Posts Tagged ‘Weight Lifting’

So, do you have to eat big to get big?

 

If you read articles pertaining to putting on mass from any of the muscle comics, they usually tell you that you need to eat, and eat BIG!  Read enough of these and you’ll be brainwashed to the point of pile driving the plate into your mouth at the end of your meal!

   Read more... (1045 words, estimated 4:11 mins reading time)

It’s inevitable that most people trying to gain muscle mass will be told “You gotta eat big to get big!” and immediately adopt the “See Food Diet” – which is to simply eat everything in sight within arms reach that isn’t bolted down, or can’t run away.  Eating in this manner is about as effective as World War 2 Carpet Bombing runs. The problem is inaccuracy.  (I like the name “The Carpet Bombing Diet.” Hmmm…I think I see a book in the making!)  In my opinion it’s become a dangerous “half-truth” because it’s only half of the picture.   Read more... (1077 words, estimated 4:18 mins reading time)

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.

Whenever the term “natural bodybuilding” is mentioned, those who participate in such a hobby think of grueling weight lifting workout sessions and disciplined bodybuilding diet routines, but one additional variable, supplementation, is deemed a requirement for any individual to succeed in building muscle mass to his or her natural bodybuilding potential. Since steroids are off limits due to their dangers, bodybuilding supplements become the “safe” and legal steroid alternative that bodybuilders feel compelled to pursue.Because so few who experiment with bodybuilding supplements have performed their weight training routines without using such products, they are unable to analyze the true effectiveness of the bodybuilding supplements they consume, and therefore, mistakenly attribute any muscle gain or fat loss to these products, even when making changes to a weight training or diet routine that, in fact, is the foundation for any successful muscle building or fat loss venture. Instead of conducting legitimate experiments to note muscle growth or fat loss with specific bodybuilding supplements using the exact same weight training and diet routine, many tend to become frustrated with their muscle gain or fat loss progress, and once they return from a vacation with newfound weight lifting enthusiasm, they not only seek out a new workout routine and diet, but also purchase several bodybuilding supplements to use simultaneously, and if they begin to grow or lose fat, they do not credit the weight lifting plan or diet, nor do they consider the muscle gain following a layoff, but rather credit the bodybuilding supplements for any positive change, even if this progress begins to fade.This skewed analysis leads bodybuilders around the world to believe that bodybuilding supplements are a prerequisite for results, and the powerful advertising found in popular bodybuilding magazines, most of whom generate the majority of their advertising profits from bodybuilding supplement manufacturers, also convinces the readers that they must, without question, rely on bodybuilding supplements as the secret weapon to maximum muscle building, especially when they see a professional bodybuilder holding the latest bottled craze in his hand, claiming he uses the product regularly (of course, he fails to mention that his results are due to steroid abuse as opposed to supplement use!). Nevertheless, the overwhelming message sent by the bodybuilding industry that such products are the natural key to success fuels many to accept this as truth, and the bodybuilding supplement industry thrives as a result.But what’s the truth behind the bodybuilding supplement craze? I have been involved in weight lifting for many years, and through my own experimentation, along with emails received from those who are disappointed with their own bodybuilding supplement tests, and have therefore devised a motto that I hope all reading this article decide is logical enough to consider adopting for their own muscle building or fat loss pursuits. Most bodybuilding supplements do not offer advertised results, and you will spend thousands (or may already have) proving this to be true, but even if you were to find one that allowed you to build muscle mass or burn fat faster than is possible through a properly designed weight training workout plan and bodybuilding diet, you will then no doubt risk long term health, therefore bodybuilding supplements are best avoided. The only method of knowing for certain whether an artificially induced product will cause long term harm to health is with an extended (several decade) study as to its impact, and because no such research will ever exist on any bodybuilding supplement, you can be sure that they are labeled “safe” only because no immediate health abnormalities are noted, but as we know with smoking, legality does not ensure safety, and in the long term, there are serious concerns that bodybuilding supplements, even the many that do not offer any noticeable muscle building or fat loss results, can lead to cancer, organ failure (due to added stress on the kidneys, liver, etc), and premature death.For those bodybuilders who wish to maximize muscle gains and fat loss, yet value the term “natural” due to its connotation of health preservation and clear rejection of any potentially risky external aids towards such progress, bodybuilding supplements that claim to build muscle or burn fat faster than is possible through weight training and diet alone are clearly not an option. You can either heed my warning, or waste thousands as so many do each year searching for the ultimate steroid placement that offers no side effects, when this, in fact, is an oxymoronic statement that has no realistic way of being fulfilled.

The bodybuilding debates will never end. The endless arguments over how an effective muscle-building program should be structured will most likely continue until the end of time. Just scour the Internet message boards, flip through any muscle magazine or talk to the sales rep at your local supplement store. No matter who you talk to or what you read, it seems that everyone is an expert these days.

If everyone is an expert, confident in their own ideas and beliefs, how can the average beginner possibly know who to listen to? He or she is instantly confronted with endless questions that seem to have no clear-cut answer.  Read more... (663 words, estimated 2:39 mins reading time)

If you’re serious about making a solid commitment to a muscle-building program, you need to be very careful of who you take advice from. Bodybuilding and fitness is literally a multi-billion dollar industry with new websites popping up every single day. Many of the so-called “experts” out there really don’t have a clue of what they’re talking about and are only motivated by pushing expensive pills, powders and “miracle programs” on you that you don’t really need. If you don’t watch your step you may end up falling for some fatal muscle-building pitfalls that will literally destroy your gains and prevent you from ever achieving the impressive, muscular physique you desire. In this article I’m going to expose 4 very common muscle-building myths in order to keep you on the proper path to the mind-blowing muscle and strength gains you deserve.  Read more... (654 words, estimated 2:37 mins reading time)

So you think you have heard everything there is to know about muscle building? If you have read everything, tried everything and heard everything about muscle building but still resemble the silouette of a Calvin Klien model instead of a buff fitness model than I promise these next three ‘little-known’ muscle building tips will accelerate your muscle gains immediately!

4. Never Train More Than 2 Days Consecqutively  Read more... (1098 words, estimated 4:24 mins reading time)

You see the same people in the gym day after day, week after week, and they never look any different, which is okay if that is their goal. But for most it isn’t. Most people lift weights to get bigger and stronger. After years of seeing these types of people come and go, but never grow, I’ve identified the 5 most common muscle building mistakes that will hold you back forever.The first and probably the most common is doing too many reps. If doing a lot of reps was the way to build size wouldn’t carpenters have arms like Arnold did? Or wouldn’t marathon runners have huge legs? Only doing high rep (anything over work outs will NEVER allow you to add size and mass. Secondly most people do not use enough weight. This is partially because of the high rep counts they do. The idea of “lifting big to get big” seems so obvious, yet few do it. Who is bigger and stronger, the person who lifts 500 lbs once or the person who lifts 100 lbs 5 times? They both move 500 lbs of weight, but the mass building effect of each is totally different. You will never add mass or get stronger if you don’t try lifting weight amounts that you presently can’t! How does anybody ever think their muscles will grow to handle loads that they never try to lift? It is the essence of muscle building.Thirdly, most people lack the workout routine necessary to build muscle. The workouts they do seem to have no rhyme or reason. Building muscle requires a plan. Your workouts should follow that plan. You can not show up at the gym and begin doing stuff and expect it to have a positive effect on your physique. Until you adopt a muscle building plan and stick to it any gain you get will be by sheer effort and luck.The fourth common error I see is you can not, efficiently build mass and lose weight/fat at the same time. One, the other, but most likely both, will fail. This means lifting for mass gains and doing a lot of cardio exercise simultaneously will undermine your efforts. And not why you think. It has nothing to do with calorie burn. Adding muscle to your body requires a MAXIMUM effort in the weight room. If you have the energy to do a bunch of cardio before or after your lifting, then you left mass building in the gym. You should be physically spent after a muscle building session. And most definitely don’t dilute a lifting session by doing cardio first.The last common mistake I see people make is related to the previous one. Some people try to make the case that cardio workouts done on non-lifting days is the answer to the above problem. I will say it’s better than doing it the same day, but the truth really is that you need to rest 100% on your non-lifting days because it is on these days that your muscles actually do their growing. Allowing your muscles to recover is the only way you are strong enough to go back in the gym and lift more than you did before. Which is what muscle building is all about, isn’t it?

Starting a muscle building program can be very helpful to your body.
Not only will you burn more fat but you will look great. It is important that you have a plan of action on place though before you start.
Identify what you wish to accomplish from the program.
Some people just want to tone up because they have loose skin in areas of the body. Others want to get stronger.
There are also those that wish to engage in a muscle building program so they can bulk up and even compete.
There are plenty of different exercises out there you can choose from when you start a muscle building program.
Take the time to explore many of them so you can find those you like. You will be more likely to stick to the program if you are enjoying what you take part in.
It is vital that you understand the right way to do each of those exercises. You can injure yourself if you do them incorrectly.
You also will be wasting your time if you do them wrong as they aren’t going to help with the muscle building process.
Take your current physical strength and condition into consideration.
Too many people make the mistake to trying to do more than they can when it comes to muscle building activities.
You need to start where your body is comfortable and move forward from there.
Focus on being able to increase repetitions with weight lifting instead of moving on to heavier weights.
As you reach a goal of repetitions then you want to add more weight to what you are working with.
Give your body time to rest as well because that is when they muscle building process will actually take place. You should only be lifting every other day for optimal results.
Lifting every single day is only going to increase your risk of becoming injured.
You do want to work out each day but alternate days with cardio exercises which will help you with burning fat as well.
You definitely need to pay close attention to your diet when you start a muscle building program.
Your body is going need more energy so you will need to increase the calories you consume.
You will also need more protein so a healthy diet plan is essential. Your muscle building efforts will be hindered if you don’t pay close attention to this aspect of it.
Muscle building is an overall process that requires many things to be in place. You need proper nutrition in order for your body to be able to work well.
Eating right will help you to build muscle quickly. You also need to get enough rest so that your body can repair from the workouts.
Pay attention to signals your body gives you that you may be pushing too hard.
Instead of just jumping in with a muscle building program take your time to do it correctly.
Find out the information you need so you can be confident your effort are going to result in muscle building.
Get all of your questions answered before you start so that you are on the right track. Be realistic about your goals and your expectations.
It is going to take dedication and hard work for muscle building to occur. However, you will be very proud of yourself with the results that come from it.