Archive for the ‘Muscle Mass’ Category

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Gain Weight And Build Muscle - Basic Principles For Success

Saturday, 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 Can I Get Ripped Abs Fast?

Saturday, October 10th, 2009

Anyone performing a well-rounded fitness routine will ask themselves how can I get ripped abs fast?  Ripped abs are often elusive but desired by most.  Well defined abs are not impossible to achieve.  A little education can go a long way in achieving your goals.  This article will attempt to take some of the mystery out of it.

Our body contains fat deposits all over the place.  Some people have greater amounts of fatty deposits than others.  When you exercise you burn energy.  when the available energy stores are depleted then your body will start to burn stored energy. Fat deposits are a form of stored energy.

It would be nice if we could control our bodies to say only burn the fat deposits around my abs.  But it doesn’t work that way.  This fat burning process is non-selective.  what this means is that just because you do abdominal exercises that doesn’t mean your body will burn the fat away from your abs.  The exercises will help develop abdominal strength but won’t necessarily burn fat in that area.

Strengthening your abs may help increase their mass or size.  This is helpful because the larger a muscle is the more energy it will burn.  The more energy that is burned results in greater fat burning and weight loss.

How can I get ripped abs fast cannot be answered with gadgets, drugs, or supplements.  Remember this - abs are made in the kitchen.  This means that your diet will have the most significant effect on whether or not your abs will ever show through.  You still need to exercise them to develop and tone the abdominal muscles.

Discover the secret to getting ripped abs.  Click here now:

Get Ripped Abs

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Body Building Routines - How To Build MORE Muscle

Saturday, October 10th, 2009

Building muscle has become a craze for many young men and women across the world.  Those that are new to the sport of weightlifting or bodybuilding seek out body building routines in hopes to find better, quicker and perhaps easier way to build more muscle.  This article will offer tips and guidance as to what you can do to achieve your muscle building goals.

You are probably already aware that several factors impact a persons ability to build more muscle.  These include your own strength, consistency of working out, your eating habits and nutrition.  All of these things combined will determine how efficiently you can develop lean muscle mass.

Never underestimate the power of nutrition in your training program.  It is easy to think that all you have to do is lift weights and do some cardio to develop the physique that you want.  If you aren’t feeding your body the right kinds of nutrients then you will be spinning your wheels.  I mean you wouldn’t put a low grade fuel in a high performance race car, would you?  Same with your body.  If you want to get bigger and stronger, leaner and ripped you need to fuel your body with well balanced foods and nutrients throughout the day.

If you are just starting out you probably are reading the muscles mags that outline what the professional bodybuilders are doing.  That’s not the worst thing you could do but don’t think you should follow everything you read in those magazines. Don’t try to keep up with their workouts.  There are alot of things that go on “behind the scenes” that we’re not aware of. The models in the magazines are IFBB pros for a reason.  That’s not what we are.  I use those magazines for inspiration every now and then and at times to get a fresh idea on an old exercise.  I never try to duplicate entire workout regimens.

Another important factor when choosing a body building routine and in wanting to build more muscle is to learn to go at your own pace.  You may have role models and body builders that you want to emulate but everyone is different.  Your body will respond differently to your workouts and you have to listen to what it is telling you.  It’s great to push yourself but if you feel like you need to rest or hold back then you’d better listen.  This will help you reduce your risk of injury and prevent burnout.

Choosing a body building routine can be difficult.  It often involves trial and error to find what works for you.  Discover the tips and secrets to maximum muscle gain by clicking here now:

Build More Muscle

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Weight Lifting Workouts - Building Muscle Mass and Losing Fat

Saturday, October 10th, 2009

Is it possible to perform a weight lifting workout to build mass and lose fat at the same time?  You bet it is.  It just takes a little bit of know how and determination, but it can be done.  This article outlines the steps to do just that.

In order to build muscle mass while burning fat you need to start with a solid foundation and understand the effects that different training styles will have on your body.  You must then learn and understand the importance of proper nutrition and how you must eat to accomplish your goals.  Lastly you simply have to train!

There are two styles of weight lifting.  One is to lose fat while toning muscles.  The other is to build muscle mass. To lose fat you have to change your diet.  You have to cut out or reduce refined, processed carbs (white bread, pasta, white rice). Avoid foods with artificial sugars (soda, fruit juice, candy).  Lastly avoid fried foods.  They offer no value whatsoever. The next thing you need to do is resistance training or weight lifting. Resistance training can enhance your fat burning potential because weight training increases your metabolism which helps burn fat.  After your resistance training you want to do some cardio.  The two most important things to remember about cario is that it should be done continuously and you should vary the intensity during your workout.

The next thing to incorporate to build muscle mass and lose fat are the weight lifting workouts.  Some points to remember for this type of training is too keep your heart rate elevated and don’t perform the weight lifting with too much intensity.  If your workouts are too intense you risk injury which will interfere with the health of the muscle.  Once you start your fat burning workouts you have to be cautious of what you eat.

You can perform weight lifting workouts that will help you build muscle mass and well as lose bodyfat.  Learn more secrets that will help you build mucle mass and lose fat by clicking here now:

Weight Lifting Secrets

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Body Building Routines - How To Build Muscles Quickly

Saturday, October 10th, 2009

Getting started if often the hardest part of working out.  Performing a body building routine to build muscles quickly does take time, dedication and persistence.  Once you start the process it can be addictive!

Once you’ve made the decision to start body building you simply have to set some goals and then stick to your plan to accomplish those goals.  You’ll find that this is not as hard as you might think, provided you have and keep the right mind set and that you have a good outline to follow.

Most people will quit the sport before ever really starting.  If you haven’t worked out in a while then you should expect some aches and pains the first few weeks into it.  These symptoms will get better in time and soon you will be able to complete a workout without every muscle and joint aching.  You will soon begin to feel energized and you will look forward to conquering more weight.

Always start a body building routine slowly.  If you are new start working out three days a week and allow your muscles sufficient rest in between workouts.  Be sure to vary your exercises and rotate the body parts that you want to work. Some weeks you may work a certain muscle group twice a week; then the next week only once.  This is how you keep the muscles stimulated and prevent them from accommodating.

If you want to build muscles quickly then you will need to modify your diet in addition to lifting weights.  Eating the right foods is as essential to buidling muscles as lifting weights is.  Without proper nutrition the rest is useless.

Once you get past the first few weeks of lifting weights and working out the rest will get easier.  You can continue to challenge yourself so that your workouts are rigorous, but the more you do this the better your body will respond.  In this way you will feel invigorated, not defeated in the gym.

Body building routines that build muscles quickly are a great way to improve your physique and your mind set.  They offer more than just a great looking body.  Click here to discover a comprehensive body building system:

Build Muscle Quickly

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Body Building Routines - 12 Week Beginner Program Part 2

Saturday, October 10th, 2009

Part 1 of this series discussed a body building routine for beginners weeks 1 through 6.  This involved working 2 days per week performing 1 set of 15 reps per exercise.  The second phase consisted of increasing this to 2 sets of 15 reps with a little more weight.  Once you have completed the first 6 weeks of this program you are ready to begin weeks 7 through 12.  During this phase you will perform a split routine to be performed three days per week instead of two.

This three day split can be performed Monday, Wednesday, Friday OR Tues, Thursday, Saturday.  As long as there is a day in between your workouts for rest.  Remember that you are concentrating on form during this time period.  It is not important that you concentrate on lifting heavy weights.  Form comes first.  Perfect your lifting technique now and it will pay off later when you begin performing more advanced routines.

Exercises for Weeks 7 through 12:

Upper Body:

Flat dumbbell press, pec dec fly, 1 arm dumbbell row, seated cable row, seated dumbbell press, dumbbell lateral raise, dumbbell shrug, tricep pushdown, barbell curl, barbell wrist curl.

Lower Body:

Smith machine squats, leg extensions, lying leg curls, back extensions, standing calf raise, abdominal crunches, reverse crunches.

Suggestions:

For the upper body workout perform 1 to 2 sets of each exercise for 10 to 12 reps each.  For the lower body workout perform 1 to 2 sets of 8 to 12 reps for each exercise.  You can do 15 to 40 reps of abdominal crunches increasing the intensity as you get better.

Alternate between the two exercise routines. In the first week, you’ll end up doing the upper body workout twice and the lower body workout once.  In the second week you’ll do the lower body workout twice and the upper body workout once, etc.

Rest 60-90 seconds between the sets.

Choose exercise alternates on occasion to work the muscles a little differently.

This body building routine for beginners is designed to condition your muscles and your mind to prepare you for more advanced workouts and huge muscle gains over the long term.  Be patient, don’t rush ahead and the rewards will be worth it.

To see the split routine outline for weeks 1 through 6 please go here now:

Split Routine.

Body Building Routines for beginners can be difficult to figure out on your own.  You can get expert advice at anytime by clicking here now:

Tips for Beginners

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Body Building Routines - Building Muscle The Right Way

Saturday, October 10th, 2009

In order to maximize your muscle building efforts you need to focus the right way to do it.  Just having a body building routine doesn’t mean you will make the mass gains you are seeking.  This article focuses on tips that will help you build muscle the right way.

1.  Begin to workout on a regular basis.  Ideally working out at the same time each day helps you establish a consistent pattern and habit.

2.  Set predetermined goals regarding the number of sets, reps and the amount of weight you are lifting.  This will give you something to gauge your progress against.

3.  Strive to increase the number of reps or the amount of weight you are lifting each week.  If you can complete the current sets and reps without much effort then you need to up the resistance to challenge your muscles.

4.  Your weight increases should be in small increments.  Even 1 to 2lbs. can make a big difference.

5.  Stay consistent with your effort each workout.  This is how you will be successful in the long run.

6.  Never underestimate the importance of your dietary needs.  Your body needs a continual supply of the appropriate nutrients to meet the needs of your new muscle growth.

7.  You cannot build muscles efficiently without drinking plenty of water.  All of you bodily systems require water to function efficiently, including muscle growth.

8.  Be sure that you are eating 6 small meals a day with the correct percentage of macronutrients (carbs to proteins to fats - 50% to 60% carbs, 30% to 40% proteins, 10% to 20 % fats).  This can be adjusted and is just a guideline.

Using a good body building routine to build muscles is only the beginning.  You need a strong desire and commitment to achieve your goals.  Educate yourself in all areas of the sport.  This will help you make good choices in building muscles the right way.

Body building routines can be confusing when you are just beginning.  There is a lot of information available to you, some can help, some can hurt your cause.  Use a resource that will offer everything that you need to know about the sport of bodybuilding.  You can find it here:

Building Muscles

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Body Building Routines - Muscle Building Basics

Saturday, October 10th, 2009

When you are just starting in the sport of weightlifting or body building it can be a little intimidating.  It is difficult to know what the best body building routines are and which you should be performing.  Before you decide which is right for you understanding the basics of muscle building is just as important.

The basics of muscle building involve knowing what you want to accomplish with your workouts.  This includes nutritional aspects as well as weightlifting and cardiovascular work.  Always start by setting goals, both short and long-term ones.  This will help keep you focused.

Here are some tips to practice:

1.  It is important to plan your workouts so that you have at least one day of rest in between for each muscle group you are working.

2.  Increase the amount of weight you are using when you can complete all sets and reps.

3.  Increase the number of reps per set if your current weight isn’t challenging enough.

4.  Focus on technique, not how much you can lift.

5.  Keep your workout sessions focused and intense.  Concentrate on the muscles you are working during each repetition.

6.  Performing warm up and cool down exercises can significantly reduce your risk of injury.

7.  Start eating 6 small meals a day while you are training.  This will give your body a continual supply of nutrients throughout your day to meet the new demands you are placing on it.

8.  You must change your diet as well.  Consume lean meats, complex carbs and “good” fats.

9.  Reduce the amount of simple carbs (processed sugars) and caffeine in your diet.

10. Drink plenty of water each day.  1 ounce for each pound of body weight.

Your body building routines should incorporate the above strategies.  If they do you will be certain to make gains in strength and muscle mass if you stick to it.  This is a process that takes time.  Your effort will be well worth it in the end.

Muscle building basics are an essential part of any body building workout.  You can learn all of the basics of bodybuilding including exercise and meal plans to help you pack on pounds of lean muscle while losing bodyfat.  Click here now:

Muscle Building Basics

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Body Building Routines - The Best Way To Gain Muscle Naturally

Saturday, October 10th, 2009

The best way to gain muscle naturally is by working each muscle group to its max.  You must also find a balance between how hard you work your muscles and the amount of rest you allow for your muscles to rebuild.  Body building routines to build  muscle naturally must be designed to max your muscles out with enough rest in between workouts so your muscles can grow.

Muscles will respond to the forces that are placed on them.  This means that if you apply a greater resistance to a muscle it will grow stronger and bigger.  In order for this to happen the muscles will need the correct type and amount of nutrients and sufficient rest.  You also have to avoid muscle accommodation.  This means that you have to constantly stimulate your muscles with increased resistance or they will get used to the weight you are lifting.  When this happens they no longer  grow.

You can vary the resistance you place on your muscles by doing the following:

1.  Increase the number of repetitions while keeping your weight the same

2.  Increase the amount of weight you are lifting while performing the same repetitions

3.  Shorten the rest period between sets while you keep the weight and reps the same

You can try one or all of these techniques or any combination to stimulate your muscles to continue to grow and develop.

The best way to gain muscle naturally then is to overload your muscles within each workout.  Start with a few warm up sets then add progressive resistance so at least the last 2 sets take you to failure.  These are the sets that are building muscle and strength.  Low reps with heavy weight.

In order for this overload principle to work you have to include the right nutrition and the right amount of rest for your muscles.  If one aspect is missing then you will not make the gains that you would like.  Intense training, proper nutrition and plenty of rest.

Gaining muscle mass is a slow process.  It takes commitment and dedication.  A well devised plan doesn’t hurt either.  Get one here:

Gain Muscle Naturally

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Body Building Routines - Muscle Building Exercises

Saturday, October 10th, 2009

There are several body building routines that contain muscle building exercises.  There are the common ones that most everyone has heard of and then some less common, but still effective mass building exercises.  when planning your workouts you want to have a variety of these types of exercises incorporated into the program.  This will help you get the most out of your workouts and build maximum mass.

Some of the best muscle building exercises include squats, straight leg deadlifts, dead lifts and bench press.

Squats are one of the best exercises for building massive muscles in your legs.  They will work all the major muscle groups in your legs.  Using correct form is critical when performing squats.  Without correct form you will never be able to move massive weight without the risk of serious injury.  Focus on form and repetition initially.  Once you have mastered this then you can start increasing the resistance.

Straight leg deadlifts are a good mass builder for the hamstrings.  Again, another exercise where form is critical.  It is very easy to sustain a lower back injury with this exercise.  Pay attention to performing the exercise with the strictest form.  You can move fairly heavy weight with this exercise but do so only when you are confident that you are performing the exercise correctly.

Body building routines that focus on muscle building exercises must include deadlifts.  For me this is one of the best mass building exercises around.  It works a number of muscle groups, develops thickness in the muscles in addition to raw power.  Can’t say this enough - form is critical before you try to move heavy weights.

Same with bench press.  Everyone loves to have a big bench.  This is a good exercise to build mass in your pecs and shoulder muscles.  Keep your form strict.  Gradually increase your resistance and in time you will be able to pound out the reps with respectable poundage.

In order to develop a solid foundation in muscle mass you must incorporate squats, straight leg deadlifts, deadlifts and bench press into your body building routines.  Focus on correct form first, then work towards increasing your weights.

Discover the secrets of packing on pounds of quality lean muscle while shedding bodyfat.  Eliminate the guesswork by clicking here now:

Muscle Building Exercises

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