Archive | Building Muscle

Get Muscles – Go For a Sharp, Angular and Sexy Look Instead Of A Bulky One

It is almost inevitable for a man to be interested in muscle building. However, many men never seriously attempt it as they think that they have to look like a meat head in the process. Traditional techniques that offer advice on muscle training will usually focus on just three different exercises to get muscle.

The three exercises will be the squat, dead lift and the bench press. While these are great exercises for muscle growth, they will often make a person get muscles with a rounded look. If you notice the physique of some of the bodybuilders who go through intense workouts, you will notice that they have a rounded frame which is not really attractive. The body will have a lot of muscle mass, but, on close inspection, will reveal rounded legs and hips that are not really attractive for a man.

Also, the traditional form of muscle building or muscle workouts will result in muscles that will be much larger during the workout than when a person is resting. It is better to get muscles in such a manner that they are pumped and hard at all times and not just during or immediately after a workout.

Another reason for a person to get muscles in a manner that does not add bulk is because bulky bodybuilders rarely look good in anything other than a muscle shirt. One should aim for a look that will suit all types of clothing. A suit is a clothing item that will rarely look good on bulky bodybuilders. They will have to wear wide pleated pants that do not really go well for a suit. A sharp, angular physique will however allow a person to wear any type of clothing while also looking very fashionable in them.

To get muscles that look sexy and angular as opposed to a rounded and bulky look, one would have to train unconventionally.

If you are interested to get ripped in such a way that will result in a lean, hard and angular physique, you will need to train very differently and can follow the website mentioned in the link below to get more information about that type of training.

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Get Muscles – Go For a Sharp, Angular and Sexy Look Instead Of A Bulky One

It is almost inevitable for a man to be interested in muscle building. However, many men never seriously attempt it as they think that they have to look like a meat head in the process. Traditional techniques that offer advice on muscle training will usually focus on just three different exercises to get muscle.

The three exercises will be the squat, dead lift and the bench press. While these are great exercises for muscle growth, they will often make a person get muscles with a rounded look. If you notice the physique of some of the bodybuilders who go through intense workouts, you will notice that they have a rounded frame which is not really attractive. The body will have a lot of muscle mass, but, on close inspection, will reveal rounded legs and hips that are not really attractive for a man.

Also, the traditional form of muscle building or muscle workouts will result in muscles that will be much larger during the workout than when a person is resting. It is better to get muscles in such a manner that they are pumped and hard at all times and not just during or immediately after a workout.

Another reason for a person to get muscles in a manner that does not add bulk is because bulky bodybuilders rarely look good in anything other than a muscle shirt. One should aim for a look that will suit all types of clothing. A suit is a clothing item that will rarely look good on bulky bodybuilders. They will have to wear wide pleated pants that do not really go well for a suit. A sharp, angular physique will however allow a person to wear any type of clothing while also looking very fashionable in them.

To get muscles that look sexy and angular as opposed to a rounded and bulky look, one would have to train unconventionally.

If you are interested to get ripped in such a way that will result in a lean, hard and angular physique, you will need to train very differently and can follow the website mentioned in the link below to get more information about that type of training.

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Getting the 8 Pack Abs You Dream About

In the past it was all about losing that big belly and getting a flat belly, well that has not changed. Every guy at one stage or another in his life has wanted, wished or even tried getting that flat belly with rock hard 6 pack abs. Some guys do get that 6 pack but some guys train their abs all the time and still do not get that 6 pack.

So I am here to tell you that you can get an 8 pack if you do simple exercises the right way and you mix in a good diet in there. First of all I will say ever since Twilight everyone wants that Lautner 8 pack, but the reality is not everyone is meant to have 8 packs, maybe your genetics allow for a 6 pack or a 4 pack allocation. Many bodybuilders and fitness models have trained hard and not gotten 8 packs but have gotten a hardcore midsection that the rest of us wants.

So lets get down to business, if your diet is composed of only take away and junk food then your chances of getting that hardcore mid-section are very slim unless you are a genetic freak, no matter how much you exercise. Secondly you should treat your abs just like any other muscle in your body when it comes to your training, your abs need rest so over training is no good for proper growth and recovery. Besides you exercising your abs, other workouts also put pressure on your core so you are indirectly training your abs when you do alter workouts such as heavy lifts. You need to drink a lot of water as it is essential for muscle building and recovery because you need to replace water lost during your workout and because your body is made up of mostly water you need it in order for your body to recover and to increase blood volume because your blood carries all essential nutrients needed by your body.

Now down to the exercising bit, I will tell you a little secret, all ab exercises work for a certain amount of time but after a while repeating the same ab exercises in the same rep range, your body gets used to it and no longer deems it necessary to grow more and thicken, so you reach a plateau even with abs. What you should be doing to get results is to have two days a week dedicated to training abs or mix it in with one of your other workouts that don’t take out too much of your energy and do 3 sets of 25 crunches or sit-ups then increase it the next week, the sets or the number of reps so your body does not get used to it. You should exercise till failure to push growth. And on day 2 of ab training you could do hanging leg raises, jacknives, planks or various other ab exercises increasing intensity every week. Every couple of weeks you could change your combination to keep your ab muscles guessing and growing.

The important thing is not necessarily which ab exercise you do but whether its testing your limits and that you change things up every now and then. And oh before I forget add some intense cardio to burn some belly fat.

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3 Reasons Why You Should Use A Weight Lifting Program Chart

One of the most unused tools available to those individuals looking to add muscle mass to their bodies is a weight lifting program chart. Although they come in many forms, the basic purpose of these charts is to provide a way to document and analyze your strength training progress. If you are serious about adding muscle, you need to work off a weight lifting program chart. Here are three reasons why:

Reason #1: Motivation. I don’t know about you, but I keep my weight training chart up all the time. Why? Because it is a constant reminder of a crucial part of my life: adding and maintaining muscle mass to my body. Each time I see the chart I remember the intensity of my last workout, and more times than not, I start getting mentally prepared for my next workout. Its a great motivator.

Reason #2: Quicker muscle gains. Do you like watching athletes break records? Me too. Well, why don’t you set up your own records to break? That’s exactly how I use my weight lifting program chart. On mine, not only does it show my last 2-3 months of workouts, but it also shows my record bests for each exercise. By constantly challenging yourself against yourself, you will see quicker gains because you will be using your personal best as the goal to beat (and not just the dull routine of keeping track of what you did for that workout).

So remember to include your personal bests for all the exercises you are doing, not just your bench press. And I’ll tell you what, nothing is quite as satisfying as knowing that you just performed at your best. Breaking records can, and should, be just as fun for you, even if you aren’t a professional athlete.

Reason #3: More efficient workouts. I know some guys that lift weights and never keep track of anything. Now, some of them do gain muscle. But my thinking is that they could be adding muscle mass at a much quicker pace if they could analyze their prior workouts from their weight lifting charts.

Who do you think will gain and maintain muscle mass more efficiently?

Weight lifter A is ready to workout. He vaguely remember what he lifted during is last session. He throws some weight on the bar and starts doing some reps. After a few reps, he stops because the weight is too light. So now he adds some more, but again has to stop because now the bar’s too heavy. He’s wasting precious time and energy.

Weight lifter B is ready to workout and looks over his program chart. He sees that in his last three bench press sessions, he has steadily increased the weight by ten pounds each time. He finds out what he lifted during is most recent workout and adds ten pounds to that number. He’s now ready to have a challenging workout.

See the difference in the two weight lifters?

If building more muscle is going to be a priority in your life, you need to use a weight lifting program chart. It will give you additional motivation to workout, cause you to get quicker muscle gains by challenging yourself, and allows you to have shorter, more efficient weight training sessions. Be sure to put your chart somewhere where you can see it often, and never do a workout without documenting your results

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Building a High Intensity Training Workout Routine

As a high intensity training coach for strength athletes I often, and sometimes on a daily basis, get questions about how to build a workout routine, how to advance a workout routine or what the next step is in reaching individual potential. I always keep it simple stupid using the basic theory of HIT.

I wish I could say it is just experience that allows me to answer these questions but it is actually a combination of critical thinking, experience and an understanding of how people around us including athletes, differ… based on their genetic makeup. What I am saying is that although high intensity strength training is probably the most effective training ever, because of it’s efficiency and the way our bodies are designed, we still all have different genetic fingerprints and in applying the theory of high intensity training properly, is the key to the puzzle.

It is no secret that we are all genetically different, from our fingerprints to the individual differences that make us up. If you look at color we have albinos at one end of the spectrum and Negros at the other. This difference also is directly related to tolerance to sun light where an albino can tolerate very little volume of sunlight where as a Negro can tolerate much more. These are genetics! Same applies to muscles, height, IQ and a list of others.

Same can be said for tolerance to exercise, although we are physiologically the same we are genetically different. This is the reason when I build an exercise routine I customize it to the individual using it. There is no One Size Fits All totally!

In saying there is no one size fits all, there are exercises that are very effective which turn on the growth mechanism of the entire body. These exercises are what I call the big exercises such as deadlifts, squats, rows, high pulls, dips, bench presses and their alternatives. When building any workout, I use a cross hatch of these exercises, based on the person’s goals and augment these exercises with other effective but less stressful exercises. By using the thermometer of volume and frequency to adhere with brief and infrequent workouts, I ask a number of questions to get a read of what their genetic makeup might be. This might include:

o What they feel their weaknesses are

o What their rate of progress has been for the past 3 months

o What their energy levels are at the moment

o What their current workout frequency is

o What level of intensity are they applying

o What their diet is like and what do they tend to eat

o What is their body fat percentage at the moment

o How long have they been training

o What training have they been initiating; high volume or high intensity

o Do they include aerobics or cardio training and why

These are just a few. In asking these questions I am painting a picture of who they are genetically, and the road they have traveled, to get to the point of where they are presently. If they are searching out a workout routine and find me, in most cases, the way they have approached their goals has been unsuccessful. What I find in many cases is that they are floundering. They have gone months and years without meaningful progress due to two things.

1- Not cooperating with their genetics

2- Not applying properly, the Theory of High Intensity Training, which stated simply is that exercise must be intense, brief and infrequent.

It is no secret that you can train either hard or long but you can’t train hard and long. The theory of HIT indicates quite simply this…

1- You must stimulate muscular growth with an intense contraction i.e. going to failure or beyond…

2- Your training must be brief as to

3- Allow the body to not only compensate but overcompensate or adapt to that stimulation.

Did you know that you can increase your strength beyond 300% however your ability to recover may increase on 50%?

The body only requires you to stimulate an adaptive response once, not over and over again and because any more than is minimally required takes away from the growth and recovery process and since the body systemically recovers, then whatever is left over goes into overcompensation, laying down muscle… then your training must be brief and infrequent. And all this hinges on one thing… genetics!

I find…

A properly designed program, including one for bodybuilders is really a strength program because muscle and strength are relative.

This means that it is necessary to do only what is minimally required to stimulate an increase. Any more than what is minimally required is overtraining! This means only one set per exercise… remember, you do not have to stimulate a response over and over again. Your goal is not to do more work, leave that to the distance runners!

There is also no reason to do a number of sets and alter rep range, every rep up until the last almost impossible rep performed that turns on the growth mechanism of the body is nothing more than a warm up.

The higher the rep range, the less stressful due to the weight being employed.

Big basic exercises, as previously mentioned, should be the core of your workout routine augmented with smaller exercises like curls, laterals, pull downs, triceps extension etc if necessary.

All big basic exercises do not have to be done in each workout, rather, performing just one or sometimes two per workout is plenty along with one or two smaller exercises.

In a split routine you can have up to 4 or more split workouts with rest days between each while experiencing amazing progress. You will not loose size but gain!

Rest days in general range most effectively between 4 days all the way to 14 days, based on genetics and the level of the trainee. A very advanced trainee who can generate very intense contractions thus strength may need 7+ days of rest as would a less experienced trainee who has a low tolerance to intense exercise. Both will advance, yet at different rates.

Advanced athletes require more intense contractions to advance, along with longer rest times. Higher stress intensity techniques are required and work very well in all exercises if managed properly.

Both beginners and advanced athletes require big core basic exercises to turn on the systemic growth process of the body.

Tracking progress means tracking your strength gains. You will either gain reps or strength or both which will result at a future point as a muscular bodyweight gain.

Diet plays a major role in performance, progress and recovery. There must be quality cement in place to build the house. Macro-nutrient manipulation in many cases is very beneficial, allowing the bodies natural systems to be used most efficiently. Processed anything should be limited.

Remember, you grow outside the gym not in it! It is an ends to a means. Use these factors when building your H I T workout routine and watch your progress speed along to reaching your genetic potential.

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Eat a Dozen Eggs a Day to Skyrocket Your Testosterone and Muscle Gains

Eggs are a very powerful food in general, they are known as a super food, but when it comes to bodybuilding and gaining a lot of muscle mass they are the perfect food to have in your diet. The high protein content and nutrient dense yolk create a perfect food for increasing testosterone levels and gaining muscle.

High protein content

Eggs contain the highest quality protein you can get; the only higher protein source is whey protein. The egg white and egg yolk both contain about the same amount of protein.

Protein is the number one component your muscles need to grow the better the quality the more of it can be absorbed and converted into muscle tissue by your body.

Hormone boosting fats

The egg yolk contains all the fats. Most importantly it contains high amounts of healthy cholesterol. The cholesterol is what will skyrocket your testosterone levels – testosterone is derived from cholesterol. An average egg contains about 200mg of cholesterol. To see noticeable results eat at least 800mg of cholesterol, this equates to about 4 large eggs.

How to eat so many

Cooking a dozen eggs can be time consuming. You can eat eggs both cooked and raw; just make sure either way you eat the whole egg, white and yolk, to reap all the benefits.

When cooking your eggs fry them in coconut oil or butter. Add plenty of fat for scrambled eggs. Boil them or poach them, have them however you prefer.

Add raw eggs to your protein shakes. If you can handle it gulp them down whole on there own.

Extra nutrition

For extra nutrition mainly from the egg yolk, which should be a bright orange or yellow color, if it is pale it usually means the egg isn’t that good quality. To get the best eggs make sure they are grass fed instead of corn fed. Eat organic, free range eggs. You can even get eggs that are omega 3 rich, these are the ones you will want for the most nutrients.

Aim to eat 4-5 eggs for breakfast. Then maybe a few raw eggs in an afternoon shake and then some more cooked eggs before bed. This will give you optimum results, giving your body a constant supply of protein and fats – for muscle growth and anabolic hormone elevation. Combine this with an intense muscle building workout for amazing gains in muscle mass.

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Hardgainer Workout – 3 Simple Tips to Crush Your Skinny Genes and Gain Massive Muscle

It is not very rare for ectomorpic individuals also known as “hardgainers” to get frustrated and discouraged when they begin trying to build muscle and gain weight. Having an ectomorphic body type means that our body requires a completely different set of rules and techniques when working out. The main reason for this is due to the fact that our muscles are much more sensitive to strain and tend to breakdown much more quickly, as well as taking an extended amount of time to heal.

In order for an ectomorphic workout to be effective, we need to take into consideration the way our body and muscles function and handle different types of strain and intensity. The following are 3 quick and easy tips to remember that will help you to start gaining the muscle mass you are working so hard for.

Rest more Lift Less

It is absolutely crucial that you spend more time out of the gym resting and recovering that time in the gym lifting weights. It has been shown in a number of studies that an ectomorph’s body responds better to workout sessions that last no longer than 1 hour, 3-5 times per week.

Compound Exercises are Key

This is another very important thing to keep in mind, since we only have about an hour to workout, it is crucial that we hit as many muscle fibers within the targeted muscle groups as possible. Remember that the more muscle fibers that are worked the better the results. Compound exercises are exercises that hit more than one muscle group at a time and therefore work the most muscle fibers in less time. It is for this reason that you need to stick with compound movement exercises such as:

-Bench Press

-Squats

-Clean and Press

-Skull Crushers

-Barbell Curl

-Military Press

-Dips

-Deadlifts

Longer Time under Tension = More Muscle Gains

With an ectomorphic body type, you should be focusing on lifting with a tempo that allows your muscles to be under tension for a longer period of time. Most people lift with a tempo of 2 seconds to lower 0 rest and then 1 second to push or pull the weight to the starting position. However studies have shown that increasing the time under tension especially in the isometric phase works more muscle fibers. So instead of a 1,0,2 ratio increasing it to a 1,0,4 ratio would work out way more muscle fibers which means more muscle growth. Other methods that would help would be to include things like:

-Supersets

-Half Reps

-Assisted Reps

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Hardgainer Workout – 3 Simple Tips to Crush Your Skinny Genes and Gain Massive Muscle

It is not very rare for ectomorpic individuals also known as “hardgainers” to get frustrated and discouraged when they begin trying to build muscle and gain weight. Having an ectomorphic body type means that our body requires a completely different set of rules and techniques when working out. The main reason for this is due to the fact that our muscles are much more sensitive to strain and tend to breakdown much more quickly, as well as taking an extended amount of time to heal.

In order for an ectomorphic workout to be effective, we need to take into consideration the way our body and muscles function and handle different types of strain and intensity. The following are 3 quick and easy tips to remember that will help you to start gaining the muscle mass you are working so hard for.

Rest more Lift Less

It is absolutely crucial that you spend more time out of the gym resting and recovering that time in the gym lifting weights. It has been shown in a number of studies that an ectomorph’s body responds better to workout sessions that last no longer than 1 hour, 3-5 times per week.

Compound Exercises are Key

This is another very important thing to keep in mind, since we only have about an hour to workout, it is crucial that we hit as many muscle fibers within the targeted muscle groups as possible. Remember that the more muscle fibers that are worked the better the results. Compound exercises are exercises that hit more than one muscle group at a time and therefore work the most muscle fibers in less time. It is for this reason that you need to stick with compound movement exercises such as:

-Bench Press

-Squats

-Clean and Press

-Skull Crushers

-Barbell Curl

-Military Press

-Dips

-Deadlifts

Longer Time under Tension = More Muscle Gains

With an ectomorphic body type, you should be focusing on lifting with a tempo that allows your muscles to be under tension for a longer period of time. Most people lift with a tempo of 2 seconds to lower 0 rest and then 1 second to push or pull the weight to the starting position. However studies have shown that increasing the time under tension especially in the isometric phase works more muscle fibers. So instead of a 1,0,2 ratio increasing it to a 1,0,4 ratio would work out way more muscle fibers which means more muscle growth. Other methods that would help would be to include things like:

-Supersets

-Half Reps

-Assisted Reps

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3 Reasons Why You Should Use A Weight Lifting Program Chart

One of the most unused tools available to those individuals looking to add muscle mass to their bodies is a weight lifting program chart. Although they come in many forms, the basic purpose of these charts is to provide a way to document and analyze your strength training progress. If you are serious about adding muscle, you need to work off a weight lifting program chart. Here are three reasons why:

Reason #1: Motivation. I don’t know about you, but I keep my weight training chart up all the time. Why? Because it is a constant reminder of a crucial part of my life: adding and maintaining muscle mass to my body. Each time I see the chart I remember the intensity of my last workout, and more times than not, I start getting mentally prepared for my next workout. Its a great motivator.

Reason #2: Quicker muscle gains. Do you like watching athletes break records? Me too. Well, why don’t you set up your own records to break? That’s exactly how I use my weight lifting program chart. On mine, not only does it show my last 2-3 months of workouts, but it also shows my record bests for each exercise. By constantly challenging yourself against yourself, you will see quicker gains because you will be using your personal best as the goal to beat (and not just the dull routine of keeping track of what you did for that workout).

So remember to include your personal bests for all the exercises you are doing, not just your bench press. And I’ll tell you what, nothing is quite as satisfying as knowing that you just performed at your best. Breaking records can, and should, be just as fun for you, even if you aren’t a professional athlete.

Reason #3: More efficient workouts. I know some guys that lift weights and never keep track of anything. Now, some of them do gain muscle. But my thinking is that they could be adding muscle mass at a much quicker pace if they could analyze their prior workouts from their weight lifting charts.

Who do you think will gain and maintain muscle mass more efficiently?

Weight lifter A is ready to workout. He vaguely remember what he lifted during is last session. He throws some weight on the bar and starts doing some reps. After a few reps, he stops because the weight is too light. So now he adds some more, but again has to stop because now the bar’s too heavy. He’s wasting precious time and energy.

Weight lifter B is ready to workout and looks over his program chart. He sees that in his last three bench press sessions, he has steadily increased the weight by ten pounds each time. He finds out what he lifted during is most recent workout and adds ten pounds to that number. He’s now ready to have a challenging workout.

See the difference in the two weight lifters?

If building more muscle is going to be a priority in your life, you need to use a weight lifting program chart. It will give you additional motivation to workout, cause you to get quicker muscle gains by challenging yourself, and allows you to have shorter, more efficient weight training sessions. Be sure to put your chart somewhere where you can see it often, and never do a workout without documenting your results

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5 Useful Tips On How To Gain Weight Fast

If you’re all skin and bones and want to know how to gain weight fast, then these 5 tips will help you add some flesh and muscle to your frame.

While it may not seem apparent, gaining weight is just as difficult as losing weight. Those who are skinny or thin are that way for a reason. They eat less than normal, or have such a high metabolic rate that they burn off all extra calories, leaving little or nothing to build their body on.

So how to gain weight fast if you’re a rapid burner who can’t seem to eat your way to more muscle? The standard advice to eat fatty or sugar-rich food isn’t effective. The reason is that the extra calories in these diets tend to be deposited on your body in the form of unhealthy fat rather than solid muscle.

The best way to gain weight is to eat food rich in calories as well as protein. That’s the right approach to get adequate nutrition while providing your body with the substrate required to build muscle. Your food must be rich in protein and include moderate amounts of carbohydrate and fat.

Here are 5 tips to put on weight the healthy and natural way.

1. Avoid snacking in between meals. Have just 3 large meals daily. Include starchy food like potatoes, pasta and bread in your diet. But don’t eat chips, crisps and other fried snacks that only provide empty calories. They not only help you gain weight, but they are also bad for your health.

2. Eat eggs and lean meat. Chicken and turkey are excellent sources of animal protein. Legumes, beans and peas are good sources of plant protein for vegetarians. By combining protein-rich food with carbs and vegetables you can plan a balanced and healthy diet.

3. Take dietary supplements. Protein shakes and whey drinks provide a boost of protein and amino acids in the immediate post-workout period. By taking these building blocks of muscle growth, you will quickly bulk up and become stronger.

4. Exercise lightly. This improves your appetite and you’ll be able to eat more calories. Training with weights helps develop muscles while also making you hungrier.

5. Eat multiple meals daily. Some people find that they may have to eat 6 or 8 times in a day in order to gain weight. This is important when you work on strength training. This increases calorie consumption, and you must focus on eating more than you burn off in order to gain weight.

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