If you’ve spent hours every day at the gym and still aren’t reaching your weight lifting and strength goals, chances are that you have become very discouraged. You may wonder why you have been unable to achieve extreme muscle building. It’s not like you haven’t made enough of a commitment, so what’s going on here, anyways? You probably haven’t been following a few guidelines to get targeted results. With just some simple adjustments, you could be getting more muscle mass in much less time.
It’s likely that you are already focusing on heavy weight training. However, it’s important to keep in mind how the muscles work. Weight training actually tears muscle tissue and as the body regenerates that area, strength is gained. However, if you continue to train a specific area in a specific way, the muscle will become used to the movements. It’s very important to keep your work outs varied so that your body is continually adapting to your training regime. You will also want to do lifts that are targeted at both strength and growth. Also, contrary to popular belief, more isn’t necessarily better. You won’t likely see more growth and extreme muscle building by working out hours every day on every day of the week. Sixty minutes of targeted training is sufficient for just two or three days a week. Giving your body a break actually increases the impact and the rest period increases the metabolic rate. Extreme Muscle Building
Diet is also very important. You can spend hours working on training and muscle mass and not get good results if you eat a shoddy diet. Extreme muscle building is very much a performance sport and your body will give out if it’s not getting proper nutrition. Make sure you have a sufficient caloric intake to begin with. Bodies that work hard need more calories, but make sure those calories are loaded with nutrition. You want each meal you eat to be nutrient dense! Also, focus on protein. Protein is packed with amino acids and amino acids build muscle. Make sure that you are eating frequently. Intense work outs require a lot of available energy, so keep your body fueled.
It’s very possible to see better results in much less time. By targeting your efforts, you can achieve even more extreme muscle building. Pay attention to your diet and exercise regime and adjust them if you aren’t getting the results you’d like. It’s not always necessary to work harder,just to work smarter. Extreme Muscle Building
Next to “how many reps should I be doing”, “how often should I train” is the most often asked question in gyms by the people who are trying to be serious about building muscle. And for good reason. It is probably the least understood and most complex ingredient to a muscle building plan. It might also be the most important. Here is the answer.
The first thing you must know is that muscle building is a continuum and therefore by definition you are never “done”. Hence where along the time line continuum are you, because that is the first variable that makes this a complex situation. The second variable is the related mass continuum.
Muscle is a very metabolically active tissue. It takes a lot of work for your body to maintain it. Therefore the more muscle you have, the more it needs to be trained. The old “use it or lose it” philosophy. But you aren’t trying to simply not LOSE it you are trying to ADD to it, which now becomes the third variable. So as you can see the answer to how often to train can become quite complex very quickly. But there are some general guidelines that can help most people become more efficient at muscle building. Muscle Building Schedule
The first is, if you are a beginning lifter (depending on age this is someone lifting for less than 6 months, 20 something’s and teenagers 3 months), train your whole body in each workout and try and do this every other day for 3 sessions then take two days in a row off.
Secondly, if you have a base of lifting (not a beginner as defined above), stop training your whole body in each workout. Instead divide your sessions into 4 groups, legs, back, chest and shoulders. Train each of these twice a week, doing two groups at a time. Now you are at 4 training sessions every 7 days instead of 3.
Thirdly, after plateauing, break arms out as a fifth group and train each group 3 times a week, doing 3 groups in each workout. This means each of your training sessions will be longer than before and there will be 5 workouts every 7 days. If this starts to sound like a lot of training, you are right. Remember, the more muscle you have the more it has to be trained to grow.
Obviously, regardless of your level never isolate the same body part on consecutive days. Don’t work your chest two days in a row, for example. Fit abdominal work in as many days as you would like. For most people this is a body part that can’t be over trained. For advanced lifters, abs becomes the sixth group and gets trained 3 times a week like any other muscle group. Muscle Building Schedule
Now you can see why professional bodybuilders have split sessions daily and train, basically every day. You can also see why “how often should I workout to build muscle” is a very complex question and really is unique to everyone. Muscle Building Schedule
If you are a basketball fan, take a look at the players on the court during the next game and you’ll see that a majority of the players have the same build. Their shoulders are square, they are tall and slender. Their muscles are long and lean regardless of how much power they exert on the court.
These players are considered the classic ectomorph body type. Although ectomorphs don’t seem to look fat, they don’t tend to pack on muscle very easily. It means that when these folks look at the muscle and fitness sites and magazines, they see what they want to look like but if they follow the routines of regular athletes, they will find it hard to pack muscle on their long slender frames.
The reason is because the workout that most non-ectomorphs doesn’t focus on high intensity low volume training. What an ectomorph needs to gain muscle and strength is a series of short intense sets that demands maximum effort in less time. Fitness Build Muscle
Here are a few of the classic exercises needed to gain mass and get stronger in the process:
Bent Over Rows
Keep your reps between 8 – 12 and your sets between 1 – 3. This means you’ll have to choose weights that allow your muscles to reach peak contraction early. You should be able to safely execute the sets but have difficulty on the last few reps of the last set.
You can also use a variable set of reps for each exercise. If you start at 12 reps on the first set, go to 10 reps on the second and 8 on the third. This allows you to increase the payload on each set while cranking out your reps safely. Fitness Build Muscle
A word about diet; many ectomorphs don’t eat enough. They find that they eat at the same level as everybody else and still cannot pack on muscle. The classic ectomorph needs to eat for growth as almost twice the level as other bodytypes. If you are eating 2500 calories a day now, you should be putting away close to 3500 to fuel your workout and for gaining mass.
You’ll need to eat enough calories to feed the tortured muscles and contribute to its adaptation. Your muscle building calories will equal at least your bodyweight in pounds x 18kcal (A unit of heat energy equal to 1000 calorie). A friend of mine eats 7,000 calories a day during his bulking phase. You’ll be eating a lot of food in order to build muscle. Don’t forget to leave adequate time for rest and recovery. That builds your muscles and makes them stronger. Fitness Build Muscle
When it comes to muscle building, muscle building routines are really important for your faster progress and bigger muscles in less time. But before you follow this very basic routines advices you need to know something about nutrition.
Why? Because in bodybuilding sport nutrition is more important than workout. Usually during workout you burn your muscles, you hurt them and during the rest day if you have ideal nutrition you feed them to grow. Nutrition gives you 60% progress and workout 40% so follow this basic steps:
You need to eat 5-6 times per day . Smaller meals with high volume of proteins food like meat or pork, less carbs and fat, rice is really good. Eat vegetables and eggs and drink water. Muscles are made of proteins that is why they need proteins to grow, daily you need around 130-200g proteins so follow what you eat. A lot of carbs and fat will make your muscles look strange, you will not have shaped muscles because of that, so try to eat as less as possible food that is of carbs and fat. Build Muscle Routines
Now that you know something about nutrition you can start with workout and muscle building routines that work the best. You need to work 3-5 times per week, usually have a day off between workout days, so your muscles can rest and regenerate. On each workout day you work on two muscle categories like: chest, legs, triceps, biceps, shoulders and back.
Each muscle category needs to have its own specific exercises that consist of 3-4 routines which is enough. Usually the main exercises have 4 routines and advanced ones 3. Each routine has its own reps. If you want to gain bigger muscles faster and lose less fat you need to have 8-6 reps in each routine. If you want to first lose fat and then gain muscles do 12-8 reps in each routine.
Now you got muscle building routines covered with this basic tips and advices. We have still more advanced techniques to give you faster results and better details of routines in our eBook. Build Muscle Routines
Building muscle mass is much easier to do when you are armed with the correct information. With the correct information, you’ll build muscle mass faster than you thought possible.
If you’re frustrated with your muscle gain or fat loss goals, I sympathize with you completely, and understand exactly what you are going through. I worked out for years before finally figuring out the correct ways to go about building muscles and losing fat.
I finally figured out that the routines and weight lifting tips touted by professional bodybuilders and the muscle magazines just aren’t going to work for most people. But take heart, you can start building muscle with effective weight training routines and nutrition programs.
Following are a couple of weight lifting tips that I’ve found to be extremely effective in building muscle and adding strength as quickly as possible. Putting together a program that incorporates the following weightlifting tips will point you in the right direction and get you making gains you hadn’t thought were possible. Muscle Building Secret
Building Muscle Tip – An Intense Twist
Arthur Jones, inventor of Nautilus, pioneered the concept of training with 100% intensity, ie, training to failure. And this is an extremely important part of your routine if you are interested in building muscles as quickly as possible.
However, as others caught on toe Arthur’s effective training ideas and the training to failure concept became more widespread, an important piece of advice by Arthur was forgotten. Arthur suggested that people go beyond failure.
And I’m not talking about some of the more popular high intensity techniques available today such as rest-pause, forced reps, drop sets, etc. I’m talking about a very specific way of training to failure that is very effective for building muscle mass.
Arthur Jones suggested that once you could no longer complete another repetition, you should continue pushing or pulling on the weight for approximately another 20 seconds.
Obviously, on certain exercises like squats or bench presses, you either need to work in a power rack with safety pins or have a very good spotter. Muscle Building Secret
Let’s use the bench press as an example of how to use this bodybuilding technique for building muscles. Most people, when they start a rep and get stuck near the bottom, they drop the weight against the safety pins or have their spotter help rack it. Instead, you should continue pushing against that immovable weight for a good twenty seconds.
On barbell curls, you would most likely come to a grinding halt about two or three inches into the rep, when your arms are slightly bent. You know you won’t make the rep but you continue to pull on the bar for as long as you can before finishing the set. Muscle Building Secret
Building muscle, serious muscle is hard work and just eating right, working hard and being dedicated isn’t always enough. Sometimes a bodybuilder needs some help and they get that from the knowing the best supplements for muscle building. There is no one, all-powerful supplement and it takes using a few to get the right combination for each person. Knowing what supplements are important to a bodybuilder can fall into one of the following basic categories:
• Muscle Building
• Energy Production
• Muscle Recovery
Let’s break down what the best bodybuilding supplements are in each of these groups.
Muscle Building It’s no secret that, if you want to build muscle, you need to get a good amount of protein into your system on a pretty regular basis. Protein is one of, if not the premier supplement for building muscle. When this is coupled with creatine, the results can be enormous as creatine is mainly found in the skeletal muscle system. These two supplements work hand in hand like no others. Protein and creatine can be gained through fish, chicken and red meats as well as supplement powder, pill and meal replacements. The combination of these two are a potent combination for bodybuilders. Muscle Building Supplement
Energy Production When it’s time to talk about energy and making sure a bodybuilder has enough to perform at their best, we are taking about carbohydrates. Carbohydrates help to provide energy and stamina during a workout. Complex carbohydrates are also known to aid in rapidly degrading the enzymatic process. Carbohydrates can be obtained through various foods as well as a powder supplement added to a liquid.
Muscle Recovery The way a muscle grows in size is during the recovery phase. As the muscle recovers from a workout, the way the body protects and repairs the muscle is by making more of it. As time goes on, the repairing process builds the muscle up more and more until you have bulging biceps and ripped legs. Vital to this process are a few different supplements and of these is glucosamine. Muscle Building Supplement
Glucosamine aids greatly in the recovery of damaged tissues, such as muscles, from rigorous workouts. One thing to note about this particular supplement is that bodybuilders with seafood type allergies should stay away from glucosamine as it may trigger the food allergy.
These are some of the best muscle building supplements any bodybuilder can use to increase their performance and build great looking muscles. Muscle Building Supplement
If you are planning to build your muscles then you should know two important things, muscle building exercise and the bodybuilding nutrition. In this article I would like to discuss the facts about bodybuilding nutrition. One should understand that the bodybuilding diet is a branch of science and it deals with biochemistry, physiology and human biology. It is very important for everybody to understand the fundamentals which govern body building nutrition in order to truly follow a diet that will help to achieve the desired muscle mass.
The most common conscience amongst world wide nutritionists and dietitians is that in order to increase muscle mass one should follow a complete and balanced diet. The balanced diet which is recommended by dietitians usually differs from the diet which one might hear from TV programs or what one might see on muscle mass building websites. However the facts remain that the effects of a balanced diet on muscle mass building has been proved number of times by various researchers worldwide. Hence if you are truly interested in building muscle mass then you need to follow a complete balanced diet.
The diets marketed by some companies might give you temporary results, however on a long run you will end up losing muscle mass than gaining any. The balanced diet is based on the fact that people who are exercising for muscles will usually have different requirements than ordinary sedentary people. The amount of calories depends on the amount of exercise. The average amount of calories required by a normal person is somewhere around 2400 K Joules per day, so if you are planning to engage yourself in a strenuous body mass building exercise the requirement of calories will rise proportionately. Muscle Building Diets
The quality of food also contributes enormously to muscle building. If you want to build muscle mass without any weight loss then you should consider taking more amount of proteins. Proteins are the basic building blocks of the body. In the mean time you should also take enough amounts of carbohydrates to sustain your body activity. This will ensure that the excess proteins are directly used for body building and are not burnt up for energy.
A complete diet should also include the essential vitamins and minerals in order to maintain good health and contribute to muscle mass building.
The next thing to do is find the source of food which is good in proteins and vitamins. For example fish is good source of proteins and also egg white is a good source of proteins.
Similarly fruits and cereals contain enough minerals and vitamins. Instead of resorting to supplements it is wise to consume naturally available food in a planned and balanced way. This way you will surely increase your muscle mass without any damage to your health. Muscle Building Diets
Quick muscle building is the goal of every underweight guy who hits the gym and embarks on a weight training program for the first time. After all, who wants to wait years for the results?
There are weight training routines designed specifically for muscle building that will have you gaining pounds of muscle mass in a short period of time.
I’m talking 5, 10, 15, even 20 pounds or more in the matter of weeks or a few short months.
And let me tell you, even 10 pounds of pure muscle will transform a physique from a before into an after.
Be forewarned: If you are interested in quick muscle building, it will take hard work, determination and discipline, but the rewards are well worth it. Still with me? Then let’s go!
In order to build muscle mass fast, you need to focus on the big, basic movements like squats, deadlifts, rows, dips, etc. You must put a lot of hard work into these exercises and increase your training poundages or you just won’t grow. Quick Muscle Building
Now, this is common knowledge to a lot of people ,but it’s also where they run into problems because they get the other important factors wrong when tackling a muscle building program with these exercises. They do too many sets and they don’t workout with enough intensity.
So, you also have to shorten your workouts. No more two hour marathon programs that have you in the gym five days a week. Your body needs time to grow so the muscle building can take place. If you are training all the time, your body never has a chance to rest, recover, and build more muscle.
You can’t neglect the role nutrition plays in building muscle mass. Far too many bodybuilders focus completely on their weight training programs and spend a lot of money on supplements. But they don’t take care of their nutrition plan. They don’t eat often enough, they don’t eat the right things, they don’t take in enough protein, and they don’t eat nearly enough quality calories for building muscle muscle mass.
You can’t go hungry. If you’re not full, eat! If you are underweight and trying to add muscle mass quickly, you are going to need a lot more calories than what you are currently taking in. For this program, it’s not just quality that counts, but quantity as well. Quick Muscle Building Use Protein Powders – There is no excuse to skimp in this area. You need plenty of protein. Nowadays, most protein powders taste great and many are pretty inexpensive when compared to food. Mix your protein powder in whole milk or even half and half. Why? Quick muscle building! Whole milk and half and half have fat. You need fat to build muscle. It raises your testosterone, among other things. And you also get concentrated calories.
Remember, you need quantity as much as quality.
Get Plenty of Sleep Staying out late, partying, or just getting four to five hours a sleep a night isn’t going to cut it. You have to make some sacrifices to build quality muscle mass.
Use an Effective Weight Training Program
Here’s a program that, when used properly, will work! You’ll weight train three days per week for quick muscle building. Quick Muscle Building
Squat – Use a weight you normally use for 10 – 12 reps. Do twenty reps. Next week, add at least 5 pounds to the bar.
Dips (if you don’t have a place to do weighted dips, substitute the decline bench press, but do dips if you can). After a couple of warm up sets, do four sets to failure. On the last set, keep doing partial reps after you can’t do another whole rep. If you can do 15 reps, add weight. Quick Muscle Building
Deadlifts – Perform a couple of warm up sets and then do 4 heavy sets of 10, 8, 6, and 4 reps.
For quick muscle building, you need to add weight to your exercises as often as possible. When you’re not working out, try to limit, if not eliminate for a short time, a lot of strenous activities, such as participation in athletics.
And don’t forget to eat!
Give this quick muscle building program an honest try and you’ll be pleased with the results. Quick Muscle Building
What’s the best muscle building supplement available today? You might not like the answer.
And if you don’t, you might want to consider getting away from all those “steroid-like” results ads you are bombarded with in all the magazines.
If you get a chance, take a look back at all the muscle magazines from eight to ten years ago. What do you see?
I’ll tell you. You see a lot of ads for “wonder” supplements, many of which were called the best muscle building supplement available at the time. Only problem is, you don’t see any ads for those muscle building supplements today. Why is that?
Because they just don’t work! Eventuall, consumers figure that out and the supplements stop selling. So the supplement companies come out with the latest, greatest, cutting-edge, best muscle building supplement for you to spend your hard earned money on.
There are a couple of supplements that you still see ads for today. But they aren’t sexy, they aren’t new, they aren’t cutting edge, and they aren’t “drug-like” grey area supplements. So I give two answers to the best muscle building supplement question – protein and creatine.
If you want to make outstanding muscle building progress, put together a solid weight training program, train with a high level of intensity, add poundage to your exercises as often as possible, eat six high protein meals every day, and make sure you are out of the gym often enough to recover from your workouts so that you can build the muscle you are triggering into growing. Best Muscle Building
Oh, and add the dual “best muscle building supplement” to your program – protein and creatine. Protein powders make it extremely easy and convenient to eat six meals a day and to get enough quality protein into your body.
Use Protein Shakes – This will make it easier for you to consume enough calories and protein each day, as well as making it much more convenient to have 6 meals a day.
Here’s a sample weight gain drink you can make up with the best muscle building supplement and use in your muscle building diets.
100 grams of protein powder
2 quarts of whole or 2% Milk
2 cups of skim milk powder
2 cups of chocolate ice cream
4 tablespoons of peanut butter
Mix in a blender and drink throughout the day, in addition to your regular food meals. Add or subtract ingredients based on individual taste preferences and number of calories needed. Best Muscle Building
High quality protein, aka, ‘the real best muscle building supplement’ should be the center point of all your meals. Intense exercise increases demand for protein, which support muscle repair and growth.
When you train with weights, you should eat a minimum of 1.5 grams of protein per pound of bodyweight. If you weight 150 pounds, try and take in at least 225 grams of protein each and every day.
I know this sounds like a lot and you could probably do okay with 1 gram of protein per pound of bodyweight. But if you find it really difficult to gain muscle, this extra protein can help. You don’t have to have carbs or fat at every meal, but you must have protein. When I say protein, I am referring to high quality protein derived from animal sources.
For getting bigger and stronger, the only protein you need to be concerned with are those found in whey, casein (cottage cheese), eggs, beef, poultry, and fish. This is the best muscle building supplement and the cornerstone of your muscle building nutrition plan.
Through in a high quality creatine product and you are good to go. As for the rest, save your money and stick with the dual stack ‘best muscle building supplement’ for massive muscle mass gains. Best Muscle Building
If you are looking for the best way build muscle, there isn’t necessarily one way that will bring you to your desired physique. In reality, it is a combination of many things that will help you build muscle the way you want to. Everything from eating right to doing the proper workout will develop your muscle mass and keep you fit. Here are the 5 best ways to build muscle.
There is no secret that nutrition plays a big factor in the way you build muscle. In order for your muscles to develop, it is vital that you are healthy and fit. Your diet and the kinds of food you eat will determine whether or not you are serious about building muscle. Although it may not seem like it, one of the best ways build muscle is through a healthy and nutritional diet.
There are hundreds of different supplements on the market, but is this truly the best way to build muscle? Depending on the supplement you choose, it can certainly give you that extra boost you need to flourish. Make sure to talk with a nutritionist or health specialist so that you know exactly what you are taking. Anymore, there are a number of ingredients that are put in supplements that many people are not aware of. Find out what you are taking before purchasing it. Best Muscle Building Workout
3. How many reps and sets?
There are a number of different methods to building muscle depending on how you want to build. Whether you want to tone or build muscle, as well as how quickly you want to do these things will determine how many reps and sets you should be doing. The best way to determine this amount is by talking with a workout specialist to put together the proper workout to satisfy your needs.
4. Work out the whole body
Too many people are set on just building their upper body or just their lower body. Although everyone has their own goals and desires, the best way build muscle is by working out the entire body. By working out your legs, it will increase your physique and strength in your upper body in turn and vice versa for your upper body to the lower body.
5. How often do you work out?
There is much controversy over how many times per week a person should be working out in order to build muscle properly. Some people say at least four to five times if you truly want to build muscle. On the other side, people say three times at 60 minutes long will get the job done and allow you to rest your muscles. The reasoning for only three times is because you want to workout intensely, and going more than three times a week will ware down your muscles.
When it comes to building muscle, there are a number of ways you can reach your desired physique. Unfortunately, there isn’t one best way build muscle. By using a combination of the listed tips above, you will be on your way to building muscle effectively and properly. Best Muscle Building Workout