Build Muscle Quick

Posts Tagged ‘bodybuilding’

The theory behind gaining muscle is a pretty simple one. Training is just a stimulus tp allow muscles to get larger. Give yourself the time to get big. For your muscles to grow bigger, you need to feed your body well. That’s about it really.

Many people make the mistake of not sticking to this plan. So here are 5 rules that are guaranteed to pack on the muscle. Stick to these rules and you can’t go wrong.

Rule 1.

Use the heaviest weights that you can manage safely. Make sure that you keep your form strict. Only use enough weight that is going to be safe for you. Don’t be too big headed and use too heavy a weight. As long as you find the weight a real challenge, then that is all that matters.

Rule 2.

Forget about the simple exercises they will only work a couple of muscles, you need to hit all your muscles. A lot of people do exercises which are not going to give them greatest results, don’t make this mistake, avoid these exercises. Look for exercises which will work  and affect all different parts of your body. The deadlift for example gives your entire body a workout. Go for the big exercises.

Rule 3.

Train progressively, this means that no workout that you do will be the same. You must always do more than your previous training session. You will have improved even if you just do one rep than the previous workout. The more you do, the more your muscles will grow.

Rule 4.

Change your diet to a more healthier one. Your body needs to have the right fuel to be able to build muscle. Eating junk food will not help you gain muscle. increase your protein intake. Eat plenty of greens. Make sure you add fish to your diet. Make sure you eat every 4 hours.

Rule 5.

Try to rest plenty. Your body needs this rest to build up the muscle in your body. Don’t do the training daily, remember for your body to build itself up you need to rest. You want your body to be focused on using it’s resources to build muscle. You don’t want your resources being wasted on other activities. If you want to run, then be a runner. However if you want to be muscular and big, rest as much as you can.

That’s it! To get the muscles you want, follow these 5 easy rules and stick to the plan. It’s easy when you think about it, stick to a exercise plan and you will gain muscle.

There are a huge amount of muscle building programs out there. However if you want to gain some serious muscle, then clearly you will want to use a muscle building program that will get you there in the shortest time possible.

The general rule in life is that the more of something that you do, the better you will get at it. The theory is that practice will get you better results. But the opposite applies for most of us, we need to train less.

I know that you read about all these bodybuilding programs in the magazines that tell you how the professionals train 5 or 6 times a week. We all look at these pictures and assume it can’t be that hard to look like these guys if we follow their routines.

But this is not how it will work. Bodybuilders are totally different from you and me. Their genetics are much better than normal people’s. This means that their abilities to recover from intense training is far greater than the rest of us. Don’t think that we can use their methods of training.

Only when you can accept this fact, will you be able to do the right things to enable you to put on some serious muscle. Don’t make the mistake like many others make when it to gaining muscle, make sure you have rest days in between sessions. Cut back on your training now if this is what you are doing.

You will  be able to see some pretty impressive results in muscle gain, in around 8 weeks, if you follow 2 simple rules.

Rule 1. Stick to weights that are just right for you, not to heavy. Don’t worry about how heavy the weight is. Just make sure it’s not too light and not too heavy for you. Your training should consist of exercises that hit larger muscle groups. These methods hit the most muscle with one exercise. Doing squats will help.

Rule 2. Only train 2 days a week. This is one of the hardest things to get into the heads of wannabe muscle men. Intense training does not only hit your muscles, but it also hits your entire nervous system. Yout nervous system may not have recovered, even if your muscles have.

If your nervous system has not recovered, giving it further punishment through training, means it will be hard to cope. You need the rest to make the muscle appear. After each workout give yourself 3 days rest. 2 days if you want. See how you feel physically and mentally.

I know that a lot of trainee’s will try this method for a week, and slowly crawl back into their old habits. The fact is that if you have been using particular bodybuilding programs which haven’t worked, then something is wrong. You need to do something different to get different results.

Many of us guys have this vision of being able to build muscle fast. It's great to daydream about how other people would see us as we walk around with muscles popping out of our bodies. The thing is that for many of us, this will just stay as a dream.

For the vast majority of us, emulating the training of the pro's is a waste of our limited resources. It has taken a lot of years for them to build up to their present training levels. They have the genetics that most of us can only dream about. Try to keep in mind that many of them get help by using certain..let's just say chemicals.

When it comes to building muscle, a lot of people will buy the latest training gear, spend a fortune on bodybuilding supplements, and go the expense of a gym membership. However the majority of these people end up getting very small results, if any.

There are a few things that you will need to know if you want fast muscle growth. First look at the type of training that you are doing. You will not build any significant muscle if all you are doing are the small easy exercises.

If you find yourself working out 4-5 times a week, you will struggle to gain muscle

You may think that you eat a lot, but you’d be surprised how little you actually do eat. Put pen to paper and record your daily calorie intake. Follow the plan for a week, and see the outcome. Try to figure out what types of food your calories are coming from. You will probably need to up your calorie intake

If you want to build muscle fast you need to train big, eat big, and get more rest.

If the deadlift and squat were the only 2 exercises you did for a month or 2, you would not believe how much muscle you would gain. These two exercises will give you the most bang for your buck. Have you ever seen anyone with big muscular legs, who has skinny arms and a scrawny chest? No because the legs are your biggest muscles. When they get hit hard, everything else gets hit as well.

Training like the guys in the magazines is not possible for us mortals. Our bodies don't have the ability to recover as quick from a training session. Your body won't fully recover with training every other day. How can you build muscle when no recovery from the previous session has taken place? Try to limit your training to three sessions in a week, for a lot of us 2 sessions will be even more productive. Your body can only grow muscle while it is at rest.

Follow the principles outlined here and you cannot fail to build muscle fast

One of the frequent questions I get asked is, do these ab cruncher exercise machines you often see on television actually work? The answer is a combination of yes and no. Although this may not appear, initially, useful but let me explain further. This is the key on how to get a ripped body. These Machines are designed to exercise and workout the abdominal muscles. With these machines you can work the different parts of the ab muscles. The plan is that these appliances will stimulate the abdominal muscles to get bigger. However, they will not necessarily provide you with a set of rippling, muscular abs. To get lean, rippling abdominal muscles you will need to get rid of that layer of fat that lies over the abdominal muscles. Programs such as truth about abs work on these principles.

Using these machines alone will not remove of this fat layer focally over the abdominal muscles. Doing lots of sit ups or crunches will not burn this fat off for the very same reason. Reducing the body fat content globally over the whole of the body by using excess calories and lowering calorie intake is the only way this is going to be achieved.

Adding an aerobic exercise regime to your exercise program is the most effective way to burn off those excess calories. Also, exercises such as those that require the large muscles of the body such as the quads are great at burning calories. The quadriceps is the big muscles that lies at the top, on the front of the thigh. A great exercise to stimulate the quads is squats. The size of the large muscles means that they burn many calories and generate a lot of heat. An additional benefit to exercising these muscles is that they enhance the manufacture of the body’s growth hormone production. Thisincreases muscle growth which helps with abdominal muscle growth. The most commonly performed aerobic exercises areswimming, running and cycling. For burning fat it is better to do these exercises over a long duration of time. Indeed, on machines in a lot of gyms you will find they have a fat burning mode which will help keep you at an ideal steady pace.

These ab crunchers will, therefore, help you in getting a set of visibleabdominal muscles but not without combining them with fat busting exercises. If these measures are performed consistently and regularly it is possible to get results in as soon as twelve weeks.

Normally bodybuilding articles talk about how to build muscle up, 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 alongside the visual parts of our brain and directs our attention to certain things that our sub conscious has programmed into it, to be important to achieve our goals. This sub-conscious thought pattern that we have is literally what makes us notice, hear and take action on the things that we do on a daily basis.

Neuroscientists have now proven the vaildity of positive thinking and the law of attraction through various skeptic proof experiments. If you do not know what the law of attraction is it is basically the premise 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 experience beneficial co-incidences that will significantly aid there progress, this is from uncommon but often gives this ‘law of attraction’ a slightly magical feel whereas in reality those things were probably there all the while anyway!

So how can a bodybuilder make use of this? Well consider now your present thought patterns. Exactly what thoughst do you have running through your mind on a day to day basis. Are they thoughts like ‘losing weight is too difficult’ or ‘I never grow muscle fast’ for if they are then that is exactly what your RAV system is choosing for you to notice and act upon on a daily 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 change 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. Very simply find a quiet spot and close your eyes and paint a realistic and crystal clear picture of precisely how you desire your physique to be. 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.

Do these every day. 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. After that, keep doing them also to keep reaffirming your new beliefs.

If you do not believe that this works then read a few sports books, autobiographies of famous sportsmen or sports science books and I guarantee that you will find techniques such as these mentioned in them especially visualisation, which is an immensely powerful tool that you should be using daily!

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

There is 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, building muscle tips 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. Although this might produce solid progress for extreme hardgainers it is not going to be true for most people. Sure, you should avoid overtraining but like most things in life you won’t get good at something by practicing it just once a week, this is true to a certain extent in weight lifting also. Muscle groups should be hit at least twice a week, no less. Ideally you should rotate your workouts through periods when you are near overtraining and periods where you near undertraining. This provides times when there is a lot of stress for the body to handle and other times when the body has more time to recover and build momentum for another push. This will prevent you from hitting training plateaus.

Make sure that your sessions don’t continue for more than 45 minutes. 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 ought to be more than enough time if you really are avoiding distractions and concentrating on intensity. If your training session lasts more than this then testosterone levels fall significantly because of the increased cortisol production which actually causes the body to eat muscle tissue plus store fat. precisely the reverse of what we need.

You need to cycle your training. after a while your body adapts to a routine so that it no longer stimulates growth. You should change your routine before your gains diminish completely. You ought not to alter your training sessions too often either. Doing so could confuse your bodies muscles overly so and stop it working its way into a nice groove.

Big gains are unlikely to occur for you if you don’t use the correct exercises. The right exercises are exercises that allow you to perform multi-joint movements and are know as compound exercises. The time proven exercises being: bench presses, rows, squats, pull ups, shoulder presses plus any exercise that moves your entire bod 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 the above recommendations in mind and allied to correct muscle building nutrition it is time for you to go get huge.

There is a lot more to natural bodybuilding than acheiving a perfect body. In reality body building can have psychological effects on the body builder as well. Body building is a sport where you are constantly being judged by your physical appearance, this in the normal world can be extremely harming to a person, especially if you feel you are being judged badly. So what could actually be more psychology damaging than that to anyone let alone a body builder. The fact is when you are in a competition, there is obviously only going to be one winner in the end. So what kind of effect can this have on anyone who does not come first.

There is something known as muscle dysmorphia, which can also be called and known as bigorexia. It can be an extremely common psychological problem amongst many body builders. What it actually is, is feeling that no matter how big you are when you are working out and body building, you will still feel incredibly small, and you may even go as far to try and cover yourself up with clothing. There is the danger that the body builder could go as far as to resort to steroids to become bigger, even though there is actually no need.

Body building can become a serious obsession for many of the people involved, and no achievement you do becomes good enough. This is mainly because body builders are constantly graded on how they look, and they are always striving to make it better. Many of the body builders are never satisfied with how they look and keep working out and maybe taking steroids to make themselves feel better. This can become a serious and damaging condition for anyone. It cna end up being fatal in some cases and can be extremely dangerous for the body builder.

Body building is more than a sport, especially to the people participating, it is not just a sport to these people it becomes their lifestyle. In order to be successful, the body builder is always focused on their workouts, their essential bodybuilding supplements, and their nutrition and diet, sometimes forgetting everyone else around them. The body builders have very healthy bodies and are extremely fit physically, this does not contribute to a healthy mind and personal well being.

To try and combat the negative psychological effects of body building try and make sure that you are living a life outside of body building. If body building is the only thing that you can discuss with others, you may have a serious problem. Seek counseling to ensure that you are staying on track as well.

Finally, you want to be a well-rounded human being — from a physical standpoint, as well as from a mental standpoint. The sport of bodybuilding, and the demands that go along with it, make it hard, but it is not totally impossible!

The meaning of working out is weight training. This training increases your strength and size of skeletal muscles. This training is carried on with the help of developed equipments like weighted bars, dumbbells or weight stacks. In this training muscle is contracted with the help of weights.

Weight and strength training are similar to each other. It has number of repetitions using sets and machines. The weights are pulled to enhance strength, size and shape of muscles. The variety of modern machines is used like dumbbells, barbells, pulleys and stacks for training.  You should carry on training carefully to avoid injuries.  You have to be alert before starting the training. You should concentrate on your training under the instruction of coach. You should control your muscles movement.

You are required to take a number of light exercises and stretch ups before starting your weight training. At first you should do some light exercises to warm up your muscles. Then you have to do stretching of muscles to that level till you do not feel pain. You have to keep that position for 20 to 30 second. These exercises get you ready for taking up the intense training.

You have to drink sufficient water to ward of dehydration. Insufficient water may lead to weakness and muscular pain. You should wear wrist straps that increase the strength of your grip. You should take the advice of doctor before starting your training. He can detect any heart problem and any other complications in your body. You should take Anabolic Body Building products . It is a chemical solution and it helps to build firm muscles and healthy body.

You should not be inconsistent in your training. You need to plan for consistent, routine, persistent work; scheduling yourself and keeping yourself to that schedule no matter what. You should not cheat yourself while taking training. You have to take balanced diet. You should relax for sometime and work hard.

Weight training is a long course of work. You can not think of arriving result in a day. You have to start gradually. This training will help you to build your muscles and loose fat.

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