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

Tags: , ,
Posted in Workouts | 18 Comments »

Muscle Building Workouts For Skinny Guys

October 14th, 2009

If you are one of the many “hardgainers” or skinny guys out there looking to gain weight or to pack on pounds of lean muscle I know you are probably frustrated.  Muscle building workouts for skinny guys can be hard to find, especially one that truly delivers results.  You’ve got alot working against you - genetics, mindset, societies attitude in general.  Don’t worry.  This article can help guide you in the right direction in discovering what you need to do to gain the weight.

<b>Your metabolism is what it is.</b>  It runs high - all the time.  This means that you burn calories like a well oiled machine.  Much quicker and at a higher rate than most individuals.  The food you eat is converted to energy more efficiently than your overweight counterparts.  You can’t help it and you can’t really change it.  So you may as well work with it. Use your fast metabolism to your benefit.  Think about it.  You won’t have to work nearly as hard to get a ripped and shredded look as someone that is overweight.

<b>You need to take in more calories than you are burning off.</b>  If you wanted to lose weight you would have to reduce how many calories you take in, right?  So it only makes sense that to gain weight you have to eat more calories than you burn off per day.  These can’t be “empty” calories though.  Your diet has to be centered around quality complex carbs (whole grains, oatmeal, fruits and vegetables), lean proteins (chicken, turkey, lean beef, egg whites), and good fats (poly and monounsaturated fats).  You should be eating 6 meals per day and alot of food per meal.  It would not be unusual if you were eating 4,000 to 6,000 calories per day.

<b>Workout to maximize muscle gain.</b>  Be careful not to overtrain.  Many muscle building workouts for hardgainers focus too heavily on intense workouts consisting of far to many repetitions.  The best way to gain muscle mass is to keep your workouts to under one hour.  Focus on working your major muscle groups by working certain groups twice in one week and other groups once.  Then switch it the next week.  Focus on lifting a weight that allows you to get 3 to 4 sets of 6 to 8 reps.

<b>Rest so you can repair</b>  This goes along with the previous statement.  Alternate muscle groups each week.  As an example you may work chest twice in one week, leg only once.  The next week work legs twice and chest only once.  This will help you avoid overworking any individual muscle group.  Your muscles need time to rest and repair so they can grow.  If you overtrain you limit this process and may actually lose muscle mass.

<b>Don’t be afraid to use supplements.</b>  As a hardgainer your body has special needs.  Supplement your calorie intake with protein drinks in between meals.  A good multivitamin is also recommended.  Avoid steroids - as tempting as they are you simply don’t need them to accomplish your goals.

This article presents several suggestions that can help anyone with skinny guy genetics gain quality weight through lean muscle mass.  Put these tips into practice and you will achieve the results that you want.

For an amazing muscle building workout for skinny guys click here now:

Skinny Guy Workouts.

This muscle building resource is designed specifically for skinny guys and will take you from puny to powerful in as little as 6 weeks.

Tags: ,
Posted in Workouts | No Comments »

Body Building Supplmentation - Can Creatine Cause Anger

October 14th, 2009

There are several forms of creatine on the market today.  As a supplement this is used by athletes (very commonly by bodybuilders) to enhance energy levels and build muscle mass.  For the most part the average person doesn’t need excess creatine as it is a naturally occurring derivative of amino acids and can be found in red meat.  Body builder’s needs are different and they will use this as an adjunct to their workouts.  A concern among users is this - can creatine cause anger? This article will discuss the answer.

There are common side effects reported by users of creatine.  Among them mood swings, anger and increased aggression are common.

One explanation as to why anger and aggressive behavior is seen when taking creatine is that testosterone levels can increase during cycling phases of the supplement.  Testosterone has been known to increase aggression in both men and women.  It has been reported by some user that their feelings of anger had ceased when they stopped taking creatine, then returnd again when they were back on it.

One study suggests that the feelings of increased anger, aggression and depression among users of creatine is dehydration. Most people will not drink enough water while taking the supplement although they are advised to increase their water intake. These negative feelings are also enhanced if the user already suffers from depression.  The same study suggests that these moods can be controlled if creatine is used as recommended, three to five mg a day for three weeks, then three grams two to four times a week.  You should also take a break from the supplement for one week after you complete a cycle.

Can creatine cause anger?  Their is a risk of this as well as other side effects.  Body builders continue to take the supplement as they feel its benefits outweigh the negatives.

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

Tags: , ,
Posted in Supplements | 4 Comments »

Body Building Supplementation - Should Teenagers Take Creatine?

October 14th, 2009

As kids are developing and becoming more involved in competitive sports the temptation is there to take supplements to enhance their performance and to maintain their competitive edge.  Those teenagers entering the sport of body building can be easily influenced by their peers as well as the muscle magazines that run ads constantly regarding supplementation.  One of the more common ones is creatine.  This raises the question should teenagers take creatine?

There is research that suggests short term use of creatine can actually benefit teenagers.  Contrary to that there is little evidence to support its long term use.  Kids can enhance their performance in sports (including body building) simply by performing daily, consistent activity in their chosen sport.  They don’t need supplementation at this stage in their lives. Most physicians and health experts would agree.

The research that is available to us at this point regarding the short and long term use of creatine in teenagers shows conflicting support.  One cannot determine the effects of long-term use of the product based on the current research.

Creatine is readily available over the counter and can be easily purchased by teenagers.  It is also commonly available online as well.  Because of this it will be difficult to prevent teenagers from purchasing and using the product.  The answer to should teenagers take creatine can best be answered with open communication between parents, MD and teenagers.

Another concern that teenagers should consider when contemplating using creatine is that many forms of the supplement have not been approved by the FDA.  Without this approval one cannot be certain exactly what they are getting or what the effects of the product will be.

Should teenagers take creatine?  The research is inconclusive and until the long term effects are known it isn’t worth the risk.  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

Tags: ,
Posted in Supplements | No Comments »

Body Building Routines - Work Out Tips For Beginners

October 14th, 2009

Most people don’t think of the exercises that bodybuilders perform when they think of a bodybuilder.  They usually focus on the huge, rippling muscles.  The exercises that make up the basis of a body building routine are the same exercises that many athletes use in a strengthening program to condition themselves for their particular sport.  This article will cover work out tips for beginners in the sport of body building as well as anyone just starting to train.

The basic exercises that you need to know and use are these:

1.  Bench Press - This primarily works the chest muscles.  It is also useful in working the anterior part of the shoulder as well as the triceps muscles.  There are variations of this exercise which include flat bench, incline and decline bench press.

2.  Squat - Many believe that this exercise is for working the quadricep muscles of the thigh; however this exercise really works all of the leg muscles.  It is a great mass building exercise for the legs and should be a staple part of any weightlifting routine.

3.  Dead Lift - Another staple exercise for building mass and power.  This exercise is great for developing big, thick back muscles.  It also contributes to developing size and strength in the upper body and the legs.

4.  Military Press - Primarily works the shoulder muscles; secondarily works the arms.

5.  Bent Over Barbell Rows - A great movement for building large back muscles.  This exercise can be alternated with bent over dumbbell rows to strengthen weak points in your lats.

Any work out tips for beginners will focus on performing these basic exercises.  Combine these with proper nutrition and some cardio and you will be well on your way to developing a strong, symmetrical, muscular physique.

To fully develop your physique to its maximum potential you will need a well-rounded system of exercise and nutrition.  You can find all that you need by clicking here now:

Tips for Beginners

Tags: ,
Posted in Workouts | 3 Comments »

Body Building Routines - How To Lift Heavier Weights

October 14th, 2009

When you are first starting out with a body building routine or if you are experienced you will eventually ask the question “how to lift heavier weights?”  Most of us approach this concept the wrong way which is why many end up plateauing and never reach their full potential.  This article addresses some common mistakes weightlifters make that can limit their progress.

1.  Warming Up - warming up your muscles is important but if done incorrectly you can expend all of your energy on the warm ups and never really get the chance to truly overload your muscles with maximum resistance.  Does this sound familiar - have you ever done a set of an exercise by lifting only the bar for your first set, then adding 10 or 20lbs per set and did 4 or 5 sets for 10 reps.  By the time you get to your 6th set you can only get 6 reps.  At this point you feel like you’ve taxed your muscles so you stop that exercise and move on.

You really haven’t challenged your muscles effectively for growth though.  You fatigued out because you expended all of your energy with too many sets at too light a weight.  Your muscles weren’t overloaded, they were simply fatigued.

2.  OVerload Principle - if you want to achieve muscle growth then you must “overload” your muscle fibers.  without overload your muscles will accommodate to the stresses you are placing on them and they will not respond.  Overloading your muscles during your workouts causes greater muscle fiber recruitment.  This ultimately will make you stronger and force your muscles to grow.

3.  Don’t Waste Your Energy On Warming Up - save your energy by limiting your lightweight warm-up sets and using it to lift heavier weights during your last 2 or 3 sets.  Use a weight that limits you to 4 to 6 reps.  If you are lifting light weights you are not overloading your muscles and you will have less growth potential.  Remember - heavier weights, greater growth potential.

When you are performing a body building routine your goal should be to become stronger or to get bigger or both.  If you aren’t working to achieve these goals then you are likely just going through the motions.  Change your focus and the way you lift.  The results will speak for themselves.

If you want to learn how to lift heavier weights in record time with a proven muscle building diet and supplement plan then click here now:

Muscle Building System

Tags: , ,
Posted in Workouts | No Comments »

A Weightlifting Routine For Beginners

October 14th, 2009

Anyone that wants to start a lifting weights faces the challenge of developing the program.  If you’ve never lifted weights before a weightlifting routine for beginners can be difficult to start.  There are several factors that need to be considered and there is alot of information out there that can be helpful OR confusing.  This article will offer some guidelines and suggestions for those just starting out.

It’s always a good idea to give some thought to why you want to begin a weightlifting routine.  Do you want to build big muscles?  Do you want to get stronger?  Are you trying to lose weight and tone up?  Are you trying to build the perfect physique?  You need to decide what you want to accomplish from lifting weights.  This will help determine what type of program you should perform.

If you are just starting out then it is best to perform a whole body workout three times per week.  This three day a week routine will allow the body adequate healing time in between workouts.  You should never work the same muscles groups two days in a row as this will not allow the muscle time to repair and grow.  Overtraining is the most common mistake that people just starting out will make.

A weightlifting routine for beginners has to involve determining the proper weight to lift.  This can be difficult but is important to help avoid injury by lifing too heavy a weight.  It can also help with your progress by avoiding weights that are too light.  Lastly, it will help you better determine your 1 repetition maximum so you can gauge your strength gains.

The next aspect that needs to be decided upon is which exercises you will do.  If you are just starting out it is recommended that you stick with basic mass building exercises.  These include the bench press, deadlifts, military press, barbell rows, squats, hamstring curls and standing or seated calf raises.  You can throw bicep curls and tricep pushdowns in there as well. Avoid “shaping” or specialty exercises in the beginning.  It is more important that you build a solid foundation first.

A weightlifting routine for beginners 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

Tags: , ,
Posted in Workouts | 2 Comments »

Muscle Building Workouts - How To Optimize Your Training

October 14th, 2009

Weight training, like anything else takes planning if you want to be successful at it.  When performing muscle building workouts in order to optimize your training you need to have a basic understanding of certain principles of training.  This article will describe such principles.

In order to maximize your time in the gym you need to understand that a well designed body building workout is based on the principle of progressive overload.  This principle states that muscles will adapt to the stimulus placed on them when that stimulus remains constant.  In order for the muscle to grow the stimulus must be incrementaly increased.  This will prevent the muscle from adapting, keeping the fibers under stress, allowing them to get bigger and stronger.

Progressive overload is a necessary concept for muscle growth.  Taken too far it can lead to overtraining.  Overtraining occurs when the stresses you are placing on your muscles exceed their ability to recover between workouts.  Your muscles don’t truly adapt, they essentially can shut down.  At this stage you will experience no additional improvement from your training and if you continue your performance in the gym will suffer and possibly lead to injury.

How to optimize your training involves intense training for maximal muscle growth. You have to be careful not to fall victim to overtraining.  Most of the time overtraining can be overcome by taking some time off from working out and letting your body rest sufficiently.  This may take a few days, sometimes a week. It is possible that overtraining can lead to weeks and months of declined performance.  This is much more serious and typically have physiologic and psychologic causes.

This article discussed the principle of progressive overload and its importance in optimizing your training.  Principles of overtraining were also presented as well as the dangerous effects it can cause. This can be avoided by listening to your body and allowing adequate rest time between workouts along with a good nutritional plan.

You can learn a muscle building workout that will show you how to optimize your training with well designed workout programs and a sound nutritional plan.  Click here now:

Optimize Your Training

Tags: , ,
Posted in Workouts | No Comments »

Body Building Supplementation - What Kinds of Creatine To Take

October 14th, 2009

There are many different kinds of manufactured creatine on the market today.  Most will accomplish the same thing and are just packaged differently.  What kinds of creatine to take in your body building supplementation will take some research on your part to find which is best for you.  This article will outline the different forms of this supplement.

As you are likely aware creatine is the most common supplement used in body building today.  It is a naturally occurring amino acid found in red meat.  It is primarily used in the sport to improve strength and muscle mass.  It is probably one of the most researched supplements as well.

Creatine has been found to have two main functions.  The first is that it will increase the size of your muscle cells; the second is its ability to assist in ADP/ADT production.  This is our body’s energy source so creatine is a form of immediate energy.

There are five main categories of creatine.  These are creatine monohydrate, creatine citrate, creatine phosphate and creatine malate.

1.  Creatine Monohydrate: Probably the most common form compared to the other products.  Creatine is mixed with water to produce creatine monohydrate.  It does cause bloating and it’s effects are not statistically significant in the research.  It was also found not to penetrate into the muscle cells effectively.

2.  Creatine Citrate: This is also a popular form of creatine.  This form dissolves rapidly in water and is combined with citric acid.  This combination is supposed to produce greater muscle energy but has not been statistically supported.  Some disadvantages include there is less concentration of creatine in this form compared to monohydrate and it is much more costly than creatine monohydrate.

3.  Creatine Phosphate: This form of creatine is combined with a phosphate molecule.  It can assist in energy production. It’s disadvantages include it is not as effective as the monohydrate form in the research and it is expensive.

4.  Creatine Malate: Formed from combining creatine with malic acid.  The malate form may have higher potential for energy production than the monohydrate form but it has not been supported in the literature.

5.  Creatine Ester: Formed by combining creatine with an ester molecule.  It is supposed to penetrate cell membranes more effectively than other forms of creatine.

So as you can see when deciding what kinds of creatine to take there are many choices.  It is important that you compare ingredients of the forms you are considering taking.  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.

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

Tags: , ,
Posted in Supplements | 2 Comments »

Body Building Supplementation - Liquid Creatine

October 14th, 2009

Body builders and athletes in other sports often resort to using creatine as a supplement to augment their workouts.  It’s main purpose is for energy supply as well as building muscle mass.  Creatine is used in activities that call for bursts of energy like sprinting or max lifts.  Liquid creatine is another form of this amino acid derivative covered in this article.

The liquid form of creatine is available in various forms.  The liquid form is found in a premixed drink.  It is marketed as being readily available to the body’s system since it is quickly absorbed in its liquid form.  This gives it an advantage over the powder form of creatine.

The liquid form of creatine has some advantages over the powder form.  In theory if the liquid is absorbed more quickly into the system it means that it would take a lesser amount of this form of creatine to create the same effects as the powder form.  The major disadvantage is that the liquid form of creatine is relatively unstable in solution.  This means that it will break down more quickly than powder form.  When it breaks down it forms a waste product called creatinine which is useless to the body.

Normally when taking a creatine powder it is recommended that the used ingest increased amounts of water.  Creatine liquid doesn’t cause water retention in muscles thus allowing users to ingest a normal amount of water.  The typical recommended dose of the liquid form is 5ml.  Larger individuals may need to take a slightly larger amount to see results.

Those individuals that are pregant or nursing, diabetics, have high blood pressure and those on multiple medications should avoid the use of creatine as its effects are not well known in these cases.  Always consult your physician if you are planning to start taking this supplement.

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

Tags: , ,
Posted in Supplements | No Comments »

« Older Entries
Newer Entries »