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Posts Tagged ‘build muscle up’

  

When it comes to building muscle, more and faster is pretty much what most weight lifters want. 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. Make sure the training session is less than one hour but still tough and testing.

2) Consume your protein at the right times. The best times to consume protein are immediately after training, just before bed and immediately on waking. These are the most important times for your body to have it available. Protein is needed right after training as this is when they have just been torn and need repairing. At night time your body is doing most of its growing and so it is crucial it has an adequate supply of protein available to do just that. great sources of protein are milk, tuna and lean white meats such as chicken and turkey.

3) Plan ahead. Arrange workouts with a training partner for to increase and maintain your motivation and ensure your safety. These two simple things can help keep you on track even when you really do not feel like working out. It may possibly be the difference between the success or failure of your muscle building efforts in the long run. Your motivation will also be kept higher if you add a little variety to your program as opposed to doing the same thing 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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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 are aware of the essential rules of muscle building but you are after something extra to give you that additional boost to make even more muscle gains. Well, these suggestions are provided to ensure that you do just that!

1) Don’t pump iron for more than an 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 after 45-60 minutes the body releases a hormone that is very counter active for muscle building. So, if you continue to lift weights for more than an hour you may make zero muscle gains. The bottom line is work out intensely for 45-60 minutes then get out of the gym.

2) Consume double the amount you are used to. The single greatest mistake people make when trying to build muscle up is not taking on enough calories. To build up muscle you need to take on board extra calories that can be used to build the extra muscle mass from. If you do not have these extra calories you cannot build up muscle regardless how hard you train! A good muscle building idea is to purchase dishes and plates that are twice the size of your old 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) Intake a higher level of protein. Consume protein straight after training and before you retire to sleep. After your workout your muscle will be tired and sore and need the protein to rebuild them. 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 really should be taking on board at the least a gram of protein for every single kilogram of nbody weight that you have.

These are just three tips and of course there are far more but these address some of the most critical areas you need to be concernec with. Now go ahead put them into practice and build muscle up with this no nonsense muscle building approach!

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Depending on where you look there is a lot of great information out there on how to build muscle up. However provided here are a few seldom mentioned tips that can certainly aid you in your quest for muscle mass. Here they are:

Try drinking green tea. This can inhibit the enzyme that inhibits nor-epinephrine which mean that you should experience increased levels of this muscle building metabolic hormone which can also help in fat loss too. what’s more it is also stacked full with anti oxidants that can aid a great deal with post workout recovery and general health.

Consume healthy fats. These are essential for correct functioning of many parts of the human body like the brain, heart, production of energy and the regulation of hormones too. Oily fish, natural peanut butter, avocado and oily dressings are all excellent sources of this.

Consume casein protein. This type of protein takes longer to digest and breakdown so therefore supplies an ongoing release of protein. This is great news if you consume it just before retiring to bed as your body can then use it to build muscle up whilst you sleep.

Ingest between 20 and 30 grams of whey protein as soon as you can on waking. Immediately on waking up drink a protein shake. This will put a stop to the catabolic state of your body that you may have been going through whilst you were sleeping and furthermore give you a great start on achieving your daily protein intake target.

On body parts you find difficult to grow try using dropsets. This is a very intense technique that can stimulate growth in even the most stubborn body part. Firstly, complete your set as you would normally and when you have pushed out your final rep lower the weight by around 20 percent and perform more reps, then decrease the weight once again and do more reps. Keep going with this process as many times as you can but be aware that you will experience extreme burn and be very sore the following day.

Ingest lots of water. It is wise not to understimate the benefits of being well hydrated during the entire day. water is critical for many reactions in the body especially muscle building ones.

Stay educated and keep learning. There a great variety of alternative strategies to develop your physique. try different things see what works for you and what doesn’t and take the best.

So, by applying some of the above weight gain tips you should be able to build up muscle even faster than before. Good luck.

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Most people are aware nowadays of the most common guidelines to build muscle up fast so here we are going to focus on a few of the more overlooked pieces of advice that are gauranteed to put you on the fast track to muscle mass.

1) Avoid training for periods of more than 45 minutes a time. This is due to the fact that cortisol is released following longer periods of training. This hormone induces the body to ignore carbohydrate and fat stores as a form of energy and uses the bodys muscle sinstead. Of course this is far from what you are wanting to achieve. Also the level of testosterone, which is the bodies muscle building hormone drops at around the 45 minute to one hour mark. This double combination will stop muscle growth in its tracks. So hit the gym train hard and intensely and then leave and rest. Corisol levels are also considerably lower when you are at rest sleeping so getting plenty of sleep will aid you in muscle growth.

2) Squat. This is the number one muscle mass builder yet how often do you see people squatting in the gym, not often? Not very often. This exercise is truly a total body movement that needs maximum effort from the entire leg muscles, back and also the upper body muscles in terms of maintaining balance of the body, holding the bar and maintiaining correct posture throughout. It obviously creates huge quad muscles but also your back muscles are stressed a great deal and it is also a great response to the how to get big biceps question too as they also work hard to help keep the bar steady, if you don’t believe me, then try it at least. You can also shift a huge amount of weight doing the squat which is another reason it is great for building muscle. Furthermore it has a powerful systemic effect using the cardio-vascular system a great deal. The other exercise that you can try if you struggle to do squats is the deadlift.

3) Less is more in terms of gaining muscle mass. Many people find it difficult to take on board enough calories to build muscle up. In order to build muscle up your body requires and excess amount of calories available. If you train hard you then need to consume a lot of calories. Many people fail to do this and therefore will never grow regardless of how hard they train. Whilst eating more calories is part of the solution reducing the amount of training you do will also reduce the amount of calories you require. as mentioned before your session should last no longer then 45 -50 minutes and you can still stimulate lots of muscle growth in less time than this also. You might also want to do some aerobic workouts to maintain good general health which I agree with but don’t do a lot because this style of workout will again decrease that amount of calories available for muscle building.

If you have not previously been doing any of these three things then put these weight gain tips into action starting today and I am sure that you will see the difference very soon.

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Spending hours in the gym to build muscle up and not making progress? Excellent news! There is a good chance that you are not making incredible gains for just one simple reason. Just this simple knowledge can help increase your power to build muscle up. For a lot of people this little known truth can easily help them build muscle up fast.

So what exactly is this well kept secret? A new drug or something?

No not at all. It is a hormone know as cortisol, known about for a long time but ignored by many weight lifters.

What actually is cortisol?

Produced in response to stress placed on the body cortisol is a hormone released by the body throughout the day. Cortisol levels decrease gradually throughout the day from their highest point in the morning.

What is its role exactly?

Well it enhances your short term memory, aids in regulation of blood sugar levels and helps detox the liver. However it can raise blood pressure and decrease bone density if your cortisol levels get too high, however this would be unusual. However critically it does diminish muscle because it aids in the body using muscle for energy rather than fat. this is the reason that workouts should be under an hour long. After this time period they will actually be restricting their growth!

Here are a few guidelines to ensure that you are not wasting your time trying to build muscle up:

1) limit your cardio workouts, too much cardio causes the body to release cortisol which as explained is not what we need.

2) Try to not consume too much caffeine as this will increase your cortisol levels.

3) Ensure your sessions are kept below one hour. wear headphones if this helps you to stay focussed.

4) Stress causes the body to release more cortisol too so try to relax, although granted this is easier said than done.

5) Consume small frequent meals as infrequent meals make the body assume it is starving and will thus try and use muscle mass as a form of energy before it makes use of fat reserves by releasing more cortisol.

6) Sleep. This is when your muscle building hormones peak and your cortisol levels are highest so shot for 8 hours sleep.

With those building muscle tips in mind you should be able to give your workouts a great boost and help you to build up muscle more efficiently.

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There are many reasons that people want to know how to get bigger biceps. For the majority of people a day at work involves wearing a tie. This means that the ripped chest, massive deltoids and defined 6 pack are not visible, however your biceps are. Possibly this is one of the reasons why some people are fascinated with getting huge biceps. It seems strange then that plenty of people seem to be able to build up big pectoral and shoulder muscles yet struggle with the bicep muscle.

Are you making this common bicep training error?

Exercises that shift heavy weight is what will stimulate your muscle into growth. The heavier the weight you lift the greater the strength you will have and so it follows the more muscle mass you will have. However if the bicep muscle is worked in isolation individually it is not very easy to shift much weight at all. This then increases the difficulty in stimulating muscle growth. In short people are doing the wrong exercises to build muscle mass on their guns.

So why do bodybuilders train with concentration curls?

Well, concentration curls are not a mass building exercise they are used for shaping already large muscles. If you have normal sized guns then you have very little muscle to shape so concentration curls are a waste of your time!

So what exercises ought I to do for big biceps then?

Experiment with underhand grip pullups, bent over rows and indeed any other multi-joint back exercise as these allow you to shift much heavier weight which is exactly what you need to do to in order to build bicep mass. these movements all use heavy weights. Yes, that is very true due largely to the fact that they stress the biceps whilst also hitting the back muscles. Whats more have you ever met anyone with huge guns that did not also have huge back muscles? No, huge guns are linked to hug back muscles.

So, in short stay with the major compound back movements and possibly standard barbell curls too and you will give yourself the best chance of increasing your bicep muscle size and strength! When you do have big guns then you can use the concentration curls.

So if you want to build up muscles on your biceps train your back hard, eat lots and rest plenty! Indeed if you want to know how to gain weight for skinny guys the above recommendations still apply but you will need to make doubly sure you are eating plenty of calories, now go for it!

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The goal of most people going to the gym to pump iron is to primarily build muscle up but often it is also to lose fat at the same time. Often a newbie to bodybuilding will say that their goals is to build muscle and burn fat. here we are going to take a look at whether this is actually possible or not.

So, is it actually possible to build muscle up and burn fat?

Well, the short answer to that one is yes. However there is a but and that is so as it is a very awkward thing to do. If you desire to build muscle whilst burning fat you are going to have to figure out precisely how many calories you need to eat and then eat exactly that amount.

Why do we have to do that? The reason we have to do that is because if you want to gain only muscle and no fat you have to consume just enough calories to support muscle growth but not so many that you will have too much excess calories that get stored as fat.

Can I figure out just how many calories I need to achieve that?

yes you may although bear in mind that these calculations are based on assumptions from data based on the general population. This makes them inaccurate as most people are different to the norm in someway, usually this is in terms of how fast their bodies metabolism is which makes a big difference to the amount of calories that you should actually take on board. You can type into goole ‘ Katch-McArdle muscle building nutrition formula’ if you want to work this out.

Is there an easier way than this?

Yes, a better or at least much easier way to build muscle and burn fat is to make it a two step process. this mean that 3-6 months would first be spent increasing muscle mass and bulking up, this would then be followed by a 3-6 month period whereby you train to get ripped and lose body fay. This period is then followed by a 3-6 monthS period of losing weight and ripping.

This method is far easier as gaining muscle and losing weight are essentially opposites so by targeting just one of these goals at a time it is better, faster and overall an easier way to build muscle and burn fat. This is one of the best weight gain tips around.

Whilst you may still wish to work out how many calories you should be eating as a minimum you requirement to build muscle up you do not have to worry about going over this amount thus making it easier to achieve. If you take on to little amount of calories then you may lose fat but you are never gong to build muscle, so overall a two step plan is much more effective and reliable.

At the end of the day you can use either approach and achieve the same results however most experienced bodybuilders will tell you that the two step approach is the simplest and easiest to get fast results with. One excellent program entitled burn the fat feed the muscle can be found here which guides you through the entire above process.

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Holding down two jobs, meetings to get too, kids to pick up from school and so on there are so many distractions, pressures and time constraints that if we are not careful can only lead to one thing… not sufficient time to organise your meals. As far as getting correct nutrition for your diet goes this is one of the biggest crimes possible. The main reason is that it can lead to eating junk 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, how with all of these time constraints and pressures and if we cannot avoid going to fast food restaurants can we actually eat properly for correct 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 select the grilled option. 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 simple selection choice but often not stuck to.

Ensure that you don’t have a dessert unless you really have to. Go for the kiddies size if you really have to have one of the many sugary snacks available.

Make sure you limit you use of the sauces. A good deal of these are extremely high in fat content with not much muscle building nutrition. You know the things I am talking about, those tiny packets of different sauces such as tartar sauce and mayonnaise. Do yourself a favour and give them a miss.

If a fast food joint really is the only option then what can I eat?

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 grilled Snack Wrap would gibe your body 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 you are on of those lucky people living in Australia then your choices may well be:
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 you can see how you can get a fairly decent muscle building snack even 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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Holding down two jobs, meetings to get too, kids to pick up from school and so on there are so many distractions, pressures and time constraints that if we are not careful can only lead to one thing… {not enough time to plan and organise your meals}. As regards muscle building nutrition then this is the ultimate crime. The main reason is because it leads to eating fast food.

Fast food is exactly what you don’t want to eat to build muscle up. Too much fat content that contains very little fat content mixed with very little in the way of quality energy. So, if it is not possible to avoid fast food restaurants then what can we eat for decent 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 portion of medium fries can get up to as much as 400 calories with around 20 grams of fat and the drink we are looking at around 200 calories with bags of sugary content!

make sure you always choose the grilled option. You can save around 80 calories coming mostly from fat by eating a McDonald’s grilled chicken sandwich as opposed to a premium crispy chicken. A simple choice but often overlooked.

Skip the dessert if at all possible. There are so many sugary delights in store for you at fast food joints but if you really must try them go for the kiddies size.

Make sure you limit you use of the sauces. Many of these have very little muscle building nutrition that are high in fat content. I’m sure you know the little packages of sauce that I am talking about, tartar sauce, may and such like. Look over these if at all possible.

If a fast food joint really is the only option then what can I eat?

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

For the bulk of your dinner/lunch a Premium Grilled Chicken Sandwich will yield you with 420 calories, 10 grams of fat, 51grams of carbohydrates and 32 grams of 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 best option is the Caesar Salad Grilled Chicken that provides 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 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 decent breakfast selection would be: 12 grams of fat, 300 calories, 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 you can see how you can get a fairly decent muscle building snack even 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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The goal of the majority of gym users is to build muscle and to lose fat simultaneously. Frequently a newbie will state that their goal is to build muscle and burn fat. here we are going to discuss whether this is actually feasible or not.

So, is it possible to burn fat and build muscle up?

Well, the short answer to that one is yes. However there is a but and it is because it is a very difficult thing to do. If you want to burn fat and build muscle then you must be very careful when you work out how many calories you need to eat and then keep to that amount strictly.

Why should we do that? The reasons behine why we ought to do that is because if you want to build muscle mass and not put on fat you have to take on board just enough calories to support muscle growth but not so many that you will have a surplus of excess calories that will become stored as fat tissue.

Can I work out how many calories are required to do this?

Yes you can, but most of the calculations are not exact and indeed are based on the general population. this means that they are often not that accurate a most people do not conform to the norm, particularly in terms of the speed of their bodies metabolism which greatly affects the amount of calories you need to consume. You can type into goole ‘ Katch-McArdle muscle building nutrition formula’ if you want to work this out.

Is there an easier way than this?

Yes, a far easier method to build muscle and burn fat is to break it down into a two step process. this would mean that you would take around 3-6 months in a bulking up phase and then follow this with 3-6 monthS trying to get rid of excess fat. This is then followed by another 3-6 months of ripping or losing excess body fat.

This way is a lot easier because losing weight and gaining muscle are actually opposites so by attempting to do just one of these at a time you stand a much better chance of succeeding. This is one of the best weight gain tips around.

Whilst you may still wish to work out how many calories you should be eating as a minimum you requirement to build muscle up you do not have to worry about going over this amount thus making it easier to achieve. If you consume to few an amount of calories then you will reduce your bodyfat but you will not be able to support any muscle growth therefore a two stage process is far more reliable.

At the end of the day you can use either approach and achieve the same results however most experienced bodybuilders will tell you that the two step approach is the simplest and easiest to get fast results with. One excellent program entitled burn the fat feed the muscle can be found here which guides you through the entire above process.

Technorati Tags: build muscle up, burn the fat feed the muscle, weight gain tips