15 Muscle Building Rules for Skinny Guys and Gals! WHY CAN'T YOU GAIN WEIGHT? Though there may be many reasons why you ma...

Muscle Building for Skinny Guys

15 Muscle Building Rules for Skinny Guys and Gals!

Muscle Building for Skinny Guys

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.


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.


4. Stop listening to every ridiculous piece of advice you hear in the gym or read on a message board.

Recently a client of mine informed me that someone in the gym stated that he was training all wrong and he needed to train 5-6 days a week, and aim for more reps during his workout. Somewhere in the range of 15-20 reps per set.

The person giving the advice was quite confident about his recommendations, and he had an impressive physique that typically elevates him to the elusive "listen to me if you want to look like me" level in the gym. He was bigger than my client, so even though my client's "intellectual" mind knows that advice is absurd; his "unrealistic dreamer" mind took this information very seriously. So seriously that he changed his program and didn't inform me until a week or so later. This particular person had been making great progress on his current program, yet he allowed this one person's comment to overshadow that progress and convince him that his program was inadequate. This is a mistake and it showed in his lack of further progress.

In addition, don't judge the validity of what a person says by how they look. Just because the guy is huge doesn't mean he is spewing pertinent advice for you. Many people that have big physiques are big despite of their training, not because of it. I know some huge guys that know very little about training and dieting correctly. They can do whatever and still gain muscle; unfortunately we are not that way, so we much approach things in a more intelligent way.

5.Workout Infrequently

This is the most difficult concept for many to grasp simply because it involves less action, instead of more. When we get motivated and start a new program, it's natural to want to do something. We want to train and train and train. Thinking all along that the more you train, the more muscle you will build. Unfortunately, this could not be farther from the truth.

More training does not equal more muscle growth. Understand that the purpose of weight training is to stimulate muscle growth. That takes very little time. Once that has been done, the muscle needs to be repaired and new muscle needs to be built. That only happens when you are resting. You do not build muscle in the gym, you build muscle when resting! If you never give your body any essential "non active" time, when will it have a chance to build muscle? Think about that.

Now, add in the fact that you have a difficult time gaining weight and the importance of rest increases. Individuals who are naturally thin and have difficulty building muscle tend to require less training and more rest.

6. Focus on Multi-Jointed Lifts

Multi-jointed exercises are those that stimulate the most amounts of muscle fibers. Unlike isolation exercises which only work individual muscles, multi-jointed lifts work many different muscle groups simultaneously. For those needing to gain weight, this is ideal because these lifts put your body under the most amount of stress. This is the stress that will shock your nervous system and cause the greatest release of muscle building hormones. This results in increased muscle gain all over the body.

You can still do some isolation work; however it should not be the focus of your workouts, and should only come after your multi-jointed lifting is complete.

7. Focus on Using Free Weights

Free weights are preferred over machines for many reasons, but most importantly because they allow the stimulation of certain supporting muscle groups when training. Stimulating these stabilizer and synergistic muscles will allow you go get stronger, and ultimately build more muscle faster. Yes, some can most likely still build large amounts of muscle using machines, but why make it more difficult if you already have a difficult time gaining weight?

8. Lift a weight that is challenging for you

Building mass involves lifting relatively heavy weight. This is necessary because the muscle fibers that cause the most amount of muscle size growth (called Type IIB) are best stimulated by the lifting of heavy weight. A heavy weight as one that only allows you to perform 4-8 reps before your muscles fail.

Using a lighter weight and doing more reps can stimulate some Type IIB fibers, but again if you have a difficult time gaining weight, why make it more difficult? You need to try and stimulate as many as you can with the use of heavy weights.

9. Focus more on the eccentric portion of the exercise.

When you lift a weight, it can be divided into three distinct periods. The positive, the negative and midpoint. The concentric or "positive" motion usually involves the initial push or effort when you begin the rep. The midpoint is signaled by a short pause before reversing and returning to the starting position. The eccentric, or "negative" portion of each lift is characterized by your resistance against then natural pull of the weight.

For example, when doing push-ups, the positive motion is the actual pushing up motion. Once you have pushed all the way up, you hit the mid point. The negative motion begins when you start to lower yourself back down. Most would simply lower themselves as fast as they pushed up, but I recommend extending and slowing down this portion. Slowing down the eccentric part of the lift will help to stimulate more muscle growth. It actually activates more of the Type IIB fibers mentioned about in Rule 7.

10. Keep your workout short but intense.

Your goal should be to get in, stimulate your muscles and then get out as quickly as possible. It is not necessary to do large amounts of exercisers per body part trying to target every muscle and hit every "angle". This should only be a concern of someone with an already developed, mature physique who is trying to improve weak areas.

If you have no pec, don't concern yourself with trying to target inner, outer, upper, lower or whatever. Just work your chest. You should do no more than 2-3 exercises per body part. That's it. Doing more than that won't build more muscle, faster. In fact it could possibly lead to muscle loss. Long training sessions cause catabolic hormone levels to rise dramatically. Catabolic hormones are responsible for breaking down muscle tissue resulting in MUSCLE LOSS. While at the same time, long training sessions suppress the hormones that actually build muscle.

If you don't want to lose muscle during your workouts, I suggest limiting your sessions to no more than 60-75 minutes MAXIMUM. Less if you can.

11. Limit your aerobic activity and training

Honestly, I do not do any aerobic activity when I am trying to gain weight. This is mainly because it interferes with the important "non-active" time my body needs for muscle building and recovery. I do understand that people have lives and other activities that they don't want to give up, so it must be kept to a minimum. It won't hurt your progress as long as you don't over do it. If you find that you are doing more aerobic activity weight training, that's overdoing it.

I also don't recommend it because people tend do it for the wrong reasons. Many start aerobic activity because they believe it will help them to lose fat. While that is true, it won't do so on a high calorie mass diet. To lose fat, you need to be eating fewer calories.

12. Don't program hop

Here's how it usually happens. You've just read about a new exercise or workout that is supposed to pack on the mass. Now, even though you had already started another training program a few weeks ago, you are tired of it and really want to start this routine instead because it sounds better.

I call these people, "program hoppers". They are very enthusiastic when starting a new program, but they never follow it long enough to actually see any results. They are easily distracted and love to drop whatever they may be doing to follow the latest "hot" workout or exercise.

My advice is don't do it. This is a bad habit that never leads to a positive outcome. Understand that it takes time for any program to work. To be successful, you must follow your program consistently. Yes, there are many different training methods and interesting routines out there, but you can't do them all at the same time and jumping around won't allow enough time for any of them to actually be effective for you. Pick one that is focused on your current goal and stick with it. There will be plenty of time to try the others later, but NOT NOW.


13. Eat more

This rule is pretty simple, but usually the one that is not done correctly. If weight gain is your goal, then you will need to eat more food. Period. In most cases, you will need to eat more than you are normally accustomed to.

One large problem that I had when starting out is I just had no appetite. I knew I needed to eat more, but I just did not want to. I had to force myself to eat at each meal. Thankfully, after about 2 weeks, my appetite grew. I was becoming hungry before each meal, and if I didn't eat my meal at the normal time, my body knew it.

If you have this problem, you still must eat something, no matter how much. Start off making yourself eat something small like fruit every few hours. Then, as your appetite becomes more active, gradually move into more real food.

What this will do is gradually get your body accustomed eating at regular intervals. Eventually you will be hungry before each meal time.

When eating more, you will need to make sure that you are getting plenty of good quality protein. Protein is a nutrient that is essential for building muscle. Every meal that you eat should contain some form of protein. Meal Replacement Powders like Myoplex are excellent for this purpose. They enable you to eat large amounts of good quality protein in a very convenient manner.

14. Eat more often

In addition to eating more calories, you should also strive to eat more often throughout the day. Eating infrequently, or going long periods without eating, will cause your body to breakdown muscle tissue for the calories it needs. This is especially true for those with fast metabolisms.

Spreading your meals throughout the day will give you more manageable meal sizes, improve nutrient assimilation, and make sure that your body always has the calories it needs for muscle building and repair. I recommend eating a high protein meal every 3 hours. During normal waking hours, that usually equals about 6 meals.

Now, I know what you are saying, "I'm too busy to do this", or "how can I do that with a full time job and school?" Don't let the thought of this being too difficult keep you from doing it. It may seem very inconvenient at first, but once you get in the habit of doing it, it becomes second nature and you don't have to give it much thought. Trust me, I've been doing it for years and do not feel that it's limiting or time consuming.

15. Use Nutritional Supplements.

Before you buy any product, remember that supplements are not magic. Too many people think that just because you buy the latest product, it guarantees that you will automatically begin to pack on the pounds. The truth is that supplements are only there to enhance an already solid diet and workout program.

They can give you the extra edge by:

* Adding More Convenience: Using food supplements like Myoplex or Designer Protein help to eliminate the common problem of 'not enough time', by providing you with a quick, efficient way to get your required nutrients each day. They make eating large amounts of calories and protein easier for people with low appetites.

* Increasing Strength Levels: Products that contain Creatine, like Phosphagen HP or Cell-Tech enable you to swing the odds of gaining more weight in your favor by increasing your strength output. Creatine enables you to lift heavier weights, which will stimulate more muscle fibers and cause more muscle growth.

* Decreasing Recovery Time: Vitamin C is essential to prevent free radical damage, which is accelerated after the heavy trauma of weight training. It is also essential is helping to repair connective tissue. All of this helps decrease the amount of time you are sore.

* Enhancing Your Immune System: Weight training increases the body's need for many minerals like magnesium and selenium. I always use a good multi-vitamin ensures that I am not deficient in any major essential vitamin or mineral. Deficiency symptoms include muscle weakness and suppression of the immune system, muscle cramping and fatigue.

I can honestly say that I could not have built the body I have today without the convenience and enhancements supplements provide. I simply don't have the time or desire to do it any other way. This is a choice that you must decide for yourself. You will be spending your money on these products, so make sure that you know their place in your program.


Yes, but I have to be honest and say that from my experience, gaining weight is much more difficult than losing fat. Even if you are doing everything right, it will still be difficult because you are fighting against what your body naturally prefers. If you are naturally thin, building an impressive physique involves persistence and determination, but no matter what anyone says, it is well within your ability. Good lu

Six Things You Must Have In Any Muscle Building Program If you're looking to pack on solid muscle mass, you'll definite...

Muscle Building Program

Six Things You Must Have In Any Muscle Building Program

muscle building program
If you're looking to pack on solid muscle mass, you'll definitely want to read this article.

Because there's a lot of confusion on how to gain muscle mass and what it really takes. I want to give you 6 areas you absolutely, positively must focus on in any muscle building program you decide to use:

1: The proper amount of calories.

Since your diet is one of the most important keys to gaining muscle mass, you really need to know HOW many calories to eat, WHAT types of food to eat, and WHEN you should be eating them!

If you consistently under eat, you will NOT gain muscle mass. However, if you tend to overeat a lot, you will likely gain body fat.

So you have to be pretty accurate with your calorie intake in order to gain muscle mass without a lot of fat.

2: The correct approach to training in the gym.

Any muscle building program should give you MASS building techniques so that you can gain quality muscle weight, not just fat.

You want to make sure you're not training too many days. That will stop your body from recovering and your muscles from repairing themselves.

You also want to make sure you're not doing too many exercises, reps, and sets because that too could lead to overtraining.

We'll touch more on it below, but the best approach for building muscle is to stick with the basic compound exercises (bench, squats, deadlifts, barbell curls) and use lower reps and just a few heavy sets.

3: The best possible supplements to help pack on weight.

Let's get this straight...you do NOT need supplements to gain muscle. You need calories. And I've used just about every supplement on the market and many are a complete waste of money! However, there are a few exceptions and some can help you in the muscle gaining process, if you decide to use them.

The main supplements worth taking to gain quality muscle would have to be protein (whey, milk, or egg), creatine, glutamine, EFA's, a multivitamin, and meal replacements.

Save your hard-earned money and time by avoiding the useless ones.

4: The proper amount of sets and reps for muscle growth without muscle breakdown.

Like we talked about above, you want to make sure you're setting up your weight training to be the best use of your time and energy.

Most people train the wrong way for muscle growth. What I mean is, they do way too many reps and sets, thinking more is better.

A lower rep and set range is proven to speed up lean muscle growth while minimizing muscle breakdown.

After all, muscle growth occurs from overload. And it makes sense that one 
of the quickest ways to increase overload (weight lifted) is to lessen the amount of reps and increase the amount of weight.

5: The right balance of protein, carbs, and fats.

If you don't get enough protein, you WILL NOT gain muscle. If you consume too many fat calories, you'll gain mostly fat and not muscle. So it's important that you get the right breakdown of protein, fats, and carbs for your specific body type.

Most advice shows that 50% of your calories should come from protein, 40% from carbs, 10 % from fats. But this is just a guideline. Find what works best for you and stick with that.

6: The right approach to cardio so that you do not burn off all your hard earned muscle weight.

Depending on your goals, cardio may help or actually hurt your chances of gaining weight. If you're really looking to gain more weight fast, you may not want to be doing cardio at all.

That way, you don't risk losing weight and muscle by expending calories that could have been used for muscle building.

If you're looking to lose body fat while still gaining muscle, 3 to 5 cardio sessions a week is plenty.

For someone wanting to pack on the weight, I'd stick with just a couple sessions, none if you're really desperately trying to gain weight.

Those are 6 basic areas you want to focus on with any muscle building program you use.

The main points again are:

1. Find out the proper amount of calories you need to gain muscle weight without adding a lot of fat.

2. You want to set up your weight training to be the best use of time and energy in the gym. This includes how often to train, how many muscle groups, and how long to rest, both between sets and between workouts.

3. If you decide to invest in supplements, stick with the proven ones like protein, creatine, and glutamine.

4. Using lower reps and fewer sets means you can use more intensity and overload on the muscles. High reps with low weight does nothing for muscle building.

5. Out of your total daily calorie needs, you want to ensure you're getting the proper ratio of protein, carbs, and fats. You can start with the 50-40-10 ratio or 40-40-20 and go from there, depending on your results.

6. If you want to gain mass quickly, you may want to consider dropping cardio altogether. Or else, 3 to 5 sessions should be more than enough to continue gaining muscle while shedding fat.

Get Big Muscle Fast With 20 Rep Squats You want to get big muscle fast? The best system for achieving great muscle gains in a...

Get Big Muscle Fast

Get Big Muscle Fast With 20 Rep Squats

Get Big Muscle Fast
You want to get big muscle fast? The best system for achieving great muscle gains in a very short time is the 20 rep squat routine. Squats are notorious for packing on muscle everywhere on the body.

Just the action of performing squats releases growth factors in the body which contribute to overall muscle gain, which in turn makes the whole body more muscular. Exploiting the powerful actions of squats can be done through a high 20 rep squat routine and thus the trainee will get big muscle fast, though not without some strong effort, as 20 rep squats are no joke.

First it is vitally important that you learn the proper squat technique. If you're out of place or you inadvertently jerk your body due to poor technique then you could injure your back.

If your technique is solid and you've already practiced performing regular squats for several weeks then you're ready to roll. Figure out a weight in which you can squat for 15 reps.

This will be the weight which you'll actually perform for 20 repetitions. How will you perform 20 reps with a weight you can only do for 15? By using rest-pause technique.

When you reach your maximum output of 15 reps, then pause and take a number of deep breaths, and then perform another repetition. Some trainees will hold the weight up while pausing, but other trainees may need to rack the weight for a few seconds and then continue for safety concerns. Either way after the next rep, once again pause, take some deep breaths, and go for another rep. Continue to do this until you get to 20 and that is your 20 rep squat routine. If done correctly, one set of these is all you'll be able to tolerate, and all you will need.

You will be absolutely thrashed after the 20 rep squat workout, and will quickly see why this is the ultimate get big muscle fast routine.

Eating For Muscle Gain In order to gain muscle you have to feed your muscles the right kinds of food at the right times throughou...

Muscle Gain

Eating For Muscle Gain

Eating For Muscle Gain
In order to gain muscle you have to feed your muscles the right kinds of food at the right times throughout the day. Eating every 3 hours is ideal for the quickest muscle growth to occur. Eating lean protein as your base for each meal is also ideal for quick, effective muscle growth. Supplementing a protein shake as one of your meals in the mid morning and mid afternoon is an easy way to get in your protein needs for muscle growth.

Combined with a 3 day a week weightlifting program, you can achieve great muscle gains in the shortest amount of time possible.

Here's an eating program to build muscle.

Morning: 3-6 egg whites, 2 yolks, wheat toast, banana.

Mid morning: Protein shake (2 scoops of whey protein mixed in juice or water)

Lunch: Tuna fish or Turkey meat sandwich on wheat bread. One apple.

Mid afternoon: Protein shake (2 scoops of whey protein in juice or water)

Dinner: 1-2 Chicken breasts or a lean steak. 1-2 cups of broccoli or mixed vegetables. Baked potato. Green salad with nuts.

Late night (3 hours after dinner) : Egg omelet (5 egg whites, 1-2 yolks)

Additional feedings: Post workout you should consume a protein shake consisting of 1-2 scoops of protein powder and a large juice.

Your calorie intake should be based on your weight. A common approach to finding out caloric intake is multiplying 12 by your bodyweight. If desired results are not achieved, times 15 by your bodyweight.

Protein sources should consist of lean meats such as steak, chicken, tuna and turkey. Also whey protein shakes and egg whites are great sources of protein.

Lift Weights Less for Optimal Muscle Training An important ingredient to optimal muscle training is rest. A simple way to think a...

Optimal Muscle Training

Lift Weights Less for Optimal Muscle Training

Optimal Muscle Training
An important ingredient to optimal muscle training is rest. A simple way to think about it is that your muscles don't grow in the gym, they grow while your resting and recovering. Too many trainees have the attitude that the more time they spend in the gym the more muscle they will build, and the greater effect their so called optimal muscle training program will have.

Q: Why is spending more time in the gym actually LESS effective?

A: Because in most cases you will actually build less muscle! And the muscle you do build is done so at a very slow rate, due to the fact that you are continually interrupting the recovery process. If your optimal muscle training routine has you continually breaking down your muscles, and wearing down your body's own recuperative process, then this does very little if nothing for growth to occur. Training hard every day, continually triggering or firing your muscles, but never allowing the muscle building rest they need, and deserve, does not give them the opportunity to recover and build back up. Instead they are again pounded upon the next day (or even the same day for those trainees engaged in the non productive practice of twice daily training) thus interfering with the growth and recovery process, leading to ineffective optimal muscle training.

Q: Then how come a lot of the "big guys" at the gym train every day and are getting results?

A: There are indeed a number of individuals who do well with everyday workouts and find this to be the optimal muscle training for them. These individuals tend to either be young, having just begun their muscle building journey, or they have incredible recovery capabilities, and above average genetics for muscle building, or they are taking performance enhancement drugs to greatly aid in their body's recovery abilities. These individuals can get away with everyday, frequent workouts, as their optimal muscle training, while packing on the muscle to boot. But for the young trainees, as they build more muscle there tends to come a point where in order to continue their muscle building progress they will need to adapt their optimal muscle training routine by decreasing their workout frequency and allowing for greater recovery time.

Q: So then what is an optimal muscle training routine for a natural trainee with average to poor genetics?

A: An optimal muscle training routine to begin with is a standard 3 day a week regimen. Training each body part once a week, splitting the body three ways. For instance , Monday could be chest, shoulders, and triceps. Wednesday could look like Back and Biceps. And Friday would be Legs, or as us hardcore dungeon lifters refer to, "Dreaded Leg Day". From this point the trainee can determine his level of recovery ability, while still building muscle. The routine does not overly tax recovery ability and at the same time the muscles are being worked frequently.

Q: Ok, but how do i further dial in my optimal muscle training to figure out the right number of rest days between workouts and avoid overtraining?

A: By monitoring ones lifts through the use of a training log, the trainee can figure out an optimal muscle training routine. The trainee can see his progress and determine whether extra rest days are needed or perhaps more frequent workouts could be tolerated, or the body could be split in a different fashion. If the trainee records the amount of weight he uses for a exercise, then the amount of reps he performs, he can compare those numbers to future workouts. If he is getting stronger, his optimal muscle training is on course. But if he is getting weaker or his numbers remain the same or only are climbing by a rep or two, then he needs to re-adjust his optimal muscle training to better suit his own personal recovery ability, and hence grow stronger in the gym, and grow larger during his rest!

Best Muscle Building Supplement to Gain Muscle Fast Most people going to the gym want to gain muscle fast so they are always aski...

Muscle Building Supplement

Best Muscle Building Supplement to Gain Muscle Fast

Muscle Building Supplement
Most people going to the gym want to gain muscle fast so they are always asking me to tell them what the best muscle building supplement is. There are really a lot of answers to this question and it really depends on how dedicated someone is going to be with their workout and nutrition program. There is currently no magic bullet that can make up for a bad training routine or poor nutrition but there is one essential supplement that I consider the best muscle building supplement to gain muscle fast.

It's important to understand the building blocks of muscle tissue and how new muscles are synthesized in the body. If you do not give your body the right building blocks there is no possible way to gain muscle fast let alone build any muscle at all. The best muscle building supplement for lean mass gains is branched chain amino acids or BCAA's. These are the three amino acids named leucine, isoleucine, and valine. When muscle tissue is broken down in your workout it primarily draws from this pool so replacing these are essential as part of your muscle building diet.

Most BCAA's come in a ratio of 2:1:1 with leucine being the dominant amino acid consisting of twice the amount of isoleucine and valine. Leucine has been shown to be the most important amino acid for muscle building. There are now some versions of BCAA's that have a ratio of 4:1:1 with leucine consisting of 4 times the amount of the others. This is becoming the preferred ratio for many several top world athletes and is the BCAA ratio that coach Charles Poliquin recommends to all of his clients to help them gain muscle fast. He also considers BCAA's to be the best muscle building supplement when used correctly.

Branched chain amino acids should be taken within 15-20 minutes prior to working out so that they are available for your muscle tissue. They can also be taken during a workout to keep a steady stream of BCAA's going towards energy and tissue recovery in the muscles. They are great a part of any muscle building routine if you truly want to gain muscle fast and they are great when dieting to retain lean muscle tissue. There are currently only a couple versions on the market that offer the 4:1:1 ratio and it is offered by Anabolic Xtreme. They have a product called Axcell that comes in a powdered form that can be drank prior to and during workouts for quick delivery to the muscles. It also has a few other key ingredients for muscle like Glucuronolactone, L-Taurine, Citrulline Malate, and L-Glutamine, This powerful mix could make it the best muscle building supplement that can truly help you gain muscle fast.

The Best Biceps Exercises With a Curl Bar - Secret Tips to Gain Muscle Mass Adding a couple extra inches to your biceps is a qu...

Best Biceps Exercises

The Best Biceps Exercises With a Curl Bar - Secret Tips to Gain Muscle Mass

Best Biceps Exercises
Adding a couple extra inches to your biceps is a quick way to stretch out your sleeves to keep them from hanging limply off your body. Strong arms exude strength, power, and confidence and they can be built at home or in the gym. It only takes a couple workouts per week to force them to grow but you have to know when you're doing too much. Most guys do way too many arm exercises. The best biceps exercises can simply be done with a curl bar or straight bar. When you employ a couple secret tips to build muscle the difference is amazing.

Drop Sets to Gain Muscle Fast

Take a curl bar or straight bar and do a pyramid set of 10,8,6,4,2 reps. Do each set in perfect form right down to the set for a double. The reason for the set with only 2 reps is to get your arms acclimated to the heavier weight so that you can bump the bar up by 2 ½ to 5 pounds each week. After the pyramid you are going to do a triple drop set. Start with the weight you were able to do 10 reps with and go to complete failure. Immediately take half the weight off and do more reps until failure. Strip it down to the bar and keep going until your arms feel like jello. Now for a final exercise you will do reverse curls for 3 sets of 8 and the fourth set will be a triple drop set. Do this routine every 5 days and make sure to keep adding a couple pounds to the bar every week. You will be able to do this workout for about 6 weeks.

Proven Biceps Routines

If you want to get huge arms then don't try to recreate the wheel and experiment with biceps exercises. Use tried and proven techniques and routines so that you can save yourself years of wasted time without ever gaining muscle. You can build muscle every week if done right.

The best way to gain muscle mass fast is to follow these tried and proven routines. Free Bodybuilding Routines and top rated programs for developing massive muscles and getting ripped fast! Save yourself the trouble of wasted efforts.

How Does Usp Labs Prime Work? The Best Muscle Building Supplement For Natural Bodybuilders  USP Labs Prime has achieved gold sta...

Muscle Building Supplement

How Does Usp Labs Prime Work? The Best Muscle Building Supplement For Natural Bodybuilders 

Muscle Building Supplement
USP Labs Prime has achieved gold status on many supplement boards as a proven muscle building supplement. The mechanism of action is completely non hormonal. What makes Prime Work? Even USP Labs admits they aren't sure to the exact mechanism to why it helps gain muscle mass. Skeptics like to point to the ingredient as being only tribulus but it is not the typical tribulus terrestris which allows the body to increase leutinizing hormone and which then increases natural testosterone production. USP Labs Prime is created with tribulus aquaticus, farmed and specially extracted by USP Labs.

How does USP Labs Prime work according to the company?

"We found no evidence for androgenic activity, we believe it to have anti-glucocorticoid effects, providing a possible mechanism for the increase muscle mass seen with USPLabs Prime. It may also be something related to improved nutrient absorption or utilization."

It is a completely natural and safe plant which doesn't mess with your hormones. It would be helpful to know how it does work though then more muscle building supplement advancements could be developed. I found it to take about three weeks before I really started noticing it working. My recovery was quicker in the gym and my numbers on the bench press started to skyrocket. Gain muscle mass faster or use it to lose fat and get ripped on a calorie deficit. I have read many USP Prime reviews and most of the serious athletes that use it while following a great workout program and diet experience the enhanced recovery and quicker gains. There are guys out there using it hoping that USP Labs Prime would help them gain muscle mass while still dogging it in the gym but that will never happen and when a supplement is finally released that allows that it will be the best selling supplement ever.

Anabolic Pump with USP Labs Prime

After running USP Labs Prime solo I ran it with Anabolic Pump and loved the results. Anabolic Pump is another natural muscle building supplement that works great if you have problems with insulin sensitivity and gaining fat while on a bulking program. In all I have been happy with their products for helping me and others gain muscle mass.

How To Stimulate Maximum Growth In Your Biceps  Overtraining your biceps is a very easy to achieve, and a high percentage of bodyb...

How to Grow Biceps

How To Stimulate Maximum Growth In Your Biceps 

How to Grow Biceps
Overtraining your biceps is a very easy to achieve, and a high percentage of bodybuilders are doing this every week. The biggest culprits of the misinformation that causes overtraining are body building magazines, and poor advice given out in gyms. You're about to learn how easy it is to overtrain, and what you can do about it to get the gains you're after, and avoid reversing your progress.

Bodybuilding magazines are purchased by millions of fitness fanatics every week who are looking for the next workout that is going to cause their muscles to grow more than the last workout routine they tried from the same magazine. Ninety nine percent of the time the readers of these magazines will experience the same results. The problem is the workout will just be the same, but the exercises will be in a different order. These workouts usually consist of about 20 sets for biceps training.

Your biceps are small muscles compared to your back or your thighs, and even they don't need 20 sets between them. Also, to perform 20 sets using proper form, and having a proper rest period between each set would take over an hour. By the time you would have finished your bicep workout you're efforts will be causing your progress to go backwards.

As you train over a period of time a stress hormone is produced in your body called Cortisol. This hormone will begin to breakdown your muscles, and as you train for longer periods this hormone increases so it can cause your muscles to get smaller instead of bigger. Shorter workouts are much more beneficial for your success in stimulating growth, and an hour is what you need to do at the most.

This hour of training will include training more than just your biceps so it's still too much training to try and crank out 20 sets in the shortest time possible.

When you train other parts of your body, for example, your back, you will be stimulating your biceps with the pulling exercises that you use such as chin ups and lateral pull-downs. This will already have given your biceps a small workout so if you follow a back routine that you are using from a magazine this will probably be around 20 to 25 sets of back exercises. Doing this with your bicep workout will give your biceps more than 40 sets of training.

If you are training your back on the same day as your biceps you'll be in the gym for about two hours. Two hours will almost definitely cause your muscles to get smaller, and you'll be lucky if you can get your biceps to fully recover after a week of rest.

After a back workout your biceps will only need about 4 sets of exercises to stimulate the kind of growth you're after. When it comes to building quality muscle sometimes less is more.

Remember though, your muscles won't grow if you don't allow proper rest between workouts, and you eat the right diet that will provide your muscle with the correct balance of protein, carbs and fat they need.


The 5 Best Biceps Building Exercises for Beginning Bodybuilders If you're serious about building big, muscular biceps, then t...

Best Biceps Building Exercises

The 5 Best Biceps Building Exercises for Beginning Bodybuilders

Best Biceps Building Exercises
If you're serious about building big, muscular biceps, then this is the list for you! But before I give you my Top 5 list for biceps-building success, let me explain my exercise selection criteria.

First, the exercises on this list are simple and for beginners who need a solid foundation in biceps-building fundamentals in order to achieve long-term success from their workouts. While these exercises are simple, they're not easy. Their simplicity lies in the intuitive benefits that come from each biceps-building movement and the fact that you can do these exercises with a minimal time commitment. But getting the most from these exercises will still require careful attention to training technique and workout variety – the 2 keys to biceps-building success that are not always easy for beginning bodybuilders. 

If you're wondering whether you're a beginning bodybuilder, here's my general rule. You're a beginner if you've been training your biceps once or twice per week for 6 months or less. You're also a beginner if you been trying to build your biceps for more than 6 months with exercises other than those provided on my list. Why? Because if you haven't mastered the biceps-building exercises listed in my Top 5, you're not ready for the intermediate or advanced workout methods that you'll eventually need to build truly Awesome Arms.

Second, to make my Top 5 list, the equipment needed for each biceps-building exercise must be universally available. That means that you can do all of these exercises with dumbbells, an EZ-curl bar and a basic workout bench which you can find in any gym or health club. You can also do these exercises at home with a very small investment in this equipment for your home gym. There's no need for fancy machines or trendy gimmicks here. 

Finally, each of my Top 5 biceps-building exercises will help you to simultaneously build mass, shape and power in your biceps, triceps and forearms. These muscle areas are directly targeted during each exercise to maximize growth and efficiency from your workouts.

Now that I've told you how I created my list, here are the Top 5 exercises for building the big, muscular biceps that you desire! They're not listed in any particular order, so there's no reason to think that one particular exercise is better than another. You must decide what works best for you through experimentation with each exercise. But rest assured that any biceps-building program that includes all of these exercises will definitely add inches, symmetry and power to your GUNS.

1. EZ Bar Preacher Curls 

The EZ bar preacher curl is one of my all time favorite biceps exercises. The preacher bench is a terrific training tool as it forces the biceps to work in relative isolation from the back and shoulders. Unlike standing barbell curls which usually involve biceps-cheating torso swing, preacher curls keep your arms at an angle that forces your biceps to provide the leverage needed to lift the weight. The EZ curl bar offers both narrow-grip and wide-grip hand positions. When you use the narrow grip, your hands are in a semi-neutral position and therefore increase involvement of the brachioradialis in the curling motion. If you have no experience with preacher curls, you should probably begin with the narrow-grip position. 

As you become more experienced with this exercise you should move to the wider grip as it forces supination or a "palms up" positioning of your hands. Since the biceps function primarily as a hand-supinator, the more you supinate your hands the more resistance you will place on your biceps. If you've got the potential to build biceps peaks, EZ bar preacher curls will certainly tap that potential.

2. Standing EZ Bar Curls 

As an alternative to the EZ bar preacher curl, standing EZ bar curls with back support are a great biceps builder. When performed while standing with your back leaning slightly against a wall, standing EZ bar curls force your biceps to lift the weight without the wasteful torso swing that will cheat your biceps of the benefits of this exercise. As mentioned previously, the EZ curl bar has narrow and wide hand-grip positions. If you have no experience with EZ bar curls, you should probably begin with the narrow-grip position. With increased experience in this exercise you should use the wide-grip position to supinate your hands and increase the workload on your biceps.

3. Dumbbell Preacher Curls 

The dumbbell preacher curl is another one of my favorite biceps builders. This exercise really allows you to make the mind-body connection so essential to biceps-building success. While many competitive bodybuilders use this exercise exclusively as a "shaper" during pre-contest training, the dumbbell preacher curl also works as a tremendous mass builder when used in a pyramid cycle. In fact, this exercise is the best high intensity bodybuilding movement for simultaneously adding size and shape to your biceps.

4. Concentration Curls 

As the name suggests, this exercise places concentrated resistance on the biceps when performed properly. Besides building your biceps, this exercise also stresses and develops the brachialis. The brachialis is a true forearm flexor. It originates on the lower anterior surface of the humerus, ends on the anterior surface of the coronoid process of the ulna (the large bone on the inside of the forearm) and is visible on the outside of the upper arm between the biceps and the lateral head of the triceps. Development of the brachialis and biceps gives the front of your upper arms that thick, dense look that says "mess with me at your own risk!!"

5. Seated Alternating Dumbbell Curls 

This exercise is one of the best biceps builders ever as long as you sit on a bench that has a back rest to prevent torso movement. Too many people do this exercise either standing or sitting on a bench without back support. In order to make sure that your biceps get the most work from this movement you must stabilize your torso so as to prevent any jerking motion. Also, remember to supinate your hands throughout each repetition to stimulate maximum growth for your biceps.

So, there you have it – my Top 5 list of biceps-building exercises for beginning bodybuilders. Try them, have fun with them, and make sure that you use safe amounts of weight and proper training technique with every exercise. 

Creatine Ethyl Ester Side Effects and Benefits If you do much bodybuilding or weight training at all, then you have probably alre...

Creatine Ethyl Ester

Creatine Ethyl Ester Side Effects and Benefits

Creatine Ethyl Ester
If you do much bodybuilding or weight training at all, then you have probably already tried creatine monohydrate or creatine ethyl ester supplements. If you have not yet tried supplementing with creatine, you should at least seriously consider it. However, you may have heard many myths and unsubstantiated rumors about the potential adverse effects. In this article, we will give you the facts about the scientifically proven benefits of creatine ethyl ester, as well as the documented side effects.

Creatine has been widely used for a long time, and is one of the most well studied nutritional supplements being sold today. Many benefits of creatine have been scientifically proven in numerous studies. These benefits include:

1. Better muscle endurance. Studies have shown that creatine use increases muscle endurance, allowing users to workout more intensely for longer periods of times.

2. Increased muscle mass and strength. This is the main reason bodybuilders and weight trainers take creatine. Supplementation has been shown to produce faster gains in muscle size and strength.

3. Faster recovery time. Creatine helps muscles recover quicker after workouts, rebuilding new, bigger muscle and allowing you to workout sooner and feel less muscle soreness.

4. Reduced water retention and creatine bloating. Creatine ethyl ester is absorbed much more easily by the body than creatine monohydrate is. For this reason, many believe the ethyl ester form causes much less water retention, so the weight and size you gain will be pure muscle rather than water weight. This also may help to reduce or eliminate the bloating side effect that is often associated with creatine monohydrate. 

Now that you know the many benefits of creatine, you probably want to learn about the side effects. Again, since creatine has been well studied, the side effects of creatine are well documented.

Creatine increases water retention in the body's cells, so dehydration is a very possible side effect. Creatine users should be absolutely sure to drink plenty of fluids to avoid the dangerous possibility of dehydration. 

Creatine is also known to cause weight gain. While this is considered a side effect, most people who are weight training would consider this a benefit. Weight gain is caused mainly by the increase in muscle mass, while additional weight gain may be attributed to water retention. Creatine ethyl ester may reduce effects associated with water retention.

Cramping and bloating are the most common side effects experienced by creatine users. However, with the more easily absorbed creatine ethyl ester form, these side effects may be eliminated or reduced. If you no longer take creatine monohydrate due to these adverse effects, you may benefit from creatine ethyl ester.


How To Get A Six Pack Abs In A Week Do you want to discover the ways to achieve a six pack abs but you cannot wait till months or...

How To Get A Six Pack Abs

How To Get A Six Pack Abs In A Week

How To Get A Six Pack Abs
Do you want to discover the ways to achieve a six pack abs but you cannot wait till months or years to achieve it.

Using a simple exercise regularly you can achieve the target of six pack abs. As the stomach muscles are supposed to be big muscles, this is the reason it does not require a lot of workout to reshape them or keep them in shape as a six pack.

Repetition of a simple exercise is the key to six pack abs. Your abdominal muscles can be transformed into a neat row of shaped muscles in just few weeks. You can turn your abdominal muscles into great looking shaped six pack abs. First of all you must have a strong will power to achieve this. You have to ask yourself why you need the fabulous body so that you identify the real reasons and make an agreement with yourself to follow those reasons religiously.

Your goal could be looking like a successful model or it could be having sexy abs or simply you want to slim down. The goal defines the preparation. If you have a simple goal then you will not be able to re-assess your situation.You will start dwelling around a simple goal leading to stagnation.

Becomingnot just healthy but fit has become the goal of many people these days. The increased awareness on fitness has many individuals looking to shed their flab, fat thighs, and beer belly.  Many would want to have defined abs, or six-pack abs, so they can look better and more attractive.  Thus, not a few people are looking to find ways how to get a six pack abs.

Back in the days, the old belief was that doing a thousand crunches a day was enough to get six pack abs. But this has been proven false. No matter how many crunches a person does in a day, it won't result to having six pack abs.

The key to getting a six pack abs is to lose the fat covering the abdominal muscles. But this cannot be done through crunches, working on abs machines, or taking diet pills. The formula on how to get a six pack abs is a combination of a diet that is low on calorie and an intense workout routine.

One's diet is important. Those who want to know how to get a six pack abs should learn to keep the calories at a low amount. Low calories mean lower amount of fats. The formula in calculating the number of calories required to lose fat is to multiply one's body weight in pounds by 14. When the weight loss stops, simply subtract 100 calories from the diet.

Protein intake should be high for those who want to learn how to get a six pack abs.  Protein is more difficult to digest, causing the body to burn off more calories in order to process protein stored in the body. Likewise, protein is essential for muscle recovery after an exercise.

Having a regular, intense workout is also important for those who want to learn how to get a six pack abs. Exercise is an effective way to burn off unwanted body fat. An ideal exercise is to do a full body workout. Some of the recommended exercises in a full body workout are dead lifts, bench press, squats, pull ups, bench press, bicep curls, barbell rows, and tricep extensions. It is recommended that a full body workout is done 2-3 times a week, with enough rest for the muscles to recover.

Having a cardio workout is also helpful, although not required. Cardio workout includes running.

These are just some of the important things to remember for those who want to learn how to get a six pack abs.

Choosing the Best Protein Powder Before deciding which protein powder is the best or necessary for your goals, here is a short pr...

Best Protein Powder

Choosing the Best Protein Powder

Best Protein Powder
Before deciding which protein powder is the best or necessary for your goals, here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose:

· Whey protein isolate
· whey protein concentrate
· Hydrolyzed whey
· Calcium caseinate
· Egg white
· Whole egg
· Micellar casein
· Etc, etc, etc…

What are the benefits of all these different forms of protein?

Whey protein makes up 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides.

Casein protein makes up 80% of total milk protein. Casein is recognized for its excellent amino acid profile, slow digestion and interesting variety of peptides. Since casein is slowly digested into your bloodstream, don't use it during workouts or after workouts – you need a fast absorbing protein at these times.

Soy protein is the most controversial of all protein types. While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations. Because of all the confusion, I suggest avoiding soy protein altogether and sticking to the other types listed.

Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein. Why would you want a blend anyway? You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein.

Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins. Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein synthesis such as 15 minutes prior to a workout, during a workout and immediately after a workout.

Whey Protein Versus Whey Isolate:

Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value). Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein.

Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system. Obviously with its high concentration, it appears that an isolate protein would be the obvious choice instead of a concentrate. However, this is an individual decision because the isolate is more expensive, and just because it is purer does not guarantee that it will help build bigger muscles. Its extra concentration may not justify its extra cost. 

How can we use these different forms to our advantage?

Whey Protein:

Since it is very quickly digested the best time to consume it is within six hours after a workout, prior to a workout or breakfast.

Casein Protein:

Since it is slowly digested the best time to consume it is anytime of the day except breakfast and within six hours after a workout when your body requires a more immediate source.

Soy Protein:

As mentioned I would avoid this one altogether.

Blend Proteins:

Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein – use this kind at periods outside of the six hour post workout window.

Whey Hydrolysates:

Use a hydrolysate protein for your pre, during and post workout nutrition because this will enter your blood stream quicker than any other form.

Money aside, which form of protein do you believe is most beneficial? Why?

Dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food. Don't get me wrong, though. Protein powders are still supplements in my book. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot.

Most of your dietary protein should come from meat, fish, poultry and eggs. However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, that you should limit yourself to a maximum of three per day or 40 % of your meals.

The bottom line is that both are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you're not a big fan of cooking. Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program.

So what is the bottom line? What is the best protein powder?

For the pre, during and post workout phase, as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably not enough in the product to influence protein synthesis to reap the optimal benefits. As stated, whey isolates are also a very extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the pre, during and post workout phases of your program. The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder.

If you are looking for the strongest protein powder to exploit your full growth potential during all other times of the day then use a blend. You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein


Large arms are created with a combination of triceps and bicep work. But it is the bicep muscle that peoples eyes focus on, hence...

Best Muscle Building Bicep Exercise

Best Muscle Building Bicep Exercise
Large arms are created with a combination of triceps and bicep work. But it is the bicep muscle that peoples eyes focus on, hence extra attention should be given to this all important “mirror” muscle. Though all bicep exercises involve the curling motion, I have found one to be significantly better for building the mass and peak that most people look for.

The single best muscle building bicep exercise is the Hanging Bicep Curl. Here’s how you do it. Take an adjustable bench and set it at a 45 degree incline and lie on it so you are chest down. Your arms will dangle straight down towards the floor. Grab an EZ Curl bar and do what comes natural. Curl it. I do 5 pyramided sets of 8-10 reps.

The reason that this is such a mass builder is because in this exercise you are in the same position as you would be seated on a preacher curl bench, but the advantage here is that there is no pressure on any JOINT. Everything hangs loose, meaning you can use massive tonnage without fear of straining anything in the shoulder, elbow or wrist joints. You can curl significantly more weight in this position than sitting or standing. Try it and you’ll see. 

Now you can use dumbbells in this position but, as we all know, you can use much more weight going with a bar and we are talking mass building here. And again, without joint strain, you can use A LOT more weight. As an example, from a standing position if you can curl 100 lbs with an EZ curl bar, in the hanging bicep curl position you can do 170 lbs. This is the proportional increase that I have. Granted if you want to swing your arms to give yourself momentum to curl, you can. I do. But only on the last couple reps. 

My first question to you is this, if you are interested in building muscle mass in your bicep do you think lifting 1.7 times what you normally use for a bicep curl will have a mass building affect? If you subscribe to the belief that more weight will equal more mass, and you better believe that, my second question to you is, what are you waiting for? Go build big arms. 

How to Get Lean Muscle While You're Sleeping There is no such thing as gaining lean muscle from doing nothing. When you sleep...

How to Get Lean Muscle

How to Get Lean Muscle While You're Sleeping

How to Get Lean Muscle
There is no such thing as gaining lean muscle from doing nothing. When you sleep, you rest and your body recovers from the day's activities. When you have an intense workout, you capitalize on in by resting. It is a well-known fact that the muscle you get from doing weights stays on the more you rest afterward.

The concept of how much to sleep and when to sleep as part of a regimented workout is an often misunderstood and unfortunately not discussed as much in lean muscle circles as much as supplements and exercise routines. The fact is, if you just kept on training every day in the week without letting your body rest, not only is it bad for your mental and physical health, but you can severely impact on your potential to gain lean muscle every time you work out.

Typical symptoms of someone who has not had enough rest after a work out are apathy (feeling indifferent towards everything), working out for a shorter amount of time and still feeling exhausted and feeling tired before you've even started a workout. We all have an integrated warning alarm within us. It's called our gut instinct. If you pick up the weights and you REALLY don't feel like doing them, don't. Trusting your own feelings could protect your chances for gaining more lean muscle in the future.

To most effectively gain lean muscle while your sleeping, you should warm up before a workout, maybe run a lap of the gym or the neighborhood, do the workout, make sure you've pushed yourself, warm down and then rest. When you sleep, make sure you sleep enough so that the effects of the previous day's workout is negligible.