Wednesday, April 30, 2008

Ultimate How to Gain Muscle Mass Program

That was easy , only 2 blocks away I found perfect one. Monthly I had about 800$ expenditure on special diets and supplements. I don't know about you but it took me a while to come to real stuff. You can say I was young and stupid, I can justify myself like that too, but over the years I could see same or very similar things happening to all kinds of people.

People in different ages and social structures search for answer to this same how to gain muscle mass question but they are being very often misled in their attempts to gain muscle mass and get rid of body fat. I don't know about you but I had faith in bodybuilding magazines and things they advertise and recommend. Many do not, BUT I want you to know exact and proven system. I started going there doing my thing and soon I made friends with Mike and Chad. I gained 43lbs in first nine month with less time and struggle and without all that fancy and useless supplements!

It turned out that Mike, Chad and f! ew other guys and girls from my new gym are following muscle building system which I have heard few times about but never in magazines so that complete answer on my "how to gain muscle mass" question was literally in front of my nose all the time!. From the day I started doing things right I never stopped growing, increasing lifts and strength and I feel so good! I gained only 23lbs of new muscle mass in 28 months which is not at all spectacular result if you compared to amount of time, energy and money I invested. Because or their massive and ripped bodies I was convinced they are steroid users and but I was so desperate already that I really wanted to consider even that option in order to gain more muscle mass. I changed routines only when I stagnated more than three months.

Supplements are main and essential part of that huge false propaganda all around as and yes, I was faithful consumer of different supplements like creatine, meal replacements, different prot! ein powder mixtures as well as fat burners. You see, when I d! ecided t o transform my body from quite ugly looking to attractive and muscular one in shortest time possible, I could not imagine difficulties and useless, time wasting programs I will be faced with.

I lost so much time, energy and money before I got to the point. It all changed when I moved to another part of town and I had to find another gym. We all decide for ourselves and I know this will help you so much specially if you are somewhere in beginning of your muscle building / fitness journey.

You can build up Massive and Strong Body Fast, without expensive supplements. No, please do not think I did stupid things like jumping from one system to another. I didn't know they are having in their hands all answers I was searching for.

In few short months my illusion and slavery to inefficient workout programs was destroyed and transformed in to fulfillment of my fitness goals. I worked hard in the gym and outside doing all what they recommend to people.

There! are so many programs on how to gain weight and muscle mass around nowadays. It is confusing and frustrating for those who are searching for proved and high quality system. Feel free to download my How to Gain Muscle Mass Free e-Book & Video's. I had hard time to earn so much extra money but my strong desire kept me finding new ways and means to do that.

I was frustrated because I had weak results, whatever I tried. They become followers of incomplete exercise programs and addicts on muscle building supplements as I had been.

Getting Yourself A Six Pack This Summer

Please note, I said small meals, such as dividing the portion of your three daily meals into 5-6 smaller meals.

Next, reduce your carbohydrate consumption to about 50 percent or less from your meals. Therefore you will need to control your blood sugar levels to lose body fat. Furthermore, you will be controlling your blood sugar level to encourage fat loss and you will start to lose weight gradually.

However, if you are still not losing weight, then you are consuming too many calories. Remember to abstain from sugar laden drinks such as soda and soft drinks as these drinks are chock full of calories. You won't want that to happen right? If you want an easy way out, then part your money to those advertisers forever and then get ready to be disappointed.

No, even if you perform a trillion sit ups and leg raisers day in and day out is not gonna get you the coveted six pack abs. Most people eat way too much carbs anyway and before their body can burn the ! carbs for energy, the carbs would have been converted to glycogen and the further excess carbs into body fat.

Consume your small meals at 2 to 3 hours intervals. Nope, it is not and that is why so few people have flat bellies and tight six pack abs. Plus, don't forget to submit link for inclusion while you are visiting. By continuing to eat like this, you should be losing about 1 to 2 pounds per week. Only those late night infomercials can give you fake promises that certain gizmos can help you get a flat belly. You will then become a natural calorie burner.

Is this get flat belly program easy? Alcohol consumption is a big fat No No!

Now, when you are losing weight, your belly will get flatter and flatter but you will still need to incorporate exercises into your weight loss routine to burn more calories as well as getting your muscles toned and getting the 6 pa! ck abs. In this case, then increase your carbs consumption a ! little u ntil you achieve a gradual weight loss of 1 to 2 pounds a week.

However, if you are not losing 1 to 2 pounds per week, then reduce another 100 calories from your meals.

When I said it is not easy because there is no short cut to get a flat belly with 6 pack abs. One way to do that is to consume five to six meals small meals a day. Furthermore, for every pound of muscle you that you gain on your body, you will burn 30-50 extra calories a day. In this case, make your meals even smaller by reducing more carbs.

By the first week, you will probably lose between 4 to 5 pounds (about 2kg) of water weight and some body fat. If you are losing weight more than that, then you are probably losing muscle weight too. To get a flat belly you want, you will need to put in some work and get educated with some science.

Here some helpful pointers to help you achieve your flat belly objective and if you stick on to it, you will find that not only will your belly get f! latter week after week, you will also reduce excess body fat from all parts of your body and soon, your 6 pack abs will be revealed.

Correct eating habit and nutrition is the most important factor in getting a flat stomach. This is because when your stomach is empty, your body will tend to conserve fat for energy and by eating frequently. However, it is definitely achievable if your motivation to have a flat belly is strong enough.

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Do You Really Believe You Can Get a Six Pack Toned Stomach in Only 3 Weeks?

But as the advert rolls, somehow you convince yourself that maybe, just maybe this time you can stick with it. It's so easy to fall for the message as you as you admire the chiselled toned physiques on the advert and imaging yourself "Stepping up with a grin" in front of the TV.

I know that this illusion is persuasive, and I suspect that you know that the truth is that gaining control of your weight and getting fit requires a change in lifestyle and ongoing consistent action!

Guess what, the same applies to taking control of any area of your life. So that's what they promise you!

And that is what you buy!

We all know that most 'home gym' equipment bought ends up gathering dust in the back of the garage.

Get a six pack in only 3 weeks!

Deep down most people know that getting fit takes exercise, but the marketers know that most people want it to be effortless, fun, quick and as easy as possible! Imagine building the body of your dreams wh! ile sitting in front of the TV (some programs even allow you to eat cake too!!). It will not help you overcome procrastination, get motivated, or find creative solutions to the challenges of your life. - It's easy!!

If it's that easy how come everyone doesn't just do it?

It's because you are being sold a lie!

Buying another 'motivation' product will not change you life.

No sweaty exercise required and no gym fees to pay. It takes more than some more information, but people want to sell you information and that's great business for them because when you don't apply it and feel bad about it, they can sell you more!

The truth is that you need more than information; you need to take ongoing action - and we all know how easy it is to fall back into old habits!

Years of coaching have taught me that your blocks can come in many shapes and sizes and there really is no "one size fits all" solution to your life. Why is this? Well, he says a! lmost every personal development guru is missing a fundamental! piece o f the puzzle, and it's not what you think!!

You can check out his free "daily action tips" at All for only three 'easy' payments of £39.99

Do you think anyone actually believes this? It is ongoing commitment to figuring out what is important to you, being willing to face the 'truth' of your current situation, taking action, learning and moving forwards that makes the difference.

Don't wish it was easier; your challenges are where your best learning lies, so work to get better and enjoy the journey (because it is your one beautiful and exciting chance of life!).


Anth Quinn has been described as the best-kept secret in Personal Development; he is a straight talking champion of everyday people and despite developing a loyal following of over 10,000 readers he managed to avoid publicity.

He says that he finally stepped up to right what he saw as fundamental flaws in much of the personal development industries and he became determined to do something about this.

Despite a massive amount of good information out in the market place Anth says that most people never make long lasting positive changes in their life. Buying books, listening to tapes, watching DVD's, and attending training courses will do absolutely nothing to improve your life unless you begin to act differently on an ongoing basis.

All you need to do is buy the book, DVD or go on the course apply the material and you can turn your life around!

How to Get Rid Of Abdominal Fat

There are a few ways that the 5x5 muscle building system is implemented.

The first way that people use the 5x5 system to build muscle is that they warm up to a weight and then stick with that weight for five sets of five. Jason has written hundreds of articles for numerous top rated training magazines and websites and has authored four fitness books. So you need to choose a weight that you can handle for that many sets. The first set causes shock and certain protective mechanisms may set it which prevents the first heavy set from actually being the best set. Or you could do a very heavy set of five but leave a little something in the tank and then go for broke on the second set. When you are neurologically inefficient, you seem to respond better to a few more repeated efforts. But if I had to pick one, this would be the best method.

Working up to a five rep max and then a down set at 90% of your best is an even better option for building muscle. In essence! , the fifth set will be the only set that is quite difficult. The only set that was worth doing was the first and maybe the second. Progression is made each week by trying to get more reps in the subsequent sets. This is due to the laws of homeostasis and various things of this nature. This is not the optimal way to build muscle.

The third way I have seen this system employed to build muscle is to work up to a heavy weight that you can barely get five with and then keeping that weight for the next four sets, no matter how many reps you get. If this is the case, it's really 1x5 and not 5x5.

The 5x5 system is one of the oldest muscle building programs in the book and has stuck around forever. It's a bit of a misnomer. There is some evidence which shows that this second option may even be the better choice simply because the body may not function optimally during the first heavy set. 5x5 is good and 5x5 is bad; it just depends on the situation. He has traine! d thousands of clients during his 14 years as a professional f! itness c oach, including more than 500 athletes from over 20 different sports. He is also the chief training adviser for Men's Fitness Magazine where he also has his own monthly column dedicated to muscle building. There is too much volume at an intensity that is too low building muscle. For more great muscle building information, please visit I still don't know if five sets are really necessary though; 3x5 is probably better in most cases.

The next way people employ the 5x5 system in an attempt to build muscle is by starting with a heavy weight that they can barely get five reps with and then lowering the weight with each significant set. Basically the other sets are warm ups so you are really just warming up to a five rep max or very close to it. For beginners and early intermediates, I think the 5x5 system is a good one. This is a decent method to buil! d muscle but largely a waste of time for anyone but a beginner. This is not an effective method.

The last way that the 5x5 system is used to build muscle is by doing five increasingly heavier sets so that only your last set is tough. The job of the first heavy set may be to provide neural arousal and prepare the body to go all out on the second set. This is something that people have to play with on their own and see what approach helps them build muscle fastest.

For more information on how to build muscle fast, please visit

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. Again, I think this is too much.

How To Build Muscle With The 5x5 System

When you are neurologically inefficient, you seem to respond better to a few more repeated efforts. The job of the first heavy set may be to provide neural arousal and prepare the body to go all out on the second set. Again, I think this is too much. It's a bit of a misnomer. This is due to the laws of homeostasis and various things of this nature. This is something that people have to play with on their own and see what approach helps them build muscle fastest.

For more information on how to build muscle fast, please visit

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He has trained thousands of clients during his 14 years as a professional fitness coach, including more than 500 athletes from over 20 different sports. He is also the chief training adviser for Men's Fitness Magazine where he also has his own monthly column dedica! ted to muscle building. Progression is made each week by trying to get more reps in the subsequent sets. But if I had to pick one, this would be the best method.

Working up to a five rep max and then a down set at 90% of your best is an even better option for building muscle. The first set causes shock and certain protective mechanisms may set it which prevents the first heavy set from actually being the best set.

The 5x5 system is one of the oldest muscle building programs in the book and has stuck around forever. This is not the optimal way to build muscle.

The third way I have seen this system employed to build muscle is to work up to a heavy weight that you can barely get five with and then keeping that weight for the next four sets, no matter how many reps you get. Jason has written hundreds of articles for numerous top rated training magazines and websites and has authored four fitness books. 5x5 is good and 5x5 is bad; it just depends on the sit! uation. For beginners and early intermediates, I think the 5x! 5 system is a good one. If this is the case, it's really 1x5 and not 5x5. So you need to choose a weight that you can handle for that many sets. There is some evidence which shows that this second option may even be the better choice simply because the body may not function optimally during the first heavy set. This is not an effective method.

The last way that the 5x5 system is used to build muscle is by doing five increasingly heavier sets so that only your last set is tough. There is too much volume at an intensity that is too low building muscle. Or you could do a very heavy set of five but leave a little something in the tank and then go for broke on the second set. Basically the other sets are warm ups so you are really just warming up to a five rep max or very close to it. In essence, the fifth set will be the only set that is quite difficult. For more great muscle building information, please visit There are a few ways that the 5x5 muscle building system is implemented.

The first way that people use the 5x5 system to build muscle is that they warm up to a weight and then stick with that weight for five sets of five. The only set that was worth doing was the first and maybe the second. I still don't know if five sets are really necessary though; 3x5 is probably better in most cases.

The next way people employ the 5x5 system in an attempt to build muscle is by starting with a heavy weight that they can barely get five reps with and then lowering the weight with each significant set. This is a decent method to build muscle but largely a waste of time for anyone but a beginner.

Tuesday, April 29, 2008

10 Ultimate Tips For Building The Big Biceps You Deserve

Lower the weight in a controlled fashion and concentrate on your biceps while doing so. Everything you need to know about training, nutrition, supplementation and fat loss can be found at his blog Look at the powerlifters, they do tons of deadlifts, squats, pull ups, chin ups, they NEVER do any curls or isolation exercises for the biceps, and they've all got huge arms.

6.Concentrate on the eccentric movement, the eccentric (negative) movement is the movement done when you're lowering the weight, from the end point of the movement to the starting movement. I see so many guys going to the gym everyday, and doing endless amount of bicep work, all kinds of curls, barbell curls, biceps curls, dumbbell curls, concentration curls. You're not cool if you put a lot of weight and you're swinging your whole body like you're doing some crazy dance , you're not gonna impr! ess the cute cardio bunny by doing that, in the contrary, you're gonna get ridiculed for what you're doing. I've found the following biceps exercises to be effective for building big biceps : close grip chin-up (compound exercise) , barbell curl, dumbbell curl, incline dumbbell curl, hammer curl. Don't work your biceps more than 2 times a week. This way you exhaust your biceps indirectly by doing some compound exercises for your back, and then hit it directly with isolation exercises. The 1 minute rest between sets also seems to produce a great pump in the biceps, which is ultimate feeling of satisfaction.

10. Strict form builds big biceps, it's okay to cheat a bit on the last rep or two, but the majority of the reps need to be done with strict form in order to build big biceps.

3.Work in the 6-12 rep range, it is proven to be most effective for putting mass in most people, although there are some rare exceptions.

4.The biceps tend to easily adapt to training routines, change your workout routine every 4-6 weeks, alternate the exercises you're doing.

5.If you're not finding success with your normal biceps workout, Try working your back and your biceps in the same day.

10 Tips for building big biceps

The craze with building big biceps is unbelievable. Don't do too many sets for the biceps, 3 exercises with 3 sets each is sufficient and even more than sufficient in order to build big biceps, so don't do more than that in a single workout session.

2. One minute rest is sufficient when working the biceps. Try to squeeze hard at the top of the move! ment, squeeze / flex your biceps at the top of the movement, it works the biceps more thoroughly and puts more strain on it, which results with more size on the biceps.

9. you deserve it!.

Vince Martela is a former bodybuilder and a personal trainer. Do the biceps exercises with strict form. When doing barbell exercises try gripping the bar with the thumb under the bar. Most trainees neglect the negative portion of the movement and just drop the weight down as fast as possible.

7. Don't jerk nor swing the weight, lift it in a controlled movement. It's not just important to lift the weight, but the manner in which you lower the weight back to the starting position is also important and very often overlooked. This builds big biceps. You normally wrap the thumb over the top of the bar, this time put it underneath the bar. Don't cheat, leave your ego at the door. Try to squeeze in a couple of those in your routine.

8. The tragic thing is thes! e guys rarely work any other muscle at all, and after a few mo! nths, th ey look the same, they don't look any bigger, and their biceps stay the same size.

I've gotten so many e-mails of people not seeing progress with their biceps so I decided to make a post giving tips on how to build big biceps. Don't train your biceps too much, your biceps are one of the smallest muscles in the body, and they require little training, this is the most common mistake that most trainees do. First work you back with heavy compound movements like deadlift, pull-up, rows, close-grip chin ups, and at the end add 2 isolation biceps exercises (3 sets each) to your workout. Rest one minute between sets. Experiment a bit with this kind of grip, it tends to give out a better isolation in some cases, and a greater overall feel in the biceps when the biceps is worked.

After you applied the 10 tips I're sleeves are probably getting tight, so go out and buy yourself some new shirts... Everybody wants to have 'big guns' .

1. Giving only a ! minute rest between sets doesn't let the biceps cool off, so you're fatiguing them more with each following set that is done.

Muscle Bound And Huge - Why You Won't Look Like A Bodybuilder Just Because You Workout With Weights

Each meal has to be a good quality mixture of protein, carbohydrate and fat. If you want to learn even more about using weight training to get in shape and lose body fat PLUS get a controversial free report, "The Dark Side of Cardio, and Other Over-rated Fat Loss Methods.", visit his site at... In actual fact 99% of people will never get "huge" and muscle bound. Imagine the shopping bill at the end of the week.

Then last but not least you'll need incredible genetics. So just for the bicep muscle in the front of your arm you could be looking at four different exercises consisting of eight to twelve individual repetitions. And that's one arm muscle, you've got the same to do for the triceps muscle at the back of the arm! This can mean four or five different exercises per muscle. Well that's the sort of physique that most people think they'll almost automatically de! velop from weight training. They spend two or three hours per session working out in the gym. Those repetitions make a 'set', these 'sets' are then repeated between at least five times or more. A typical bodybuilders breakfast will be something like six eggs, with 250 grams of oatmeal or bread (the average is around 50 grammes). They have to spend so long in the gym because in order to win a bodybuilding contest they have to develop each and every single different muscle to its fullest potential, all the while trying to keep an extra body fat at bay. Well defined massive muscles, and hardly an ounce of body fat. Quite often one marathon session in the morning and then another in the afternoon. If you're male you'll look more "masculine and if you're female you'll look more "feminine". This couldn't be further from the truth. The next four to five meals will have similar size portions. And that's assuming you want to remain drug free. You certainly won't become hu! ge and massively "muscle bound" just because you start weight ! training to get in to shape.

Then last but not least you'll need incredible genetics. I'll let you do the maths.

Next there's the food intake that you need to eat in order to build massively bigger muscles. The fact is that what you will get from proper use of weight training, depending on your unique genetics and hormone levels, is a reduction in body fat and a physique more like a Greek god or goddess with harmonious physical proportions. Where 'Arnie', with huge shoulders as big as melons and biceps to match, clasps a massive sword in both hands. The fact is that what you will get from proper use of weight training, depending on your unique genetics and hormone levels, is a reduction in body fat and a physique more like a Greek god or goddess with harmonious physical proportions. And that's assuming you want to remain drug free.

Do you remember the films 'Conan the Barbarian' (1982) and 'Conan the Destroyer' (1984) starring Arnold Schwarzenegger or if you've! never seen the films then you've probably seen the video or dvd covers in a film hire shop. That's four to six hours a day, six days a week, fifty-two weeks a year. Remember this sort of food is going to be seven days a week. Usually this means eating five or six times a day or eating roughly every two to three hours. Junk food is no-no, so forget about pizza or Chinese take away, that'll just help to add extra body fat. In reality you'll be lucky to put on massive amounts of bulging muscle, and even if you did want the 'bodybuilder' look it'll take years of hard work.

The professional bodybuilders you see on the television and in the magazines live, eat and breathe bodybuilding. If you're male you'll look more "masculine and if you're female you'll look more "feminine". You certainly won't become huge and massively "muscle bound" just because you start weight training to get in to shape.

Derek Penycate has been effectively using weights to stay fit and ! lean since he left school too many years ago.

Six Pack-ful Tips To Build Muscles and Burn Fat

Visit now

Ian Kuro is the creator and founder of ABsolute Workouts where he provides valuable tips and resources on how to get lean and muscular six packs. You can't give your best performance if you're thinking about how thirsty you are.

Your body keeps you hydrated by regulating the water in your entire system. The time when you drink water is also very significant. Try and eat 1.5 per grams of protein per every pound of body weight you have.

6. The reason could be in the diet. Even though nearly all of you should be eating more oily fish, pregnant women as well as women who have a baby must eat a maximum of 2 pieces of oily fish weekly.

4. Eat lots of fruit and vegetables

You should include fruit and vegetables in your meal everyday. Here are some ideas on how to add fruit and vegetables to your daily eating routine:

- ! A glass of fresh juice and a sliced banana with your cereal at breakfast - A salad at lunch - A pear as an afternoon snack - A portion of peas or other vegetables with your evening meal

You can select from fresh, frozen, tinned, dried or juiced.

3. Don't ever put it out of your mind; therefore always carry your water bottle with you. Try to have at least two pieces of fish weekly, including a piece of oily fish. The first thing that you need to do when trying to build muscle and burn fat is to start eating a healthy balanced diet, that includes plenty of fruit, vegetables and starchy foods, potatoes and rice, even protein-rich foods like meat, fish, eggs and lentils and dairy products.

When it comes to a healthy diet, you need to be eating the right food combinations to burn fat and for good amount of energy. Drink a lot of water

Generally, drinking 8-12 glasses a day is significant but if you're a bodybuilder you need to drink lots of it, for it helps your muscular development. Visit http://w! for your free workout plans now. Eat fish

Fish is a rich source of protein as well as vitamins and minerals. Increase your Protein intake 10 times more than what you have usually, after all protein is what muscle is made up of. Cut down on saturated fat

If we take in an excessive amount of saturated fat, it can raise the cholesterol levels in the blood, which increases the possibility of developing heart diseases.

5. You also need to eat a variety of foods to make certain that you're receiving a balanced diet.

Here are some six pack-ful of tips that will assist you towards eating right to build muscles and burn fat:

1. You can select from fresh, frozen or canned, although bear in mind that canned and smoked fish can be rich in salt.

Some fishes are known as oily fish for the reason that they are rich in a few types of fats, called omega 3 fatty acids, which can lend a hand in keeping your heart healthy. ! Try to eat healthy food as much as you can as your goal is to ! put on m uscle not fat.

Now that you've learned the why and how to use a good diet to build muscle, are you interested to learn the other scientifically proven food combinations to burn fat to unleash the hidden six pack of your dreams? Include starchy foods in your meals

Starchy foods like bread, cereals, rice, pasta and potatoes play a very significant role in giving energy and power for any abs workout or training session. So the better you can recover after abs workout training the better chances you have for packing on mass. So eat more calories than you can burn in a given day and you will gain muscle mass. If you're going away to sports practice, a game or simply working out or playing hard, drink water prior to, during and subsequent to playing. If your urine has ever been slightly light yellow, your body might have been throwing away the extra water. When your urine is very dark yellow, it's lacking of water, perhaps its time to drink up more water.

W! hen trying to build muscle and burn fat, it's always calories in versus calories out.

Many people are frustrated because even after a period of good abs workout sessions, they still do not gain even an ounce of muscles. Apart from being an excellent source of energy, they are major sources of different nutrients.


Is A Pump Needed To Build Muscle?

There are no studies that show this to be true, but real world evidence shows that there is something to getting a good pump. First of all, the ability to easily obtain a good pump is a sign that your body is in an anabolic state and ready to train. Is it really that important?

Some people emphatically state that getting a good pump is necessary if you want to build muscle. Those are days that you probably shouldn't even be training. For more great muscle building information, please visit Your body is telling you something, and that something is that you are not in an anabolic state, probably not fully recovered, and you are not ready to train.

Who could ever forget that famous line from Pumping Iron where Arnold said that getting a good pump was better than sex?

We all laughed, although some of us harder than others, because deep down w! e agreed with what he said. He is also the head training adviser for Men's Fitness Magazine where he also has his own monthly column dedicated to muscle building. This is the kind of hypertrophy which is lost very quickly when you stop training. It shows us that the body and the cells are well hydrated and ready to grow.

Some days, you go to the gym and can't get a pump no matter what you do. However, after you have done the bulk of your workout you can always finish with a backoff set, a rest/pause set or even an occasional drop set to maximize your pump and thus maximize your body's muscle building potential.

For example, on your chest workout you could do a couple heavy sets on the bench press for 5-6 reps and then finish with one higher rep set of 8-12 on dips to get a great pump. In other words you will not be building muscle on that day.

As far as the pump having an anabolic effect, this is debatable, but most bodybuilders swear that there is so! mething to it. Having said that, I definitely wouldn't make i! t the fo cus of your workout. He has trained thousands of clients during his 14 years as a professional fitness coach, including more than 500 athletes from over 20 different sports. That way you get the best of both worlds.

Remember, it isn't necessary and should never be the focus of your workouts (heavy training should) but getting a good pump tells you that you're ready to build muscle and can even maximize your potential to do so.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. However, sarcoplasmic and mitochondrial hypertrophy is necessary if you want to be as big as humanly possible.

So, while it isn't proven by science, there is probably something to gain from getting a good pump. Just mindlessly pursuing a pump will get you nowhere and may even cause losses in size and strength. It is completely different from myofibrillar hypertrophy, which comes from heavy trai! ning and lasts much longer. But after all these years, the question still remains- is a good pump a defining component of a productive muscle building workout. Jason has written hundreds of articles for numerous top rated training magazines and websites and has authored four fitness books. When you get a good pump, you are delivering tons of nutrient-rich blood to the muscles that will greatly increase amino-acid uptake. If you do this you hit a variety of muscle fibers and target both types of hypertrophy. Theoretically, this should result in a greater anabolic effect.

The kind of training that stimulates a good pump causes sarcoplasmic and mitochondrial hypertrophy. Chasing the pump and disregarding all of the principles of effective training is one of the biggest mistakes you can make and will do nothing to help you build lean muscle.

You can get a great pump from doing 50 pushups but everyone knows that's not going to build muscle.

How To Build Muscle With High Reps

I am a big fan of this exercise and am constantly trying to set new PR's at certain rep ranges. Furthermore, most beginners usually can't use a significant amount of weight for much more than eight to ten reps on most exercises.

Using high reps to build muscle only works with a few muscle groups and exercises and shouldn't be used all the time. If your legs don't grow from that they never will.

Deadlifts are also great when done for high reps but you need to be careful to keep your back perfectly arched throughout. Rack deadlifts are a little bit safer and easier to maintain perfect form on so you may be able to push the reps to 15 on these. Jason has written hundreds of articles for numerous top rated training magazines and websites and has authored four fitness books. When you can row a 130 pound dumbbell for twenty reps you will probably be bigger and stronger than just about everyone else in your gym.

Whatever compound, multi joint exercise you can! use a heavy weight with for high reps will be effective; just be sure that you have been training properly for at least two or three years and are quite strong before trying this. For example we may choose the heaviest dumbbells the gym has for a set of one arm dumbbell rows and do anywhere from 15-30 reps for one all out, gut busting set. He has trained thousands of clients during his 14 years as a professional fitness coach, including more than 500 athletes from over 20 different sports. We usually pick a weight that we know we can do at least 12-15 reps with and in the heat of competition end up doing nearly twice that number. And when I say strong, I mean that you can bench press at least 1.5 times your body weight, you can squat double body weight and can deadlift 2.5 times your body weight (or at least be in the ballpark of those numbers).

High rep contests can always be fun with training partners also. Therefore you would do one or two sets of 5-8 reps fi! rst and then follow it up with a set of 15-20.

Compound ! lower bo dy exercises such as squats are phenomenal muscle builders when done for high reps with heavy weights. It should also be noted that the high rep set should always follow a heavy set or two. Whenever I train with a friend or old training partner that I haven't seen in a while I always like to have a heavy weight challenge and then a high rep challenge to finish the workout.

Normally I don't recommend high rep exercises for most novice and intermediate lifters. For more great muscle building information, please visit My favorite set and rep scheme that I use with myself and all my advanced clients on leg days is one or two heavy sets of 4-8 reps on some kind of squat followed by a brutally hard high rep set of 12-20 reps. Again, you should be fairly advanced before you start trying high rep deads.

Another great exercise to do high reps with is a ! one arm dumbbell row done with a slight cheat. Not to mention that it helps pack on insane amounts of size.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. I don't advocate the use of high reps for most beginners because normally they don't have the strength, coordination or stabilization needed to maintain perfect form throughout a high rep set and are therefore more likely to sustain an injury. He is also the head training adviser for Men's Fitness Magazine where he also has his own monthly column dedicated to muscle building. I recommend keeping the reps at twelve or lower on deadlifts to be safe. It's a blast and really brings out the best in you. However, there does come a time when you are more a little bit more advanced and have developed a pretty decent amount of strength when high reps can of great benefit in helping you pack on new muscle.

Monday, April 28, 2008

Heavy Duty Muscle Building

But whatever it was, their lack of progress was not due to their lack of training volume. He had some radical view points and an in-your-face way of expressing them. He was known for being a huge proponent of extremely low volume training. He was a famous bodybuilder who competed back in the seventies and eighties against none other than Arnold, himself. Mike was either loved or hated; there was no in between. He thought for himself and questioned everything.

Looking back I can say that Mike was a little off with his frequency recommendations and that the intensity he advocated was a bit too high and unnecessary. I can now state, unequivocally, that Mike Mentzer was a lot smarter and a lot closer to the truth than a lot of people I have taken advice from over the years.

Was he a genius?

No. Mike knew and preached to people that if they couldn't get the job done in a fraction of the sets they normally used then they weren't training hard enough. Othe! rs thought he was completely insane and needed to be committed.

I, personally, loved Mike's attitude and rebellious nature. I also learned quite a bit from him and when I first read Heavy Duty way back in the early 90's, it completely changed the way I thought about training.

If you don't know who Mike Mentzer was I will give you some quick background. He never just blindly accepted what everyone else did. In fact, their training volume may have been what was holding them back.

I respect what Mike Mentzer contributed to the strength training world and will always consider him a pioneer in our business.

To learn how I incorporated many of Mike Mentzer's theories with my own (that are based on 20 years of in the trenches experience and endless discussions with renowned coaches and trainers) to create the best muscle building system available for drug free, genetically average lifters, go to now.

Jason Ferrug! gia is a world famous fitness expert who is renowned for his a! bility t o help people build muscle as fast as humanly possible. Or maybe they weren't eating properly or getting enough rest... Jason has written hundreds of articles for numerous top rated training magazines and websites and has authored four fitness books. It also led to some outstanding results.

The problem was that at the time I was like many of you; constantly in search for the next best training program and always thought there was a better way of doing things. He has trained thousands of clients during his 14 years as a professional fitness coach, including more than 500 athletes from over 20 different sports. Olympia contest.

Mike knew the dangers of overtraining and realized just how unnecessary and counterproductive all that useless junk volume really was. He is, after all, responsible for helping Dorian Yates win the Mr. He is also the head training adviser for Men's Fitness Magazine where he also has his own monthly column dedicated to muscle building.! So I lost my way for a few years while experimenting with everything under the sun.

Sadly, you have to get off the right path and get lost for a while in order to realize that you were heading in the right direction all along.

It has been at least 15 years since I read Mike Mentzer's training theories for the first time and I have experimented with quite a bit of different loading parameters and training methods since then. He recommended somewhere between one and three sets per bodypart, once every 7-21 days. I also strongly disagree with many of his exercise choices.

But that doesn't mean that Mike's ideas weren't effective. He also knew what I have since learned; that high protein diets are unnecessary and are just another scam perpetrated by the bodybuilding industry to force you to buy more protein powder and useless crap.

Many people thought Mike Mentzer was a genius and learned a great deal from him while making tremendous progress employ! ing his advice. He even had the balls to call Arnold out abou! t his hi gh volume training protocols and say what a complete waste of time it all was.

Mike Mentzer's basic ideas and theories were that we are all grossly over-trained in sets and overall volume but under-trained in intensity. He knew that it didn't take anywhere near as much training as most people think to produce dramatic gains in size and strength. For more great muscle building information, please visit But he was a smart guy and a rational thinker. In fact, I think some of the extreme intensity techniques he advocated may have even been counterproductive.

How to Build Muscle - 3 Surefire How To Build Muscle Tips

We offer some of the most amazing muscle building resources on the web and will give you a free guide just for visiting. See, if you are at the gym every day, the only thing you are doing is ripping your muscle fibers apart more and more each day without giving them adequate time to heal. Nope. You are essentially turning yourself into a fat burning machine. For those of us who care about our bodies, we need to learn how to build muscle properly. Sound stupid? This is the hardest concept to get across to people, especially women. If you work out another muscle group than the one you worked out the previous day, all of the muscle regeneration that was taking place in the muscle group that you worked on the previous day is now swapped right on over to the other muscle group you are working on today.

Aside from just not working out at all or doing the wrong exercises, this is the numbe! r one reason people struggle with building muscle.

I'm a personal trainer, so my job requires me to be in the gym every day, but rest assured, I'm not working out every day. Then once you have built that muscle, it burns through over 30x (thirty times) more than fat. I hear this one all the time.

NO! This country is falling behind big time in terms of obesity and poor health. You have to know how to engage certain muscles. Do you want to know how to burn calories the most effectively? I'll explain.

Less is More
If you want to know how to build muscle, the answer is not "go to the gym every day." It's far from it. Because they're in the gym too much! You'll save tons of time and money. Build muscle! See you there! You'll be glad you did.

Hey, get off the treadmill
This one is for all of you folks out there trying to drop pounds by "burning calories." Yea sure, if you burn more calories than you take in, you are going to lose weight, but all you do on the treadmill is burn those calories right there at that moment. So get to lifting.

Lift with your target muscle group
How to build muscle by targeting the right groups is a little tricky to get the hang of, but is a very easy concept. Even if you say, yea but can't I work out different muscle groups? You barely burn any more because you are not breaking down any muscle fibers. They need at least a day, and sometimes two. It really does amaze me when I see the same guys in the gym day after day, pumping and grunting, only the achieve the minimal weight and muscle gains that probably are mostly due to age. We're here to help.

If you want to learn how to build muscle in the most efficient way possible, give our website a look. Act as if you were going to squeeze a tennis ball in between your chest muscles. Muscle fibers need time to heal. Many people try to use their shoulder and back muscles on bicep curls and end up getting hurt or just not getting an effective workout.

You won't be able to! lift as much weight, but you will gain more muscle if you do the workout properly. You'll literally burn fat away WHILE YOU SLEEP.

That means on your day off, you burn more calories just sitting on your butt than you would an hour on a treadmill. The most work is done in the initial pull or push, and in the hold at the end.

Follow these three tips and you'll get that beach bod in no time at all.

CWFitness is an organization dedicated to spreading the word about proper fitness. Engaging the muscle first which you are targeting will yield you a lot better gains than if you help it along with other muscles. That's how.

See, when your muscles are repairing themselves, you are burning through a ridiculous amount of calories just sitting there on your butt. Have you ever noticed that all the fat people are on the treadmills and ellipticals and all of the lean and in shape people are lifting weights? If you are doing bicep curls, engage your bi! cep muscle first, and use it to lift the weight. your chest. ! Coinci dence? Seriously, you will. This is a huge mistake too, because people think, "if I lift more weight, I'll build more muscle," when the real focus needs to be on proper form.

As another example, if you are doing chest flys, don't start the movement in with your arms, start it with... If you want to learn how to build muscle, you have to take at least a day off in between gym visits. Try it. Why aren't these people building muscle?

Hormones - What Part They Play In Building A Perfect Physique

They are low in the morning and rise at night when you fall asleep.

The final two hormones are insulin and cortisol. They also rise when you start training.

As a fitness/bodybuilding-buff, I know only too well that the hormones in your body can pretty much make or break your diet and training routine. When it comes to building-muscle, what you want to do is maximize the muscle-building hormones and minimize those muscle eating hormones. But what are the hormones that build muscle and what are the hormones that eat muscle? Straight after your hour's workout, go and have a high carb and high protein shake. Growth hormone is alot like testosterone in the sense that it rises when you do heavy weight training, although after an hour's training your growth hormone levels will begin to peak and fall back to their normal levels after a few hours. Testosterone levels raise in the morning when you wake up and fall at night when you go to sleep. Maltodextrin ca! rbs is the best if you can get some as it gets into your system very fast. What this will do is blast up your insulin levels and also cause your cortisol levels to peak and fall back to normal. Testosterone generally takes around 48 hours to level off back to normal (although slightly higher than before) after an hour long heavy weight training workout.

The next most important hormone to build muscle is growth hormone. Well, there are four main hormones that you want to pay attention to. Now, these two hormones are pretty much complete opposites when it comes to body building. Your body will now be in a state where your hormones are in perfect harmony to build muscle until your next workout!

If you want to know more about me and how I personally gained over 30lb in muscle, check out Everyone has heard of this hormone and its what pr! o bodybuilders take to bump up their muscle building potential! in the form of steroids. Any longer than that and your actually doing more bad than good because of the high cortisol levels in your body. When you train for an hour your insulin levels will be low by the end of the session and cortisol levels will rise, but unlike growth hormone, your cortisol hormones will continue to rise after your session, eating up all the muscle you have just worked hard to build in the gym - which is why you should only train in the gym for an hour. The hormones that promote muscle building are testosterone, growth hormone and insulin, and the muscle eating hormone is called cortisol.

Lets start with the most commonly known hormone in the body - testosterone. Heavy weight training is the best kind of exercise you can to do to raise your testosterone levels because of the high energy output over low reps. Insulin is a muscle promoting hormone and cortisol is a muscle eating hormone.

How To Train To Build Hard, Ripped Muscle!

If your primary goal is to build muscle in the gym, then you need to lift weights, weights and more flamin' weights! When I was sixteen (the legal age to lift weights in a gym in my country for insurance reasons) I joined a gym at 5 foot 8 inches and 8 1/2 stone! A twig to say the least! If you exercise each muscle only once per week (2 warm up sets and 4 workout sets) you will become much much stronger than you would by using weight machines, I guarantee. Zero! And combined with a guided and specific diet, you too can gain solid muscle mass! You have to do certain exercises, a certain amount of sets and a certain amount of reps per exercise.

I learned this the hard way. And guess how many pounds I gained? I downloaded a program for myself to follow from a body building expert, learned all about the subject, and away I went!

Back at the gym I never even touched a weight machine again. But if you want to hit your hamstrings using free weights y! ou do dead lifts. Free weights are much better for gaining muscle because they don't work on just one muscle, you have to use one or two primary muscles, followed by a group of secondary muscles to do the exercises. And you can't just go in and do any kind of weight training you want either. When doing this exercise properly, you're not only working out your hamstrings, but all your lower back muscles and your calf muscles too!

There are obviously other exercises that workout the rest of the muscles in your body. When you feel the stretch in your hamstrings you slowly move back up to the starting position again. I went straight in, warmed up on a treadmill for 5 minutes and went straight over to the free weights. I told him I wanted to gain muscle and he took me to every weight machine in the place, showed me how to use it and told me to do four sets of 10-12 reps at each machine 3 times a week to buff up.

So away I went, green and naive, three times! a week for a year and a half to the gym. I thought to mysel! f that s omething was wrong, and decided to take matters into my own hands. I have gained over 2 stone now and am still gaining!

If you would like to see how I gained over 30lb of lean muscle, check out this link and you can start bulking up too! For example, if you were doing leg curls (when you lie down on your stomach and curl weights using your hamstring muscles) you're only actually exercising your hamstrings. This is when you hold a barbell at waist length, arms relaxed, and slowly bend over as if your trying to stretch your hamstrings and touch your toes. I went in for my first session and was taken through an induction by a fitness instructor.

Body Building Supplements

Body builders have to follow a process under which he develops fiber for his muscles; this is done through different exercises, good rest and with proper calories. it provides shield protection to the muscles form getting damaged. The best source for vitamin B6 is in food like chicken, liver, vegetables and beans.

Vitamin B1:

Vitamin B1 is also known as Thiamine. helps with the maintenance of your nervous system and heart

You can get this vitamin from B complex vitamins. it allows the binding of oxygen and hemoglobin by absorbing iron. helps in the creation of steroid hormone

You can find vitamin C in tablets, drinks and capsules.

Vitamin B6:

Vitamin B6 in its pyridoxine form is well suited for body builders. Its main advantage is that it allows the utilization of metabolism for proteins and carbohydrates. Following are some of its advantages.

1. converts body fat and carbohydrates into energy that give strength to the muscle! s.

2. You can also get vitamin B1 in foods like pork, cereals and beef or in any other food that contains Thiamine.

Vitamin D:

With a balanced dose of vitamin D a person can gain many benefits.

1. protect your muscle cell from different types of injury.


A great shaped body is one that has almost no visible fat on it and is healthy. Following are some of the common used vitamins.

Vitamin C:

Vitamin C is also known as Ascorbic acid, it is a vitamin that is soluble with water. Vitamins are taken to increase the metabolic reaction in a person's body. helps in the building of strong bones and a stronger skeleton.

The main source of getting vitamin D is from dairy products and milk. It supplies anti-oxidant that is necessary for any body builder.

The main source of vitamin E is from vegetables like nuts, soybeans, wheat and other green vegetables.

Learn more at

http://www.supplement-b! odybuild

Steffan Jensen Increasing weight and having muscles is not gained with exercises only, you need supplements that help to build your muscles and remove any fat from your body. Other natural sources for vitamin D include egg and fish.

Vitamin E:

Vitamin E is also known as tocopherol. helps with the regulation of phosphorous along with calcium that provides food digestion.

2. This in result allows you to perform much better.

3. When you take a balanced amount of this vitamin your body will be able to:

1. Through research it has been found that 90% of Americans do not get nutrition from the food they eat, therefore there is a lack of vitamins. It helps a body builder in the following way.

1. These supplements are known as body building supplements.

Vitamins are an example of these supplements. When body building you need vitamins to provide you with strength and energy that is lost during the session.

Sunday, April 27, 2008

Best Ab Exercises for Building 6-Pack Abs

Hold your abs tight. Don't use momentum. Grasp the handle over your right shoulder with arms extended and a slight bend at the elbow. Keep your body in a straight line from shoulders to toes and keep your abs braced.

Plus, if you have access to a commercial gym, here are my favorite resistance exercises for your abs -- to help you build a set of 6-pack abs -- include:

Cable Chops

Stand sideways beside a cable stack with your right shoulder closest to the stack. Contract your abs and reverse the motion to return to the upright position.

Hanging Leg Raise

Hang from a chin-up bar using an underhand grip. Brace your abs, and curl your torso forward. Go slow and controlled both ways.

Side Planks

Raise your body in a straight line so that your body hovers over the mat. With a slight bend in your knees, curl your hips back and raise your legs up in front of you until they are parallel to the floor. Ballantyne shows you how you never! have to do slow boring cardio again! Perform all reps for one side and then switch.

Kneeling Cable Ab Crunches

Attach a rope handle to the top of a cable pulley system. Plus, specific abdominal exercises can flatten your lower abs.

The classic ab crunch is generally a waste of time because the ab crunch doesn't work the entire main ab muscle (rectus abdominis). Without bending at the elbows any further, bring your arms down and across the body using your abs to initiate the movement. Attach a handle to the highest pulley position. You'll get more results in less time in your fat burning workouts by using interval training for fat loss. Keep your back straight and your hips up.

I believe that men and women can lose their belly fat and get flat lower abs with fast fat loss workouts. Contract them as if someone was about to punch you in the stomach, but breath normally.

Plank with Your Arms on the Ball

Place your clasped hands on the to! p of a medium sized ball. Brace your abs and slowly lean forw! ard and roll your hands over the ball while the ball moves away from your body. Slowly return to the start position.

Do two exercises twice per week, and do intervals 3 times per week for best results.

Discover the shocking top 5 fat loss myths at Turbulence Training and uncover all of the Turbulence Training Transformations in the Fat Loss Forum Craig Ballantyne is a Certified Strength & Conditioning Specialist and fat loss expert who writes for Men's Health and Oxygen magazines. There are other better, unique ab exercises that men and women can do to flatten their lower abs.

And if you want to lose belly fat, forget about doing long, slow boring cardio for fat loss. Your knees should be slightly bent and your hips slightly pushed back. Bring your hands across to your left hip pocket and then slowly return to th! e start. Brace your abs. Kneel in front of the pulley and hold the rope behind your head. Prepare for the exercise by bracing (contracting) your abdominals from top to bottom. I even believe you can "spot reduce" and lose your tummy fat with a specific type of exercise -- and no, it's not ab crunches. Focus on working your abs and obliques. This was proven by a research study from Australia, who found that only interval training helped women lose belly fat, while doing cardio for twice as long did not!

Some of my favorite abdominal exercises can be done with just your bodyweight or need only a common exercise ball.

Here's a list of just a few of my favorite total body ab exercises that will help you get a flat stomach (provided you combine these exercises with interval training for fat loss):

Exercise Ball Ab Rollouts

Kneel on a mat and place your clasped hands on the top of a medium sized ball. Keep your body in a straight line and go as far ! as you can with perfect form. Your arms should remain above y! our head during the crunch.

How to Build Muscle Quick With Three Fast Muscle Building Tips

I work at my muscle building weight program for 20 minutes three specific days a week, Monday, Wednesday and Friday mornings.

We live in a McQuick world today and we want everything NOW! If you do not set that time aside you will not build muscle quick and in fact won't build muscle at all.

Tip # 3 The third tip to build muscle quick is choosing the right exercise routine. You need to read the nutritional labels on the foods you eat and learn how to understand them. What you need to do is to set aside a specific amount of time and then stick to it. You can find that review at if you are interested. It is real hard to build muscle period, let alone quick, if we are constantly eating the wrong kinds of fat. At least I began seeing a great difference in my muscle building in about three weeks.

Let me give you three tips on how to build muscle quick:

Tip # 1 The first tip in building muscle quick is to stop eating all that junk food. Unfortunately, there really is no McQuick method to build muscle fast if your idea of fast is yesterday. So how do we build muscle quick? Check out my website for more details.

I have lost my belly fat, my arms are no longer flabby, and even my wife says I am looking pretty good. I was a junk food junkie eating just about anything I wanted to eat and it was showing big time in my big belly and flabby arms. However, if you eat right, set the time aside and stick to a good exercise routine you too can add muscle to your physique. Until I was willing to change my eating habits I had no chance of building my muscles. Get some expert advice before you start this process and it is not a bad idea to talk with your physician and make sure your heart is up to it. It is not easy to change bad habits but it can and must be done.

Tip # 2 The second tip in building muscle quick ! is to spend time actually exercising your muscles. Or check o! ut my le ns at Age does not play a part in this I am 58 years old and feeling and looking great.

I actually reviewed two exercise programs and two diet programs to see which way I should go to lose my belly fat and build my muscles. In fact, we can build muscle and see a quick difference within three weeks. However, if your idea of fast is like six weeks then we can build muscle quick if we work on it. I have reviewed two good muscle building programs that have helped me in setting my goals and fulfilling those goals when it comes to eating right and exercising right. The other days I simply watch what I eat and touch my toes.

The Truth About Six-Pack Abs

This feature alone is a sure sign that it will work.

The Truth About Six Pack Abs It exposes the proper way to train your body and to reveal your abs which is primarily about burning fat.

If you're interested in developing six pack abs, then you've probably spent lots of hours working on your abdominal muscles. For him, all you have to do is to get rid of the total body and eventually your belly will disappear. It gives you what you want to know straight forwardly, which is how to get a six pack. Also, it contains a secret method to take full advantage of your metabolic rate and raise your burning abilities. The truth about The Truth About Six Pack Abs reveals several ways how to do that in an intense short time.

As for me, this ebook seems to be one of the most effective options for those who dream to have six pack abs. Anyway, t! his ebook offers an unlimited 8- week guarantee. All the exercises recommended are shown in full colored photographs which will surely help you to fully understand the exercises. According to him, this abs training must be done after your total body workout.

You may be surprised when you know that The Truth About Six Pack Abs doesn't include many "abs training" at all. If you are serious in losing fat or getting solid abs, try to read the The Truth About Six Pack Abs by Mike Geary and see it by yourself. It is demonstrated step by step and how often it should be performed to maximize the effect is also noted.

According to Mike Geary, the author of The Truth About Six Pack Abs, the fastest way to have six pack abs is not to focus on having one. Meaning, you can get your money back when it doesn't work for you. well, this ebook is a wide-ranging training and nutrition guide that promises six pack abs and fat loss on the whole. In this book, Mike has created! a power CORE training schedules that will only take you no mo! re than 8-12 minutes unlike many other fat loss routines that give you half an hour workout for your abs alone. Lastly, you've probably run into and wasted money on reading ebooks that claim to show you how to get lean flat abs.

Interestingly, there is a solution offered in an ebook which are currently being sold online - The Truth About Six Pack Abs. The book focuses more on nutrition, but it also encloses full body fitness program. the best thing about this is that it takes you right to the point, no side track. In addition, I'm sure you've already seen all the gimmick exercise machines as well as fat loss supplements that guarantee incredible results yet fail to convey. Even you have a set of ripped abs which you have developed by doing crunches; you will never see your abs because of the main obstacle, which is your stomach fat that is blocking your six pack abs.

High Intensity Training Builds Muscle Faster

We fail only if we want to. Limit Cardio exercises to 3 times a week for 29 minutes each.

Take adequate rest. So it is best to avoid these to build muscle and keeping them that way.

High Intensity Training to build muscle faster was created by Arthur Jones in the 1970s as an option to the volume training prevalent at that time which gave little results leaving muscle building enthusiasts depressed.

Some helpful tips

You have to put in lot of hard work because as the workout is sort but intense, you have to be ready to soak it in, in a positive frame of mind.

Have lots of protein in your diet. As the time required is less you preserve the precious energy your body has for other activities.

The time period between two workouts should be a lot for the muscle to develop. Because during high intensity training the muscle is under more strain and therefore needs more rest to grow.

High intensity training experts shuns steroids and supp! lements and feel they are a hazard to your health. They are the tissue builders and the more you take the merrier. The mantra is Sleep well and exercise well.

For details on high intensity training exercises and other ways to build muscle, click on my link below. You feel fresh and can withstand the high intensity training exercises with a smile on your face.

Include other exercises apart from the High Intensity ones.Especially Cardio exercises. Training To Failure is the most popular phrase used for high Intensity Training. The longer you endure the faster your muscles will grow.

High intensity training stimulates the muscles intensely but for a brief period of time.You derive the maximum benefit in a minimum amount of time.

Focusing on short but tough workouts using basic movements and heavy weights is high intensity training does build muscle faster. Your muscle builds faster on taking these, but on discontinuing, the results are ghastly even fatal. Because muscles contract and relax according to stimuli from the brain, so if we want we can make them work longer. This endurance is teste! d in High Intensity Training. Remember muscles don't build when you exercise, they build when you rest. Also fresh fruits and vegetables give you instant energy thanks to the minerals present in them. This means that if you are doing some sort of high intensity training exercise to build muscle and keep on repeating it until you fail to do so, you have failed. Your workouts should be less than an hour but intense. Protein is present mainly in eggs, meat, chicken and legumes.

Also have lots of fresh fruits and vegetables, more so if you are overweight. They will help you to shed off the fat and keep you healthy and ready for the high intensity training. They help in burning fat, thereby assisting to build muscle. A minimum of 6 hours sleep is essential if you want your muscles to build faster.

Antioxidants Helps You Get Lean and Toned Muscles

And by doing that, you will be adding muscles and burning up fat! And let's not go crazy with dark chocolate. You got it buddy...

Let's put out a definition of antioxidants just to clear up the air. Eating crappy foods. There are tons of other sources of antioxidants so be sure to look for them.

A couple of things to keep in mind when drinking teas and coffee. They just want to know the fact ma'am...

That's it!

OK. Looking older than your age definitely is a deal breaker here...

But let's just move on...

Free-radicals are linked to cancer, heart diseases and all kinds of degenerative diseases that makes us look older and shortens our life spans.

Nasty stuff huh?

So in comes the good guys -- the antioxidants to save the day! fat!

Just be sensible here... It still has sugar in it which raises our blood sugar and converts excess energy into... Look no further from your kitchen! dark chocolates!

You can't ignore! all the good news that is coming out about antioxidants. You will feel better and work out harder. right? Go for the organic teas and coffees. You can generate free-radicals just by exercising. I still have no idea why smoking makes one look cool. Which is by the way, a very good thing.

Go to this website to find out what else you can do to lose body fat and get those love handles reduced. And grab that free report for effective ways you can increase your metabolism and burn away the stomach fat. Some great sources of antioxidants are berries, teas, coffee, red wine and... Smoking!

Which reminds me, many times when I look at my friends that smoke... How does one get free-radicals? they are bad dudes that are up to no good. Free-radicals are the bad guys... Antioxidants are chemicals help your body remove the cancer causing, free-radicals.! so the very act of helping our muscles remove free-radicals ! which me ans faster recovery time!

So where can we pick up some antioxidants? drink and eat moderately.

The key thing to remember is that antioxidants helps your muscles recover from workouts faster by removing the dangerous free-radicals. And the removing these dangerous elements can help you look and feel younger because it slows down the aging process.

Did I mention that free-radicals make you look older? Well, the truth of the matter is you can't avoid getting free-radicals in your system. they actually look older than they really are! And not only that, antioxidants also aids our recovery from exercises by helping reduce or eliminate free-radicals from the muscles. Let's not add toxic chemical from bug spray into our bodies... And somehow, for many people, antioxidants is like a black box.

Let me explain...

You see, when someone starts talking about healthy benefits and body parts -- a lot of people's eyes start to glaze over...

They ju! st don't care about the small details.

Saturday, April 26, 2008

How To Build Lean Muscle And Lose Fat

It is not easy to build lean muscle and lose fat. This method relies on the motion of the body to burn off calories and as a result reduce body fat. There will also be more people with lean muscles, low body fat ratios and high flexibility. These techniques, through vigorous workouts, promise to reduce body fat and build lean muscle.

For people the world over, it is quite a challenge to lose weight. This lifestyle change can lead to a feeling of satisfaction when you look into the mirror and see the complete change in your body. These methods encourages the removal of carbohydrates from the diet.

The removal of carbohydrates frequently causes people to feel irritable and miserable. When you see these things happening to you, you will feel complete and happier with yourself and your life.

It can be quite a challenge to lose weight. But, they seldom do both. Often ineffective methods are used that hampered weight loss efforts. This may be true. T! he weight is lost due to a lack of good food required by the body rather than due to the practice of eating healthy food.

Another method people used for losing weight is exercise. However, this practice is very popular because it has been promoted to the general population via fad diets such as Atkins. However, this failure can be avoided by changing what one eats.

The proper way to losing weight is to combine both diet and exercise into a well-balanced and complete lifestyle change. Get more discussions and tips from my Lean Muscle Lose Fat blog at This will help you to build lean muscle and lose fat. People very often try using either diet or exercise. Some examples are Atkins and the South Beach diet.

For those who exercise, many different exercise! techniques available to you. Cars have also been a significa! nt facto r in increasing the waist sizes as people are doing less walking to get to their destination.

If it is easy to lose weight, then there would not be many fat people around. Due to the prevalence of television and computers, the obesity problem in America have greatly increased throughout the past decade. While this may be an easy way to lose weight, it is not a healthy way to do so. However, this is the most effective manner if they want to build lean muscle and lose fat.

For those preferring to diet, many different diets are available on the market that promise to help you get rid of stomach fat. This denial of food is not a good idea and is a sure way of failing at a diet plan and failing to lose weight. However, for many of those people beginning a workout program, their calorie consumption usually increases because they tend to feel hungry after a workout.

While it may seem to be a good idea to eat after a great workout, the right foods in the right! proportions have to be consumed to maintain a healthy weight. However, losing weight is easier and simple if the right techniques are used.

Very often, in order to lose weight, many people try cutting their intake of foods from their diets. When you make this lifestyle changes, you will see that how to lose face fat and how to do exercises to lose stomach fat are quite easily accomplished. If one fails to do this, it may result in one being strong but still has an overweight problem. These diets are often known as fad diets. This can lead to a feeling of failure and result in giving up the exercise program.

Four Tips on How to Build Muscle Fast

And I have not been disappointed. I have however, lost my belly fat, or love handles as my wife called them, and the hanging flab on my arms is gone and they are now solid. It sure has been a boom for me and at 58 years young I am in better shape now than I was ten years ago. Atlas. the more you push your muscles to the breaking point the quicker you will build them. You can find out more at his website

Dennis also has an article at It is amazing what a 58 year old can do with a little information on body building. So get off of the couch and get going.

Tip #2 on how to build muscle fast is to follow a program religiously.

Discovering how to build muscle fast is the dream of every young boy as he is growing up. I know that should be a give! n but believe me I waited for almost 50 years to get started. You can do it to, young or old, the methods I found in the e-book I purchased worked wonders for me.

Dennis Snyder writes on many subjects including health, fitness and finances. Never could get my parents to send in the money so it wasn't until I was 57 years old that I finally decided to give one of these programs a try. Proper nutrition and a good exercise program will do wonders for your health. That is important to me as I desire to ride my HD Fatboy motorcycle as a fit and trim old man.

Tip #4 on how to build fast fast will require you to add more force in lifting. I want to not only look a little buff I also want to be healthy.

I hope these four tips on how to build muscle fast has been a help to your success in building your muscle. Rather than doing 4 sets of 5 reps with 30 lbs push it to 60 lbs and do 1 set of 12 reps. You don't want to start out too fast but you will want to ad! d heavier weights in your routine as soon as it is possible. ! I only h eavy lift three times a week and then I do some aerobic stuff the other days. Give your muscles a chance to recover. Recent science reports have said that having belly fat after you are forty can lead to dementia and a number of other major health issues such as heart disease and diabetes. The e-book I bought was essential in getting my mind adjusted correctly so that I could build my muscle fast. Repetition is important in changing your habits. I remember reading the comic books as a young boy and seeing all the ads for Mr. And of course, once we get to the girl watching stage we really want to build muscle fast! It will take a couple of weeks to start seeing results but it will be worth it all.

Tip #3 on how to build muscle fast is to begin eating right. However, you must be careful that you do not over train! Get yourself a routine and stick to it. And when I say "build muscle fast" I do not mean overnight. A proper nutritional diet will do wonders for no! t only your muscle building but also your all around health. Building muscle has to be a lifestyle change or you will not succeed. Atlas trying to get us young ones to talk our parents into buying the techniques to build our muscle fast. Below are four tips I have discovered on how to build muscle fast.

Tip #1 on how to build muscle fast is to get started. You do not need to lift heavy weights every day. No I have not become Mr.

8 Tips for Bigger Calves

That will change the resistance pattern of the calf muscles, challenging the nervous system and jolting new growth.

7) Train the muscles involved in dorsi-flexion. In exercises where you bend your knee, most of the load is taken by the soleus, which is one of what kinesiologists call the antigravity muscles-that is, the muscles that are firing when you're in a standing position. After you've completed the eccentric, or lowering, pat of each rep, pause in the bottom position before performing the concentric, or lifting, part. Since both your body and the calf bock are at a 45 degree angle, it will be easier mechanically to reach the top portion of the range. If you have difficulty feeling your calves work when training them, you should be able to create a new growth spurt with unilateral training. Since the calf muscles are rather resilient, I'd use the standing calf machine to provide enough load.

8) Learn the PIMST. After six to eight reps at that s! low tempo, you'll feel a significant buildup of intramuscular tension in the calf muscles because you won't be using momentum to help you complete the exercise.

5) Give unilateral training a try. Don't worry, your arms won't shrink into oblivion.

2) Use the appropriate reps for the exercise. Most people train calves at the end of a thigh workout, so the effort is just not there. Sets that you complete in less than 40 seconds won't do much for the optimal development of that muscle.

In exercises where your knee is straight, such as donkey calf raises and standing calf raises, the gastrocnemius handles most of the load. More strength means more overload and more growth.

These tips brought to you by, which provides useful bodybuilding resources and popular bodybuilding supplements. When you perform those exercises be sure to pause in the bottom position for a two second count. It's a simple trick that will do a lot to promote growth in the calf muscles. The number of reps depends on which exercise you're doing. On sets of six to eight reps, the pause should be extended to four seconds.

4) Reduce lifting speed. Acupressure points in the body can increase your calf strength instantly by 2 to 15 percent. Concentrating your neural drive on a single limb will enable you to maximize the load on the calf muscle.

6) Try calf raises on the hack-squat machine. Train them on arm day, before arms, and watch them jolt into new growth. For a change of pace and some new growth, aim at taking five seconds to lift the weight and five seconds to lower it. To give you an idea of how that works, on sets of 35 to 50 reps you'd pause for only one second at the bottom. You can learn ! where they are in a hands on seminar called the Poliquin Instant Muscle Strengthening Techniques. Make sure to do the knees-locked exercises first in the workout, as they recruit the higher threshold motor units.

3) Pause in the bottom position. Experiment with one-leg calf presses on the leg press. The gastrocnemius is composed of approximately 60 percent fast-twitch muscle and responds best to sets that can be completed in approximately 20 to 40 seconds.

1) Train them first in the workout. Muscle biopsies and autopsies have revealed that the soleus is composed of approximately 88 percent slow-twitch muscle, meaning it responds better to high reps. For maximum lower-leg development you need to train all areas of the lower leg, including the muscles on the anterior, or front, of the calf. Also, its important to stretch the gastrocnemius and soleus muscles after every set of tibialis anterior work. The length of the pause should be one to four seconds! , depending on the repetition count-the higher the number of r! eps, the shorter the pause.

Discover How To Build Muscle Mass Fast - Part One

Don't take their advice...

And don't even take weight training advice from those blessed with great genetics and are built. You are going to go to the gym with the mindset that someone has a gun placed on your head.

What does this mean?

You are not going to sit and stare at the other people who are working out. Don't be a wuss.

Take your headset with you and use it. They cater to guys who already can grow muscle mass easily and quite frankly, muscle magazines promote expensive supplements -- which you don't need.

Three more muscle mass workout tips and then we are done...

For us skinny guys, concentrate on heavy weights.

Workout as hard and as quickly as possible. Add muscle mass on your frame.

If you are ready to take that step, then here is some advice to get started...

First of all, when you train at the gym... Discover how at my website: Find out how to gain muscles fast! You don't need to impress the girls here...

You are going to work each set as hard as possible. Like I said before, skinny folks have to play by a different set of rules.

I hope this wasn't clear as mud? Well, they are all wrong! No More Skinny Guy! Don't pussyfoot around. Don't dawdle. And you STILL don't weight any more than you did months ago.

I want you to understand that you are not alone and for former skinny guys like me and others who have succeeded gaining muscle mass fast -- it can absolutely be done. It tells others that you are too busy training and don't want to be disturbed.

Don't hang out at the gym with girlfriend or friends that are counterproductive.

In short, do all those things above and you will be creating good foundation for weight gaining workouts.

I'm betting the last dollar in my pocket that you are sick and tired of being nicknamed... Between you and me, stay away from them. Just get in, kick butt and get out. Countless hours spent at the health club. Working real hard at the gym... Drinking protein shakes and spending tons of money on supplements. You can absolutely gain muscular weight. Give your program some time.

Good luck big guy and don't forget to look for Part Two.

Hate being skinny? Right?

If you are with me on this... You get the impression as they walk away -- they don't believe you for a New York minute.

AND! "Skinny (blank)." And blank would be your first name...

And when you tell someone that you are doing something about it. And way easier than you expect!

But let's talk about you a little more. You are so upset with the bathroom scale as you quickly weight yourself -- the needle never budges...


I know exactly what you are going through. Sweating and straining to lift more and more weights. Fatigue your body and then get out.

Stick with a program that works for skinny guys and do not go to another program because the "first one" doesn't seem to work. Is everybody telling you that you will always be thin or laugh at you? if you open your mind to another way to finally achieve what you re! ally, really want to do. Thin people have to play by a different set of rules from those of us who are blessed with bodies that respond to workouts like crazy.

And I'm not talking about those steroid heads. It is time to be a serious bodybuilder

You are not going to sit and stare at yourself in the mirror. Confident and self-assured guys don't need to do that. It is a waste of time. And definitely don't gossip with others.

Oh yeah, stay away from the muscle magazines.

Always Wanted That Brad Pitt Fight Club Body?

I wanted to build my body to a strong buffed up weight lifting machine, but stay sculpted to keep my enviable six pack at the same time.

There are programs out there you can get that can help you do it, and this is exactly what I did. Now I've got my cheselled abs and 16lb more muscle than I started off with. Alot of bodybuilding programs claim that they can help you do this, but this is a completely bogus statement. I went from 13% bodyfat down to 8%. I learned that without taking any illegal muscle building prohormones, your body will gain around 1-3lb of weight per week on this diet and training routine - the vast majority of this will be muscle (around 80-90%).

Now, as a general rule you should take in 15-20 calories per lb of bodyweight to build muscle. Your stomach has eaten up and burned all the calories you ate the day before while you slept. Glad you're paying attention! Benching and squatting more than double the weight I was before I sta! rted the program.

But how did this 5 foot 11 inch 160lb symbol come to be? Never mind Brad Pitt, now I want to look like Arlold!

See how I personally gained 30lb of lean muscle at this link and you can start gaining muscle too! Well, my friend, there are two very healthy lifestyle changes you need to make if you want to look like Akilles or Tyler Durden - diet and exercise.

I started off as a 5 foot 8 inch, 126lb weakling! Success! And most importantly, how can I look like that! When you awake in the morning your body is in a fasted state. Why you ask? You want to get it just right, so that you're eating just enough protein and just enough carbs so that you're gaining maximum muscle and as little fat as possible. If you're doing this properly, you will put on mostly muscle and some fat. The reason is a commonly unknown one ! but makes perfect sense. But I had gained some dreaded bodyf! at too! I got the info I needed and learned some pretty interesting and surprising things, that not alot of people know, on the way. What I needed to do was bump up my bodyweight, but not just eat chocolate or crisps all day to gain the pounds. So in my case, 126lb x 18 = 2268 calories per day. Of course, these calories have to come from a certain ratio of calories from protein, calories from carbs and calories from fat, like I said earlier. This is what I had to consume to put on muscle.

As I ate my way through these calories (six meals per day) I found myself gaining 1-3lb per week! Straight out of your bodyfat supply!

By cutting my carb calorie intake and doing these half hour sessions in the morning ontop of my weight training routine, I lost 7lb - mostly bodyfat. One of the secrets I had learned was that to burn bodyfat, the best thing you should do is a half hour cardio session in the morning. This is the perfect time to get your heart going. 9 we! eks on and I was a healthy looking 150lb. The reason why is because to put on muscle, you must intake more calories than you burn off during the day - a specific mix of protein, carbohydrates and fats. But wait, your body's in a fasted state - where will the energy calories come from? If you want to gain weight, like I did, the first thing you must note is that it is VERY unlikely that you will ever gain muscle and lose fat at the same time. When you start to train and your muscles work, they will be gasping for energy. Now, fair enough, I had a six pack that the majority of guys would be jealous of, but that was only because I had hardly any fat (or muscle) on me at all. Not enough protein and not enough carbs and you won't put on any weight at all, and too much carbs and not enough protein and you will just gain fat.

Friday, April 25, 2008

How To Use Creatine

So, begin with a sensible, solid foundation then consider supplementation to push your physical boundaries a little further.

This week I'm going to discuss the number one supplement in the world...


If you don't know exactly what creatine is or the effect it has on your body perhaps this will make it a little clearer.

The most basic molecule that provides energy for every single function in every cell of your body is called ATP (Adenosine Tri-Phosphate).

The structure of it is: 1 adenosine molecule attached to 3 phosphate molecules (ie.

Supplements are ergogenic aids utilized to enhance physical performance outside of normal dietary intake.

Bodybuilding supplements have evolved into a huge, diverse, confusing industry. A few have had less desirable effects such as headaches and stomach problems.

I recommend NANO CREATINE.

Nano Creatine comes in a very fine powder form and I have found it to be the easiest on your b! ody with substantial results.

Here's how I recommend you take Nano Creatine, however, you can play with the flavours and amounts depending on your body size.

Mix approximately 1 teaspoon of Nano Creatine, 3 teaspoons of glucose powder and 3 tablespoons of vanilla WPI protein powder into 300ml of water and 300ml of apple juice.

The water hydrates your body, the apple juice and glucose powder shuttles the creatine and protein into your cells.

Consume it twice on your training days, before and after your workout, and once on your non training days.

It needs to be cycled in and out of your routine for the best continuing effects and internal health. Your first priority must be a healthy, balanced diet that provides a constant supply of nutrients in the correct proportions. There is so much out there with such a broad spectrum of choice that any first time user must feel baffled. Not only are there countless different types of supplements, there ! are the endless brands and companies providing them.

Wha! t does o ne really need and where should you get it? They are called 'supplements' for a reason; they supplement a normal, nutritious food intake.

Nothing can replace fresh, healthy food: you cannot get the best out of yourself if you eat junk. They have all worked to an extent, some better than others. For more information, visit Personal Trainer. The benefits of this include:

* Ability to train longer and harder achieving faster results
* Decreased short term recovery time between sets and exercises of your workout
* Decreased long term recovery time between workouts
* Increased strength and endurance

Within the muscle cell itself there are also beneficial structural changes:

* Increased cell volume from the phosphocreatine drawing water into the cell through osmosis
* Enlargement and stretching of muscle cell membranes from the increased water uptake
* Increased synthesis and uptake of muscle protein
* Decreased destruction of muscle protein

It sounds pretty good doesn't it? A + P + P + P).

Energy is harnessed from the reaction of one of the phosphate molecules breaking its bond with the main molecule: A + P + P - P = E (energy).

So, adenosine tri-phosphate becomes adenosine diphosphate as it loses the third phosphate molecule: ATP - P = ADP

To continue the formation of energy the process must be reversed. Yep, that's right. You can't beat a healthy diet but creatine may be able to give you an edge.

I have tried Creatine Monohydrate, Micronised Creatine, Liquid Creatine, Nano Creatine and various creatine delivery systems. I suggest this simple system:

* 1 month on - 1 week off; then,
* 1 month on - 2 weeks off; then,
* 1 month on - 3 weeks off; then,
* 1 month on - 1 month off

It's a great product but it might not agree with everyone. The logic is evident. This is achieved with the second molecule involved in the reaction PC (Phosphocreatine).

Phosphocreatine drives the lost phosphate molecule back onto the ADP forming ATP so that energy can be formed again: ADP + CP = ATP

This whole process is called: The ATP - PC System and the cycle continues until the phosphocreatine is depleted.

You see where I'm heading here? Try it and see how you go. If you supplement correctly with creatine you build up a greater storage of Phosphocreatine in your muscles and liver facilitating the formation of energy. But remember that good food comes first.

In my next article on supplements I'll talk about Protein Powder.

Train hard and well.

Joey Sheather is the head trainer at Global Weight Training, which provides step-by-step instructions on how to get into shape in the shortest possible time! . That's not a simple question but here are my choices and advice after 10 years of experimentation and observation.

Firstly, I'll say upfront that bodybuilding supplements are not absolutely necessary to achieve your training goals. I've always respected this supplement because it just makes sense.

Tips For Weight Training

Goal setting is an extremely big part of any final answer.

Tip #2 Maybe the most difficult: Commitment

Discover a weight training program that's in tune with what you would like to see as a result. Come up with a plan that gives a final result, then work backwards to attain it. Go after this professionally, look at it from all angles and when it comes down to it: hire a reputable trainer and let them guide you to where you want to be! (Another must-have)

No #5 - Make your efforts in training gradual, slowly building up. a little more in focus:

Tip #1 Setting Your Goals

Doing things inch by inch is a heck of a lot easier than doing things in leaps and bounds. Then, study it again. #1 - Jot down what your long and short term goals are and be truthful (realistic).

No #2 - Adhere to a single program for the minimum of 3 months. What you need to do is only to do a little more work with a little heavier weight week to wee! k. Better still is to find the author and ask them. You could be buffed and feeling a whole lot better about yourself. Look at your weights increasing from 2 and half to 5 pounds per week and you're getting somewhere. Just doing little jumps in increments is where the real progress can be seen and felt!

So...before you begin, take another look at these "beginning weight training advice and tips" and you'll look forward to those trips to the gym and the time you'll spend a lot more favorably. Then set your next goal post at six months, then where you want to be in one year. If you don't understand it ask someone who has gone where you are going. If everyone had the correct answer you'd see a heck of a lot more lean, muscular bodies on the beach, male and female.

Now before entering any gym to train with weights there are a couple tips you need to be aware of. More damage to your entire body can be done than you could imagine. Do this over the course of a! year and you are really getting somewhere. You can also find! trustwo rthy sites online that will stop you from taking part in a guessing game. If you tell yourself after a few weeks that "this doesn't work", you are making excuses and you need to get out of that mode. Think for a minute...where will you be in only 52 weeks? Remember this little saying as you begin each workout. I'll go deeper into these tips after I've listed them.


Training with any kind of weight properly is something that eludes most of those wanting better bodies. Dig down and commit to your goal!

Tip #3 Your WT "Education"

Ask yourself a very basic but highly important question: "What do I know about building muscle?" If someone were to come up to you and ask you if you could help them with a twelve week plan, would you be able to sincerely help them? Don't over-do it and hurt yourself, either physically or emotionally.

If you're really looking to get into serious weight training or weight gaining or shaping your body, you need to c! heck out these free video coaching lessons from a top weight training source. Weight-training is not something you can just gloss over! Know thy foe, as they say.

Tip #4 Using Correct Techniques

If you know absolutely zilch about proper weight training procedures, do not attempt to make them up as you go along. Example - try and gain one pound a week to make a final goal of 50 pounds in a year. And, the more correct techniques you learn correctly will be an example of just how easy it is for your to damage yourself physically. Spend a little green now, at the beginning, and your body will thank you for it.

Tip #5 Progress Slowly

Like I said before...inch by inch is easier than yard by yard. They will be glad to assist you. This is very important - commitment!

No #3 - Make sure you are an "educated consumer" before beginning.

No #4 - To instruct you in t! he correct techniques, you need to hire a trainer! Start by f! iguring what mark you'd like to reach in say three months. Weight training is the same. Slowly, but safely. You do not need to increase your bench press weights by 20 or 30 pounds the first week. Find a person whose training methods you admire, and hopefully they'll have a book out - buy it and devour it!. Like any good student, study the entire program completely before diving in. Make sure you completely understand the workout program backward and forward. Don't go the route "Oh, this is something I can do by myself", or "I watch others do it so I'll do what they do". Again...ask yourself if you could build your OWN body in those three months and if you couldn't, you don't have the necessary education and/or tools about training, nutrition and recovery.