Posts Tagged ‘how to build muscle’

Guidelines For Building Muscle Fast

Tuesday, September 1st, 2009

All bodybuilders want to increase their size at a faster rate. Fast gains is the name of the game , no-one likes waiting. So it is very frustrating that it takes months or years to build muscle mass. However we can significantly decreas the amount of time it takes to build muscle mass. So here are 10 hot tips that show you how to build muscle up fast. They are here:

1. The Concept of Overload. This basically means that you have to increase or improve the workload you do every workout. On a consistent basis you need to push for improvements so that you are stimulating your muscles to grow. Growth can be repeatedly stimulated by continually altering the stress placed on the muscle.

2. Keep your reps between 8-12. This range of reps is proven to stimulate the most muscle growth for size. Although the 3-6 rep range is good for increasing strength it is not the best for increasing size. If you are doing over 15 reps whilst your muscles will increase in stamina they will not increase in actual size as much as a different type of muscle fibre is being triggered.

3. No more than 6-9 sets should be done for any particular bodypart per session. More than that can lead to overtraining. This will keep your sessions more intense and prevent the body secreting catabolic hormones which adversely affect muscle growth. Ideally limit your workout to 45 mins so that you can keep it intense.

4. Get enough calories inside you. Muscle growth has to be supported by an intake of excess calories. To support muscle growth an excess supply of calories is required. You need to consume plenty of rice, pasta, breads, fish, and lean whit meat ast these are sources of quality calories.

5. Raise the level of protein that you eat. Muscles require protein to be repaired and to build more. Fast muscle growth is not possible without the presence of protein. You can figure out the amount of protein you need by:
Your Lean Mass Weight (Kg) x 2.75 = Each day this is your protein intake target

To calculate your lean mas weight you first need to find out your body fat percentage. This can be done at many gyms or an easier method is to simply take one gram of protein for each pound of bodyweight that you have, this is also a suitable guideline.

6. Don’t cut out fat! This is solid advice as increases the amount of anabolic muscle building hormones released by the body. Steroids are used by some people to do this naturally however a good bodybuilding diet will also help do this.

7. Liquids. Muscle building chemical reactions require a great deal of water to occur efficiently. It is much better therefore to increase the amount of water you take on board. This should not be overlooked if you really want to build muscle fast.

8. Lay off on the cardio workouts. This is due to the fact that aerobic workouts release the catabolic hormone that may lead to the breakdown of muscle tissue. It will also at the same time reduce the number of calories that your body has that you wish to preserve so that you can be building muscle as whilst you are resting.

9. My personal favourite is sleep. Your muscles can only grow and repair themselves during periods of rest and sleep is clearly a key rest period. Brink a protein shake before retiring. The last thing you want to do is starve your body of muscle overnight when you are trying to build muscle mass fast. At sleep your muscles have an increased supply of blood, your metabolism slows down and muscle growth hormones are released. These are all perfect combinations for fast muscle growth.

10. Remain dedicated. Don’t give up on your goals. You won’t be turning in to. Olympis overnight however by following the previous guidelines you will notice increase in muscle mass especially over a three month period. The above tips are practiced by many experienced bodybuilders and I assure you they really do show you how to build muscle up fast.

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A Few Quick ‘Tried And Tested’ Building Muscle Tips

Sunday, August 30th, 2009

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

I often hear that you should train each muscle group just once a week. Although this might produce solid progress for extreme hardgainers it is not going to be true for most people. Of course you need to avoid overtraining but in life generally you get good at things by doing them  more often not less and this is true to some extent in bodybuilding too. Muscle groups should be trained no less than twice per week. In a perfect world you should try to go a month or two where you push your body hard and near overtraining and then a month or two where you near undertraining. This provides times of great stress for the body and also times when the body has more time for growth and repair than necessary. This technique will help you avoid training plateaus.

Make sure that your sessions don’t continue for more than 45 minutes. If you deem that time limit to short then possibly your routine is too lengthy or you are not remaining focused and intense in your workout efforts. 45 minutes will be plenty if you really focus on intensity and avoid distractions. If your training session lasts more than this then testosterone levels fall significantly because of the increased cortisol production which actually causes the body to eat muscle tissue plus store fat. exactly the opposite to what we want.

You should cycle your training. after sometime your muscle will not be stimulated into growth by the same routines because the body will have adapted to it all it can already. Vary your routine before your gains start to diminsh. You need to ensure that you don’t change your training sessions to frequently either. Doing this will confuse your body too much and prevent it from getting into a nice groove and feel like you are just simply spinning your wheels.

If you use the wrong exercises you are unlikely ever to make big gains. The classic time proven muscle building exercises are the multi-joint exercises otherwise known as compound exercises. The best ones are: dead lifts, bench presses, rows, squats, pull ups, shoulder presses plus any exercise that moves your entire body through air ie, not just moving individual limbs. If you use these exercises, with a few of their variations and correct muscle building nutrition then you can’t help but stimulate muscle mass growth. With those guidelines in mind, go pump some iron, eat correctly and get huge.

 

 

 

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Why You Are Not Building More Muscle

Tuesday, August 11th, 2009

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

1) Are you eating lots? Some hardgainers are really just undereaters. As this really is a massive cause of lack of muscle mass. The key to building muscle mass is frequent high calorie meals! Consuming food every two hours is a very useful guideline that will help you intake the required amount of calories. Make sure you snack lots on food such as: dried fruit and nuts, yoghurt, cottage cheese,  cereal and milk, protein bars, fresh fruit, and protein shakes, etc

2) Are you getting enough protein? To build muscle mass fast you should aim for 1.Every day you should consume per pound of body weight 5 grams of protein. Awesome sources of protein are: chicken, fish, turkey as well as dairy products. Eat everything don’t worry so much about eating low fat products, that will make it harder to get all the calories you need in order to bulk up. of course you require decent quality calories but you can do a ripping stage at a later date to remove excess body fat. Taking whey protein shakes  is another great way to get on board quality protein, purchase the big 5 pound tubs to get the most for your money.

3) Have your routines ceased to be useful? If you are able to say aloud your routine without thinking too much it could well be that you have been doing it for too long. Lots of variety is required in order to keep your muscles growing. Trying playing around with things like drop sets, partials, negatives, aided lifts and such like. You may just try doing the same routine only backwards and se how that change works, how about doing 10 sets consisting of 10 reps for just one exercise like the benchpress (get ready to be sore!) how about taking a week off from your session to allow your body to completely recover. Make sure you use any of the endless variations that are possible.

4) Are you getting enough down time? Did you ever witness someone workout and then leave with more muscle than when they had entered? Never. So, clearly your muscles don’t grow when your pumping iron, they grow when you are resting. If you do not get enough rest than you are limiting the time available for your muscles to grow. If anything over compensate and give your body more than enough time to grow. Try limiting your workouts to one muscle group per week. Also decreasing the amount of sets done for each body part, try just 3-5 intense sets per bodypart per workout. Think that is not enough, try it and watch the results!

5) Are you consuming enough water? You will limit your progress if you don’t get an adequate supply of water. To build muscle mass copious amount of water is required. Take a bottle of water with you, leave it in the car and always sip on it.

So the question we began with: “Why am I not growing quicker?’as you now know has potentially many answers. After viewing the guidelines above don’t forget them, try and make the necessary changes today. The problem for your limited growth may well be the one point above that you do not meet. Change is required if more than one of these points is not being addressed by your bodybuilding lifestyle. Of course there are heaps of other reasons why you might not be growing but the above are the usual culprits. Now go hit the gym and gain some weight!

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How To Gain Weight Build Muscle And Become Much Happier In The Process

Friday, July 17th, 2009

I’m sure you’ve read countless articles and even books preaching the proper way to gain weight build muscle.
It all comes down to one principle - doing thing in an effective way.
There’s no magic pill you can take before bed that’s going to leave you jacked when you wake up in the morning.
You’re going to have to hit the weights and hit them hard, and you’re going to have to supplement that with the correct diet for building muscle. That true for those who want to build chest muscle or any other kind of workout.
The good news is that it’s possible even for the skinniest, hardest gainers, or the guy stuck in the biggest plateau to gain weight build muscle if they follow some basic guidelines.
To gain weight build muscle you need to be focusing your workouts on performing multifunctional exercises.
The use of more than one joint is a principle knowmn as compound movements or compound exercises.
For example, doing a triceps press the only joint that is in motion is your elbow.
Correspondingly, the only muscle being worked is your triceps.
Only working out one muscle at a time is a very inefficient way to hit the gym.
Performing squats however, your knees and your hips are active, and as a result you have multiple muscle groups being incorporated.
Whenever possible you should be incorporating compound exercises into your workout.
They will help you do more at once, and they will raise your entire body strength.
This will be a good use of your time as will as a stimulus that relatese the testosterone hormone that helps building muscle.
Another thing to keep in mind is that all of the muscles in your body need to be worked out.
Guys that spend all of their time doing curls and nothing else aren’t going to see results.
Even guys who spend all of their time doing a compound exercise like the bench press but nothing else aren’t going to see results.
All this does is create disparities between your muscle groups which can lead to injury.
All the muscles in your body have to become engaged, from your arms, to your neck and back, to your upper and lower legs, your core, your chest and all the little helpers along the way.
Eating right is a vital part of building muscle mass and gaining weight.
If you have been struggling to pack on muscle it could be because you’re not eating enough protein.
Protein is the building block of muscle, and you’ll need it in loads to gain weight.
Set a goal of eating 1.5 grams of protein per pound of desired bodyweight.
This sounds like a lot, but you can reach this quota easily if you incorporate protein into every meal and snack.
If you’re struggling, then you should look into purchasing protein bars and whey protein powder which you can use to make tasty smoothies and shakes.
Stop tricking yourself into believing some hyped product that tells you that you can be jacked by next week.
You will have to put in the effort and diciplan to build and feed those muscles properly.
But if you make a real effort and work right than you are guaranteed to see results.

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