Posts Tagged ‘Gain Muscle’
Getting to our goals fast and taking our physiques to “the next level”, is desired thing of everyone training in the gym. It doesn’t really matter if you are a beginner or advanced weight lifter; whether we’ve been training for 5 months or 5 years; are genetically-gifted or consider ourselves a “hardgainer”; are young or old; an ectomorph, endomorph, or a mesomorph; male or female; train naturally or with drugs we all strive for fast and constant improvement.
This may sound too simple, doesn’t it? But, in reality its not so simple as you may already knot. Building an outstanding physique my friend is not simple. Why it isn’t? We all make certain steps when we decide move towards building our bodies:
1. Learn, gather knowledge and information’s.
2. Choose specific strategy or particular approach we think it is best for us.
3. Gradually develop understanding and some degree of confidence and certainty.
4. Try our best to follow chosen strategy for a long enough period of time.
5. Develop open mind and honestly evaluate the strategy and results we have reached. Decide to try an new strategy or a modified version of your current one.
6. Repeat Steps 1 through 6.
Even when we are not conscious of these steps we all take them. But in order to be successful, each one of these steps must be properly understood and taken. There are many pitfalls, traps, and distractions we may fall in to if we allow ourselves not to correctly follow. Practical experience show us people stagnate, or even quit in frustration only because they missed this .
Another reason why muscle building and fitness are a not simple is because these steps are endless. This journey toward developing better physique is never ending process. Believe it or not , you will never come to perfection in shaping your body -and that’s a very positive thing! There is always a room for improvement, higher level of knowledge, efficiency, and development to achieve.
If you want more muscle , better lifts or anything the battle doesn’t stop there. There are different aspects of muscle building which are interdependent of each other. Training, nutrition, supplementation, and motivation all work together in a synergistic manner. All of these different aspects we need in order to advance fast, develop at different rates and at different times.
I give you example: you may feel like an intermediate when it comes to workouts but only a beginner when it comes to nutrition. Even best training with poor eating habits to support it will result in very weak results. Or there are people who know a lot about training, nutrition, and supplementation but they are bad in practical following everything they know.
This “always a higher level” approach I talk about can seem to be be mentally draining at times, especially if you are at the beginning of your journey. Therefore you need to have tools and system which have power to always develop your mental and motivational strategies and that will give us the best results. If you want to survive long enough to build muscle fast and reach your full genetic potential you must make a shift in the way you think. And without proven system it is just to hard and painful.
This is a challenge. You can pay now or you can pay later. If you want best results from your efforts you need to learn how to move out of your comfort zone and get best out of it.
Building more muscle on your body, as well as losing all of that unwanted and unnecessary body fat is a dream of millions of people all over the world.
However, how many people actually go through the process of muscle building? Not many.
Whether it is that you are not able to take time out of your day to focus on your appearance, or if you’re just flat out too lazy to handle the rigorous work out sessions, most people come up with enough excuses to avoid the importance of a healthy, muscular body appearance.
The truth of the matter is, simply, it is not as hard as it may seem.
Keeping yourself in shape is a very important aspect of life that is most commonly forgotten about, especially in times of today where it is cheaper to spend money on fattening foods than it is on health items.
However, if you get enough motivation to give it a try, you will quickly feel better about yourself, gaining more confidence, strength, and performing just as you have always thought of doing.
It is very important to feel strongly and highly about yourself, especially when it comes to your physical appearance; it will increase your mood as well as your standards and gain an over all better lifestyle for yourself by eating healthily and adequately without feeling regretful about it.
Although muscle building will not happen in a single night, dedication to your goals will in turn pay off.
When you are comfortable with the way you look, and satisfied with your results, you don’t have to continue working out and building up your muscle for the end of time.
Once you have achieved your image of the ideal body, it will make it easier for you to maintain this perception and keep up with your goals more easily.
This applies with everything; conquering one single goal of overcoming your physical appearance will indefinitely better your outlook on completing other kinds of goals.
There are endless results to gaining more muscle and increasing the look of your physical appearance.
A little known fact about working out to gain muscles, is the decrease in the risk of having osteoporosis.
This is because your great cholesterol intake will overcome your bad cholesterol intake.
On top of this, your risk of heart diseases will also be reduced, as well as kidney failure and other such things having to do with your cholesterol intake.
In addition, you will also become stronger. You can now achieve things that you couldn’t before conquer.
For example, while you may not have been able to lift a piece of furniture before, now you can see yourself rearranging your entire living room!
Finally, the given: your physical appearance will now thrive, looking better than ever before and at the same time, losing your unnecessary body fat that was never appealing to you.
Some people may consider muscle building to lead to a better, more enjoyable, and overall free kind of life. Strength is key in society.
More times than not, you will someone who is having trouble making it up the stairs, or who pants and stops for a break after jogging across the street, or playing with their children;
This is not how we were meant to live. We were meant to enjoy our lives, while we had a life to live and taking care of our bodies is fundamental to this.
Muscle building helps people to function easily and accurately, making everything a breeze.
Your body will be enhanced, and your appeal will be heightened, making it easier for you to be happier with your own life than you were before.
If you have any strength training experience at all in an effort to gain muscle or strength, you know that the goal is usually to lift very heavy weights. While this goal is certainly good for those looking to add strength and mass, it should be noted that the actual lifting of heavy weights is not the main stimulus for muscle building. Instead, building muscle seems to be induced primarily by the lowering of weights.You see, most exercises include three distinct phases:1. ConcentricThis is the actual lifting portion of the exercise. This is when you curl the bar up during a biceps curl or push yourself up during a push-up.2. Eccentric (Negative)This is the lowering portion of the exercise. When you lower yourself after completing a pull-up or lower the bar to the chest in a bench press you are performing an eccentric, or negative, muscle action.3. IsometricThis is the portion of the lift where the weight is not moving at all. For most traditional weight training exercises this portion of the movement only lasts for a very short time.The interesting thing is that exercise scientists have determined that most muscle damage occurs during the lowering (eccentric) portion of the movement. Since we know that muscle damage is what stimulates muscle gain, this has led many to focus on the eccentric phase in their muscle building efforts.Whether or not this is a good strategy is still open to debate, but the vast majority of scientific evidence and personal trial and error has led most to believe that emphasizing the eccentric portion of an exercise, while still performing the other two phases, may lead to better muscle gains.There are several strategies for doing this. The most popular and easiest (no coincidence there) is to simply slow down the eccentric portion of a movement. It is usually recommended that the eccentric phase take anywhere from 2-8 seconds. The exact duration will depend on your specific goals and the movement you are using.Another option for prioritizing the eccentric portion of the lift is to use eccentric-only reps. For instance, in the bench press you would simply lower the weight to your chest and then have a partner assist in lifting the weight (concentric phase). Another useful fact is that you are stronger eccentrically than you are concentrically. What this means is that you can use more weight for an eccentric-only lift than you can for a traditional lift which includes all phases. The upsides to this method are huge, but so are the downsides. Eccentric-only lifts can lead to rapid strength and size gains, but the potential for injury is huge since you are using such heavy weights. For this reason I seldom recommend eccentric-only lifts with more than you can safely lift on your own, unless it is included in a properly designed training program under the guidance of a professional strength coach.There are many other ways to incorporate eccentrics into your training program, but I think you get the idea. Just remember, if you are struggling with how to gain muscle it’s not just how much you lift, it’s also how much you lower.
The body needs nutrition just like anyone else’s. However, it is key to get the right kind of nutrition for it, the proper muscle building nutrition.
As you go on about your exercising, it will mean virtually nothing if you’re not maintaining your body in the correct way. By eating the right things, and having good nutritional choices, you’re making the best use of this time exercising.
The types of foods you eat, and what they contain in them is very important to your muscle building. Any food you eat will contain carbohydrates, fat, and protein.
Muscle will make you heavier, but fat is not something you should desire.
Try to eat less fatty foods, about 20% total. The more protein you consume, the better your workouts will go.
The general standard is 20-40-40.
This means that you should consume about 20 percent of fat, and 40 percent of carbohydrates and protein to ensure that you are maintaining your nutritional standards.
Carbohydrates come from food that is very good for you, including vegetables, oatmeal, and potatoes. This should not be confused with the carbohydrates you can get from sugary treats or unhealthy, fattening foods and desserts.
When it comes to which fatty foods to avoid, you should have no problem steering clear. If it is not something you think you should eat, then you probably should not be eating it. Loading up on your protein and health foods should give you a good idea of what not to eat.
Muscle building nutrition does not solely involve the foods that you eat. How you eat those foods is also very important.
Consume regular meals per day, up to four on average. This means that instead of eating bits of foods all day, or even large quantities of foods all day, you should be keeping a balanced nutrition.
There is a way to accomplish your physical goals, as well as decreasing your fat, and that is by staying on top of what you eat.
By staying healthy and eating regularly, you can keep up your muscle building nutrition in an excellent way. Always eat breakfast, and make sure to consume healthy fruits and vegetables with each meal that you consume.
Remember not to cut fat out of your diet, just avoid any unhealthy fats such as foods containing vegetable oils or corn oils.
Drink lots of water, not drinks with caffeine.
Caffeinated drinks not only contain sugars that are bad for you, but they also contain a lot of calories which will make you time at the gym feel pointless.
Keeping water by you to hydrate with, or of course, the healthy green tea, is always a great idea. Finally, unprocessed foods are more nutritional than processed foods.
Unprocessed foods include meats, vegetables, and fruits, whereas processed foods include things such as canned meat, frozen dinners, or pizza.
Building your body muscle, while maintaining your nutritional, balanced, diet is a very important thing. It is necessary to always eat right while trying to build an attractive physique.
No matter how much time you spend at your gym, the fuel you put into your tank is always going to be the key to what makes you run right.
For more information on muscle building nutrition, check out the Simple Steps To Get Huge And Shredded program, that contains muscle building nutrition tips to build muscle and lose fat.
As with everything you might imagine, there are of course programs for helping you to build more body muscle.
Muscle building programs can be found anywhere, such as on the web, in a gym, or in any other of the appropriate locations, aspiring to the physique of the body.
Applying specific techniques to your daily work out routine can be considered a program, and will also reward you with its after effects.
Programs to help people lose their body fat and gain more body muscle will also reward those in need with more energy, more strength, and a higher desire to take care of their body from then on.
On top of more muscle and less fat, they gain the confidence to succeed in anything else they want to accomplish, by just sticking to their daily routines and programs.
It takes hard dedication to get where you want, and a hard work out program can be just the thing that helps you to break the barrier between fat and muscle.
Many muscle and body builders think of their programs as a sort of religion. They will not stray from it, and they will not let themselves down. This is key to proving to yourself that you can do it.
It is important to remember that warming up is sometimes the most crucial part of your work out session.
Without a brief session prior to the actual session, you could put yourself in danger by pulling a muscle or even breaking a bone by exerting too much strength and causing harm to yourself.
Be very careful not to push yourself more than you can handle, or the after effects may be painful.
An example of a muscle building program is a weekly or monthly routine that will focus on one part of your body, to over all begin building your entire body.
On Monday of your first week, you can solely work on your upper body. Push ups, chest presses, and weight lifting are all things that will help your upper body to gain a better build.
Weight lifting is the most common form of an upper body work out and strategy used to enhance a person’s strength as well as performance.
It is important not to over work yourself, so working out every day of the week might be hazardous to your health.
Another day of the week, perhaps Wednesday, you could devote to working on your legs. You can work out your legs by following routines such as squats, or by doing lunges.
For the first week you could rotate by just working out your upper body and your legs, and taking days for rest.
In addition, you’ll need nutrition to succeed as well.
By following routines such as this repeatedly, your body will get in the mood to keep going, and make it easier for you to try newer things, and push yourself harder.
Muscle building programs such as this will help you to maintain or gain your new physique, making you not only feel better about yourself, but live a healthier life as well.
Your body will get used to the repetitive routines your programs are enforcing and make it easier for you to continue doing them.
Especially in America, where obesity is prominent, it becomes more and more important to feel confident about the way you look.
No longer will you be embarrassed of the way you look, or afraid to try on your swimming suit or take a dip in a public pool.
However, to begin yourself with a program, you must be willing to bear through all the work out sessions, no matter how painfully excruciating they may make you feel at first; your body will need to get used to it to succeed.
After going through enough muscle building programs, through a process of trial and error, you will eventually find one that will work best for you, and end up with a phenomenal body physique.
There are several different ways to get your body fat level into shape, and to increase your physical appearance which has proven to be so important to people all over the world.
Getting into shape has turned into a key priority every where, all around, and many people need help doing so to feel better about themselves, gain strength, and over come their general obstacles.
No longer will it be troublesome to take a quick jog, or to rush up a flight of stairs, not with all the different kinds of muscle building exercises to be found in any gym, in body building books or magazines, or even online.
While the computer may be one of the leading causes today of why more and more people have become obese, or out of shape, it certainly can deal with many different aspects of getting into shape.
Now it has become easier to feel like you’re working out, while you may not be at all.
An important thing to think about is how you got in the situation you are in. If your downfall was the computer, it’s best to get out and look for muscle building exercise, rather than looking them online.
Or you can use things such as this to your advantage.
For example, if your downfall was the television, buy a work out video and practice at home.
There are several different types of routines and exercises to help you promote muscle building. Muscle building exercises will come in all shapes and forms, focusing on weightlifting or focusing on your legs, and so on.
Choosing the right one for you is very important and should be thought about with a great deal of hesitance.
If you feel as though you cannot complete a commitment to your goal, keep that in mind when you’re choosing your exercises.
Gyms are a great place to find exercises that will help you with not only your health, but with gaining that perfect body you’ve always dreamed of.
If weightlifting is a part of your routine, it would be wise to seek help from a gym or another trained professional, because weightlifting must be carried out in a specific fashion, and you may need help from other parties to complete it.
Compounds movements are extremely effective, and maybe even the highest rated for helping your body muscles work them out.
Compound movements such as this call for your body to use several muscles in sync with each other, such as bench pressing.
Bench pressing will mainly work out one place of your body, but is realistic working out your shoulders and your triceps as well.
Some work out routines requires that you do several compound movement exercises for optimal performance and muscle gain.
An exercise such as the bicep curl is commonly referred to as an isolation exercise. While these isolation exercises may be easier for someone to perform and more common to do, they aren’t helping your body out as much as a compound movement exercise.
Following strict routines and exercises will make sure that your body is getting the work out sessions it needs to thrive.
Muscle building exercises are extremely common, as it is easier to work out with a rhythm than it is to work out randomly.
On top of this, your muscle gain will shoot through the roof!
Many individuals turn to supplements for muscle building.
They can be a good idea if you know what you are using. You definitely want to use those made from all natural ingredients.
That way you won’t suffer from negative side effects. While they use of steroids is still common you do need to know there can be serious side effects. In addition the use of steroids can be very expensive.
There are many online sites as well as health food stores that offer natural supplements.
Many of them are designed specifically to benefit the muscle building process.
In order to get the most benefit you need to find those that are right for your needs. For example fish oil supplements are very common for muscle building.
That is because they help to reduce inflammation in the joints.
The costs of muscle building supplements are going to significantly vary. Don’t automatically assume that a very expensive one is going to give you the best results though.
Take the time to compare the ingredients as you may discover some moderately priced supplements have the same things in them.
Many magazines promote certain types of muscle building supplements but you can be sure those will be expensive to help cover their advertising costs.
You will find that these various muscle building supplements fall into different categories. Some of them are supplements to help your body get the vitamins and minerals it needs.
Sometimes a person just isn’t getting everything from the foods they consume so the addition of something like this can be useful.
Meal replacement powers, shakes, and protein bars can be useful but only if you remember they are merely supplements.
You shouldn’t be relying upon them in place of eating healthy meals on a regular basis.
Some people find consuming a protein bar though right before a vigorous workout is very helpful.
Others like the supplement drinks that are to be consumed immediately after the work out is over.
There are muscle building supplements that work well for helping a person to gain weight as well.
Look for those that are low in sugar but high in protein for the very best results.
You need to be careful about mixing more than one muscle building supplement with another.
You may end up rendering the overall effects of them not worth much at all.
Some of them do work well together though but make sure you research that information before you try it.
Take the time to find out all you can about a muscle building supplement before you buy it.
Read independent reviews online from real people that have used it as well.
This is one of the best ways to get reliable information that isn’t connected to someone endorsing the product.
Take the time to read labels so you are fully aware of the ingredients it contains.
You also want to look for those muscle building supplements that offer a money back guarantee. This way if you don’t get desired results you can return it for a refund.
The excitement of muscle building is understandable but you definitely need to realize injuries can occur.
Doing all you can to prevent them is essential because you don’t want to have to stop working out because of them.
Being well informed about the overall process for muscle building is a great place to start learning how you can prevent those injuries from occurring.
While you should be pushing yourself to lift more and to do more reps, know when enough is enough.
You certainly don’t want to overdo it because that can prevent you from being able to work out for several days while you recover.
Don’t try to keep up with anyone else because each person has a different capacity for muscle building strategies.
Make sure you always have a spotter around when you are exercising.
Even if you have done certain exercises many times there is still a risk involved. When you try out new exercises make sure you do them properly.
Many injuries occur when a person thinks they are doing it right but they really aren’t. Don’t assume you know the right to complete something, make sure that you do.
If you aren’t sure then ask for someone to show you or watch some type of video before you try it.
Take the time to stretch your muscles before and after each work out session. This will help you to stay flexible and to get the muscles warmed up.
Statistics show those individuals that don’t routinely do this end up with more injuries than those that do so.
It may only be pulled, sore, or inflamed muscles but those all can be painful. At the same time they can slow down your growth from muscle building efforts.
It is important to stay hydrated because you will likely sweat a great deal when you engage in muscle building exercises.
Consuming plenty of water all day long is important. You also want to consume it immediately after you finish your work out.
Some people think that sports drinks can take the place of water but they really don’t so don’t rely solely upon them for hydration.
Pay attention to the signs your body gives you that something isn’t right. If you don’t you can end up with an injury. You may have a slight inflammation or pulled muscle that you can feel when you are lifting.
When that occurs take it easy for a few days in that particular muscle region.
If you continue with your routine though and ignore those early warning signs you will regret it later.
Even when you do pay attention to such tips to prevent injuries they may occur from time to time.
Seek medical attention if necessary to determine the extent of the damage has taken place.
Sometimes that damage may be internal so don’t just assume you are fine since you don’t have any physical signs.
You also need to let your body completely heal from such injuries before your efforts for muscle building resume.
Pro body builder Shawn Ray once said he could do the weights and the training in his sleep because it’s fun and relatively easy. It is only the other factors such as dieting and supplementing that really demands discipline.
It is also the primary reason why so many people are trying so hard in the gym only to see a small reward of muscle gain.
Are you one of them? If you are, it is high likely that the problem is not with your routines or workouts but rather your consumption of nutrition.