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Showing posts with label Build Muscle Mass. Show all posts
Showing posts with label Build Muscle Mass. Show all posts
March 12, 2018

Weight Lifting Workouts

Weight Lifting Workouts For Insane Muscle Growth


Weight lifting workouts are the cornerstone of any successful muscle gain program. Without the proper stimulation, your muscles simply will not grow. If you're trying to build muscle mass but don't know how to structure your weight training workouts for muscle growth look no further.

While everybody knows that weight training is the way to go if you want to build muscle mass. Very few people understand the basics of designing a growth stimulating workout. Listed below is the framework that I use to put together 90% of my weight lifting workouts.

Weight Lifting Workouts

Before we get into the workout structure, It's important to talk about the muscle building process and how it works. Here's a simplistic overview of how the muscle building process works:

In order to build muscle mass you must first stimulate muscle growth with intense weight lifting workouts. After you have given your body a reason to grow, you must then focus your attention on fueling muscle growth. Just like your car, your body will not function properly without the right fuel (nutrients). After you have put in the hard work to stimulate and fuel muscle growth, you must give your body a chance to actually grow. The fancy term for this process is rest and recovery.

That's really all there is to the muscle building process. Armed with this knowledge, you should have a better than average idea of what it takes to build muscle.
Here's the formula for growth stimulating weight lifting workouts

1.) Always perform a complete warm up prior to jumping into any weight lifting workout. If yo decide to skip the warm-up and jump right into your workout, you will get hurt!

2.) limit the duration of your weight lifting workouts to 60 minutes max. I personally like to design them to complete in under 45 minutes. There are two reasons that I strictly follow this methodology.

The first reason is that studies have shown that the muscle building hormones begin to spike within 30 - 45 minutes. If you continue to train past the 60 minute threshold the muscle building effect of your workouts will not be as effective as an intense weight training session during your bodies peak hormonal period.

The second reason is that you'll have a very hard time maintaining the proper muscle building intensity level for more than 60 minutes. Another way to say it is - If you are able to train for 2 - 3 hours, chances are your workouts are not intense enough to stimulate muscle growth.

Besides, who has the time to commit to 2 -3 hours a day in the gym anyway?

3.) Design the majority of your workouts around compound exercises like squats, bench press, dead lift, rows etc. If you really want to add an isolation exercise into the mix, make sure that you only perform it after you have completed at least 1 heavy compound movement.

4.) Train heavy to stimulate muscle growth. If you're serious about building as much muscle mass as quickly as possible you need to train with heavy weights through a complete range of motion. I've found the 6 - 8 repetition range to be effective for most body parts.

5.) Incorporate stretching and flexibility into your weight training routine by stretching between sets.

6.) Focus on only 1 or 2 body parts per workouts max! If you want to stimulate muscle growth you need to hammer each muscle group with heavy weights. If you're trying to cram in 3 or 4 different body parts you will not be able to train heavy enough towards the end of your workout.

7.) Perform between 2 - 4 sets of each exercise beginning with your heavy compound exercises first and moving on to your secondary isolation exercises second.

8.) Rest for 2 - 3 minutes between sets. This is enough time to allow for complete muscle recovery, but not so long that your body cools down between sets.

9.) Train each body part only 1 time each week. This will allow for full muscular recovery between workouts.

Here's what a typical chest and bicep workout looks like following this model:
  • Bench Press - 4 warm up sets, then 3 sets of 6 - 8 reps.
  • Dumbbell Incline Press - 2 sets of 6 - 8 reps.
  • Straight Bar Curl - 4 warm up sets, then 3 sets of 6 - 8 reps.
  • Alternating Dumbbell Curl - 2 sets of 6 - 8 reps.
While it may seem counter intuitive to limit your weight lifting workouts to 60 minutes, you'll soon find that you can actually train with heavier weights and wind up stimulating more growth in the process!


March 05, 2018

Exercises to Build Muscle Mass Fast

5 Simple Exercises to Build Muscle Mass Fast




Build Muscle Mass Fast

Getting ripped involves a number of activities, most importantly, eating a muscle building diet, maintaining a healthy lifestyle and engaging in intense muscle building exercise. There are a number of exercises that are specially designed to build muscle mass fast. In this article I will introduce five of the most basic exercises to build muscle mass fast and take a look at how you can incorporate them into your workout routine.

Pushups

Pushups are one of the best ways to build muscles and get ripped and have been used for many years by body builders. Pushups are an endurance, body weight exercise that is often recommended to people who wish to gain muscle mass without the assistance of weights. This simple exercise requires you to lift and lower about 60% of your bodyweight off the floor against gravity using your arms and upper body muscles. This leads to quick development of the muscles in your chest, shoulders and triceps.

Varying the push up position or adding resistance to push ups also helps in achieving fuller, well trimmed and stronger muscles faster. For example, if you wish to focus on your pectoral muscles, placing your hands farther apart is the ideal position while if your focus is on your triceps, your hands should be place closer together in a triangle formation. If you wish to improve the muscles of your shoulders, raising your feet in an elevated position such as on a workout bench will help.

Ultimately the best thing about push ups is that, they can be done anywhere thereby eliminating the need for an expensive gym membership or free weights. If you are new to this exercise performing 3 sets of 12-15 pushups, 3 times a week is a good way to start to build muscle mass fast with pushups.

Pullups

Pullups are considered to be one of the best muscle building exercises because you support your entire bodyweight with your arms as you lift yourself up into the air. In fact aside from strengthening your arms significantly, this exercise to build muscle mass helps to develop the latissimus dorsi muscle in the back and well trimmed biceps quickly. Pullups are also an excellent endurance and muscle building exercise.

Depending on your upper body strength and your weight, a typical pull up workout routine to build muscle mass fast should last for 5 - 10 minutes in total, incorporating 3 - 4 sets, with a rest of 45 seconds - 1 minute between sets. When starting out with pullups it is a great idea to perform assisted pullups by using an object to support your bodyweight, such as a chair. This does decrease the resistance on your muscles but will allow for your muscle to strengthen and adapt to accommodate your total body weight.

Aim to perform 5-8 repetitions per set to stimulate bicep, shoulder and back muscle development. Once you have built up sufficient muscle strength increase this to 10-12 reps of pullups per set.
Bench Press

The bench press is one of the most popular exercises to build chest muscles fast. Basically, you lower a weight to chest level then push it upward until your arms straighten, repeating this a set number of time. This weight training and bodybuilding exercise is specially designed to increase the strength of your deltoids, triceps and pectorals.

However many individuals love to perform this exercise in the gym but do not achieve rapid muscle gain because they see this basic exercise as simply throwing as much weight as you can upwards above your chest. The most important thing about the bench press is your form....explosive on the positive upward phase and slow on the negative lowering phase, leads to the quickest muscle gain. With proper execution of the bench press exercise, your pectoralis major and minor muscles will develop in a very short period of time.

Shoulder Press

Performing a shoulder press is one of the most common exercises to increase shoulder strength and muscle mass quickly. Depending on your fitness level, using dumbbells of 60 - 70% of your maximum load capacity (i.e. the maximum of what you can lift without losing correct form) will drastically accelerate shoulder muscle growth.

The shoulder press is performed by holding dumbbells at a resting position at shoulder level with your palms facing forward, then simple lifting the dumbbells straight upward above your shoulders and gradually lowering them back to the resting position. It is crucial to tighten your abs and exhale when raising the weights and inhale when lowering them to maintain form and promote muscle growth.

Biceps Curls

The final exercise to build muscle mass fast is the bicep curls. These are considered to be the most effective exercise to build muscle mass quickly in your arms and helps a great deal with developing the biceps, triceps, shoulders and forearms. They can also help in strengthening the stabilizer muscles of the upper arms.

Biceps curls are performed by placing dumbbells in the palm of each hand, then curling the weights up against gravity towards your biceps while keeping your palms facing forward. The weights are then slowly lowered to the starting position. It is important not to swing your arms, shrug your shoulders or arch your back. If you find yourself doing any of these then you need to reduce the amount of weight you are trying to lift. 8-10 repetitions of bicep curls with weight of 60%-70% of your maximum load capacity is a good way to get started with bicep curls.




March 01, 2018

Effective Ways To Build Muscle Mass

Are you one of the many people who do lots of exercises in order to stay fit and healthy? No matter if you do it because you want to lose some weight or build muscle mass, there are many things you can do to help yourself. I am personally interested in finding exercises for building muscle mass rather than for burning calories as I am a man. But it all comes to your body type and goals. However, everyone who wants to stay healthy should consider a good fitness routine.

Build Muscle Mass
Are you aware of the fact that weekly exercise is mandatory for staying healthy? How do you stay in shape? I am very fond of martial arts and

apart from training self-defense, I am also trying to build muscle mass. Everyone wants to have a toned body which gives you confidence and strength. Do you want to be stronger? There are many exercises you can do without machines. For instance, you can try push-ups, pull-ups, crunches, dips, leg raises, running and jogging. Jumping jacks, jump rope and lunges are also a possibility. There are so many easy exercises you can do by yourself, thus I laugh at those who blame the lack of proper equipment for their poor health.

Probably the best way to build muscle mass is to start proper weight training. In case you want to have a large variety of modern weight machines, then joining a gym is the best option. Otherwise, you can simply buy a few dumb bells and a bench. For those individuals who cannot afford any extra expenses but still wish to build muscle mass, I would recommend muscle building exercises. Try with push-ups, pull-ups and dips. Search online for the best ab exercises available. You can get hundreds of different exercises if you have Internet access. What is really great about it is that you don't need to spend any money on building muscle mass. You will be surprised how many free exercises are at your disposal.

When having a fitness training of some sort proper diet should be considered. For instance, if you are pumping iron five days a week but you cannot see a significant result, then probably you should change your current diet. In case you want to build muscle mass you will need high levels of protein. Fish and meat will provide you with enough nourishment of protein. Of course, protein bars galore are another option. When talking about building muscle mass, proper training and diet are crucial. Once you get them right, you can have the toned body you have always wanted for a short period of time.



February 12, 2018

Pack On Instant Muscle And Get A Six Pack In One Month Guaranteed

How much money have you spent on nutritional supplements that claim to add ten pounds of muscle seemingly overnight? If you are a fitness nut like me, I have wasted about $400 - $500 a month buying all this junk, striving to achieve the magnificent body of a cover model and not gain the promised results of the compelling advertisement.

I used to think I could get a quick fix, an instant six pack, and bulging biceps by doing a lot less lifting and lot less dieting. Unfortunately for me and you, we fail to recognize that it is the basics that yield the most results in your quest to build that sexy body. The two most important basics are diet and exercise.

Six Pack

It was not until about a year ago that I discovered I was falsely led to believe that pills contributed to 90% of what my body will look like. Once I got my senses knocked into me, I quit swallowing those pills and potions and my body got even better.

You see, the fastest way to build your sexy body is to eat right and exercise right! It has been said that you are what you eat and that diet alone contributes 75 percent up to 99% to how your body will look. Whatever the actual percentage is, a healthy diet is still where the majority of your results will com from.

You can exercise and still eat like a fat pig, and get mediocre results. Or you can start exercise combined with diet and you will get you more lustful stares walking down the streets because of your spectacular results!

So, you want to lose that excess fat around your butt, thighs, and belly huh? The best way to do this is to do the things that will get you there the fastest and healthiest way possible.

And if 75 percent of your results will come from diet, you would have to agree that it is only logical to spend 75 percent of your efforts on the foods you put into your mouth! Now do not ignore exercise completely, I am sorry to say but you still have to do  it! To build a sexy body, you will still have to constantly challenge your body with weights and cardiovascular exercise. That goes for both males and females.

Get the basics of consistent diet and exercise down first and once you see the results, you would not want to touch one of those wonder pills again. So if you are still tempted to buy one of those body transforming supplements made by smart marketers, it is best if you saved your money because you will be sorely disappointed at the results.

July 07, 2017

Build More Muscle Mass And Strength Without Supplements


Who should use this method to build muscle quickly?


If you're serious about your fitness or weight loss, you hate the idea that you're not making the most of every workout. For those of us with long work-days and kids, there's no time or physical energy to waste. We have to make every drop of sweat worth the work.

Build Muscle Mass


I'm going to show you how to build more muscle in less workout time. Keep in mind that this method is meant for people who want to build muscle mass and pure strength.

Now, what is your key to building muscle quickly? I mean, say I really want to bulk up in a week. How can I do this?


The key to more muscle mass out of every workout is to lift enough weight to cause muscle failure in only a 3-5 reps (repetitions of the movement). Rather than burning calories and creating lean muscle by doing many reps with lighter weights, you're taking just a bit of time to literally tear your muscle fibers apart, preparing them to build mass and strength when they receive protein from your next meal.

I've heard that it's good to eat directly after exercise. What do you do?


You must eat right after your workout. Not only will this quench your muscles' thirst for proteins, but it will help maximize your metabolism. An efficient metabolism comes in handy when you do cardio exercises, since your body is already working at high speed to burn the calories you have stored.

What Foods Should I Eat In My Post-Workout Meals?


Your meal after the workout should be high in protein from foods such as lean meats, protein shakes, liquid protein supplements, and others containing minimal fat content. Don't forget the carbs though. Make sure you include a normal, healthy source for carbohydrate such as fruit or vegetables, and even a whole-grain bread.


January 23, 2017

Pack On Instant Muscle And Get A Six Pack In One Month Guaranteed


How much money have you spent on nutritional supplements that claim to add ten pounds of muscle seemingly overnight? If you are a fitness nut like me, I have wasted about $400 - $500 a month buying all this junk, striving to achieve the magnificent body of a cover model and NOT gain the promised results of the compelling advertisement.

Six Pack


I used to think I could get a quick fix, an instant six pack, and bulging biceps by doing a lot less lifting and lot less dieting. Unfortunately for me and you, we fail to recognize that it is the basics that yield the most results in your quest to build that sexy body. The two most important basics are diet and exercise.

It was not until about a year ago that I discovered I was falsely led to believe that pills contributed to 90% of what my body will look like. Once I got my senses knocked into me, I quit swallowing those pills and potions and my body got even better.

You see, the fastest way to build your sexy body is to eat right and exercise right! It has been said that you are what you eat and that diet alone contributes 75 percent up to 99% to how your body will look. Whatever the actual percentage is, a healthy diet is still where the majority of your results will com from.

You can exercise and still eat like a fat pig, and get mediocre results. Or you can start exercise combined with diet and you will get you more lustful stares walking down the streets because of your spectacular results!

So, you want to lose that excess fat around your butt, thighs, and belly huh? The best way to do this is to do the things that will get you there the fastest and healthiest way possible.

And if 75 percent of your results will come from diet, you would have to agree that it is only logical to spend 75 percent of your efforts on the foods you put into your mouth! Now do not ignore exercise completely, I am sorry to say but you still HAVE TO DO IT! To build a sexy body, you will still have to constantly challenge your body with weights and cardiovascular exercise. That goes for both males and females.

Get the basics of consistent diet and exercise down first and once you see the results, you would not want to touch one of those wonder pills again. So if you are still tempted to buy one of those body transforming supplements made by smart marketers, it is best if you saved your money because you will be sorely disappointed at the results.