Build Muscle Quick

Posts Tagged ‘build muscle up’

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.

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 ware of the basics of muscle building but you are after something extra to give you that edge to gain even more muscle. Well, these tips are provided to ensure you do precisly that!

1) Pump iron for no more than 45 minutes. 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 around forty five minutes the body secretes a hormone that is very bad for gaining muscle mass. So, you will make very little muscle gains if you keep pumping iron for more than an hour at a time. The bottom line however is to pump iron for around 45-60 minutes and then get out of there and rest.

2) Eat double to build up muscle. The single biggest mistake people make when trying to build up muscle is not getting enough calories. You must consume more calories than you work off during each day to add muscle. 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 strange but I’m sure you will never fail to remember that you should be eating more calories in order to build up your muscles.

3) Intake a higher level of protein. Take on board protein immediately after you finish your workout and before you go to sleep. After your workout your muscle will be tired and sore and need the protein to rebuild them.Immediately before sleeping is an extremely important time to consume protein as your body is about to go 8 hours before sleeping. You should be eating as a minimum one gram of protein per kilogram of body weight.

These are only three tips and there are a great deal more but these deal with a few of of the most common errors made. Now go ahead put them into practice and build muscle up with this no nonsense muscle building approach!

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.

There are many reasons that people want to know how to get bigger biceps. For most people going to work involves putting on a shirt and tie. This of course means that only your biceps are really visible. Possibly this is one of the reasons why some people are fascinated with getting huge biceps. It seems strange then that plenty of people seem to be able to build up big pectoral and shoulder muscles yet struggle with the bicep muscle.

Are you making this bicep muscle growth inhibiting mistake too?

Shifting heavy weight is what makes your muscles grow. The heavier the weights you can lift the stronger and therefore bigger they become. However if the bicep muscle is isolated individually it is not easy to shift a great deal of weight. This then makes it less easy to trigger muscle growth. In short people are doing the wrong exercises to build muscle mass on their guns.

So why do bodybuilders train with concentration curls?

Well, quite simply concentration curls are really an exercise for sculpting and shaping the biceps and not for mass. If you have no mass on your guns then you have very little to shape therefore quit doing these type of exercises for good!

So what type of exercises do I need to do to get big biceps?

You have to be moving heavy weight with your biceps to increase their size therefore try, underhand pull-ups, bent over rows and practically any other mulitjoint back exercise. these movements all use heavy weights. Yes, that is partly because they are training the back muscle too but the side affect is to stress the guns hard. What is more did you ever see anyone with massive biceps but small back muscles? No, big biceps are linked with big back muscles.

So, in short stick to the major compound back exercises and maybe standard barbell curls and you will give yourself the best chance of increasing your biceps size! Steer clear of the concentration curls and other isolation exercises until you do have big muscles.

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

Developing good habits is crucial to build muscle up on a long term basis. It is very important to be doing the right things regularly in order to build muscle continuously. Unfortunately people tend to pick up bad habits without realising it and they can hold their muscle building progress back or put them at risk of injury/disease. Here we have outlined the top 7 worst muscle building habits and included a few build muscles tips too:

1) The worst of all! Taking steroids, this is dangerous for a whole variety of reasons take your pick from any of the following: different coloured spots on the body, acne, swelling of the legs and feet, bad smelling breath and yellowing of the skin, dizziness, trembling, nausea, vomiting, mood swings, premature balding, aching joints, liver damage, high blood pressure, palpitations, cardiovascular disease and reduction of your final adult height.If you want further reasons to avoid steroid usage then how about: pain on urination, breast development, testicular shrinkage, impotence and even sterility. I’m sure that is all that needs to be said.

2) Trying to lift excessive amounts of weight. Ok, so competing with a training partner is highly motivating but be very careful. Lifting too much weight can cause you to lose form and increase the chances of injury and won’t help you build muscles quickly. If you are unable to lift or lower the weight under complete control or if you have to use momentum to do so then you need to lower the weight.

3) Protein intake levels too high. The average individual ought to be consuming 0.8-1 gram of protein per kilo of bodyweight per day and a bodybuilder should be consuming no more than 1.7 grams for every kilo of bodyweight. Consuming more protein than this increases your chances of getting osteoporosis and also it could lead to irreversible damage of your kidneys. Also your risk of heart disease is increased because a by product of protein metabolism homo-cysteine can cause damage to your heart over time!

4) Using stimulants like ephedrine has potentially dangerous side effects such as heart attack, heart palpitations, and stroke. Whilst these are not prohibited you wold be wise to exercise extreme caution and in fact would be much better off not using them. you may give caffeine pills a go as they are much less dangerous. If any doubts exist make sure you get the opinion of a health care professional.

5) Some people believe that working out on an empty stomach will help them burn fat. However most of your energy comes from carbohydrate therefore if you haven’t eaten you will have a great deal less energy and have virtually zero chance of having a decent training session. You will be unable to lift more than your previous best and you will probably be left shaking, jittery and even dizzy after your workout possibly due to low blood sugar levels. Instead have a pre-workout meal including thing like rice, vegetables and fruit.

6) Neglecting to stretch or warm up adequately.Getting your body ready for exercise is essentail in order to prevent injuries like muscle tears and strains, what’s more it enhances your range of motion, flexibility, performance, and posture. It takes just 10 minutes to do a decent warm up and it is a great investment of your time. 

7) Not keeping a training diary. Without one what chance do you have of knowing if you are progressing or not? How are you able to monitor your increases in strength. Recording your progress in a training diary is simple, easy and highly motivating. Why do you not keep one.

OK, bear in mind the above points and make changes if you have to but mainly use your common sense and think about the long term.

Many bodybuilders especially amateur weight lifters and bodybuilders enjoy the odd alcohol beverage now and then whether it be a glass of wine, beer 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 liver will metabolise alcohol at the expense of glycogen (carbohydrate) which is the fuel for the body therefore this is why fatigue is caused. Increased fatigue is caused by this. The muscle growth of the body will inevitably suffer when the cellular functions of the body cannot operate efficiently.

Alcoholic drinks interfere with the fluid and electrolytes inside the kidneys thus causing dehydration. The kidneys function is to regulate the body’s cells with nutrients they can use for muscle growth and repair and also to take out of the body cellular waste.Attempts to build muscle and other types of athletic performance may be ruined as in order to process alcohol effectively, water from other areas of the body is required which has a dehydrating effect thus harming performance.

Tachycardia an abnormally fast heartbeat may be caused by alcohol consumption which also causes high blood pressure in some people. Furthermore it can significantly disrupt sleep which is a time for the  body to grow and repair. It also depletes the amount of vitamins and minerals that the body can absorb, which in turn have important roles in enzymatic and 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. Unfortunately alcohol may cause a reduction in your motivation and drive which of course is essential for success in any field!

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 aswell as do workouts to build muscle. The body is adversely affected by even the recommended daily amount! It is beyond the scope of this article to explain further the many other effects that alcohol can have upon the body.