6 Pack Abdominals

Posts Tagged ‘build muscle mass’

We all know that top of the list for most body builders is a huge impressive set of biceps. They are one of the most visible and striking muscles that win you lots of plaudits with your peers. so, how come then so many bodybuilders still have no real bicep size even after months or years of bicep training.

Well, it may come as a suprise that this set of muscles are one of the most poorly trained set of muscles. By that I mean it is suprising how many bodybuilders go about building bicep mass in the wrong way.

Here we are going to set a few things straight in order to set you firmly on the way to building muscle mass on your biceps quickly. So here is out brief biceps guide how to build muscles fast .

1) When doing your back routine you will already be working your biceps very hard indeed. Therefore concentrate on progressing on these exercises and you will automatically get bigger biceps.

2) Don’t do too many set for your biceps. This unfortunately is far too easily done due to the fact already mentioned that they receive plenty of work in back workouts, keep it to a max of 4 sets of specific bicep exercises.

3) Select the correct exercises. The classic mass builders for biceps are undoubtedly: underhand pull-ups and all rowing exercises. If you really have to train your guns more than standing barbell curls will be your best bet. Avoid seated concentration curls – exercises like these are designed as shaping and carving exercises to shape arms that already have a lot of muscle mass. If that is not you then there are far better exercises out there for you.

4) Do reps in the 5-7 range to stimulate the most growth in muscle size. Use a training log to make sure that you are still making progress. This means you know what your previous best lifts are and can use them as motivation to workout hard. Next up muscle building nutrition.

5) Are you getting enough calories inside you. You need to be eating enough to create a surplus of calories in your body that can then be used to support muscle growth. Ideally consume about 6 meals a day made up of pastas, fruits, leafy greens, lean white meats and so on. These are the types of food that will provide qulity nutrional calories that will boost your growth.

6) Get plenty of rest. I’m sure you know muscles grow whilst you are resting and not whilst you are working out. So, don’t you think it is only just common sense to give them plenty of rest. If you are not then your attempts to build muscle will be wasted.

So there we go, that is our brief guide on how to build bicep muscle fast. Check you are following those guidelines and you may just boost your bicep size and build muscle mass quicker than you expected. just Hit it!

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If you are reading this article then the chances are that you already know what a hardgainer is. However for those of you that do not then basically it is someone who finds it really difficult to put on weight: fat or muscle! Often this may be due to that person having an overly speedy metabolism.

Metabolism or metabolic rate is the speed at which your body burns up calories through the natural reactions in the body. If your metabolism is particularly slow then it will be easier to put on fat tissue as you are not burning up as many calories at rest as someone with a faster metabolism.

For supporting muscle gains we should be trying to creat a surplus amount of calories, this is difficult for hardgainers as they rapaidly use up their calories even at rest. So, how can hardgainers counter this? Here is our how to build muscle guide for hardgainers:

1) Keep the cardio workouts to a minimum. Cardio workouts will increase the speed at which your body consumes calories both at rest and also uses up calories during the exercise itself. You do not want this as you are trying to create surplus calories.

2) Consume enough for two! You need to get lots of calories on board. To do so try doubling up all the portions that you would normally eat. Purchase over sized bowls, which will stop you from forgetting this.

3) Eat 5-7 meals per day. This is critical to build muscle mass. Your body can only absorb a certain amount of nutrients at anyone sitting so spreading out the meals is also a good thing and ensures that your body is never waiting for its next meal. Eating 2-3 meals per day is claimed to slow down the bodies metabolism which is true but this doesn’t mean it is something that hardgainers sould do. Why? Because your body goes into starvation mode releasing certain chemicals that are counter productive to muscle building especially for hardgainers.

4) Take supplements. Take advantage of the great and ever increasing amount of protein drinks and meal replacement drinks that are on the market today. These contain large amounts of precisely the things you need. Great times to take them are just after training and just before bed as these are times when your body is going to need the nutrients most.

5)Quit doing exercises such as concentration curls and any other isolation exercises and just do the classic, large multi-joint exercises. Your routine must include: dead lifts, pull ups, squats and bench presses. These are the easiest and fastest exercises that will build muscles mass fast in the correct places.

6) Stop doing so many sets. Muscle mass growth can be ignited by performing just 10 sets per session with only 3 sets per body part. More generally does not equal success for hardgainers! ignite growth then shoot out of the gym and keep your calories available for growing.

7) Drink loads of water. It is crucial for many important reactions in the body so don’t forget to do this. Take on board water often.

There we have it, try those tips out. Be persistent with these for a couple of months before your judge them. Just go for it? I hope you found our how to build muscle fast tips useful.

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In the bodybuilding world people have always wanted to know how to gain muscle mass. Newbie’s to bodybuilding often find themselves lost because they are so many myths which make bodybuilding difficult and unsuccessful. The easiest way to learn body building and to build lean mass is to follow a program with regularity and fully. You need to be able to choose the right program and then hold on to it till you get what you want. However don’t stop the program when you have reached there.

For more great tips on how to build muscle mass, See how to build muscle mass

One of the biggest mistakes you can make as a beginner is to imitate pro bodybuilder. Pros who have been bodybuilding for many decade are different from regular people some have good genetics others have a good base. Copying their exercises is not going to get you anywhere. The more strong you become the sooner your body will put on mass.

From an exercise point of view you should start engaging in strength exercises. You shouldn’t visit a gym and start using the latest machines available but rather start by using a barbell. Free weights enable you to put on more mass by becoming stronger. People who have just begun lifting weights should try to exercise with a light empty road so you learn how to exercise correctly once you do learn you can now start adding weights.

Using free weights means that your body will be taking more stress which in turn will help your body grow more muscle mass in order to increase your strength. Dumbbells are good but they are only sufficient for exercises that need assistance.

Don’t do isolation exercises since those are best suited for pro bodybuilders. However they didn’t get to where they are today by performing isolation exercises. Compound exercises are the way to go. Compound exercises ensure that every part involved in the exercise becomes stronger. Your exercises should focus on several parts of your body at the same time.

You should focus on doing squats and dead lifts. Squats are an important part of mass gaining exercises and are great for building muscle mass. Remember that if your legs are strong the rest of your body will follow. This is primarily due to the fact that your thighs are the largest muscles in your body If you want big arms make sure that you do squats and dead lifts.

Eating the right foods is more important than lifting weights. Your foods need to be protein rich and have good carbohydrates. Your body needs its proper does of vitamins and minerals in order for it to build muscle. Rest is very important and unlike pro bodybuilders you shouldn’t exercise every day. In order for your body to gain muscle mass you need plenty of rest so just exercising an hour every second day would suffice.

I hope you enjoyed this article, I also have other related articles on my website that you might be interested. Go and check out Muscle Building Advisor

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People who are learning how to build muscle mass at the gym approach me all the time with all kinds of questions. One of the things I am asked most is – does alcohol drinking have any affect on gaining muscle. Well if you had that question in mind than I’m sorry to disappoint you, but yes, consuming alcohol has a very direct, and negative effect on the results you will get with your burn fat gain muscle efforts.     The damages that alcohol causes the human body are far worse than most people tend to think. Because of that, you should get a clearer understanding of how it effects your muscle building efforts. Understand that alcohol is basically a drug. And while we are not trying to preach here, you, as a person who wants to develop your body and keep healthy, should be aware of the effects that alcohol has on your health in general, and on muscle building specifically.   1) Alcohol has a negative affect on protein synthesis.

Protein synthesis is the process that takes place in your body, in which amino acids are joined into whole proteins. Too much alcohol slows this process down by twenty percent or more. Since muscle gaining is depending on the use of proteins, you can see the negative effect here.

Testosterone levels in the body decrease as Alcohol evenly increases estrogen levels. If you have a low level of testosterone flowing through your body, than your ability to build muscle decreases, as this is a hormone essential to building muscle. Alcohol prompts your bdoy for dehydration. Alcohol in your system means the body invests huge effort in clearing it out. This pulls water resources from the body. As you may guess, this is very bad for the muscle building process that requires a lot of water. It can also be very dangerous. Alcohol is responsible for rapidly depleating mineral and vitamins from your body. Vitamins A, C, all the B’s, zinc, calcium and phosphorus are being drained at a rapid pace from your body, as soon as alcohol hits the system. Muscle building involves using a lot of vitamins in the process, so, them being drained out of the body is harmful to the process.It's harder to get rid of fat while having alcohol in your system. Alcohol is 7 calories per gram, and that’s a lot. Keeping fat stored in the body is bad for anyone who wants to build his muscle mass.   Alcohol is in no doubt an ingredient in many people's lifestyle and recreation. Having fun is good, but if you over do it with alcohol consumption that all your muscle building efforts will suffer. Of course, moderate drinking here and there is fine. Just keep it under control.  If you do find yourself drinking too much, at least make sure you drink a lot of water and take some vitamins, as well as a protein rich meal. Next time you ask how to burn fat and build muscle you will know that drinking in a part of the solution. Being aware of the risk and damages that are caused by drinking to your body are half the battle. If you take care to keep the damage to a minimum than your building muscle efforts will not be effected too much.  

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