Build Muscle

7 Strength Training Tips To Build Muscle

build muscle
Want to build muscle effectively? Are you progressing no-where with strength in the gym? If you feel frustrated, why not take a few steps back, and start with some simple basic guidelines that many people overlook, but have stood the test of time.

1) Build Muscle With Less Training

Over-training is your number one enemy.

Excessive weight training without sufficient recovery time between workouts will not assist in muscle growth. The key thing to building muscle is, infrequent, short, high intensity workout sessions will jolt your muscle growth process, and body adapts to build muscle with size and strength.

Research has shown that to build muscle effectively, up to a week's rest is required fter the previous workout of high intensity weight training.
Remember the most effective way to build muscle is to combine the intensity of the exercise and the recuperation after the exercise!
Therefore, limit the number of days and the amount of time at the gym each week.No more than 3 weight sessions a week, and each workout should not be more than 1 hour.

2) Push Your Body To The Limit Safely

For outstanding gains, be prepared to train hard and shock your body signals with an intense workout. Your body will respond by increasing the size and strength of the muscle.

If you are serious in the pursuit to build muscle and change the physique of your body quickly and efficiently, be prepared to train your muscles to failure.

3) Push to Failure With One Set

Research has shown that the single set training is more beneficial for building muscle and more effective than multiple set training.
Therefore, pour 100% effort into the first set and exercise hard till the bar cannot be moved after the last rep. If that happens, there will be no need for another set on that specific exercise.Consequently, more energy and effort can be used for another focused exercise during the workout.

4) Number of Repetitions Per Set

Vary the intensity in repetitions and weight training throughout a given period of time. It is an effective way to build muscle and avoid slumps in strength.Higher repetitions will promote endurance, whilst lower repetitions will result in muscle gain.

By varying the repetitions and weight through out a ten week period, you will build muscle. Not only that, it will stop your workouts from getting boring!

5) Limit The Training Frequency For Each Muscle Group

In order to allow an appropriate recovery time, each muscle group should only be focused on once per week, and perform only what is necessary. So avoid the temptation to build muscle with increase in frequency.

6) Drink Water To Build Muscle

80% of the human body is made up of water, and drinking water to hydrate yourself is an absolute must.
Not only is water beneficial to your health, it aids in building muscle by carrying healthy nutrients throughout the body and flushing out excess protein from the kidneys. AS well, water plays a large role in injury prevention.  Again research conducted has shown that a slight dehydration will result in decrease in strength and physical performance significantly.

7) Build Muscle With No Ego

To put it simply, heavy weights are not necessary to build muscle.Why not take off a significant load off the weight, and concentrate on slower movements to stimulate the muscle group. Build muscle with the feel of the strain of the muscle and not the weight.

Poor technique and form with too much weight will take the stress off the target muscle! The momentum moves the weight, not the muscles. To build muscle, focus on strict form with controlled movement, temp tension.
So don't be shy to use lighter weight for a better performance. Remember, your objective is to build muscle and strength, not to show off!

Therefore, depending on the goals you have personally set to build muscle and the time needed to achieve it, start with the above basic principles and focus on quality not quantity.

Doing the right amount of sets and repetitions combined with strict form and exercises to build muscle is far more important than how often and how long you need to build muscle.

Muscle Building Workouts

Muscle Building Workouts - How to Maximize Muscle Growth Without Supplements


Muscle Building Workouts
It doesn't matter where you turn almost all muscle building workouts that you find in muscle magazines or on the internet are in some way advertising or trying to promote a certain supplement that is suppose to give you gains and results beyond your wildest dreams. The truth of the matter is that half of the supplements endorsed by these bodybuilders in magazines don't even use the supplements they just get paid to let their photo show up beside the product advertisement.

The truth of the matter is that for the most part with some exceptions supplements for what they really provide to you in muscular gains are not even worth half of what they are sold for. A lot of these supplements on the market have been after testing has proven some supplements to be harmful and even fatal in some cases. If you are looking to make huge muscular gains without having to spend a ton of money on useless supplements then you simply need to incorporate a proper nutrition plan in with proper muscle building workouts and you will start seeing some real results.

When maximizing the your muscle growth without the use of supplements there are basically 3 main rules that must be followed in order to see optimal results.

The first and possibly even the most important rule above the muscle building workouts is providing your body with the proper nutrition that your body needs in order to repair broken down muscle and create new muscle fibers. One of the biggest misconceptions about building muscle is that the weight training is what builds muscle. Wrong! weight training stimulates the muscles to grow but nutrition and rest are what cause them to grow.

The next rule is of course allowing an adequate amount of rest after you finish your muscle building workouts. Again workout only stimulate the muscle however nutrition and rest are what actually repair and build the muscle bigger. Way too many people think that more is better when it comes to working out and lifting weights, the truth is that your workouts should only last about 45 min and if you do a split workout you should only be working out 3-4 days per week and each muscle group once per week. If you are doing a full body workout obviously because the volume is much less you can work each muscle group 3 times per week and still see muscle gains.

Finally the last rule is use muscle building workouts that will cause you to go to complete muscular failure. You see by nature your muscles hate to grow and get bigger you have to force them to get bigger and thats why when you exercise a certain muscle group to complete failure you are basically forcing that muscle to grow so that it can handle the new intensity of the exercise next time.


Muscle Building Diet

Designing The Optimum Muscle Building Diet


Muscle Building Diet
When you're starting on a mass gain program, the most important element (besides training) is to construct a solid muscle building diet that will promote muscle growth as well as recovery.

If you want to see optimum results, you'll have to focus on both what you're doing in the gym, as well as what you're doing in the kitchen. Trainees who neglect their diets are only factoring in half the equation that goes into building muscle mass, thus their gains will be very poor, to say the least.

For maximum muscle growth, you'll need to have both elements in place - Diet and Training. In this article, we'll go over the nutrition elements that you must know in order to construct a solid muscle building diet that will promote muscle size and strength gain.

Caloric Intake

An effective muscle building diet consists of eating enough total daily calories. Quite simply, without enough calories, building muscle mass will be next to impossible. It's extremely important to consume plenty of high quality calories every single day.

For the average person looking to gain weight and put on muscle mass, caloric intake needs to be around 17-20 calories per pound of bodyweight per day. If you're someone who's naturally skinny or if you're a "hardgainer", then you'll want to consume at least 19 calories per pound of bodyweight per day, where as in if you're someone who tends to gain body fat easily, use the lower range (17-18)

It's important to eat the required amount of calories each and every single day in order to support muscle growth and to recover form hard and heavy weight training sessions. Remember, consistency in training and diet are both key when you're trying to put on muscle mass.

Food Timing

The second aspect to take into account in your muscle building diet is food timing. For best results, you'll want to overemphasize post-workout nutrition, as this is when your muscles are literally starving for nutrients and are able absorb them like a sponge.

Aim to consume a large amount fast-digesting carbohydrates and fast digesting protein immediately to 1 hour post-workout, as this is when carbs restore muscle glycogen (muscle tissues primary energy source) which support high energy levels during workouts and promote new muscle growth.

Throughout the rest of the day, focus on eating plenty of lean protein, moderate amounts of complex carbohydrates and healthy fats in each meal.

Food Sources

Once you have your calorie intake figured out, you'll need to know about where you'll be getting your calories from. It's important to focus on healthy food sources (whole foods, unprocessed and natural foods) as you'll want to stay healthy while you're gaining muscle mass.

While it may be tempting to fill your muscle building diet with junk food in order to increase your calories, it's not going to be helpful in the long run as you'll end up gaining excessive amounts of bodyfat and your health will start to decline. Instead, focus on getting most of your calories form wholesome complex carbohydrates, lean protein sources, and healthy omega-3 fats.

Tweak Your Diet Every Once In A While

Finally, the last step to constructing your optimum muscle building diet is to make sure that you're periodically tweaking your calories. Trainees who eat the same amount of calories day in and day out, and never monitor their progress, are not going to see optimum results.

About every three to four weeks, take some time to evaluate your progress to see if you're gaining mass and seeing an increase in strength levels.

For example, if you aren't building muscle mass as fast as you'd like, consider increasing your calorie intake by another two to three hundred a day.

Or, if you notice that you're gaining too much body fat, you'll want to decrease your calorie intake by about two to three hundred calories.

To sum up, if you have your muscle building diet in order, building muscle mass will be ten times easier when combined with an effective, consistent, intelligent and intense weight training program.

How to Gain Muscle Mass

How to Gain Muscle Mass Fast - In 4 Easy Steps


How to Gain Muscle Mass
The key question here is how to gain muscle mass fast? How to gain weight, size and strength without sacrificing your physique? Many times people will show you how to gain muscle mass fast, but their advice leaves you fat, out of shape and bloated. I am about to show you 4 easy steps to help you gain muscle mass.

Step 1
How much protein should you eat & when?

The amount of protein you eat everyday should depend on how big you want to be. If you want to gain 10 pounds of sold muscle mass you need to eat to get big. The general rule of thumb is 1 gram per body pound at your next weight level, not your current weight. Track your progress and experiment with variations in protein uptake, your looking for the exact amount of protein that will allow you to gain muscle mass fast. Variations could be .5 grams per body pound.

Why is this important?

Because the body can only uptake so much protein in one shot, Normally 35 grams is max. The time frame to take protein is ideal, once in the morning after your body has burned muscle while sleeping, and again after your workout to replenish lost nutrients. Always take casein at night before bed, otherwise your workout for that day could be lost, your body will burn muscle as energy while you sleep.

Step 2
How to gain muscle mass fast by eating right?

Don't expect to gain muscle mass by eating everything in site or junk food. It's logical to cheat on your healthy meal plan once a week. The problem most weight lifters and gym enthusiast have is they eat the wrong foods. You need to have the correct balance of foods throughout the day to gain muscle mass. Try eating broccoli the hidden foods of bodybuilders, this green food can be extremely beneficial to gaining weight and strength.

Step 3
How much water should I drink to gain size? Now that your laughing...

This is extremely important to gaining muscle size and repairing those torn muscle fibers after strenuous activity. The proven method is about 1 gallon a day to 1.5 gallons per day. More will make you extremely bloated.

Step 4
What should my workout look like?

To gain muscle mass fast you should rely on yourself to find a great routine that works. If you find a workout you like, try it out. In most cases you will need to tweak it for your individual needs. As everyone's muscle density, fat ratio and body type are different and this will directly affect your results. Always train one muscle group per day to gain muscle mass fast. Your body needs to recover to maximize your growth.

This judgment is seriously your key to learning how to gain muscle mass fast. Start and Impress your friends by gaining freakish muscle mass in no time. It's possible with all the right mechanics in place to gain 10 pounds of muscle in 8 weeks.

Muscle Growth

Muscle Growth - Workouts to Grow Muscle Fast


Muscle Growth
Fast, healthy strong muscle growth is not a mirage. It's very much a possibility and many fitness enthusiasts like you are making it their reality. If you already go to the gym or have a trainer and work-out regime going, then there are very few modifications you will need to achieve fast muscle growth. In case you're a beginner; this article is still useful for you.

Exercises for each Muscle:

If you not training already then let me tell you about a few exercises and which muscles of your body the work on;

Chest: 
Flat Bench Press 
Incline Bench Press 
Flat Bench Dumbbell Flyes 
Incline Dumbbell Flyes

Back: 
Deadlift 
Lat Pulldown (or weighted pull ups) 
Seated Cable Row 
Bent Over Barbell Row 
Bent Over 1 Arm Dumbbell Rows

Biceps: 
Standing Barbell Curls 
Preacher Curls (with dumbbells or barbells) 
Seated/Standing Dumbbell Curls

Triceps: 
Triceps Press Down 
Dips 
French Press

Legs: 
Squats 
Calve Raises

Shoulders: 
Seated/Standing Military Press (with barbell or dumbbells) 
Lateral Raises 
Shrugs

Another important thing that you should know is that every time you work a certain set of muscles, there is also a secondary set that gets worked as well. For instance, every time you work your chest muscles or shoulder muscles, your triceps get a work out too. Similarly, every time you work your back muscles, your biceps get a workout. The main point here, then, is to create a balance. No muscle set should be overworked by consecutive work-outs, because then it will not get the required time to rest and consequently build-up the desired mass. The strategy to cope with this situation is to create 'splits\'. Splits enable you to exercise one set of muscles along with the secondary muscles, then give them a collective rest while working a totally different set of muscles along with their secondary partners.

A possible routine may be: 
Monday: Chest/Triceps 
Tuesday: rest 
Wednesday: Biceps/Back 
Thursday: rest 
Friday: Shoulders/Legs 
Saturday: rest 
Sunday: rest

Of course you can vary this, but don't deviate from the basic theory. Also note that you should rest for 4 days and work out for 3 days. Resting more than you work out is critical to muscle growth.

Now for Faster Muscle Growth:

For faster muscle growth, the experts recommend the following:

1. Progressive Overload: this means that with every workout, you increase the size of the weights that you lift.

2. Lift Maximum: if you want to see fast muscle growth, lift to your maximum potential. Maximum potential means the greatest that you can lift without causing unusual or un-natural pain in your body. Be sure to have a trainer supervise you.

3. Exercise should be Short but Intense: keep your exercise routine short but intense. It should exhaust your full potential. For instance you should lift heavier weights, but reduce the number of reps.

4. Watch your Diet: diet is essential for healthy muscle growth. What you eat does indeed become a part of you. When going for fast muscle growth, ensure you take plenty of proteins. Taking a meal high in protein half an hour before the workout ensures that your body has a healthy supply of amino acids it can use to heal and build muscle from immediately once your work out is over.

5. Rest and Sleep: the breaks that you give between work-outs should increase as you increase the intensity of the work-outs. Similarly, you should increase your sleeping hours to maintain at least 8-10 a day. Otherwise your muscles won't have ample time to heal or grow, resulting in muscle damage.

The routine that you make for achieving faster muscle should overhaul your entire work-out regime. From what you eat to how much you sleep. It's not just about what happens in the gym, it\'s also equally about what happens before and after the gym.

Muscle Building Foods

Hardgainer Diet - 5 Muscle Building Foods to Include in Your Hardgainer Diet Plan


Muscle Building Foods
When looking to gain muscle mass one of the most important factors that skinny guys and girls need to get right is following a solid diet and nutrition plan. In fact, most "skinny hardgainers" struggle to build muscle for that very fact...they just don't get their eating habits right, or else they just don't feel it's important enough to worry about.

Let me tell you that following a quality hardgainer diet plan is absolutely essential for building muscle...without it your muscles will crave the fuel they need to repair and grow.

Unfortunately, knowing what to eat and how to plan your meals causes many folks a LOT of hassle and frustration. So here I'm going to show you 5 top muscle building foods that you should include in your hardgainer diet and get you on the road to success.

5 Muscle Building Foods For A Hardgainer Diet

1. Oatmeal

Oatmeal really is a superfood and a fantastic muscle builder that should be an integral part of any hardgainer diet plan. A complex carbohydrate, oatmeal's slow-release energy will keep your metabolic rate level and prevent your blood sugar levels changing dramatically. It's a great way to start the day...and you can add a scoop of protein powder to it to give yourself some extra protein and calories.

2. Eggs

Another bodybuilder favourite, eggs (predominantly the egg white) are a fantastic source of natural protein and animo acids that are easily absorbed by the body. For this reason, a number of protein powders are based on egg proteins. Average amount of protein per egg is anywhere between 6-10 grams depending on the size.

Avoiding eating too many egg yolks as this is where the saturated fat content lies and can increase your cholesterol.

3. Nuts and Nut Butters

Nuts sometimes get a bad rep among the media and general public because of their "high fat" content. However, as a skinny hardgainer you should look to include them as a part of your hardgainer diet plan, since they are around 20% protein and a great source of carbs and fats, making them great energy boosters, and easy pre or post-workout snacks.

4. Tuna

A firm favourite on any muscle building menu, tuna is great source of protein as well as essential fatty acids (EFAs), primarily Omega 3. This will ensure great overall health as well as aid your body's ability to repair and grow muscle.

5. Lean Red Meat

White meats like chicken and turkey tend to feature heavily on most bodybuilding diets, but you should also include lean read meats like beef steaks and venison. While red meats have a higher fat content than white meat, some studies have actually shown them to be better than white meats for gaining mass.

Either way, a great big juicy steak is a tasty addition to any hardgainer diet plan.

Bodybuilding Diet

Bodybuilding Diet Plan, What to Eat and When


Bodybuilding Diet
Bodybuilding is an art that calls for strong determination, will power, dedication, routine lifestyle, regular exercising, and most importantly a proper and healthy diet. Bodybuilders have always been the masters of dieting. No sport athlete other than bodybuilders has ever been able to manipulate their body the way they want.

Bodybuilders have a unique talent losing and gaining body weight, just by adjusting their diet the right way. Of course, a proper workout program is important in order to have a perfect V-shape body with bulging muscles; but equally important is your diet. Many people have the idea that not eating will help them lose weight. Though it is true, it is not a healthy way of shedding extra weight.

You will be surprised to know, you can lose weight by eating as well. But that definitely doesn't mean you can eat anything and everything you want, yet expect to reduce weight. Shedding weight and shaping your body calls for proper diet plan.

Be it maintaining a healthy body or building a physique like Arnold Schwarzenegger or Sylvester Stallone, in any case you require a proper diet plan, which will help you boost your body building process. Now that you know how important a role healthy diet plan plays in the process of bodybuilding, you may be wondering what a bodybuilding diet plan is all about. A bodybuilding diet should consist of nutritious and healthy food and in right amounts. Let's take a look at the kind of diet plan you need to follow to help you build a well-toned healthy muscular body:

1. Breakfast: 
1 cup cooked non-instant oatmeal 
Seven scrambled eggs (1 whole+6 or more whites) 
1 cup coffee 
1 glass of apple juice

2. Snack: 
1 small glass of water 
1 protein shake

3. Lunch: 
1 can tuna fish 
2 slices of wheat bread 
1 spoon of sweet relish 
Dash of celery-salt 
1 large glass of water.

4. Snack: 
1 protein shake 
1 small glass of water

5. Dinner: 
1 baked boneless chicken breast, or salmon steak 
1 serving of brown rice 
1 serving of green beans 
1 large glass of water

6. Before bed: 
1 protein shake 
1 small glass of water

You must have noticed that all your meals have one thing in common that is water. This is because water plays a very important role in your bodybuilding diet plan. It is usually recommended to have 8-9 glasses of water every day. Water helps to boost up your body building process. Therefore, make sure you have enough water every day.

So to conclude, for a healthy and a muscular body it is very important to follow a proper diet plan. In case you are working towards building a muscular body then considering the abovementioned diet plan along with your workout program is sure to help you a great deal in achieving your goal faster than you expect. Good Luck!

Bodybuilding Workout

Top 5 Bodybuilding Workout Tips to Mssive Arms



Bodybuilding Workout

So you want a bodybuilding workout that delivers bigger, more cut arms? You are not alone as a majority of bodybuilders wish to have well defined arms.

The real good news is getting bigger arms can be very simple as long as you understand the proper bodybuilding workout routine principles described below. 

Yes, you can develop bigger, more defined arms with minimal time exercise time invested. 
Here are a few powerful bodybuilding workout tips you should be incorporating immediately into your weight lifting workouts in order to acquire muscular arms. 
Please note: these are a few of the many secret weight training workout tips that are proven to deliver results. 

1. Incorporate multi-jointed exercises into your bodybuilding routine. 
When training your chest, shoulders, and back make sure you utilize multi-joint exercises. What this does is work,as the secondary movers, the arms. The arms mean simply the biceps, and triceps. 
A good example of multi-jointed exercises are the bench press, shoulder press, row, pull down, and good old fashion pushup. More than one muscle group is being worked when you perform multi-joint exercises.

2. Increase your intensity.
In order to stimulate arm muscle growth resulting from your bodybuilding workout program you must increase your intensity of exercise. 
You must enter the gym with a mindset of forcing the muscles to adapt, and grow. To do so you need to increase the weight lifting weight, reps, or simply decrease the rest between bodybuilding sets. Always make your bodybuilding workout progressive in nature. Keep attempting to beat the reps, and weight you logged in the previous arm workout. 

3. Do not overtrain. Limit your sets
It is important to avoid overtraining your arms. Many bodybuilders do too much arm work in their particular bodybuilding workout. This, in turn, leads to over training. 
By doing too many sets of arms you are cutting into your recovery abilities, and will surely decrease your chance of results. Optimal rest is mandatory for maximum muscle stimulation. Please understand this.

4. Hit the triceps hard. 
The triceps comprise a majority of your arms muscle size. Make sure you incorporate close grip bench presses, dips, and triceps push downs to ultimately increase your triceps muscle size, and tone.
Strive to increase your intensity every time your step into the gym. After all, it is the quality of exercise, not the quantity. Make the most of your limited weight training sets performed by the arms.

5. Precise rest between workouts is mandatory for growth.
This number one mistake most bodybuilders make. They simply follow the more is better approach. Little do they know, more is a detriment to your bodybuilding workout results.
Each additional arm set performed cuts into the recovery ability of the muscle. Remember, the biceps, and triceps grow while at rest, not during the workout. 

I always recommend 6-10+ days between arm workouts. As far as the number of sets, 2 sets of 2-3 exercises for the arms is optimal for growth. In other words, if you spend more than 10 minutes on your arms, you are overtraining. Beginning a weight training workout prior to full recovery will short circuit your muscle building results.

Here is a very good bodybuilding workout routine tip you can use to determine the exact number of rest days between training sessions. Track your weight, and reps. If your strength continues to increase, you are resting between training sessions in an optimal manner. If the weight plateaus, or decreases, add additional muscle building rest days between workouts. 

Above are a few quick tips you can introduce into your bodybuilding workout. Doing so will be a good start at adding inches to your arms.

How to Build Muscle Fast

How to Build Muscle Fast - The Essentials You Need to Know


How to build muscle fast
How to build muscle fast
If you were a muscle building expert, you would get tired of answering the same question over and over again - How to build muscle fast?

Every day I meet scores of skinny guys who want to know how to pack on about ten to fifteen pounds of muscle mass before a very important event that is looming in their immediate future. It could be a vacation where they plan to sit shirtless on a beach, or a fitness and bodybuilding competition, or a very important modeling assignment. If you want to look bulky, you need to gain muscle mass, and quick and therefore; you need to learn how to build muscle fast

As a muscle building expert, I get approached with these questions and urgent appeals for help almost every day of my life. I work with a lot of hard muscle gainers and almost every single one of them wants to know how to build muscle fast. Of course, most of them are also concerned with the safety and the effectiveness of the methods I would employ.

If you are also a hard gainer, there is good news for you. Learning and understanding how to build muscle fast is not as difficult as some would have you believe. There are safe and effective methods of doing what you desire. However, though this is possible, this is a tedious process and needs a lot of hard work and consistency. For starters, you need to train a lot smarter than you are used to. Don't get me wrong, I'm not saying that what you have been doing is not right. What I am saying is that if you want to learn how to build muscle fast, you will need to train much more intelligently.

If you are a hard gainer, and really want to know how to build muscle fast, read on as I reveal my best kept secrets to you.

1. Perform Only 10 Reps of Any Exercise

Your body is made up several different kinds of muscles. Different muscles of your body grow differently and therefore require different workout regimens. If you have been performing more than 10 reps with weights, you are involving the slow-twitch muscles of your body, which have the smallest muscle growth. As a hard gainer, every set you perform should involve as many muscles as you possibly can use. Always choose your weights carefully; keeping in mind that the 11th rep should not be performed and if you deviate from this advice, you would be packing your bags to vacation in 'skinny land'. In addition, you will never learn how to build muscle fast.

If you are interesting in knowing how to build muscle fast, keep in mind that you need to lifting heavy for every single exercise you perform and each set you repeat. Simply put, keep your weights heavy, and never do more than 10 reps of a single exercise. I would also recommend finding a partner for each of these workouts so that you have no safety issues. Having a partner will also ensure that you push your limits every inch of the way, do not slack off in your workout and learn how to build muscle fast.

2. Workout More In The Limited Time You Have

If you really want to know how to build muscle fast, always keep in mind the fact that an increased work capacity helps build muscles faster. To do this, try performing as much work you can, in as limited time as possible. This means you will need to increase the number of sets and the poundage of the weights you lift within your workout.

Think about this. There are two guys - one who performs 4 sets of 185 pounds bench press with only a 30 second rest and another who performs the same sets with the same weight with a 90 second rest. Who is the fitter of the two? The answer is the guy who performs the same amount of work in less time. Now guess who of the two is more muscular? The answer again, is the one who has a higher work capacity. When you are learning how to build muscle fast, this would really help you.

So the next time you enter your gym, make an attempt to complete more workout in less time. This may mean you have to take shorter rests and perform one exercise after another in a very quick manner. If you feel a little haggard during the first few days of this regime, don't be surprised. This is the easiest way to learn how to build muscle fast and to take your fitness to a whole new level. A warning though, be prepared to feel humbled and be ready to get way out of your comfort zone.

3. Perform A Single Exercise For a Single Muscle Group

Each of the muscle groups in your body needs a different exercise. You may be wondering, only one exercise? Yes. That is exactly what I said. If you think that exercising a single muscle group for hours with various different exercises can help you, you couldn't be more off the mark. This would only mutilate your muscles. If you really want to know how to build muscle fast, consider this. Your typical day in the gym should have only a single muscle group to exercise. When you walk into the gym, think of the day as your chest day and so, logically, your first exercise would be the bench press. Perform the first set with a weight of 185 pounds and keep adding 20 pounds for every subsequent set. The second set would then be of 205 pounds, the third of 225 pounds and the fourth of 245 pounds.

Assuming that this is your workout for a day, consider what you have done. You have involved the maximum fibers of your muscles into your workout. Since you are learning how to build muscle fast, know that with this workout, you have sparked your muscles and initiated them into the process of growth. This was your goal, and you have achieved it. Your ultimate aim is to learn how to build muscle fast, so you need to grow your muscles not kill them. That is exactly what you have done. If you exhaust your muscles, your body will begin to grow new ones to beat any future assault. This is not what you want when learning how to build muscle fast.

4. Each Of Your Muscle Group Requires Only 3-5 Sets

To learn how to build muscle fast, you have to keep an open mind about your workouts. Your workout intensity is insanely high if you plan to perform more than 5 sets for each of your muscle groups and this is not necessarily a great thing to do. If you use any kind of steroids, your muscles may keep developing regardless, but for most normal people, who are not on anabolic steroids, 3-5 sets are all that your muscles can take. Even if you are a hard gainer, learning how to build muscle fast, my best piece of advice to you would be to consider a new set of rules for your workout.

The first 1-2 sets that you work on, should ideally get 85% effort. The next set should be performed at 95% of your effort and finally, the last two sets should be performed with 100% effort. This distribution has been made keeping in mind that it is only your last two sets which would actually contribute to the growth of your muscles. If you perform more sets than these, you will simply be exhausting your muscles. If you perform only 5 sets, and pay special attention, focusing your efforts on the last two sets, you will have triggered your muscles into growth.

5. Attempt At Increasing Your Strength By At Least 5% After Every 2 Weeks

Tracking your progress in your workout sessions is one of the most important things you will do. If you return every week, performing the same workouts and exhausting yourself, this is the biggest mistake you could possibly make. In fact, I have seen too many people go down this devious road. To learn how to build muscle fast, you have to bring variation into your workouts and you have to increase the strength you put into it. Keep in mind that your body has been created to endure stress and therefore, you can tolerate it.

When you are making plans for your workout, your goal should be to increase your strength periodically. An increase of 5% of your strength should be ideal when learning how to build muscle fast. When you are working larger muscle groups, like those in your back, chest and legs, your progress would be much speedier and you will be able to increase your strength faster. However, for smaller and more complex set of muscles, like those in your biceps and triceps, hard work would be required.

To those who come to learn how to build muscle fast, I always advise maintaining a strength goal book. Write down your long term and short strength and muscle gain goals. This will help you work backwards and plan your workouts properly. This will also help you keep a track of where you are headed.

To conclude, I would just like to say that though these tips are not what your average gym instructor would give you. The bottom line is, if you try hard enough and understand your body well enough, you can train smarter and defeat your genetics to turn from a skinny guy to a well-muscled one. How to build muscle fast is not an obscure thought and with just the right attitude, you can pull it off.

How To Build Muscle Mass

How To Build Muscle Mass - 7 Quick Tips To Better Muscle Fitness Workouts


How To Build Muscle Mass
Knowing how to build muscle mass is something that every bodybuilder wants the answer to. After all, it's the main component of all muscle building work outs. This article will give you 7 quick tips to help you build muscle mass that you can immediately put in your workout routine.

1. Optimize Your Lifting

Building more muscle mass will require more force in lifting. What I mean by that is the heavier the weight is, as well as how fast you push it, creates force. This force will in turn build more muscle.

2. Use Dumbbells

Avoid using the machines and stick to the basics in your muscle building work outs. Dumbbells are the best due to their increased range of motion. They allow you to work many different muscles during your training.

3. Cut Out Any Aerobics

While aerobics are great for cardio, they won't help in building muscles. In fact, they interfere with muscle building and burn glycogen.

4. Eat Meat And Fish

Be sure to eat lean red meats and fish. Such as, salmon that contains high amounts of Omega-3. The proteins in meat will enhance and create added muscle growth. The more the better!

5. Add Supplements To Your Diet


In order to get the most out of your muscle fitness workouts, add supplements like glutamine and creatine. If you have a low level of glutamine it will only prevent optimal muscle growth. By adding supplements such as glutamine you will encourage more growth.

6. Take It To The Max

Another solution to how to build muscle mass is to train heavy and push yourself. Instead of 3 sets of 6 reps with 35 pound curls, push it to 50 pounds and do 1 set of 10. The point is to push yourself until you can no longer move the muscle.

7. Rest

I can't stress the importance of this enough. There are many bodybuilders who fail to build muscle mass fast because they overtrain. They never give their body a chance to recover. By giving your body the rest it needs, you will be able to restore glycogen levels and allow your muscles to return to optimum levels.

These are only a few tips that can help in knowing how to build muscle mass. Put them into your muscle fitness workouts and you should begin seeing results quickly.


Muscle Builder

What Is The Best Muscle Builder Plan For You To Use? 


Muscle Builder
Are you looking for the best muscle builder plan to utilize so you can see an increase in your muscles? Then you have found the correct plan to use because you are about to learn the best plan for any man or woman to utilize for building muscle easily.

There are a couple of things that are vital for you to do in order to accomplish your goal of increasing your muscle mass. Below are the most vital things needed for an effective plan that will really help any person build muscle.

One: Eat a proper diet - There is not any person alive that can effectively build muscle without eating the proper diet. Your body has to have certain vitamins and minerals in order to gain the muscle you want.

It is up to you to ensure that you are eating a proper diet each day so you have the best chance for building your muscles easily. The foods you put into your mouth need to be high in protein, which come from foods such as, beans, eggs, nuts and fish.

You also need to make sure you are getting enough carbohydrates to give your body the energy that it needs during the workouts.


Two: The right muscle building workout routine for you - Everyone is different in the exercises that you will need to use for building muscles. It will all depend on where you want to build the muscles.

You can easily figure out the right workout routine for you by working with a trainer or by doing some research to learn what exercises to use for targeting specific areas of your body. Just be sure it is an exercise workout routine that you can do on a regular basis so you can get the muscle gain you desire.

Three: Give your body enough rest - Too many people over exercise their bodies when they are trying to gain muscle, but that is a bad thing to do. Your body has to have sufficient time for resting so it can build muscles because during rest is when this process is happening.

A lot of people assume that is occurs during the exercising, but that is when you are putting pressure on the muscles to help them get bigger. During the resting is when they are really getting bigger so you need to be sure that you always give your body plenty of rest so you do not overwork or break down your the muscles you have already.

With this best muscle builder plan, anyone can easily and effectively build the muscles you want. You just have to be the one to motivate yourself to start building muscles and then stick with it to make this goal happen for you so get started now so you can have the muscles you want as soon as possible.

How To Lose Fat and Gain Muscle

How To Lose Fat and Gain Muscle - Fat Burning Secrets


How To Lose Fat and Gain Muscle
People ask whether they can gain muscle and lose fat at the same time. The question of how to lose fat and gain muscle at the same time has always been a mystery to fitness enthusiasts. Not a lot of people know the truth to this.

This is because if you conduct a survey in your local gym and ask the people around you what their goals are for working out, you will gather similar answer of "to lose fat" and to "gain muscle." Then there are people at the gym who answer that they want to do this - at the same time. You can correct them and say that it is not possible.

You cannot lose fat and gain muscle at the same time. It is possible but one must be done before the other.

In order to lose fat, one must do lots of cardio and eat a low carb/low fat/lower calorie diet. One must also lift weights. On the other hand, if one wants to gain muscle, he has to do little or no cardio and eat higher calorie, carb, and fat diet. He is also asked to lift weights.

Aside from lifting weights, the ways on how to lose fat and gain muscle are complete opposites. Trying to lose fat and gain muscle is like speaking coherently and sneezing at the same time. Its just not possible. People who try to do this give up because there are no results. This isnt possible.


However, you can still lose fat and gain muscle but these must be done one after the other.

Muscle gaining is the bulking up phase and losing fat is the cutting back phase. The bulking up phase asks the person to have a diet that is high in calories, carbs, and proteins. He can have fat here and there. He is also asked to not do any cardio.

Muscle gaining is done best during the winter because it is cold. It is also the best to not gain fat. As for the cutting back phase, this can be done during hotter months. The carb and calorie intake are lowered a bit while the fat and protein percentage are regulated.

These are supplied by olive oil, nuts, fish, and fish oil supplements. Cardio can be done. The suggested duration of cardio on a daily basis is 30 minutes. The weightlifting work out may be similar with that of the bulking phase.

With commitment, dedication, and motivation, losing fat and gaining muscle is possible. You just have to figure out whether you will gain muscles or lose fat first because you cant do both at the same time.

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