December 10, 2016

Body Weight Exercise Tips - How to Do More Pullups

Pullups are the best overall upper body exercise to gain muscle mass in the upper back, biceps, and rear shoulders. A wide upper back is what gives a physique the much sought after V tapered look and can be quickly achieved by doing body weight exercises like pullups. If you struggle doing pullups check out these workout tips to get stronger and build your pullup strength fast.


What do I know about Pullups?

So why listen to me when it comes to pullups? I've been doing them for 25 years and found them to be superior for gaining upper body muscle and strength. When I graduated from Marine Corps bootcamp I did 55 pullups on the final physical test which was also because I didn't have an ounce of body fat adding extra weight to my frame. I can show you a thing or two about pull ups so take a look at a few simple workouts you can use to increase your strength.

Problem #1 - You can't do any pullups

If you can't do more than 1 pullup then you need to work on building your strength. It's not uncommon for men or women to not be able to do more than 1 pullup but it is easy to build from there. If you can do 1 pullup then we have a foundation we can start from.

Start off doing 10 sets of 1 rep on the pullup bar with about 60 seconds rest in between sets. Pull yourself up as quickly as you can and lower yourself down slowly with a 2 to 3 second count. This may not seem like you are doing much but you are in fact doing a strength workout and the back and arm muscles will adapt to this. You will need to do at least 10 sets of 1 and then each workout their will be a progression so log your workout. Writing down your workout is critical to success and consistent forward development.

During the 60 seconds of rest you aren't going to be resting. You are going to do a set of pushups in strict form. This is going to make sure there is a balance being built in the rotator cuffs. For every pushing exercise you do you should offset it with 1 pulling exercise. You could do the pushups in a separate workout but it is much more effective overall to use that time for a full upper body workout. So after you do your 1 pullup jump off the bar and do 5-10 pushups in strict form. Don't worry about doing more because you are going to do 10 sets total so the cumulative effect adds up quick and your chest will get a workout.

Phase II

As soon as you are strong enough to do 2 pullups start your workout doing sets of 2 reps and continue the workout doing sets of 1 rep until you have completed 15 sets. The goal is to achieve 3 sets of 10 reps. This may take a couple months depending on your diet, rest, and recovery but once you are at 3 sets of 10 you are ready for more advanced workouts and your strength will have skyrocketed.

There should be noticeable improvement of muscle built in the upper back and arms. Do this workout 3 times a week until you can the 3 sets of 10. If you have been doing this workout for 6 weeks but still can't do 3 sets of 10 reps you'll need to make some modifications to the workout because the body will start to go stale and progress will get slower so move on to phase 3.

Phase III

In this phase there will be a goal for total reps in the shortest amount of time. If you achieved the 3 sets of 10 goal you will now move on to a much loftier goal of doing 50 total reps. If you still didn't complete the 10 sets of 3 goal you will follow this same plan but your goal will be 40 total reps.

Do as many sets as it takes to get to 40 or 50 and rest about 2 minutes in between each set. Again you can do pushups in the rest phase keeping the supersets going. You might be able to do 8 or 9 reps for your first set but then you'll be only doing 5 or 6 reps per set. Keep adding them up until you hit 50 reps. Count to see how many sets it took you to get there and how much time.

The goal in each workout will be to decrease the total amount of sets it takes you to get to your goal of 40 or 50. After 3 weeks if you still haven't reached the target of 40 or 50 reps you will begin adding another intensifier. Instead of resting 2 minutes in between sets you will rest 90 seconds. It may take you more sets to get your workout done but that is o.k. because you are tricking the body to make it adapt and not go stale. You can setup a variety of exerise plans like this using the same foundation of boot camp workouts.

Meet the Goal!

Stick to this routine 3 days per week and the results will come. Make sure to take in some high quality protein right after your workout to assist in recovery of the muscles. I suggest whey protein because it digests very quickly and will go straight to the muscle. Then an hour later have another high quality protein meal consisting of lean proteins with some carbohydrates and healthy fats. Set some goals and be consistent and the gains will come.

December 05, 2016

Build Muscle - High-Fat Or High Carb Diet For Building Muscle?

If you're currently trying to build muscle as effectively as possible, you may be wondering whether you should be using a high carb diet or a high fat diet.

Bodybuilder's have been manipulating around their diets for years; constantly trying to figure out what the best mix of macronutrients will be when it comes to packing on the lean body weight without adding too much excess fat gain.

It only makes sense that you'd want to minimize how much fat you gain when bulking, as this is going to determine how long you have to spend in diet mode after the bulking period is over.

That said, here is how high fat and high carbohydrate diets compare.

High Carbohydrate Diets

One of the big benefits of high carbohydrate diets is that they are going to be slightly easier to plan.

With low-carb, high-fat bulking diets, you're going to have to plan scheduled 'carb-up' periods, otherwise your weight lifting sessions will really start to falter.

Thus, consistently taking in carbs on a regular basis will always ensure that muscle glycogen levels are maxed out and you are getting the best workouts possible.

The second benefit to a high carbohydrate diet is that it tends to optimize both leptin and insulin, two hormones which are very anabolic in the body.

When insulin levels are low for instance, the body is not working as anabolically as it could be, thus maximum muscle gains may not be realized.

Finally, the last big benefit that higher carb diets have is that they often simply make you feel better.

While some people do do well on lower carb diets, for many, they experience a feeling commonly known as 'fuzzy headed' and start to feel constantly tired.

While low-carb diets can be great when dieting due to the hunger control they provide, when bulking, since you're taking in more calories than you need anyway, hunger never really enters in to the picture.

In fact, due to the fact that you'll be even less hungry when eating low carb and bulking, if this causes 
you to struggle to meet your calorie requirements then that will definitely hinder your gains.

High Fat Diets

Now, looking at high fat diets, we've already pointed out some of the drawbacks of them, but there are still some benefits.

The first benefit is decreased fat gain. While insulin is definitely going to be anabolic for muscle building, it's also anabolic for fat building. If insulin levels are too high at a time when excess nutrients are in the bloodstream than are needed, fat gain will result.

Since higher-fat diets have less impact on insulin levels, this then could translate to leaner weight gain for you.

The second benefit to higher fat bulking diets is that for those who suffer from blood sugar swings, it can make you feel better.

Since you are taking in so many calories when bulking, if you give the body a big batch of carbs, this can make you have a big high followed by a big low.

Some people don't have trouble with higher amounts of carbs taken in at once, while others do.

It's going to be up to you to determine which method works best for you individually.

So, when starting on a workout program to build muscle, consider the differences between the two diets. Some people do wonderfully on one, while others do not.

December 04, 2016

Skim Milk For Fast Muscle Gain? Build Muscle Fast With Every Day Food!

If you're just starting out and you want to build muscle fast, you'll Find This Small Change Easier. But Old Muscleheads Can Do It Too!

If you want to build muscle, and gain weight, they are one in the same and go hand in hand. And with all of the work involved in the first place, it'd be a shame to hold yourself back, due to 'bad information.'

Before you get too 'experienced' of a weightlifter to ever consider anything 'new,' consider how just this one small change can help you build muscle faster, by achieving fast muscle weight gain, post-workout... easily!

So many of your key, individual, target results are based on what you eat and drink post-workout that it simply can't be ignored. With this in mind, many people make it a habit to drink protein drinks, usually soy, after workouts to give their muscles the building blocks to construct the increased growth they desire.

This is good news for those of you who find it hard to gain muscle fast. If you're anything like me, you've not been blessed with good bodybuilding genetics. This can be a pain at times, but not the end of the story.

A team of researchers at McMaster University's Department of Kinesiology, recently published in the "American Journal of Clinical Nutrition," findings that suggest that if young men consume only skim milk (two cups) after each of their workouts, they would gain almost twice as much muscle in ten weeks, than if they drank the same amount of protein as a soy drink.

According to Stuart Phillips, associate professor of kinesiology: "This is an interesting finding, since soy and milk proteins are considered to be complete proteins that are basically equivalent from a nutritional standpoint. Our findings clearly show that milk proteins are a superior source of protein in producing muscle mass gains in response to weightlifting."

This approach was recently unveiled by researchers first by researchers in France. The research by McMaster's University serves as a sort of 'empirical' confirmation that it's more beneficial to drink two cups of skim milk, post-workout, for weight gain than to hope to build muscle by drinking soy protein.

Researchers seem to agree that it may be the whey and casein, the two main types of protein inherent in cow's milk, that offer the additional benefit. There's good logic behind this thinking too, as young calves increase so much in weight within their first year, due to the casein in their mother's milk.

This significant of an increase in post-workout muscle gain is considerable, especially in as short of a time frame as ten weeks. There's nothing more motivational than the achievement of positive, visible results, and that's not to even mention the effect on other people's attitudes towards, and their admiration of you.

Picture in your mind, if you will, the effect of nearly doubling your muscle mass, within just twelve weeks: You'll find it easier to pick up chicks, your buddies will be jealous, and you'll have more energy and confidence. More potential competitors will give you less and less trouble. And since this is real muscle growth from your efforts to build muscle, and not muscle gain, from steroids, you'll find yourself even more proud to be in shape.

So try dropping the soy proteins for a short bit. Take some 'before' pictures. Measure the girth of your target areas. And give yourself a few weeks on the new milk regimen. Oh yeah...Come back and tell us all if this helps.

December 03, 2016

Best Chest Exercise at Home

Perfect Push Ups - The Best Chest Exercise at Home to Build Your Chest

Never underestimate the raw muscle building power of the push up. Many athletes have built incredible upper bodies with this one simple exercise. Herschel Walker and Bo Jackson both come to mind as athletes with incredible chest and arm development from cranking out hundreds of pushups each day. It is so effective because it is a movement that requires complete core stabilization and raw functional strength to do correctly. US Marines end up doing thousands of push ups in the sand pits of Paris Island during their 13 weeks of training to build their physiques - I spent many days face down in the sand there!

Push Ups to Gain Muscle Fast

The pushup not only works your chest muscles but it also targets the delts and triceps. When done correctly in a plank position you will also be working your abs and obliques for stabilization. By forcing your body to stay perfectly straight during the movement you can actually get a great ab and core workout that is better than doing hundreds of mindless useless crunches. There are so many variations of the push up to give yourself a complete workout.

You can do them with feet elevated on a bench or chair to work different angles and you can even do them with your back arched high doing the push up movement at an angle rather than straight up and down - this is hard to explain without a picture but get yourself into pushup position and then walk your hands up closer to your feet while this raises your butt in the air. Lower yourself down slowly so that your torso moves slightly forward at an angle. You will feel some direct focus on your upper chest and delts giving your chest a more thorough workout.

Proven Muscle Building Exercises

Perfect push ups are the best chest exercise when you don't belong to a gym. They are also a great finishing movement at the end of a chest workout at the gym as you can completely burn the pecs out to their max at the end of your workout. If you want to know how to gain muscle mass fast then you need to know that it is also necessary to have a workout program that has been used by others and gives consistent results.

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.