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.



3 of the Best Pectoral Exercises That Will Help You Build a Massive Chest


Building a huge chest is one of the biggest goals for many weight lifters and aspiring bodybuilders. Unfortunately, the best, most basic pectoral exercises, such as barbell bench presses, incline presses, and decline presses do not work for some trainees. Some lifters find that these exercises don't do a good enough job of specifically working their chests, while others have problems with their shoulders and rotator cuffs that prevent them from using a barbell for pressing movements. If you are one of these trainees, you don't need to worry; here are 3 unconventional pectoral exercises that can effectively work your chest while keeping your joints safe.

Pectoral Exercises


Chest Dips

Though people most often use dips as a triceps-building exercise, I have found them to be one of the best pectoral exercises out there. Many dip stations have angled bars that allow you to grip narrow, wide, or anywhere in between. If you are looking to work mainly chest with this movement, take a moderately wide grip that doesn't hurt your shoulders. You should also try to dip down to a point at least a little bit lower than where your upper arms are parallel to the floor. You will have to experiment to find the best range of motion for yourself.

You can perform dips with just your bodyweight, but you should focus on gradually adding external resistance. Most gyms have dip / pull-up belts that you can use at no extra cost. Aim to increase your strength on a heavy set to failure of 4-8 reps each time you do this movement. You can also follow this heavy set with one of bodyweight reps to failure.

Dumbbell Floor Press

You may have heard the merits of using different types of dumbbell presses as your mainstay pectoral exercises. While they certainly can work wonders for people struggling with chest development from barbell movements, they do not allow you to use nearly as much weight. One way to solve this problem is to do floor presses with dumbbells instead of the normal flat press. Unless your arms are very short, pressing from the floor will shorten the range of motion of the press by several inches, while still providing great stimulation for your chest.

The difficult thing about this exercise is getting the dumbbells into position. The best way is to stand them upright on the floor next to where your thighs will be. Sit on the floor, and hoist the one on your non-dominant side up onto your thigh. Either get a spotter to hand you the other dumbbell, or find the best way for your body type to get it up onto your thigh. Once both dumbbells are resting on your legs, simply lay back and press. You may need to situate your upper back properly once you get the first rep up. Work your way up to two top sets of 8-10 reps.

Suspended Push-Ups

There are many devices you can use for this movement, but the basic idea is to do push-ups from an unstable set of handles. Many people use two loops of chains suspended a few inches from the ground. There are also special handles made for this exercise that you can hang from a power rack or smith machine. Suspended Push-Ups are not only one of the best "hidden" pectoral exercises, but they will improve your coordination and stability by challenging you to remain in the correct path while pressing from an unstable "surface."

You can have someone add external resistance by placing weights on your back, but I have always preferred to do this movement with just my bodyweight at the end of a training session. If you do the same, perform 2-3 sets of as many reps as you can get. When this becomes too easy, start having a spotter add a 25 or 45 pound plate to your back.



A 6-Day Weight Training Plan That Will Teach You How to Get Muscles


While it is true that you can achieve amazing muscle-building results on abbreviated training programs, most top bodybuilders, strength athletes, and many other people who have found out how to get muscles find it necessary to dedicate a good portion of their time to the gym to see the best results possible. Making progress in weight and reps on your exercises is still the most important aspect to any weight lifting routine, but you may very well find it necessary to train more often than just 4 or 5 days per week to see the biggest improvements in your physique. If you are trying to find out how to get muscles and are willing to put in a maximal amount of energy into your lifting, try this 6-day variation on the extremely effective push-legs-pull setup.

how to get lean muscle


This is basically the plan that I myself currently use. It is composed of a twice-per-week rotation of a pressing day, leg day, and pulling day. To be clear, this means that you will be training six days in a row with one off-day.

1. Push Day 
Floor Press or Bench Press - Alternate them from week to week. 
Machine overhead press - Pick your favorite and stick with it for this day. 
Machine close grip press - Use a bench press machine and take as close a grip as possible to stress your triceps. 
Cable crossovers - Do these to get a pump in your chest, and follow them with aggressive stretching. 
Dumbbell side raises - Use as heavy a weight you can handle for 12-15 reps. 
Triceps pressdowns - Use a V-bar attachment and do 2-3 hard sets of 15-20 reps.

-Tip- How to Get Muscles with the Bench Press: The best way to gain muscle with an exercise is to do it in a way that allows you to use the most weight. For the bench, this means arching your lower back, keeping your shoulder blades pulled tightly together, and getting a good leg drive through your heals.

2. Leg Day 
Squat or Deadlift - Alternate them from week to week. 
Leg curls - Pick any machine; my favorite is the lying variety. 
Cable Abs - Use a rope attachment and crunch while either standing or kneeling in front of the cable stack. 
Seated Calf Raises - Any seated calf raise machine will do.

3. Pull Day 
Weighted Pull-ups - Pick any variation. Avoid straps to work your grip. 
Hammer Strength or other Machine Row - Pick your favorite plate-loaded rowing machine. 
Reverse Pec-Dec - Face the pad and "raise" the weight to your sides to work your rear delts. 
Rope Hammer Curl - Do these with a rope attachment on a cable stack to work your forearms. 
Cable Curl - Use the same setup as the hammer curls, but with a V-shaped curl attachment.

4. Push Day 
Dumbbell Overhead press or Smith Machine Overhead press - Alternate from week to week. 
Chest Dips - Take a wide enough grip to work your chest. 
Decline EZ bar extensions - Use a moderate decline and lower the bar to your eyes. 
Cable crossovers, dumbbell side raises, and pressdowns - Follow the same protocol as Push Day 1.

5. Leg Day 
Leg Press - Place your feet high and wide to work your hamstrings as much as your quads. 
Leg Press Calves - Do your calf raises on the same leg press as before for convenience. 
Weighted Sit-ups - Keep the weight behind your head.

-Tip- How to Get Muscles in your hamstrings with the leg press: Place your feet high and wide on the leg press platform, even letting your toes hang off. Press through your heels to really get your hamstrings in on the movement.

6. Pull Day 
Barbell Row - Use a medium-width grip and straps. 
Cable pull-downs - Use your favorite attachment and a full range of motion. 
Rear Dumbbell raises - Use a heavy weight and a little bit of a swaying motion. 
Dumbbell hammer curl - Use very heavy weights and a moderately "cheating" form. 
Machine preacher curl - Get a good squeeze on this movement. 
Cable Rows - Do one high-rep set to "finish" your back and biceps.

Sets and Reps 
One of the most important aspects of figuring out how to get muscles is to find the best set and rep guidelines for your own body. This plan does not have a prescribed number of sets and reps for each exercise, but there are some general guidelines. For most of the primary (first) movements of each day, you should do one heavy set of about 5 reps and a lighter set of about 10. For machine exercises, you can use intensity techniques such as drop-sets or rest-pause sets. For everything else, figure out what rep range (done to failure) works best for you, but follow a general protocol of one or two very hard sets per exercise.

Nutrition and Recovery 
Many bodybuilding and strength training "gurus" would be quick to proclaim "overtraining" if they saw this plan. Most of these so-called experts don't even know how to get muscles themselves! Overtraining is much less of a concern than UNDEReating. As long as you are eating enough to gain weight, you should be able to come to the gym recovered and ready to break your personal records. Make sure you get enough sleep, as well. Your muscles grow outside of the gym.



The Top 6 Weight Lifting Exercises For Packing on Muscle Mass

When you look at all you can do with the free weights, benches, racks, pulley systems, and machines in even an average gym, you will find an almost endless number of weight lifting exercises to perform. However, not all movements are created equal. While some of the fancy exercises with strange equipment and setups have their place, the heavy, basic exercises will always yield the best results when it comes to building muscle mass. Here are the top six weight lifting exercises that you can use to build maximum muscle mass:



1. Squat 
As trainers, coaches, competitive lifters, and just about anyone with significant weight training experience has said for years, the squat is the king of all weight lifting exercises. Religiously performing heavy, deep squats will build massive quads and hamstrings, strengthen the glutes and lower back, and dramatically improve athletic performance. In addition, squats, especially when performed in a higher rep range, will promote an anabolic hormonal response that will lead to greater increases in muscle mass over your entire body. Simply put, if you are not squatting, you are severely limiting your strength and size potential.

2. Deadlift 
Second only to the squat in muscle building importance, the deadlift is one of the weight lifting exercises that can make or break a physique. It engages nearly every muscle in the body and allows most weight lifters to handle more weight than with any other movement. The hamstrings and quads are engaged during the initial pull from the floor, the lower back is recruited to keep the body in an upright position, and the lats, traps, and rhomboids are heavily stressed to keep the bar moving in the correct path. The deadlift will not only build an enormous upper and lower back, but it will give a physique that "thick" look that only the strongest lifters have.

3. Bench Press 
A favorite among both new and veteran weight lifters, the bench press is the standby movement for building upper body strength and muscle mass. Though most lifters treat the bench press as a "chest" exercise and perform it with other horizontal pressing movements, it heavily taxes several other muscle groups, as well. Overall, the exercise will build a massive chest, wide shoulders, and thick triceps. Though many trainers and coaches have been switching to dumbbell and machine substitutes in the last few years, any weight lifter still attempting to gain a large amount of muscle mass should be performing the basic, barbell bench press. It is one of the best weight lifting exercises for overall upper body development.

4. Barbell Row 
One of the most standout body parts for a weight lifter to have is a big, thick upper back. After the deadlift, none of the other weight lifting exercises produce this result better than the basic barbell row. When done properly, with a 45-degree tilt in the torso, an arched lower back, and retracted shoulder blades, this movement heavily stresses the lats, traps, rhomboids, rear delts, biceps, and forearms. Though personal trainers and bodybuilding gurus are often quick to rant about perfect, slow form, a little bit of cheating is recommended for this exercise. Progressive strength increases on the barbell row will allow a trainee to build a bigger back than he ever thought possible.

5. Dips 
Known to be one of the most important weight lifting exercises for the upper body, the dip is often called "the upper body squat." Like the bench press, this movement primarily works the chest, triceps, and shoulders. However, the dip is different from the bench in that it is a closed-chain movement. This means that the hands remain still while the rest of the body moves through space. Closed-chain exercises, which also include the squat and deadlift, often recruit more muscle fibers and lead to greater gains in muscle mass than their open-chain counterparts.

6. Pull-ups 
While the deadlift and barbell row are indispensable for building a big, thick back, pull-ups are the most important weight lifting exercise for widening the lats. Like dips, pull-ups are a closed-chain upper body movement and require a great deal of muscle recruitment to perform. Depending on the grip variation, they will also heavily tax your biceps and forearms. The bodybuilders and other strength athletes who have the biggest backs are often the ones who stick with this exercise, despite the difficulty brought on my muscular weight gain. Overall, a successful trainee will combine regular pull-ups with deadlifts and barbell rows to build the thickest, widest back possible.

In conclusion, the basic weight lifting exercises are almost always your best bet for building strength and packing on muscle mass. The best of these old standby movements are the squat, deadlift, bench press, barbell row, dip, and pull-up. However, there are always more exercises, tips, tricks, and techniques to be learned for building the best body possible.



An Effective, 4-Exercise Biceps Workout to Blast Your Arms Into New Size Gains


If you have been weight training and building muscle for very long, you have probably figured out that the most important movements to do in the gym are the heavy, compound exercises such as squats, bench presses, and deadlifts. You probably also know that working the big muscle groups such as legs, back, and chest is of primary importance. That being said, most bodybuilders and other weight lifters still love a good biceps workout and are always looking for new ways to get bigger arms. Here is a great 4-exercise biceps workout that you can use to blast your arms into new muscle growth and strength gains.

Biceps Workout


EZ bar Curl

The first movement in your biceps workout should be the one that allows you to use the most weight. While a straight bar might allow you to go a little heavier than EZ bar, I have always found it to be far too painful for my wrists to use it long-term. Using about a shoulder-width grip on the bar, curl all the way from top to bottom, using a full range of motion on each rep. It is definitely okay to use a little bit of a swinging motion here. Do 4 pyramiding sets of 8-10 reps. Your last set should be an all-out effort.

Rope Hammer Curl

Hammer curls are one of the best exercises for working your forearms and building your grip. Most people use dumbbells for this movement, but I have always preferred to use a cable stack and the rope attachment. It is okay to use a very slight swaying motion to curl the weight to the top, but make sure you stay strict and slow as you lower the weight. The last few reps of a hard set of this movement are usually very slow, painful, and taxing, but push through them to get some huge growth in your arms. This can be one of the most effective movements in your biceps workout. Do 3 progressively harder sets of 12-15 reps.

Incline Dumbbell Curl

This is one of the most challenging biceps movements. Set an incline bench at about 45 degrees, sit back, and curl all the way from the stretched position to full contraction. The laid back position will keep you from putting any body English into the movement and will force a maximum amount of stress onto your biceps. Since your biceps are already warmed up at this point in the workout, go straight into 2 hard working sets of 10-12 reps. Fight the urge to stand up or lean forward when the reps start to get hard.

Machine Curl

For the last exercise of your biceps workout, pick your favorite curl machine. Your biceps will probably be too taxed to use free weights at this point, and you just want to force some more blood into the muscles. Do 2-3 sets of 15-20 reps. You might want to follow this movement with some aggressive stretching, as this can facilitate muscle growth when you do it with a pumped muscle.

Progressively Heavier Weights

You can do endless sets of reps of curls, but your biceps will never grow if you don't gradually increase the weights you are using for your curling exercises. Keep a log of your exercises, weights, sets, and reps, and aim to beat your previous records every time you train. An extra rep or an extra five pounds every session leads to huge increases in muscle mass over time.

Working Your Whole Body for Big Arms

Though you need to train your biceps hard and directly in their own biceps workout, they will never grow to their full potential if you do not train the rest of your body with the same intensity. Back exercises such as rows and pull-ups will indirectly work your biceps, forearms and grip to give you somewhat of an extra day of stimulation. You also need to be doing heavy lower body movements like squats and deadlifts, for they cause a huge increase of anabolic hormone levels in your body. There is a reason you don't often see a guy with huge biceps that doesn't also have a monstrous back and thick legs. To add muscle optimally, your body must add it everywhere.



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.

Pullups

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.



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.



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.



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 [http://www.gain-muscle-mass.net/Muscle_Training_Programs.html] and top rated programs for developing massive muscles and getting ripped fast! Save yourself the trouble of wasted efforts.



Weight Training Exercises For Your Trapezius

Develop Your Traps With These Weight Training Lifts


The traps, as they are commonly called, are the Trapezius muscles. They connect your back and your neck (to put it simply). Most often they are trained when working out the shoulders or back.

There are only a few exercises you can use to train these muscles. But don't let that put you off. You can achieve massive growth in this are using just a few simple movements. Often it's enough to simply do a few shrugs after your main workout exercises.

The main movements that utilise the traps are the Shrug, and The Upright Row.

The Shrug

These are to be done with dumbbells or a barbell. They can also be done using a smith machine but with less range of motion. They can also be done in front of the body or behind.

They are performed quite simply by grabbing some weight, and shrugging your shoulders! Nothing to it. Some people like to add some variation by rolling their shoulders forwards, then backwards in a circular motion when they shrug. That's why I recommend using dumbells or a barbell instead of the smith machine so you can get the best range and flexibility with the movement. You can stimulate the area more effectively this way.

How it's done:

1. Grab the weight and hold it at arms length in front of your body using an overhand grip

2. Raise your shoulders and try to touch your ears, as high as you can

3. Hold the movement for a bit, then lower slowly and repeat

It's important to do this motion with maximum control so as to avoid straining the muscles of your neck. However, you can really get some heavy weight going as the movement is quite small.

The other great exercise for developing your traps is the Upright Row.

Most often performed as part of a shoulder workout, it's a great way to hit the full shoulder area while getting the traps at the same time.

How it's done:

1. Take a wide grip if you're intending to hit the traps with more intensity.

2. Hold the bar with a wide grip at arms length near your thighs

3. Lift the bar straight up along the line of your body until you get to about the height of your chin

4. Hold for a moment, then lower and repeat

It's important to keep you elbows high so they are higher than the bar throughout the movement.

These 2 exercises, combined with some solid shoulder exercises and back workouts will help you develop the stronger neck and traps muscles you've been looking for.



Learn How to Burn Fat, Gain Muscle and Develop an Athletic Body


There is no getting around the fact that diet and workout strategies are extremely important if you're going to get a have a body like a Hollywood A lister that will be envied and admired by both men and women alike. This article will really emphasize the training portion of a solid fitness model body workout routine, with tips on how to properly structure your workouts so your body will be able to both burn fat and gain muscle within the same routine.

Burn Fat Gain Muscle

Workout Basics: Why the High Rep/Light Weight Strategy Won't Help You Reach Your Goals

Many of us have been convinced that higher reps with lighter weights is what helps us obtain more muscle, nothing could be further from the truth. Unfortunately, it can appear that your muscles are getting bigger when in fact they really aren't. What happens is that the muscles will appear to be more toned in the gym when they are fully pumped, but afterward when the pump is gone, the tightness in the muscles disappears as well. You have to lift heavy weights to effectively maintain the great tone and ripped definition of your huge muscles.

Workout Basics: The Real Secret to Gaining Long-Term Muscle Tone is Lifting Heavy Weights

By the overloading the muscles, we accelerate the density, and therefore the quality, of muscle definition and improve our nervous system at the same time. You won't gain a lot of muscle while you are working to lose fat, however, you can make your muscles look more toned and defined if you use a workout approach that is more strength-minded. You should aim to lift approximately 5 sets or more of 3-5 reps with the heavier weights. Another great tip is to mix in what are known as "super sets", reps of exercises that work your opposing muscle groups, like the back and the chest. If you learn to go heavier on opposing muscle groups without reaching fatigue, you will also find that the added intensity in your workout will cause you to burn more fat when you exercise than before. My workouts take a heck of a lot less time this way. Turbulence Training for Fat Loss program by Craig Ballantyne outlines this kind of system. This program is an excellent choice for anyone that wants to burn fat and gain muscle.

High Intensity Interval Training is highly recommended for people that want a the most effective cardio workout.

If you want to burn fat as well as retain and build muscle at the same time, it is important to incorporate some high intensity intervals into your workout strategy, because cardio is the real key to success. No more agonizingly slow and repetitious cardio routines; you will be able to burn more fat in less time with this strategy of high intensity interval training. If you have never done interval training before, the best way to describe it is that you would do a period of really intense exercise and follow it by a period of easier exercise, then repeat the cycle for anywhere between 20-30 minutes. There are a lot of options on how to accomplish this, but the best way to do it effectively is by using either a treadmill or a stationary bike. If you do interval training directly after the weight lifting portion of your workout, you will see better results.

For an example of the benefits of High Intensity Interval Training or HIIT you should look at the workout routine of a sprinter. Anyone can get an amazing ripped-looking body with a low percentage of body fat and strong, toned muscles just by following a HIIT workout program.

A program with powerful cardio and even an elementary strength training regimen will help you burn fat gain muscle, develop strength and increase your power. An athlete's body is yours when you workout like an athlete.



Lift and Get Ripped - A Muscle Routine Layout For Regular Skinny Men

Lift and Get Ripped - A Muscle Routine Layout For Regular Skinny Men

Tired of all the technical crap that just confuses you, or the BS, hyped-up "recommendations" that are just thinly disguised sales pitches? What happened to the straight-forward, tried-and-true muscle routine techniques? Whether it may be to get a dozen phone numbers in one night from women who were attracted to your confidence, or getting a job promotion by being more fit and impressive, a muscle routine should contain these three things to help you consistently gain more lean muscle.

Get Ripped

Muscle Routine Component No. 1 - heavy weights, high intensity

The saying, "no pain, no gain" is too true. The reason that backs up this ancient proverb is the fact that muscle will only respond and grow when it opposes a force that is greater than itself. It obviously will hurt after lifting something heavy for an extended period of time and if you routinely undertake this process, your muscles will naturally adapt to it. Better getting bigger and feeling less pain than staying small and feeling more pain. No one talks about it in this manner, but this is why heavy weights are necessary for continual muscle mass gain. High intensity simply refers to doing the workout in a continuous circuit, giving your muscle less time to rest and hence reaching "muscle overload" quicker. "Muscle overload" is characterized by an inability to lift weights any more meaning your muscle is ready to rest and grow.

Muscle routine Component No. 2 - natural, high-protein food

You need to supply your muscles with the fundamental building blocks to grow. Building muscle without eating high-protein food is like building house with no bricks. We all know about the bodybuilders who take this too far and take steroids which is pure protein injected into the muscles. Our aim is to do this as organically as possible, to maintain the integrity of the body and keep our body naturally healthy. Red meat is a popular choice, but it generally gets digested slower because of its density. Things like eggs and legumes however are smaller and thus more readily absorbable.

Muscle Routine Component No. 3 - rest

Many unsuspecting bodybuilders forget about this important aspect of an effective muscle routine. Rest is paramount. Continuing with the house building analogy, it's like giving time for the mortar to dry. Doing weights without giving yourself time to recover can actually undo the muscle that you spent so long trying to get. This is why working out at night time is not such a good idea. Your body has been stirred up and is unable to rest properly.

These three muscle routine components are absolutely vital to muscle gain success. If you are someone who is new to gaining muscle, you have been given a foundation to base your future workouts on. If you are a hardgainer whose muscle routine lacked these components, congratulations, because you're not a hardgainer anymore. There is always time to fix up your muscle routine. What better time than right now?



Top 3 Muscle Routine Programs to Boost Muscle Density


If you have found this article, you're probably looking for some guidance about how to gain some lean muscle. You're sick and tired of the snide remarks at your thin profile and how you couldn't look after your family or partner if you tried. The good news is, you can do something about it, but it will require some work on your behalf. How important is your family to you?

Muscle Routine Programs

If you answered, "important enough for me to find a muscle routine that will help me get healthier and add some muscle to my body, so that if ever there is a time I have to protect the ones I love, I will be ready." You're reading the right article. This article will, for your benefit, review 3 popular muscle routine programs so you can quicker decide who will help you reclaim some pride.

3- "No-Nonsense Muscle Building" - Vince DelMonte Vince DelMonte is a personal trainer who lives in Ontario, Canada. His best selling electronic book, "No-Nonsense Muscle Building", won the "best new muscle program and meal plan" award from 2006 until 2008. He has helped over 20,000 men in 200 countries release the body of their dreams and shaped it to reality. What makes Vince DelMonte stand out from the rest of the trainers is his down-to-earth attitude. He really does feel like the friendly guy from next door who is happy to help their neighbor gain some self-confidence, as many have noted from his videos.

2- "Muscle Gaining Secrets" - Jason Ferruggia If you are a fan of "Mens Fitness" magazine, then you would be aware of the influence and credibility that Jason Ferruggia holds in the muscle industry. Jason Ferruggia has been a natural lifter (no steroids) for over 20 years and has been personally helping regular men and women gain lean muscle with a custom-made muscle routine for them for 15. "Muscle Gaining Secrets" is a collection of all of his experience over the years, and is another popular muscle routine program choice for those seek a sensible approach to gaining lean muscle.

3- "The Truth About Building Muscle" - Sean Nalewanyj Sean Nalewanyj suffered tumultuous teenage years and turned himself into an expert on muscle gain by actively practicing what he teaches. He by no means is as credible as Jason Ferruggia or Vince DelMonte, but he is also a popular choice because of the many people who find that they can emphasize with his story. Defeating his Asian genetics, he transformed his 132 lb frame by stacking on block after block of solid muscle to become a 200+ lb gentle giant.

Muscular density is a physical thing that is able to drastically improve the emotional perspective that someone has of themselves. Someone who wants to protect their friends and family has to be strong in the mind first and that can't occur until they SEE themselves as someone strong. What better way than to improve physical health at the same time with a proven muscle routine?



How To Get Lean Muscle Fast


How to get lean muscle fast is about effectively reducing body fat when gaining weight. It's known that a calorie surplus results in weight gain which will primarily be body fat. But when you are on a resistance training program, you will build some muscle from the excess calories.

If you want to build muscle you have to gain as much muscle as possible from your calorie surplus (needed to gain muscle) with very little or no fat. Accomplishing this can be a little tricky, but it can be done by anyone if you use the right methods and strategies.

How To Get Lean Muscle Fast

Here Are The Main Areas That Needs To Be Focused On To Get lean Muscle.

Each factor will be influenced by everyone's specific circumstances, but they are the factors that have to be addressed to get lean muscle for men and women.

Your Calorie Intake 

This is one of the most important factors that have to be addressed to get lean muscle. Remember weight gain is largely determined by calories. If you can eat the right amount of calories that you need to build muscle without gaining large amounts of fat you'll get a good start to gain lean muscle fast.

Cardio Training 

Using the right cardio workout in your program will help burn body fat. HIIT is very effective for burning body fat and it's also the best cardio exercise to preserve muscle mass.

Effective Weight Training 

The more effective your weight training sessions are at making you gain muscle mass, the more muscle you'll build from your calorie surplus and the less fat that'll be stored from excess calories.

These are the main factors that have to be addressed for building lean muscle. So always keep these elements in mind because using a program that adresses them proper is really how to gain lean muscle fast.

Speaking of good muscle building or bodybuilding programs that'll teach you how to get lean muscle fast, I must mentioned a great program that really helped me with my quest to gain lean muscle mass.

Blank Weight Lifting Chart - A Blank Weight Lifting Progress Chart is the Key to Building Muscles


Are you looking to achieve some great gains in weight training or building muscle? Are you looking for developing your muscle mass faster? Then you have to use a blank weight lifting chart to assess the progress of your weight training.


What are all things you need to fill in the chart? Assume that your aim is to reduce the body fat and build strong muscles within a short period, say three months. You can start filling the blank weight lifting chart as the program progresses. This will help you to assess your progress in regular intervals and also will help you to assess the effectiveness of your workouts you are carrying out.

Before start using the blank weight lifting chart, you make sure that you are setting your goals accurately. This is highly essential to design the perfect training programs. You can even make the sketch of your body in what way you should be after the workouts. This needs to be the first item to be filled in the weight chart. You can see your own dream each and every day in the chart and get motivated to undergo the necessary exercises.

You can include many items when you're keeping records of your training. It can be used to record all your successes in the weight lifting process. You can be proud of these records and it will give you more and more energy in achieving you goal of building muscle mass.

Getting a way to record your training is very easy now. But while selecting your recording method, you have to make sure that it contains all essential information regarding the training process. It should contain all results you expect periodically to have proper comparisons as well.

Start with recording the daily workout activities, then when you've got a whole bunch of progress reports, make up a big chart to display your overall progress.



Weight Lifting Exercises For Your Neck - Develop a Stronger Neck With These Weight Lifting Exercises


A common difference between a bodybuilder who's been at it for a while, and a bodybuilder who's getting big, but not THAT big, is that the neck is much more developed.

Growing a thick and strong neck can help prevent injuries when lifting heavier weights during the major comprehensive exercises like behind the neck press and bench press.

Weight Lifting Exercises

The most common exercise to develop your neck muscles is the shrug. There are a few variations to the shrug, but it is as it suggests. You shrug your shoulders.

You can do the shrug using dumbells, or a barbell. And surprisingly you can often lift a fair bit of weight doing this exercise too. It's only got a short range of motion so you don't have to really do all that much work.

It's easy to do the shrug, just grab the weight, hold near your waist and shrug your shoulders like you don't give a damn. Lift them, up, then down slowly. The control of this exercise is important.

You can develop loads of strength by working with your ideal weight rep range between about 5-7. But be careful. You should make sure you're well warmed up before you start. Even before you attempt to find out what your best rep range is, you should do a couple of workouts using less weight. This is because the neck is a horrible place to get an injury. Just be careful if you've not done much neck work before. Injury in this area is the last thing you need.

There's another exercise you could try if you've been developing your neck for a while and you want more strength and definition.

It's called the Weighted Neck Flexion and it goes like this:
  • Wrap a weight plate in a towel
  • Lay on a bench with your head sticking out over the end (this is the professional description! haha)
  • place the plate on your forehead and support your hands to support the weight
  • lift your body in a situp style movement using your neck muscles till your chin touches your chest
  • lower your body slowly till you are fully extended again
  • Repeat until you're done.
This can be done in the reverse style too when you're on your stomach.

Other exercises include the neck extension and flexion. Simply place your hands on the appropriate side of the head and apply resistance while pussing in the other direction. You should feel a decent neck workout by simply using your own body to do the work like this. It's a great way to start.

Stay away from other exercises like the Neck Bridge unless you've been working out extensively for a good while and have need for this level of neck strength. This exercise would usually only be useful if you're into wrestling, boxing, martial arts etc. Make sure you get proper guidance if you're attempting the Neck Bridge.

Over all, the neck is only a small, but important part of the overall upper body routine. Workout your shoulders, chest and back regularly and chuck in a couple of sets of shrugs and you should be growing stronger and thicker neck muscles in no time.



Building Muscle Tips - How Often Should I Train to Get the Best Muscle Gains?


So how often should you train to build muscle? It's a good question. Many people find that they're training too hard to begin, and they get sore mucles. Others find that they're not training enough. This can be because of time restraints, or injury, or just lack of motivation.

Building Muscle Tips

Here's the ideal solution. If you're training to gain muscle mass, you only need to train 3 times a week, for about 45-60 minutes. That's it. Surprised? I was when I started. The reason why is because most of the muscle growth occurs AFTER the training session. The actual weight lifting session only needs to be short, but intense.

The whole reason you're lifting weights is to stimulate your muscles to grow. That's all. When you train hard, your body will grow and repair itself when your sleeping, working and geting out in the world. No need to spend hours in the gym, just 3 hours a week really. So you can get on with your life with no worries.

So work hard while you're in the gym, 3 days a week for about 45 minutes, lift heavy weights and you'll have plenty of time to enjoy your social life and show off your new muscles. Go hang out at the pool! You've now got plenty of time to hang out with your friends, and get your work done.

When you train like this you'll get big fairly quickly. Give it a try for about 3 months and your friends will start to comment on your massive gains. Don't worry too much about supplements. Just eat good wholesome food and plenty of protein. Make sure you're doing the lifts correctly when you train. Sometimes it's a good idea to consult a professional trainer before you start just so you know exactly how it's done. Last thing you want to do is get an injury just when you start out. Keep it real!



Good Food For Building Muscle - What Foods to Eat to Build Lean Cut Muscles Bodybuilding


Good Food For Building Muscle
You need to compute what percent of your diet should contain protein, carbohydrates and fats; all divided into 6 meals. There are grams of food to be determined if you want to build muscles. It takes dedication to eating good food for building muscle and if you do not eat right you will not get the results you desire.

Protein is the body's muscle builder because it is filled with amino acids. A bodybuilder should eat one gram of protein for each pound he or she weighs. Some good food for muscle building include the following proteins: lean cuts of beef or pork, lean hamburger, skim milk, low fat cottage cheese, yogurt, kidney beans, eggs, fish and turkey. The bulk of your protein should come from animal sources. Stay clear of prepared sausages and meatballs.

With all the bad press and low carbohydrate diets, people have been loading up on more protein. Both bodybuilders and non-bodybuilders.. Carbohydrates are the next good food for building muscle. Hydrogen, oxygen and carbon compose carbohydrates and they are broken down to be called simple or complex. Carbohydrates provide glycogen which is the food for energy. Not only will you not be building muscles if you do not eat enough carbohydrates, you can have physical symptoms such ad lack energy and difficulty concentrating. You probably would not be able to do your workout. Your body is essentially hypoglycemic and will turn to you muscle tissue for functioning and you can lose muscle.

There is a measurement called the glycemic index (GI) ranges from zero to 100. Simple carbohydrates like white bread and potatoes will spike your glycemic index. Some experts have said that lower GI providing good food for building muscle because they release a steady supply of glycogen for energy. Complex carbohydrates include whole wheat bread, and oatmeal. Eating more complex carbohydrate foods will keep your GI on a level plain throughout the day

More carbohydrate good food for building muscle are broccoli, spinach and carrots, these will not change your GI. Do not forget fruits they are so good for your body. Some say fruits even increase longevity. They also increase your GI for energy. Bodybuilder's recommend eating fruit before and after your workout.

You also need a certain amount of the "good" fats to increase your energy and build mass and weight gain. Fats are good food for building muscle. Twenty percent of your diet shold come from fats. Good sources are almonds, olive oil, canola oil, sunflower oil and sunflower seeds. Sixty percent of your diet should come from carbohydrates and 20 % from protein these are the amounts of good food for muscle building. Vitamins and minerals are important ingredients in your good food for muscle building diet. A quality multivitamin made for athletes can be taken.

For bodybuilders providing good food for muscle building sounds complicated. When supplements are suggested it is even more complex. Once you practice adding grams and provide your body with a balance and variety of foods, it will become easier. Drinking water and a lot of it will help your digestion and hydration. There are calculators and simple math formulas to figure out what percentage of proteins, carbohydrates and fats you need in your diet.



How To Lose Upper Body Fat?


When you do your research, then you come to know that there are literally many ways through which a person can get rid of upper body fat. Losing weight does not mean that a person should become under weight, instead it means that a person who is obese and weighs a lot should immediately take measures and regulate has weight, this can be achieved by losing weight in calculated amounts because losing too much weight can have its own consequences. Weight loss can be achieved through dieting and controlling the eating habits, but the healthiest way to do it is to exercise. There are a number of exercises that can be done and here you will be able to find some which will help on How To Lose Upper Body Fat.

How To Lose Upper Body Fat

How To Lose Upper Body Fat: Burpees


Doing Burpees are a full body exercise that can be done indoors or outdoors. If this exercise is done regularly and properly then the person can easily lose 546 calories per hour, which is a decent figure and means that the person can easily and quickly shed his weight. Other than this, this exercise gives every muscle in the body a great and effective workout which helps build muscle mass and tone up the body by making it look good.

How To Lose Upper Body Fat: Jump Ropes


It has to be noted that no one can become master of these exercises in just a couple of minutes, it requires a lot of hard work because whether it is jump ropes or Burpees, you will only able to do only 3 to 4 in the beginning. The best thing about jump ropes is that it can be done anywhere and does not require a lot of equipment except the rope. It can burn 768 calories per hour.

How To Lose Upper Body Fat: Squats


When you are trying to learn more ways to lose upper body fat, then you will surely come across this exercise. Squats or jump squats is one of the best exercise to lose weight and fat fast, it requires almost every muscle in the human body to work which causes it to let the person lose 900 calories per hour.

How To Lose Upper Body Fat: Running and Indoor Cycling


Running, jogging or walking almost all fall in the same category, each of these exercises are highly recommended to people who want to lose weight fast because they are known to burn fat and weight really quick. As it is mostly done outdoors, people also get exposed to the sun which allows them to regulate their vitamin D levels.

Indoor cycling is another exercise or activity that causes a person to lose weight quickly and properly. It is a great fat burner which can easily eliminate 700 calories per hour.

These are some of the best exercise that you can do both indoors and outdoors to lose upper body fat and make yourself look more handsome. It is important that every single person takes care about his or her health and performs at least one of these exercises because at the end of the day it is they who will benefit.