Posts Tagged ‘build up muscle’

Revealed: The 3 Easiest Ways To Build Muscle Up

Tuesday, April 27th, 2010

We all wish to have more muscle and we would all prefer to get that build up muscle easily. If I told you that there was an easy method to build muscle up then I would be lying (unless you inject steroids, which is of course highly unadvisable), However there are a few very easy changes that you can make to your workouts that can help you to easily enahnce and increase your current speed of muscle mass growth. So, if you are not already doing these things then consider giving them a try:

1) Reduce your workout time to 45 minutes or less. this step is quite easy to do but yet can have a really positive effect on your musclce building progress. This is due to the altered balance of homrones inside your body. Specifically that of the hormone known as cortisol. This hormone inhibits muscle growth but is released after around 45-60 minutes of intense exercise such as weight training. Therefore if you train for too long then you will make very little gains because of this hormones adverse effect. The trick therefore is to keep your workouts down to a short yet intense 45-60 minute session and thus avoid these negative hormonal effects!

2) Change things around. Your muscles are forced to grow by the new demands that are made of them. The most traditional way to do this is by increasing the weight you are trying to lift whilst doing a no nonsense muscle building routine, however this is only one way to add variety and your body will adjust to this over time. So why not try mixing things up a bit, for example, alternate between barbells and dumbbells, hit the muscle from different angles by varying the position of the bench, reverse the order of the exercises, do a session of pure bodyweight exercises, use only machines one day and free weights the next, do just one exercise but do it for ten sets of ten reps, incorporate super-sets, compound sets and giant sets~As you can see the possibilities are pretty much endless but by varying your routine you are giving new stimulus for muscle growth in a very easy straightforward way.

3) Eat for two people. The biggest reason for lack of muscle growth is usually down to not taking on board enough quality calories. Without a surplus of calories muscle cannot be created, therefore not eating enough will result in zero muscle growth. A very easy and cheap way to get around this problem is to try the GOMAD approach. This basically means drinking a gallon of milk a day which will provide you with a massive injection of nutritious calories that are ideal for supporting muscle mass growth. It is perfectly safe to do and produce excellent results relatively quickly fo adding muscle but it won’t help you get ripped fast, it’s only for adding muscle mass.

OK, well I said they would be easy ways to increase your muscle growth and I don’t think they could be much easier or simpler, so why not give them a bash and monitor the results. See which approach works the best for you and then keep doing it!!

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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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7 Costly Muscle Building Mistakes To Avoid

Friday, August 28th, 2009

We hear loads of advice and guidance on what to do to build up muscle but much of it is conflicting. For that very reason we are going to set the record straight on a numberof different issues right here and now. Here we go, 7 things not to do when trying to build muscle up:

1) Train for more than 45 minutes. training longer than this can be counter productive as at this point a hormone is released that actually inhibits the muscle building process, train for less than this and the hormones are at the right level for building muscle.

2) Follow a ’see food’ diet. Often you hear that you should just eat as much as everything as you can. Well of course we need extra calories to add muscle mass but do you really believe that stuffing yourself full of E numbers, fatty red meats, fast food, simple carbs (sugars) and so on is going to be healthy for you long term. Of course not stay with the nutritious muscle building foods and these will then make sure that you develop lean muscle mass and prevent your body suffering long term health problems.

3) Do not do lots of isolation exercises. That refers to exercises such as tricep presses that place focus on one individual muscle alone. This is not an efficient use of time and energy. Stick to multi joint exercises like presses, squats, pull ups and so on. These exercises trigger muscle growth in a few muscles at a time.

4) Do not ignore aerobic exercise. I’m sure you have heard that you should steer clear of aerobic stuff as it consumes valuable calories that could be put towards building muscle. yes this is correct but come on there is a sensible balance to be had. Sure get big but do you want to be huge and not be able to walk up a few flights of stairs without panting. Train aerobically two or three times a week and just consume additional calories to make up for these sessions.

5) Change exercises too much. You may know that variety keeps the muscles growing, that is true but at the same time not allowing your muscle to establish an exercise groovecan also stop you from making the progress you otherwise could do. Stick with an exercise for a couple of months before dropping it.

6) Train too often. Over training is probably the biggest cause for lack of progress. The majority of people will make good gains from just two workouts a week.

7) Give in. Too many people give up when their muscle growth slows down. This is the exact time when you should be rising to the challenge and training with more intensity, paying attention to muscle building nutrition and showing determination.

Go get em!

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The Three Things You Absolutely Must Do To Build Up Muscle

Sunday, August 23rd, 2009

Just as a tree cannot grow with out sufficient water, sunlight and soil no matter what else you give it, to build up muscle your body also has several things that you absolutely must provide it with in order to grow. No amount of fancy exercise equipment, supplement or outfit will allow you to grow muscle if you do not take the following essential steps:

1) Eat big. Some people never really embrace this fact! If you do indeed want to build up muscle mass then you will need to give your body a supply of excess calories for it to build up muscle out of. If you are not taking on extra calories then your body has nothing to build up muscleswith. One good way to always ensure you are eating enough is to purchase a set of oversized plates and dishes. This way every time you get them out you now you have to eat a big portion. Consuming a high number of calories will be easier if you break your meals down into 5-6 meals.

2) Train intensely. If you are not pushing yourself in the gym then your muscles have no reason to grow. Give your muscle a reason to grow by working out hard for no longer than 45 minutes. Make use of the proven mass building exercises: squats, deadlifts, shoulder presses. These build up muscle quicker than any other exercise.

3) Drink ample amounts of water. All of the muscle building reactions in the body require water just as your muscle need excess calories to support growth. Your workouts will of course increase your need for water. Carry a bottle of water with you everywhere you go.

And of course just as you cannot expect a plant to grow if you throw harmful substances and so on on it there are several things you absolutely must not do in order to build up muscles

1) Do not over-train. You are more likely to decrease your strength then increase it if you train too much. Why? Following an intense training session your muscles are actually broken down by micro-tears. The over the subsequent few days it builds itself back up bigger and stronger. If you do not allow it time to grow back and repair itself then you are never going to get bigger. Quality rest is essential. 

2) Do not stuff your body full of useless calories. Sure your body needs a lot of calories but it also needs then to be of decent quality in order to build up muscle. Food products such as these: eggs, fish, chicken, potatoes, leafy green vegetables, pasta, fruit, rice and so on should be a pretty average days food. These are all ideal in order to build up muscles.

3) Do not quit ever. What works for one person might not work for you. If progress is not apparent then mix things up and experiment with different exercises, a different diet in fact do anything you can but never ever give up. Stick with your dream and you will get there. do not forget to enjoy the process of growing and being healthy, don’t punish yourself for not turning into Arnie overnight it will take time, keep a training log to monitor your progress and for motivation.

So why not ask yourself if you truly are sticking to these very basic guidelines. If you are not then if you really want to build muscle up then wouldn’t now be a good time to change?

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