Build Muscle Articles

Thursday, May 24, 2007

How To Get Big Biceps - Learn How to Get Big Biceps


Alright if you�re here your looking for the solution �how to get big biceps� and of course you have a reason to get them, it might be to look good on the beach or intimidate people who you don�t like but, either way you have come to the right place.

First of all if you want to learn how to get big biceps your also going to have to learn how muscle growth works or you wont get very far without giving up due to lack of results. The basics of muscle growth are when you lift weights you tear your muscle fibres and this is known as �micro trauma� and when it occurs your damaging the muscle microscopically and right after the workout or tough activity the muscle begins to repair itself bigger and stronger then before and this is how they get bigger.

There is more then the one factor involved when learning how to get big biceps or muscles in general such as your training schedule and diet. First of all when it comes to a muscle building diet your going to want to make sure your taking in enough protein and enough carbohydrates because these are both major players in the muscle game and without them you would surely fail.

You should take in around 1-2 grams of protein per pound of bodyweight and around 2-3 grams of carbohydrates per pound for maximum muscle growth but, be sure to get these nutrients from whole food sources not processed junk or fast food this will have a negative effect on your body you will most likely just gain a bunch more fast.

If you stay on track with a good lifting program and apply some of these tips you will surely learn how to get big biceps in the next couple months and be ready to strut around at the beach to pick up the girls.

For More Information On How To Get Big Biceps Check Out Our 100% FREE 3 Day Mini Course On Muscle Building! http://www.weighttraininghelp.blogspot.com/

Article Source: http://EzineArticles.com/?expert=Ivan_Johnson

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Anabolic Androgenic Steroid


What an anabolic androgenic steroid is can be best understood taking the words separately. Anabolic or anabolism refers to that metabolic process in living organisms and cells - such as inside our body - that helps in synthesizing or bringing together smaller molecules to build larger ones. As against catabolism, that does the opposite, anabolism tends to coalesce complex molecules, letting them grow as a whole.

Androgenic stands for that property of a natural or synthetic chemical compound in vertebrates (for example, human beings) that stimulates or controls development and maintenance of masculine characteristics. More commonly, androgen is indicative of developing male sexuality, though testosterone, a well-known androgen, secretes in both the testes of males and the ovaries of females.

Steroid, occurring as it does from sterol like cholesterol, a naturally happening steroid alcohol, is a group of organic compounds including many types of hormones, alkaloids and vitamins.

What follows therefore is that anabolic androgenic steroid is a type of naturally occurring or manmade substance that assists in growth of cells and combining smaller molecules in human body. In other words, anabolic androgenic steroid results in growth of several types of tissues, especially bone and muscle.

Use of anabolic androgenic steroid is popular among people who are interested in enhancement of physical performance - for example athletes and other sportspersons. Some individuals use it because they perceive its use will improve their appearance, in which case it almost becomes an addiction.

In the present time, anabolic androgenic steroid rakes up more controversy than its share, which is mainly on account of abuse of the drug. Many countries have devised stringent measures in attempts to control its use and distribution. However, it has medicinal benefit too.

Classified as Schedule III drugs in accordance with the Controlled Substances Act (U.S. Department of Justice-DEA, 1997), anabolic androgenic steroid is prescribed for treating anemia, osteoporosis, growth stimulation, gonad dysfunction, gynecological disorders, and chronic wasting conditions like cancer and AIDS, among others.

The Article is Originally Published Here: anabolic androgenic steroid

Learn More:

Anabolic Steroids guide: Learn more about Anabolic Steroids.

Anabolic Steroids Central: Online Anabolic Steroids Pharmacy

About Author:

Sudha is an internet marketer and enjoys writing on various subjects. Learn more about him at Search Engine Management.

Article Source: http://EzineArticles.com/?expert=Sudhani_Seo

Build Muscle Workout - Learn The Build Muscle Workout


I always seem to see a high demand for a build muscle workout and this is most likely because the world is becoming more and more aware that we need to be healthier and get ourselves in better shape because there is enough problems out there to deal with besides having to deal with poor health and diabetes. The other half of people are in alright shape but would like to go up a shirt size and look good for the girls down at the beach and I don�t blame you because I happen to be one of those guys.

The point here is write down what drives you to succeed because some days you wont want to move a muscle to go to the gym to workout or eat healthy, you want to put this note with what motivates you somewhere that you will see it daily just to keep you going. This may not seem all that necessary but many people start out on a build muscle workout and end up quitting within less then a month so any extra edge you can get you should be taking.

The second thing is selecting a good gym because it can be extremely expensive to set up a proper gym in your home in comparison to just paying a monthly fee to a gym. In order to get a good build muscle workout your going to have to decide your goals prior and decide if you want to be huge and muscular or have nice toned muscles. If you decide to go with huge muscles your build muscle workout should consist of low repetitions of really heavy weights to put on the most muscle about 70-80% of your total strength. If you decide to get nice toned muscular look your going to want to do high sets and high repetitions with lower weights with around 50-60 % of your bodies total strength.

At nearly any professional gym you start at they should offer free personal training and set you up with a build muscle workout and lend you a hand whenever you need it this is ideal because developing a workout for someone isn�t always easy because everyone is built differently and has different goals. So be sure to make sure they offer introductory personal training and explain clearly to them your goals and you should be well on your way if you stick to what you�ve learned here.

PART 2 - For Part Two Check Out: http://www.weighttraininghelp.blogspot.com/

Article Source: http://EzineArticles.com/?expert=Ivan_Johnson

Teen Workout - Learn The Best Teen Workout


So you�ve decided you want to start working out and you probably want to build up a nice set of muscles to impress the girls down at the beach or maybe just get toned for the guys down at the beach. Everybody has there own reason for wanting a good teen workout but, despite what your motivation is there are three main elements to being successful with your teen workout. I will list these below.

1.) First of all you have to make some small goals for yourself to keep yourself going and motivated. You should have a training partner to help you workout and spot you for heavy lifts and who will drag you to the gym on days when you don�t want to go and visa versa. When it comes to getting results and getting in shape with a good teen workout it�s all mental if you think your going to fail you will so keep your head in the game and you�ll see results fast.

2.) No great teen workout would be complete without a great training program. At your local gym most will give you free personal training sessions when you first start to get a good program designed. You should start out on mainly machines because they teach you proper technique then you will advance into mainly all free weights and this will double your muscle gains over time. You will want to get on a program that has a lot of compound movements such as bench press, squats, dead lifts etc these will put on the most muscle and shape your body nicely.

3.) If your gym doesn�t provide you with a workout you will have to customize your own but, not everyone has the same goals so if you want to put on muscle fast your going to want to lift really heavy weights so about 70-80% of your total strength for max muscle growth. And you will want to lift lighter weights 40-60% of your total strength to tone your muscles and get that Bruce lee ripped muscle look. Also if your packing a little extra weight your going to want to start doing cardio regularly so you can see the muscles you�ve been developing with the weights and look good for the summer.

Put some of these tips to work and you will see a drastic improvement with your teen workout and over time you should get your dream body if you work at it and stay focused.

PART TWO - For Part 2 Check Out: http://www.weighttraininghelp.blogspot.com/

Article Source: http://EzineArticles.com/?expert=Ivan_Johnson

Common Ingredients of Bodybuilding Supplements


A success of a complete man does not depend on his work alone or his status in society but also his health. As we know health is wealth, in this world of computers people are aware of their health measures well. Especially they focus towards the fatty things and they look for a best bodybuilding supplement to squeeze them out. Many of them make a wrong choice just buying pills, shakes etc for their bodybuilding. How long they are going to make you fit? .Its just a temporary solution and does not gives a feedback like the best bodybuilding supplements do. It is a precise mixing of the right ingredients in proper proportion. If not you are going to look huge rather then a healthy body with a power stamina.

Bodybuilding supplements comes up with different ingredients and gained the awareness of people to intake it. People are much cared about their health due to the fear of the pollution effects, the side effects of pills, fatty item etc .Even sometimes Bodybuilding supplements also puts them in trouble like over-weight. So people are standing in a platform looking for a best rail which is going to make them to travel safely and healthy.

When we look at the ingredients of bodybuilding supplements the naturally existing creatine will be present. They are also present in our body which helps for muscular energy. It also found in foods like tuna and the red meat. But can we take raw creatine then? No. Since they have contents of saturated fats they simply increase your weight. Creatine supplements proper proportion will give you muscular energy and provides energy to the muscle movements by which your stamina increases .When you start a time table by consuming creatine supplements, you can have a feel that your weight rapidly increasing even within the first month.

As the advantages are listed up for a creatine supplement people sometimes think they are the solutions only for bodybuilders and sports people. But the truth is apart from increasing strength and muscle power they also decrease the cholesterol by 15%. Additionally they also cure or help to build enzymes in our body to those who have the lack of this metabolism .Especially the creatine deficiency can be uplifted by the creatine bodybuilding supplements. The creatine present in this will increase growth hormone.

The best and first-class best bodybuilding supplement also contains vitamin A, Vitamin B and B12, Vitamin C, Vitamin D, E, and K, minerals that are rich in iron, copper, magnesium, calcium, iodine, and zinc which supports the bone strength. Apart from these they also contain bioflavanoids and amino acids. The presence of L-Carnitine and natural enzymes also matters. On the whole the best bodybuilding supplement is the exact choice for strong and healthy life!

Now what to choose for a healthy body is found. Then, which brand to choose? This question arises among people since this is going to play a role in their health condition they are careful in choosing best among the different bodybuilding supplement. The wants of the people to avoid the chemical stuffed products among the bodybuilding supplements which contains natural nutrition. Since they just come up with unregulated supplements, correct quantity and ingredients present should be focused. Else the outcome will be just a side effect. By choosing a right standard brand these drawbacks can be avoided with a maximum gain.

The correct way of choosing is to get into the online shopping of these bodybuilding supplements and know it well about their ingredients. Learn completely about the supplement and choose a precise dose for your fitness. The answer is given as creatine supplement but make sure that you have chosen the best.

Caitlina Fuller is a freelance writer. When we look at the ingredients of bodybuilding supplements the naturally existing creatine will be present. They are also present in our body which helps for muscular energy. It also found in foods like tuna and the red meat. But can we take raw creatine then? No. Since they have contents of saturated fats they simply increase your weight.

Creatine supplements proper proportion will give you muscular energy and provides energy to the muscle movements by which your stamina increases

Article Source: http://EzineArticles.com/?expert=Caitlina_Fuller

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How to Maximize Bodybuilding Results With Creatine Supplements


Creatine is one of commonly used supplements for bodybuilding. They are formed by the amino acids like methionine, glycine and arginine. They approximately present about 120 grams in a human body and stored as creatine phosphate. Foods like beef, herring, red meat and salmon, are rich in creatine.

But taking this food items will not support body building much, rather than over weight. How they differ from creatine supplements? Natural creatine contains saturated fats which just increases weight. But the supplements help to increase the weight in proper proportion and also help for strength of the muscle and muscle movements. This is entirely due to the creatine substance so that�s why nowadays more companies come up with their own creatine supplements. Apart from the muscle strength they also play a vital role for protecting the brain from neurological injury and stress.

Even they protect the brain from the neurotoxin agents and injury .Due to the present of the creatine they drew water to the muscles and multiply the muscle cells altogether avoiding the breakdown of protein and helps in proper use of protein. Thus makes the lean body to increase in weight.

Creatine supplements most comprehensively used with monohydrate and are a white flavorless powder and easily suspend in water. But for a maximum profit the creatine supplement are advised to take with the food that is rich in carbohydrate, since the presence of carbohydrate raises the insulin concentration in the blood flow, so that muscle cells absorbs them. And only based on this they use 30-40g of carbohydrate. These carbohydrates are present in a banana, in a bowl of muesli and in two thick slices of whole meal bread. The other types of creatine supplement are with phosphate & creatine citrate, but are expensive.

Due to the facts different health cares brings out their best bodybuilding supplements which also includes creatine supplement. They hold the feet of the market even with billions of money per year and took their place in more than 10,000 stores in the market. In a market place there will plenty of varieties then how to choose them? This is going to be the best bodybuilding supplements.

The company advices that the intake of the supplements about 20g for first 5 days and 2g after than for maintenance of fitness. But as the capacity of muscle cells is limited over usage of dose never helps. As cost is one of the important factors, for the favor of people some companies bring out their best bodybuilding supplements with a low price such that all can afford to it. It is a big deal to find a place which provides a number of company brands of bodybuilding supplements. The easiest way is to click and get into the web which is widespread, covering all the brands with different price rates at your desktop. You can avoid an expensive shopping and this way of internet shopping is safe and secure too.

Caitlina Fuller is a freelance writer. These carbohydrates are present in a banana, in a bowl of muesli and in two thick slices of whole meal bread.

The other types of creatine supplement are with phosphate & creatine citrate, but are expensive.

Due to the facts different health cares brings out their best bodybuilding supplements which also includes creatine supplement. They hold the feet of the market even with billions of money per year and took their place in more than 10,000 stores in the market.

Article Source: http://EzineArticles.com/?expert=Caitlina_Fuller

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Achieving Physical Goals With A Bodybuilding Diet


For those committed to bodybuilding, diet and exercise go hand in hand towards achieving the perfectly chiseled form to which they aspire. And if one of those components is not up to par, the other collapses. For this reason, bodybuilders follow an intense and dedicated exercise and diet regime in order to sculpt and define muscle. While exercise strengthens and builds muscle, diet cuts fat and maximizes nutrients to obtain ultimate health. For this reason, bodybuilding enthusiasts turn to an intense and committed bodybuilding diet to achieve their physical goals.

For anyone interested in bolstering their physical fitness and maximizing their nutritional health, the following of a few generally accepted diet guidelines is imperative. For bodybuilders, these guidelines are elevated to even more intense level. A bodybuilding diet follows these standard practices with great strictness.

A bodybuilding diet � like any diet that works to bolster nutrition � focuses on fresh, natural, whole foods and eliminates processed foods as a general rule. Bodybuilders will often begin their bodybuilding diet by significantly reducing � and eventually eliminating altogether � unhealthy fats from their diet. This includes those foods that contain saturated fats, as well as fried and greasy foods. Instead, bodybuilders will increase their intake of fresh fruits and vegetables, as well as lean protein.

Another element that must be gradually eliminated from the diet is those foods that contain refined sugar. And while this does refer to sweetened foods and beverages including candy, pastries, and sodas, it also refers to those foods made from white flour � another tremendous source of sugar. Therefore, many athletes following a bodybuilding diet eventually eliminate white bread, pasta, and white potatoes from their diet, as well as processed foods. Instead, they replace them with whole grain breads, wheat pasta, and sweet potatoes. And in an effort to avoid processed foods, dieters will choose natural, whole foods as much as possible.

Also extremely important in any bodybuilding diet is the adequate consumption of water. It is imperative that people of any fitness level drink at least 64 ounces of water a day. Adequate water hydrates the body, aids digestion, improves overall system function, and acts as a natural appetite suppressant.

Ultimately, a bodybuilding diet follows a food plan that would be of general benefit to anyone. What makes it a bodybuilding diet is the fact that athletes combine this diet with an intensive exercise program in order to optimize fitness and build lean muscle mass in pursuit of their goals.

For easy to understand, in depth information about bodybuilding diet visit our ezGuide 2 Bodybuilding.

Article Source: http://EzineArticles.com/?expert=Michelle_Bery

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Bodybuilding And Cutting Diet


You see those bodybuilders on TV and think, "That can be me!" In order for your statement to become reality, you have to be in a bodybuilding cutting diet which will let you maintain your muscle mass.

Cutting diet is for people who need to lose those stubborn pounds of fat. Often times, these are located in problem areas such as the thighs and the hips. Bodybuilding cutting diet works especially to those who feel that they should get cuts in their lower abs and lower back areas.

This can be done by avoiding starch. Any starch. In doing so, this will bring down the body fat percentage to 4 to 7%. Eat green vegetables for fiber and healthy fats such as flax oil, olive oil, fish oils, salmon and steak. In order to preserve muscles, one must eat protein. Drink 1 to 2 gallons of water every day. Avoid any kind of fruit drinks and juices. Do not eat bread and rice.

Eat carbohydrates after working out. You will have the energy you need from the fats you are eating. You will also have good digestion because of the fiber intake and muscle protection and hardness from your protein consumption.

The key in planning your bodybuilding diet is taking in healthy fat, tons of protein and lots of fiber. Not only will you lose those unwanted pounds, you will also be able to maintain the muscles in your body. Plus, you have the all the energy you need in your skin.

When it comes to working out, the secret is to stay active for as long as you can. Lift weights four times a week. You can alternate between heavy and low repetitions of workouts and the high moderated weight work-outs.

Cardio must be done four to seven days in a week. You can also alternate the 20 minutes intense regimen such as sprints and jump ropes and 45 minutes to an hour low intense regiment such as walking and light jogging.

To learn more body building diet tips, visit http://www.bodybuildingdiet101.com

Article Source: http://EzineArticles.com/?expert=Anthony_Lee

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Body Building Nutrition - Making A Plan


Good nutrition is important for everyone, but for those who are putting their bodies through strenuous bodybuilding routines several times a week, it is even more essential. Bodybuilding will rob the body of its reserves more quickly than almost any other athletic activity.

If those reserves are not replenished every day, the bodybuilder will not only fail to achieve his or her desired muscle growth, he or she will be on the way to serious health issues.

Eating More Often
A sound body building nutrition plan will have the bodybuilder eating several small meals throughout the day, and each of those meals will contain carbohydrates and protein in equal proportion, with the balance of the meal being healthy fats. It works out to a 40% carb/40% protein/20% fat ratio.

The bulk of the carbohydrate in a good bodybuilding nutrition plan will come from complex carbohydrates like whole grain cereals and pasta, vegetables, yams, and beans. Bodybuilders should eat simple carbohydrates--from fruit, not candy--following their workouts so that the glycogen stores they have exhausted will be replenished as soon as possible.

Complex carbohydrates are important not only as fuel but because they are great sources of vitamins, minerals, and fiber, all of which are necessary if a body building nutrition plan is to work.

Good body building nutrition includes lean red meats with less than 105 fat, white meat turkey or chicken prepared without the skin, eggs or egg substitute, low-fat dairy products, and fish. Bodybuilders should eat between 1 and 1.5 grams of protein each day for every pound of their lean body mass. This means that, ass they add muscle, their protein requirements will increase, and they will be able need more protein, balanced by a similar increase in their carb intake.

The Right Fats
Bodybuilders, and everyone else, should stay away from both animal and hydrogenated vegetable fats, which cause elevated cholesterol and can lead to arteriosclerosis. Polyunsaturated and monounsaturated vegetable oils are better, and virgin olive oil, canola oil, flaxseed oil, and fish oil all have essential fatty acid and offer the added bonus of antioxidant protection.

The balanced body building nutrition should be consumed in small meals throughout the day, because if the body goes for more than three or four house between meals, it will stop burning fat for energy. Because the goal of bodybuilding is to preserve and increase muscle mass, having a body which is burning muscle for fuel instead of fat is highly counter-productive. Besides, with all the work they are doing, they deserve to be eating more often!

You can also find more information at Body Building Nutrition and Body Building Products.

Bigbodybuildingtips.com is a comprehensive resource to got body building tips.

Article Source: http://EzineArticles.com/?expert=Judy_Wellsworth

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Top 11 Facts of Muscle Building


Muscle building demand sincere dedication of time and extreme amount of efforts. The speed at which the muscle grows depends on several factors listed below, hence it is rarely a linear process.

1. Its all in the genes

Its very natural to have the same genetic disposition as one�s parents, so there is nothing new that if the parents are naturally thin or have a small body frame then the offspring is predisposed to have the same traits. But this however does not mean that one cannot build a strong muscular body.

2. Metabolism definitely effects the size.

If you do not gain weight easily whether it is fat or muscle then your metabolism is definitely an efficient, fat burning furnace and your body is burning far more calories than you can consume.

3. Universal weight training program � A myth

There is no such thing as a universal weight training program. Each individual is unique and so are his or her body demands. The best way however is to follow a program which has already been tested and tried by someone who has the same body type, metabolic rate etc as one�s own. There are surely some set standard exercises to build muscles but than there is more than to it.

4. An important tip

The basic aim of a weight training program is to stimulate muscle growth. And you would be taking by surprise that it is not working out but taking rest after a workout, which is most important for growth. The body develops not during a workout but while one rests after the same.

5. How to benefit the most from your workout

Compound exercises having multi muscle movements are more beneficial than isolation exercise, which concentrate only on specific areas in a body. The stress caused by compound exercises results in the greatest release of muscle building hormones in the body.

6. Free weight exercises �A boon

Free weight exercises involve a greater range of motion resulting in more calories burnt and more developed muscles. It also helps in creation of muscular balance and obtain a greater metabolic cost. Beginners can use machines but free weight exercises are always better.

7. Work hard

Work as hard as possible should be the motto to be followed. Lifting the same weights again and again won�t get you there. In order to build muscles one needs to move on and go heavy gradually. Heavy weight lifting with low reps helps stimulate type 2B muscle fiber, which is responsible for muscle growth.

8. Long training sessions �A No-Go

Muscle stimulation does not mean overstressing oneself. The catabolic hormones in our body help break down the muscle fibers. Breaking down of muscle fibers is important for rebuilding and repair. But long training sessions results in a dramatic rise in catabolic hormones, which results in more breaking of muscle fibers than repair. One should thus limit one�s training sessions to not more than 60-75 minutes.

9. Just Aerobics � No a lot more

The fastest way to lose fat is by building muscles and which is possible by taking proper rest after a workout. Aerobic exercises definitely help lose fat but are least useful if one is eating unhealthy.

10. Eat more often and eat healthy

Eating is an integral part of muscle building. Try to spread your meals from an average of 3 to 6 per day, which means that you eat every 2.5 hours. Spreading your meals helps improve muscle assimilation and your body is not deprived of the calories it needs.

So here you go and all the best!!

Indy Stewart writes on How to Build Muscle Quick?. More info: http://www.bigmusclesbuilding.com/

Article Source: http://EzineArticles.com/?expert=Lindsay_Fox

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Tuesday, May 15, 2007

The Keys To Successful Weight Training


If you float around the Internet enough you re bound to jump on to a weight training forum.

And while forums are great places to share ideas, build an online community and give advice, I m shocked at how many posts on the forums are about which training methods are the best and other horse crap like rep speed, HIT, Super Slow, supplements and program design.

That s putting the cart before the horse. Newbies and even some intermediates are jumping from website to website, buying the latest book written by Mr. Guru Steroid user to find the perfect routine that will give them the perfect body.

If this describes you, forgive me because I m about to burst your bubble and at the same time put you on the path to enlightenment. There are only two keys to weight training success and you re going to hear them right now.

First off, there is no perfect program. I repeat - there is no perfect program! Every routine has its adherents and detractors. Some are into bodyweight only, some HIT, some German Volume and the list goes on and on. You ll go deaf if you pay attention to the different factions arguing who s method is superior. Stay away from that.

Here s how you should approach program design and you can do it in three simple steps. This is the first key to successful weight training.

1. Pick exercises that are mostly compound, multi-joint movements. Squats, bench press and deadlifts are the real muscle builders. Don t compromise, pick the exercises that work the most muscle over the entire body.

2. Avoid overtraining. Everyone is different. Some can lift only 2 days a week, some can go 5-6 days a week. Only you know what you can do. Experiment with it. If you are lifting three days a week and after a couple of months (please, please, please at least give a routine 2-3 months before you give up on it), you re fatigued, not gaining and aren t seeing results - drop down to two days a week and watch what happens. When all else fails, train less not more.

3. Pick a program that you enjoy and will work hard at. If you aren t enjoying it you won t give it your best and if you don t give it your best - no results.

The second and most important key to successful weight training is to take consistent, determined action.

A program or routine is only as good as the effort you put into it. If you aren t going to attack your training like a lion going after its prey than you might as well just join a fern and chrome gym as Brooks Kubik likes to say.

Only if you are committed to taking action, being consistent and working hard will you achieve success with the iron. Of course you could take performance enhancers but all that does is make you a loser. True natural strength training and bodybuilding takes consistent, determined effort. Quitters need not apply.

Building a muscular, healthy body is not easy. If it were we wouldn t have 61 percent of the country diagnosed as clinically obese.

It may be hard work but the principles are easy to learn. Stop chasing your tail and wasting your money looking for the perfect routine or the perfect supplement. All it takes to build a powerful, muscular body is hard work and consistent effort on big compound movements, performed with unrelenting determination and patience.

If you follow these keys you will build the body of your dreams, it may not happen as fast as you want it to, but it will happen. Now go to work!

Brian Carson is a writer and workout enthusiast who writes and edits the Workout Routine blog, the site devoted to workout routines by bodybuilders, powerlifters, strength trainers and strongmen from the past to the present. Amazingly, Brian has nothing to sell so check out some great training routines. Visit us at http://workout-routines.blogspot.com/

Article Source: http://EzineArticles.com/?expert=Brian_Carson

build muscle

The Keys To Successful Weight Training


If you float around the Internet enough you re bound to jump on to a weight training forum.

And while forums are great places to share ideas, build an online community and give advice, I m shocked at how many posts on the forums are about which training methods are the best and other horse crap like rep speed, HIT, Super Slow, supplements and program design.

That s putting the cart before the horse. Newbies and even some intermediates are jumping from website to website, buying the latest book written by Mr. Guru Steroid user to find the perfect routine that will give them the perfect body.

If this describes you, forgive me because I m about to burst your bubble and at the same time put you on the path to enlightenment. There are only two keys to weight training success and you re going to hear them right now.

First off, there is no perfect program. I repeat - there is no perfect program! Every routine has its adherents and detractors. Some are into bodyweight only, some HIT, some German Volume and the list goes on and on. You ll go deaf if you pay attention to the different factions arguing who s method is superior. Stay away from that.

Here s how you should approach program design and you can do it in three simple steps. This is the first key to successful weight training.

1. Pick exercises that are mostly compound, multi-joint movements. Squats, bench press and deadlifts are the real muscle builders. Don t compromise, pick the exercises that work the most muscle over the entire body.

2. Avoid overtraining. Everyone is different. Some can lift only 2 days a week, some can go 5-6 days a week. Only you know what you can do. Experiment with it. If you are lifting three days a week and after a couple of months (please, please, please at least give a routine 2-3 months before you give up on it), you re fatigued, not gaining and aren t seeing results - drop down to two days a week and watch what happens. When all else fails, train less not more.

3. Pick a program that you enjoy and will work hard at. If you aren t enjoying it you won t give it your best and if you don t give it your best - no results.

The second and most important key to successful weight training is to take consistent, determined action.

A program or routine is only as good as the effort you put into it. If you aren t going to attack your training like a lion going after its prey than you might as well just join a fern and chrome gym as Brooks Kubik likes to say.

Only if you are committed to taking action, being consistent and working hard will you achieve success with the iron. Of course you could take performance enhancers but all that does is make you a loser. True natural strength training and bodybuilding takes consistent, determined effort. Quitters need not apply.

Building a muscular, healthy body is not easy. If it were we wouldn t have 61 percent of the country diagnosed as clinically obese.

It may be hard work but the principles are easy to learn. Stop chasing your tail and wasting your money looking for the perfect routine or the perfect supplement. All it takes to build a powerful, muscular body is hard work and consistent effort on big compound movements, performed with unrelenting determination and patience.

If you follow these keys you will build the body of your dreams, it may not happen as fast as you want it to, but it will happen. Now go to work!

Brian Carson is a writer and workout enthusiast who writes and edits the Workout Routine blog, the site devoted to workout routines by bodybuilders, powerlifters, strength trainers and strongmen from the past to the present. Amazingly, Brian has nothing to sell so check out some great training routines. Visit us at http://workout-routines.blogspot.com/

Article Source: http://EzineArticles.com/?expert=Brian_Carson

Natural Body Building Diet


Contrary to popular belief, an effective natural body building diet requires you to increase your intake not just of protein, but of carbohydrates and fats as well. It is also important to eat big portions of your natural body building diet during the morning and after working out. These are the times when your body is most receptive to the nutrients.

It is also at these times that your body needs the most energy after having been depleted. It is also necessary to eat a small healthy meal an hour or so prior to exercising so that you can have energy during your workout.

1. Carbohydrates

In a natural body building diet, it is recommended that you increase your intake of carbohydrates. Approximately 1.5-2 grams of carbohydrates is suggested for every pound you weigh.

Carbohydrates also increase your energy level. A higher energy level means you have more strength to work out and keep your body in shape.

In a natural body building diet, it is not just important to watch the amount of carbohydrates you consume. It is also important that you look at the kinds of carbohydrates you take in. For a natural body building diet, it is recommended that you take low glycemic carbohydrates, which are carbohydrates that are slowly digested by the body.

Some researches revealed that the intake of low glycemic carbohydrates keeps the energy level up while maintaining the blood sugar levels and lowering your appetite. Foods rich in low glycemic carbohydrates that you may opt to add in your natural body building diet include oatmeal, brown rice and sweet potatoes.

2. Protein

Of course, it is also important to increase your protein intake when undergoing a body building diet. Approximately 1.5 grams of protein is recommended for every pound you weigh. Make sure that the proteins you take come from lean sources with low fat, such as chicken, lean red meat, turkey and tuna.

3. Fats

When undergoing a natural body building diet, you do not have to take all the fats out of your diet. Fats are important in keeping the integrity of cell membranes and for the production of hormones. Approximately 1.5-3 tablespoons of essential fats are recommended every day.

Choose good fats in your natural body building diet. Unsaturated fats, such as omega-3 fatty acids, are beneficial for the body. Sources of good fats include fish oils and olive oils.

4. Supplements

Most natural body building diets require no supplements. If you want to use supplements, you should pick one with all the necessary vitamins and minerals that are made from natural products.

5. Increase Training

A natural body building diet must be effectively supplemented with a higher level of training. A good workout should include a maximum of 1 hour of weight training for 3-4 times a week. You should still continue with your cardiovascular exercises, keeping it 20-45 minutes for about 2-4 times a week.

The basic premise when undergoing a natural body building diet is this: the more work you have to do, the more food you have to eat. Also, it is still important to remember to eat everything in moderation even when on a diet.

To learn more body building diet tips, visit http://www.bodybuildingdiet101.com

Article Source: http://EzineArticles.com/?expert=Anthony_Lee

Top Interest

Natural Body Building Diet


Contrary to popular belief, an effective natural body building diet requires you to increase your intake not just of protein, but of carbohydrates and fats as well. It is also important to eat big portions of your natural body building diet during the morning and after working out. These are the times when your body is most receptive to the nutrients.

It is also at these times that your body needs the most energy after having been depleted. It is also necessary to eat a small healthy meal an hour or so prior to exercising so that you can have energy during your workout.

1. Carbohydrates

In a natural body building diet, it is recommended that you increase your intake of carbohydrates. Approximately 1.5-2 grams of carbohydrates is suggested for every pound you weigh.

Carbohydrates also increase your energy level. A higher energy level means you have more strength to work out and keep your body in shape.

In a natural body building diet, it is not just important to watch the amount of carbohydrates you consume. It is also important that you look at the kinds of carbohydrates you take in. For a natural body building diet, it is recommended that you take low glycemic carbohydrates, which are carbohydrates that are slowly digested by the body.

Some researches revealed that the intake of low glycemic carbohydrates keeps the energy level up while maintaining the blood sugar levels and lowering your appetite. Foods rich in low glycemic carbohydrates that you may opt to add in your natural body building diet include oatmeal, brown rice and sweet potatoes.

2. Protein

Of course, it is also important to increase your protein intake when undergoing a body building diet. Approximately 1.5 grams of protein is recommended for every pound you weigh. Make sure that the proteins you take come from lean sources with low fat, such as chicken, lean red meat, turkey and tuna.

3. Fats

When undergoing a natural body building diet, you do not have to take all the fats out of your diet. Fats are important in keeping the integrity of cell membranes and for the production of hormones. Approximately 1.5-3 tablespoons of essential fats are recommended every day.

Choose good fats in your natural body building diet. Unsaturated fats, such as omega-3 fatty acids, are beneficial for the body. Sources of good fats include fish oils and olive oils.

4. Supplements

Most natural body building diets require no supplements. If you want to use supplements, you should pick one with all the necessary vitamins and minerals that are made from natural products.

5. Increase Training

A natural body building diet must be effectively supplemented with a higher level of training. A good workout should include a maximum of 1 hour of weight training for 3-4 times a week. You should still continue with your cardiovascular exercises, keeping it 20-45 minutes for about 2-4 times a week.

The basic premise when undergoing a natural body building diet is this: the more work you have to do, the more food you have to eat. Also, it is still important to remember to eat everything in moderation even when on a diet.

To learn more body building diet tips, visit http://www.bodybuildingdiet101.com

Article Source: http://EzineArticles.com/?expert=Anthony_Lee

Muscle Fitness Abstract


When we think about muscle fitness it can literally mean two different things including a person has more powerful muscles that have strength to lift extremely heavy objects. And it can even mean that people will work for a longer periods of time before becoming tired and thus have more strength and stamina to outlast others and achieve a high level of overall personal fitness. This higher level of physical fitness can be achieved through a combination of strength and weight training and a blend of cardiovascular and flexibility training.

Before beginning a fitness regime every individual will need a plan. People need to have a general idea as to what look they are trying to achieve or where they are looking for a better health direction. Once they have that in mind they will need to begin the early phase of laying out a foundation which can involve months of gradually increasing the intensity of your workouts. Many people may even experience months without seeing very drastic results especially if they look in the mirror more than once a day. Classic example of risk reward wanting it all yesterday so-to-speak

It is common for each and everyone us to think that they still look the same but slowly daily improvements are happening all along. It is just difficult to see when we look at our own body every day. Measurement is the only way to eliminate this visual depression at times. Eventually they will look in the mirror and realize that they have achieved the fitness goal, now it has become a matter of keeping the weight off and the muscles strong and firm. When people are considering muscle fitness they see that it is the aspect of general fitness and concentrate on developing the strength and size of our skeletal muscles because this will involve some weight or resistance training. Most of the individuals associate muscle building weight lifting with body builders rather than those simply trying to be healthier. In fact there are both health and cosmic reasons that every one should strength train.

When people train and have proper muscle fitness then they will be able to lift heavier objects easier and will also be able to have more stamina and work for long periods of time without becoming tired. Keeping muscle fitness and tone also helps to avoid injuries to body�s joints. This is because the muscles will become more flexible and have the ability to deal with the stress people place upon and around joints. One should have professional assistance when they are at the beginning of a weight training program so that they can help design a workout that includes total muscle balance. It is best to choose a similar number of exercises and sets to complete for the opposite muscle groups.

If the people don�t balance their exercise routines then they are susceptible to injury and their posture can be altered if there are significant amounts of training that are completed one and not the opposite one. Sometimes this can lead to muscular weakness and also postural deficiencies. One should have an overall body workout to achieve the maximum results when strength and weight training. Muscle fitness is only effective if the people take care of other aspects including diet and cardio activities. It takes changes to individual�s lifestyle, eating habits and regular workouts to reap the benefits of muscle fitness. Natural supplements such as Mona Vie and their acai berry juice is an excellent choice. Balance equals beauty when muscle fitness is being considered.

Irene has been servicing the Health and Wellness industry since graduating from Cal State Fullerton in 1982. Through her professional experiences in primarily the Physical Therapy field (presently working) she has gathered deep understandings on nutrition, exercise and overall healthy programs to share with her readers and clients of Planet Berry LLC. To learn more on Irene or Planet Berry please visit their corporate web site at http://www.planetberries.com or email at info@planetberries.com

Article Source: http://EzineArticles.com/?expert=Irene_Levy

Muscle Fitness Abstract


When we think about muscle fitness it can literally mean two different things including a person has more powerful muscles that have strength to lift extremely heavy objects. And it can even mean that people will work for a longer periods of time before becoming tired and thus have more strength and stamina to outlast others and achieve a high level of overall personal fitness. This higher level of physical fitness can be achieved through a combination of strength and weight training and a blend of cardiovascular and flexibility training.

Before beginning a fitness regime every individual will need a plan. People need to have a general idea as to what look they are trying to achieve or where they are looking for a better health direction. Once they have that in mind they will need to begin the early phase of laying out a foundation which can involve months of gradually increasing the intensity of your workouts. Many people may even experience months without seeing very drastic results especially if they look in the mirror more than once a day. Classic example of risk reward wanting it all yesterday so-to-speak

It is common for each and everyone us to think that they still look the same but slowly daily improvements are happening all along. It is just difficult to see when we look at our own body every day. Measurement is the only way to eliminate this visual depression at times. Eventually they will look in the mirror and realize that they have achieved the fitness goal, now it has become a matter of keeping the weight off and the muscles strong and firm. When people are considering muscle fitness they see that it is the aspect of general fitness and concentrate on developing the strength and size of our skeletal muscles because this will involve some weight or resistance training. Most of the individuals associate muscle building weight lifting with body builders rather than those simply trying to be healthier. In fact there are both health and cosmic reasons that every one should strength train.

When people train and have proper muscle fitness then they will be able to lift heavier objects easier and will also be able to have more stamina and work for long periods of time without becoming tired. Keeping muscle fitness and tone also helps to avoid injuries to body�s joints. This is because the muscles will become more flexible and have the ability to deal with the stress people place upon and around joints. One should have professional assistance when they are at the beginning of a weight training program so that they can help design a workout that includes total muscle balance. It is best to choose a similar number of exercises and sets to complete for the opposite muscle groups.

If the people don�t balance their exercise routines then they are susceptible to injury and their posture can be altered if there are significant amounts of training that are completed one and not the opposite one. Sometimes this can lead to muscular weakness and also postural deficiencies. One should have an overall body workout to achieve the maximum results when strength and weight training. Muscle fitness is only effective if the people take care of other aspects including diet and cardio activities. It takes changes to individual�s lifestyle, eating habits and regular workouts to reap the benefits of muscle fitness. Natural supplements such as Mona Vie and their acai berry juice is an excellent choice. Balance equals beauty when muscle fitness is being considered.

Irene has been servicing the Health and Wellness industry since graduating from Cal State Fullerton in 1982. Through her professional experiences in primarily the Physical Therapy field (presently working) she has gathered deep understandings on nutrition, exercise and overall healthy programs to share with her readers and clients of Planet Berry LLC. To learn more on Irene or Planet Berry please visit their corporate web site at http://www.planetberries.com or email at info@planetberries.com

Article Source: http://EzineArticles.com/?expert=Irene_Levy

Get Six Pack Abs Without Crunches or Sit-Ups


In order to get six pack abs without crunches or sit-ups, start by throwing away the "out of date" exercise manuals and get ready to find a new and improved method of effectively and safely achieving those rock hard 6-pack abs you have been dreaming of;

Most "old school" trainers will tell you that hundreds of sit-ups and crunches performed on a daily basis are the only way to achieve rock hard 6-pack abs.

The problem with this approach is that it does nothing more than cause fatigue to your abdominal muscles and therefore hindering their over all development. This type of workout also puts quite a lot of unnecessary strain on your lower back.

In order to achieve maximum results for your abs, a combination of three factors should be implemented into your abs workout routine;

The first factor is a healthy low fat eating lifestyle. By maintaining a healthy, low fat eating lifestyle, you are effectively speeding up the process of achieving rock hard six pack abs.

Interval training and compound exercises are the second factor that should be implemented into your abs workout routine. This type of training has been shown to burn fat fast without the risk of burning muscle too. It is also shown to burn away fat long after you have left the gym.

The third factor is abs strength building exercises. These exercises will ensure that you don t only have fat free, great looking abs, but that they are also able to support your overall body, as well as help to prevent unnecessary injuries too.

A well designed exercise program is the best way to develop six pack abs without the risk of injury. This also ensures that you get maximum results in the shortest time frame possible.

If you would like to know which abs exercise program we highly recommend, click here

Article Source: http://EzineArticles.com/?expert=Gary_Clark

Get Six Pack Abs Without Crunches or Sit-Ups


In order to get six pack abs without crunches or sit-ups, start by throwing away the "out of date" exercise manuals and get ready to find a new and improved method of effectively and safely achieving those rock hard 6-pack abs you have been dreaming of;

Most "old school" trainers will tell you that hundreds of sit-ups and crunches performed on a daily basis are the only way to achieve rock hard 6-pack abs.

The problem with this approach is that it does nothing more than cause fatigue to your abdominal muscles and therefore hindering their over all development. This type of workout also puts quite a lot of unnecessary strain on your lower back.

In order to achieve maximum results for your abs, a combination of three factors should be implemented into your abs workout routine;

The first factor is a healthy low fat eating lifestyle. By maintaining a healthy, low fat eating lifestyle, you are effectively speeding up the process of achieving rock hard six pack abs.

Interval training and compound exercises are the second factor that should be implemented into your abs workout routine. This type of training has been shown to burn fat fast without the risk of burning muscle too. It is also shown to burn away fat long after you have left the gym.

The third factor is abs strength building exercises. These exercises will ensure that you don t only have fat free, great looking abs, but that they are also able to support your overall body, as well as help to prevent unnecessary injuries too.

A well designed exercise program is the best way to develop six pack abs without the risk of injury. This also ensures that you get maximum results in the shortest time frame possible.

If you would like to know which abs exercise program we highly recommend, click here

Article Source: http://EzineArticles.com/?expert=Gary_Clark

Science Ideas

Skinny Guys - Here's the 1 Ingredient for Muscle Growth


If you consider yourself a skinny guy who has a fast metabolism, this article is for you.

What do you think is the most important ingredient for "gaining weight"? Should you pile down truckloads of calories and perform squats, dead-lifts, and bench presses three times a week? Should you slow down; you know, make sure to walk everywhere and never run? How about protein? Should you be taking in a gram, a gram and a half, two grams per pound of body weight? Will "eating cottage cheese" make you bigger?

The tactics listed within the questions above are all things you re being advised to do in one article after another. You ve been told that you re different, burn energy faster than normal, and therefore need to simply eat a bunch of food and work out hard on "big" exercises. They re telling you that it s harder for you to put on muscle because you burn energy so fast.

I ll get straight to the point: If you are a thin person, you have no disadvantage in putting on muscle compared to everyone else. You d be at a disadvantage in a fat-gaining contest, but I ll assume you don t want to enter one of those anyway. Every "expert" seems eager to point out that muscle can t turn into fat and fat can t turn into muscle. So what makes anyone think that a proclivity to not put on fat equates to difficulty in gaining muscle? It s not the same tissue � it s not the same biological process.

You don t need to "gain weight" � you need to gain muscle. If your muscle building routine is less than optimal and you start stuffing down more calories than you re burning, you ll have the joy of becoming a bona fide fat-ass like I did. When I see a testimonial from a guy who says he gained twenty-five pounds in eight or twelve weeks, I know he s either lying or he s gone from slender to fat. Muscle doesn t grow THAT fast. I ve seen guys at my gym who ve taken steroids and not gained that much muscle. Think about it; those are powerful drugs. What makes you think there are natural bodybuilders gaining solid flesh that quickly?

If you re really slender, there are probably three reasons for it working in conjunction. You probably burn calories fast which prevents you from gaining fat (good thing). You might also have small bones (genetic thing). You might also be starting out with naturally small muscles (also genetic, but reversible).

But you only want to gain muscle and that s the same formula for everyone. That s a matter of being diligent in your breaking down of muscle tissue and having it recuperate adequately. In fact, this is the number one ingredient for muscle growth. You simply need a long series of workouts in which you adequately tear down muscle tissue, coupled with a long series of recuperation periods between those workouts in which you adequately recuperate that tissue. It can work wonderfully even if you re skinny and it can work terribly even if you re fat.

So what does the above have to do with metabolism? If you work your biceps today, they ll need a certain number of days for protein synthesis to occur which will provide repair and growth. They won t repair and grow any faster if you stuff down mega calories. That s like thinking a Ford Pinto will go as fast as a Maserati just because you topped off the gas tank on the Pinto. In fact, mega calories can be extremely energy-taxing on the body. We re talking about energy required for recuperation that ends up being wasted on simply processing excess food. That s how your quest to get big can turn you into a fat-ass without much muscle, like it did to me.

So there s the biggest ingredient for steady muscle growth. If you don t get that right, it won t matter if you use big exercises like squats and bench presses. It won t matter how much food you stuff down. It won t matter if you eat thirty grams of protein or fifty grams at each meal. The latest supplement breakthrough won t help. Psyching up for a workout will mean nothing. Eating cottage cheese won t make a difference.

If you don t have your muscle breakdown and recuperation schedule ideally worked out, everything else is meaningless conversation.

Scott Abbett is the author of HardBody Success: 28 Principles to Create Your Ultimate Body and Shape Your Mind for Incredible Success.

To see his personal transformation, visit http://www.hardbodysuccess.com

Article Source: http://EzineArticles.com/?expert=Scott_Abbett

build muscle

Skinny Guys - Here's the 1 Ingredient for Muscle Growth


If you consider yourself a skinny guy who has a fast metabolism, this article is for you.

What do you think is the most important ingredient for "gaining weight"? Should you pile down truckloads of calories and perform squats, dead-lifts, and bench presses three times a week? Should you slow down; you know, make sure to walk everywhere and never run? How about protein? Should you be taking in a gram, a gram and a half, two grams per pound of body weight? Will "eating cottage cheese" make you bigger?

The tactics listed within the questions above are all things you re being advised to do in one article after another. You ve been told that you re different, burn energy faster than normal, and therefore need to simply eat a bunch of food and work out hard on "big" exercises. They re telling you that it s harder for you to put on muscle because you burn energy so fast.

I ll get straight to the point: If you are a thin person, you have no disadvantage in putting on muscle compared to everyone else. You d be at a disadvantage in a fat-gaining contest, but I ll assume you don t want to enter one of those anyway. Every "expert" seems eager to point out that muscle can t turn into fat and fat can t turn into muscle. So what makes anyone think that a proclivity to not put on fat equates to difficulty in gaining muscle? It s not the same tissue � it s not the same biological process.

You don t need to "gain weight" � you need to gain muscle. If your muscle building routine is less than optimal and you start stuffing down more calories than you re burning, you ll have the joy of becoming a bona fide fat-ass like I did. When I see a testimonial from a guy who says he gained twenty-five pounds in eight or twelve weeks, I know he s either lying or he s gone from slender to fat. Muscle doesn t grow THAT fast. I ve seen guys at my gym who ve taken steroids and not gained that much muscle. Think about it; those are powerful drugs. What makes you think there are natural bodybuilders gaining solid flesh that quickly?

If you re really slender, there are probably three reasons for it working in conjunction. You probably burn calories fast which prevents you from gaining fat (good thing). You might also have small bones (genetic thing). You might also be starting out with naturally small muscles (also genetic, but reversible).

But you only want to gain muscle and that s the same formula for everyone. That s a matter of being diligent in your breaking down of muscle tissue and having it recuperate adequately. In fact, this is the number one ingredient for muscle growth. You simply need a long series of workouts in which you adequately tear down muscle tissue, coupled with a long series of recuperation periods between those workouts in which you adequately recuperate that tissue. It can work wonderfully even if you re skinny and it can work terribly even if you re fat.

So what does the above have to do with metabolism? If you work your biceps today, they ll need a certain number of days for protein synthesis to occur which will provide repair and growth. They won t repair and grow any faster if you stuff down mega calories. That s like thinking a Ford Pinto will go as fast as a Maserati just because you topped off the gas tank on the Pinto. In fact, mega calories can be extremely energy-taxing on the body. We re talking about energy required for recuperation that ends up being wasted on simply processing excess food. That s how your quest to get big can turn you into a fat-ass without much muscle, like it did to me.

So there s the biggest ingredient for steady muscle growth. If you don t get that right, it won t matter if you use big exercises like squats and bench presses. It won t matter how much food you stuff down. It won t matter if you eat thirty grams of protein or fifty grams at each meal. The latest supplement breakthrough won t help. Psyching up for a workout will mean nothing. Eating cottage cheese won t make a difference.

If you don t have your muscle breakdown and recuperation schedule ideally worked out, everything else is meaningless conversation.

Scott Abbett is the author of HardBody Success: 28 Principles to Create Your Ultimate Body and Shape Your Mind for Incredible Success.

To see his personal transformation, visit http://www.hardbodysuccess.com

Article Source: http://EzineArticles.com/?expert=Scott_Abbett

Friday, May 11, 2007

Genetics Is Not Your Muscle Weight Gain Enemy


Genetics is very important in determining exactly how to gain weight and at what rate. It plays a major role in getting the everything out of your bodybuilding workout routine.

On that note, I m having a serious issue lately seeing too many bodybuilders blaming genetics for their lack of progress.

The moment an individual starts to mention that he / she can t seem to build muscle no matter how intense or long they weight train instantly the lack of having "bodybuilding" genetics is to blame.

You got it...genetics.

Now, I don t want you to think that I m saying that genetics doesn t have an impact on what amount and kind of muscle you can build.

That s why you have some individuals naturally stronger and / or bigger than the next person.

However, and this is a huge however, being rapid to blame a bad set of genes as the main culprit why you aren t noticing the muscle gaining progress you feel you should can be turning you into your own worst enemy.

Someone that quickly blames genetics for less than stellar results is doing a huge disservice to themselves.

"Is it that you have bad genetics, or is that your workout routine isn t that effective?"

"Horrible genetics for muscle weight gain, or the fact that you are focusing too much on getting stronger and are using incorrect training techniques that isn t geared more towards hypertrophy and not pure strength gains?"

"Bad genes, or you re wasting a ton of energy and calories on other activities, such as sports, work, etc.?"

I think you get my point.

With the thousands of factors and combination of things that can influence in a good or bad way your muscle building success, putting the guilt on genetics without examining the other things is not the most intelligent thing to do.

If right out of the gate you are already telling yourself that the muscle weight gain battle is lost because of your less than stellar genetics you you will never, ever discover the eating and weight lifting program that could be the one to take your body beyond what you ever imagined!

How many times have you heard or read someone that observes another weight trainer eating fast food, chinese take-out, chocolate candy bars, etc., and the very thing out of their mouths is that "he or she can eat like that and still maintain a fit physique because of his genetics"?

Regardless of what you may read or be told, take it upon yourself to have an open mind and investigate for yourself someone else s muscle weight gaining techniques, regardless of how unpopular it may seem.

Maybe isn t the fact that someone has great genetics that allows him / her to be able to gain muscle using non-traditional / non-popular workout techniques or nutritional plans work for them.

No, it s not that all of these weight trainers "have genetics that will allow that horrendous form of diet".

It s that they have discovered that what really has a visual impact on their bodies is not the nutrition per se, it s the total amount of calories that they eat on per day.

There are many that have been able to build a lot of muscle while eating very little protein.

Maybe these weight bodybuilders and fitness buffs have come to realize that when it comes to dieting with the goal of gaining muscular weight doesn t come down to measuring out a specific amount of protein / carbs / or fat grams, but that in fact the biggest bang comes from the total amount of food you consume.

Have you been following the typical you must "you should be maintaining reps per set from 8 to 12 in order to stimulate muscle mass", yet you don t seem to notice any difference in your appearance?

In all honesty, is it a bad set of genes, so you should just let go of your muscle mass building goals and take up chess...or could it be that for your specific body type a much higher amount of reps is required to properly stimulate muscular growth?

So, again, stop laying the blame on genetics for every physical downfall.

Step back, examine your training and eating techniques.

Experiment.

Uncover what works for you and only you...regardless of what the whole "he can get away with it because he has good genetics, but you don t and can t"- philosophy says.

It could be utilizing a much higher rep range.

Hey, who knows, you just might come across the workout plan or diet technique that completely blows your bodybuilding goals away!

Jonathan Perez is a Certified ACE / IAFF / IAFC Firefighter Peer Fitness Trainer. He has written many articles unmasking the truth to how to gain weight without supplements or diets.

Article Source: http://EzineArticles.com/?expert=Jonathan_Perez

The Biggest Muscle Building Fallacy in Bodybuilding


I�ve just read yet another article about bodybuilding which only shows more evidence that writers of this sport or hobby are only too happy to regurgitate the same old tired out information that�s useless at best and a complete crock of doodie at worst. Frankly, I�m getting a little tired of it. And I don�t like seeing other natural bodybuilders spin their wheels by latching onto pseudo-scientific malarkey that only keeps them groping in the dark for something that works.

You�ll probably be surprised to find out which widely-embraced and beloved theory I�m prepared to debunk. No, it�s not the one about muscle being incapable of turning into fat or fat turning into muscle. I think even your average five-year-old knows that by now. Neither is it the one about muscles not growing directly from workouts but rather from recuperating between workouts. I have non weight-training, nerdy friends who already have that figured out.

No, this is about the much coveted, yet completely erroneous �muscle confusion principle�. For clarity, let�s look at some common assertions that this silly concept hides within:

�You need to �shock� your body by changing your routine.�
�Once you do a routine for awhile, your muscles get used to it and stop growing.�
�You need to change your bodybuilding exercises to keep your muscles guessing.�
�Muscles won�t continue to grow unless you keep them �confused�.

Let me straighten this out: Muscles don�t need to be confused, baffled, perplexed, puzzled, bewildered, disconcerted or befuddled.

They also don�t need to be �shocked�.

What they need in order to continue growing is to be systematically overloaded and recuperated. Let me repeat that: Systematically Overloaded and Recuperated.

Here�s another piece of startling information. In order to systematically overload and recuperate your muscles, you could feasibly use the same exercises in the same sequence for the next twenty years. I�m not saying you need to or should � only that you could. You could do it and keep gaining muscle mass as long as you know how to accurately and unremittingly overload and recuperate your muscles.

To check the validity of my claim, simply apply your rational faculty. Why would your muscles need to be �tricked� or �confused� in order to grow? Although they might be connected to neuro-transmitters present in the nervous system, they�re not equipped with little micro-brains that need to be fooled.

Simply put, they�re made out of actin and myosin; two proteins that need to be broken down in order to start the process of recuperation that possibly leads to compensatory size increases.

Notice I used the word �possibly�. If we break the tissue down and don�t allow enough recuperation to not only repair the damage done but also build compensatory strength and size, our muscles simply won�t grow. They�ll stay the same size or even worse, become a little smaller. That�s what can happen from extreme over-training.

Where did �Muscle Confusion� Originate?

The stimulus that started and perpetuates the muscle confusion lie is another common phenomenon and myth in bodybuilding: the �pump�. This is a phenomenon because it really occurs; people do get a feeling of expansion in their muscles after working them. It�s a myth, however, from the standpoint of believing that this sensation represents evidence of muscle growth. A pumped sensation in a worked muscle is caused by a back pressure of blood flow and lactic acid in the capillaries. It has nothing to do with inter-workout recuperation and compensatory tissue growth. Therefore, regardless of whether a change in our workout routine causes us to imagine or actually feel a better pump, it�s not an indication of real progress.

But the facts haven�t stopped it from feeding the muscle confusion myth. People will swear up and down that their change of routine has given them a better pump and a subsequent resumption of progress. My objections are only proven correct when these individuals possess muscles that haven�t grown at all six months or a year later.

Why �Muscle Confusion� can hold you back

Frankly, too much adherence to the muscle confusion principle can cause feedback confusion. If we change our exercises and routine too often, we won�t accumulate enough feedback to tweak our volume strategy and put it in to the momentous gaining zone. I�ve seen people change their exercises every week. I�ve even been one of those people (years ago). Would you like to know where all that �muscle confusion� got me? Absolutely nowhere � nadda - Zilch! I had good workout pumps. But I experienced no gains at all from massive confusing and befuddling of my muscles and entire body.

Some people claim they need to change their bodybuilding exercises once in a while to alleviate boredom. That�s fine, as long as it�s not so often as to hamper the ability to read feedback and make adjustments that lead to actual gains.

Personally, I never get bored in the gym. There�s something so exciting about seeing continuous muscle growth happening naturally and directly on my formerly hard-gainer body. It blows away any fleeting sensation I might have once gotten from merely changing an exercise in the name of� �confusion�.

Scott Abbett is the author of HardBody Success: 28 Principles to Create Your Ultimate Body and Shape Your Mind for Incredible Success.

Scott is a certified fitness trainer and a certified Master Practitioner and Trainer of NLP. You can view his own phyical transformation by visiting http://www.hardbodysuccess.com

Article Source: http://EzineArticles.com/?expert=Scott_Abbett

Finance - Debt Consolidation.

How to Build Muscle and Gain Weight Fast Guide


Are you sick of being Skinnier than you want to be? Do you dream of a body that includes ripped abs, a bulky chest, and huge arms? Here are the only 5 tips you will need to be able to create your own build muscle and gain weight fast guide.

Build Muscle and Gain Weight Tip #1 � Eat lots of red meat balanced with green vegetables and natural oils

Let�s get one thing straight, just because you are trying to gain weight does not mean you can eat anything. Avoid refined flours and sugars because these are basically poisons for your body. They will not help you gain the type of weight you need.

Build Muscle and Gain Weight Tip #2 � Do only high weight low rep exercises

I like to concentrate on only ding 4 reps per set when I am bulking up. This will allow your muscles to get the full strain of the weight and will make them larger.

Build Muscle and Gain Weight Tip #3 � Drink plenty of water to keep your body hydrated and clean

Water contains great minerals for the body and will help keep your colon clean. This will help you in the long run and will keep your muscles recovery time to a minimum.

Build Muscle and Gain Weight Tip #4 � Give your body 2 full days of rest each week

Rest is where you make your gains. This is where your muscles recover and become stronger. Your body needs 48 hours of full recovery time to make any gains. Make sure to give your body this time.

Build Muscle and Gain Weight Tip #5 � Only concentrate on one area of the body per day

When lifting to gain muscle mass you need to only work out one large muscle per day and one smaller muscle per day. For example do chest and calves together and back and fore arms together.

Use these 5 tips to help your body put on the weight you have always dreamed of. You will experience a larger chest and arms and ripped abs in no time. These tips will definitely help you gain weight and build muscle.

Sick of being Skinny? Are you Ready to Gain the Muscle You have always Dreamed of? Get Access to all the Muscle Building Secrets you need to get The Body You Want/ Go here:

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Article Source: http://EzineArticles.com/?expert=Bruce_Davis

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Are You Ready For A Weight Training Bench Press Program?


This article will give you tips to get started on your routine, identify a checklist of issues that should be resolved before you even start and give a general guidelines to workout sessions and what is involved in time and reps. By the end of this article you will have the information to get started on your program so that there will be no misunderstanding on what needs to be accomplished.

Tips to get started in weight training.

These weight training tips are universal in starting any type of physical program but they must be aired out in the open so that you are physically able to work out. Whether you are concentrating on overall fitness or focusing in on bench press techniques these physical issues must be addressed, which is to talk to a physician. If you have been out of the workout regimen for a while, it is prudent to check with your physician to insure your safety and health. If you have any or experienced any of the following symptoms then I would make it mandatory to have a checkup. Some of the physical issues could be family history of heart disease, high cholesterol counts, smoking issues, extreme obesity, diabetes, or recent surgery of any type. This is to reinforce the fact that if you have any type of question of your physical ability then it might be wise to get a physical to make sure that you are physically up to the challenge.

Workout sessions.

So now you re ready to get to work and do some weight training along with some bench press techniques to build up your upper body. You worked out your program and you re ready to go. Most people start out like this full of eagerness and motivation. The best advice around is to start slowly, even if you can do more in the beginning because you will need time to recover. Don t feel that you have to exert yourself that much in the beginning and don t feel you have to spend a lot of time working on your program to see results. If you have worked your program correctly you can accomplish your program in 20 to 30 minutes that will complete a series of exercises for your arms, shoulders, abdomen and chest. If you want to focus in on your upper chest with bench press techniques you will have to time to do that as well.

So in conclusion, I hope this article has identified what you need to know in order to get started in a weight training program. Knowing the type of workout sessions that you will encounter will help you decide what is best for you.

So go ahead and make yourself a better person by being disciplined and getting the most out of yourself with a weight training program that you can be proud of.

Jim s website helps people get a fast track in establishing a workout routine. Whether it s a dumbbell workout routine or any other type routine you can find the information that you need at his website http://www.bestworkoutguide.com

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Science Ideas

Senior Men - What Is The Best Way To Build Muscle Mass


If you are a senior man and you are into the sport of bodybuilding, congratulations on choosing a sport that is not only great for your health but also for your heart and just may help to prolong your life. Did you know that men and woman who body build tend to look about 10 years younger and feel better and are more confident about them selves? Well it is true so if you are older and want to be healthy then try body building. So what is the best way to build muscle mass for senior men? Well read on because in this article I will tell you how senior men build muscle mass.

Well to tell you the truth they build muscle just like anybody else. Just because they may be senior citizens does not mean that they have to build muscle mass a certain way they just may have to do it slower then other men. Of course if you are an older man and you are just beginning body building then you may need to take it easy and if you have any health problems then you should definitely go and see a doctor before starting any exercise routine. Even if you are perfectly well you should most likely visit your doctor and discuss with him your bodybuilding goals. Remember safety first.

So how do you build muscle? Well you need to lift enough weight to achieve muscle failure this means that you need to lift with enough intensity and enough weight to teat and break down your muscles and then when they heal they will be stronger. This is how you build muscle mass along with a high protein diet. You need to eat one gram of protein per pound of body weight everyday. This is a lot of protein but when it comes to protein supplements then this is easily achievable. Vegetables are great for your body as they help with the healing of muscles and fruits do pretty much the same thing.

So there is really no best way besides the right way for a senior man can build muscle mass. If you are a senior man and are interested in bodybuilding then first ask your doctor but then a good idea is to get a personal trainer to show you the ropes and make sure that you are lifting weights the right way. Make sure that for your own safety you always have a spotter and you wear a weight belt because of a senior mans age he needs the support of a weight belt to prevent hypertension and make sure you always have a spotter so that you can avoid seriously hurting yourself.

Mike Parker reveals what women really want at his how to build up muscle website for ways to build muscle and attract women. Get your free copy of "How Your Physique Affects the Female Mind" right here now. http://www.musclyjerk.com

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Best Way to Get Six Pack Abs


There are still many fitness trainers that believe the best way to get six pack abs is by doing many repetitions of crunches and sit ups on a daily basis. They go on to believe that it is all about focusing on one set of muscles and targeting that set of muscles with several sets of the same type of exercise routines.

The good news is that there is a better approach to developing six pack abs, and monotonous repetitions of crunches and sit-ups are not included on a daily basis in this effective approach to achieving six pack abs.

Numerous studies have shown that the abdominal muscles should be treated like all other muscles in your body.

That being said, abdominals muscles should only be exercised once every other day. This allows the muscles to have at least one day of rest so that it may build itself up to the next level. Doing many repetitions of crunches and sit-ups on a daily basis will do nothing more that cause overall fatigue to your abdominal muscles.

Actually, crunches and sit-ups should only be performed once or twice a week. It is shown that a better method of exercising the abdominal muscles is by not targeting them with specialized exercises, but instead by performing compound exercises and interval training.

Compound exercises and interval training are effective because they are able to maintain muscle mass while at the same time burning body fat. Interval training burns energy long after you have left the gym. That means that fat is burnt away even when you are not exercising!

By using this approach to exercising your abdominal muscles, you will be well on your way to developing some well defined six pack abs.

Remember that a combination of a healthy low-fat diet and well designed exercise program is the best way to develop six pack abs without the risk of injury. This also ensures that you get maximum results in the shortest time frame possible.

If you would like to know which abs exercise program we highly recommend, click here

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How to Build Muscle Fast - There's a Right Way In Learning How to Build Muscle Fast and Easy


With all the lose weight craze still going strong, there are some of us out there who want to learn how to build muscle fast because we are skinny as rails.

What do you do when you don�t need to lose fat? What do you do when you need to gain weight and put some size on? What do you eat? How do you workout? What extra help can you get?

These are all questions that I battled with before the Internet. Short of doing steroids and ruining my body, I tried just about everything. Some things worked and some things didn�t. I paid what seemed like a small fortune to learn how to build muscle fast.

I remember being pushed around in sports, being picked on by bigger kids, and being passed up by the young ladies because I was scrawny. One girl even pointed to a guy and said, �if you build your body like his, I�ll go out with you.�

That one really stuck with me. I hated being skinny and wanted to know how to build muscle fast � mainly so I could get a date with that girl (she was really Hot)!

Everyone has their own opinion on this matter and you will need to find the strategy that works best for you. Nobody�s body is the same and your will respond to the tips I�m about to share with you differently, so just know that upfront.

Top Tips You Must Know on How to Build Muscle Fast

** What you eat and how much you eat is a major factor in this game. You can pump iron all day long, but you will not get big muscle gain without eating the proper types of food and the proper amounts. Did you know that most of the strongest men contestants eat upwards of 10,000 calories or more per day? That is insane! You won�t have to eat that much, but the 3-4K plus range is a start. Some will tell you if you want to learn how to build muscle fast, you must eat everything in site. Not true. This will only make you fat as you build muscle. Good health and good nutrition is the key.

** You need to understand your body and what it responds to. This will help you get everything in tune to what you are trying to do � which is teach your body how to build muscle fast. Your mind and body connection is as important as anything else you do.

** Hit the gym hard and find the perfect workout. There are all types of routines to build muscle fast. You can do power routines or just hit separate body parts and do a combo of low reps with plenty of rest. What always worked for me was doing 2 body parts every other day. I would range in reps from 4-12 and take around 1.5 to 2 minutes between reps.

I would do 2-4 exercises per body part and make sure at least one of the movements was a power-type exercise (i.e. bench press, squat, rows, etc�) If you want to know how to build muscle fast, you will need to put your time in at the gym. You don�t have to be there for hours on end because let�s face it, we are all busy. You can do all this within an hour or 2 max. Personally, I never did more than an hour of anything at one time. Other guys who would be there for hours would wonder what the heck I was doing only being there 45 minutes.

** Are supplements really necessary? This can be argued by experts, scientists, and the like. If in your mind, you need all the supplements in the world to discover how to gain muscle fast, then by all means go spend. I have had to do this on a budget my whole life, so going with expensive supplements usually was something I didn�t have the luxury to do. I did do a lot of high quality protein and experimented with various things like andro, creatine, and many others. If it was told to build muscle fast, I took it. In the end, I found out by combining all the above and adding a good meal replacement for convenience worked just fine.

** Finally, stay away from steroids. Anyone I ever met always regretted it. I was very close to doing them but couldn�t stand the needles and knew I�d be heading down a path or destruction instead of continual health. If you want to know how to build muscle fast, this isn�t it.

Your body is your platform and you must sculpture it correctly by understanding the science and art behind learning how to build muscle fast.

Just doing one or two of the above will help, but it won�t get you the progress you desire. Whole books are written on this subject, so to think you are going to get all the answers in one article is not going to happen. Be sure to get informed and if you combine everything together, put the right exercise and nutrition program to the test, you will build muscle fast.

Joe Collinsworth knows what it is like to be scrawny and struggle with adding muscle. Being a guinea pig, I found solutions over years of trial and error. With the web you don t need to do that. If you are tired of being skinny, click here to learn how to build muscle fast

Article Source: http://EzineArticles.com/?expert=Joe_Collinsworth

Building a Strong Muscular Base


Beginners should always stick to compound movements over isolation exercises. Exercises such as the squat, dead lift and pull-up work more than one muscle group and will allow you to build that strong base that you need.

Examining your physique takes an honest look at yourself. Take a look in the mirror, do you have chicken legs, are you narrow shouldered, slim, fat, etc. Some of these things you can�t always change but you can create the �illusion� of things you don�t have which is one of the great things about bodybuilding.

If you�re not very wide, focus on your lats by doing lots of pull-ups and rowing movements. If your legs are skinny try doing squats with your feet close together, this can build your quadriceps and cause them to �sweep� outwards, giving the illusion that there much bigger. If your waist is naturally large, work the abdominals hard and lay off working on the obliques.

Another important factor in bodybuilding is recovery. A lot of people forget the fact that the recovery period is responsible for building back all that muscle you tore down during your training. So remember to get at least 8 hours of sleep a night and you�ll be on your way to building that stronger base.

Nutrition is another key factor in the recovery of muscle. In order for your body to build up the muscle, it needs adequate amounts of protein, fat and carbohydrates. You should be eating at least 1g of protein for every pound of body weight and more if possible. Also remember to increase your water intake to at least 1 gallon per day. Water is vital for cell volumization and being even slightly dehydrated can drastically decrease performance in the gym.

Jason Alpine invites you to read more free muscle building articles at http://www.CriticalMuscle.com

Article Source: http://EzineArticles.com/?expert=Jason_Alpine

Benefits of Milk on Building Muscle


A liter of milk (just under 1/3 of a gallon) contains 32 grams of protein coming from two primary sources: casein and whey. The two of these are hands down the best kind of protein your body can get.

You can get it at any store and it�s relatively cheap considering the amount of protein you get. Instead of drinking sports drink and sodas replace it with a couple glasses of milk. It�s great for drinking at night to keep the body out of a catabolic state and can even benefit your sleeping pattern!

Milk contains heaps of vital minerals such as calcium, iron and zinc. Calcium is extremely important for any lifter as it helps aid in having healthy and strong bones. It also makes for less fat storage in the body and has been shown to decrease body fat in obese people quite significantly.

Make sure to stick to semi skimmed or 2% milk as it�s basically a liquid meal. It�s ideal for making protein shakes or for a quick meal on the go. For those seriously dieting I�d recommend skimmed milk as it has much less fat than regular.

I hope you have been enlightened on the benefits of milk on muscle building. If you do not enjoy milk that much, a glass or two at night time will go a long way. If money is a problem there�s really no other substitute for drinking milk calorie wise and in the long run will save you money having to buy solid foods. Every good diet should indefinitely consist of milk and lots of it, so drink up.

Jason Alpine invites you to read more free muscle building articles at http://www.CriticalMuscle.com

Article Source: http://EzineArticles.com/?expert=Jason_Alpine

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