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Posts Tagged ‘how to build muscle’

Ok, great, so you have finally decided that you are going to do something about your skinny physique and try and pack on some muscle mass. Whether it is because you want to look good at the beach or you have just watched another ‘Rocky’ movie or you want to perform better in your chosen sport. So obviously you know that you are going to need to pump some iron. However you may not be aware of what you are supposed to be eating for muscle building nutrition. This short guide will show you precisely what to consume but intially we’ll walk through a few of the basic ground rules for a sensible muscle building diet.

Firstly to build muscle eat more often. Try eating 5-7 small meals per day. This is due to the fact that excess calories are required in order for your body to support muscle gains. If you are not taking on enough calories then you will not be able to build muscle. 5-6 small meals every day will mean that you can take on enough calories without stuffing yourself too much at any single meal.

Secondly, cutting out or severly reducing the amount of junk food in your diet is a must. Go admit it, we are all at times prone to eating junk food at some time and it is these measl that we need to cut out.

Thirdly, you are going to need to take on more water than you are used to. Ensure that you have a bottle of water near you throughout the day to sip from. nearly all of the bodies reactions require water to some degree or other and that includes muscle growing reactions too.

Fourthly, try to divide each meal up into portions of the following amounts of protein, carbohydrtates and fats. Attempt to split your meals in to seperate amounts of 50% carbohydrate, 30% protein with the rest to come from fats.

Fifthly, you need to learn what foods you should be eating for muscle growth. Here is a start to illustrate what some of the best muscle building foods are:

For protein: turkey, chicken, fish and shellfish, eggs, red meats, dairy products. These are terrific sources of quality protein so include them in your daily meals as often as possible. Be aware that these are high in saturated fat so you would be wise to mix them with the following foods that supply protein but with much less fat: Egg whites, Lean meats like poultry and fish, Non-fat or low-fat milk and dairy products (skim milk and cottage cheese are terrific foods), Turkey breast, Lean cuts of red meat and skinless chicken breast.

For carbohydrates and sustained energy release: bread, bagel, pasta cereals, brown rice, oatmeal, and potatoes. For instant bursts of energy try to eat: fruits such as apple, raisins, orange, bananas, grapes and sports drinks.

The fat portion of the meal will naturally come from the foods that you will be consuming and will thus take care of itself. Also be sure to get plenty of vitamins and minerals from leafy green vegetables. If you have enough money for muscle building supplements then go for a decent multi-vitamin, essential fatty acids, whey protein and creatine.

Finally a few words regarding the timing of your meals. To build muscle eat within one hour of finishing your workout, before bed and immediately on rising. If you wish to pack on muscle mass then these are very important times. With the afoermentioned guidelines adhered too you are then in a great position to start packing on some muscle mass.

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There are many advice columns, hyped up products, infomercials, e-books and so on all giving advice about the newest latest and easiest ways to build muscle. So if there are so many different ways to build muscle then why is it so difficult for people to do so? Well the answer is partly in the question. With so much differing advice about, both on the net and in bookstores, web sites and magazines, how on earth is someone new to weight training supposed to make sense of it all?

The new bodybuilder really needs to merely have knowledge of the essential basics in order to start growing therefore much of this information will be irrelevant. So with that in mind here are three sure fire steps to help anyone build muscle easily.

1) Train intensely. Make use of the all time classic muscle mass building exercises such as: deadlifts, rows, squats, benchpresses and pull ups. These are tried and tested exercises that will help you build muscle easily. try to keep away from exercises that promote isolation of individual muscles, these are designed for muscle shaping, carving and defining as opposed to building muscle mass. Get to the gym, hit the weights hard and intensely for 45 minutes then get out and grow.

2) Pay attention to muscle building nutrition. For decades now experienced trainers have been saying that at least 80% of muscle growth success is down to good muscle building nutrition. Even today this is still very true! As a general guide half of your food should come in the form of carbohydrates, protein should make up 30% and the remainder should come from fats.

The following foods are recommended, for carbohydrates: potatoes, rice, pasta, brown breads. For protein: chicken, turkey, beef and fish, especially mackerel and tuna. naturally these foods will supply all the fats that you need. Whey protein, essential fatty, acids, creatine and a good multi-vitamin product would really boost your muscle growth if you can afford them.

3) Rest. Muscle grow whilst you are asleep and at rest so it therefore comes as know surprise that you need to spend quality time resting. Many novice bodybuilders do not understand just exactly how important it is that their body has a chance to recover properly after each workout. Two workouts per muscle group a week will be sufficient for most people.

Yes, I did indeed say it was simple and it is. If you just stick to those basics you too can build muscle easy. basically that is all you need to know, although you can delve much much deeper of course into all of these topic areas. With those points in mind, go out there, train intensely in the gym, follow a good muscle building diet and give yourself time to grow!

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There is much advice floating around both on and offline about how to build muscle fast. As a personal trainer myself here are a few little known facts, building muscle tips and secrets that I personally consider worth your while contemplating on your quest to build muscle mass:

I often hear that you should train each muscle group just once a week. Although this might produce solid progress for extreme hardgainers it is not going to be true for most people. Sure, you should avoid overtraining but like most things in life you won’t get good at something by practicing it just once a week, this is true to a certain extent in weight lifting also. You need to train each muscle more than once a week, probably twice per week being suitable for most bodybuilders. Ideally you should rotate your workouts through periods when you are near overtraining and periods where you near undertraining. This provides times when there is a lot of stress for the body to handle and other times when the body has more time to recover and build momentum for another push. This technique will help you avoid training plateaus.

Ensure that your training sessions don’t exceed 45 minutes. If you think that is not long enough then either your routine is too long or you don’t workout intensely enough. If you really focus on quality and intensity and avoiding distractions 45 minutes ought to be plenty. If your workouts last longer then this then testosterone levels drop dramatically due to the increased production of cortisol which actually causes the body to eat muscle tissue and store fat. completely the opposite to what we are after.

In an ideal world you should put your training sessions in to cycles. after a while your body adapts to a routine so that it no longer stimulates growth. You should try to switch your routine a little bit before gains start to diminish. You ought not to alter your training sessions too often either. Doing this will confuse your body too much and prevent it from getting into a nice groove and feel like you are just simply spinning your wheels.

Regardless of whether you follow the above rules or not you will never make big gains if you simply use the wrong exercises. The classic time proven muscle building exercises are the multi-joint exercises otherwise known as compound exercises. The time proven exercises being: bench presses, rows, squats, pull ups, shoulder presses plus any exercise that moves your entire bod through air ie, not just moving individual limbs. If you use these exercises, with a few of their variations and correct muscle building nutrition then you can’t help but stimulate muscle mass growth. With those tips in mind, go hit the gym and build some serious muscle mass.

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Normally bodybuilding articles talk about how to build muscle, diet, training workouts, muscle building nutrition and so on, however whilst these are all really important there is one things slightly different I would like to introduce to you and your muscle building armoury. It is the reticular activating system (RAV).

The RAV works together with the visual componenet of our brain and diverts our attention to specific things that our sub conscious has programmed into it, to be important to achieve our goals. The day to day actions, sights, sounds, preferences and so on that we get daily are all because of our sub conscious thought process that is continually operating.

Neuroscientists now have evidence to prove this and therefore even skeptics should belive now that positive thinking and the law of attraction work. If you have never heard of the law of attraction before it is basically the asumption that ‘what you think about, you bring about’ or ‘thoughts become things’. Now in the past this was thought of as being a bit to new agey for the majority of people however there is an increasing acceptance of this mental approach worldwide.

Now it doesn’t matter if you take the neuro-scientists approach about it or the metaphysical approach to it because it will work either way. Therefore by reprogramming our subconscious mind it is possible to activate our RAV which in turn will ensure that we take the correct steps to achieve our goals as we will simply be recognisiing the most effective way to get there more easily. Some people will experience beneficial co-incidences that will significantly aid there progress, this is from uncommon but often gives this ‘law of attraction’ a slightly magical feel whereas in reality those things were probably there all the while anyway!

What can a bodybuilder do to benefit from this? Well think about your current thought patterns. What do you say to yourself on a daily basis in your mind. Are they thoughts such as ‘losing weight is impossible for me’ or ‘My muscles won’t grow’ for if they are then that is precisely what your RAV system is selecting for you to notice and take action upon on a day to day basis. It is therefore your everyday sub conscious thought process that you need to alter to positive muscle building thought processes such as: ‘muscle mass come quickly and easily’ or ‘I am getting huge fast’ and so on.

How can these thought patterns be altered? Here are a couple of things to try:

1)       Visualisation: first you need to set aside 5 minutes or so each day to do this. Simply shut your eyes and visualise in your minds eye exactly how you want your physiques to be. Large biceps, huge chest muscle, massive quads and such like, ensure that you can see as vividly as possible this vision and keep it in your mind with a sense of strong self belief.’

2)       Speak out aloud clearly and confidently simple statements like: I am extremely fit and healthy, I am huge and muscular, I am growing more and more each day and so on.

Practice these daily. For most people just 21-30 days is all that is required to over ride the old thought patterns and to start operating on the new ones. Following that, keep doing them in order to continually reaffirm your new beliefs and thought programming.

If you don’t believe that this stuff works then I suggest that you browse through a few sportsmens autobiographies or sports studies books, I gaurantee that you will find these discussed in great depth, particularly visualisation which is a riculously effective technique that should get daily usage!

Ok with these positive thoughts and feelings in mind, go build muscle mass!

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As we are all aware a good muscle building diet is critical to build muscle mass. The timing of your meals is also important. Around two hours prior to your workout is when I recommend you eat your meal. This should give enough time to mean that you don’t hit the gym when you are bloated or still feeling full and sluggish.

Ideally this preworkout meal should be something that you are used to and that you know won’t make you feel heavy and bloated as you want to be at your best to give your all in the gym. Make sure it contains slow burning energy such as that found in rice and oatmeal and that you consume the protein part first. You are in danger of becoming tired if you eat the protein after the carbohydrate. This happens because both the protein and carbohydrate cause the body to release certain chemicals that affect the brain. Protein releases tyrosine which signals your brain to be alert and energetic whereas the carbohydrate triggers the release of tryptophan that tells the brain to become sleepy. Therefore always take on the carbohydrate second.

If you really want to know how to build muscle fast then great advice is to drink a protein and carbohydrate shake about half an hour before you workout. This will significantly boost your energy for your workout. Ingredients ought to include whey protein, maltodextrin, wxymaize or dextrose. Try to aim for 25 grams of protein and around 40 grams of carbohydrate. Doing this will boost your insulin levels which is one of the bodies most powerful muscle building hormones. Furthermore it will also cut down the amount of cortisol that is produced by your body which has a negative impact on muscle building.

Remember that you aren’t going to breaking any personal bests in the gym if you are feeling tired and hungry when you start your workout. Always try to have fruit or meal replacement powders or bars handy should you not have time for a proper pre-workout meal.

If you are a regular coffee drinker then try and switch your coffee for a green tea which contains less caffeine but has lots more health benefits. One more thing, don’t forget to keep taking on board the water all day. Ok bear those things in mind and you’ll be hitting the gym in peak mode for an awesome muscle stimulating workout which you will be able to grow from because you will have had the correct muscle building nutrition.

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Everyone knows to build muscle mass one of the best exercises for the upper body is the bench press. Definetely one of the questions most bodybuilders want to know the answer to is: how much can you bench press?’. Of course i is probably not the best measurement of total all round body strength it does naturally have a very macho feel to it and of course is very impressive. So lets cut to the chase and find out how to build muscle fast and get a bigger bench press:

Grow your triceps. As much as two thirds of the complete muscle mass on your arms is made up of the tricep muscle. it is more than likely that weak tris are restricting your bench press progress. The best exercises to build muscle mass on your triceps are using barbells and dumbells: close grip bench-presses and skull crushers. Isolation exercises like tricep press-downs are less effective. They will definetely help add weit to your bench press.

Experiment with training your triceps completely seperately. More often than not muscle building programs will suggest that you train the triceps along with the chest. Try training them on their own for a change. Doing so means you can hit them when they are completely fresh and really rip them to pieces and trigger muscle growth. Do this for a number of weeks and see how much more poundage you can press.

Variety. have you been following the same routine for a number of weeks or months? time to switch things around a bit. Your muscle won’. Keep changing things, they can be subtle changes like altering the grip width or reversing the order of your routine or they can be larger changes like doing super sets, compound sets and so on, these will give you a real pump by the way.

Make sure you are not doing too much! While with most things in life more is better, in muscle building this is not quite true. Too much training for your chest muscles means it takes longer for them to recover and develop. Focus on intensity and technique as opposed to quantity. A short intense workout is much more effective than a long drawn out one.

Decent rest. Your muscles are not going to grow in the gym! Their growing time is when they are resting. If you don’t allow then enough time to recover they ain’t going to get bigger. Of course do not workout again when your muscles are still, a fair rule of thumb is to limit yourself to 6-9 sets each session for each muscle group, any more and you risk overtraining.

Take a rest from training. if you have hit a chest muscle mass building plateau then have a break. Allow your body to fully recuperate and eradicate all the strains and return a week or so later doubly motivated.

Use negatives as a form of pushing your chest muscle harder during a bench press workout. Negatives are when two spotters (gym partners) help you press the weight up but then let you lower it under full control. This is done because people are able to lower more than they can lift. Therefore if we are able to make the body lower more weight it is probable that this will aid us for the lifting phase too. The lowering portion of the lift is know to trigger more muscle growth than the positive effort phase.

Do a diet review. Are you taking on board a minumum of 5 meals a day whilst consuming at least 1 gram of protein per each lb of bodymass? If not then you may be restricting your progress by not following an effective muscle building diet. In each meal try to get the proportions of them to be 50% carbohydrate, 30% protein and the rest can be made up of fats. Take supplements if you have the money to, things like: essential fatty acids, whey protein and multi-vitamins are great starting points.

Focus on your technique. Are you pressing correctly. Poor technique can shift the focus away from the chest muscles and can also put you at increased risk of injury. Ensure you are not moving your feet up off the floor and that your hands are not grasping the bar too closely together, these are two easy and often made errors.

By following the guidelines above you will be giving yourself the best chance to build muscle mass on your chest fast. Just do it!

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‘Why am I not getting bigger?’ is one of the most often questions asked globally from bodybuilders. After all you are training hard, with good muscle building nutrition in your diet, yet your gains are still minimal. Your motivation can be dramatically reduced by the sense of frustration after months of effort. So what is the answer? Well, there are a few likely causes, see if any of these ring a bell with you, together they show you how to build muscle:

1) Is your calorie intake high enough? Many hardgainers are simply under eaters. Lack of muscle mass is often due to this. Eating lots and often is the key to weight gain in bodybuilding! Eating every two hours is a good guideline and will enable you to take on board as many calories as possible. Make sure you snack lots on food such as: dried fruit and nuts, yoghurt, cottage cheese,  cereal and milk, protein bars, fresh fruit, and protein shakes, etc

2) Are you getting enough protein? To build muscle mass fast you should aim for 1.5 grams of protein per pound of body weight daily. Excellent protein sources include: chicken, fish, turkey as well as dairy products. As you want to bulk up do not by the low fat variety for every product you need the excess calories. Sure you need quality calories but make your life easier and eat everything, remember you can go through a cutting up stage in a few months time. A great way to take on board quality protein is to purchase the large tubs of whey protein.

3) Has your workout become unstimulating? If you can dictate out loud your session off the cuff then that likely means you have been using the same workout for a decent length of time already. Lots of variety is required in order to keep your muscles growing. How about varying things around using, super sets, drop sets, partials, negatives and so on. You may just try doing the same routine only backwards and se how that change works, how about doing 10 sets consisting of 10 reps for just one exercise like the benchpress (get ready to be sore!) how about taking a week off from your session to allow your body to completely recover. Make sure you use any of the endless variations that are possible.

4) Are getting enough rest? Have you ever witnessed someone go to the gym and then come out with more muscle than when they entered? Never. Obviously, your muscles grow when you are at home resting, not when you are pounding iron in the gym. If you are not resting lots then you are limiting the amount of time available for the muscle to grow. If anything over compensate and give your body more than enough time to grow. Try limiting your workouts to one muscle group per week. Also decreasing the amount of sets done for each body part, try just 3-5 intense sets per bodypart per workout. Think that is not nearly enough, give them a go and see what happens!

5) Are you consuming enough water? If you are skimping on the water then you really are limiting your progress. A lot of water is required in order for your to build muscle mass. Always carry a water bottle with you and use it frequently.

So the initial question: “Why am I not growing faster?’ as you can tell certainly has more than one response. Answer the list of question in this article and if you need to adjust something then start doing it today. If you are not meeting just one of the above points then you may well have found the reason for your limited growth. If there are more than one of these points that your bodybuilding lifestyle does not meet then urgent change is required. Of course there are heaps of other reasons why you might not be growing but the above are the usual culprits. Now go pump some iron and start growing!

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Faster growth is the aim of every bodybuilder. No-one enjoys waiting, we all want results now. So it is very frustrating that it takes months or years to build muscle mass. However we are able to decrease the time it takes to build muscle. So here are 10 hot tips that show you how to build muscles fast. Here they are:

1. The Overload Concept. This really means that you should be aiming to improve in the workload in any way at every workout. On a consistent basis you need to push for improvements so that you are stimulating your muscles to grow. Repeatedly changing the stress placed on the muscle will keep the muscle being stimulated for growth.

2. Keep your reps between 8-12. This repa range is proven to be the most efficient for increasing muscle size. Increases in strength will definetely occur in the 3-6 rep range but the size is stimulated more in a slightly higher rep range. If you are doing over 15 reps whilst your muscles will increase in stamina they will not increase in actual size as much as a different type of muscle fibre is being triggered.

3. No more than 6-9 sets should be done for any particular bodypart per session. You risk overtraining by doing more than that. This will keep your workouts more intense and stop the body releasing catabolic hormones which adversely affect muscle growth. Keep your workout nice and intense to about 45 mins ideally.

4. Get enough calories inside you. You must support your muscle growth with an excess amount of quality calories. To support muscle growth an excess supply of calories is required. You need to consume plenty of rice, pasta, breads, fish, and lean whit meat ast these are sources of quality calories.

5. Consume more protein. Protein is required for muscle to be repaired and built. If you don’t have enough protein then you won’t be able to build muscles fast. You can get an approximate calculation of the protein you need by:
Your Lean Weight Mass in kg multiplied by 2.75 = Your Daily Protein Requirement

To calculate your lean mas weight you first need to find out your body fat percentage. This can be undertaken at any gym or an easier way is to eat one gram of protein per pound of your bodyweight.

6. Eat fat still! This is a good recommendation due to the fact that it will increase the anabolic muscle building hormone that is released by the body. Some weight trainers adopt the use of powerful steroids to do this however a good bodybuilding diet can do this also to some extent.

7. Liquids. Many chemical reactions in the body require water in order to take place including muscle building ones. It is much better therefore to increase the amount of water you take on board. This is an excellent tip often overlooked when people try to build muscles fast.

8. Take it easy on the aerobic exercise and cardio workouts. This happens because aerobic training session will cause the body to secrete catabolic hormones into the blood strem that will actually lead to muscle breakdown. It will also at the same time reduce the number of calories that your body has that you wish to preserve so that you can be building muscle as whilst you are resting.

9. My number one favourite: Sleep. Your muscles can only grow and repair themselves during periods of rest and sleep is clearly a key rest period. Ensure you drink a protein chake before you sleep. Starving your body overnight is the last thing you should be doing if you want muscle growth. At sleep your muscles have an increased supply of blood, your metabolism slows down and muscle growth hormones are released. These are all perfect combinations for fast muscle growth.

10. Be committed. Don’t give up on your goals. You won’t be turning in to. a considerable gain in muscle mass is possible over a three montsh period by following the above suggestions. The above tips are practiced by many experienced bodybuilders and I assure you they really do show you how to build muscle fast.

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“Can I build muscle mass at home or do I need to go to a gym” is a frequently asked question?. ‘No’ is the resounding answer. Of course there are disadvantages and advantages of working out both in a gym and at home. You can easily build muscle home.

Exercising in a regular gym allows you access to all sorts of new and more sorts of equipment, you can gain professional advice more easily too, plus it is probably going to be much less dangerous. However training in a gym can be annoying sometimes if you have to wait for a particular piece of equipment or the other gym users are sat around gossipping and not really interested in getting big.

As regards working-out at home, there are many benefits to this: no fee (my favourite), no hassle travelling there and parking, workout with your shirt off, you can play your own music, no queing for equipment and you don’t have to worry about what other people are thinking about you when you are shouting at the bar for motivation.

The downsides however are that you will have to make an initial outlay to buy some new equipment, however this equipment will likely last for a long time and can always be sold second hand anytime, you may also get some harsh words from your significant other if you take up to much space in the house.

Working-out at home allows you to build muscle mass at your convenience and if you go by the following how to build muscles fast at home guidelines you should not have a problem working-out at home:

1)Find a suitably large space, such as a garage, basement or spare room. A much safer option is to workout on a ground floor as it will be stronger. A well ventilated area would also be a bonus. If you workout in a garage ensure that no water can leak in as this will inevitably damage your equipment.

2) Anything easily damaged should be removed. On youtube there is a great example of this with a guy putting the end a weighted barbell pole into the side of his glass fish tank! humourous to view unless it is your tank. A permanent spot will prevent problems like this, imagine if you put a barbell clean through a computer screen or dropped a disc on a laptop.

3) Purchase these pieces of equipment: a normal weights bench, squat stand, a workout mat, a pull up bar and a set of cast iron barbells and dumbells. There are some great innovative pieces of equipment out there so take a look around but make sure you buy very sturdy equipment that will last, don’t skimp on quality as it is going to take a lot of hammer!

4) Create a decent program. Top quality muscle mass building exercises can be done with that equipment. Bench-presses, squats, pull-ups, dead lifts are all must have compound exercises which should be made use of followed by movements such as: barbell curls, upright rows, shrugs, shoulder presses, lunges, lateral raises and bent over rows are also good to use.

5) Be safety conscious. You are likely to be working out out on your own, so avoid one rep maximum exercises unsupervised and get a friend to come over and assist if you wan to do some. Lock all weight discs tightly to the barbell before lifting. Many benches allow you to insert a special metal pin in at the lowest point of your lift, when the bar is just higher than your chest, do this because if you can’t press it up again then you can rest it on the pins until you can press it, do the same thing on the squat stand also.

So, by following the above ‘how to build muscle home guidelines’ you can have a great workout, build heaps of muscle mass and all in the convenience of your own home.

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In this in-depth Burn the Fat Feed the Muscle review, we will take a look at whether or not this type of program truly works and what it can do for you and your weight loss goals. The biggest hindrance of learning how to build muscle mass is trying to rid the body of unwanted fat. In order to burn fat and feed your muscles, it takes dedication, hard work and a great deal of stamina. Burn the Fat, Feed the Muscle is certainly not for the faint of heart, it is packed full of information about the kinds of foods you should eat, the types of exercises you should be doing and, most importantly, muscle building.

Impressivley enough, the main essence of the Burn the fat feed the muscle program is to do as it is called- help you burn your fat tissue. It does so while preserving muscle, water and lean tissue. As you read through this Burn the fat feed the muscle review, you will noticve that many people claim to have a big drop in their weight at the beginnig of the program, this is due to losing water as well as some fat and lean muscle tissue. The goal of Burn the Fat, Feed the Muscle is to ultimately reduce the amount of lean tissue that’s lost and produce real, recognizable fat loss.

Everyone can benefit from the Burn the fat feed the muscle program, as it is designes for everyone from huge weigtlifters to stay at home moms and teenagers. As you’ll learn in this Burn the Fat Feed the Muscle review, this program is designed to educate and provide a lifetime of knowledge to its readers. You will learn about successful eating habits, the best elements to get and stay healthy as well as helpful information about the how and why of fat loss.

This program is not a diet, you will not be restricted to the kinds of foods you can and cannot eat, and you won’t be reduced to eating only protein. Instead, as you can see from this Burn the Fat Feed the Muscle review, this program give you the knowledge you need to make informed, educated decisions about the kinds of food you eat. The overall best aspect of this program is the chapter on goal setting.Losing weight doesn’t just come from using pills, potions or any other miricle. If you’re committed to being in the best shape you can be then this program is what you’ve been looking for.

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