Showing posts with label How to build muscle. Show all posts
Showing posts with label How to build 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 17, 2018

How to Build Muscle - Your Guide

How to Build Muscle When You Are Skinny - Your Guide to a Stunning Sexy Physique

While some people easily gain muscles at a drop of a hat, others require a lot of efforts to gain a tinny bit of muscle at the end of the day. Skinny people are a reality of life. These people do not necessarily suffer from lack of appetite. In fact, some skinny people around eat a lot in the dining table, even more than their weighty friends. But the reason why they could hardly gain weight is that their metabolism is like some rocket that their body can't keep up. This means whatever they eat gets digested immediately.

If you're a skinny guy wishing to have a nice body with trimmed muscles, you need to balance eating and exercise for most of the time. Eating should be your top priority since it is the only way you can gain weight. Incorporate carbohydrates, calories, and protein into your diet by eating lots of bread, pasta, meat, and dairy products. Include plenty of veggies and fruits also as they have necessary protein to ignite muscle development.

If you think cooking could help up your appetite, then by all means learn how to cook your favorite foods. Just make sure you don't eat a lot of foods that come in cans and boxes. These processed junks contain ingredients that can get in the way of your muscle growth goals. These ingredients are preservatives that mess up with your body's metabolic processes until everything gets totally messed up.
How to Build Muscle
Drink lots of water to retain the nutrients found in your diet. Those nutrients are essential in keeping your metabolism and digestion at a healthy pace. You would also need those vitamins to power you up when working out. Buy supplements rich in calcium and Vitamin C, A, and D in order to keep your bones active and strong even on intense activities.

When doing exercises on how to build muscle when you are skinny, make sure that you amplify the intensity each time you perform a specific workout. Tire yourself with repetitions because tired muscles have the most tendency to grow. Pay attention to every major muscle group to make sure not a single group is left out. Your legs should gain muscles as much as your biceps. This makes for nice proportions and good built.

Don't workout on a day to day basis. Give yourself some rest as it is needed in order to allow the bones and muscles to breathe. Rest is a good way to spur growth and make room for more muscles. Sleep well and tight, making sure you don't go below eight hours a day. Good, sufficient sleep is a good way on how to build muscle when you are skinny.

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.