Showing posts with label Build Muscle. Show all posts

How to Build Massive Muscle - The Secret to a Great Back

When you think of the Mr. Olympia contest, what usually comes to mind?
Yes, massive physiques crammed with tons of muscle, but something else too.
Massive and complete back development.

And it should, after all four of the most dominant Mr. Olympia winners of all time had serious back development.

From Arnold to Lee to Dorian and to Ronnie, all four of these champions owned backs that were far ahead of their competitors.

O.K.
So how can you go about building a back like these champions-one that is massive and complete from top to bottom?

Read on to find out how.

SIMPLE IS BEST
One of the reasons, I feel people do not make as many gains as they should, is because they complicate things.

Bodybuilders feel they need tons of exercises in order for things to go right in the gym.
Not true.

THE BACK ONE TWO PUNCH
After a good a warm-up bust out as many sets as you can of either chins or pull-ups-you can alternate between the two if you would like.

Then move on over and do five sets of five on either barbell bent over rows with an over hand grip or with an under hand grip.

Again, like with the chins and pull-ups, feel free to alternate between the two at every other workout as each version works the back slightly differently--just what you want.

A COUPLE OF POINTS
I know some people might be saying, what if you cannot do very many chins with an overhand grip.
No problem.

Just work on doing one or two more at every other workout and before you know it you will be able to do sets of ten to twelve reps in good form-and your back will show it.

Also, some might think that with just two exercises-four if you count the different grips-this cannot be enough.

True, but again, I feel most people over-complicate things.

Do yourself a favor give this routine a try for a couple of months, provided you are working it hard, and then if you feel you need more you can start adding in exercises like dead lifts and the like.

Lastly, once you get used to the rows, feel free to mix up the rep ranges at each workout-for example at one you can do the five sets of five and then at another you can do sets of eight to twelve and at yet another you can try sets of twenty reps.

Each rep range will work the muscles a bit differently so it is a good thing to mix it up.

CONCLUSION
I know the above routine looks overly basic, but trust me, if you really put your head down and work the exercises hard your back will start to develop in ways you never thought possible.

GO HARD

Want to learn how to build muscle faster than ever before? Then visit http://www.howtobuildmuscleguide.com to get your FREE Five Secrets Report that exposes muscle building secrets that most bodybuilders will NEVER know, but wish they did.

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

How to Build Massive Muscle - The Secret to a Great Back

How to Properly Gain Muscle Mass the Right Way

How to Properly Gain Muscle Mass the Right Way

A lot of men want to know just how to get muscles, the problem is however that most men don't know how to go about building muscle the proper way. After long hard workouts in the gym, 5 days a week, they still do not see the gains they want to see. Often times this is when men get discouraged and can't seem to figure out just what is going wrong in their workout plan. Well, in this article, I'm going to take a look at some of the major problems that cause men not to be able to gain muscle mass.
Overtraining
This is probably the biggest issue when it comes to men not being able to put on muscle mass, they over-train. Over-training is just what it sounds like, working muscles so much they don't grow because they don't have time to repair and recover. In the gym, the key is to just stimulate the muscle and then allow the muscle proper time to recuperate and grow. That is why I suggest working muscle groups 1 time per week. A full weight workout at the gym should not take longer than 50 minutes. Anything over 50 minutes and you are really just getting into the area of over-training.
So just what should you be doing in the gym? Well in a nutshell, to gain muscle, 4 exercises per body part works great. Two warm up sets with 12 to 15 reps, two heavy sets with 6 to 8 reps and then on to the next exercise. Remember, if you are not burning between reps 6 to 8, you need to go up in weight.
Diet and Nutrition
Here's another huge area where a lot of men fail, with diet and nutrition. In order to grow properly, men you are going to have to take in some serious calories so your body can repair and grow. When you work out you are burning calories and you need to put more calories back into your body in order to repair and well you guessed it, grow!
I suggest eating 5 to 6 meals a day and adding a quality whey isolate protein supplement. So here's how you do it, if you weigh 100 pounds, you want to multiply 100 by 1.5. This gives you 150. This is the number of grams of protein you want every day. So now you divide 150 by 5 to give you 30 and that is how many grams of protein you want per meal. Do this same calculation for carbohydrates but using the number 2. So in other words, if you weight 100, you are going to be eating 200 grams of carbohydrates per day.
If you continue to eat consistently and take in the proper amount of calories, and the right calories like protein and complex carbs, you won't have any other choice but to grow muscle mass!
Consistency
Here's a huge problem that we all tend to have with everything we try to do, consistency. In order to really grow muscle mass and make significant gains, you are going to need to stay consistent. This means no skipping workouts and no skipping meals. When you skip workouts and skip meals you can definitely expect to not see any significant gains. The key to gaining muscle mass is consistently doing a number of things over and over.

Check out the answer to the question of, " How to get muscles?" Take a look at the workout plan that took me from 120 to 200 pounds! This workout will help you definitely gain muscle mass the right way!

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

How to Properly Gain Muscle Mass the Right Way

How Much Fat Exactly Do We Have To Consume Daily?

Nearly all kinds of food you consume contains fat. It serves various functions in human body, one of them is to transport essential nutrients to body cells, help food digestion, and provide storage energy. That is why you still need to consume it even when you are on a diet. However, too much of anything is never a good thing. The built up fat in your body will cause some health problems.

How much fat should you consume daily?
How much fat you need to consume depends on some factors such as body weight, diet goal, body fat profile, level of activity, and your lifestyle. American Heart Association recommends that we consume it no more than 30% of our calorie needs. If you are overweight, have high cholesterol levels, or have some health problems, you are advised to consume it less than recommended amount.

Why do you need fat?
Fat is essential to support many functions in your body, such as help digestion and nutrient absorption. The amount of energy in one gram of fat (9 calorie per gram) is twice as much as the amount of energy in one gram of carbohydrate. When glycogen level is low, your body converts fat to energy. Fat is also important in the absorption of some essential nutrients like vitamin A, D, E, and K. If you don't consume enough fat then you are at risk of vitamin A, D, E, and K deficiency.

Why do you have to limit your fat intake?
The main reason you need to limit your fat intake is its high cholesterol levels. Cholesterol can clog your blood vessels which leads to heart attack, stroke, or even death. Besides, if you are overweight, you need to limit your fat intake to prevent calorie surplus. Nevertheless, you still need some amount of fat for your body to function properly. Choose good fats such as Omega 3 or omega 6 to keep you healthy.

Which kinds of fat to avoid?
Saturated fat and trans fat are in the category of bad fat. Saturated fat increase bad cholesterol levels which can lead to many health problems. Foods high in saturated fat are palm oil, coconut oil, and kernel oil. Trans fat was invented by scientist by hydrogenating liquid oil so that it has a longer shelf life and can be packaged more easily. Trans fat can be usually found in many packaged foods like microwaved popcorn and fast foods from chain restaurants like french fries.

Fat is good for you if you consume the right amount of good fats. You should consume more good fats from fruits like avocado, nuts, and oils like canola oil and olive oil. Exercise regularly to keep you healthy and burn the excess fat off your body.

Following a balanced diet and exercising regularly are the keys to a healthy lifestyle. Julian Hee is a fitness enthusiast and has started a website dedicated to bodybuilding supplements: protein powder, creatine monohydrate, meal replacement bar, glutamine, etc.

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

How Much Fat Exactly Do We Have To Consume Daily?

Get an Overall Body Workout With An Elliptical Workout

Elliptical workout is well-known for being an effective workout that's effective without putting strain on the joints and is low impact. This workout puts together the natural movements of the body such as those performed on a treadmill. This gives you great cardio workout without putting much strain on your joints or your back. An Elliptical workout is very ideal for people suffering from arthritis and bad knees as it is less jarring or jolting to the body. This workout puts no pressure on the back because it allows you to perform smooth movements and gives you the option of working either your upper or your lower body.

Elliptical machines have different types of programmed workouts in their memories. They include weight loss trainings, cross-country, strength trainings or you can just use manual options to increase or decrease resistance and incline settings.

Weight loss training with elliptical workouts sets the heart rate to the level where fat burning is at the optimum. This involves intervals on intensity and inclines increase and decrease during the length of the workout. Workout on strength training focuses on building muscles while cross-country mimics the exercise you get on a natural terrain. This imitates hiking on trails with different shifts on every interval on the resistance and incline settings.

However, most users prefer to use the elliptical workout with its manual settings. This mode is best for people who want to keep track of the distance they have covered or the calories burned during their workout. The manual mode of the elliptical workout is also great for people who want to go for the optimal heart rate level and burn more fats while exercising.

Elliptical workout offers the most flexibility to different kinds of workout to help you achieve your goals. You get the quick results based on your very own body movements and assure you get a balanced workout. Upper body exercises with the workout elevate the heartbeat for more effective calorie burning. It also works on toning the upper body and enhances the strength of your arms and shoulders.

The elliptical workout is one of the best options for those who want to lose weight, have stronger muscles or recover from an injury. It is also a great choice for anyone who needs to strengthen their muscles and bones such as for the elderly and as start-up workout for the novice. This exercise machine can be considered as all in one workout for every need and requirement. It can give you the body and ideal weight with quick results and less strain on your joints and low impact on your body.

Elliptical workout machines have a lot to offer for any lifestyle or goal. It would be worth reading the Best Elliptical Reviews to know which will be the right one for you. And check out the Sole E35 Elliptical for more tips, tricks and reviews in using an Elliptical workout machine.

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

Get an Overall Body Workout With An Elliptical Workout

Bodybuilding Improves Mental Health

Is there really a connection between bodybuilding and mental health? The answer is yes. Before we get into the details and analyze the facts and the proofs that indicate this connection, we have to see the general connection between sports and mental stability.

More than two thousand years ago the ancient Greeks acknowledged the importance of sports and healthy way of living. They had adopted the mentality that in order to maintain a healthy mind you need to have a healthy body.

This connection between body well-being and mind health went on until the recent years where money and profit invaded the sports community leading to a series of negative things like steroids, drugs, over-training, etc. However, for those who still like to train just for their own health things are much simpler.

Bodybuilding and especially amateur bodybuilding, where the demand for high performance is less, can give you a fit and healthy body, but it can also work as a getaway from your daily stress and routine pressure and help you improve your mental health. Let us see how:

Energy Consumption in a Positive Way
Our modern way of life makes it extremely hard to spend our excessive energy. The great majority of the people works at the office or does a job that gives them few opportunities to actually consume the energy that every individual keeps inside him. Bodybuilding is a very creative way to spend this energy and in the same time improves your looks and of course your health. Scientific studies have shown that people who work out are mentally balanced and clear-minded.

Bodybuilding Is Not Just Weights
Many people wrongly believe that people who are in bodybuilding end up looking like the muscle-monsters on the cover of the magazines. Well, bodybuilding is a lot more than that. It combines weight training, cardiovascular training, fitness, and proper nutrition. So, by following all this you improve your muscular percentage, get rid of fat, increase your physique level and as a result you benefit your mental health.

Setting Goals and Having Perspective
Once you start working out in a regular basis you will be the witness of your own metamorphosis. You will be excited by seeing how you add muscles, you start shaping up and how you generally look and feel better. You will be happy every time you reach a goal you have set. This new perspective in your daily life is going to be extremely beneficial for your mental health.
Keep those muscles pumping!

Chris G Pap
Since 1993 involved in bodybuilding and fitness area.Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition. http://www.strengthtrainingmuscle.com

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

Bodybuilding Improves Mental Health

Get an Overall Body Workout With An Elliptical Workout

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

MI40 - The Key to Get a Shapely Body Like a Pro Bodybuilder

In the bodybuilding world of North America, Ben Pakulski is no stranger. Pakulski began bodybuilding at the age of 15 and got his first contract with Muscletech when he was 18. Since then, Pakulski's career rocketed rapidly; he joined the International Federation of BodyBuilders (IFBB) and has been involved in many bodybuilding competitions including the IFBB Pro Championships in Tampa, North America Bodybuilding Championships, Canadian Championships, Mr. Olympia, and many more. He specializes in the Super Heavy Weight division. Apart from being a professional, successful bodybuilder, he is also a bodybuilding coach, public speaker, nutrition coach and celebrity trainer. Pakulski balances his experiences with a college degree by graduating from the University of Western Ontario with his primary study of Kinesiology and Biomechanics.

His success in developing amazing muscles leads Ben Pakulski to share his secrets with you. This professional bodybuilder has developed a new program called the Muscle Building Program, which aims at helping you with bodybuilding and its details. Pakulski's program is compiled into a set of training materials called the MI40 or the "Mass Intentions 40". 'Mass Intentions' refers to the muscle building technique you need to go through while following the program. Basically, like other weight loss and muscle building programs, this program combines variable physical workouts with healthy diets. Besides sharing you tips and guides for muscle exercises and food consumptions, the program also gives away 40 delicious and healthy recipes for you to try at home. Often, people who undergo dieting programs have difficulties in making healthy but delicious food. With his food recipes Ben Pakulski shows you that delicious food does not have to be greasy or full of fat.

Although seems similar to other muscle building and dieting programs, the MI40 basically has its own uniqueness. The Mass Intentions 40 aims at overcoming several obstacles in your muscle building efforts and offers smart problem solving. One of the most common problems with muscle building is that people tend to be obsessed with heavier and heavier weight lifting for crafting a bulkier body. In reality, lifting heavy weights without optimal muscle tension will not help you in building your muscles. Instead, you will only exhaust your muscles. The technique introduced by Ben Pakulski in his program does not focus on how heavy your lifting weight is. In fact, you can exercise by lifting half the weight you regularly use and get better result. With your feet and hands exercised by means of motions that push inward or pull outward, the technique will re-mold your body more effectively.

With his amazing product of MI40, Ben Pakulski guarantees you a better, healthier body. Follow our links to find out more about the Muscle Building Program.

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

Body Building Foods - Tips For Picking The Right Bodybuilding Diet For Maximum Muscle Gains

By Darin Sewell

The right bodybuilding diet is critical to your success as a weight lifter and bodybuilder. The correct diet not only allows your body to repair the damage done by lifting weights and grow new muscle but also stay lean and muscular at the same time.

The problem with the traditional way of eating to accomplish these goals are that they are normally boring and the food is bland and hard to eat making staying on your nutrition plan difficult, so what is a serious strength athlete to do!

First You Need To Avoid Bland Foods
The first step is you have to make your meals enjoyable and something you can look forward to and not force yourself to eat. Look I do not care what your will power and dedication levels are if you try and live on chicken breast and brown rice you will go nuts and eventually go off your diet.

Realize Boring Foods Hurt Progress
This inconsistency will set you back and the pattern will repeat it self over and over and you will never make serious gains! I know this may seem hard but you need to alter your sources of proteins and carbohydrates and use them to make good anabolic meals!

First off the average bodybuilder and weight lifter goes right to the boring old standbys for protein and carbs without realizing the huge amount of alternatives that work just as well. These standbys are normally chicken breast and eggs with brown rice for carbs

Make Your Meals Exciting Again
Imagine if you will instead of sitting down to chicken and brown rice again tonight you sat down to a bison burger on a whole grain bun! Or what about baked fish with a three bean salad? Sounds a lot better doesn't it! Well lets look at some alternative sources of protein below

Good Sources Of Protein That Are Enjoyable To Eat!

Bison
Salmon
Turkey
Cornish Hen
Ground Sirloin
Lean Cuts Of Red Meat
Pork Tenderloin
Veal Cutlet

This is just a short list but as you can see there is quite a bit more available to you then just plain chicken and eggs to get your protein. The nice thing about the variety above is that you can make a lot of different dishes with them. This variety can keep your meals fun to eat and muscle building as well!

But What About Carbohydrates
No protein source will do the job of building muscle by itself, to get the fuels yo need for your workouts you need complex carbohydrates. Without the proper amount of good carbohydrates your body will start using the protein you need for muscle growth as fuel. So what are some good sources of complex carbohydrates?

Good Complex Carbohydrate Sources

Whole Grain Bread
High Fiber Breakfast Cereals
Kidney Beans
Navy Beans
Lima Beans
Wheat Based Pasta
Oatmeal With Fruit
Nuts and Edible Seeds
Wild Rice

Combining These foods In To Delicious Recipes Is Easy
Just telling you what these foods are is good but you need to learn to prepare them into meals that are both delicious and nutritionally balanced. To do this I recommend you grab a good Anabolic Cookbook. On my blog I have reviewed one that has over 200 Easy to prepare delicious meals that will help sky rocket your strength and mass. Check it out at http://www.getmusclemassfast.com.

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

Training Methods for Strength and Muscle Gain

By Chris G Pap

In previous articles, we described various training methods that helped you succeed and reach the targets you have set. The method we will be showing to you in this article is one of my favorites and is guaranteed to make you stronger and bigger in a relatively short time frame. Just a few weeks later you will start noticing some benefits in both strength and mass.

It is a training method called 21 or its alternative variation called 28. The concept is to perform the same exercise in three or four different ways. So, how exactly is this training method being carried out?

Let us say that biceps are scheduled in our today's workout. Starting with the 21 variation of the method, you grab a curl bar and do six regular reps. Continue by doing another six reps only this time you do the motion from the middle and up to the top and you complete the exercise by doing another six from the lowest point up to the middle of the motion range. It is important not to rest between the different moves.

The muscle burn and the feeling of your muscles being on the verge of exploding is unique! You can apply this method to all exercises in every muscle group that you train. Go easy on the weights at the beginning until you have adjusted properly and you have learned the technique. It is also important not to cheat. If you feel that you cannot complete the exercise, then consider reducing the weights or the reps.

The 28 variation of this great strength training method is actually the same as the 21 plus an extra set of reps that are being performed slowly. After completing the six regular reps, continue performing six reps extra slow and then do the upper half and the down half movement. The aim of this extreme training method is to give your muscular system a shock that will trigger the muscle growth procedure. As to the question how long to stick with this program, I would suggest 10 weeks max in order to avoid muscle adaptation.

Do not forget that even the best workout plans need to be combined with proper nutrition, supplementation and recovery time in order to give you 100% percent results. Patience and persistence are also two factors that are necessary while you work hard in the gym.
Keep those muscles pumping!

Chris G Pap
Since 1993 involved in bodybuilding and fitness area. Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition.

http://www.strengthtrainingmuscle.com

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

Extreme Shoulder Workout

Extreme Shoulder Workout

By Chris G Pap

I am sure that most of you fellow bodybuilders have often witnessed people in the gym, who train hard and spent hours in the gym. I am also sure you noticed that the majority of these people wonder in the gym without any purpose or any specific goal.

Even the ones that are following a workout routine, they often sink in the routine itself and gradually lose their interest.

In this article, I will share with you a hard and almost "shocking" shoulder workout that will boost your delts and give you the interest in training you might have lost over the last period.

Before we get into the workout plan, I must mention that shoulders are quite difficult to develop and you will need all the effort and concentration you can give.

Free weights are always better than machines as long as you keep your "cheating" limited and you are not a beginner. I would recommend starting to train with free weights after six months in the gym.
1) Dumbbell Presses 3 sets x 10, 8, 6 reps and a fourth one without resting until exhaustion. This exercise works for the whole shoulder muscle and gives volume.

2) Single Arm Laterals 3 sets x 12,10,8.
While performing this exercise, keep your body steady by holding yourself with your free hand. Focus on the arm, which is doing the movement and try to hold your arm for a couple of seconds at your eye level. Extremely good for shaping and rounding your shoulders.

3) Upright Barbell Row 3 sets x 12,10,8 reps and a fourth one without resting until exhaustion.
Like the previous exercise hold the barbell for a couple of seconds at the top position in order to maximize intensity. A very important exercise, which is developing perfect trapezious muscle.

4) Reverse Dumbbell Flyes 3 sets x 12,10,8 reps.
With this exercise you will sculpture the rear part of your shoulders.

This is a shoulder workout that will help you develop great symmetrical shoulders. However, you must remember that following this or any other workout routine like a robot will not help you grow dream-shoulders. Always try to add more intensity to your workout program either by increasing the weights or by performing the movements with higher precision. Having well-trained shoulders will also draw more attention to your chest and your arms.

So, just combine the above workout plan, with proper supplementation and protein-rich nutrition and you can be sure that you will achieve your goals.

Keep those muscles pumping!

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

Essential 6 Pack Ab Training Techniques

By Aaron McCloud

These 6 pack abs training techniques will get you ripped faster. With just a few simple changes to your workouts and eating, you'll start looking much hotter. That' simple.

Don't Do Abs!
Don't work your abs?! Yes, this'll actually help you get your abs faster.

See, getting ripped abs doesn't have a lot to do with how big your abdominal muscles are. It hinges more on how little body fat you have.

So skip the work on your abs and spend the bulk of your time planning your diet. A well planned diet to cut fat will do way more for your abs than any amount of crunches or curls.

Get The Right Body Fat Percentage
Like I said before, having ripped abs is all about having a low body fat percentage. That's it.
See, when guys get down below 10% body fat, and ladies get down below 17%, they'll begin to be able to see their abs. That's the long and the short of it.

So if you can't see your abs right now - drop some fat! If you're serious about getting ripped, (1) measure your current body fat percentage and (2) then lose fat and track your progress.

Measure, diet, track yourself, measure, diet, track yourself... It might seem boring, but it's actually the winning formula.

Lift Heavy Stuff
Lift heavy stuff. For most of us, this means weights like barbells and dumbbells. Why? They work!
Barbells and dumbbells will build up your major muscles, which is what you want to do in addition to losing fat. You can cut lots of fat off and you'll look 'ripped', but more muscle will make you look even more ripped.

Also, heavy lifts will work your abs in addition to your big muscle work. Lifts like the standing barbell press not only work to strengthen your arms and shoulders, but also strengthen your abs and all your supporting muscles.

So, lift big and heavy!

Add Some Cardio
Do some cardio to burn off your fat. Not a ton, mind you, but 30 minutes of extra running a few times a week will really help you. And sprinting is great too.

And even just a few days a week is fine. It's just another way to increase the number of calories you're burning.

But...
Don't get carried away with cardio. It is great for burning some extra calories, but if you burn too many calories too quickly, you'll start losing lots of muscle instead of fat.

You can only lose about 1 to 1.5 pounds of weight a week that's fat. Beyond that, about half the weight you lose will be fat, and half will be your valuable and hard-won muscle.
1.5 Pounds of fat a week is fine.

Drink Tea, Coffee, and Water
OK, both tea and coffee contain caffeine, which will not only keep you alert and active, but also help mobilize fatty acids from you fat tissue. Meaning, they'll help you lose fat.

Tea, especially green tea, is great for fat loss for reasons beyond just its caffeine content. It's very intriguing, and you don't need to understand the biochemistry behind how it works- just drink green tea.

So just use these five 6 pack ab training techniques and you'll start getting ripped - fast! They aren't big changes, but together they'll speed up your progress.

If you want 6 pack ab training techniques, check out this info on abdominal muscle anatomy, and learn how you can even get 8 pack abs. I'm Aaron McCloud and I run the website Complete Strength Training.com, and I'm an American College of Sports Medicine certified Personal Trainer. I've been lifting heavy things, trying different diets, and practicing Japanese martial arts for quite a while. There's a lot of info about all different kinds of strength and weight training, and how to get ripped. Check it out!

Copyright: You may freely republish this article, provided the text, author credit, active links, and this copyright notice remain intact.

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

Best Tips to Gain Muscle Mass

By Chris G Pap

People, who have no relation to sports at all, are aware that the best way to gain mass is to sit around all day, burn minimum calories and eat all kinds of junk food. This is one way to gain mass and increase your weight. Let's say the easy way. Is this what we want? A body full of fat without exercise following an unhealthy way of living? Of course not.

When it comes to weightlifting, bodybuilding and sports in general, gaining mass means increasing your body-weight and in the same time increase lean muscle percentage. Increasing your muscle mass will make you feel stronger, healthier and more confident since your whole appearance will change dramatically. To avoid any misunderstanding gaining muscle mass doesn't mean you will end up looking like the bodybuilding professionals you see on the magazine covers. You will be witnessing your own improvement day by day and you can regulate the progress you make.

So, I have listed five simple rules to follow, which will help you achieve your goals:

1) Work on Your Strength
Before starting your muscle gain plan, make sure you have spent a couple of months working on strength training routines and cardiovascular exercise. The higher your strength levels are the more you can lift allowing you to add pure muscle mass.

2) Physique
Cardiovascular is also crucial at this phase since you need endurance for the heavy workload that lies ahead of you. Cardio creates new blood vessels allowing more blood inside the muscle cells triggering muscle growth.

3) Weight Gainers
You will need lots of extra quality calories, sourcing from carbohydrates and proteins. This can be provided from a weight gainer. There is a great variety to choose from in the market. Take your time and research in order to find the best weight gainer that suits you.

4) Maximum Weight and Minimum Reps
I will suggest a mass gain workout routine in a next article of mine, but until then you should keep in mind that you must work with maximum weight around 80 percent of your maximum lift and reduce your reps at three to four tops. This way you will pump your muscles and force your body to create new muscle fibers in order to support your workload.

5) Minimize Cardiovascular and Abs Training
Cardiovascular and abs training is not your priority at this phase. Reduce your cardio pace to medium and train your abs no more than twice a week. Don't worry. You will have the opportunity to work on them while you get ripped after the mass gaining period.
Keep those muscles pumping!

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

Start Getting Your Chiseled Abs Today!

By Aaron McCloud

Start getting the chiseled abs you want today. It's not easy, or everybody would have them, but it can be simple.

You might have been putting it off, but start now. Starting is half the battle - the other half is continuing to the end.

But, here's how to get your ripped 6 pack...

Lose More Fat
Your muscles might be big right now. But if you have extra fat, nobody will see them.
The key to getting chiseled abs is losing fat. Once you've lost a lot of body fat, your ripped 6 pack will show.

Of course, if you don't have much muscle you'll look think and scrawny when you're ripped. But you can drop the fat and then add muscle.

Just keep a low body fat percentage. I don't care what other tricks you use, that's how to do it.

Eat More Veggies and Protein
Vegetables and protein are great for losing fat. And not just because they are 'healthy', or have omega-3s, or because they have lots of vitamins, or whatever.

First, protein is necessary for maintaining (and growing) muscle mass. And when you're dieting down, it's especially necessary for maintaining your muscle mass - which you want to keep at all costs!

Second, protein is very satiating. It'll keep hunger at bay for a long time, which is nice. Rather than something sugary like marzipan or a chocolate bar, which is sugary and will probably leave you feeling hungry again very soon.

Third, protein has a very high thermic load. Your body spends a lot of energy to process it, so it's really more like 3.2 calories per gram, rather than the official 4 calories per gram. This isn't a big difference, but it comes in handy for accelerating fat loss.

Vegetables are great because they are so calories diffuse. You can eat a heaping pile of vegetables and only be eating 100 or 200 calories - they'll really fill you up!

Sleep More
Seriously, sleep will help you get chiseled abs. Or perform better in athletics, or do anything better, really.

First, sleep is when you do a lot of regenerating. If you're athletic at all, get your sleep - you'll need it to build up more muscle.

Also, testosterone and growth hormone are both released when you sleep. These help you lose fat and gain muscle, whether you're a guy or a girl.

And sleep deprivation mucks with your hormone ghrelin, causing you to get hungry. Staying up late and getting hungry is combo that favors late night sugary munchies, and not weight loss.

Get your sleep. And other people will like you with more sleep, since you won't be as cranky!

Now, Start!
You've spent enough time reading about how to get chiseled abs. More important than anything else is simply deciding to start, and doing it!

Commit to doing it, and take at least one concrete action towards your goal, whether that's buying an e-book or finally getting all the crap food out of your house - today! Action is superior to perfection.
If you need more ideas or methods to make your weight loss easier, check out the links below. But seriously, start today.

If you want to get more info about how to get ripped, check out the How To Get Abs E-Book. Or read more info at my site, Complete Strength Training. I'm an American College of Sports Medicine certified Personal Trainer and I've been lifting heavy things, trying different diets, and practicing Japanese martial arts for quite a while. There's a lot of info about all different kinds of strength and weight training, and how to get ripped. Check it out!

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Different Weight Benches and Weights

By Jose Fuentes

A weight bench and weights are sold separately most of the times although some companies selling weight benches now offer free trial weights for the fitness beginner. Different types of weight benches utilize different kinds of weights while some weight benches do not use any weights at all. Abdominal weight benches, for example, do not use weights as the person utilizes the bench's inclined plain and his own body weight to build resistance as he performs crunches on the inclined plain.

There are different types of weights which one can use for strengthening and toning a set of muscles. All these kinds can be split into two types: Free weights and weights machines. Free weights are any sort of gym accessory such as dumb bells or barbells which are not constrained to an equipment and are actually portable. Weights machine is an apparatus wherein they are affixed to it (by cables, for example) and are not portable. Examples of weight machines are cable operated, where one pulls on a bar with a cable attached to it and the weights are at the other end.

Free versions are more versatile and easier to use as they are not constrained to one equipment and one purpose. They are cheaper, too. It often utilize the body's natural movement whereas with a machines, they are just constricted to one movement. A hundred different exercises can be done with just a few pieces of free weights.

The perfect type of weight benches to use when you plan on using free weights is the flat bench. You can do many types of positions while weight lifting when using flat benches. You can lie supine as you lift barbells. You can sit on one side while your elbows are propped on your knees while lifting dumb bells. You can stand on one side with one leg kneeling on it and one hand palm down while lifting dumb bells with the other.

Another equipment to use free weights on is the preacher curl bench. The preacher curl bench has an inclined table facing opposite the fitness enthusiast. He drapes his arms over the table and rests on them as he lifts weights. This position is perfect in isolating the biceps and you can use it to its full potential while weight lifting.

Choosing the right combination of weight benches and weights can help a person stay fit and in shape. Different sets of combination adhere to different body types and different weight training goals. If you are just a beginner, you can start with a flat bench and several rubber encased weights (so it won't chip off nor scratch the floor when you accidentally drop it). For advanced users, one can get preacher curl tables and a heavy duty barbell.

I always wanted to stay fit that's why I always go for a healthy diet and healthy lifestyle and part of it is to do my routine exercises. I have my home gym and I love to invest in durable cheap weights benches that are available in the market. I also have a couple of folding weight benches that I found to be useful in my exercises.

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Best Protein Shake Recipes

By Chris G Pap

Making your own home-made protein shake is very easy and the procedure can also be really entertaining. There is a great variety of recipes to choose from. They are divided into two subcategories: The protein shakes that are based on protein powders in the form of a food supplement and the ones that are based in protein rich foods.

So, a good question would be what kind of protein shake recipes to search for. Although protein shakes based on protein rich foods are a great option, I would recommend the ones, which are based on actual protein powder.

Another question that might come up is why bother fixing a shake in the first place since we can get all the protein we need from an existing protein brand? Well, the answer is quite simple. Fixing your own protein shake gives you the opportunity to add the ingredients you desire and therefore have the taste you like best. Protein powders might have a large variety of tastes to offer, but sometimes we all need a new taste. Here are some easy to make protein shake recipes:

1) Whey Protein (Chocolate)
Two Scoops Whey Protein Chocolate
Ten oz low-fat skimmed milk
Two tablespoons low-fat yogurt or low-fat ice cream
One tablespoon instant coffee
Ten ice cubes
You mix all the ingredients into a shaker and your protein shake is ready!

2) Orange Shake
Two scoops Whey Protein Vanilla
Six to eight oz orange juice
Natural Sweetener
Two or three strawberries
One banana
Five ice cubes

3) The Creatine Shake
Two scoops Whey Protein Powder Vanilla or Chocolate
One small tablespoon Creatine Mono-hydrate
One banana or two apples
Five oz skimmed low-fat milk
Five ice cubes

4) The Honey Shake
Two scoops Vanilla Whey Protein
One cup of water or banana juice
Half a cup of low-fat yogurt
Two tablespoons honey
One spoon flax-seed oil
This one will boost you with energy and I promise you its taste will drive you insane!

5) The Peanut Butter Shake
Two scoops Chocolate Whey Protein
One or two spoons peanut butter
Ten oz low-fat milk
Half a cup vanilla ice cream
Five ice cubes
As you can see fixing a protein shake is pretty easy. All you need is a blender, imagination and of course common sense in order to avoid in taking too many calories. Also keep in mind that you should never use these shakes as a substitute to your normal supplementation.

Keep those muscles pumping!

Chris G Pap

Since 1993 involved in bodybuilding and fitness area. Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition.
http://www.strengthtrainingmuscle.com

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5 Actually Useful 6 Pack Tips

These 6 pack tips will help you develop chiseled abs. Now, it takes a little bit of time to get ripped, but these tips will minimize that time greatly.

So, try them out. I think you'll be surprised at how much they help!

1. Eat Less
OK, if you want to get 'ripped' abs then you need to lose body fat. Nobody will be able to see your abs, no matter how big they are, if you have fat covering them.

And the only way to lose body fat is to eat less. That's as simple as it gets. Nobody likes to diet, but there it is.

Once you get your body fat low enough, your muscles (especially your abs) will start shining through. You'll look more ripped and hotter, even though you've just lost weight.

2. Lose 1 To 1.5 Pounds A Week
Lose only a little bit of fat each week. Don't go on a crazy, crash diet and try to lose a ton of weight quickly - you'll just be hurting your progress.

Why? Well, if you lose weight any faster than 1 or 1.5 pounds a week, you'll be losing about half fat and half muscle after that. Which is not a good ratio; muscle is precious like gold, and you should protect it at all costs!

Of course, this does not mean that it'll take longer for you to reach your goal. You'll be taking the most efficient path to getting ripped.

3. Lift Weights
Lifting weight is vitally important for getting a ripped 6 pack. Weight lifting will not only build up your muscles, it'll help you retain muscle mass when you're dieting and burn calories.

Now, your weight training program doesn't need to be incredibly complicated. Just lifting once or twice a week, if you work hard, is fine.

Oh, and for your routine, keep it simple. Don't go overboard with tiny lifts, like bicep curls and calf extensions. Sweat and work hard with a few big lifts like squats, deadlifts, bench presses, standing presses, clean and presses, and weighted chin-ups.

Ab exercises are useful, but only after you're lost most of the body fat you need to lose. That's the time to start worrying about making your abdominal muscle bigger.

4. Tea and Espresso
Green tea and coffee (especially espresso) will help you lose weight. And not for the reasons you might think.

First off, neither of theses have any calories. OK, maybe if you have five shots of espresso it'll be two or three, but it's essentially zero. Which makes them much better to drink than orange juice, milk, or triple-mocha-frapa-latte-whatever-with-three-shots-of-vanilla.

Both tea and coffee also have caffeine, which help to mobilize fatty acids (so you can burn fat for fuel easier) and keep you active. Again, this won't make up for a crappy diet, but it will help when paired with good eating habits.

5. Get Cold
Getting cold will help you drop fat. Not a ton, but some.

See, your body burns a lot of energy each day to keep you at a constant body temperature. If you get cold, either by turning down there thermostat, taking cold showers, wearing less layers, or drinking tons of cold water, you'll lose weight faster.

If you want learn more about how to get 6 pack abs, check out these 6 best ab exercises. And this 6 pack abs diet will really help, too! I'm Aaron McCloud and I run the website Complete Strength Training.com. I'm also an American College of Sports Medicine certified Personal Trainer. I've been lifting heavy things, trying different diets, and practicing Japanese martial arts for quite a while. There's a lot of info about all different kinds of strength and weight training, and how to get ripped. Check it out!

- Copyright: You may freely republish this article, provided the text, author credit, active links, and this copyright notice remain intact.

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5 Bodybuilding Tips and Tricks That Work

By Aaron McCloud

Here's 5 bodybuilding tips and tricks that will help you build your body faster. True, you can put on muscle without using these idea. But why make it hard on yourself?

1. Go Big To Little
Start your workout with big lifts. Squats, bench presses, standing presses, and deadlifts - the good stuff!

Then, if you need to and have the time, use smaller lifts to specialize your body. Maybe use bicep curls (even though I hate them myself) if you want your biceps bigger. Or other smaller lifts to focus on body parts that you want improved.

My main point is that you should do the lifts that give you the most bang for your buck, time wise and energy wise, first. Then move on the exercises that will take more energy for less returns. Make your time count.

2. Want More Muscle? Eat Before You Workout!
OK, you've probably heard that eating right after your workout is important. And there's more than a grain of truth to that. But eating before you workout is even better!

Here's one of the important things that happens when you eat. You're giving your body the fuel and materials it needs to build your body up bigger and stronger. That means that as soon as you damage your muscles by lifting weights, you've got protein and food already digesting - giving your body the ability to start immediately building new muscle.

3. Count Your Calories
Want to put on weight, as muscle? Eat more.
Lose weight, as fat? Eat less.

These are the basics. Now if you want to be certain about your weight loss, or stay good while just gaining muscle, count your calories to make sure you're eating exactly the right amount.
It is a pain in the ass, but... It works. End of story.

4. Don't Whine About Your Setbacks or Your Genetics
These days, everybody seems to be focused on why they can't reach their goals. "I have bad genetics," or, "I don't have the time," or whatever.

If you really want it badly enough, you'll find the time. You'll find the time to work hard, really find out everything you need to know, and work around the setbacks in your life.

Everybody has stuff that doesn't go as planned. Everybody has family obligation and work and 10,000 reasons to not get their workout done.

But some people get to the gym and make progress. And others just don't. Which will you be?

5. Find A Routine That Works, And Stick With It
Lastly, when you find a routine that works for you and that's giving your results, stick with it! Do not change anything!

I meet so many people who say, "Well, my routine is working, but I want to get results faster so I...". If you're getting consistent results, don't do anything different. Really.

In the beginning virtually anything works, but as you lift longer and longer it becomes harder and harder to put on more muscle. If you're making progress, don't risk shooting yourself in the foot by changing things up. Keep on keeping on, and you'll reach your goals.

If you want more bodybuilding info, check out these bodybuilding routines that work, and this info about your own personal bodybuilding genetics. I'm Aaron McCloud and I run the website Complete Strength Training.com, and I'm an American College of Sports Medicine certified Personal Trainer. I've been lifting heavy things, trying different diets, and practicing Japanese martial arts for quite a while. There's a lot of info about all different kinds of strength and weight training, and how to get ripped. Check it out!

- Copyright: You may freely republish this article, provided the text, author credit, active links, and this copyright notice remain intact.

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Bodybuilding For Beginners - The Beginner's Basic Tips

By William A Bradford

Bodybuilding for beginners may seem to be a very difficult task at hand. It is normal to feel that way especially about something life-changing such as bodybuilding. Since it will be your first time to actually do a workout routine in order to build your muscles, you will need some tips that you need to remember in order to successfully make muscles fast.

Knowing Your Body Type
There is a need to find out what body type you have. Are you on the thin side? Are you on the heavy side? Do you easily build muscles? It is important to consider how your metabolism works. This is because you will have to build your exercise plan entirely focused on the type of body you have and the areas you will need to develop as you go along the way.

The Specific Exercises For You
Now that you know your body type, you will need to consider the exercises you will need to do. You will also need to know which of the specific areas in your body that needs more workout than the others. Is it your chest area? It is your legs and thighs? Is it your abdominal area? Is it your arms and biceps?

Once you figure this out, make an exercise routine that is intended to develop these areas and also exercise patterns that are focused more on the specific areas you want to develop.

The Diet You Need
Since you already know the type of body you have, you will need to plan out a diet that will help you do the exercises you need to do. You will also need to consider your metabolic rate and the need to burn extra calories or build up on the calories you seem to consume hugely.

It is totally important that you remember the fact that your body will need all the nutrients it can get so as to do exercises that will really tire you up considerably.

Conclusions
Bodybuilding for beginners does not need to be difficult at all. If you are planning to begin a workout plan, you will need to remember the things mentioned above. Bodybuilding is a lifestyle. You will have to maintain the body that you have and the muscles that you were able to build. This is because these muscles can turn back into fats or leave you thin again if you do not persevere enough to maintain a workout plan that will change from time to time as you get to develop your muscles and develop the strength that you did not have before.

Know more about shoulder workout exercises. Learn more about the effective back workout when you visit our site today!

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Bicep Muscle Training - Tips To Help Build Bicep Muscles

By William A Bradford

For anyone who wants to build bigger biceps, there is a need to look into bicep muscle training. This is important because you will need to do proper exercise routines so that you be able to build strong biceps and also develop other muscles indirectly.

It is important for any bodybuilder to maximize the exercises that he does so that he can develop various important muscles during his whole routine. Because bicep exercises are excellent in developing not only your biceps but also other muscles in your body, you will need to develop a correct routine for it. Bearing that in mind, listed below are several bicep exercises that you can use.

The Pull-Ups

These are excellent exercises that you can use for both your biceps and your back. A pull-up is called a 'compound' exercise. It includes different muscles in the body. As you gain strength during the workout, you can add up more weight to your pull-ups.

The Barbell Rows

Barbell rows require strong bicep muscles. It is similar to the dumbbell. However, it is heavier and yet, easier to maintain.

The Lat Pull-Downs

A lat pull-down is like the pull-up but this exercise requires stronger and bigger biceps. You will need this exercise to build bigger bicep muscles and it can be done after you have already started the use of the simpler start-up bicep exercises..

The Dumbbell Curls

This is the 'classic' exercise used to make bicep muscles. It involves experimenting with various weight ranges and tempos in order to make big muscles.

The Concentration Curls

This exercise needs a lot of effort to carry out this exercise. It requires you to use only your biceps. This is recommended as the last part of your regular routine because its goal is to really maximize the biceps, thus, tiring it very much.

The Hammer Curls

Hammer curls are very much like the dumbbell curls because it is a method wherein you use dumbbells. However, you will need to lift the dumbbells facing up and then down, instead of sideways. The goal of the hammer curls is to strengthen the 'upper insertion point' of the bicep.

Conclusions
Bicep muscle training is important for anyone who wishes to have a well-proportioned body as he goes along his workout scheme. Having big biceps will give the illusion of a bigger body even when the other parts have not been worked out well yet. Through these various exercises, you will be able to successfully draw out a specific workout plan to maximize the different points given by each of these exercises.

Find out more about bicep muscle training. Limited offers are given about big biceps to help you build a beautiful body today!

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what you should learn about bodybuilding nutrition

what you should learn about bodybuilding nutrition

In bodybuilding nutrition is just as necessary if less necessary than the hard work it self. Anyone who is serious about his body and needs to create correct gains, ought to view his body as a building. you cannot build a building if you don't have bricks or cement. even if you have thousands of employees who are willing and are prepared to build .

I have seen and that i am certain you have seen similarly, people who move to the gym and put in so much hard work then instantly go and eat trash or maybe do the full opposite and starve themselves. you need to be informed and disciplined when it comes to bodybuilding nutrition.

1.Eat a large and complete breakfast with an outsized quantity of carbohydrates and protein. this can help to hurry up your metabolism and provides you sustained energy throughout the day. i know the majority skip breakfast owing to a busy schedule however the power of a good breakfast goes an extended means in your path to healthy living.

2. Drink lots of water shoot for about eight full glasses per day. Flooding the muscles with water permits them to soak up more nutrients and thus build muscle at a quicker rate.

3. Eat meals consistently each 2-3 hours to permit a consistent offer of protein to feed your muscles. Meals like chicken, salmon, steak, potatoes, veggies are all nice decisions and make certain to cook in advance.

4.Develop good pre/post workout nutrition with solid protein shakes. this is very important in repairing muscle tissue and can play a key role in your gains.

5. protein ought to be the focal point of your diet and every one of your meals ought to contain AN adequate quantity. Muscles want high quality protein to absorb and rebuild so don't let them go hungry.

6. Snack in a healthy manner with peanut butter, nuts, cottage cheese, canned tuna etc. put down the bag of chips and soda and have a pleasant healthy and pleasurable snack.

7.Eliminate fats and excess sugar. while this seems like a no brainer people have the insane concept that by working out they'll eat no matter they want. eating cheeseburgers and Twinkies could sound okay however the reality is fast food and sweets completely kills your diet.

Be simple on fats and sugars. and try and avoid junk food it only hurts your gains it doesn't improve it in anyway. eating healthy and feeding with discipline equals nothing however pure growth. so this is what body building nutrition is concerning.