6 Pack Abdominals

Posts Tagged ‘build up muscle’

  

Guys ask me all the time how they can gain muscle fast when they see that at only 18 years old I am getting ripped. I gained muscle mass quickly and went from super thin to muscular in a pretty short amount of time. I didn’t get muscular overnight but I did put in the effort and my results were awesome. Following a simple bodybuilding diet and program allowed me to make some incredible gains. Below, I include a muscle building workout that you can try, which was very effective for me.

First of all you gotta know that in order to gain muscle you have to also fuel up your body with the right foods. It’s important to stop eating the junk food and drinking the soda. I’ll tell you that definitely was one of my weaknesses. It was way easier to stop at a fast food place then find something healthy to eat. Tuna fish was a great option for me.

To make it taste good you have to be creative because you don’t want to dread it. Your body can only assimilate about 30 to 40 grams of protein at each meal and one can of tuna will cover this. Make sure you only eat one can at each sitting. The rest will just be wasted. Try to also eat 5 to 6 small meals a day instead of three large ones. You have to add the right mix of fats, carbohydrates and protein. This is what you need to do at the start to increase muscle mass. Eat more than you burn but not enough to make you fat.

Increase Size
If you want to increase muscle fast you need to start lifting heavier. This is really important if you want quick muscle gains. Stop doing endless reps and sets and target your workout to achieve you goal to build up muscle.

This is what I would do to build mass if I was just starting out again.

All the following exercises should follow the same amount of reps and sets. The first set that you do will be your warm up set. You have to get the blood flowing so you don’t set yourself back with a stupid injury. If you find you aren’t warmed up with just one set then do another one till you are warmed up. The rest of the sets you will use enough weight to get the right amount of reps and make sure the last rep is the last rep that you will be able to do without a spotter. In the beginning you will only be doing one exercise per body part. Do this for four weeks before you increase. You will increase muscle size by being consistent.

Set And Reps
6 Sets with a rep scheme of 15, 15, 12, 10, 8, 6.

Monday: Bench Press
Tuesday: Bent Leg Deadlifts
Wednesday: Front Squats
Thursday: Military Press
Friday: Sprints

That’s it for the first four weeks. Arm workouts aren’t necessary at this point. Work out the large muscles first and then you can add some exercises for the smaller muscle groups.

Don’t overtrain if you want to increase your size. Don’t make the same mistake as other lifters I see making by over training the smaller muscle groups. Trust me you will get a great workout by concentrating on just these exercises.

You will increase muscle size by following this simple muscle building program.
I know this works!!!

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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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We hear loads of advice and guidance on what to do to build up muscle but much of it is conflicting. For that reason we are going to clear up a few things right now about what not to do to build up muscles. 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 actually inhibit muscle gains because at this point a hormone is produced that limits the muscle building process, train for less than 45 minutes and the hormones level is about correct 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) Isolation muscle building exercises. That refers to exercises such as tricep presses that place focus on one individual muscle alone. Your time and energy could be put to use a lot better. Stay with compound multi joint exercises such as squats, pull ups,presses and so on. These exercises stimulate muscle growth in more than just one muscle at a time.

4) Do not ignore aerobic exercise. I’m sure you have heard that you should avoid aerobic stuff as it uses up valuable calories that could be used for burning muscle. yes this is true but come on there is a sensible balance here. Sure get big but do you want to be huge and not be able to walk up a few flights of stairs without panting. In order to preserve long term health then do aerobic exercise 2-3 times a week and simply make up for this by eating more.

5) Switch exercises a lot. 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) Lift too often. Over training is probably the biggest cause for lack of progress. One to two workouts a week for each muscle group should sufficient fro most people.

7) Give up. Too many bodybuilders quit just because there muscle growth eases up a bit. 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 massive!

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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 desire more muscle then you have to give your body something to built it out of, like more calories. If you are not taking on extra calories then your body has nothing to build up muscleswith. One method of making a habit of eating a lot is buy a set of large sized 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) Workout intensely. Your muscles will not grow if you do not give them a reason to in the gym. Give your muscle a reason to grow by working out hard for no longer than 45 minutes. Use the classic mass builders that are multi-joint exercises like: bench presses, deadlifts, squats, shoulder presses. These stimulate more muscle growth than many others.

3) Consume plenty of water. Just as your body needs excess amounts of quality calories for to support muscle growth your body also needs water for all of the muscle building reactions to occur. Training of course will also increase your fluid intake needs. Take a bottle of water around with you.

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. Your strength will actually decrease if you push your muscles too hard too often. Why? Following an intense training session your muscles are actually broken down by micro-tears. Your muscles will then grow back bigger and more powerful than before over the following days. You will always be unable to grow if you do not allow you muscle sufficient time to recover. Rest is a key factor. 

2) Do not stuff your body full of useless calories. Sure you need to get a lot of calories on board to build muscle up but you need quality calories as well. Food products such as these: leafy green vegetables, pasta, fruit, rice, eggs, fish, chicken, potatoes and so on should be normal. For muscle building these are all awesome.

3) Never ever quit. What works for some people may not of course 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 just never give in. Stick to your goal and you will achieve it. remember to relax and enjoy the process of building muscle up, you will not turn into Arnie in a few weeks it will take sometime, keep a training diary to track your progress and for motivation.

So why not go ahead and consider whether or not you truly are adhering to these most 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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Many bodybuilders especially amateur bodybuilders like to enjoy the occassional drink of alcohol whther it be in the form of beer, wine or spirits. Here we ask just what affect this has on our body and is it ok to drink if we want to build up muscles.

Unfortunately alcohol interferes with many chemical reactions in the body that are productive in order to build muscle up. The effects of alcohol are felt by the body for at least a couple of days as it is processed very gradually and can affect performance negatively for up to 48 hours after you drank your last glass. 

Just two normal drinks of alcohol can reduce reaction time, lower strength levels, interfere with balance and hand eye co-ordination and increase fatigue. Clearly as a sportsmen all of these will directly affect your performance and as a bodybuilder these will only inhibit your ability to build muscle up.

The body can be left more fatigued as the glycogen that it would normally process is not processed as it is busy dealing with the alcohol thus leading towards fatigue. This is what causes increased fatigue. The muscle growth of the body will inevitably suffer when the cellular functions of the body cannot operate efficiently.

Alcohol causes dehydration as it interferes with the electrolytes and fluid inside the kidneys. The function of the kidneys is to regulate the body’s cells with nutrients they can use for building muscles up and repair and also to remove from the body cellular waste.Attempts to exercise vigorously and to your peak will likely be ruined because in order to process alcohol effectively, water must be drawn from other areas of the body this has a dehydrating effect which thus harms any athletic performance.

Tachycardia an abnormally fast heartbeat may be caused by alcohol consumption which also causes high blood pressure in some people. Furthermore alcohol reduces the quality of your sleep which is when the body should be growing. It also reduces the ease at which the body can absorb vitamins and minerals, these of course play crucial roles in metabolic functions for muscle growth.

The effect on the way the brain processes information will also be affected negatively. Slow disoriented thinking is the general result when not enough glycogen gets through to the brain. Alcohol use also may cause a loss of drive and motivation to succeed which is so important in any sport!

So bearing all this in mind, clearly if you are seriously want to build up muscle then you are going to have to lay of the alcohol. just drinking the recommended daily amount of alcohol can and will affect your body in a negative fashion! Beyond the scope of this article are the many and varied effects on the body of alcohol consumption.

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