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Showing posts with label Building Muscle. Show all posts
Showing posts with label Building Muscle. Show all posts
March 11, 2018

Building Muscle

Building Muscle - The 5 Best Muscle Building Exercises


Everybody wants to build more muscle and look great but not everyone knows the best muscle building exercises. Sometimes it gets hard with so many people telling you about "this" great exercise or "this" way of training that you don't know where to start. Luckily there are some common exercises that every single bodybuilder on the planet uses and always will.

Building Muscle

Before we get into the best muscle building exercises, let's discuss what creates a good exercise. Compound movements are those that include more than one joint and muscle whereas isolation movements are those that focus on one target muscle and are single jointed exercise.

To give an example, a overhead barbell shoulder press uses two joints (elbow and shoulder) and activates more than one muscle (deltoid, tricep, and trapezius) making it a compound exercise.

A bicep curl is what's called an isolation exercise as it uses the elbow joint alone and the bicep is the muscle performing the main contraction.

Compound exercises are known to speed up the metabolism and instigate more growth compared to that of an isolation exercise. Isolation exercises do still have their place and I use them every day to target smaller muscle groups in order to fine tune parts of my body.

Compound exercises are what every beginner, intermediate, and experienced lifter use. This is why compound exercises are the best muscle building exercises and isolation are more fine tuning exercises.

The 5 Best Muscle Building Exercises:

Squat: Yep, you guessed it. This is number one. Why? It involves every muscle in the legs, core, and lower back making it one of the best muscle building exercises of all time. This is great exercise for building lower body strength and mass. Don't be tempted to go 'ass to grass' on this one as many 'hardcore' lifters will tell you to. Going lower than parallel shifts the focus away from the target muscles (quadriceps and hamstrings) and places unnecessary strain on the knee joint. Constant tension on the target muscle is what we want and going too low shifts the tension to other areas. If you are not comfortable with squats, try a 90 degree leg press instead.

Pull-Up: This is a hard one but if you can master this move, expect your back to grow! This move targets the core, biceps, latissimus dorsi (lats), trapezius (traps), and deltoids. This move will give you an amazing v taper and your strength will explode. Try using a lateral pulldown machine instead to work up to doing a pull-up.

Push-Up: This is often neglected by many lifts due to it being a bodyweight exercise and people prefer to push more weight. If you can't do push ups non-stop for 60 seconds then you have no business getting under a bar loaded with weights. Work your core, shoulders, legs, triceps, and chest muscles with this power move. If you can already smash out push-ups, try adding a clap to each push-up to really turn up the heat. For theses reasons, the push-up is one of the best muscle building exercises.

Military Press aka Shoulder Press: This move is killer for creating boulder shoulders and a killer physique. Using almost every muscle in the upper body, the shoulder press makes the cut for one of the best muscle building exercises. Use dumbbells or a barbell to transform your shoulders and amplify your strength. If you are a new and wish to increase your confidence first, use a machine shoulder press.

Clean and Press: This is one of the best muscle building exercises yet hardly anybody does this exercise as it is considered more of an Olympic lift rather than a bodybuilding lift. Any bodybuilder that does clean and presses is one that is focused on results. This move uses almost every muscle in the body. Picking a heavy barbell up off the ground and launching it above your head is hard but effective. Another benefit from this move is its effect on your metabolism. Studies show when training the entire body in one workout, fat burning is increased dramatically for the next 24 hours.

These are the foundation exercises behind any well thought out program designed to create results. You may be wondering why I didn't include the deadlift. Yes, this creates amazing power and strength but it is extremely risky and many injuries come from this move. For this reason it did not appear on the list. The exercises above are what I truly believe to be the best muscle building exercises available.


February 28, 2018

9 Good Muscle Building Workouts

Top 9 Good Muscle Building Workouts – Exercises and Routines



We all want to know good muscle building workouts that can give true results. But not all good muscle building workouts are what they seem to be, that is because a lot of people try to sell the "new best workouts" with no real meat behind the surface.

Muscle Building WorkoutsWe will in this article look at some exercises that are believed by bodybuilders and other experts to be the real good muscle building workouts.

Muscle Building Workouts – Exercises

-Muscle Building Workouts #1 – Incline Cable Flyers:

A lot of people underestimate cable flyers, but they are simple awesome for building muscle with and should be in every good weight training workouts. This specific exercise targets your chest area.

-Muscle Building Workouts #2 – Machine Bench Press:

Even though a lot of people will prefer a free weight bench press, it is good to use the machine bench press at times to switch it up a little.

-Muscle Building Workouts #3 – One Arm Press with One Dumbbell:

One of my friend, who is highly regarded in the MMA world, told the importance of this workout. You lie on a bench press, but instead of two dumbbells that are usually associated with dumbbells bench press, you only use one.

The reason why this is in the good muscle building workouts list, is because not only does it builds your chest muscles, shoulder and triceps, but it also gives great punching power that fighters are looking for when they fight.

-Muscle Building Workouts #4 – T-Bar Row with One Arm: 

The T-Bar is usually done with both arms, but try doing it with one arm instead and you will notice how you use your muscles in another way.

-Muscle Building Workouts #5 – Dumbbell Row with One Arm:

This exercise in the good mass building workouts is truly a mass builder. You need a bench where you place one of your knees on and the other foot on the ground. Lift a dumbbell upwards so that you have a 90 degree angle in your elbow and return.

-Muscle Building Workouts #6 – Shoulder Calf Machine:

This exercise is great for your calf muscles and can be found in most gyms.

-Muscle Building Workouts #7 – Standing Dumbbells Shoulder Press:

This is absolutely one of the good bodybuilding building workouts and a great muscle builder. Stand with your back straight and your abs tuck in and extend your arms upwards with the dumbbells in hand.

Muscle Building Workouts – Abdominal

-Muscle Building Workouts #8 – Cable Crunch:

You need a high pulley with a rope attached. Place your knees on the ground and pull the rope down around your neck and crunch your abdominals downwards so that you feel them tighten up. This is truly among the good ab workouts for your abdominals.

-Muscle Building Workouts #9– Abdominal Machine Crunch:

You need an abdominal crunch machine and adjust the weight as you like.

Include the above good muscle building workouts and reap the benefits.


February 27, 2018

5 Tips for Building Muscle Now



If you're frustrated with your muscle gain or fat loss goals, I sympathize with you completely, and understand exactly what you are going through. I worked out for years before finally figuring out the correct ways to build muscle and lose fat.

I finally figured ou that the routines and body building tips touted by professional bodybuilders and the muscle magazines just aren't going to work for most people. But take heart, you can reach your muscle mass and fat burning goals.
Building Muscle

Putting together a program that incorporates the following body building tips will point you in the right direction and get you making gains you hadn't thought were possible.

Tried and True Body Building Tips

Train Intensely - You must work each set until you can't do another repetition in good form. There is no point in stopping at a set number of reps (such as 8), if you are capable of doing 12. Your body needs to be challenged or it will not adapt by building new muscle or burning off body fat.

Cycle Your Intensity - In order to prevent burnout and overtraining from training intensely, it's important to take a week off from training every 8 - 12 weeks. If, like me, you can't stay out of the gym that long, you should train for a week at a very low 
intensity level.

Train Briefly - Your workouts need to be short. This is a very important weight lifting tip. You should never need to do a weight lifting routine that takes over an hour. If 
you are in the gym that long, you aren't working intensely enough. You can workout hard or long, but you can not do both. And to succeed in building muscle, you need to workout hard.
Train Infrequently - Your body needs time to recover from your weight training routine, so that in can adapt and grow. If you train with weights before your body is completey recovered, you won't add new muscle and will eventually over train, a big no no.

These are extremely important body building tips. It seems that your body's potential for strength increases far outweighs your body's ability to recover. What this means is that as you grow stronger, your body needs more time between weight training sessions in order to recover.

Bench pressing 300 pounds is a far greater stress on your body than bench pressing 50 pounds, even if both were maximum attempts at the time.

Train Progressively - You need to constantly challenge what your body can do by continuing to add more weight and/or repetitions to your previous best effort as often as possible.

Following is a sample weight training routine that incorporates the above weight lifting tips. If you put the other pieces in place, such as your nutrition plan and supplementation plan, you'll be well on your way to great gains and transforming your physique.

1 - Squats
2 - Deadlifts
3 - Chin Ups
4 - Dips
5 - Bench Press
6 - Military Press

Here's another weight lifting tip - break in to this routine. For the first few weeks, try working out 3 times per week on nonconsecutive days, performing 2 working sets of each exercise, doing 12 - 15 reps per set.

Don't train to failure.

After about a month, you can lower the reps on everything but Squats and Deadlifts, to the 8 - 10 rep range. Start training to failure on some sets.

After another month, begin training to failure on all working sets and consider only weight training two times per week to accommodate the higher level of intensity and strengh that you've developed.


February 22, 2018

How to Build Muscle Without Gaining Body Fat


Building muscles without gaining fat mass is not the easiest task in bodybuilding, but it can definitely be done.
There are several factors that can influence this process:
How to Build Muscle

Level of training
Diet
Cardio
Age

Level of training

People that are beginners in training usually have the capacity of building easier muscles than accumulating fat mass. This is due to the fact that when you are a beginner your body needs to do many adaptations in order for it to face the future trainings. So it will consume a lot of energy do these adaptations.

These adaptations usually are things like: increasing muscle size, strengthening tendons, strengthening ligaments, strengthening bones and improving some functions. All these things will need calories that the body will take from the fat deposits.

On the other hand a person that is advanced in training, for example 3-4 years, usually will build muscle mass and fat tissue at the same rate, if the diet and training are not adjusted accordingly.

Calories

In order for someone to build muscles without gaining fat is important to know his maintenance calories.

The maintenance calories are basically the amount of calories that someone can eat without gaining weight. A method through which you can find your maintenance calories is to eat every day the same amount of calories and see if you gain, lose or stall in weight. If you gain weight you reduce them with 200-500 calories, if you lose weight you have to increase them with 200-500, but if you stall you found your maintenance weight.

Keep in mind that you have to eat the same amount of calories for 1 week to draw conclusions.
Diet composition

To build muscles without fat gains you also have to have a diet that is based on foods rich in proteins and low in other macronutrients..

The diet composition can look something like this: 25-30% proteins, 20-30 carbohydrates and the rest percents fats.

A trick which you can do to keep fat accumulation away, is to eat carbohydrates like in the above example in the training days and in the off days to reduce them to about 100-150 grams max per day.

Cardio

Cardio is a tool that can help you burn some extra calories in order for you to reach your maintenance levels. Depending how you use it, cardio can have a good or a bad impact on your muscle gains.

The best thing to do if you need to burn some calories is to do low intensity cardio, mainly a fast walk.

The duration of cardio will depend of your needs, for example with 10 minutes of low intensity cardio you can burn around 100 calories. So, if you need to burn 500 calories in a day, you will have to do around 40-50 minutes of cardio.

Usually, if you do the cardio on a treadmill it will show you how much calories your burned.

Age

This last factor can have an important impact when it comes to building muscles without gaining fat, mainly because with the passing of years the body's metabolism decreases in its activity, usually with 10% at every 10 years.

A younger person will build lean muscles easier, than a person that let's say is 40 years old. At this age you must be very careful about every factor that can influence fat gain.
February 11, 2018

Build Muscle - Lose Fat - Advice on How to Get Started

You have to strike the balance between the two or you will find that you will neither have the energy or stamina for both. You will be working out after no food intake and you will be weak and lethargic and this may create further problems down the line. You should focus on a long term strategy rather than say having to lose weight for getting ready for a vacation.

This is an example of a short term goal and once your vacation is upon you and over you will find yourself putting back on the weight you have lost. Below I have outlined some bullet points in order for you to at least make a start on building muscle and losing fat.

Build Muscle - Lose Fat


# Nutrition

Despite of all speculation to the contrary, you will not build muscle and lose fat at the same time without proper nutrition. This can consist of all kinds of foods but really you should be concentrating on:-

Proteins - meat, poultry, fish, eggs and such. These will feed your muscles after a workout and give you the stamina to carry on

Fresh Fruit and Vegetables - All kinds of fresh fruit and vegetables are good, even canned or frozen will constitute as well because they actually lose none of their nutrients in the canning or freezing process. Also, these maybe easier for you as if the food is frozen you do not have to use it immediately or in the oncoming days.

Whole Grains - Wheat (brown) bread, whole meal pasta and such

Many people will advise you to stay away from fats too but fats in foods like nuts, pumpkin seeds, almonds are generally considered to be acceptable.

# Building Muscle

The only way to build muscle is to get stronger and this inevitably mean weight training. You should take out some time and I would recommend actually speaking to an expert about what exercises will be best for you as everyone's body is different. Many times when people start training they will not see immediate results so perseverance is the key here. You will find that as your muscle tone develops so your body will burn fat at the same time.

#Fat Burn

As well as strength training on of the most essential exercises you have to do is cardiovascular (i.e. running, walking, and such). My personal favorite losing fat is swimming because it is the only cardiovascular exercise which uses every muscle or most of the muscles in your body. So as well as great exercise you get strength training as well with your body's resistance to the water. Whatever you decide however will be the right choice as there is no right or wrong way when it comes to cardiovascular training for losing fat.

One of the key elements to building muscle and losing fat is to not starve yourself. When you are hungry, eat. You must keep your daily calorie intake good in the methods described above and persevere. Do not just give up after a month or so. You really may need 6 months of diet and exercise to start seeing some results.

It is going to be a great journey for you in obtaining the great body you have always wanted and there are going to be times you feel like giving in, however do not succumb to these temptations and you will see the difference.

February 07, 2018

Post Workout Shakes and Supplementation

Post workout shakes and supplements are vital for getting the specific proteins and carbohydrates needed in order to get the maximum possible gains and speed up recovery. In order to get the equivalent from food you would have to be eating vast amounts which can be both difficult and much more expensive.

Post workout shakes

Having food as well also poses the problem of digestion. Digesting a shake will take a significantly less amount of time than a meal. There is no question whether shakes work or not, it is down to what powders you put in them, the quantities you take and when you take them.

Powders

Personally I use powders as they are easier to measure out the exact amounts to tailor to specific needs. There are many powders that claim to be the greatest advance in muscle-building and will cost you the earth. Below listed are the powders that I take and what each of them does. They are essential in order to build muscle and without them your gains will be slower and the inevitability is you will eventually plateau; in which you will gain no more muscle mass.

Whey Protein - A protein source used to aid recovery and repair muscle tissue. This is probably the most effective and necessary powder for building muscle mass. Its' effects can be improved with the inclusion of carbohydrate powder such as maltodextrin. It is very important to purchase un-denatured or cold processed whey protein. It is of vital importance to listen to this advice as otherwise the protein will be useless.

Maltodextrin - A form of carbohydrate that is used very quickly. It's converted to glucose and stored in the muscles to be used as fuel.

Branch Chain Amino Acids (BCAA) - Proteins are made up of simple BCAA's. These then combine to create muscle tissue. Most can be manufactured within the body but there are a number known as essential amino acids that must be obtained from your diet. These are very effective for building muscle as they are the building blocks of muscle tissue itself. The BCAAs are valine, leucine and isoleucine.

L - Glutamine - It may not be a non-essential amino acid, however, it does become essential after intensive physical activity. It is therefore useful to pack your body with extra as it will aid and promote faster and better recovery of muscle tissue after a workout.


Creatine Monohydrate - Creatine occurs naturally within the human body and helps increase the production of adenosine triphosphate (ATP). ATP is broken down to release energy in order for the muscles to contract. It is what allows muscles to perform. In anaerobic exercise though there is only enough to produce maximal effort for a few seconds, hence why you must rest between lifting weights in order to perform again. Increasing the production of ATP then is extremely beneficial as you will be able to train harder for longer, making bigger gains in muscle size and strength. It also increases the rate of protein synthesis, the process of building muscle. Creatine also produces an effect known as water retention. This is when water is stored in the muscles. Ensure you drink eight glasses of water per day while on creatine.

Vitamin C - Helps with immune system support. Your immune system can be weaker after training so an inclusion of vitamin C with a shake can help insure that the chance of illness is kept to a minimum.

Electrolytes - Sodium, Potassium and magnesium are mineral nutrients that aid in muscle contraction, nerve impulse transmission and other biochemical processes. They are useful to have prior to a work out in order to make the workout as effective as it can be. To have the most effective training session each of these needs to be included in your shakes. Without them, the training session will suffer and the recovery. This will ensure your gains will be lower than they would if all are incorporated, meaning you will have to train and diet for longer in order to get the results that you want.

I would recommend consuming protein shakes no more than 15 minutes after a workout as this is when your body will be at its anabolic peak, up taking protein and any other nutrients it requires.




January 30, 2018

Build Muscle Tone with Diet and Exercise

We all dream of sporting that toned muscle look. It doesn't just happen, though. To build muscle tone, it's important that you have a good muscle base to begin with. The choice of exercises is important as some types of exercises build muscle tone more than others. These types are referred to as compound exercises. They allow you to lift heavier weights and have the additional benefit of working on more than one muscle group at a time. 


You undoubtedly recognize the names of many of these compound exercises: bench press, military press, dead lift, squat, and barbell row. Each of these exercises will challenge all of your primary muscle groups. All you need to do is practice these exercises with a progressively increasing load.


It's possible to have a lot of muscle without showing it because of an extra layer of body fat that shields it from view. If you wish to see your abs, or have others see them, you should strive for a body fat of no more than 10%. The average Joe has a body fat that is typically from 15 to 24%. It's fairly easy to lose body fat by cutting your caloric intake. 

If you cut your caloric intake by 300 calories each day from the amount of calories needed to maintain ideal body weight, your body will burn off its excess fat for energy.

How do you determine the amount of calories each day that is required to accomplish this? Simple, add up the calories that you currently consume daily to maintain your current body weight, and lower that number by 300. 
In other words, if you're currently eating 2500 calories each day, cut it down to 2200 calories. It's guaranteed that you'll see a change in just a couple of weeks, but it will also involve getting involved with some regular cardio exercise to burn off that excess fat. Jogging is good, but experts who know how to build muscle tone seem to agree that sprinting is more beneficial for losing fat. 

You'll only know what is best in your circumstance by trying. Try jogging for one week and sprinting the next. If you lower your caloric intake, and exercise as indicated above, you'll build muscle tone, lose fat, and end up looking exactly as you had hoped.



January 21, 2017

A Good Diet for Building Muscle


Diet for Building Muscle

When you want to build muscle, you must eat a proper diet. A complete, balanced diet will provide your body with the nutrients it needs to grow and accommodate the expansion of muscles so that you can achieve that Michelangelo-sculpted body you've always dreamed about.

A proper diet will consist of a balance of the recommended servings of each of the food groups, with an emphasis on protein-based foods. Building muscle requires a massive amount of protein, as protein is the main cornerstone for developing muscle.

Protein can be obtained from several different foods, so you don't have to eat something you don't like! It can be found in numerous vegetables, meats, fish, and also can be obtained in drinks such as milk, and other dairy products such as yogurt and cheese. There is also a product called whey protein, which comes in powder form and can be mixed into any of your favorite drinks (healthy ones though!), water, fruit smoothies, or just about anything else.

For meats, lean meats are the best way to go. Poultry such as chicken and turkey are among the best. One of my favorites is turkey pepperoni, it is much lower in fat and is overall healthier than pork pepperoni. It also is higher in protein, so it will benefit your muscle building much more.

Fish is also a great source of nutrients. Tuna is a favorite among many bodybuilders. Salmon and walleye are a couple others. Be sure, however, that you do not eat them deep-fried, as that will be detrimental to your body, and will affect your gaining of muscle mass.

Protein can also be found in many vegetables, so you do not have to eat meat constantly. I personally think that it is not healthy to eat meat constantly, and a good amount of vegetables is necessary to build muscle properly. Leafy green vegetables such as spinach, broccoli, and romaine lettuce are great for building a healthy body. Have you ever seen the show Popeye? There is some truth to his having massive muscles from eating spinach.

And, as I said earlier, there also are protein-concentrated products that can be mixed into a milkshake-like drink, or into any food. One of my favorites is chocolate-flavored. It is easy to mix and can be drunk just after or right before a work out.