is that the type of training that you find in bodybuilding books and magazines (and used by the stars) are irrelevant to the majority of
the population and has a high failure rate.

If more bodybuilders started using more infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger… 

MOST OF THE WEIGHT GAIN SUPPLEMENTS AND STERIODS AVAILABLE TODAY WOULD NOT BE NEEDED.

The bottom line on weight gain supplements

 Before taking a supplement try to make modifications to your diet that might achieve the same goals.

 Only choose products that show the amount of active ingredients on the label that are required.

 Be aware that "natural" does not mean 'safe'

 Some herbal supplements may have unpleasant side effects.

Listed below are some popular bodybuilding supplements available on the market today:

Creatine monohydrate

Creatine was first introduced to the market place some eight years ago and has since become the most popular bodybuilding supplement of all time.

Creatine is said to significantly increase lean muscle mass,
improve performance, increase energy levels and speed
up recovery rates. Creatine also stimulates the uptake
of amino acids in the proteins, which means that the
more that it's used the more muscle that may be grown.

Dosage: A loading phase of 20grams a day for the first five days then a
maintenance phase of 5grams a day from then on.

Whey Protein isolate

The highest yield of protein currently available
and is extracted from milk. This is another popular supplement
for athletes and bodybuilders because of its high proportion of
amino acids. It is supposed to be high in potassium, which is essential
for muscle growth and is an antioxidant and a good
immune system builder.

Dosage:  20gms - 100gms a day.

  
Tibulus Terrestris

Tribulus terrestris is a plant that grows in many
tropical and moderate areas of the world and is
very rich in chemical compounds such as saponins,
flavonoids and alkaloids.

Tribulus terrestris is supposedly a testosterone enhancer.
and increases sex drives in both men and women.

Dosage as per bottle.

Glutamine

Is a non-essential amino acid, which makes up to 60% of the amino acids in the bodies muscles. Glutamine containing products are protein
shakes and good quality protein powders; it can also
be added to protein shakes for added potency.

Dosage:  5grams to 15 grams per day.

So please remember a supplement is something added to the diet to make up for a nutritional deficiency or imbalance they are not intended to substitute for eating a balanced diet.  If they are to be taken at all they should only be used to supplement the diet and not replace it.

 

Bodybuilding

Bodybuilding

Word Count:
203

Summary:
Bodybuilding is the process of developing muscle fibres through the combination of weight training, sufficient caloric intake, and rest. The science behind bodybuilding is very important.

Keywords:
bodybuilding sports nutrition

Article Body:
Bodybuilding is an activity that operates according to scientific principles and science is mathematically based. Bodybuilding is not an exact science and it's not healthy to look up to some guru for all your answers. Bodybuilding is the art and the science of developing your body. Modern bodybuilding is ritual, religion, sport, art, and science, awash in Western chemistry and mathematics. An extremely important aspect of bodybuilding is proper nutrition. The diet aspect of bodybuilding is just as important, if not more, than  the weight-lifting aspect. Bodybuilding is not a one-hour training session five days a week. Bodybuilding is more a philosophy of life than a straightforward physical activity. Bodybuilding is not just a sport; it is an investment in your body and your life. Bodybuilding is not about lifting weights, but about training muscles. Bodybuilding is designed to develop the muscles for general, sportive or corrective purposes. Bodybuilding is more than just a sport, it's a life style. Bodybuilding is a sport that mainly emphasizes physical appearance, body configuration and shape, trying to  achieve aesthetics perfection.

If you're looking for a way to feel and look great - then bodybuilding is for you. Bodybuilding is, in its method and ideals, a contradictory practice.

 

Body Building Basics – Building a better body you can be proud of!

Body Building Basics – Building a better body you can be proud of!

Word Count:
561

Summary:
Body Building is all about commitment and belief. There is an abundance of information about how to begin and conduct your journey, but without a burning desire to achieve, you are doomed to inevitable failure. These tips will help you identify and achieve your goals of bodybuilding. If this sounds like "Goal Setting 101," guess what?  It is!

Keywords:
fitness, health, diet, nutrition, exercise, body building, weight loss

Article Body:
There are as many varied opinions on what "plan" one should follow to build muscle, as there are people who have those opinions.   On one thing they do agree, however.  You must have a regimen.
 
· You can begin by defining your objective. 
· Why are you interested in body building?   
· What do you hope to accomplish? 
· What is your ultimate goal?

It's all about commitment and belief. There is an abundance of information about how to begin and conduct your journey, but without a burning desire to achieve, you are doomed to inevitable failure. 

The following tips are not intended to be a "one size fits all."  Take from it what you will.  In that light, consider the following list:

1.Before beginning any serious weight lifting or body building regimen, consult your physician.

2.Set your goals.  Define what you expect to achieve with your new bodybuilding campaign within a realistic time frame.  If you create goals that are unattainable you are setting yourself up for failure.  You can become bored, disappointed and disillusioned to the point where you may give up.  This is a very sad outcome to what might have been the best decision of your life.  Don't sell yourself short.  Set your long-term goals, of course, but also set short-term goals that are achievable.  And, don't forget to reward yourself when you do achieve them.

3.Consider the costs.   If you don't already have a budget, create one.  Then, determine what amount of discretionary funds you have available for your bodybuilding program.  This will determine whether you can afford to have a home gym or if your needs would better be served by joining a club.  Joining a club is still a good short-term introduction before spending hundreds or thousands of dollars on equipment that might not be appropriate for your needs.

4.Don't forget some of the low cost alternatives to purchasing your bodybuilding equipment.  If used equipment is still functional why spend the extra dollars just for a little glitz!  Good, brand name used equipment is every bit as functional as something right off a showroom floor.

5.Consider combining a home gym along with a membership in a public facility.  Purchase less expensive free weight equipment for use at home and join a gym to have access to the more expensive equipment.  You can design your entire workout routines around a combination such as this.

6.Eat healthy!  This can't be stressed enough.  The only true bodybuilding aids are good nutrition.  Consult a licensed dietician.  Watch your local community calendar for free seminars on diet and nutrition.  Learn all you can about what nature freely provides that can help you to develop a healthy diet.
 
7.If you choose to use dietary supplements, make certain that you know what you are putting in your body.  Follow the packaging guidelines we outlined above.  Ask your physician for his/her recommendations based on the regimen you have selected.  No friend, coach or acquaintance can take the place of your physician.  In fact, you may even investigate finding a physician who specializes in sports wellness.

8.Be kind to yourself.  Yes, it's important to push to achieve your goals, but it's very easy to tip the scales in the other direction and create a nightmare for yourself.  Obsessive, compulsive behaviors are not conducive to a healthy bodybuilding lifestyle.

 

Bigger Body muscle bars...

Bigger Body muscle bars...

Word Count:
553

Summary:
gain weight with this free muscle bar reciepe

Keywords:
weight gain

Article Body:
Here is how to eat your way top massive gains

Commercial Calorie bars are not new and they are not cheap, a good bar will cost you $2-$3 dollars a bar and I personally don't think they are worth the money… for that kind of investment I would purchase a good and proven weight gainer

But for those of us who want mass, and are always looking at the mirror to see gains I have a great solution...Make your own MUSCLE BARS.

Before I go on, I want to state some rather obvious facts: FACT NUMBER ONE - if you want to gain mass at an accelerated pace...EAT FAT! Yes don't avoid fat, fat is essential in the mass gaining process, dietary fats play a essential role in muscle building hormone production which ARE the Keys to outstanding muscle growth.

I have never known any one to gain mass on a low fat diet, it just will
Not happen and let me tell you, if you are getting fat on a high calorie diet, I would not accuse your fat intake, no! Rather I would accuse the simple sugars in your diet. Also a low fat diet will lower your testosterone levels, something you want to avoid when you are trying to gain weight...

also you should Know that it is far easier to lose weight or fat if you first gain muscle mass(with some fat)first then try to lose the fat before trying to build muscle mass…this is true even if you are obese

my overweight clients, I first get the to build muscle before trying to lose fat...it way easier since muscle tends to increase your metabolism on a permanent basis, making you a fat burning machine. However not all fats are created equal, you want to avoid the saturated kind (as found in animals) and consume
The essential fatty acids...EFA's fats are energy and your body will burn it if you train correctly as espoused in the fastmuscles growth system...http://www.fastmuscles.com

The recipe that follows is simple to make and it will provide you with several days' worth of weight gain dense snacks...
The next time you are heading out to your workouts; consume one of these babies and watch the energy boost. And you will not have to resort to the use of candy bars or some unhealthy snack

1/2 cup butter
1 cup apple juice concentrates (the frozen kind)
1 teaspoon vanilla
3 whole eggs
2 cups whole wheat flour
1 cup raw wheat germ
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1 cup sunflower seeds
1 cup pecans
1 cup raisins
1 cup chopped dates

Preheat the oven to 350 degrees; blend the butter, eggs, apple juice
And vanilla together, sift together with flour, wheat germ, baking soda and baking powder then add them to mixture.
Add the rest of the ingredients, mix well and press into an oblong glass pan than you have buttered and floured, now bake until the top is golden brown-about 30 minutes, refrigerate to keep fresh
You will get 12 bars out of these and each one gives you
561 calories 30 grams of fat, carbohydrates 51 grams, 12 grams of protein...
And cost you less than a dollar each....
If you want to increase the portion value, include two scoops of massive growth

Hope you enjoyed this article...

 

Big Strong Chest Muscles Command Respect And Confidence

Big Strong Chest Muscles Command Respect And Confidence

Word Count:
507

Summary:
So you want to build big and powerful chest muscles? Huge big pectoral muscles (pecs) or chest muscles that command respect and adoration? You can be the proud owner of a big and powerful chest.

Many people actually think that there are 2 separate chest muscles, well there aren't. The chest muscle or pecs that you see on each side of your chest is a fan shaped one continuous muscle although they may be called by different names such as pectoralis major, minor and clavicle...

Keywords:
big chest muscles, build muscles, health and fitness,  chest muscles exercises

Article Body:
So you want to build big and powerful chest muscles? Huge big pectoral muscles (pecs) or chest muscles that command respect and adoration? You can be the proud owner of a big and powerful chest.

Many people actually think that there are 2 separate chest muscles, well there aren't. The chest muscle or pecs that you see on each side of your chest is a fan shaped one continuous muscle although they may be called by different names such as pectoralis major, minor and clavicle head to differentiate the different parts of the same muscle.

All chest exercises work your chest muscle but from different angles which places different stress on your chest. You need to use a variety of chest muscle exercises to hit your pecs at various angles to stimulate massive muscle growth. Each different angle you use with any chest muscle exercises will reach into various different fibers in your chest muscles for effective stimulation of different areas of your pecs so that your entire chest will grow muscles fast and symmetrically giving you that broad and powerful chest that threatens to rip through your t-shirt.

For best results building your chest muscles, use free weights, especially dumb bells instead of machines. Chest muscle workout that use any chest machines should be avoided as it has many disadvantages like it will not only produce the desired results may also cause injuries because of its narrow range of movements. Your chest muscles will also not grow fast because machine exercises lack the involvement of synergistic muscles or surpporting muscles. As with any weightlifting workout, proper lifting form and techniques are of paramount importance.

Many people typically use only 1 or 2 types of chest exercises and almost invariably, it's the flat bench press and flys. Well, to build a powerfully big and well chiseled chest muscles, that is a fatal mistake as you do not adequately hit the pecs from all angles so as to stimulate muscle growth in your entire chest muscle. All chest muscle exercises will not only work your chest but also your delts, biceps and triceps to a lesser extent. So you need to focus, visualize and to concentrate the force on the chest. Mind and your chest muscle connection is vital here so as to make your chest work harder instead of using your triceps, delts or biceps to power your chest workout. Also work on the full range of motion and squeeze your chest muscles hard at every top of each movement. Always lower your weight slowly and deliberately fighting gravity to provide more resistance to your chest muscles and therefore elicit more muscle fibers for more muscle growth.

A word of caution though. You will need a spotter or a personal trainer for safety reasons because you must lift heavy for excellent muscle gain especially so for chest muscle development. Your spotter or personal trainer will also be able to correct your mistakes and help you with forced reps to reach into the deep tissues to elicit maximum muscle fiber stimulation.

 

Benefits of Strength Training

Benefits of Strength Training

Word Count:
324

Summary:
The benefits of a good strength training program are almost endless. Less disease, happiness and most importantly, showing off your muscles at the beach.

Keywords:
muscle, mass, building, strength, training, exercise, benefits, risk, bone, density, lower, back, pain, acsm

Article Body:
The benefits of a good strength training program are almost endless. Less disease, happiness and most importantly, showing off your muscles at the beach.

Strength training should be part of everyone's routine. Even if you are low on time, strength training, according to the ACSM (American College of Sports Medicine), only needs to be done 2-3 times per week with each session lasting no more than one hour. For 2-3 hours per week, huge benefits can be realized.

Regular strength training will:

**help you in day to day activities around the house and in your yard. It will keep you independent which is especially important in the older population. Imagine not being able to lift a 5 pound bag of flour or take the garbage out by yourself.

**lower the risk of osteoporosis, hypertension and diabetes.

**help you avoid lower back pain.

**increase bone density which is important for post menopausal women.

**increase muscle mass which burns more calories throughout the day than an equal amount of fat.

Even with all these benefits, many people are reluctant to start training with weights. Concerns include injury, incorrect form and for women; not wanting to grow muscles and look like a man.

When beginning your strength training program, the risk of getting hurt can be greatly reduced by starting out with machines rather than free weights. As you become more comfortable with the machines, slowly learn to use free weights. If you want to stick with the machines, know that they will give you the same benifits as free weights. As for the concern that women will look like men, it won't happen without the help of steroids, which you shouldn't even consider using.

Sometimes when we think of being healthy, we think of eating and running. While these are important, strength training should never be left out. Strength training provides benefits to your health that cannot be found with any other mode of exercise and shouldn't be forgotten.

 

Basics Of Bodybuilding

Basics Of Bodybuilding

Word Count:
485

Summary:
Bodybuilding is a sport of building muscle. Bigger and stronger is the name of the game. One of the great things about bodybuilding is that you can achieve great results with only very basic equipment and a few hours of training three to four times per week.

The key to building bigger and stronger muscles is to keep progressively adding more and more weight over time. Building bigger muscles is about consistent regular training, eating properly, getting plenty of rest, and...

Keywords:
bodybuilding fitness training nutrition health bodybuilders muscle supplements weightlifting

Article Body:
Bodybuilding is a sport of building muscle. Bigger and stronger is the name of the game. One of the great things about bodybuilding is that you can achieve great results with only very basic equipment and a few hours of training three to four times per week.

The key to building bigger and stronger muscles is to keep progressively adding more and more weight over time. Building bigger muscles is about consistent regular training, eating properly, getting plenty of rest, and lots of weight at low repetitions.

As a starting any new exercise program, is important a first check with your physician before starting a bodybuilding program. In the beginning is important that you start slow and learn proper technique. Time and time again professional body builders have said that technique is one of most important aspects of getting a good workout. It might be helpful to schedule a session with a professional trainer in the beginning so you start on the right track. If this is not an option for you there are various instructional books on the subject of bodybuilding. Above all take the time to learn proper technique.

Lifting heavy weight damages muscle fibers. It is only when the muscles repair themselves that they grow larger and stronger. For this reason it is very important that each muscle group is given plenty of rest following each workout. This is why most body builders alternate muscle groups. For example, you might work on your back on Monday, your legs on Tuesday, your chest on Wednesday, and your arms on Friday. Most successful body builders will recommend that you not work a particular muscle group more than twice per week.

The question may come up of whether it is best to use weight machines or free weights. The general consensus is that free weights are your best option for increasing muscle mass. Machines are typically used for isolating muscles and this is something that only professional body builders need to do before contest.

The following are some basic exercises for the major muscle groups.

Chest

1. Flat Bench Press
2. Dips
3. Incline Bench Press

Legs

1. Squats
2. Straight Leg Dead Lifts
3. Leg Press

Back

1. Pull ups
2. Barbell Rows
3. Deadlifts

Biceps

1. Curls
2. Incline curls

Triceps

1. Lying Tricep Extensions
2. Close Grip Bench Press

Shoulders

1. Military Press.

Remember to increase muscle size you will need to progressively increase poundage. Be patient. Overworking your muscles can actually have adverse effects. If you maintain a consistent regular workout routine coupled with proper nutrition and rest you will begin to see results in no time. Keep in mind it is common to see more obvious results initially and in overtime your gains will seem less apparent. This is because your body becomes used to your work out routine and in a sense knows what to expect. It is helpful to keep your body guessing by changing your workout routine on a regular basis.

 

Back Exercises For Beginning Bodybuilders

Back Exercises For Beginning Bodybuilders

Word Count:
232

Summary:
We all have to start somewhere so this article outlines the lifting exercises that are suitable for beginners with an emphasis on developing the back muscles.

Keywords:
back exercises, beginners, bodybuilding

Article Body:
From a bodybuilder's perspective one of the most important body areas is the back. Not only can it be visually impressive but a strong back is essential for intensive training and day to day living. In bodybuilding you are aiming for three things with regard to developing the back muscles:

- Thickness of the upper back (traps).

- Wide lats.

- Highly defined lower back (spinal erectors and lower lats).

As a beginner there are five essential exercises for developing these muscles quickly:

1. Dumbbell shrugs - 3 sets of 10-15 reps. This exercise will develop the traps.

2. Seated V-bar cable rows - 3 sets of 10-15 reps. This exercise will develop the mid upper back.

3. Bent over barbell rows - 3 sets of 10-15 reps. This exercise will add thickness to the upper back.

4. Pullups - Aim for 25 reps. This exercise will strengthen the entire back.

5. Pulldowns - 3 sets of 10-15 reps. This exercise will define the lats.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your back exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.

 

Arm Exercises For Beginning Bodybuilders

Arm Exercises For Beginning Bodybuilders

Word Count:
320

Summary:
We all have to start somewhere so this article outlines the lifting exercises that are suitable for beginners with an emphasis on developing the arm muscles.

Keywords:
arm exercises, beginners, bodybuilding

Article Body:
Most people new to bodybuilding pay a lot of attention to building big arms, sometimes to the point of overtraining. Don't forget, the arm muscles are brought into play during most exercises aimed at other body parts so care must be taken not to overdo things.

Having said that, the arms are complex body parts in their own right and deserve a properly focused exercise program. In basic terms the arm consists of three main muscle groups:

1. Biceps brachii - two muscles at the front upper arm that run from the elbow to the shoulders.

2. Triceps brachii - three muscles at the rear upper arm that run from the elbow to the shoulder.

3. Forearm - several smaller muscles that run from the elbow to the wrist.

There are seven classic exercises that will allow beginners to get off to a good muscle building start without overstraining their bodies. For all of the exercises that follow, use a weight that is light enough to allow between 10-15 reps.

Three biceps building exercises are recommended for beginners:

1. Standing barbell curl - 3 sets of 10-15 reps.

2. Alternative standing dumbbell curls - 3 sets of 10-15 reps.

3. Preacher bench curls - 3 sets of 10-15 reps.

Three triceps building exercises are recommended for beginners:

1. Dips - 3 sets of 10-15 reps.

2. Close grip bench press - 3 sets of 10-15 reps.

3. EZ bar lying extensions - 3 sets of 10-15 reps.

One forearm building exercise is recommended for beginners:

1. EZ bar reverse curls - 3 sets of 10-15 reps.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your arm exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.

 

Are you having trouble building muscle?

Are you having trouble building muscle?

Word Count:
737

Summary:
Have you been going to the gym regularly and working hard but still not putting on any muscle? Read this article before your next gym session.

Keywords:
muscle building, muscle building workouts, build muscle, bodybuilding, powerlifting

Article Body:
Have you been going to the gym regularly for months and haven't been able to put on any serious poundage? If you answered yes to any of these questions, it's time to take a step back and make some plans. Building muscle is not rocket science. There are four key factors that will mean the difference between building muscle and staying skinny. You have to ask yourself these four questions.

Is my diet optimized for building muscle?

It's time to get out of the "3 meals per day" mentality. If you want to gain (or lose) weight you need to feed your body whole foods, six times per day. This means splitting your large meals up and eating about once every three hours. Not only is this good for your metabolism, but your body will use the foods instead of storing them as fat.

Your six meals per day should consist of mainly complex carbohydrates and protein. You should aim for at least thirty grams of protein per meal. High protein foods include lean meat, chicken, fish, egg whites, cheese and milk products. Complex carbohydrates are found in brown rice, brown bread and potatoes. Stay away from foods high in salt and sugar

Should I be using supplements, and when should I be taking them?

If you can afford supplements you should be using them. The basic three you should be considering are protein, carbs and creatine. Whey protein supplements are the fastest known way to deliver quality protein to your muscles. This makes shakes particularly effective after your workouts, when your body is craving protein for muscle re-growth.

There are three key times that supplements should be taken. First thing in the morning, after your workout and before bed. If your diet is up to scratch you shouldn't need supplements at any other time. Don't use supplements to replace meals. Supplements are supplements, not meal replacements.

Am I training hard and not smart?

The biggest mistake the new lifters make is thinking that the more they workout the bigger they'll get. This couldn't be further from the truth! Two basic rules you must remember when it comes to weight training. First, quality is better than quantity. Second, compound exercises are the kings of building muscle.

Compound exercises require at least two joint movements. Big compound exercises are the squat, bench press, wide grip pull up and seated row. These movements recruit many more muscles fibers to use to move the weight. This means more muscle groups are worked, the exercise is more challenging and the potential for growth is much greater.

Generally you should be doing three compound exercises for one isolation exercise. For example your back/biceps workout might consist of wide grip pull ups, seated row, bent over row and standing bicep curl. You might think this is not enough work for your biceps? Wrong. Your biceps are worked heavily in all over these exercises; the bicep curl just finishes them off.

The length of any training session should not exceed one hour. And you only need to train one muscle group once per week. This means a split routine should only need to be three days per week. In fact, most professional bodybuilders only train four times per week. Remember, it's quality not quantity.

Do I get enough rest and recovery time?

When you workout you're not building your muscles, you're breaking them down. The reason why you looked "pumped up" when you're in the gym is because your muscle tissue is swollen and damaged. Your muscles actually grow when you are resting. So in simple terms, no rest equals no muscle growth.

So take it easy when you're not working out. Ease up on the cardio. And make sure you get plenty of sleep. Sleep is the body's number one time for building muscle. This is also why it's important to eat before bed, so your body has the fuel to repair muscle in your sleep.

Simple isn't it?

So you can see that despite what you read in magazines or on the web about building muscle, it's surprisingly simple. If you get the four aspects I have mentioned in this article right, you will build muscle. If you've got any questions, I'm available on the forum on my site. See links in my bio.

 

 

Add Intensity To Your Muscle Building Workout

Add Intensity To Your Muscle Building Workout

Word Count:
418

Summary:
Bodybuilders often reach a plateau which is frustatingly difficult to travel beyond. Introducing techniques that significantly raise exercise intensity can stimulate further muscle growth very quickly.

Keywords:
muscle building, bodybuilding, intensity

Article Body:
One of the biggest difficulties facing bodybuilders is how can they be sure that all muscle fibers have been recruited and exhausted during a given exercise and it is only by achieving this that muscle gains can be maximised.

The simple answer is, you have work beyond failure and experience a higher level of training intensity than before. This also ensures that workouts remain challenging and continue to engender progress over time thus reducing the likelihood of regression.

But how do you go about intensifying your training? Fortunately there is a tried and tested path to follow as outlined below:

1. Increase resistance - increasing the weight lifted in meaningful increments ensures the muscle is pushed beyond its previous point of failure thus maintaining the muscle building process. Aim to increase the weight when you reach six to eight reps and failure does not occur.

2. Change the exercise - to achieve maximal gains all muscle fibers in a body part must be trained. Changing the angle (e.g to incline bench press) or introducing a new exercise will stimulate growth.

3. Reduce rest intervals - giving the muscles less time to recover before exposing them to further work has the effect of increasing intensity.

4. Pre-exhaustion - when an exercise involves two or more muscles the weakest will prevent you from working the primary muscle to failure. The answer is to first isolate and tire the primary muscle before immediately moving to another exercise that works the set of muscles to failure.

5. Introduce supersets - this involves performing two exercises for the same muscle group without a rest interval. This means you have to utilize different muscle fibers which stimulate greater growth.

6. Use partial reps - at the point of failure you will not be able to complete the full range of movement for a given exercise. Completing a partial rep that uses only a segment of the lift will still work your muscles beyond the point of failure. This technique is especially useful to advanced bodybuilders as it allows them to increase intensity without adding extra routines that could cause overtraining.

7. Use isometric contractions - this involves holding the weight still at the point of failure to stimulate a static contraction in the muscle.

8. Employ forced reps - this involves completing one or more final reps after the point of failure has been reached. You will need the assistance of an experienced helper to attempt this.

Once you have added these techniques to your training regimen you'll know you've done your best to maximize muscle growth.

 

Abdominal Exercises For Beginning Bodybuilders.

Abdominal Exercises For Beginning Bodybuilders.

Word Count:
249

Summary:
We all have to start somewhere so this article outlines the lifting exercises that are suitable for beginners with an emphasis on developing the abdominal muscles.

Keywords:
abdominal exercises, beginners, bodybuilding

Article Body:
The abdomen contains the muscles that most beginners struggle with because they take a long time to develop and need a low level of body fat to be seen. The abdominal muscle group consists of three main muscles:

1. Rectus abdominis - commonly known as the abs, this is a large flat muscle wall that runs from the lower chest to the pubic bone.

2. Obliquus abdominis - commonly known as the obliques, this muscle runs diagonally along the side of the mid-section from the lower ribcage to the pubic area. The internal obliques lie underneath the external obliques.

3. Transversus abdominis - this is a thin strip of muscle that runs horizontally across the abdomen.

You can target these muscles effectively by performing the following exercises:

1. Crunches - 3 sets of 15-20 reps. This exercise will work the upper abs.

2. Pelvic tilts - 3 sets of 15-20 reps.This exercise will target the lower portion of the abdomen below the navel.

3. Side bends - 3 sets of 15-20 reps. This exercise will work the obliques.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your abdominal exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.

 

A Few Simple Ideas to Mix Up Your Routine

A Few Simple Ideas to Mix Up Your Routine

Word Count:
631

Summary:
Every now and then I catch myself stuck in the same routine and my workout starts to get a little boring.  Here are just a few things that I do to put a little variation into my workouts to keep them interesting, and keep me going back to the gym.

Keywords:
workout, fitness, workout routine, split routine, palm grip, triset, workout split

Article Body:
Every now and then I catch myself stuck in the same routine and my workout starts to get a little boring.  I know this is starting to happen when it gets easy to miss my regular workout.  Recently, I noticed this had happened when I easily talked myself out of going to the gym for almost 2 weeks straight.  Obviously, something needed to change.  So here are a few ideas that I use from time to time just to spice up my workout.  Give them a try, and I'm sure you'll find some new excitement to your workout as well.

Change your Grip!

This is a small change compared to most of the others you can do, but one way to spice up your workout from time to time is to change the way you're gripping the bar when doing barbell or machine exercises.  One of my favorite grips is the palm grip.  In fact, I've read several articles from fitness trainers and other professional athletes that suggest that on exercises like the bench press, you should only be using a palm grip. 

So what is a palm grip?  Let's use the bench press as an example for the palm grip.  Many of us have been guilty of using a standard grip on this exercise, myself included.  A standard grip would be where you wrap your hand around bar as if you were holding a baseball bat.  If you want a more effective bench press, try not wrapping your thumb around the bar.  You might think that you'll lose some stability by doing this, but I've never had that problem.  You might have to bend your wrist a little more to compensate, or lower the weight just a little bit.  The main benefit to using a palm grip on this type of exercise is that by putting your thumb in this position, you are reducing the amount of effort that your forearms will put into the exercise.  Therefore, you chest and tricep muscles will have to work even harder to do the lift.  Try this, and I'm sure you'll notice a difference the next time you perform a bench press.

Try Trisets!

You've probably heard of super sets, where you do two exercise consecutively without resting in between.  Have you ever tried doing three different exercises?  This works extremely well with bicep exercises.  The benefit to doing a triset with a bicep workout, is it allows you to hit the bicep really hard in three different ways.  Here's an example of a bicep triset: standing barbell curls, hammer curls, reverse barbell curls.  You'll also notice in this sequence that you have to change your grip with each set of the triset.  This is the best way to utilize a triset.  Here's an example of a triset with triceps: straight bar cable push downs, rope cable push downs, reverse cable pushdowns.  Again, the key here is to change the grip on each exercise.  Give these a try, and I'm sure you'll feel a new pump in whatever body part you utilize them with!

Change you Split!

Have you been following the same split routine for two long?  Has your split routine consisted of chest and triceps, back and biceps, or something similar for several months?  Try reversing your split or doing a 5 day split instead of a 3 day split.  Do chest and biceps, back and triceps just to mix it up a little.

These are just a few basic ideas, but its always a good idea to mix up your routine on a continual basis.  That way you can keep your body guessing and growing to adapt to the changes in stress that you place on your muscles.

 

15 Muscle Building Rules For Skinny Guys And Gals! (Part 1)

15 Muscle Building Rules For Skinny Guys And Gals! (Part 1)

Word Count:
759

Summary:
WHY CAN'T YOU GAIN WEIGHT?

Though there may be many reasons why you may be thin, the most apparent reason is because of your genetics. If your parents are naturally thin or have a small body frame, then you will most likely have the same small body type.

To some degree, your size can also be controlled by your metabolism. If you have a difficult time gaining weight of any kind (fat or muscle) then you most likely have a fast metabolism. That simply means that your bod...

Keywords:
build muscle, gain weight, how to gain muscle, mass, weight gain program, workout routine

Article Body:
WHY CAN'T YOU GAIN WEIGHT?

Though there may be many reasons why you may be thin, the most apparent reason is because of your genetics. If your parents are naturally thin or have a small body frame, then you will most likely have the same small body type.

To some degree, your size can also be controlled by your metabolism. If you have a difficult time gaining weight of any kind (fat or muscle) then you most likely have a fast metabolism. That simply means that your body burns calories at a faster than normal rate. You must take this into account whenever you are considering a particular diet or training program. Is it geared towards someone with your metabolism and goal?

Now as you know, there are many ways to train. Hundreds, thousands even. Some work and some do not, but for the specific goal of gaining weight, there are a few UNIVERSAL things that all skinny guys must do.

Though much of the information I cover here is not as "magical" as you may like, I consider these rules to be the basics with regard to weight gain. These are not all of the answers, but they are definite elements that MUST be addressed in any successful weight gain program.

You should be able to easily integrate these rules into your current program to make it more suitable for your particular body and goals.

GENERAL RULES

1.Get the proper information that pertains to your SPECIFIC condition and goals.

The first big problem I find in most people is the lack of correct information. Yes you are motivated and doing things, but your effort is wasted on incorrect dieting and training information. Basically, skinny guys are taking advice from people who have never had a weight gain problem. Want to know how to gain weight? Then find someone who has walked your shoes. Someone who has been where you are.

2.Set a specific goal and create a plan of attack.

If you were to drive cross country to another city, would you just start driving randomly, or would you plan a route that would get you quickly and efficiently?

Think of your plan as a road map and your goal as your destination. Without a plan and a specific goal you will be without focus and can easily get lost or side tracked. This happens more often than you know. I see many people in the gym just doing whatever, or just eating whatever -- no plan or specific goal. They wonder why they don't make progress. They have no focus.

Having a specific program to follow allows you to take action each day. This action is focused on specifically getting you to your destination quickly. There is no thinking, debating or guessing. You just do it. A specific plan provides necessary daily structure that not only keeps you on the road moving forward, it also helps to develop good eating and training habits that will benefit you long after you have reached your destination.

3.Have confidence in yourself and belief in what you are doing.

Let's face it; we live in a cruel world. Hate and jealously is everywhere. For most people who begin a fitness program to improve themselves, getting started will be half the battle. The other half will be staying motivated throughout the constant onslaught of negativity from others. A few negative words can do serious damage if you allow it.

The most insulting things you hear may be from friends, co-workers and acquaintances at the gym. People hate change. It makes them insecure, because they suddenly discover there's more to you than they were probably willing to admit. They fear that you may actually achieve your goal. It makes them look less "superior".

Once you have begun your plan, you must have faith and believe in what you are doing. Stay focused and avoid overly critical or negative people. If you have to, keep your business to yourself. When I first began my program, I stopped talking about what I was doing because I got tired of hearing things like "you can't do that", "that's impossible", "you're wasting your time and money". Funny thing is, now those people are constantly bugging me for advice.

It's your life. It's your body. It's your dream. Don't allow your success or failure to rest in the hands of others.

In Part 2 of this article, I will cover your workout rules and guidelines to MAKE SURE you gain muscle.

 

12 Secrets for gaining mass

12 Secrets for gaining mass

Word Count:
292

Summary:
12 secrets for building muscle mass, learn what it takes to build muscle super fast, Build muscle fast with these body building secrets.

Keywords:
bodybuilding, muscle mass, building muscle

Article Body:

If You really want to gain size stop reading articles out of magazines and find a trainer that knows what they are doing.

Eat organically, you are what you eat (if you give yourself a 59 cent hamburger you are giving your body 59 cent muscles that makes you look like garbage.)

Eat According to your metabolic type, "the metabolic typing diet"

Lift mainly in the 8-12 rep range

Your tempos should range from 3-1-3 to 4-1-4 and no more

You total time under tension for each lift should only last 60 sec or less (this is because you want to produce as much Testosterone and Growth Hormone.

Don't lift longer than 45 min per workout, less at a higher intensity equals more.

This would be different if you were on pro-hormones or juice, because of the recover time.

You shouldn't be performing any cardio

Lift according to your genetic makeup and your muscle fiber type if you tend to be more of an endurance athlete you will do better lifting a little higher reps, if you are more of a speed athlete you will do better lifting a little lower reps heavier weight.

Supplements and other things can help in achieving mass, as we all know what the pros use and most amateurs lifting in the gym.

Though follow science it can do way more for you than just taking some pill.

Mass is easy to gain when you lift correctly, don't waste years trying to reach your goal when you can invest in a trainer that can get you tons of results now.  And if they don't get you results fire them immediately

Words of wisdom

work harder

Less is more

Scott White

Personal Power Training

 

5 Reasons Why Alcohol Will Destroy Your Muscle Gains

5 Reasons Why Alcohol Will Destroy Your Muscle Gains

Word Count:
513

Summary:
Alcohol is far more harmful than most people think, and it's very important that you understand how this drug (yes, alcohol is a drug) is affecting your progress both in and out of the gym.

Keywords:
muscle, muscle building, bodybuilding, fitness, nalewanyj, body building, weight lifting

Article Body:
I receive emails every single day from aspiring muscle-builders all over the world, and one of the most common questions I'm asked is "does drinking really affect the muscle growth process?" I'm sorry to say it, but yes, too much alcohol will almost definitely have a significant negative impact on your muscle-building results. Alcohol is far more harmful than most people think, and it's very important that you understand how this drug (yes, alcohol is a drug) is affecting your progress. This is not an anti-drug speech, but if you're serious about achieving a truly impressive physique, you should definitely be aware of the 5 main ways that alcohol is slowing down your gains…

1) It negatively affects protein synthesis.

Protein synthesis is the process where amino acids are joined together to form complete proteins. Excessive alcohol consumption slows this process down by up to 20%, and since your muscles are made up of protein, you can see how this is a problem.

2) It lowers testosterone levels and increases estrogen.

Testosterone is the most important muscle-building hormone in your body. One of the limiting factors that determines how much muscle a person can gain is their level of free-flowing testosterone.

3) It causes dehydration.

The kidneys must filter very large amounts of water in order to break down the alcohol, and this can result in severe dehydration within the body. Water plays an absolutely crucial role in the muscle-building process, and being even slightly dehydrated is a recipe for disaster. The muscles alone are comprised of 70% water.

4) It depletes the body of vitamins and minerals.

Alcohol consumption causes vitamins A, C, the B's, calcium, zinc and phosphorus to all be drained at rapid rates. Vitamins and minerals keep every little process in your body functioning properly, and many of these processes involve muscle growth and maintenance.

5) It increases fat storage.

With 7 empty calories per gram, alcohol can actually be quite fattening. Alcohol also disrupts the Kreb's Cycle, which plays an important role in fat burning.

It's important to have fun in life, but too much fun can lead to problems. If you're serious about achieving significant muscle-building results, you definitely need to monitor your intake of alcohol and make sure that you are consuming it in moderation. A few drinks here and there shouldn't be a problem, but if you find yourself drinking every weekend you can almost certainly kiss your muscle gains goodbye.

If you do decide to go out and party, make sure to drink plenty of water and to properly nourish yourself with vitamins/minerals and a protein rich meal.

I don't recommend revolving your entire life around your muscle-building program, so don't be afraid to go out and have a good time once in a while. Just make sure to keep your drinking nights infrequent (no more than once a month) and properly nourish yourself to lessen its effects. As long as you monitor what you're doing you can achieve an impressive physique and have a social life at the same time.

 

4 Harmful Muscle-Building Myths Uncovered

4 Harmful Muscle-Building Myths Uncovered

Word Count:
650

Summary:
In this article I'm going to expose 4 very common muscle-building myths in order to keep you on the proper path to the mind-blowing muscle and strength gains you deserve.

Keywords:
muscle, muscle building, bodybuilding, fitness, nalewanyj, body building, weight lifting

Article Body:
If you're serious about making a solid commitment to a muscle-building program, you need to be very careful of who you take advice from. Bodybuilding and fitness is literally a multi-billion dollar industry with new websites popping up every single day. Many of the so-called "experts" out there really don't have a clue of what they're talking about and are only motivated by pushing expensive pills, powders and "miracle programs" on you that you don't really need. If you don't watch your step you may end up falling for some fatal muscle-building pitfalls that will literally destroy your gains and prevent you from ever achieving the impressive, muscular physique you desire. In this article I'm going to expose 4 very common muscle-building myths in order to keep you on the proper path to the mind-blowing muscle and strength gains you deserve.

Myth #1: In order to build muscle, you must achieve a "pump" during your workout. The greater the pump you achieve, the more muscle you will build.

For those of you who are just starting out, a "pump" is the feeling that you get as blood becomes trapped inside the muscle tissue when you train with weights. The muscles will swell up and leave your body feeling bigger, tighter, stronger and more powerful. While a pump does feel fantastic, it has very little, if anything to do with properly stimulating your muscles to grow. A pump is simply the result of increased bloodflow to the muscle tissue and is certainly not indicative of a successful workout. A successful workout should only be gauged by the concept of progression. If you were able to lift more weight or perform more reps than you did in the previous week, then you did your job.

Myth #2: Building muscle will cause you to become slower and less flexible.

This one goes back to the old days when people described bodybuilders as being "muscle bound" and "bulky". Contrary to what you may think, building a significant amount of lean muscle mass will actually speed you up rather than slow you down. Muscles are responsible for every movement that your body makes, from running to jumping to throwing. The bottom line is that the stronger a muscle is, the more force it can apply. Having stronger, more muscular legs means increased foot speed, just as having stronger and more muscular shoulders means the ability to throw farther. Strong muscles are able muscles, not the other way around.

Myth #3: You must always use perfect, textbook form on all exercises.

While using good form in the gym is always important, obsessing over perfect form is an entirely different matter. If you are always attempting to perform every exercise using flawless, textbook form, you will actually increase your chances of injury and simultaneously decrease the total amount of muscle stimulation you can achieve. Remember, we are not robots! It's very important that you always move naturally when you exercise. This could mean adding a very slight sway in your back when you perform bicep curls, or using a tiny bit of body momentum when executing barbell rows. Loosen yourself up a bit and move the way your body was meant to be moved. Obsessing over perfect form will actually work against you rather than for you.

Myth #4: If you want your muscles to grow you must "feel the burn!"

This is another huge misconception in the gym. The "burning" sensation that results from intense weight training is simply the result of lactic acid (a metabolic waste product) that is secreted inside the muscle tissue as you exercise. Increased levels of lactic acid have nothing to do with muscle growth and may actually slow down your gains rather than speed them up. You can limit lactic acid production by training in a lower rep range of 5-7, rather than the traditional range of 10 and above.