Build Muscle Quick

Posts Tagged ‘build muscle mass’

Depending on where you look there is a lot of great information out there on how to build muscle up. However what follows are a number of tips that can really aid you in terms of stacking on muscle mass. Here they are:

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

Eat healthy fats. These are crucial for correct working of many parts of the human body for example the heart, brain, production of energy and the regulation of hormones too. Excellent sources of this are: natural peanut butter, oily fish, avocado and oily dressings.

Consume casein protein. This type of protein takes longer to digest and breakdown so therefore supplies an ongoing release of protein. This is excellent if you eat it before going to sleep as your body can make use of it throughout the night for growth and repair.

Ingest between 20 and 30 grams of whey protein as soon as you can on waking. As soon as you awake have a protein shake. This will put a stop to the catabolic state of your body that you may have been experiencing whilst you were asleep and also give you a solid start on achieving your protein intake target for the day.

Try using dropsets for those bodyparts that you have difficulty making grow. This is a very intense technique that can stimulate growth in even the most stubborn body part. Simply do your set as normal and when you have squeezed out your last rep reduce the weight by 10 percent and do more reps, then reduce the weight once more. Continue this as long as you can it will provide you with an extreme burn and probably leave you extremely sore the next day.

Take on board lots of water. It is important not to under estimate the positive benefits of reminaing well hydrated during the day. water is very important for a great deal of chemical reactions in the body especially muscle building reactions.

Continue to learn and educate yourself. There are a great deal of different methods to stimulating muscle growth. 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. If you wanto to look lean and ripped we highly recommend the following burn the fat build the muscle ebook. Finally, good luck.

So, how much can you bench? It is one of the most often asked questions by strength athletes and bodybuilders the world over. In fact the amount you can bench is a great yardstick for over all strength and is probably the best way to gain muscle mass on your upper body and therefore the exercise has reached almost mythical status. So in this article we will provide the outline of three time proven tips for increasing your bench press.

1) Do Drop Sets. These are really effective for giving your chest a massive muscle burn and really stressing the muscles. To do these quite simply do your bench-press exercise as normal but once you can no longer do anymore reps simply take off a weight disc and bang out as many more reps as you possibly can. Then take off even more weight and bang out as many more reps as you can physically do. Keep reducing the weight on the bar in this style until their is no weight left on the bar or until you cannot complete any more repetitions. This is a highly intense method that will in all likelihood leave you sore for a good few days. Keep your protein intake at a high level to ensure your muscle grow back stronger as soon as possible and to get rid of the muscle soreness.

2) Stop training your chest. Instead hit your tricep muscles on their own. By doing so you can focus on strengthening your tricep muscle a great deal more. Once you have done this for 3-4 weeks go back to your benchpress and I can you will more than likely beat your previous best. This is because your chest will have had a really good rest period to completely recover from lots of previous training session and also your triceps will now be stronger. Because you triceps take a great deal of the work load during benchpressing it is obvious that you will be able to press more if you strengthen your tricep muscles.

3) Ten Sets of Ten. Indeed Arnold Schwarzenegger was a big fan of this particular technique. Basically you lift as much as you can for ten reps rest and do another ten reps. Continue doing this until you have done ten sets consisting of ten reps each. You will have to reduce the weight each time and have to give yourself a two to three minute break between sets. The point of this is to provide your muscle withe some really unique stimuli for growth. Once more expect to be particularly sore for maybe a week or so following this workout but also expect increase your maximum bench-press on your return to the gym. This is perhaps the fastest way to gain muscle on your chest if done correctly nd is great no no nonsense muscle building.

OK, I hope you found that useful so why not go ahead and give those tips a try in your next pecs workout.

Spending hours in the gym to build muscle up and not making progress? Excellent news! There is a very good chance that you are struggling to build muscle up for one very important reason. Once acknowledged and dealth with properly this knowledge can boost your progress a great deal. For many beginning bodybuilders this will be the first time they have heard of it and as such it could beneift them greatly.

So what is the secret? A new amazing routine or something?

No absolutley not. It has been ignored by many a weightrainer even though it has been known about for a long time.

What precisely is cortisol?

Cortisol is a human hormone secreted throughout the day and produced in response to weight training or other types of stress. Levels of cortisol decrease steadily througout the day so are lowest in the evening.

What is its role exactly?

Well, it actually improves short term memory, helps detoxify the liver and aids in regulating the blodds sugar levels. However it can increase blood pressure and reduce bone density if your cortisol levels are excessive, although this is not normal. However critically it does diminish muscle because it aids in the body using muscle for energy rather than fat. This is why your workouts should not be more than one hour in duration. After this they will actually be inhibiting their progress not speeding it up!

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) Cortisol levels also increase due to caffeine intake so try to keep this to a minimum.

3) Make sure your workouts take less than an 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) Eat small regular meals because infrequent meals make the body think it is starving and will thus try and use uneccesary muscle for energy before using 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 no nonsense muscle building tips in mind you should be able to give your workouts a great boost now you know how to gain weight fast more efficiently.

Ok, awesome, you have made the decision that it is about time you bulked up and put on some muscle mass. Whether it is because you want to look good at the beach or you have just watched another ‘Rocky’ movie or you just want to improve your sporting performance. So obviously you know that you are going to have to get in to the pumping iron game. However you may not be aware of what to eat to build muscle and of the correct muscle building nutrition. This short guide will show you exactly what to eat but first we’ll go through a few of the basic guidelines for a sensible 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 your body needs excess calories to support muscle growth and build muscle. You will not be able to build any muscle mass if your body is running short on calories. 5-7 meals per day will allow you to take on more food comfortabley without eating too much at anyone sitting.

Secondly, you will have to significantly reduce the amount of junk food in your diet. Go hands up, we are all guilty of having the odd meal of junk food and it is these which need to be replaced with quailty muscle building nutrition.

Thirdly, you will be needing to drink much more water than previously. carry a water bottle around with you and keep 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, try to divide each meal up into portions of the following amounts of protein, carbohydrtates and fats. Try to divide them into 30% protein, 50% carbohydrate with the remainder coming from fats.

Fifthly, you will need to educate yourself as to the kinds of foods that you should be eating. 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. Include these sources of protein in your meals as much as you can as these are all great for muscle building. 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 sustained energy release: 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 your meals will come naturally from the above foods. Also ensure that you are eating lots of healthy fresh green vegetables that are rammed full of minerals and vitamins. If you want to buy supplements then you should go for a decent whey protein, essential fatty acids, creatine and a good multi-vitamin to start with.

Finally a few words of advice on exactly when to eat. To build muscle eat within one hour of finishing your workout, before bed and immediately on rising. If you wish to pack on muscle mass then these are very important times. With the aforementioned rules followed you are now in a fantastic position to start bulking up.

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 few more sub categories but that is enough detail for the purposes of this article.

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 , then as a vegetarian how exactly am i going to take on board enough protein?

Well, the answer to for vegetarians is remarkably simple, soy. Soy actually has more protein in it than beef and it is a complete protein which contains all of the eight essential amino acids. Particularly good sources of soy include: seitan, miso, soy milk, tempeh, textured soy protein and of course tofu. A variety of delicous tasting dishes can be made from these ingredients. 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 deficiency crossed off the myth list now how about vitamins and minerals like: zinc, vitamin D, calcium, iron and vitamin B12?

Well, vegans ought to really to take a supplement for this. Other types of vegetarians need not worry as B 12 is found in many dairy products. A quality meal replacement powder will ensure that you get sufficient supplies of the others. 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 up 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. Of course planning ahead is crucial however this is just as key for meat eating bodybuilders too. With the above guidelines in mind go ahead and build muscle vegetarian style!! 

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. This is sufficient categorisation for now although there are several further types of vegetarians.

Why choose to be a 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. Particularly good sources of soy include: seitan, miso, soy milk, tempeh, textured soy protein and of course tofu. These ingredients can form the basis of a good deal of tasty dishes. Beans, rice, seeds, legumes, nuts and even vegetables are another great supply of amino acids which together should ensure you never get short on protein.

Alright so that is protein deficiency crossed off the myth list now how about vitamins and minerals like: zinc, vitamin D, calcium, iron and vitamin B12?

Well a supplement would actually be appropriate for a vegan here. Vitamin B 12 is found in dairy products so other types of vegetarians ought to never go short of this. A quality meal replacement powder will ensure that you get sufficient supplies of the others. 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 up 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!! 

When  a personal trainer first asks a new gym attendee what their goals are, they most often hear replies such as: “Build muscle lose fat”,  “build muscle then lose“, “burn fat build muscle”, ”build muscle and burn fat”. So it seems that most people want to get bigger muscles but also reduce their waistline and lose fat. In this article I ask is it really possible to achieve this or is it just a myth sold to you by food supplements and slick advertising agencies?

Is it really possible to increase muscle mass and lose fat simultaneously?

The short answer is ‘yes’ however not without a great deal of difficulty, calculating calories and discipline but it can be done! In order to build muscle you have to consume extra calories than you burn off during each day leaving you with plenty left to actually build muscle with but not so many as to cause them to be stored as fat. Without excess calories you will not build muscle, with too many excess calories you may build muscle but also add some extra body fat as you do so. The trick is too eat just enough calories to build muscle but not enough so that you put on fat. There are

If you wish to avoid adding fat at the same time as building muscle then you really have to work out your exact calorie requirements and then stick to them. to work out your calorie requirements then use the following simple equation that provides an approximate answer:

Find out your body weight and you percentage body fat e.g. 200 pounds at 10% body fat.

Workout your body’s lean mass.g. 200 pounds taking off the 10% body fat leaves 190.

Multiply your lend body mass by 19 e.g. 190 multiplied by 19 equals = 3610

This is then the amount of calories you approximately need to eat to gain muscle mass provided you are doing effective workouts too. Whilst this is a rough figure if you consumed 500-1000 more calories then you would certainly increase your muscle gains and put on some body fat. This figure is an approximate figure and it would also be challenging to remember and workout exactly how many calories you were eating each day.

So I am assuming the you do not relish the prospect of trying to master the tricky process just outlined and are perhaps wandering if there are any easier alternatives. Well the two step option is the most highly recommended and it is what most bodybuilders do. First thing you need to do is build muscle then lose weight. You will hear this also called a bulking phase followed by a cutting phase. This is a whole lot easier a in this first phase you can simply consume as much high quality food as you like, eat lots and often. Therefore all you need to do really is to take on board more calories than the above total. This phase typically lasts for 3-6 months after this time you should have put on quite few kilos in muscle mass and also probably a few in body fat as well. Now you begin to eat less calories and increase the aerobic workouts so that you use up more calories each day than you consume.

during these few montsh you will be able to focus on burning off the excess fat accumulated and maintaing your muscle mass. So looking at results of a years plan such as this you will have increased your muscle mass and also lost fat but you will have achieved this in teo distinct stages. The final long term outcome is the same only you will have gotten there in two seperate distinct steps.

If your aim is to build muscle then lose fat I highly recommend you do so in two distinct stages, build muscle then lose fat. Expert author Tom Venuto has the entire process and more broken down into simple steps for you, read the ‘Burn The Fat Feed The Muscle E-book’ Review here for more information on how to build muscle then lose fat.

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.

As we are all aware a good muscle building diet is critical to build muscle up. The timing of your meals is also important. Around two hours prior to your workout is when I recommend you eat your meal.This should provide plentyof time to so that you don’t start your workout when you are bloated or still feeling full and sluggish.

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 take on the carbohydrate second.

If you really want to know how to build muscles quickly 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 shoot for about 25 grams of protein and about 40 grams worth of carbohydrate. Doing this will increase your bodies insulin levels which is one of the bodies strongest muscle building hormones. Furthermore it will also cut down the amount of cortisol that is produced by your body which has a negative impact on muscle building.

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.

As regards caffeine why not try get your hit from a nice antioxidant loaded green tea it provides less caffeine but is also a good deal better for you in many ways. Finally, don’t forget to keep taking on board the 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.