Posts Tagged ‘body building workouts’

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Body Building Routines - Muscle Building Supplement Advice

Wednesday, 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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Body Building Routines - How To Lift Heavier Weights

Wednesday, 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

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Muscle Building Workouts - How To Optimize Your Training

Wednesday, 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

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Body Building Routines - What Supplements Should I Take For Bodybuilding?

Wednesday, October 14th, 2009

When performing a body building routine many people ask what supplements should I take for bodybuilding?  My immediate response to that question is NONE until you analyze your workouts and your diet strategies.  After doing this you can look further in to taking supplements.

The reason for this is that many “bodybuilders” aren’t working out effectively and haven’t made the necessary dietary changes.  Without proper workouts and appropriate nutritional intake all the supplements in the world aren’t going to help you.  If you are under the belief that simply by taking supplements you will get huge and ripped you are wrong.  whether pills, powders, liquids or whatever form they are in supplements are meant to enhance well rounded body building workout and a sound diet plan.

If your workouts and diet are in place you can commit to taking supplements.  These must be taken in the correct way for them to be effective.  They must be taken as instructed.  They can greatly enhance your body’s recovery on off days from training in addition to giving you much needed energy during your workouts.

Supplements can enhance anyone’s body building workouts.  They should be taken to fill any nutritional void you may have in your diet.  There are many supplements on the market today and using the correct ones will greatly enhance your ability to burn fat and build muscle.

They are not magic.  You can change your physique and improve your health without them.  If you do decide to take them they can assist you in getting into better shape perhaps more quickly than if you don’t take them.

Click here now for the short list of my recommended supplements:

Supplements.

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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Body Building Routines - Does Age Matter?

Wednesday, October 14th, 2009

Exercise can benefit anyone at any age.  It doesn’t really matter.  Your muscles growth and strength may not respond as quickly when you are older compared to a younger person but you can still make gains.  So does age matter when performing a body building routine?  Yes it does - for the better.

The benefits of muscle building for an older person may differ from those of a younger person.  Someone in their teens or twenties may be looking to get massive size, strength and a ripped physique.  They may not be too concerned with the overall health benefits or preventing injury and bone loss.  The older we are though our needs become different.

As we age we have to become more concerned with preventing or slowing down the ailments that will soon catch up to all of us. These include cardiovascular disease, osteoarthritis,  and osteoporosis.  The exercises we do can help slow down and even prevent the effects of these dangerous ailments.

Does age matter?  Certainly.  Your age may indirectly effect what results you want to gain from a body building workout.  You should engage in some form of cardiovascular exercise to keep you heart strong.  You should be doing some degree of resistive training to strengthen your muscles and joints to ward off the effects of osteoarthritis and to slow down osteoporosis.  Your muscles, joints and bones will respond directly to the stresses that you place on them.

This means that if you perform cardiovascular exercises your endurance will improve.  When you perform resistive training your muscles and joints will become stronger.  This is important because as we age we become more susceptible to injury.  The stronger our muscles, joints and bones are the better our chance of reducing injury during a fall or some other incident.
Age does matter when choosing a workout program.  You are never to old to improve your level of fitness and overall health. The sooner you start the better your chances of lowering your risk of injury and enjoying the benefits of a healthier lifestyle.

You have the ability to build muscle at any age.  You can use this program for guidance in choosing a workout that is right for you.  Click here now:

Does Age Matter?

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Body Building Routines - How To Gain Lean Muscle Weight

Saturday, October 10th, 2009

Most people start working out to lose weight.  A comprehensive workout strategy will help you lose weight but at the same time it should also incorporate methods to build muscle.  A good body building routine that answers the question how to gain lean muscle weight is absolutely necessary in preparing your body to burn fat and build muscle.

Developing a rock solid physique takes planning.  There are certain steps that you must take in order to gain lean muscle weight.  You have to take consistent and daily action to achieve your goals.  Here are three main areas that you can start in:

1.  Nutrition: If you want to gain lean muscle weight then you have eat the right amount calories.  Not just “empty calories” but foods that contain muscle building nutrients.  If you want to build muscle you have to eat more.  The body needs proper calories in order to rebuild muscles after your workouts.  If you are feeding them junk or not enough calories in the first place then your muscles don’t stand a chance in getting bigger and stronger.

In order to gain lean muscle weight you have to take in more calories than you burn off in a day.  You can go online and search for a metabolic or calorie calculator.  This will help you determine how many calories (on average) you might burn in a day.  Then all you have to do is adjust your food intake so that your calories in exceed the calories that you burn.  I like to add 300 to 500 calories at a time and then see what happens.  If I’m not gaining weight I increase the calories again.  If I gain too much I decrease them.

2.  Weight Training: Lifting heavy weight for lower reps is one of the best ways to gain lean muscle weight.  Keeping your muscles shocked with overload forces them to grow bigger.  Focus on increasing your weights so the number of reps you can achieve per set averages between 4 to 6.  You should feel your muscles working with each and every repetition.  Use a training partner to help you squeeze out those last few reps when you have to.  To grow big muscles you have to lift big weights.

3.  Cardiovascular Training: If you are going to devote your time and energy to eating right and lifting weights to build a massive and lean physique then you don’t want your efforts to go to waste.  You have to add cardio to your workouts if you want to maximize your body’s fat burning potential. Cardio will not only help you burn off unwanted body fat but it will build your endurance so you can lift weights with greater intensity and less chance of burnout.

Gaining lean muscle weight does take time.  It can be a slow process but the results are well worth it.  You can make the process that much easier if you follow the suggestions outlined in this article.

Gaining lean muscle weight 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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Posted in Body Fat, Nutrition, Weight Gain/Loss, Workouts | 6 Comments »

Body Building Routines - Muscle Building Diet

Saturday, October 10th, 2009

When we think of starting a body building routine most of us think of lifting weights.  We focus on what we are going to do in the gym - how much weight we will lift and how much cardio we will do.  Diet is often an afterthought.  It shouldn’t be though.  Your diet is just as important as the workouts you are doing if you plan to achieve any level of success as a weight lifter, bodybuilder or simply in becoming healthier.

If your goal is to build muscle then you need to eat the right kinds of foods.  You will make much better use of your time in the gym if you are fueling your body with the proper nutrients.

All of the foods that you eat will contain macronutrients such as carbohydrates, proteins and fats.  Your fat intake should be about 20% of your total.  The fats that you eat should be of the mono and polyunsaturated kinds.  Not saturated or trans fats.

Larger quantities of proteins are needed to help build muscle mass.  Proteins should be about 30 to 40% of your daily intake. Quality protein comes from lean beef, chicken, fish and egg whites.

Carbohydrates make up the rest of your nutritional intake.  These should be about 50 to 60% of your muscle building diet.  You want the mainstay of your carbs to be complex and starchy carbs.  Vegetables, oats, brown rice, whole grain foods, etc. Foods such as those made with refined flour and sugars should be avoided.  These include snack foods, cookies, cakes, white bread, desserts, etc.  Stick with the good carbs.

A comprehensive body building routine with a muscle building diet involves how and when you eat as much as it does what you eat.  You should be eating 5 to 6 small meals a day.  Each meal should be broken down into the percentages listed above: 50% to 60% carbs, 30% to 40% proteins and 20% fats.  This will feed your body a constant source of nutrients to help get you through your workouts as well as repair muscle breakdown during your rest periods.

If you truly want to develop a physique to be proud of it is critical that you work on your dietary habits as much as you do in the gym.  Weight lifting and cardio are only part of the picture.  A muscle building diet is the final piece of the puzzle.

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

Muscle Building Diet

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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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