Gain Weight And Build Muscle - Basic Principles For Success

December 26th, 2009

Bodybuilders and weightlifters alike often put forth a great deal of effort to gain weight and build muscle.  This can be much more difficult for some than for others.  Genetics can play a role in a persons difficulty in gaining weight but often times they are overlooking the basic principles of weight training.  This article will discuss the various aspects of how to gain weight and build muscle.

Muscles that aren’t stimulated to do more than they can will not improve, get stronger or grow.  They will stay in their current state.  In order to make your muscles grow bigger and therefore gain weight you must push yourself with each workout to lift heavier weights than you did before.

Many are under the misconception that they can gain weight and build muscle because they have achieved a “muscle pump” during their workout.  This isn’t true.  You can get a muscle pump if you curl a can of soup enough times but that will do little to help your bicep grow.  Your muscles feel pumped because the exercise has increased blood flow to that area.  The pumped feeling will fade as blood flow returns to normal.  If you want that muscle to grow you have to add progressive resistance.

This principle we are discussing here is called progressive overload.  In a nutshell it means taxing your muscles with each and every workout.  Your focus should be to increase the resistive load on your exercises at least once a week, even if it is only by 2.5 pounds.  As long as the weight you are lifting forces you to work harder than you did before then you are on the right track to gain weight and build muscle.

So what happens when you force your muscles to work harder?  One thing is that as your muscles become more and more conditioned to lifting heavier weights you are recruiting a greater number of muscle fibers to help with the task.  This means that more of your muscle fibers “fire” and contract under the stress to help you complete the lift.  The more muscle fibers that are involved the bigger your muscles will grow.

Another tip you should practice if your goal is to gain weight and build muscle is to keep your workouts short and basic.  By this I mean no longer than an hour and minimize the number of exercises, sets and reps that you do.  A program consisting of 1 to 2 exercises per body part, performing 2 to 3 sets of 4 to 6 reps 1 to 2 days per week should be sufficient.  There is no need to work a body part more than that in any given week.  This will tax your muscles to the max and allow sufficient rest in between workouts so your muscles can repair, recover and grow.

The biggest problems that most people that are challenged to gain weight and build muscle is that they simply do to much of the wrong stuff and not enough of the right stuff.  Cut back on your workouts to avoid overtraining.  Apply the principle of progressive overload to challenge your muscles to grow.

To gain weight and build muscle may seem impossible for some and you may think you are cursed because of your genetics but you aren’t.  Anyone can build bigger muscles but you need the information on this page…Click here now:

Gain Weight and Build Muscle

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How To Gain Weight With A Fast Metabolism - Success vs. Failure Depends On This

December 25th, 2009

Gaining weight is something that most people don’t want to do.  In fact, the majority of the population is overweight and should be trying to lose weight.  If you are the so called “hardgainer” then you likely want to know how to gain weight with a fast metabolism. This article can help.

To gain weight and build muscle, in principle is really very simple.  You have to consume more calories than you burn off and you have to lift weights using the principle of progressive overload and avoid overtraining.  How simple is that?  Sounds good on paper but how can you do this?

The first thing to do when answering how to gain weight with a fast metabolism is to eat more calories per day than you burn off.  Not just any calories though.  Just because you have a tendency to burn off fat doesn’t mean you should eat whatever you want (I’m talking about fast food, chips, candy, etc).  Your diet needs to consist of high quality carbs, proteins and healthy fats.  These are the nutrients that will support healthy weight gain and keep you from getting ill in the long run.

1.  In order to start you need to determine how many calories you burn per day.  Do this by searching the web for a calorie calculator or counter.  There are many free ones available.  Go through the process and once you have the number of calories burned per day plan your diet to consume 300 to 500 extra calories per day.  So if the calculator gave you a number of 2000 then you want to eat 2500 calories per day.

2.  To eat that many calories you will need to space your meals out every 2 to 3 hours.  You have to eat 6 small meals per day, not three huge ones.  A meal could consist of a piece of fruit or a protein shake.  It doesn’t have to be a sit down dinner.  The point is eat frequently throughout the day so your body has an adequate supply of nutrients to feed off of. If you skip a meal your body will need to get nutrients somewhere.  It will usually go after fat and muscle tissue then.  You don’t want this to happen.  Keep eating.

3.  You have to get into the habit of counting your calories and checking your weight.  Once you’ve increased your caloric intake by 300 to 500 calories per day weigh yourself once a week.  If you haven’t gained any weight after a week or two then add another 300 to 500 calories until you do gain weight.

4.  You will need to add weight training to your routine if you haven’t already.  This is critical for building muscle mass and adding pounds.  Your workouts should be kept to three times per week, 45 minutes to an hour and should consist of basic, mass building exercises.  These types of exercises include squats, deadlifts, bench press, military press, bent over rows, biceps and tricep curls.  Certainly add in calf raises and abdominal work.  Eliminate “shaping” type exercises until you achieve the desired weight and size you are looking for.

That is the answer to how to gain weight with a fast metabolism.  It’s really not that complicated.  Where most people fail is with their follow through.  They don’t see results as quickly as they like so they give up or they don’t make the necessary adjustments to their diet or workouts.  This process is an ever changing one and you have to monitor the effects of what you are doing.  If they aren’t working you must change something.

Finding the right system regarding how to gain weight with a fast metabolism is imperative if you want to gain weight and build muscle. See how “Skinny Vinny” overcame his horrible genes and packed on over 41 pounds of rock hard muscle in 6 months:

Gain Weight With A Fast Metabolism

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Natural Weight Gain - Some Say It Can’t Be Done

December 23rd, 2009

Gain or losing weight can be difficult for some people.  Struggling with weight loss is evident as there is an obesity epidemic in this country.  Although the majority of people have a greater problem losing weight there are those that can’t seem to gain any weight.  It is fair to say that both of these groups of people want to feel better about themselves by changing the way they look.  This article will address why some say natural weight gain can’t be done.

Why do some people have trouble gaining weight, the so called hardgainer?  There are many reasons to explain this but here are the top three:

1.  Poor nutrition - most thin people simply aren’t eating enough or often enough.  Certain foods promote healthy, natural weight gain while others work against this.  Protein is essential in gaining weight.  If you aren’t getting enough protein you probably won’t gain substantial weight.  You want to strive to gain quality weight, not fat.  So simply stuffing yourself with any kind of food that you want (like junk foods, fast foods, candy) is not the answer.  You need quality calories to gain quality weight.

2.  Working Out - in addition to eating properly you will need to work out - specifically lifting weights.  This type of exercise will help convert your caloric intake into muscle mass.

3.  Lack of Motivation - you haven’t found the “emotional” triggers that will force you to stick to your plan to put on natural weight gain. To just say you are going to do it may not be enough.  What will force you to stay motivated?

Here are a few tips that you can use to help with your natural weight gain:

1.  Eat more quality calories per day.  The amount of calories you eat has to be at least equal your basal metabolic rate so that you don’t lose weight.  Once you know that you can add 300 to 500 calories per day until you reach your desired weight.

2.  Resistance training - you have to lift weights to help keep your fat retention to a minimum as well as to tone and strengthen your muscles.  Lifting weights aids in natural weight gain because muscle weighs more than fat.  So the more developed your muscles are the heavier you will be.

Gaining weight naturally doesn’t have to be complicated.  It does require some basic knowledge and desire.  If you put these tips into practice you will start to gain weight.

Natural weight gain can be achieved if you practice the basics.  Don’t attempt a weight gaining diet program until you see this…Natural Weight Gain

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Work Out Tips For Beginners - Common Misconceptions

October 14th, 2009

This article will discuss several common misconceptions regarding work out tips for beginners.  Whether you are brand new to working out or a seasoned pro you will likely come across one or more of these problems during your workouts.  Knowing what they are can help you avoid them and likely save you alot of time and energy in the gym.  Here they are:

1.  Goal Setting - Most people that are involved in working out have not set attainable goals for themselves.  This is bad because you will spend your time working out without really knowing if you are achieving the results that you want.  When you have a clear cut goal in mind (say a certain amount of weight to lose or a max lift bench press) then you have something to gauge your progress against.  Otherwise you will just continue to workout without any aim or you will stop working out because you don’t know what you are trying to achieve.

2.  You can’t make gains if you aren’t feeling the pain - OUCH! Not true at all.  There is a huge difference between pain and feeling the exhaustion of an intense workout.  If you are in pain then stop what you are doing.  Pain is a warning sign the body gives when something is wrong.  Soreness from working out is normal.  Weightlifting or some other form of working out actually causes muscle breakdown.  It is during your rest periods that the muscles rebuild themselves and repair.  So you need to allow yourself sufficient rest periods to allow your muscles to heal and grow.

3.  Lifting Weights Will Make Me Huge - This simply isn’t true, especially if you are a female.  If you are envisioning a female bodybuilder then understand that they are probably using some form of steroid to look like that.  The average female will not build muscles to that extent with weightlifting simply because you don’t produce the same amount of testosterone that males do.  You can build a lean, strong, sexy physique though through weight training.  Go for it!

4.  Lift Big Regardless Of The Quality - you should always strive for quality, not quantity.  If you are sacrificing form for lifting heavier weights you are cheating yourself and putting yourself at risk of injury.  Using proper form works your muscles harder even if you are lifting less weight.  In the long run you will be able to increase your power more effectively if you continue to use proper form.

5.  Working The Strong Points - many of us spend too much time trying to enhance our strong points in the gym when we should be focusing on our weak points.  Mentally it’s easier for us to work our strong points because they are already developed.  It requires more physical and mental energy to work our weaker points enough to get them up to par.  Take the extra time to work your weak points.  It will be worth it.

I’m sure there are many other common mistakes or misconceptions out there when it comes to work out tips for beginners.  Learn to recognize what these mistakes are, avoid them and you will be much further ahead in the game than someone that ignores them.

Work Out Tips for beginners can be challenging if you are over anxious and rush into it.  Consult an expert for free and discover all you will need to know to start lifting weights and packing on pounds of quality muscle.  Click here now:

Tips For Beginners

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Body Building Tips For Beginners

October 14th, 2009

Body building is without a doubt one of the best ways to change your physique.  It is a lifestyle that will reward you for a long time to come.  Body building not only improves the way you look but it an transform the way you feel about yourself, build confidence and help you develop discipline.  Body building tips for beginners is essential if you want to be successful in the sport.

1.  Choose your gym wisely. Make sure it is one you are comfortable with.  This will ensure that you keep going.

2.  Goal setting. Always set short and long term goals for yourself.  This gives you something to work towards and to gauge your progress against.

3.  Maintain a positive attitude. A positive attitude will help your body respond positively to your workouts.

4.  Use a training partner. This helps with motivation and you can lift to failure when you have a spotter.

More body building tips for beginners:

5.  Change your training program. It is recommended that you change something about your training program every 6 to 8 weeks.  This will prevent your muscles from accommodating to your workouts.  They will grow better as a result.

6.  Listen to your body. There will be times when your body simply needs to rest.  Don’t force a workout if your body tells you differently.

7.  Always warm up before lifting weights. Do some light cardio or warm up sets with light weight.  This will better prepare your muscles for the workout than if you go in cold.

8.  Change your diet. Eat 6 small meals a day consisting of a balance between complex carbs, lean proteins and healthy fats.

9.  Use basic mass building exercises in your work out routines in the beginning. This will help you build a solid foundation.

10.  Rest properly. You should always give a muscle group 48 to 72 hours to rest between workouts.  It is during this time that muscles rebuild, repair and grow.

Following these 10 tips if you are just starting out in the sport of body building.  They will help you achieve maximum success in your workouts.

Body building tips for beginners is designed to help those that are new to the sport achieve the best results they can. For more helpful advice and tips consult an expert for free and discover all you will need to know to start lifting weights and packing on pounds of quality muscle.  Click here now:

Tips For Beginners

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Body Building Supplementation - What Is Creatine Ethyl Ester?

October 14th, 2009

Most involved in the sport of bodybuilding know that creatine is a common supplement used by many in the sport to enhance performance, muscle size and strength.  Creatine comes in many forms, one of them being creatine ethyl ester.  If you’ve ever asked what is creatine ethyl ester then this article can help.

Technically speaking creatine ethyl ester is formed when an organic compound called ester attaches to a creatine monohydrate molecule.  This results in creatine ehtyle ester being formed.

Why use the ethyl ester form over other forms of creatine?  This form has been known to cause very little if any cramping, dehydration or bloating.  These are common side effects of regular creatine.  The ethyl ester form is also absorbed directly by muscle cells.  This can help reduce the loading phase.  The absorption qualities of this form has been found to be much greater than a regular form of creatine.  This is because it has properties that enable it to dissolve rapidly in lipids and oils.

To understand what is creatine ethyl ester it is important to know more about it.  Those that have used this supplement have reported increase muscle mass in 2 to 3 weeks.  Performance is greatly enhanced during high performance exercises.  It has been reported to improve memory.  It is effective in both men and women.  The required dosage for effectiveness is lower than that of creatine monohydrate.

Men or women can benefit from using creatine ethyl ester.  Those that want to increase their muscle strength, all around sports performance and building muscle mass will benefit from its use.  There are many choices when it comes to creatine supplementation.  Ask around your local gym and see what types body builders are taking and if they have been effective or not.  You want to know if the users increased their strength, size or both as a result of taking this supplement.

What is creatine ethyl ester?  It may be a superior form of creatine.  For more information or to discover a systematic body building program that is all natural and effective in packing on pounds of lean muscle while burning bodyfat.  Click here now:

Body Building System

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Body Building Supplementation - Is Creatine A Steroid?

October 14th, 2009

Is creatine a steroid?  This is a commonly asked question among those interested or already using the supplement.  There are similarities between the two in that they both enhance a persons performance as well as aiding in increased muscle mass.  The similarities end there.

The major difference between the two is their chemical makeup.  Anabolic steroids are synthetically produced hormones while creatine is a protein that is naturally produced in our bodies. You can also increase your creatine intake by eating foods that contain creatine such as red meats.  To increase the level of steroids in your body you must take a synthetic product.

Steroids can be anabolic or androgynous.  The anabolic form promotes muscle growth.  The androgynous kind produce masculine type features like facial hair, etc.  These effects are different from those produced by creatine.  This supplement mainly produces or increases energy in the body.  This allows an athlete to perform at an enhanced level than if he weren’t taking the supplement.

Is creatine a steroid?  Another difference between the two is that you can obtain creatine through foods such as red meats. Steroids cannot be obtained through food intake.  They are released by special glands in the body.  In order to take in additional steroids then you have to use supplements (or manufactured steroids).

One more difference centers around the harmful effects that these products can have on the body.  The dangerous effects of anabolic steroids are well known.  The long term effects of creatine usage are not well understood at this point.  It is always wise to consult your physician before taking creatine.

Discover a systematic body building program that is all natural and effective in packing on pounds of lean muscle while burning bodyfat.  Click here now:

Body Building System

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Body Building Supplementation - Does Creatine Build Muscles?

October 14th, 2009

Creatine is probably one of the best known and widely used supplements on the market today.  Bodybuilders and athletes have been using creatine in their workouts for years because of its performance enhancing qualities.  A common question that many body builders have asked is does creatine build muscles?  This article will help answer that question.

Creatine accomplishes a few things when taken.  It helps muscles retain water so when you weight train your muscles will respond and grow more efficiently.  Creatine also assists in developing strength and increased endurance as well.

If you understand what creatine does and the effects it has on muscle building the your expectations will become more realistic when using it.  Using creatine does not mean you will grow huge muscles overnight or even in a few weeks.  You have to do the work.  If you aren’t lifting weights while supplementing with creatine your results will be poor.  Creatine is only an adjunct to the hard work you do in the gym.

Does creatine build muscles?  Using creatine while you are weight training will assist your muscles in growing bigger and stronger.  Creatine alone will not build up your muscle size or strength.  Think of it as helping your muscles respond to the work you are doing in the weight room more effectively.

Creatine hydrates muscle cells.  This hydration (taking in water) makes the muscles look fuller and bigger.  It may also stimulate protein synthesis.  It is possible that creatine supplementation may increase the production of human growth hormone.

It is best to use creatine after you have begun a weight training routine.  You will begin to see results in your muscle strength and growth as time goes on, as long as you are putting the work in.  If you do stop taking the creatine you will likely lose the effects it had on water retention in the muscle cells.  The good news is if you were training hard with the weights you won’t lose the muscle you have gained.

Does creatine build muscles?  All things being equal it certainly will help. Discover a systematic body building program that is all natural and effective in packing on pounds of lean muscle while burning bodyfat.  Click here now:

Body Building System

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Body Building Routines - Muscle Building Supplement Advice

October 14th, 2009

A great number of people performing body building routines use supplements in their workouts.  Their are a great number of these on the market today and by following some muscle building supplement advice you can maximize their effectiveness to help you build muscle and stay lean.  Here are some suggestions to follow:

1.  Use supplements with natural ingredients. Most supplements will have negative side effects associated with them.  Those made with all natural ingredients will usually have less side effects than those manufactured synthetically.

2.  Study and understand the side effects. You need to take the time to research the possible side effects associated with any supplement that you begin taking.  Some will have more serious side effects than others.  Some can be lethal.  Take the time to know what you are taking and calculate the risk associated with it.

3.  Only take supplements that YOU need. Don’t start taking one just because everyone else is.  Analyze what your specific needs are then find one that will help fulfill that need.

4.  Shop around for price and value. Supplements can be very expensive.  Just because one is expensive that doesn’t mean it is better than a lower cost one.  Find the best deal you can.  Always compare ingredients between lower priced items and the more expensive.  You may find a supplement at a lower cost with the same ingredients.

5.  Review the product. Take the time to ask questions about the product you are considering to buy.  Go online and read reviews from people that have actually used it.  Don’t underestimate the power of this.  People will be brutally honest about their experience with a product and if it is getting poor reviews then it likely isn’t going to live up to its claims.  This can save you a bunch of money and time.

Muscle building supplement advice can be helpful in choosing those products that will help you achieve your goals both in and out of the gym.  Learn as much as you can before purchasing any supplement.  This will help you choose only those supplements that you need, save you time and money.

If you want to build serious muscle in record time with a proven muscle building diet and supplement plan then click here now:

Muscle Building System

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Beginners Weightlifting Routine

October 14th, 2009

If you are looking for a beginners weightlifting routine or advice on how to get started then this article can help.  Yes it is important that you know how many times a week to workout, what exercises to do, how much rest you will need and or course how to do the exercises properly.  It is equally important to understand some theory behind why we do what we do so you can get in the right mind set.  This will help you continue with your workouts on a regular basis.  This article outlines 4 basic areas you need to consider when starting a weight lifting routine.

1.  Commitment - you have to make a commitment to yourself so you will stick with your plan.  If you are just starting out then shoot for lifting weights three times per week.  You can work up to 4 to 5 times per week once you have some experience under your belt.  You should stay with working out three times per week at least for three to four months.  It will take your muscles at least that long to accommodate to the new stresses you are placing on them.

2.  Nutrition - Don’t discount the importance of nutrition.  If you want to achieve success in the weight room then you have to change your eating habits.  There is no way around this.  Sound nutrition is a staple in building strength and quality muscle.  There is a lot to consider with a nutritional plan but the basics involve eating 5 to 6 times a day.  You need a well rounded balance of carbs, proteins and fats.  Eliminate junk food and stick with the good stuff.

3.  Stretching - you’ll here differing opinions about stretching.  Whether you should do it or not or for how long.  Should you do it before, during or after your workout?  Many opinions about this.  Personally I like to stretch during my workouts.  I will stretch the muscle group I am working out immediately after I complete my sets.  This helps keep my muscle fibers elongated and prevents excessive shortening (at least I feel like it does).  Helping to keep your muscles at their proper resting length will help them perform better and more efficiently in the gym.

4.  Drugs & Supplements - I do not recommend that you use supplement or drugs of any kind when performing a beginners weightlifting routine.  As mentioned above you need to build a solid base of muscle and strength when just starting out.  If you start taking supplements or steroids then you are giving yourself a false sense of security.  Build your body on your own merit in the beginning.  Relying on supplements or synthetic products to build muscle will only cause you problems in the long run.

A beginners weightlifting routine can be challenging if you don’t know what you are doing.  Consult an expert for free and discover all you will need to know to start lifting weights and packing on pounds of quality muscle.  Click here now:

Weightlifting Routine Beginners

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