Posts Tagged ‘build muscle up’

A Time Proven Workout Routine To Build Muscle Up

Friday, April 23rd, 2010

Here is a fantastic time proven weight training program that almost all professional bodybuilders and strength trainers have used at some time in their careers to build muscle up. Why is it that way? Because put simply it achieves results! When you take a look at the program in a moment, you may well think that it is too easy and uncomplicated to be successful given all the modern day complicated routines that are often shown in magazines. If that is the case then rest assured this program definitely works and it’s simplicity is one of its main strengths.

First of all, take a look at the program. All you need to do is to do 5 sets of 5 reps for each of these exercises and the fifth rep should be almost impossible to complete. The classic muscle building compound exercises are the ones used in this program: squat, overhead press, bench press, rows and pull downs. Such exercises involve ervery single major muscle group in the most effective way via these multi-joint compound exercises.e. exercises that are multi-joint lifts.

So, why is it that this plan gets such good muscle building results? Well, importnantly you won’t really be spenfing too much time actually weight training itself. You can get through the exercises in under and hour. Working out for longer than one hour produces unfavourable conditions in your body for muscle growth, this is because of the different hormones that are secreted into the blood stream in response to exercise. After 50 minutes or so you will actually be inhibiting your muscle growth not improving it.

The straightforwardness of the workout means that you need not keep checking what exercise you are supposed to be doing next furthermore you are only going to be performing the best muscle building exercises. For example, professional bodybuilders like to do dumb bell concentration cursl to shape and carve their bicep muscles. If you are a beginning weight trainer then performing that movement is of no use to you afterall you have no real muscle to shape as yet! Performing bent over rows places plenty of dtress on the bicep muscles to stimulate muscle growth alone.

You can do the workout just two or possibly three times per week and you will avoid overtraining and can spend time out of the gym recovering and growing which is a greatly overlooked factor in muscle building success.

If you really want to boost your muscle building progress further I highly suggest pursuing the GOMAD program at the same time. What you are required to do is to consume a gallon of milk each day. That really does seem like a great deal of milk and it is yet the muscle building benefits are tremendous! You will be taking on board large amounts of chemicals that will really boost your musclce building progress. Let me assure you once more that this training session is time proven and absolutely works.

OK, we have just gone over two great wasy to ibcrease your muscle mass. For more detailed information on both of these techniques and more no nonsense muscle building information and lesson on how to get ripped fast simply follow the links.

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3 Fresh Ways To Build Muscle Mass Fast

Thursday, April 22nd, 2010

Most people are aware of the conventional ways to build muscle up by making use of barbells, dumb bells and other equipment routinely found in a fitness centre. These are fine for the vast majority of the time although they do have certain limitations for example: boredom may set in using the same exercises over and over again or your body may have simply adapted as much as it is going to to those demands because of this. To combat these problems here are three unusual techniques you can use to boost your muscle building progress:

1) Unstable training. This really equates to working your muscle hard when the positions that they are in are unstable, such as when they are place above two medicine balls. What this will do is make your body wobble slightly from side to side thus making you use the other muscles surrounding the prime mover to be used to support the movement. This not only stimulates the bodys central nervous system but also triggers new muscle growth in response to the new demands. Another example of this could be doing bodyweight squats on a wobble board. You won’t be able to use as much weight as normal and safety should be your main concern but this is a very effective way to stress your muscles in a new way and trigger new muscle growth to build muscle up.

2) Ten sets of ten. Choose a major multi-joint exercise such as squats, bench-press, deadlifts or lateral pull downs and then select a weight that you can just manage to do ten reps with. Your aim is to go through ten sets made up of ten repetitions with the last rep of each set being extremely or near impossible to finish. You then do not stop until ten full sets have been completed. You ought to steer clear of performing other exercises in the same workout as this is highly stressful. muscle soreness is likely to occur at this time and this is a good signal that you have provided the body with a new trigger for muscle growth.

3) GOMAD. The biggest problem most people have when trying to build muscle is in consuming enough calories to support muscle growth. Following the GOMAD plab is a great way to solve this problem. This essentially means that you have to ingest a gallon of milk every day, hence the abbreviation. This is safe to undertake bearing in mind we feed milk to our babies although consult a doctor if you are concerned in anyway. By consuming so much milk you are flooding your muscles with all of the ingredients that your body needs in order to support the growth of new muscle tissue. You should build up to a gallon of milk a day slowly then try and stick on this program for between 1-3 months although even a couple of weeks will lead to noticeable muscle gains provided that a decent no nonsense muscle building routine is being followed.

So, there you have three unusual ways to improve your muscle building progress and also get ripped fast, give them a go and whatever happens do not give up on having the body of your dreams!

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Build Muscle Up Fast With These 3 Essential Tips

Thursday, March 25th, 2010

The goal of most weight trainers and bodybuilders is more muscle and faster normally. The additional self-confidence, good health and respect that can be gained from having a more muscular physique is always well worth the effort. So with that in mind here are three great tips to build muscle up fast:

1) Train for one hour or less. Training for more than this moves the body towards a hormonal state more favourable to the destruction of muscle mass. Workouts of less than one hour ensure that the body remains in an anabolic muscle building state for the entire workout. If your training sessions are greater than an hour then you may well be decreasing your muscle mass not increasing it. Keep it rigorous, taxing, focused yet less than one hour in length.

2) Do not leave your body short of protein by ingesting at the wrong times. The best times to consume protein are immediately after training, just before bed and immediately on waking. These are times when your body needs it most. Your muscles have just been torn and broken down in your training sessions so this is when they need protein most. Whilst you sleep your body is doing most of its muscle growth and therefore it is important that it has a large supply of protein available for it to do this with. great sources of protein are milk, tuna and lean white meats such as chicken and turkey.

3) Make sure you are organised. Keep a training diary and organise training sessions with a partner for safety and motivation. Even when you do not really want to go to the gym these couple of easy tips can aid you in sticking to your plans. It can be the difference between muscle building failure and success in the long run. Also adding variety to your training will keep your motivation higher than if you keep doing the same old things over and over again. Try different exercises like tricep dips instead of flyes, incline presses instead of decline presses even tiny alterations such as this can maintain the interest and challenge.

If you are interested in lean muscle building then why not try the No Nonsense Muscle Building plan for great results!

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3 Smoking Hot Tips To Build Up Muscles And Look Like Brad Pitt!

Tuesday, November 17th, 2009

Ok, so you want to build up muscles, you want to look like a Brad Pitt in the movie ‘Troy’ so you can get heaps of attention from the ladies on the beach or too impress your mates. You know the basics but you need something extra too push you over the edge to explosive muscle gain and build muscle up. Well, these tips are provided to ensure you do precisly that!

1) Train for no more than one hour. This is because when you are working out your body releases a hormone called cortisone that helps the body to recover and build up muscle. However unfortunately around forty five minutes the body secretes a hormone that is very bad for gaining muscle mass. So, you are not likely to make a great deal of muscle gain if you pump iron for any longer than 60 minutes. The bottom line is work out intensely for 45-60 minutes then get out of the gym.

2) Eat double to build up muscle. The single biggest mistake people make when trying to build up muscle is not getting enough calories. To build up muscles it is essential that you eat more calories than you burn off during the day. If you do not have these extra calories you cannot build up muscle regardless how hard you train! A decent idea is to get hold of plates and dishes that are double the serving size of your normal ones. OK, this sounds odd but I guarantee that you will never again forget that you are supposed to be eating more calories to build muscle up.

3) Increase the amount of protein in your diet. Take on board protein immediately after you finish your workout and before you go to sleep. After your workouts you may experiences muscle soreness which is when you have torn your muscle fibres so this is when protein is needed. Just before bed is essential as your body is about to go eight hours with no food, this is very bad for muscle building so it is critical to take on some protein before you sleep. You should be eating as a minimum one gram of protein per kilogram of body weight.

These are just three tips and there are plenty more but these adress threee of the most common mistakes that are made. Now go ahead put them into practice and build muscle up with this no nonsense muscle building approach!

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Can I Get Muscle Building Nutrition From Fast Food Joints?

Wednesday, September 2nd, 2009

Keeping down two jobs, meetings to attend, kids to pick up from school and such like there are so many distractions, time constraints and pressures that if we are not vigilant can only lead to one thing… not enough time to plan and arrange your meals. If you are anting to pack on muscle then this is one of the biggest crimes imaginable. The main reason is it can often lead to consuming fast food.

Fast food is exactly what you don’t want to eat to build muscle up. Too much fat and very little nutrient value combined with little in the way of decent energy providing nutrition. So, what can we eat for decent muscle building nutrition if we really cannot avoid muscle building nutrition?

Here are a few golden rules for eating at fast food restaurants in order to build muscle up:

Avoid the apparently good value for money drink and fries. A simple portion of medium sized fries will stuff your body full of around 200 calories including around 400 calories with around 20 grams of fat and the drink will provide you with around 200 calories with heaps of sugary content!

Always choose the grilled version. You can save about 80 calories that come mostly from fat by consuming a McDonald’s grilled chicken sandwich rather than a premium crispy chicken. A straightforward selection but often overlooked.

Ensure that you don’t have a dessert unless you really have to. At a fast food joint there are a huge array of dugary snacks in store for you that if you really must have a sugary item then keep it down to a kiddies portion size.

Make sure you restrict your use of those extra sauces. A good deal of these is that many of these are high in fat content with very little muscle building nutrition content. You know what I mean, those small little packages containing mayo, tartar sauce and so on. Look over these if at all possible.

What can I eat if a fast food joint really is the only option?

If you want to build muscle food that you could eat at McDonalds would be:

For the main meal a Premium Grilled Chicken Sandwich would provide 420 calories, 10 grams of fat, 51g carbs and 32g protein. A Honey Mustard Snack Wrap (Grilled) would yield 260 calories, 9g fat, 27g carbs and 18g of protein. The Asian Salad Grilled Chicken would give you 390 calories, 12.5g fat, 38g carbs, 33g protein with the low fat Sesame Ginger Dressing. Probably the premium option would be the Caesar Salad Grilled Chicken that, yields 220 calories, 6g fat, 12g carbs and 30g of protein.

If your in the land down under (Australia) the choices might look like this:
A Lean Beef Burger: 250 calories, 8g fat, 25g carbs, 18g protein or a Herb Fusion Chicken Salad: 100 calories, 2g fat, 3g carbs 20g protein.

A fairly good muscle building nutrition would be 300 calories, 12 grams of fat, 30g carbs and 18 grams of protein. Possibly a Sausage Burrito including 300 calories, 16g fat, 26g carbs, 12grams of protein or If you are looking for just a snack then how about the Fruit ‘n Yogurt Parfait which beaks down into 160 calories, 2g fat, 31g carbs, 4g protein.

I hope that helps in giving you an idea of how you can get decent muscle building nutrition at a fast food restaurant. Of course it would be better to allocate some time for planning decent meals throughout the week but if you can’t do this then the above selections should be a good guide and on some level help you burn the fat feed the muscle.

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How To Build Muscle Up With Supersets

Sunday, August 30th, 2009

What is a Superset?

A superset is when two weitght training are done with no rest interval seperating them. The chosen exercises need to be hitting opposite muscle groups. For example a set of tricep press downs followed by barbell curls.

Why do Supersets?

First of all they are a break from the normal type of weight training you may have grown used to. They will provide a different style of stress on your muscles and therefore act as a new trigger for muscle growth. What is more when you remove the rest intervals you prevent yourself from being distracted and losing your focus and intensity. Also after completing a superset you will probably experience a powerful muscle pump as the muscles are literally being flooded full of oxygenated blood to help keep up with the muscles demands which is a great feeling. Overall they are a great way to build muscle up fast. 

Doing supersets prevents you from cooling down to quickly and keeps your heart rate higher creating an almost aerobic workout too. Another great thing about supersets is the excitement and variety that they bring to your workouts.

What supersets can I try?

The following combinations are some of my favourite and provide a tough but satisfying workout: Bent bar curl/lying tricep extension, Dumbbell incline press/dumbbell pullover/seated lat row, Leg extension/leg curl/calf raise, Dumbbell alternate curl/overhead tricep extension, Bench press/wide grip pulldown, Chins/dips/rope tuck, Steep dumbbell shoulder press/sidearm lateral raise,

What tips can you give me when doing them?

Well, make sure that you keep strict form through the exercises. It is very easy to get carried away and start losing your form. This even more the case now as you are likely to be a lot more out of breathe then usual and you will be changing from one exercise to a different one very quickly. Ensuring good form will make ure you hit the correct muscle group but also reduce the risk of injury.

Anything else I should know in order to build muscle now with supersets?

With the added intensity of supersets you will not want to be doing too many in one session, although this depends on your level of fitness. use a different superset each workout between your regular sets to avoid wearing yourself out.

It should also go without saying that you will have to continue to eat a lot of quality build muscle food, we all know muscle comes from excess calories so keep eating quality foods and also make sure you keep your water intake high. Finally, be aware that overtraining will slow your progress down and not speed it up. Pumping iron twice a week is probably ample for most people and will probably be too musch for hardgainers. Ok then now it is your turn, follow the above guidelines and there is no reason why you shouldn’t build muscle up fast with supersets too. I guarantee you will not be disappointed!

 

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7 Deadly Muscle Building Sins

Sunday, August 30th, 2009

Developing good habits is crucial to build muscle up on a long term basis. It is very important to be doing the right things regularly in order to build muscle continuously. Unfortunately there are bad habits that many people pick up on the way that are limiting their muscle building progress. Here we have outlined the top 7 worst muscle building habits and included a few build muscles tips too:

1) The worst of all! Taking steroids, this is harmful for a great number of reasons take your pick from any of these:different coloured spots on the body, acne, swelling of the legs and feet, bad smelling breath and yellowing of the skin, dizziness, trembling, nausea, vomiting, mood swings, premature balding, aching joints, liver damage, palpitations, cardiovascular disease, high blood pressure, and reduction of your final adult height. If you want even more reason not to take steroids how about: testicular shrinkage, impotence, pain on urination, breast development and even sterility. I’m sure that is all that needs to be said.

2) Trying to lift too much weight. Ok, so competing with a training partner is highly motivating but be very careful. Lifting too much weight can cause you to lose form and increase the chances of injury and won’t help you build muscles quickly. If you have o use momentum to lift the weight or you cannot control it 100% whilst lift in or lowering you should reduce the weight you are lifting.

3) Protein intake levels too high. An average persons protein intake level should be 0.8-1 gram of protein/kilo of bodyweight/day and a hard training bodybuilder should not take on board more than 1.7 grams per bodyweight kilo. Consuming more protein than this increases your chances of getting osteoporosis and also it could lead to irreversible damage of your kidneys. Also your risk of heart disease is increased because a by product of protein metabolism homo-cysteine can cause damage to your heart over time!

4) Using stimulants like ephedrine has potentially dangerous side effects such as heart attack, heart palpitations, and stroke. Although these are not prohibited you would be wise to be extremely cautious and in fact would be a good deal better off not using them at all. you may give caffeine pills a go as they are much less dangerous. If any doubts exist make sure you get the opinion of a health care professional.

5) Some people seem to think that training on an empty stomach will make them burn off more fat. However energy comes from carbohydrate so if you haven’t eaten recently you will in all likelihood have minimal energy and your training session will not be particularly effective. You will be unable to lift more than your previous best and you will probably be left shaking, jittery and even dizzy after your workout possibly due to low blood sugar levels. Instead have a pre-workout meal including thing like rice, vegetables and fruit.

6) Neglecting to warm up and stretch sufficiently.Getting your body ready for exercise is essentail in order to prevent injuries like muscle tears and ligament strains, it also improves your range of motion, performance, and posture. It takes only around 10 minutes to do a decent warm up and it is time very well spent. 

7) Not keeping a training diary. Without this how are you supposed to know if your training program is working or not? How can you track your personal best scores and so on. Keeping a training log is easy to do and very motivating. Why do you not make use of one.

OK, bear in mind the above points and make changes if you have to but mainly use your common sense and think about the long term.

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