6 Pack Abdominals

Posts Tagged ‘how to build muscle’

Just before I tackle the main purpose of this article which is to show how to build muscle vegetarian style I will briefly outline the different types of vegetarians. Vegans won’t eat dairy products or any other products of animals, pesco-vegetarians will cosume fish and other dairy products whereas lacto-ovo vegetarians will both consume milk and eat eggs but won’t eat meat. There are a number of other types of vegetarians however for our needs this is adequate categorisation for now.

Why be vegetarian?

Well due to the dangers of the food that none vegetarians eat, vegetarians actually have a decreased risk of a variety of diseases such as: coronary artery disease, hypertension, cancers and diabetes mellitus. As you can see the reasons for becoming vegetarian are quite compelling and that is before we even talk about the idealistic side of things such as saving animals, keeping food available for others, saving the rainforest, being more enviromentally friendly and so on.

Ok, so if I am vegetarian how on earth am I going to get adequate supplies of protein?

The answer to this question very simply is Soy. Soy contains all eight essential amino acids and in fact has higher levels of protein than beef. Great sourcces of soy include: miso, soy milk, seitan, tempeh, textured soy protein and of course tofu. These can all be put in to a variety of delicous tasting dishes. Another great supply of protein for vegetarians are beans, rice, seeds, legumes, nuts and even vegetables which together can pack together a wide variety of amino acids, so you should never go short.

Alright so that is protein dealt with but what about vitamins and minerals, particularly zinc, vitamin D, calcium, iron and vitamin B12?

Well, supplements should be taken by vegans for this. vitamin B12 is found in dairy products so is not an area of concern for other types of vegetarians. The others can easily be gotten from a decent meal replacement powder. Of course however many minerals and vitamins are easily available in the form of leafy green vegetables and fruit that you should not overlook if you wish to build muscle vegetarian style. 

So, overall there are many health benefits to being a vegetarian and being a vegetarian need not prevent you from achieving your bodybuilding goals. Planning is the key and this is just as true for none vegetarian bodybuilders also. With the above guidelines in mind go ahead and build muscle vegetarian style!! 

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Ok, cool, you have made the decision to pack on some muscle mass. Whether it is because you want to look lean and trim for your holidays or you have just seen another ‘Rocky’ film or you just wish to make a bigger impact on the sports field. So obviously you are aware that you are going to have to life weights. However you may not be aware of what you are supposed to be eating for muscle building nutrition. This mini muscle building nutrition guide will give you enough knowledge to install an effective muscle building diet.

Firstly to build muscle eat more often. Try to consume 5-7 mini meals each day. This is due to the fact that excess calories are required in order for your body to support muscle gains. If you are not taking on enough calories then you will not be able to build muscle. 5-6 small meal each day will mean that you can consume enough calories without eating too much at any one meal.

Secondly, you will have to significantly reduce the amount of junk food in your diet. Go on admit we are all guilty of it at some time or other but these measl need to be replaced with decent muscle building nutrition.

Thirdly, you are going to need to take on more water than you are used to. try to keep a bottle of water to hand at all times, perhaps leave one in your car. nearly all of the bodies reactions need H2O to some extent and of course it is required for muscle building reactions too.

Fourthly, divide your meals up so that they contain roughly the following portions of protein, carbohydrate and fat. Try to make them equal to 50% carbohydrate, 30% protein and 20% fat.

Fifthly, you need to learn what foods you should be eating for muscle growth. Here is a start to illustrate what some of the best muscle building foods are:

For protein: turkey, chicken, fish and shellfish, eggs, red meats, dairy products. These are terrific sources of quality protein so include them in your daily meals as often as possible. However caution is advised as these foods are high in saturated fat so it would be sensible to mix them with the following foods that supply protein but with a great deal less fat: egg whites, lean meats like poultry and fish, non-fat or low-fat milk and dairy products, lean cuts of red meat, turkey breast,and skinless chicken breast.

For carbohydrates and long term release energy: bread, brown rice, oatmeal, bagel, pasta cereals and potatoes. For instant hits of energy take on board: fruits such as grapes, bananas, apple, raisins, orange and sports drinks.

The fat portion of the meal will naturally come from the foods that you will be consuming and will thus take care of itself. Also ensure that you are eating lots of healthy fresh green vegetables that are rammed full of minerals and vitamins. If you wish to give yourself a boost with supplements then I suggest you go with: a decent multi-vitamin, whey protein, essential fatty acids and possibly creatine.

Lastly a few words of advice as regards when to eat your meals. To build muscle eat within one hour of finishing your workout, before bed and immediately on rising. These are critical times if you want to ensure muscle growth. With the above muscle building diet guidelines in place then you are in an excellent position to start building muscle mass fast.

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there are many articles, websites, magazine columns and so on that all supply information and advice about the easiest ways to build muscle. so, if there are all these varied methods to stimulate muscle growth then how come it is so such a difficult task for certain people? Well, the answer is partly supplied by the question itself. With so much conflicting and individualistic advice about, both on the net and in bookstores and magazines, how on earth is someone new to bodybuilding supposed to know what to do?

The new bodybuilder really needs to merely have knowledge of the essential basics in order to start growing therefore much of this information will be irrelevant. So with that in mind here are three sure fire steps to help anyone build muscle easily.

1) Train intensely. Try to include the following proven muscle building exercises in your routine: dead lifts, rows, squats, benchpresses and pull ups. These exercises will help you build muscle easily and have been tried and tested for many years now. try to keep away from exercises that promote isolation of individual muscles, these are designed for muscle shaping, carving and defining as opposed to building muscle mass. Get in the gym, workout vigorously for 45 minutes, stay focused and then get out.

2) Pay attention to muscle building nutrition. For decades now experienced trainers have been saying that at least 80% of muscle growth success is down to good muscle building nutrition. This is very true even today! As a rule of thumb 50% of your food should be from carbohydrates, 30% from protein and the rest made of fats.

The following source of food come highly recommended, for carbs: rice, potatoes, pasta, brown breads. Good sources of protein include: chicken, milk, turkey, beef and fish, particularly mackerel and tuna. fats will come naturally in all of these foods. If you really wish to boost your progress and have the money available then try taking the following: whey protein, essential fatty, acids, creatine and a good multi-vitamin product.

3) Rest. You should spend time in quality rest as this is when your body is going to grow. Many people new to bodybuilding overtrain and do no give their body adequate time to rest and recuperate. Two workouts for each body part a week will be enough for most people.

Ok, I said it was simpie and it is. If you just stick to those basics you too can build muscle easy. Of course you can go into as much detail as you like within any one of those subject areas but in essence that is all you need to know to grow. Now with those things in mind, ensure correct muscle building nutrition, train hadr and intensely and give yourself time to recover!

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There is much advice floating around both on and offline about how to build muscle fast. As a personal trainer myself here are a few little known facts and secrets that I personally consider worth your while contemplating on your quest to build muscle mass:

I often hear that you should train each muscle group just once a week. Whilst this may be provide optimal progress for extremely hardgainers it is not true for the vast majority of people. You only improve at something if you practice a lot, once a week in my opinion is not enough, twice a week is more like it for each muscle group. Muscle groups should be hit at least twice a week, no less. In fact ideally you should push your body through periods of near overtraining an then drop off into periods of undertraining. This provides times of great stress for the body and also times when the body has more time for growth and repair than necessary. This technique will help you avoid training plateaus.

Make sure your workouts last no longer than 45 mintues. If you deem that time limit to short then possibly your workout is not short enough or you are not staying focussed and working out intensely. 45 minutes will be plenty if you really focus on intensity and avoid distractions. If your workouts last longer then this then testosterone levels drop dramatically due to the increased production of cortisol which actually causes the body to eat muscle tissue and store fat. exactly the opposite to what we want.

You should cycle your training. after a while a workout loses its ability to stimulate growth as your body has already adapted to it. You should change your routine before your gains diminish completely. You should also avoid switching your routine too often. Doing this will confuse your body too much and prevent it from getting into a nice groove and feel like you are just simply spinning your wheels.

Regardless of whether you follow the above rules or not you will never make big gains if you simply use the wrong exercises. The classic time proven muscle building exercises are the multi-joint exercises otherwise known as compound exercises. The best ones are: dead lifts, bench presses, rows, squats, pull ups, shoulder presses plus any exercise that moves your entire body through air ie, not just moving individual limbs. If you use these exercises, with a few of their variations and correct muscle building nutrition then you can’t help but stimulate muscle mass growth. With those points in mind it is time to go hit the gym and get huge.

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Normally bodybuilding articles talk about how to build muscle, diet, training workouts, muscle building nutrition and so on, however whilst these are all really important there is one things slightly different I would like to introduce to you and your muscle building armoury. It is the reticular activating system (RAV).

The RAV works together with the visual componenet of our brain and diverts our attention to specific things that our sub conscious has programmed into it, to be important to achieve our goals. The day to day actions, sights, sounds, preferences and so on that we get daily are all because of our sub conscious thought process that is continually operating.

Neuroscientists have now proven the vaildity of positive thinking and the law of attraction through various skeptic proof experiments. If you have never heard of the law of attraction before it is basically the asumption that ‘what you think about, you bring about’ or ‘thoughts become things’. Now previously this was considered a bit to new agey for most people however there is a growing acceptance of this approach worldwide.

Now it doesn’t really matter if you adopt the neuro-scientists point of view about it or the new age approach to this as it will still work. Therefore by reprogramming our subconscious mind it is possible to activate our RAV which in turn will ensure that we take the correct steps to achieve our goals as we will simply be recognisiing the most effective way to get there more easily. Some people will come across strange co-incidences that will help there progress which is not uncommon and often gives this ‘law of attraction’ an unearthly feel whereas the truth is those things were probably there waiting to be found all along!

So how is this of any use to a bodybuilder? Well think about your current thought patterns. What is it precisely that you are saying to yourself on day to day basis. Are they thoughts such as ‘losing weight is impossible for me’ or ‘My muscles won’t grow’ for if they are then that is precisely what your RAV system is selecting for you to notice and take action upon on a day to day basis. It is therefore your sub conscious thought patterns that you need to change to positive muscle building patterns such as: ‘muscle gains come quickly and easily’ or ‘I am getting ripped fast’ and so on.

How can you alter these patterns? Here are a couple of things to try:

1)       Visualisation: first you need to set aside 5 minutes or so each day to do this. Simply close your eyes and picture your body in as much detail as you can exactly what you want it too look like. Large biceps, lean 6 pack and such like, make sure you are as clear as possible about this vision and hold it with a sense of belief.’

2)       Speak out aloud clearly and confidently simple statements like: I am extremely fit and healthy, I am huge and muscular, I am growing more and more each day and so on.

Make sure you practice these everyday. For most people just 21-30 days is all that is required to over ride the old thought patterns and to start operating on the new ones. Following that, don’t stop doing them keep going to continually reaffirm your new thought patterns.

If you don’t believe that this stuff works then I suggest that you browse through a few sportsmens autobiographies or sports studies books, I gaurantee that you will find these discussed in great depth, particularly visualisation which is a riculously effective technique that should get daily usage!

Ok with these positive thoughts and feelings in mind, go build muscle mass!

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As we are all aware a good muscle building diet is critical to build muscle mass. What is also important is the timing of your meals. Around two hours prior to your workout is when I recommend you eat your meal.This should provide plenty of time for digestion so that you don’t start your session when you are feeling bloated or full and lethargic.

Ideally this preworkout meal should be something that you are used to and that you know won’t make you feel heavy and bloated as you want to be at your best to give your all in the gym. Make sure it contains slow burning energy such as that found in rice and oatmeal and that you consume the protein part first. You risk becoming tired if you eat your carbohydrate before your protein. This occurs as both the protein and carbohydrate cause the body to release specific chemicals that have differing affects. Protein releases tyrosine which signals your brain to be alert and energetic whereas the carbohydrate triggers the release of tryptophan that tells the brain to become sleepy. Therefore always eat the carbohydrate second.

If you really want to know how to build muscle fast then great advice is to drink a protein and carbohydrate shake about half an hour before you workout. This will significantly boost your energy for your workout. Ingredients should include whey protein, maltodextrin, wxymaize or dextrose. Try to take on board 25 grams of protein and 40-50 grams of carbohydrate. Doing this will raise your insulin levels which is one of the bodies strongest and most effective muscle building hormones. What’s more it will also reduce the production of cortisol which has a negative affect on building muscle.

Remember working out when you are already hungry and tired is not a good thing, you certainly won’t be breaking any personal bests. Always try to keep fruit or meal replacement powders or bars to hand should you ever not have time for a proper solid pre-workout meal.

If you are a regular coffee drinker then try and switch your coffee for a green tea which contains less caffeine but has lots more health benefits. Lastly, remember to keep taking on water, this is critical too. Ok bear those things in mind and you’ll be hitting the gym in peak mode for an awesome muscle stimulating workout which you will be able to grow from because you will have had the correct muscle building nutrition.

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Everyone knows to build muscle mass one of the best exercises for the upper body is the bench press. Definetely one of the questions most bodybuilders want to know the answer to is: how much can you bench press?’. Whilst it may not be the best measure of overall strength it does have a certain macho feel to it and a big bench press is certainly very impressive. So lets cut to the chase and find out how to build muscle fast and get a bigger bench press:

Grow your triceps. As musch as two thirds of the entire muscle mass on your arms comes from the tricep muscle. it is possible that under developed triceps are limiting your bench press total. The best exercises to build muscle mass on your triceps are using barbells and dumbells: close grip bench-presses and skull crushers. Isolation exercises like tricep press-downs are less effective. They will certainly help improve your bench press.

Why not try training your triceps individually by themselves. Usually bodybuilding programs recommend that you train the chest in the same session as the triceps. Try training them on their own for a change. Doing so means you can hit them when they are completely fresh and really rip them to pieces and trigger muscle growth. Do this over a period of a few weeks and then go back and see how many more weight discs you can press.

Variety. have you been repeating the same old workout for months? time to switch things around a bit. After your muscles have done the same workout a few times, they have already adapted to it and therefore the need to grow has been removed. Keep changing things, they can be subtle changes like altering the grip width or reversing the order of your routine or they can be larger changes like doing super sets, compound sets and so on, these will give you a real pump by the way.

Make sure you are not doing too much! While with most things in life more is better, in muscle building this is not quite true. If you do too much and overtrain your chest then it can struggle to recover and find it hard to grow more. Focus on intensity and technique as opposed to quantity. A short intense workout is much more effective than a long drawn out one.

Quality rest. Your muscles are not going to grow in the gym! They grow when they are resting. If you don’t allow then enough time to recover they ain’t going to get bigger. Of course do not return to the gym when your muscles are still sore and a fair guideline is to limit yourself to 6-9 sets each session for each muscle group, any more and you risk overtraining.

Take a rest from training. if you have hit a chest muscle mass building plateau then have a break. let your body fully recover, get rid of all the niggles aches and pains and then comeback fresh a week or two later with renewed energy and motivation.

Push your chest muscle harder by doing negatives on the weight bench. Negatives are when two spotters (gym partners) help you press the weight up but then let you lower it under full control. We do this because you can actually lower more weight than you can lift. Therefore if we are able to make the body lower more weight it is probable that this will aid us for the lifting phase too. The lowering/negative phase also stimulates more muscle growth than the effort phase.

Review your diet. Are you eating 5-7 meals a day with approximately 1 gram of protein per pound of body weight? If you are not then it is possible that you are limiting your gains by not following a muscle building diet strictly enough. In each meal try to get the proportions of them to be 50% carbohydrate, 30% protein and the rest can be made up of fats. Take supplements if you have the money to, things like: essential fatty acids, whey protein and multi-vitamins are great starting points.

Ensure correct technique. Are you pressing correctly. Bad technique can move the focus away from the chest muscles and put you at a greater risk of getting injured. Make sure you are not lifting your feet off the ground and that your hands are not too close together, these are two very common errors.

By following the guidelines above you will be giving yourself the best chance to build muscle mass on your chest fast. Just do it!

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‘Why am I not getting bigger?’ is one of the most often questions asked globally from bodybuilders. After all you are training hard, with good muscle building nutrition in your diet, yet your gains are still minimal. The sense of frustration after all of the months of effort is tremendous and can be really demotivating. So, what precisely is the answer? Well, there are a few likely causes, see if any of these ring a bell with you, together they show you how to build muscle:

1) Are you eating enough? Some hardgainers are really just undereaters. As this is a major reason for poor muscle growth. In bodybuilding the key to weight gain is eating, lots and often! Consuming food every two hours is a very useful guideline that will help you intake the required amount of calories. Make sure you snack lots on food such as: dried fruit and nuts, yoghurt, cottage cheese,  cereal and milk, protein bars, fresh fruit, and protein shakes, etc

2) Are you getting enough protein? To build muscle mass fast you should aim for 1.5 grams of protein for each pound of bodyweight per day. Great sources of protein include: chicken, fish, turkey as well as dairy products. You need the excess calories in order to grow so don’t be overly worried about purchasing the low fat type. Sure you need quality calories but make your life easier and eat everything, remember you can go through a cutting up stage in a few months time. making use of whey protein shakes is an excellent way to increase your protein intake, the larger tubs of course are normally better value of money.

3) Has your workout become unstimulating? If you can reel off your routine from the top of your head then that probably means you have been doing the same for thing for quite a while now. If you are not provoking your body to grow in new and different ways then it simply is not going to grow. How about varying things around using, super sets, drop sets, partials, negatives and so on. You may just try doing the same routine only backwards and se how that change works, how about doing 10 sets consisting of 10 reps for just one exercise like the benchpress (get ready to be sore!) or just give yourself a week off from training to allow your body to fully recover. There are endless variations that are possible make sure you use them.

4) Are you getting enough down time? Did you ever see anyone walk into a fitness centre workout and then come out having put on half a stone of muscle? Never. So, clearly your muscles don’t grow when your pumping iron, they grow when you are resting. You are limiting your muscle growth if you do not allow enough time for the muscle to recuperate. If anything you ought to be giving yourself too much time to grow rather than too little. Try dropping to working a muscle group just once a week. Also decreasing the amount of sets done for each body part, try just 3-5 intense sets per bodypart per workout. Think that is not enough, try it and watch the results!

5) Is your water intake high enough? If you don’t drink plenty of water then your progress won’t be as fast it should be. In order to grow, your muscles need copious amounts of water. Take a bottle of water with you, leave it in the car and always sip on it.

So the initial question: ‘Why am I not getting bigger?’as you now know has potentially many answers. Answer the list of question in this article and if you need to adjust something then start doing it today. The problem for your limited growth may well be the one point above that you do not meet. Change is required if more than one of these points is not being addressed by your bodybuilding lifestyle. Certainly there are a huge variety of reasons why you aren’t building muscle mass fast but they are the typical probelms. Now go pump some iron and start growing!

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All bodybuilders want to increase their size at a faster rate. We all want gains now, we don’t want to wait. So it is very frustrating that it takes months or years to build muscle mass. However we can significantly decreas the amount of time it takes to build muscle mass. So here are 10 hot tips that show you how to build muscles fast. They follow now:

1. The Principle of Overload. This actually means that you need to increase the workload you do at every single workout. You must always be pushing for improvements so that you are stimulating growth. By placing ever increasing demands on the body we can force it to continually grow and adapt to the new demands each workout in order to build muscle fast.

2. Keep your reps between 8-12. This range of reps is proven to stimulate the most muscle growth for size. Although the 3-6 rep range is good for increasing strength it is not the best for increasing size. If you are doing over 15 reps whilst your muscles will increase in endurance they won’t increase in size as much because a different type of muscle fibre is being stimulated.

3. Each body part or muscle group should be trained for a maximum of 6-9 sets in any given workout. You risk overtraining by doing more than that. This will keep your sessions more intense and prevent the body secreting catabolic hormones which adversely affect muscle growth. Try to keep your workout as short as 45 mins and keep the intensity high.

4. Eat plenty of calories to support growth. You must support your muscle growth with an excess amount of quality calories. Muscle doesn’t just grow out of thin air it requires the excess calories to build it. You must eat lots and make sure the calories are from good sources such as rice, breads, pasta for carbs, fish lean white meat for protein and fresh leafy green fruit and vegetables for vitamins and minerals.

5. Consume more protein. Protein repairs and builds muscle so is definetely required. If you don’t have enough protein then you won’t be able to build muscles fast. You can figure out the amount of protein you need by:
Your Lean Weight Mass in kg multiplied by 2.75 = your per day protein requirement

To calculate your lean mass weight you need to first workout your percentage of bodyfat. This can be undertaken at any gym or an easier way is to eat one gram of protein per pound of your bodyweight.

6. Consume Fat! This is good advice because it increases the muscle building anabolic hormone in your body. Some people increase this by taking steroids but a good bodybuilding diet can do this to some extent naturally and fats play a role in this.

7. Liquids. Many chemical reactions in the body require water in order to take place including muscle building ones. it is therefore much better to increase the amount of water that you take on. This is often overlooked by people looking to build muscle fast.

8. Limit the number of aerobic workouts you do. This is because cardio workouts release the catabolic hormone that actually can lead to muscle tissue being broken down, the exact opposite of what you want. it will at the same time decrease the number of calories that your body has that you wish to conserve so that you can build muscle as you are resting.

9. Sleep, this is my favourite. during periods of rest is the only time that your body can actually grow and sleep is clearly an essential part of that time. Before going to sleep take a protein shake. Te worst thing you can do is limit your body of nutrients whilst it is resting as it is the perfect time to grow. At sleep your bodies muscles have an increased flow of blood, your metabolic rate slows down and muscle growth hormones are secreted. All of these are ideal conditions for building muscle fast.

10. Be committed. Don’t quit on chasing your goals. You won’t be turning in to. Olympia overnight but if you follow the above guidelines over a three month period then you can experience significant gains in muscle mass. The above tips are practiced by many experienced bodybuilders and I assure you they really do show you how to build muscle fast.

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One common question often asked is: “Do I need to go to join a gym in order to workout and build muscle?. The answer to that question is a resounding ‘no’. Of course there are disadvantages and advantages of working out both in a gym and at home. You can easily build muscle home.

Training in a run of the mill fitness centre will mean you have more equipment to choose from, access to professional advice and will probably be safer. However training in a gym can be annoying sometimes if you have to wait for a particular piece of equipment or the other gym users are sat around gossipping and not really interested in getting big.

There a lot of good points out hoe workouts: minimal very low cost, zero travelling time, train without a shirt if that’s what you like to do, you get to play your own tunes, there will never be any waiting for equipment and you can get to scream at the bar and no one will think you are mad.

The downsides however are that you will have to make an initial outlay to buy some new equipment, however this equipment will likely last for a long time and can always be sold second hand anytime, you may also get some harsh words from your significant other if you take up to much space in the house.

Working-out at home allows you to build muscle mass at your convenience and if you go by the following how to build muscles fast at home guidelines you should not have a problem working-out at home:

1)Find a suitably large space, such as a garage, basement or spare room. You should always have a solid ground floor which means that a ground floor is a much safer option. A well ventilated area would also be a bonus. Water proof your garage if that is where you workout as this will stop water making your weights rust.

2) Permanently remove any easily damaged objects. Ample warning is provided byt youtube where a guy doing barbell curls unfortunately lets his barbell nudge his large fish tank with a barbell just a little too hard! A good laugh unless you are the owner of the tank. A permanent location will avoid problems like this, imagine putting a barbell through a plasma tv screen or dropping a weight disc on a laptop computer, not fun.

3) Buy the following training equipment: a normal weights bench, squat stand, a workout mat, a pull up bar and a set of cast iron barbells and dumbells. The choice of home gym equipment is very good so shop around a bit but place high importance the durability and strength of the equipment because it will take a lot of hammer over the next few years!

4) Create a decent program. Top quality muscle mass building exercises can be done with that equipment. Bench-presses, pull-ups, squats, dead lifts are all must have multi-joint exercises which should be used followed by exercises such as: barbell curls, upright rows, shrugs, lunges, shoulder presses, lateral raises and bent over rows are also great to include.

5) Be safety conscious. As you are going to be working out solo then get a friend around to help you if you want to perform any heavy one rep maximums as this will help keep you safe. Lock all weight discs tightly to the barbell before lifting. most weight benches let you insert a pin at the bottom of your lift when the barbell is at the height slightly above your chest, ensure you insert this as if you cannot make the lift it can take the pressure for you, do the same in the squat stand too.

So, by following the above ‘how to build muscle home guidelines’ you can have a great workout, build heaps of muscle mass and all in the convenience of your own home.

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