Posts Tagged ‘Muscle Building’

I wanted to take the time to share something very important. Quick muscle building is a completely obtainable thing for most people. It is amazing how many people I see at the gym that are becoming “gym rats” because they just think that more time is better. We’re talking about getting bigger muscles here and often less is more. My time doing this as a hobby has taught me many different rules and lessons that I want to share with you. Diet is KingYour time spent on your diet is probably worth twice what you use for your gym workout. Diet is everything when it comes to building muscle.. I used to be guilty of this for sometime and once I started focusing on diet, my results exploded. I was doing amazing things because I learned that diet is everything. Your results will only be as good as your diet. If you want a quick muscle building tip, cut out all the processed foods that are full of chemicals you can’t even pronounce. It’s completely unnecessary for the body and I believe it slows down the process of muscle building.More is often less, in the gymLastly, quick muscle building doesn’t require much time. Remember, more is often less. There is no need to spend hours at the gym. Most of these people don’t even break a sweat. I workout for 7 minutes. But it is the most intense 7 minutes I can put my body through. The stress is so high that it stimulates huge sums of muscle.

Muscle building is a continuum. There is no “end” to it. You can always build more muscle than you have. What makes this really challenging is that the process by which you efficiently build muscle changes as you move through the continuum. Beginning lifters should use different training parameters than professionals. A further complicating factor is that your body is a variable as well. How do you account for that?For example your body type makes a huge difference in the type of training you should do. So as you can see finding that right mix becomes very difficult. This is one of the reasons that I struggle with the “Programs” that so many offer. I would never suggest that anybodies program doesn’t work. Of course it did for them. That’s why they offer it up to you. But with all the variables at play will they work for you? Very possibly. Or not.The point is you have to know how muscle works, how it is built and then given your body type, goals, experience and many other things, try different techniques until you find some that work for you and that you enjoy doing. My guess is that it will be some of this and some of that.But one of the greatest challenges you will face is the one of age. That is one variable that will stand everything else on its head. You see a professional at 30 will HAVE to train differently at 50, all else equal. Now THAT becomes challenging. When something has been working, possibly for years, doesn’t anymore what are you to do? I am not talking about plateau busting, this isn’t that simple. No I am talking about the two biggest factors (possibly) in muscle building, your definition of 100% effort for a workout and your recovery time. Granted these variables change gradually but they also change dramatically. At 50 gone are the two a day splits and blasting chest 3 times a week. Actually these have been gone for a while, but you get my point. So how do you teach an old dog new tricks?Square 1. If you’ve been paying attention, I am not about “programs”. Knowledge is King! As I write this Greg Norman at 53 years old, is leading the British Open Golf Tournament, beating every other player in the world (except Tiger who isn’t playing). This includes the best in the world that’s half his age. You think Norman prepared for this event the same way he did when he was 30(and won it)? You think his routine at the event is the same now as it was then? Now he probably won’t win, but he doesn’t need to. He’s made his point already. At his age, at this point in his career, what he needs to be successful and how he got there are DIFFERENT then when he was 30. So how do you find the right weight lifting routine for muscle building at 50? The same way you would at 30. Learn what works for you. Now.

People walk right past the most important item in the gym everyday without even realizing that it is the key to mass building success. If you use this every time you workout you will actually begin to obtain the body that you think you are building, but probably aren’t, and can’t figure out why.The entire field of muscle building boils down to one very simple concept. Break the muscle down with X amount of weight so that when it recovers it can do that same amount of work the next time without breaking down again. So to get bigger, you must use X plus weight to break the muscle down, it recovers to handle this amount and on and on.Now there are many variables that factor in to this process. Things like nutrition, supplements, amount of rest and so on. But the concept is fixed. Many things affect the process but only by understanding the concept and then following through with it again and again can you even have a chance at muscle mass gains. It’s obvious that you can do all the variable things involved in muscle building, but if you don’t hit the gym and understand this concept, there will be no gain.Understanding this concept then means lifting X plus weight in every workout for the same body part right? Do you? Probably not. Why? Well lots of reasons. But the REAL reason is ego, and not REALLY understanding the concept of muscle building. If you can bench 200 today for x reps and x sets. Your goal for the very next chest workout is what? It should be x reps and x sets at 200 PLUS! So the most important part is the PLUS! Which leads me to the most important item in the gym.The 1 pound weight plate.Do you EVER use it? I didn’t think so. Using the bench example, when you tear the muscle down with 200 and it recovers to handle the same load again do you need to tear it down with 210? 225? 245? Let’s say 225. When it recovers in a couple days and you work chest again can you handle the 225 easy? So this workout let’s use 250 and then 275 and then 300. See, it doesn’t work that way. If it did you would be benching tons in months. So why lift that way?So why don’t people use 1 pound weights? Not impressive enough? The reason I hear a lot is that they are TOO light and don’t make any difference. They can’t even tell they are on the bar. Isn’t that the POINT? If you add a 1 pound plate to each side every workout, and you train chest say ONCE a week, in a year you’ll be benching a 100 pounds more than today. Are you benching 100 pounds more today than a year ago? Why again are you in the gym?

Muscle Building (Body Building)- A Problem For You?

Dont worry we will solve it for you.

Probably the most common question I get other than “do you lift weights?” or “how much can you bench” is, “How do you get those abs?” Not many bodybuilders carry 6-packs around the entire year, and I’m no exception. However, during a ‘peaking phase’, my abs are pretty decent for a guy who was once completely obese!  Read more... (364 words, estimated 1:27 mins reading time)

It’s not as difficult as you may think it is to build muscle. However, without the right tools you’ll be the guy that has been in the gym for 5 years without looking any different. I’ve compiled a few tips that will guarantee you’ll gain the muscle you want.1. Eat Healthy- I used to think that I could get a great body by working out hard in the gym and slacking when it came to eating out of the gym. Sure, I still had a body better than most people. But I didn’t have the elite body I wanted. This all changed once I started to eat healthy.2. Eat the Right Quantity- You can eat the healthiest food in the world, but if you aren’t eating the right amount it won’t matter. Your body needs a specific amount of calories to build muscle.3. The Right Exercises- If you’re going to wuss out and do the easy exercises that everyone else does than you’ll leave the gym with smaller arms than when you first come in. The is a reason that skinny guy is sitting on the machine weights all day without gaining any muscle.4. The Right Frequency- Make sure you do at least 2 upper body workouts and 2 lower body workout each week. Don’t neglect any part of your body or it might hurt your gains in other areas.5. The Right Environment- Don’t you think it would be a lot easier to build muscle if you were surrounded by like-minded people? This is why you need to find a real gym and get out of the family fitness center. The people at the real gym also know what they’re doing.To get a body that turns heads at the beach, makes your significant other proud to be with you, go check out the Top 3 Muscle Building Programs that will help you get the body of your dreams.These are programs that I personally tried and saw results with. If you’re serious about building muscle you’ll want to check out these programs today.

I first started muscle building with solo routines of weight lifting exercises. I did not foresee the series of events that strengthened the bond I now have with my son

On my 49th birthday I came to a unsettling conclusion. I was totally and hopelessly out of shape. My back was sore every day and tendinitis was attacking my hands and arms. My appearance was horrible and my mood worse. Every day was the same. Antidepressants and talks with a therapist didn’t help. Oh yeah, and libido, forget it.  Read more... (786 words, estimated 3:09 mins reading time)

Ahh, supplements, how they have changed the muscle building world. 50 years ago, there were men who posessed god like physiques and they didn’t have access to any supplements. They had to rely on blood and guts to achieve their goals.

These days though, things are a little different. You don’t have to get very far in a bodybuilding magazine or speak to muscle building enthusiasts for long before the topic of supplements come up. Some people swear by them, claiming them to be responsible for remarkable results, others swear that they are useless, claiming that they got where they are because of hard work.  Read more... (553 words, estimated 2:13 mins reading time)

There are several muscle building exercises that will help you to develop a great physique. They can be divided into two categories, strength training and fat burning training. They can be done with or without weights. You will need to develop some goals and an exercise routine to achieve them.

Muscle building exercises: With all your training there are 3 important things to understand.

1. Firstly you always need to be challenging. Once you find that you can do the set of exercises easily, then put on 5 to 10 pounds more and repeat as many of the set that you can. In this way you will be continuously strengthening your muscles. You will develop more growth and burn off more fat by doing this.  Read more... (415 words, estimated 1:40 mins reading time)

It is vital to your success that you have muscle building plan. It is no good just rushing in and starting training with no real plan in place. You cannot succeed like this and all your hard work will go to waste.

Muscle building strategy #1: prepare for your training by setting some goals: setting goals is important for your success. This will give you a road map to guide you to success. It is wise to have milestones for these goals. This will make your task easier as you will be able to achieve your objectives in small chunks instead of being presented with a large amount to achieve.  Read more... (408 words, estimated 1:38 mins reading time)