As discussed in part one, teen bodybuilding can start at a very young age allowing young fitness enthusiasts a whole new world to pursue. Teen bodybuilding is an excellent way to promote a healthy lifestyle since it requires regular weight training, cardiovascular training, balanced nutrition and even stimulation of the mind since the topic of teen bodybuilding involves constant education. Teen bodybuilding can also help you erase nicknames like “Skinny Mini,” “Scrawny,” “Tooth Pick,” “Twiggy,” and in my own personal case, “Skinny Vinny!”
Unfortunately teen bodybuilding is not as easy as it looks and can result in injury, bad habits and frustration if stated with out structure and progression. Here are the next five tips to successful teen bodybuilding:
6. Learn Proper Technique First
How well do you think you would golf without supervision? How well do you think you will skate without coaching? How well do you think you will play piano without lessons? How much muscle do you think you will build without proper lifting technique? Not much!
I hope you are humble enough to swallow your pride and accept the fact that your first step should be getting professional coaching from a reputable fitness trainer. I know many of your friends will not even consider this and you will be told, 'just learn it yourself,' or 'watch others.' Can you imagine a medical surgeon or dentist who took this approach? Yikes!
Think about it. You are going to be lifting weights the rest of your life. Is spending a few hundred or even a few thousand dollars, on a professional fitness trainer, not going to pay you back over and over (for the rest of your life) if you do things correctly right from the start? Definitely! If you start lifting weights incorrectly, get ready to spend the money you saved on a coach for a rehab therapists next vacation! If you don't get injured now, most likely it will be in the next few years.
7. Stretch Just As Much As You Lift
Stretching is the most under rated physical quality which is unfortunate because shortened muscles perform weaker and slower and have a higher incidence of injury. Stretching is the only physical quality which more is better. Stretching is one of the only habits that can not be over trained.
If you are serious about getting into the world of teen bodybuilding, I encourage you to start this habit early. Most text books teach stretching methods that include 20-30 seconds per stretch. Don't even waste your time if this is your idea of stretching. From real world, in the trenches, experience, I would suggest stretching at least the same amount of time that you lift. That means, for every 1 hour of weight training you perform, you must balance the effect of weight training with one hour of stretching. Therefore, if you weight train 4 hours in the week, you better be stretching for at least 4 hours in the week. If you are really lazy, start stretching for at least half the amount of time that you lift. After you see the benefits of increased strength, quicker recovery and less injuries I am sure you will have no problem bumping up your stretching sessions to the recommend 1:1 ratio.
Fail to stretch at least the same amount that you lift is almost a sure fire way of shortening a teen bodybuilding career or lifestyle. Remember, weight training shortens and tightens the connective tissue you train. Stretching counters the effect and ensures your muscles have room to grow!
8. Focus On Bodyweight Strength First
It amazes me at how many teen bodybuilders can barely do a set of 40 push ups, 20 chin ups and 30 dips. In my opinion, these are some standard upper body fitness tests that should be accomplished with ease before loading is introduced (it might take your 3 or 4 months to achieve this if you can't do them right now). I once heard a famous fitness coach say, “You have no freaking business using a load if you can't stabilize, control, and move efficiently using your own bodyweight.” I would have to fully agree.
What's the point of a sloppy 150 pound lat pulldown if you can't do 10 bodyweight pull ups? What's the point of a 185 pound bench press with microscopic range reps, if you can push up your body a couple dozen times? What's the point of a 500 pound leg press if you can do a set of one legged squats down to the floor? Believe me, after a few months of conditioning your body to body weight training, you will be blown away by how quickly your weights climb when you introduce loading.
9. Keep Your Workouts Under 1 Hour
Unless you are in a teen bodybuilding competition for the longest workout possible, it bewilders my mind what you could possibly be doing for longer than a hour! Unless you go to the gym for mirror workouts (that's when you spend more time looking in the mirror than actually lifting)I suggest getting some help with your workout program. If it takes longer than 20-30 minutes of even moderate intensity lifting to fully exhaust a muscle, I have to question your workout intensity. Shorter more intense workouts will always trump longer less intense workouts.
Your goal should be in fact to complete your workout faster and faster. This will force your muscles to condition and adapt to a greater work load. The more work you expose your muscles too, in a shorter amount of time will improve your muscle density. Your bodies ability to tolerate greater workloads.
10. Develop Full Range Of Motion
Initially, teen bodybuilding should involve building strong muscular attachments, tendons, ligaments and bones – text books refer this as anatomical adaptation. Look at building your muscles as the finishing touches on a solid house. You would not want to start framing the house until the foundation has been built. Strengthening your tendons, ligaments and bones would be considered building a strong foundation to build from.
What is the best way to begin a strong foundation for a house to stand on? Build from the bottom up or in our case, from the inside out. This means developing a full range of motion with each weight training exercise to ensure all the muscle fiber gets activated and all the supporting tissues are fully involved.
Think about it. Partial movements will only develop partial muscle. Full movements will develop full muscle. What would get you better results? Squatting 135 pounds with your butt to the floor or squatting 225 pounds for about ¼ of the way? That's correct, involving the entire range of motion with a lighter weight will involve more musculature, improve your mind-muscle connection quicker and strengthen all the supporting tissues more rapidly. Initially, as a teen bodybuilder, you should never sacrifice range for load.
Conclusion
If you are serious about doing teen bodybuilding safely and effectively than take all of the tips very seriously. Do not pick and choose the ones you wish to follow. They will all result in a long and fruitful bodybuilding lifestyle. To your teen bodybuilding success!
Friday 20 November 2009
Thursday 19 November 2009
Top 10 Tips To Successful Teen Bodybuilding Part 1
Teen bodybuilding is growing at an alarming rate, as enthusiastic teens hit the gym every night of the week. I don't blame them. Teen bodybuilding is one of the most effective ways to boost a skinny guys self-confidence and self-image. Did I also mention lots of attention and admiration from the ladies and respect from the guys. Teen bodybuilding does not just help out with vanity but promotes a nutritious diet, disciplined lifestyle, and strong work ethic.
So the question is, how is teen bodybuilding done right? Should teen bodybuilders read the latest bodybuilding magazines? Learn from their friends or a professional? Train every day or every other day? Rely on supplements? Start when they are done growing or earlier? Focus on endurance training heavy lifting? Teen bodybuilding has dozens of questions and many different opinions on each. Here is my top 10 tips to successful teen bodybuilding in no particular order:
1. Avoid Steroids
Duh! This might sound obvious and if you have not been offered steroids yet, make your stand now and be prepared to say 'no' when you get backed into a corner. Your body is flowing with more natural hormones than any steroid could replace. Don't screw up your natural hormonal levels at such a young age. Even though all your friends might laugh at you for not conforming to the pressure of using illegal drugs, be a real man and train drug free. In the end your friends will respect you more for staying away from the dark side.
2. Focus On Clean Eating
Old habits die hard. Believe it or not, the nutrition habits you are creating today will affect you all the way into your adult years. As a young teen bodybuilder, you have an opportunity to create good habits at an early age. Focus on eating clean carbohyrdates like whole wheat breads, oatmeal, brown rice, potatoes, fruits and veggies. Focusing on eating a variety of clean proteins like tuna, chicken, fish, cottage cheese and protein shakes. Balance out your meals with clean fats like olive oil, fish oil, natural peanut butter and nuts. Take pride in the fact that you even know what clean eating is. Look at this as an opportunity to be an example to your friends to be walking statue of health! I promise you that you will have a few friends who admire your physique and ask you for advice!
3. Avoid One Body Part Workouts And Focus On A Full Body Workout
A full body workout? But all my friends are training chest tonight. And tomorrow they are training back. And on Wednesday they are training arms. But if you have the courage, you are not going to follow the herd and trust me. You are too young to be splitting up your muscles groups into only one body part a day. Unless you are pursuing a career in competitive bodybuilding, one-body part splits are an excellent way to over train at a young age. Look at it this way. Do you only eat once per week? Do you only take supplements once per week? Do you only sleep once per week? Do you only study once per week? Than why would you train your muscle groups only once per week? It does not make sense. Full body workouts will allow you to hit all your major muscle groups three times in the week, without overtraining, instead of only one time.
4. Emphasize Your Conditioning
Teen bodybuilding can actually become something that appear to be a lazy man's sport. Next time you walk into the weight room, count how many people are actually doing something. Seriously, I guarantee you will see more people standing around and talking, adjusting weights and staring in the mirror. Not many people are actually hustling from one exercise to another or even sweating. That's another reason to avoid one body-part bodybuilding style workouts. They don't emphasize your fitness or cardiovascular system. Your weight training program should be incorporating more than just weights. Balance out your sessions with some skipping, stair climbing, hard running, supersets, and really short rest periods. If you don't feel like you are going to throw up at the end of your weight training sessions, I have to question your workout intensity.
5. Stick to Basic Supplements
Your a teenager and should be saving your money for college and your first car. Don't get scammed by over hyped supplement ads that promise the world. Follow the saying, 'If it looks too good to be true, than most likely it is!” All you need to budget for now is a high quality multi-vitamin which you should take for life as well as a high quality protein powder in your arsenal and a regular omega-3 fish oil cap. Between these three supplements you are more than covered. Don't worry about creatine, glutamine, fat burners, testosterone boosters or even NO2 products. The first three to four years of your lifting should be done with just the basic supplements.
Conclusion.
Stay tuned for part two when I reveal the next top five tips to successful teen bodybuilding.
PART 2 COMMING TOMORROW!!!
So the question is, how is teen bodybuilding done right? Should teen bodybuilders read the latest bodybuilding magazines? Learn from their friends or a professional? Train every day or every other day? Rely on supplements? Start when they are done growing or earlier? Focus on endurance training heavy lifting? Teen bodybuilding has dozens of questions and many different opinions on each. Here is my top 10 tips to successful teen bodybuilding in no particular order:
1. Avoid Steroids
Duh! This might sound obvious and if you have not been offered steroids yet, make your stand now and be prepared to say 'no' when you get backed into a corner. Your body is flowing with more natural hormones than any steroid could replace. Don't screw up your natural hormonal levels at such a young age. Even though all your friends might laugh at you for not conforming to the pressure of using illegal drugs, be a real man and train drug free. In the end your friends will respect you more for staying away from the dark side.
2. Focus On Clean Eating
Old habits die hard. Believe it or not, the nutrition habits you are creating today will affect you all the way into your adult years. As a young teen bodybuilder, you have an opportunity to create good habits at an early age. Focus on eating clean carbohyrdates like whole wheat breads, oatmeal, brown rice, potatoes, fruits and veggies. Focusing on eating a variety of clean proteins like tuna, chicken, fish, cottage cheese and protein shakes. Balance out your meals with clean fats like olive oil, fish oil, natural peanut butter and nuts. Take pride in the fact that you even know what clean eating is. Look at this as an opportunity to be an example to your friends to be walking statue of health! I promise you that you will have a few friends who admire your physique and ask you for advice!
3. Avoid One Body Part Workouts And Focus On A Full Body Workout
A full body workout? But all my friends are training chest tonight. And tomorrow they are training back. And on Wednesday they are training arms. But if you have the courage, you are not going to follow the herd and trust me. You are too young to be splitting up your muscles groups into only one body part a day. Unless you are pursuing a career in competitive bodybuilding, one-body part splits are an excellent way to over train at a young age. Look at it this way. Do you only eat once per week? Do you only take supplements once per week? Do you only sleep once per week? Do you only study once per week? Than why would you train your muscle groups only once per week? It does not make sense. Full body workouts will allow you to hit all your major muscle groups three times in the week, without overtraining, instead of only one time.
4. Emphasize Your Conditioning
Teen bodybuilding can actually become something that appear to be a lazy man's sport. Next time you walk into the weight room, count how many people are actually doing something. Seriously, I guarantee you will see more people standing around and talking, adjusting weights and staring in the mirror. Not many people are actually hustling from one exercise to another or even sweating. That's another reason to avoid one body-part bodybuilding style workouts. They don't emphasize your fitness or cardiovascular system. Your weight training program should be incorporating more than just weights. Balance out your sessions with some skipping, stair climbing, hard running, supersets, and really short rest periods. If you don't feel like you are going to throw up at the end of your weight training sessions, I have to question your workout intensity.
5. Stick to Basic Supplements
Your a teenager and should be saving your money for college and your first car. Don't get scammed by over hyped supplement ads that promise the world. Follow the saying, 'If it looks too good to be true, than most likely it is!” All you need to budget for now is a high quality multi-vitamin which you should take for life as well as a high quality protein powder in your arsenal and a regular omega-3 fish oil cap. Between these three supplements you are more than covered. Don't worry about creatine, glutamine, fat burners, testosterone boosters or even NO2 products. The first three to four years of your lifting should be done with just the basic supplements.
Conclusion.
Stay tuned for part two when I reveal the next top five tips to successful teen bodybuilding.
PART 2 COMMING TOMORROW!!!
Sunday 15 November 2009
Teen Bodybuilding - The Latest Upcoming Trend Is Teen Bodybuilding
Following their role models in movies and sports teenage people also start showing interest in bodybuilding activities. Toady bodybuilding is a separate category that constitutes the young teenagers who show interest in bodybuilding. To encourage these people bodybuilding organisations have started to conduct separate competitions for teen bodybuilders. The present celebrity bodybuilders such as Arnold Schwarzenegger, Lee Priest and Jay Cutler started participating in competitions while they were in their teenage.
The work out of the teen bodybuilders consists of weight exercises such as pull ups, chin ups, push ups, dips and hyperextensions. To start with the exercise, a teenager should first make sure whether his body is strong enough to endure the strong and rigorous weight exercises involved in the process.
If you are a teenager who is interested in bodybuilding, as the first step try to understand the four basic concepts involved in the bodybuilding process. Nutrition, supplementation, the effectiveness of lifting the weight and the overall recovery are the four basic concepts of a teen bodybuilding just like that of an adult bodybuilder.
The process of teen bodybuilding consists of two stages. The first stage that is known as bulk up stage is meant to increase the muscle mass and body fat of the person undergoing the weight exercise or bodybuilding.
The second phase of a bodybuilding is known as contest preparation. At contest preparation more attention will be given to maintain as much muscle as is possible. To increase muscle definition the excess fat in the body should be reduced by following a proper diet suitable for body development.
A teenager undergoing teen bodybuilding should be extra cautious about what he is eating every day. The food that he takes should compliment the muscle development of the body. The bulk up stage of bodybuilding may require five to six meals per day to build more muscle mass in the body. At the same time he should be careful to avoid foods that are too fatty from his daily diet.
Increasing the level of protein intake can be suggested as a best method to increase the muscle growth for a bodybuilder. Experts suggest taking one gram of protein per pound of the body weight a teen bodybuilder like to reach.
He can also take supplements to enhance the muscle growth. Every one who wants to be a bodybuilder should follow an effective weight exercise to tone up the developed muscles in his body. For that he could seek the assistance of an expert trainer.
For your great course teaching you exactly how to succeed with BodyBuilding using simple and effective BodyBuilding and nutritional workout simply Click Here!
The work out of the teen bodybuilders consists of weight exercises such as pull ups, chin ups, push ups, dips and hyperextensions. To start with the exercise, a teenager should first make sure whether his body is strong enough to endure the strong and rigorous weight exercises involved in the process.
If you are a teenager who is interested in bodybuilding, as the first step try to understand the four basic concepts involved in the bodybuilding process. Nutrition, supplementation, the effectiveness of lifting the weight and the overall recovery are the four basic concepts of a teen bodybuilding just like that of an adult bodybuilder.
The process of teen bodybuilding consists of two stages. The first stage that is known as bulk up stage is meant to increase the muscle mass and body fat of the person undergoing the weight exercise or bodybuilding.
The second phase of a bodybuilding is known as contest preparation. At contest preparation more attention will be given to maintain as much muscle as is possible. To increase muscle definition the excess fat in the body should be reduced by following a proper diet suitable for body development.
A teenager undergoing teen bodybuilding should be extra cautious about what he is eating every day. The food that he takes should compliment the muscle development of the body. The bulk up stage of bodybuilding may require five to six meals per day to build more muscle mass in the body. At the same time he should be careful to avoid foods that are too fatty from his daily diet.
Increasing the level of protein intake can be suggested as a best method to increase the muscle growth for a bodybuilder. Experts suggest taking one gram of protein per pound of the body weight a teen bodybuilder like to reach.
He can also take supplements to enhance the muscle growth. Every one who wants to be a bodybuilder should follow an effective weight exercise to tone up the developed muscles in his body. For that he could seek the assistance of an expert trainer.
For your great course teaching you exactly how to succeed with BodyBuilding using simple and effective BodyBuilding and nutritional workout simply Click Here!
Thursday 12 November 2009
Bodybuilding Routines For Beginners
When it comes to bodybuilding routines, there are a number of options available on the internet. Unfortunately, many of these bodybuilding methods are not of the highest quality. The reality is that it takes a comprehensive bodybuilding program combining weight training, nutrition, and proper technique to achieve positive results.
If you are new to the bodybuilding scene, your best bet will be to purchase a high quality product that will get you started right. A quality bodybuilding product will give a year's worth of bodybuilding routines, a complete diet guide with recipes, as well as some video and/or audio material. Check out some review sites (click the link at the end of this article) to help you decide which bodybuilding program is best for you. Be sure to analyze each product to determine if it's right for you. Is it too advanced for the novice bodybuilder? Does it focus on toning, cutting, or bulking?
Once you actually begin your bodybuilding routine, you will begin to realize what is working and what isn't. This will be a good time to make slight adjustments to your routine to maximize your results. Any quality bodybuilding routine will tell you to keep a tracklist, which should make it easy to make adjustments. Making the right adjustments will help you to achieve results much quicker.
When choosing from a variety of bodybuilding routines, the most important thing is to choose one that is right for you. Are you overweight? Are you skinny? Are you an experienced bodybuilder who just needs a new routine? What bodybuilding equipment do you have access to? How much money do you want to spend on food and supplements? Most bodybuilding guides will address these questions. Don't be afraid to spend a little money on a quality program. Paid programs typically contain more effective bodybuilding routines and techniques than free ones.
If you are serious about starting a bodybuilding routine, check out my Bodybuilding Program Reports site for helpful bodybuilding product reviews.
Visit HERE for an accurate guide to a number of bodybuilding products based on actual customer feedback.
If you are new to the bodybuilding scene, your best bet will be to purchase a high quality product that will get you started right. A quality bodybuilding product will give a year's worth of bodybuilding routines, a complete diet guide with recipes, as well as some video and/or audio material. Check out some review sites (click the link at the end of this article) to help you decide which bodybuilding program is best for you. Be sure to analyze each product to determine if it's right for you. Is it too advanced for the novice bodybuilder? Does it focus on toning, cutting, or bulking?
Once you actually begin your bodybuilding routine, you will begin to realize what is working and what isn't. This will be a good time to make slight adjustments to your routine to maximize your results. Any quality bodybuilding routine will tell you to keep a tracklist, which should make it easy to make adjustments. Making the right adjustments will help you to achieve results much quicker.
When choosing from a variety of bodybuilding routines, the most important thing is to choose one that is right for you. Are you overweight? Are you skinny? Are you an experienced bodybuilder who just needs a new routine? What bodybuilding equipment do you have access to? How much money do you want to spend on food and supplements? Most bodybuilding guides will address these questions. Don't be afraid to spend a little money on a quality program. Paid programs typically contain more effective bodybuilding routines and techniques than free ones.
If you are serious about starting a bodybuilding routine, check out my Bodybuilding Program Reports site for helpful bodybuilding product reviews.
Visit HERE for an accurate guide to a number of bodybuilding products based on actual customer feedback.
Tuesday 10 November 2009
Bodybuilding Workout Tips For Bigger Arms
Most bodybuilding workout warriors want bigger, more defined arms. This is not much of a surprise considering the number one body part bodybuilders want to develop are their arms. The men want to build more muscle, and the women want toned, shapely arms.
The good news is getting bigger arms can be quite easy as long as you understand the proper bodybuilding workout routine principles below.
Yes, you can develop bigger, more cut arms with minimal time invested in the gym.
Here are a few bodybuilding workout tips you should be incorporating into your weight training workouts in order to develop muscular arms.
1. Stick to multi-jointed exercises.
When training the chest, shoulders, and back make sure you focus on multi-joint exercises. What this does is work, secondarily, the arms. The arms are defined as the biceps, and triceps.
A good example of multi-jointed exercises are the bench press, shoulder press, row, pull down, and good old fashion pushup.
2. Boost up your intensity.
In order to stimulate arm muscle growth using your bodybuilding workout program you must increase your effort. Force the muscles to adapt, and grow. Increase the weight training weight, reps, or decrease the rest between sets. Make your bodybuilding workout progressive in nature. Keep trying to beat the reps, and weight you accomplished the previous arm workout.
3. Limit the number of arms sets.
This weight lifting tip may puzzle you. No, it is not a misprint. You want to keep the number of arm sets to a minimum to avoid overtraining.
A majority of bodybuilders overtrain their arms because they want to increase the size, and definition so badly. The more is better theory does not apply in bodybuilding.
You want to increase your intensity, tax the arms with a few sets, and begin the muscle building recovery process that immediately begins after an effective bodybuilding workout.
4. Train your triceps.
The triceps make up a majority of your arm's muscle size. Make sure you do close grip bench presses, dips, and push downs to ultimately increase your triceps muscle tone.
Make sure you focus on increasing your intensity during the minimal sets you perform.
5. Get adequate rest between training sessions.
This is the biggest mistake most bodybuilders make. They simple follow the more is better theory. Little do they know, more is a detriment to your bodybuilding workout results.
Each additional arm set performed cuts into the recovery ability of the muscle. Remember, the bicep, and triceps grows while resting, not during the workout.
I always recommend 6-10 days between arm workouts. As far as the number of sets, 2 sets of 2-3 exercises for the arms is optimal for growth. In other words, if you spend more than 10 minutes on your arms, you are overtraining.
Here is a good bodybuilding workout routine tip to determine the exact number of rest days between training sessions. Track your weight, and reps. If your strength continues to increase, you are resting optimally. If the weight plateaus, or decreases, add additional muscle building rest days between workouts.
Here are 5 bodybuilding workout tips to help you optimize your workout time by yielding greater workout results per time invested.
Discover how you can utilize the same secret muscle building arm strategies professional bodybuilders use by following their personal BodyBuilding princiles.
CLICK HERE TO FIND OUT MORE!!
The good news is getting bigger arms can be quite easy as long as you understand the proper bodybuilding workout routine principles below.
Yes, you can develop bigger, more cut arms with minimal time invested in the gym.
Here are a few bodybuilding workout tips you should be incorporating into your weight training workouts in order to develop muscular arms.
1. Stick to multi-jointed exercises.
When training the chest, shoulders, and back make sure you focus on multi-joint exercises. What this does is work, secondarily, the arms. The arms are defined as the biceps, and triceps.
A good example of multi-jointed exercises are the bench press, shoulder press, row, pull down, and good old fashion pushup.
2. Boost up your intensity.
In order to stimulate arm muscle growth using your bodybuilding workout program you must increase your effort. Force the muscles to adapt, and grow. Increase the weight training weight, reps, or decrease the rest between sets. Make your bodybuilding workout progressive in nature. Keep trying to beat the reps, and weight you accomplished the previous arm workout.
3. Limit the number of arms sets.
This weight lifting tip may puzzle you. No, it is not a misprint. You want to keep the number of arm sets to a minimum to avoid overtraining.
A majority of bodybuilders overtrain their arms because they want to increase the size, and definition so badly. The more is better theory does not apply in bodybuilding.
You want to increase your intensity, tax the arms with a few sets, and begin the muscle building recovery process that immediately begins after an effective bodybuilding workout.
4. Train your triceps.
The triceps make up a majority of your arm's muscle size. Make sure you do close grip bench presses, dips, and push downs to ultimately increase your triceps muscle tone.
Make sure you focus on increasing your intensity during the minimal sets you perform.
5. Get adequate rest between training sessions.
This is the biggest mistake most bodybuilders make. They simple follow the more is better theory. Little do they know, more is a detriment to your bodybuilding workout results.
Each additional arm set performed cuts into the recovery ability of the muscle. Remember, the bicep, and triceps grows while resting, not during the workout.
I always recommend 6-10 days between arm workouts. As far as the number of sets, 2 sets of 2-3 exercises for the arms is optimal for growth. In other words, if you spend more than 10 minutes on your arms, you are overtraining.
Here is a good bodybuilding workout routine tip to determine the exact number of rest days between training sessions. Track your weight, and reps. If your strength continues to increase, you are resting optimally. If the weight plateaus, or decreases, add additional muscle building rest days between workouts.
Here are 5 bodybuilding workout tips to help you optimize your workout time by yielding greater workout results per time invested.
Discover how you can utilize the same secret muscle building arm strategies professional bodybuilders use by following their personal BodyBuilding princiles.
CLICK HERE TO FIND OUT MORE!!
Friday 6 November 2009
How To Build Muscle And Gain Weight Quickly Part 2
Do you mind if I be frank and ask you a honest question? If you had to transform your body which required you to know how to build muscle and gain weight quickly, and you only had a few weeks, could you step up to the challenge?
Let's say your wanted to enter a fitness model or beginner bodybuilding competition? Perhaps you want to be considered he 'buffest' guy in your gym? If you get starred at because your physique stands out in the crowd than click away because your probably already know how to build muscle and gain weight quickly.
However if you are the guy on the other extreme and receive surprised looks when you tell people you work out with weights, don't look any different than any body else in your gym and have never been approached for advice than please read this article carefully because this is your next step to building muscle and gaining weight quickly!
'Hardgainer' - Dump the title!
As soon as you start labeling yourself as a 'hard gainer' don't be surprised when your results come to a screeching halt.
This single word has more power to sabotage your potential for a muscular physique before you even begin training. Keep calling yourself a 'hard gainer' and don't be surprised if you continue to waste your time, effort, and money.
If you're lucky maybe you will build 3 - 5 pounds of muscle a year...
I have no problem with the term 'hard gainer' except for what happens when people label themselves to be so-called 'hard gainers.' Sure you might be a 'hard gainer' but I think most skinny guys believe they are actually 'no gainers.'
'Hard gainers' do exist but THERE IS NO SUCH THING as a 'NO GAINER!'
You might think you are a 'hard gainer' because you have trained your butt off for a few years, you eat the right foods, take all the latest supplements and yet still get a surprised look when you tell people you work out!
I don't know anybody that does not have the ability to put on slabs of muscle in record time. I have proven every client dead wrong who perceived themselves as a 'hard gainer.' This term is just a poor excuse.
Plain and simple: excuses are for the weak. It's easy to point the blame when your workouts are inconsistent, your training is sub-maximal and you indulge in a undisciplined social lifestyle. How convenient to shift the blame from yourself to a convenient label.
But it's easier telling everyone that you are a 'hard gainer.' Right?
This term is a great disguise for skinny guys who will never reach their true genetic potential. Instead of taking responsibility for your actions, it's a lot easier to pull out the 'hard gainer' card and flash it to everyone. It sits by your driver's license and has become a part of your identity.
The deadliest mindset in the world.
Consider this. It’s like saying, “I can’t afford it.” This should be considered a deadly statement because it forces your brain to stop working and reinforces a false perception of your true abilities. Instead you should say, “How can I afford it?” By constantly saying, “How can I afford it” or “I can afford it,” you will reinforce a new perception of yourself - you will no longer think of yourself as poor, but as a rich person.
If you examine these two statements, you will see that “How can I afford it?” opens your mind to examining the possibilities of accumulating wealth. “I can’t afford it,” on the other hand, closes your mind to any possibility of attaining what you desire.
Let’s make this example practical now. By simply being aware of the words you use, you can self-detect your self-perceptions. By changing your words, you can begin to change your self-perceptions - if you choose. So by simply reminding yourself to say, “There is no such thing as a 'hard gainer'” you will be able to bring out the muscular person inside of you. By saying, “I am a hard gainer” you are reinforcing the small and weak person who was already there.
Do you truly think that you can casually or unintentionally build muscle and gain weight quickly?
No way! Do you really think deep down that if you believe you are a hard gainer and a muscular physique is out of your limits, that you will ever achieve any significant results? I’m not talking 3 or 5 pounds of muscle a year. I’m talking about 20-50 pounds of massive muscle. Of course not. Every trip to the gym, every set, every meal, every shake you gulp down will be snuffed out because the beliefs in your mind have sentenced you to a life of smallness.
The very first step you must take before you read any of the training or nutrition content of this book is DITCH THE TITLE. Stop labeling yourself and start thinking of yourself as a ‘untapped reservoir with explosive muscular strength.’
Many personal development coaches stress the principle, ‘you get what you focus on.’ Therefore if you focus on being small, you will be small. Focus on being big and muscular and this will direct your mind and actions to the things you must do to become just that. All actions come from your beliefs and if you truly don’t believe that you can succeed then what chance do you have?
Focus on believing in yourself and your abilities and re-classify yourself as a ‘consistent gainer’ or an ‘unstoppable gainer’ or whatever title suits your motivation best. If you focus on being successful you will be and you are already one step closer to becoming the person you really want to be!
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About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found BY CLICKING HERE
Let's say your wanted to enter a fitness model or beginner bodybuilding competition? Perhaps you want to be considered he 'buffest' guy in your gym? If you get starred at because your physique stands out in the crowd than click away because your probably already know how to build muscle and gain weight quickly.
However if you are the guy on the other extreme and receive surprised looks when you tell people you work out with weights, don't look any different than any body else in your gym and have never been approached for advice than please read this article carefully because this is your next step to building muscle and gaining weight quickly!
'Hardgainer' - Dump the title!
As soon as you start labeling yourself as a 'hard gainer' don't be surprised when your results come to a screeching halt.
This single word has more power to sabotage your potential for a muscular physique before you even begin training. Keep calling yourself a 'hard gainer' and don't be surprised if you continue to waste your time, effort, and money.
If you're lucky maybe you will build 3 - 5 pounds of muscle a year...
I have no problem with the term 'hard gainer' except for what happens when people label themselves to be so-called 'hard gainers.' Sure you might be a 'hard gainer' but I think most skinny guys believe they are actually 'no gainers.'
'Hard gainers' do exist but THERE IS NO SUCH THING as a 'NO GAINER!'
You might think you are a 'hard gainer' because you have trained your butt off for a few years, you eat the right foods, take all the latest supplements and yet still get a surprised look when you tell people you work out!
I don't know anybody that does not have the ability to put on slabs of muscle in record time. I have proven every client dead wrong who perceived themselves as a 'hard gainer.' This term is just a poor excuse.
Plain and simple: excuses are for the weak. It's easy to point the blame when your workouts are inconsistent, your training is sub-maximal and you indulge in a undisciplined social lifestyle. How convenient to shift the blame from yourself to a convenient label.
But it's easier telling everyone that you are a 'hard gainer.' Right?
This term is a great disguise for skinny guys who will never reach their true genetic potential. Instead of taking responsibility for your actions, it's a lot easier to pull out the 'hard gainer' card and flash it to everyone. It sits by your driver's license and has become a part of your identity.
The deadliest mindset in the world.
Consider this. It’s like saying, “I can’t afford it.” This should be considered a deadly statement because it forces your brain to stop working and reinforces a false perception of your true abilities. Instead you should say, “How can I afford it?” By constantly saying, “How can I afford it” or “I can afford it,” you will reinforce a new perception of yourself - you will no longer think of yourself as poor, but as a rich person.
If you examine these two statements, you will see that “How can I afford it?” opens your mind to examining the possibilities of accumulating wealth. “I can’t afford it,” on the other hand, closes your mind to any possibility of attaining what you desire.
Let’s make this example practical now. By simply being aware of the words you use, you can self-detect your self-perceptions. By changing your words, you can begin to change your self-perceptions - if you choose. So by simply reminding yourself to say, “There is no such thing as a 'hard gainer'” you will be able to bring out the muscular person inside of you. By saying, “I am a hard gainer” you are reinforcing the small and weak person who was already there.
Do you truly think that you can casually or unintentionally build muscle and gain weight quickly?
No way! Do you really think deep down that if you believe you are a hard gainer and a muscular physique is out of your limits, that you will ever achieve any significant results? I’m not talking 3 or 5 pounds of muscle a year. I’m talking about 20-50 pounds of massive muscle. Of course not. Every trip to the gym, every set, every meal, every shake you gulp down will be snuffed out because the beliefs in your mind have sentenced you to a life of smallness.
The very first step you must take before you read any of the training or nutrition content of this book is DITCH THE TITLE. Stop labeling yourself and start thinking of yourself as a ‘untapped reservoir with explosive muscular strength.’
Many personal development coaches stress the principle, ‘you get what you focus on.’ Therefore if you focus on being small, you will be small. Focus on being big and muscular and this will direct your mind and actions to the things you must do to become just that. All actions come from your beliefs and if you truly don’t believe that you can succeed then what chance do you have?
Focus on believing in yourself and your abilities and re-classify yourself as a ‘consistent gainer’ or an ‘unstoppable gainer’ or whatever title suits your motivation best. If you focus on being successful you will be and you are already one step closer to becoming the person you really want to be!
----------------------------------
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found BY CLICKING HERE
Thursday 5 November 2009
How To Build Muscle And Gain Weight Quickly Part 1
Do you truly know how to build muscle and gain weight quickly?
If you knew how to build muscle then the skinny jokes would have ended long ago. If you knew how to gain weight quickly then the blank stares would stop when you tell someone you work out with weights. And if you knew how to build muscle and gain weight quickly you would no longer frustrated that the scale has not budged upwards since you first started lifting.
I know from first hand experience what it feels like to train for hours in the gym, slug back protein shake after protein shake, spend your hard earned money on over-priced and over-hyped supplements, with little or nothing to show for it! If this is you than you're not alone and are probably missing a few key ingredients that you're executing effectively.
If you're a naturally skinny person than you must play by a different set of rules. If you were not gifted with muscle friendly genes than does it make sense to follow a program by someone who builds muscle even when they sneeze? If you're training drug free than does it make sense to take advice from a guy who’s spending a few thousand dollars a month on steroids?
Or maybe you're taking advice from someone with great genetics? That’s like taking money advice from someone who inherited a fortune! You must accept the fact if you have muscle 'unfriendly' genes you must be prepared to play by a different set of rules if you want to build muscle and turn heads!
Here are a few simple tips to show you - the skinny guy - how to build muscle and gain weight quickly :
Train like a barbarian!
Do people stop and watch you work out? Do you reach the point in a workout where you question your ability to finish? If you treat working out more like a hobby than a job than it’s no surprise that you do not stand out in a crowd and are still spinning your wheels.
The majority of people that work out in a gym barely sweat and spend more time starring in the mirror and trying to impress the new front desk girl than getting into the ‘zone’ and crashing through previous training limits.
Here are some tips on how to 'train like a barbarian':
1. Treat every single set like it is your last set.
2. Treat every single rep like your life depends on it.
3. Wear a stop watch and ensure that you keep the rest period honest.
4. Wear a sweater so you can’t stare at yourself in the mirror.
5. Wear a head set on that tells others ‘do not disturb.’
6. No girl friends allowed or wimpy guy friends who are going to compromise the intensity of your workout.
7. Train with an intensity that scares the gym shorts off of every person in your path.
Are you starting to get the picture? There is a philosophy that simply states, “You get what you focus on.” Focus on training like a barbarian and you will soon start looking like a barbarian!
Give your muscles a reason to grow!
Guess what happens when you train at the same intensity as you did in a previous workout? Your muscles laugh back at you and say, “Nice try, we did this workout before and can handle this stress! Is that your attempt on getting us to grow?”
Don’t get caught up in the latest hype of bodybuilding and fitness magazines. Most of it is rehashed and just packaged sleeker to sell magazines. There are two forms of training that must be cycled in a successful weight training program:
1. HEAVY HEAVY HEAVY! Put everything into lifting heavier weights and getting as strong as possible. Use only one compound exercise per major muscle group and focus on a 5% increase in strength from week to week. This will ensure neuromuscular development and targeting the fast twitch muscle fibers which have the greatest opportunity for growth.
2. VOLUME VOLUME VOLUME! Expose your body to as much work possible in the shortest period of time. Placing your muscles under more tension will result in more tapped and untrained muscle fiber being recruited therefore more muscle growth! The key here is to find the correct balance in time and work. Volume training does not mean 2 hour gym workouts lifting light weights. Instead lift heavy weights close to your max threshold but with shorter rest periods, slower tempos and more exercise selection per muscle group.
No more program hopping!
Sure, it’s easier to test drive a program for a few weeks and than say it does not work and move on to the next latest ‘breakthrough’ program. This is called the blame game and neglecting responsibility! Do you think you will become rich if you test out a new job for a few weeks and than call it quits when your first paycheck does not meet your expectations? No way! But if you stay with the company and exploit the companies benefits and opportunities to the fullest than you will succeed.
The reality is that virtually every program will work for a certain period of time if it is done at the right intensity and as the author has written.
Find a program and study the details of it’s full entirety. Ensure that the program goals of the author are in alignment with yours and study all the fine details. Do not ask a million questions and try and find holes or flaws or attempt to make it ‘perfect.’ The perfect program does not exist. Trust the program, follow it honestly and monitor the progress. The experience and results you gain from following one program for a consistent period of time will be priceless.
----------------------------------
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found BY CLICKING HERE
If you knew how to build muscle then the skinny jokes would have ended long ago. If you knew how to gain weight quickly then the blank stares would stop when you tell someone you work out with weights. And if you knew how to build muscle and gain weight quickly you would no longer frustrated that the scale has not budged upwards since you first started lifting.
I know from first hand experience what it feels like to train for hours in the gym, slug back protein shake after protein shake, spend your hard earned money on over-priced and over-hyped supplements, with little or nothing to show for it! If this is you than you're not alone and are probably missing a few key ingredients that you're executing effectively.
If you're a naturally skinny person than you must play by a different set of rules. If you were not gifted with muscle friendly genes than does it make sense to follow a program by someone who builds muscle even when they sneeze? If you're training drug free than does it make sense to take advice from a guy who’s spending a few thousand dollars a month on steroids?
Or maybe you're taking advice from someone with great genetics? That’s like taking money advice from someone who inherited a fortune! You must accept the fact if you have muscle 'unfriendly' genes you must be prepared to play by a different set of rules if you want to build muscle and turn heads!
Here are a few simple tips to show you - the skinny guy - how to build muscle and gain weight quickly :
Train like a barbarian!
Do people stop and watch you work out? Do you reach the point in a workout where you question your ability to finish? If you treat working out more like a hobby than a job than it’s no surprise that you do not stand out in a crowd and are still spinning your wheels.
The majority of people that work out in a gym barely sweat and spend more time starring in the mirror and trying to impress the new front desk girl than getting into the ‘zone’ and crashing through previous training limits.
Here are some tips on how to 'train like a barbarian':
1. Treat every single set like it is your last set.
2. Treat every single rep like your life depends on it.
3. Wear a stop watch and ensure that you keep the rest period honest.
4. Wear a sweater so you can’t stare at yourself in the mirror.
5. Wear a head set on that tells others ‘do not disturb.’
6. No girl friends allowed or wimpy guy friends who are going to compromise the intensity of your workout.
7. Train with an intensity that scares the gym shorts off of every person in your path.
Are you starting to get the picture? There is a philosophy that simply states, “You get what you focus on.” Focus on training like a barbarian and you will soon start looking like a barbarian!
Give your muscles a reason to grow!
Guess what happens when you train at the same intensity as you did in a previous workout? Your muscles laugh back at you and say, “Nice try, we did this workout before and can handle this stress! Is that your attempt on getting us to grow?”
Don’t get caught up in the latest hype of bodybuilding and fitness magazines. Most of it is rehashed and just packaged sleeker to sell magazines. There are two forms of training that must be cycled in a successful weight training program:
1. HEAVY HEAVY HEAVY! Put everything into lifting heavier weights and getting as strong as possible. Use only one compound exercise per major muscle group and focus on a 5% increase in strength from week to week. This will ensure neuromuscular development and targeting the fast twitch muscle fibers which have the greatest opportunity for growth.
2. VOLUME VOLUME VOLUME! Expose your body to as much work possible in the shortest period of time. Placing your muscles under more tension will result in more tapped and untrained muscle fiber being recruited therefore more muscle growth! The key here is to find the correct balance in time and work. Volume training does not mean 2 hour gym workouts lifting light weights. Instead lift heavy weights close to your max threshold but with shorter rest periods, slower tempos and more exercise selection per muscle group.
No more program hopping!
Sure, it’s easier to test drive a program for a few weeks and than say it does not work and move on to the next latest ‘breakthrough’ program. This is called the blame game and neglecting responsibility! Do you think you will become rich if you test out a new job for a few weeks and than call it quits when your first paycheck does not meet your expectations? No way! But if you stay with the company and exploit the companies benefits and opportunities to the fullest than you will succeed.
The reality is that virtually every program will work for a certain period of time if it is done at the right intensity and as the author has written.
Find a program and study the details of it’s full entirety. Ensure that the program goals of the author are in alignment with yours and study all the fine details. Do not ask a million questions and try and find holes or flaws or attempt to make it ‘perfect.’ The perfect program does not exist. Trust the program, follow it honestly and monitor the progress. The experience and results you gain from following one program for a consistent period of time will be priceless.
----------------------------------
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found BY CLICKING HERE
How To Build Muscle And Gain Weight Quickly Part 1
Do you truly know how to build muscle and gain weight quickly?
If you knew how to build muscle then the skinny jokes would have ended long ago. If you knew how to gain weight quickly then the blank stares would stop when you tell someone you work out with weights. And if you knew how to build muscle and gain weight quickly you would no longer frustrated that the scale has not budged upwards since you first started lifting.
I know from first hand experience what it feels like to train for hours in the gym, slug back protein shake after protein shake, spend your hard earned money on over-priced and over-hyped supplements, with little or nothing to show for it! If this is you than you're not alone and are probably missing a few key ingredients that you're executing effectively.
If you're a naturally skinny person than you must play by a different set of rules. If you were not gifted with muscle friendly genes than does it make sense to follow a program by someone who builds muscle even when they sneeze? If you're training drug free than does it make sense to take advice from a guy who’s spending a few thousand dollars a month on steroids?
Or maybe you're taking advice from someone with great genetics? That’s like taking money advice from someone who inherited a fortune! You must accept the fact if you have muscle 'unfriendly' genes you must be prepared to play by a different set of rules if you want to build muscle and turn heads!
Here are a few simple tips to show you - the skinny guy - how to build muscle and gain weight quickly :
Train like a barbarian!
Do people stop and watch you work out? Do you reach the point in a workout where you question your ability to finish? If you treat working out more like a hobby than a job than it’s no surprise that you do not stand out in a crowd and are still spinning your wheels.
The majority of people that work out in a gym barely sweat and spend more time starring in the mirror and trying to impress the new front desk girl than getting into the ‘zone’ and crashing through previous training limits.
Here are some tips on how to 'train like a barbarian':
1. Treat every single set like it is your last set.
2. Treat every single rep like your life depends on it.
3. Wear a stop watch and ensure that you keep the rest period honest.
4. Wear a sweater so you can’t stare at yourself in the mirror.
5. Wear a head set on that tells others ‘do not disturb.’
6. No girl friends allowed or wimpy guy friends who are going to compromise the intensity of your workout.
7. Train with an intensity that scares the gym shorts off of every person in your path.
Are you starting to get the picture? There is a philosophy that simply states, “You get what you focus on.” Focus on training like a barbarian and you will soon start looking like a barbarian!
Give your muscles a reason to grow!
Guess what happens when you train at the same intensity as you did in a previous workout? Your muscles laugh back at you and say, “Nice try, we did this workout before and can handle this stress! Is that your attempt on getting us to grow?”
Don’t get caught up in the latest hype of bodybuilding and fitness magazines. Most of it is rehashed and just packaged sleeker to sell magazines. There are two forms of training that must be cycled in a successful weight training program:
1. HEAVY HEAVY HEAVY! Put everything into lifting heavier weights and getting as strong as possible. Use only one compound exercise per major muscle group and focus on a 5% increase in strength from week to week. This will ensure neuromuscular development and targeting the fast twitch muscle fibers which have the greatest opportunity for growth.
2. VOLUME VOLUME VOLUME! Expose your body to as much work possible in the shortest period of time. Placing your muscles under more tension will result in more tapped and untrained muscle fiber being recruited therefore more muscle growth! The key here is to find the correct balance in time and work. Volume training does not mean 2 hour gym workouts lifting light weights. Instead lift heavy weights close to your max threshold but with shorter rest periods, slower tempos and more exercise selection per muscle group.
No more program hopping!
Sure, it’s easier to test drive a program for a few weeks and than say it does not work and move on to the next latest ‘breakthrough’ program. This is called the blame game and neglecting responsibility! Do you think you will become rich if you test out a new job for a few weeks and than call it quits when your first paycheck does not meet your expectations? No way! But if you stay with the company and exploit the companies benefits and opportunities to the fullest than you will succeed.
The reality is that virtually every program will work for a certain period of time if it is done at the right intensity and as the author has written.
Find a program and study the details of it’s full entirety. Ensure that the program goals of the author are in alignment with yours and study all the fine details. Do not ask a million questions and try and find holes or flaws or attempt to make it ‘perfect.’ The perfect program does not exist. Trust the program, follow it honestly and monitor the progress. The experience and results you gain from following one program for a consistent period of time will be priceless.
----------------------------------
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found BY CLICKING HERE
If you knew how to build muscle then the skinny jokes would have ended long ago. If you knew how to gain weight quickly then the blank stares would stop when you tell someone you work out with weights. And if you knew how to build muscle and gain weight quickly you would no longer frustrated that the scale has not budged upwards since you first started lifting.
I know from first hand experience what it feels like to train for hours in the gym, slug back protein shake after protein shake, spend your hard earned money on over-priced and over-hyped supplements, with little or nothing to show for it! If this is you than you're not alone and are probably missing a few key ingredients that you're executing effectively.
If you're a naturally skinny person than you must play by a different set of rules. If you were not gifted with muscle friendly genes than does it make sense to follow a program by someone who builds muscle even when they sneeze? If you're training drug free than does it make sense to take advice from a guy who’s spending a few thousand dollars a month on steroids?
Or maybe you're taking advice from someone with great genetics? That’s like taking money advice from someone who inherited a fortune! You must accept the fact if you have muscle 'unfriendly' genes you must be prepared to play by a different set of rules if you want to build muscle and turn heads!
Here are a few simple tips to show you - the skinny guy - how to build muscle and gain weight quickly :
Train like a barbarian!
Do people stop and watch you work out? Do you reach the point in a workout where you question your ability to finish? If you treat working out more like a hobby than a job than it’s no surprise that you do not stand out in a crowd and are still spinning your wheels.
The majority of people that work out in a gym barely sweat and spend more time starring in the mirror and trying to impress the new front desk girl than getting into the ‘zone’ and crashing through previous training limits.
Here are some tips on how to 'train like a barbarian':
1. Treat every single set like it is your last set.
2. Treat every single rep like your life depends on it.
3. Wear a stop watch and ensure that you keep the rest period honest.
4. Wear a sweater so you can’t stare at yourself in the mirror.
5. Wear a head set on that tells others ‘do not disturb.’
6. No girl friends allowed or wimpy guy friends who are going to compromise the intensity of your workout.
7. Train with an intensity that scares the gym shorts off of every person in your path.
Are you starting to get the picture? There is a philosophy that simply states, “You get what you focus on.” Focus on training like a barbarian and you will soon start looking like a barbarian!
Give your muscles a reason to grow!
Guess what happens when you train at the same intensity as you did in a previous workout? Your muscles laugh back at you and say, “Nice try, we did this workout before and can handle this stress! Is that your attempt on getting us to grow?”
Don’t get caught up in the latest hype of bodybuilding and fitness magazines. Most of it is rehashed and just packaged sleeker to sell magazines. There are two forms of training that must be cycled in a successful weight training program:
1. HEAVY HEAVY HEAVY! Put everything into lifting heavier weights and getting as strong as possible. Use only one compound exercise per major muscle group and focus on a 5% increase in strength from week to week. This will ensure neuromuscular development and targeting the fast twitch muscle fibers which have the greatest opportunity for growth.
2. VOLUME VOLUME VOLUME! Expose your body to as much work possible in the shortest period of time. Placing your muscles under more tension will result in more tapped and untrained muscle fiber being recruited therefore more muscle growth! The key here is to find the correct balance in time and work. Volume training does not mean 2 hour gym workouts lifting light weights. Instead lift heavy weights close to your max threshold but with shorter rest periods, slower tempos and more exercise selection per muscle group.
No more program hopping!
Sure, it’s easier to test drive a program for a few weeks and than say it does not work and move on to the next latest ‘breakthrough’ program. This is called the blame game and neglecting responsibility! Do you think you will become rich if you test out a new job for a few weeks and than call it quits when your first paycheck does not meet your expectations? No way! But if you stay with the company and exploit the companies benefits and opportunities to the fullest than you will succeed.
The reality is that virtually every program will work for a certain period of time if it is done at the right intensity and as the author has written.
Find a program and study the details of it’s full entirety. Ensure that the program goals of the author are in alignment with yours and study all the fine details. Do not ask a million questions and try and find holes or flaws or attempt to make it ‘perfect.’ The perfect program does not exist. Trust the program, follow it honestly and monitor the progress. The experience and results you gain from following one program for a consistent period of time will be priceless.
----------------------------------
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found BY CLICKING HERE
Tuesday 3 November 2009
Do You Know How To Gain Muscle Fast?
Could you teach me how to gain muscle fast? Could you teach me how to pack on an extra ten to fifteen pounds of muscle mass before my next vacation? Could you help me get ready for my first bodybuilding or fitness model competition? Could you help you look like someone who actually lifts weights? Could you help me build a body that turns heads and demands respect?
As a skinny guy muscle building expert, I get approached these questions daily in my office. Every single hard gainer I consult with wants to know how to gain muscle fast and how to do safely and effectively.
Hard gainers, please listen up! There is hope for you. I am happy to say that learning how to gain muscle fast is not as hard as some would make you believe but it also not as easy as you might think. But you must be prepared to train smarter and not harder. Don't get me wrong, I'm not talking about wimping out during your workouts. I am referring to the big picture of training more intelligently.
Here is some of the most popular advice I give to the hard gainer when he wishes to gain muscle fast.
1. Never Perform More Than 10 Reps.
If you are lifting weights beyond 10 reps than you are emphasizing your slow-twitch muscle fibers which have the smallest opportunity for muscle growth. You are a hard gainer and you need recruit the maximal amount of muscle fibers in every set. Always choose your weights knowing that a 11th rep is forbidden and trespassing into 'skinny land.'
If you really want to gain muscle fast than get your mind into heavy lifting mode. Every single set and every single exercise. Keep the weights heavy and never more than 10 reps. Approach every workout knowing that you are going to be venturing into new territory and waging war on your skinny genetics. I recommend these workouts with a workout partner so you can eliminate any safetey issues, not slack off and push your limits every inch of the way.
2. Reduce Your Workout Time
Perform more work in less time and you have increased your work capacity. Work refers to the number of sets, reps and poundage within your workout. Who is fitter? The guy who can do 4 sets of 185 pounds bench press with 30 second rest or the guy who can do 4 sets of 185 pound bench press with 90 second rest? The one who can do the same amout of work in less time. Guess who is more muscular? The one who has a higher work capacity.
Next time you enter the gym, try to complete your current workout in less time. Take shorter rests. Move from one exercise to the next much quicker. Don't be surprised if you feel out of shape! This is one of the easiest tips you can take away to increase your muscle density and take your fitness to a new level. Be prepared to humble yourself and get out of your comfort zone.
3. Do Only One Exercise Per Muscle Group
Only one? Yes, only one, unless you want to buy into the notion that you must mutilate a muscle for over an hour to get any growth out of it. Consider this typical day in the gym. Today is your chest day. Your first exercise is bench press. You perform your first set with 185 lbs, second set with 205 lbs, third set with 225 lbs and fourth set with 245 lbs.
Assuming this is your max weight for the desired number of reps, is it not safe to say that you have used the maximal number of muscle fibers? Your goal is to simple spark your muscles into growth. Not exhaust them to death. Once they experience a unknown assalut (stimulus), your body will be forced to adapt and create new muscle to prevent future assaults! Therefore, your take home lesson is this: Once you have out performed your last workout, it is time to move onto the next exercise.
4. Do No More Than 3-5 Sets Per Muscle Group
I question a hard gainers workout intensity if they must do more than 3-5 sets per muscle group. Now if you are using anabolic steroids or have muscle friendly genes than you can safely dismiss this advice. Remember, learning how to gain muscle fast for the hard gainer requires following a new set of rules.
Consider the first 1-2 sets at 85% maximal effort. The third set at 95% maximal effort and the fourth (and sometimes fifth) set at 100% maximal effort. It is only this last all out set that contributes to the greatest muscle growth. Anything over and above this last go till you blow set simply exhausts the muscle beyond reason and delays your recovery ability to hit the muscle again. It is this last set that you should perform at least 1-2 extra reps or 5-10 extra pounds than last workout. Mission accomplished. You have sparked your muscles into growth. Time to move on.
5. Increase Your Strength 5% Every Two Weeks
One of the biggest mistakes I see hard gainers make in the gym is not track there progress. They return week-after-week to simply reherse the same workouts with the absense of progress. How do you expect to gain muscle fast if you continue to lift the same weights each workout? Your body is designed to tolerate stress. Assault it and let it get bigger. Assault it and let it get bigger. It's a simple concept.
So your take home message is to aim for a minimum of 5% strength increase every two weeks. You might progress a little quicker with larger muscle groups like back and legs versus smaller muscles like biceps and triceps. Just think, in six months from now, you will be over twice as strong as you are now! I would actually recommend writing down your strength goals for six months from now and than work backwords. If you are currently dead lifting 135 lbs, aim to be deadlifting 270 lbs over the next few months!
Conclusion
I know these five tips were not your typical Muscle and Fitness 101 advice and not your typical generic bodybuilding advice. I learned a long time ago to question everything you read and hear. Learn for yourself by doing and not by talking about it. As a skinny guy once myself, 149 lbs to be exact, I defeated my skinny genetics and learned how to gain muscle fast by not following the herd and training smarter and not harder Will you?
----------------------------------
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found By clicking here
As a skinny guy muscle building expert, I get approached these questions daily in my office. Every single hard gainer I consult with wants to know how to gain muscle fast and how to do safely and effectively.
Hard gainers, please listen up! There is hope for you. I am happy to say that learning how to gain muscle fast is not as hard as some would make you believe but it also not as easy as you might think. But you must be prepared to train smarter and not harder. Don't get me wrong, I'm not talking about wimping out during your workouts. I am referring to the big picture of training more intelligently.
Here is some of the most popular advice I give to the hard gainer when he wishes to gain muscle fast.
1. Never Perform More Than 10 Reps.
If you are lifting weights beyond 10 reps than you are emphasizing your slow-twitch muscle fibers which have the smallest opportunity for muscle growth. You are a hard gainer and you need recruit the maximal amount of muscle fibers in every set. Always choose your weights knowing that a 11th rep is forbidden and trespassing into 'skinny land.'
If you really want to gain muscle fast than get your mind into heavy lifting mode. Every single set and every single exercise. Keep the weights heavy and never more than 10 reps. Approach every workout knowing that you are going to be venturing into new territory and waging war on your skinny genetics. I recommend these workouts with a workout partner so you can eliminate any safetey issues, not slack off and push your limits every inch of the way.
2. Reduce Your Workout Time
Perform more work in less time and you have increased your work capacity. Work refers to the number of sets, reps and poundage within your workout. Who is fitter? The guy who can do 4 sets of 185 pounds bench press with 30 second rest or the guy who can do 4 sets of 185 pound bench press with 90 second rest? The one who can do the same amout of work in less time. Guess who is more muscular? The one who has a higher work capacity.
Next time you enter the gym, try to complete your current workout in less time. Take shorter rests. Move from one exercise to the next much quicker. Don't be surprised if you feel out of shape! This is one of the easiest tips you can take away to increase your muscle density and take your fitness to a new level. Be prepared to humble yourself and get out of your comfort zone.
3. Do Only One Exercise Per Muscle Group
Only one? Yes, only one, unless you want to buy into the notion that you must mutilate a muscle for over an hour to get any growth out of it. Consider this typical day in the gym. Today is your chest day. Your first exercise is bench press. You perform your first set with 185 lbs, second set with 205 lbs, third set with 225 lbs and fourth set with 245 lbs.
Assuming this is your max weight for the desired number of reps, is it not safe to say that you have used the maximal number of muscle fibers? Your goal is to simple spark your muscles into growth. Not exhaust them to death. Once they experience a unknown assalut (stimulus), your body will be forced to adapt and create new muscle to prevent future assaults! Therefore, your take home lesson is this: Once you have out performed your last workout, it is time to move onto the next exercise.
4. Do No More Than 3-5 Sets Per Muscle Group
I question a hard gainers workout intensity if they must do more than 3-5 sets per muscle group. Now if you are using anabolic steroids or have muscle friendly genes than you can safely dismiss this advice. Remember, learning how to gain muscle fast for the hard gainer requires following a new set of rules.
Consider the first 1-2 sets at 85% maximal effort. The third set at 95% maximal effort and the fourth (and sometimes fifth) set at 100% maximal effort. It is only this last all out set that contributes to the greatest muscle growth. Anything over and above this last go till you blow set simply exhausts the muscle beyond reason and delays your recovery ability to hit the muscle again. It is this last set that you should perform at least 1-2 extra reps or 5-10 extra pounds than last workout. Mission accomplished. You have sparked your muscles into growth. Time to move on.
5. Increase Your Strength 5% Every Two Weeks
One of the biggest mistakes I see hard gainers make in the gym is not track there progress. They return week-after-week to simply reherse the same workouts with the absense of progress. How do you expect to gain muscle fast if you continue to lift the same weights each workout? Your body is designed to tolerate stress. Assault it and let it get bigger. Assault it and let it get bigger. It's a simple concept.
So your take home message is to aim for a minimum of 5% strength increase every two weeks. You might progress a little quicker with larger muscle groups like back and legs versus smaller muscles like biceps and triceps. Just think, in six months from now, you will be over twice as strong as you are now! I would actually recommend writing down your strength goals for six months from now and than work backwords. If you are currently dead lifting 135 lbs, aim to be deadlifting 270 lbs over the next few months!
Conclusion
I know these five tips were not your typical Muscle and Fitness 101 advice and not your typical generic bodybuilding advice. I learned a long time ago to question everything you read and hear. Learn for yourself by doing and not by talking about it. As a skinny guy once myself, 149 lbs to be exact, I defeated my skinny genetics and learned how to gain muscle fast by not following the herd and training smarter and not harder Will you?
----------------------------------
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found By clicking here
Sunday 1 November 2009
Bodybuilding Foods - An Essential Part of Bodybuilding
Bodybuilding requires a lot of discipline and effort on the part of the individual who wishes to have there desired body. It is done through a lot of weight training and exercise. Aside from these, a supply of bodybuilding foods should be eaten to get the required nutrition and energy that the body needs.
One of the most common problems of so many people today is their weight problem. And one of the ways that they think would be a better solution to this problem is bodybuilding. Thus, they work hard to build up their bodies and to attain their goal of achieving their desired body condition.
Some people do bodybuilding but they avoid eating food. They just do the exercise and routines but they do not eat food because they think that eating foods would minimize the affect of bodybuilding. This is a common misconception and should not be tolerated at all because it can threaten their lives especially if they have health problems.
The truth of the matter is that no one will ever gain muscles or a beautiful body without any intake of food. Gaining muscles is simply a matter of eating the right bodybuilding foods. It is about choosing the right kind of food needed by your body.
Nutrition is the best formula for bodybuilding success. Nutrition provides the raw materials for the body’s growth, energy and recuperation. Without a good diet, your goal of having an ideal body will never be reached. A good nutrition program consists of the following:
Your meal should not consist of large and infrequent feedings instead try to have your meal in small and frequent feedings.
Your metabolism increases and you burn more fat when you feed your body several times a day. After three to four hours of no food, your body switches to a state wherein you lose muscle and gain fat. In order to prevent this from happening, frequent feedings are necessary.
Correct ratios of fat, protein and carbohydrates should be obtained every meal.
In order for the body to absorb macronutrients, fat, protein and carbohydrates should come in proper ratio (20% fat, 40% protein, and 40% carbohydrates). The absence of one of these three can result in the failure of what you want to attain during your period of bodybuilding.
Caloric cycling should be done.
To avoid metabolism in getting used to a certain level which can lead to stagnant results, your calorie intake should be cycled. Bodybuilding enthusiasts who want to gain muscles should follow of 5 days of high calories with 2 days of lower caloric intake. Bodybuilders who want to lose fat on the other hand should reverse the process.
The primary focus of all your meals should be bodybuilding foods with high quality protein that could be broken down by the body into amino acids. During bodybuilding, a person undergoes intense exercises which increase the demand for amino acids to be able to support muscle growth and recovery. Thus, it is very important that protein should be taken every meal.
Bodybuilding is not only about the exercises or weight training that helps you build muscles. More than doing those things, bodybuilding enthusiasts should properly eat bodybuilding foods. Having your desired body does not only depend on the things that you do but also to the food that you eat.
For more information on BodyBuilding Foods try Clicking here where you will find a variety of information and resources including information on Making your own Supplements.
Article Source: http://EzineArticles.com/?expert=Shawn_Woods
One of the most common problems of so many people today is their weight problem. And one of the ways that they think would be a better solution to this problem is bodybuilding. Thus, they work hard to build up their bodies and to attain their goal of achieving their desired body condition.
Some people do bodybuilding but they avoid eating food. They just do the exercise and routines but they do not eat food because they think that eating foods would minimize the affect of bodybuilding. This is a common misconception and should not be tolerated at all because it can threaten their lives especially if they have health problems.
The truth of the matter is that no one will ever gain muscles or a beautiful body without any intake of food. Gaining muscles is simply a matter of eating the right bodybuilding foods. It is about choosing the right kind of food needed by your body.
Nutrition is the best formula for bodybuilding success. Nutrition provides the raw materials for the body’s growth, energy and recuperation. Without a good diet, your goal of having an ideal body will never be reached. A good nutrition program consists of the following:
Your meal should not consist of large and infrequent feedings instead try to have your meal in small and frequent feedings.
Your metabolism increases and you burn more fat when you feed your body several times a day. After three to four hours of no food, your body switches to a state wherein you lose muscle and gain fat. In order to prevent this from happening, frequent feedings are necessary.
Correct ratios of fat, protein and carbohydrates should be obtained every meal.
In order for the body to absorb macronutrients, fat, protein and carbohydrates should come in proper ratio (20% fat, 40% protein, and 40% carbohydrates). The absence of one of these three can result in the failure of what you want to attain during your period of bodybuilding.
Caloric cycling should be done.
To avoid metabolism in getting used to a certain level which can lead to stagnant results, your calorie intake should be cycled. Bodybuilding enthusiasts who want to gain muscles should follow of 5 days of high calories with 2 days of lower caloric intake. Bodybuilders who want to lose fat on the other hand should reverse the process.
The primary focus of all your meals should be bodybuilding foods with high quality protein that could be broken down by the body into amino acids. During bodybuilding, a person undergoes intense exercises which increase the demand for amino acids to be able to support muscle growth and recovery. Thus, it is very important that protein should be taken every meal.
Bodybuilding is not only about the exercises or weight training that helps you build muscles. More than doing those things, bodybuilding enthusiasts should properly eat bodybuilding foods. Having your desired body does not only depend on the things that you do but also to the food that you eat.
For more information on BodyBuilding Foods try Clicking here where you will find a variety of information and resources including information on Making your own Supplements.
Article Source: http://EzineArticles.com/?expert=Shawn_Woods
Wednesday 28 October 2009
Learn How To Build Muscle In 4 Simple Steps
Are you sick and tired of everyone telling you a different way to build muscle? Are you unhappy with how you look in the mirror? Are you frusturated with your slow progress in the gym? Are you ready to learn five simple steps that will teach you how to build muscle safely and effectively?
There is a good chance that you are not maximizing one of these four steps. Your problem and solution lies in correcting these essential steps before you have any chance of building a muscular and lean physique.
Get read to learn how to build muscle in four simple steps, in less time, without any drugs and without bogus supplements.
Step #1
Committ to lifting weights at least three to four times per week. Your goal is to stimulate your muscles with resistance (stress) which results in your muscles growing bigger to avoid the stress from occuring again. Once you go home, let the muscle heal through nutrition and rest, it will grow bigger and you will repeat this process again. Ideally you should hit your muscles once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.
Step #2
Focus on eating at least 5-7x a day with balanced meals from carbohydrates, proteins and fats. If your goal is to build muscle than you should be eating at least 15-18 x your current body weight. Your carbohydrates should equate about 45% of your intake, your proteins should equate about 35% of your intake and your fat should be the remaining 20% of your intake. You should focus on over half of those meals being solid whole food meals and the remainder can be liquid meal replacment shakes.
Step #3
You should focus on stretching at least half the amount that you lift weights. One of the biggest mistkakes I see is people training, training and training with out any stretching. Stretching helps restore normal length to the tissue and if you are constantly training, your muscle tissues will shorten and big to perform weaker and slower and have a higher incidence of injuries. So if you are lifting weights 4 hours in the week, at least an additional 2 hours should be dedicated to stretching. You must counteract the shortening of the muscle tissues that occurs with weights or else you are a injury screaming to happen.
Step #4
Avoid supplements that have not been around for longer than 3 years. I learned this phisophy from an Australian strength coach who recommended not trying any supplement until it has been around at least 3 years to pass the test of time. This will make your life much easier and help you avoid all the marketing hoopla in the latest fitness and bodybuilding magazine. If you follow this rule, you will discover only a small handful of supplements still standing. Here are the ones you should not go with out: a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein powder. These products will cover your nutritional basis for health, healthy body composition, strength and muscle mass.
----------------------------------
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found by clicking here Here!
There is a good chance that you are not maximizing one of these four steps. Your problem and solution lies in correcting these essential steps before you have any chance of building a muscular and lean physique.
Get read to learn how to build muscle in four simple steps, in less time, without any drugs and without bogus supplements.
Step #1
Committ to lifting weights at least three to four times per week. Your goal is to stimulate your muscles with resistance (stress) which results in your muscles growing bigger to avoid the stress from occuring again. Once you go home, let the muscle heal through nutrition and rest, it will grow bigger and you will repeat this process again. Ideally you should hit your muscles once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.
Step #2
Focus on eating at least 5-7x a day with balanced meals from carbohydrates, proteins and fats. If your goal is to build muscle than you should be eating at least 15-18 x your current body weight. Your carbohydrates should equate about 45% of your intake, your proteins should equate about 35% of your intake and your fat should be the remaining 20% of your intake. You should focus on over half of those meals being solid whole food meals and the remainder can be liquid meal replacment shakes.
Step #3
You should focus on stretching at least half the amount that you lift weights. One of the biggest mistkakes I see is people training, training and training with out any stretching. Stretching helps restore normal length to the tissue and if you are constantly training, your muscle tissues will shorten and big to perform weaker and slower and have a higher incidence of injuries. So if you are lifting weights 4 hours in the week, at least an additional 2 hours should be dedicated to stretching. You must counteract the shortening of the muscle tissues that occurs with weights or else you are a injury screaming to happen.
Step #4
Avoid supplements that have not been around for longer than 3 years. I learned this phisophy from an Australian strength coach who recommended not trying any supplement until it has been around at least 3 years to pass the test of time. This will make your life much easier and help you avoid all the marketing hoopla in the latest fitness and bodybuilding magazine. If you follow this rule, you will discover only a small handful of supplements still standing. Here are the ones you should not go with out: a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein powder. These products will cover your nutritional basis for health, healthy body composition, strength and muscle mass.
----------------------------------
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found by clicking here Here!
Monday 26 October 2009
Smart Bodybuilding Nutrition Tips That Work
It never ceases to amaze me how eager bodybuilders are to get meaningful results quickly. They are so eager that they end up listening to whoever they can. This usually leads to what I call "bodybuilding confusion." I am convinced there is a most effective, researched way to train, and a non-productive way to train. Bodybuilders, seek the productive, proven methods.
Every bodybuilder is looking for that secret bodybuilding nutrition tip that catapults muscle building results. Yes, no matter what, it will take consistent, determined effort. However, there is one researched weightlifting nutrition tip that will surely make a difference in adding more muscle to your physique. Bodybuilding nutrition is not just a matter of what you ingest, but more importantly, the time fame of when you ingest these precious nutrients.
By taking in specific nutrients at a highly optimal time in the anabolic muscle building process, you can gain an inside advantage in the bodybuilding growth process.
Most bodybuilding enthusiasts don't even think about this. Some eat to get big. This theory is incorrect. Train to get big, and supplement food, the correct way, to provide a positive muscle growth environment.
However, such things are taking in the proper nutrients within one hour of training can give a bodybuilder just enough of an inside advantage that they begin growing like crazy.
Over the past ten years, there has been ample research on the effects of carbohydrates, and protein on the anabolic, or muscle building, response to muscle building. One researcher, Dr. Paul Cribb has drawn some rather beneficial conclusions resulting from his current research studies regarding this hot bodybuilding nutrition topic.
The big question is what should be consumed either prior to, or after a weightlifting workout. Other questions are what kind of timing; and is there an advantage paying attention to bodybuilding nutrition? These big questions have changed the way we think of anabolic nutrition today. Dr. Cribb and others have aggressively answered these questions, and more from diligent research studies.
In a recent study, Dr. Cribb looked at different combinations of nutrients along with their ingestion timing, and compared them to the effects on bodybuilding. This particular study was very important in identifying the what's, when's, and how's of anabolic nutrition. His conclusions will not only yield valuable fat burning muscle, but also add functional strength.
As a result of the research studies, his main bodybuilding nutrition tip is to combine whey protein, carbs, and creatine all together into a drink which aids in muscle and strength development. According to the research, there was a very positive correlation between these three bodybuilding nutrition nutrients, and muscle building.
Now the next crucial point that needed clarification is the best time to take this muscle building cocktail. His study confirmed that ingesting this weightlifting nutrition cocktail prior to and immediately following each intense bodybuilding workout showed a positive connection between the timing of taking this drink and significant muscle development. His study had other sample groups take the drink at different time periods throughout the day. Interesting enough, the group taking the anabolic nutrition cocktail immediately before, and after an intense workout showed the greatest strength and muscle mass gain. Thus, is it safe to conclude it doesn't matter what you take, but when you take it. The timing of taking the nutrients are crucial to bodybuilding success.
In bodybuilding nutrition there is a period of time immediately following training known as the "window" to ingest these three nutrients. If you miss this limited time, generally within one hour after a hard workout, the muscle building results will not be as good.. During this "window of opportunity" your body will take the good hi-glycemic index carbohydrates and protein, and transport them into the liver, and muscles to begin the lean tissue building, or bodybuilding process. Thus, these nutrients will be used for the purpose of recovery, and getting ready for the next exercise bout, and not intended to be stored as adipose tissue.
There have been several studies concluded throughout the years on pre and post workout nutrition, and the effects of protein synthesis. Another study suggested a spike in protein synthesis when a carbohydrate, and protein bodybuilding nutrition supplement drink is ingested immediately before a high intensity bodybuilding workout. In this particular study, there was an increase in protein synthesis when the bodybuilding nutrition supplement drink was ingested prior to working out as opposed to after.
In summary, experts recommend using 30-50 g of whey protein, with 75-100 g of hi-glycemic index carbohydrates, and 3-5 g of creatine monohydrate, combined in drink form, immediately before, and after each bodybuilding workout. A good bodybuilding nutrition strategy is to drink one half of the drink before, and one half after each bodybuilding training session.
These two bodybuilding tips will make a tremendous difference in your bodybuilding training program. As you now know, timing is everything. Make sure you are drinking the exact cocktail of nutrients prior to, and following hi-intensity workouts in order to maximize the nutrient uptake, and aid in the protein synthesis process.
If you would like to find out more information, or about BodyBuilding in general Click Here!
Every bodybuilder is looking for that secret bodybuilding nutrition tip that catapults muscle building results. Yes, no matter what, it will take consistent, determined effort. However, there is one researched weightlifting nutrition tip that will surely make a difference in adding more muscle to your physique. Bodybuilding nutrition is not just a matter of what you ingest, but more importantly, the time fame of when you ingest these precious nutrients.
By taking in specific nutrients at a highly optimal time in the anabolic muscle building process, you can gain an inside advantage in the bodybuilding growth process.
Most bodybuilding enthusiasts don't even think about this. Some eat to get big. This theory is incorrect. Train to get big, and supplement food, the correct way, to provide a positive muscle growth environment.
However, such things are taking in the proper nutrients within one hour of training can give a bodybuilder just enough of an inside advantage that they begin growing like crazy.
Over the past ten years, there has been ample research on the effects of carbohydrates, and protein on the anabolic, or muscle building, response to muscle building. One researcher, Dr. Paul Cribb has drawn some rather beneficial conclusions resulting from his current research studies regarding this hot bodybuilding nutrition topic.
The big question is what should be consumed either prior to, or after a weightlifting workout. Other questions are what kind of timing; and is there an advantage paying attention to bodybuilding nutrition? These big questions have changed the way we think of anabolic nutrition today. Dr. Cribb and others have aggressively answered these questions, and more from diligent research studies.
In a recent study, Dr. Cribb looked at different combinations of nutrients along with their ingestion timing, and compared them to the effects on bodybuilding. This particular study was very important in identifying the what's, when's, and how's of anabolic nutrition. His conclusions will not only yield valuable fat burning muscle, but also add functional strength.
As a result of the research studies, his main bodybuilding nutrition tip is to combine whey protein, carbs, and creatine all together into a drink which aids in muscle and strength development. According to the research, there was a very positive correlation between these three bodybuilding nutrition nutrients, and muscle building.
Now the next crucial point that needed clarification is the best time to take this muscle building cocktail. His study confirmed that ingesting this weightlifting nutrition cocktail prior to and immediately following each intense bodybuilding workout showed a positive connection between the timing of taking this drink and significant muscle development. His study had other sample groups take the drink at different time periods throughout the day. Interesting enough, the group taking the anabolic nutrition cocktail immediately before, and after an intense workout showed the greatest strength and muscle mass gain. Thus, is it safe to conclude it doesn't matter what you take, but when you take it. The timing of taking the nutrients are crucial to bodybuilding success.
In bodybuilding nutrition there is a period of time immediately following training known as the "window" to ingest these three nutrients. If you miss this limited time, generally within one hour after a hard workout, the muscle building results will not be as good.. During this "window of opportunity" your body will take the good hi-glycemic index carbohydrates and protein, and transport them into the liver, and muscles to begin the lean tissue building, or bodybuilding process. Thus, these nutrients will be used for the purpose of recovery, and getting ready for the next exercise bout, and not intended to be stored as adipose tissue.
There have been several studies concluded throughout the years on pre and post workout nutrition, and the effects of protein synthesis. Another study suggested a spike in protein synthesis when a carbohydrate, and protein bodybuilding nutrition supplement drink is ingested immediately before a high intensity bodybuilding workout. In this particular study, there was an increase in protein synthesis when the bodybuilding nutrition supplement drink was ingested prior to working out as opposed to after.
In summary, experts recommend using 30-50 g of whey protein, with 75-100 g of hi-glycemic index carbohydrates, and 3-5 g of creatine monohydrate, combined in drink form, immediately before, and after each bodybuilding workout. A good bodybuilding nutrition strategy is to drink one half of the drink before, and one half after each bodybuilding training session.
These two bodybuilding tips will make a tremendous difference in your bodybuilding training program. As you now know, timing is everything. Make sure you are drinking the exact cocktail of nutrients prior to, and following hi-intensity workouts in order to maximize the nutrient uptake, and aid in the protein synthesis process.
If you would like to find out more information, or about BodyBuilding in general Click Here!
Sunday 25 October 2009
How To Build Big Biceps
The “Guns.” The “Pythons.” “Thunder” and “Lighting.” The “Rockweillers.” There is no other muscle group that has earned more nicknames than when describing a bulging and huge set of bicep! Bulging biceps - every guy wants them. Count me in this group.
The days are far from gone when you walk into the gym and see 9 out of 10 guys doing bicep curls all at the same time with the same determination to add even ¼ inch to their biceps. Training biceps has become almost an 'obsessive addiction' in the gym. I have seen guys do bicep curls in between sets just so they can 'see' a little bit of a pump in their arms. I have seen guys spend an entire hour bent over doing concentration curls while starring in the mirror. I have seen guys take weights on vacation so that they can do some bicep curls at their hotel before they go into the club! I have seen guys spend longer amounts of times shopping for t-shirts than girls shopping for a blouse with the hope that one of these shirts will make his arms look 'good.'
Someone disagree with me that bicep training has become an unhealthy 'obsessive addiction.' for many. In the “Skinny Arms” defense, the allure of peaked, mountainous biceps will never go away. Why should it? The 'guns' are of a man's most prized possession and one of many women's most desired body parts on a man (of course)!
My question is if 9 out 10 guys are obsessed with seeing their biceps grow and dedicate so much of their workout volume to isolating their biceps and using every technique from forced reps, drop sets, and 21's which are 'promised' to be the most effective methods confirmed by pro bodybuilders, why do they still have little to show for their efforts?
Let's examine five of the most common problems with bicep training before I offer a step-by-step program to take your bicep peak to new heights.
Problem #1 with bicep training – More is not always better
If doing 4 sets is better than 3 sets, why don't you just do 10 sets? Even better, why don't you just train them all day? It has been said before, but it obviously needs to be said again: “Less is often more.” Especially if you are not gifted with “muscle-friendly” genes.
Your goal of each weight training workout should be to simply 'out do' your last workout. Once you achieve this with an extra pound or a few extra reps, then it is time to move to the next exercise. Not to Nazi-torture the muscle for another hour.
I have found this a hard concept for many skinny guys to grasp because they are fixated on the instant gratification of making their biceps 'look' big during the workout and not what they look like when they leave the gym, which leads us to our next problem.
Problem #2 with bicep training – Being more obsessed with how they look while you train rather than when you are not training!
Problem #2 ties in with problem #1. The truth is that the longer you train your biceps, even if the weights are not extremely heavy, you can achieve a fairly decent pump that can turn a few heads while in the gym. This attention and perception that you are doing something beneficial is deceiving. Yes, there is something to say about keeping blood in the muscle as long as possible, but if the workout is done with weights that do not overload your muscles and emphasize an increase in strength, your biceps will quickly deflate back to normal with no true muscle growth.
Problem #3 with bicep training – Not focusing on increasing your overall strength
Some of the biggest guys I know rarely even train their arms. What they do though is put a strong emphasis around increasing their chest, back and shoulder strength. If you simply focus on increasing the weights on your rows, pull ups and chin-ups, rest assured that your biceps will come along for the ride and grow proportionally.
However, if you are always blasting and 'smoking' your biceps, they will always be fatigued when you train your back muscles and, as you should know, you are only as strong as your weakest link. This is another reason to take a lower volume approach to arm training.
Problem #4 with bicep training – Using the same bicep exercises every time
Every pro bodybuilder will put their money on two of the simplest exercises for building huge biceps – barbell curls and dumbbell curls. According to the pros, these two exercises have built more huge guns than any other exercise in the world. I definitely agree that these 'simple' exercises are a safe foundation to build a program around, but let's also remember that pro bodybuilders using steroids are going to have a strong response to practically any exercise they do.
I have no problem using these two exercises under one condition – you are getting stronger from week to week. As long as you are increasing the weights and reps relative to perfect form, then your arms should continue growing. Aim to build your barbell curls up to 110 pounds for a few “slow speed” sets and your dumbbell curls up to 50 pounds for a few “slow-speed” sets that involve zero rocking and swaying.
Once you build your barbell curls up to 110 pounds, you will be ready to try these two different angles on the bar. You will have to drop your weights a bit, but stick with these two variations until you build back up to 110 pounds:
Bicep Exercise 1: “Stress” the outer portion of the bi's by placing your elbows outwards and using a super-close grip.
Bicep Exercise 2: “Stress” the inner portion of the bi's by taking a super-wide grip on the bar and digging your elbows into your side (and don't let them move.)
Bicep Exercise 3: To “stress” the brachialis and brachioradialis stick to good old fashioned hammer curls and reverse curls. Don't underestimate these two exercises in the slightest.
Problem #5 on biceps – Not enough tension on the muscle
I think many weight trainees do not fully grasp the concept of isolating and actually training a muscle. They do not know how to make the muscle work and fatigue. Instead, you see a lot of swinging, momentum and sloppy lifting used to move the weight from every part of the body except the one they are actually trying to train. The biceps have a very strong response to “constant tension,” which means you should never give them a chance to breathe. Keep the bar constantly moving without pausing at the top or bottom. Focus on squeezing the heck out of the bar and never let your biceps relax until the set is over. Your entire goal is to not allow any oxygen into the muscle which creates a spike with your anabolic hormones to promote muscle growth. Resort to a slower 3-0-3 or 4-0-4 tempo to get the job done.
VIEW OR DOWNLOAD
4- Week Bicep Prioritization Program - Click Here!
Weight Training Program Notes:
Notice the simplicity of the workout structure. This program will work extremely well for hardgainers. The overall volume might be a little low for someone used to a traditional bodybuilder split program and has more than four years of consistent training.
The power of the program is found in the principle of prioritization by sequence on the first pull workout. Notice that your prioritization muscle is being sequenced at the start of the workout and the start of the week. This is happening on purpose. We are intentionally giving your biceps an opportunity to train at their two most “fresh” times – at the start of the week and at the start of the workout.
Focusing on increasing overall strength can still be achieved on the second pullworkout where the biceps will not be pre-fatigued.
Notice the slow speed movements. Many anabolic hormones are released when your muscles are under constant tension. The tempo's are set up so that will be forced to move the weight slower and with a greater amount of tension concentrically and eccentrically.
On a pull day, 402 would mean: 4 seconds to release the weight, 0 second pause at the bottom and 2 seconds to pull the weight. On a push day, 402 would would mean 4 seconds to lower the weight, 0 second pause at the bottom and 2 seconds to push the weight up.
Focus on adding 5-10 pounds to each of your exercises over the course of the next four weeks while keeping the rep ranges and sets the same. It is not necessary to do more sets or more reps. Focus on increasing more weight under the same set, rep, tempo and rest prescription.
----------------------------------
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found By clicking here
The days are far from gone when you walk into the gym and see 9 out of 10 guys doing bicep curls all at the same time with the same determination to add even ¼ inch to their biceps. Training biceps has become almost an 'obsessive addiction' in the gym. I have seen guys do bicep curls in between sets just so they can 'see' a little bit of a pump in their arms. I have seen guys spend an entire hour bent over doing concentration curls while starring in the mirror. I have seen guys take weights on vacation so that they can do some bicep curls at their hotel before they go into the club! I have seen guys spend longer amounts of times shopping for t-shirts than girls shopping for a blouse with the hope that one of these shirts will make his arms look 'good.'
Someone disagree with me that bicep training has become an unhealthy 'obsessive addiction.' for many. In the “Skinny Arms” defense, the allure of peaked, mountainous biceps will never go away. Why should it? The 'guns' are of a man's most prized possession and one of many women's most desired body parts on a man (of course)!
My question is if 9 out 10 guys are obsessed with seeing their biceps grow and dedicate so much of their workout volume to isolating their biceps and using every technique from forced reps, drop sets, and 21's which are 'promised' to be the most effective methods confirmed by pro bodybuilders, why do they still have little to show for their efforts?
Let's examine five of the most common problems with bicep training before I offer a step-by-step program to take your bicep peak to new heights.
Problem #1 with bicep training – More is not always better
If doing 4 sets is better than 3 sets, why don't you just do 10 sets? Even better, why don't you just train them all day? It has been said before, but it obviously needs to be said again: “Less is often more.” Especially if you are not gifted with “muscle-friendly” genes.
Your goal of each weight training workout should be to simply 'out do' your last workout. Once you achieve this with an extra pound or a few extra reps, then it is time to move to the next exercise. Not to Nazi-torture the muscle for another hour.
I have found this a hard concept for many skinny guys to grasp because they are fixated on the instant gratification of making their biceps 'look' big during the workout and not what they look like when they leave the gym, which leads us to our next problem.
Problem #2 with bicep training – Being more obsessed with how they look while you train rather than when you are not training!
Problem #2 ties in with problem #1. The truth is that the longer you train your biceps, even if the weights are not extremely heavy, you can achieve a fairly decent pump that can turn a few heads while in the gym. This attention and perception that you are doing something beneficial is deceiving. Yes, there is something to say about keeping blood in the muscle as long as possible, but if the workout is done with weights that do not overload your muscles and emphasize an increase in strength, your biceps will quickly deflate back to normal with no true muscle growth.
Problem #3 with bicep training – Not focusing on increasing your overall strength
Some of the biggest guys I know rarely even train their arms. What they do though is put a strong emphasis around increasing their chest, back and shoulder strength. If you simply focus on increasing the weights on your rows, pull ups and chin-ups, rest assured that your biceps will come along for the ride and grow proportionally.
However, if you are always blasting and 'smoking' your biceps, they will always be fatigued when you train your back muscles and, as you should know, you are only as strong as your weakest link. This is another reason to take a lower volume approach to arm training.
Problem #4 with bicep training – Using the same bicep exercises every time
Every pro bodybuilder will put their money on two of the simplest exercises for building huge biceps – barbell curls and dumbbell curls. According to the pros, these two exercises have built more huge guns than any other exercise in the world. I definitely agree that these 'simple' exercises are a safe foundation to build a program around, but let's also remember that pro bodybuilders using steroids are going to have a strong response to practically any exercise they do.
I have no problem using these two exercises under one condition – you are getting stronger from week to week. As long as you are increasing the weights and reps relative to perfect form, then your arms should continue growing. Aim to build your barbell curls up to 110 pounds for a few “slow speed” sets and your dumbbell curls up to 50 pounds for a few “slow-speed” sets that involve zero rocking and swaying.
Once you build your barbell curls up to 110 pounds, you will be ready to try these two different angles on the bar. You will have to drop your weights a bit, but stick with these two variations until you build back up to 110 pounds:
Bicep Exercise 1: “Stress” the outer portion of the bi's by placing your elbows outwards and using a super-close grip.
Bicep Exercise 2: “Stress” the inner portion of the bi's by taking a super-wide grip on the bar and digging your elbows into your side (and don't let them move.)
Bicep Exercise 3: To “stress” the brachialis and brachioradialis stick to good old fashioned hammer curls and reverse curls. Don't underestimate these two exercises in the slightest.
Problem #5 on biceps – Not enough tension on the muscle
I think many weight trainees do not fully grasp the concept of isolating and actually training a muscle. They do not know how to make the muscle work and fatigue. Instead, you see a lot of swinging, momentum and sloppy lifting used to move the weight from every part of the body except the one they are actually trying to train. The biceps have a very strong response to “constant tension,” which means you should never give them a chance to breathe. Keep the bar constantly moving without pausing at the top or bottom. Focus on squeezing the heck out of the bar and never let your biceps relax until the set is over. Your entire goal is to not allow any oxygen into the muscle which creates a spike with your anabolic hormones to promote muscle growth. Resort to a slower 3-0-3 or 4-0-4 tempo to get the job done.
VIEW OR DOWNLOAD
4- Week Bicep Prioritization Program - Click Here!
Weight Training Program Notes:
Notice the simplicity of the workout structure. This program will work extremely well for hardgainers. The overall volume might be a little low for someone used to a traditional bodybuilder split program and has more than four years of consistent training.
The power of the program is found in the principle of prioritization by sequence on the first pull workout. Notice that your prioritization muscle is being sequenced at the start of the workout and the start of the week. This is happening on purpose. We are intentionally giving your biceps an opportunity to train at their two most “fresh” times – at the start of the week and at the start of the workout.
Focusing on increasing overall strength can still be achieved on the second pullworkout where the biceps will not be pre-fatigued.
Notice the slow speed movements. Many anabolic hormones are released when your muscles are under constant tension. The tempo's are set up so that will be forced to move the weight slower and with a greater amount of tension concentrically and eccentrically.
On a pull day, 402 would mean: 4 seconds to release the weight, 0 second pause at the bottom and 2 seconds to pull the weight. On a push day, 402 would would mean 4 seconds to lower the weight, 0 second pause at the bottom and 2 seconds to push the weight up.
Focus on adding 5-10 pounds to each of your exercises over the course of the next four weeks while keeping the rep ranges and sets the same. It is not necessary to do more sets or more reps. Focus on increasing more weight under the same set, rep, tempo and rest prescription.
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About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found By clicking here
Friday 23 October 2009
Can You Gain Muscle Weight Without Getting Fat?
There are two common fitness goals - to gain muscle mass and to lose body fat. Unfortunately, for the most part, the two goals are at opposite ends of the spectrum.
Building muscle mass is going to require you to take in a surplus of calories because, well, let's face it, you can't build muscle out of nothing (unless of course you have some chemical help going on).
Losing fat mass on the other hand is going to require you to be in a negative calorie balance because that is what will get your body burning off additional body fat as fuel for its tissues.
Striving to accomplish both goals at the same time is rarely a good approach because more than likely you will just end up spinning your wheels and getting nowhere.
Most weight lifters will have to accept some fat gain when they are looking to gain weight, however how much fat gain they need to add is question. It is this variable that we are hoping to influence.
Can you really gain weight without getting fat?
When adding muscle mass there are two approaches you can take.
Some take the approach of just eating as much food as they can possible cram into themselves. Their life suddenly becomes one long 24-hour buffet in their quest for muscle mass as they are under the thinking that the more food that goes in, the more muscle synthesis that will go on.
This thinking is heavily flawed. The body can only assimilate so much muscle tissue at once and after it has done so, any remaining calories are simply going to be stored as body fat. Plain and simple. You my friend, are no exception to the rule.
For those guys who are out there taking in five thousand or more calories per day, this is obviously going to be way more than they need and will result in a considerable amount of unwanted fat weight over a period of three to six months (how long most people will 'bulk' for).
The second option is to adopt a more moderate approach and only eat so many additional calories to support this muscle growth and that's it. This will allow you to hopefully get as much lean tissue gained as possible without the accumulation of a monstrous rise in body fat.
So that leads us to the next question you're probably wondering. How much muscle can you build? How many calories over maintenance should you be eating?
You've probably already heard of the guy who claims he's added 20 pounds of muscle in the short timeframe of six weeks. While this may be a very rare occurrence among an individual who is brand new to weight lifting, has insanely good genetics and utilized an excellent training and nutritional program, the fact of the matter is that most guys are simply not going to be able to come even close to adding this much muscle tissue.
A natural trained individual can hope to achieve about half a pound to one pound of muscle per week - if he's doing everything correctly. If he doesn't have the greatest genetics or isn't feeding himself optimally, this will decrease even further. So as you can see, at a measly two to four pounds of muscle growth per month, you aren't going to be needed to eat insanely high calorie intakes.
The higher your intake is, the more you risk putting on additional body fat. As a general rule, keep it to about 250 to 500 calories above maintenance in hopes of putting on mostly muscle without too much body fat. Keep track of your current body fat levels and appearance and if you see that too much of your weight gain is coming on as fat mass, reduce your calorie intake slightly.
It is always best to go by REAL WORLD results since you are in the real world after all. You can read as much as you like as to how many calories you should be eating, but this does not mean that's going to be the exact number that will produce results. Different people have different metabolisms that will respond to an increase in calories in various ways. So as you go about your bulk, adjust according to the results you are getting.
Remember that the more patient you are with your muscle gains and the slower you go, the more time you can spend adding muscle mass and the less time you have to spend dieting off the additional fat you gained - which as I'm sure many of you already know, is not a pleasant experience.
So next time you decide you are going to do a 'bulking' phase, take a slower approach. Not only are you much more likely to maintain a favourable appearance this way but your mind will thank you as well. Nothing kills confidence levels faster than seeing all muscle definition go out the window in a matter of weeks, so keep the weight gain under control so you don't have to deal with this.
----------------------------------
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found By clicking here
Building muscle mass is going to require you to take in a surplus of calories because, well, let's face it, you can't build muscle out of nothing (unless of course you have some chemical help going on).
Losing fat mass on the other hand is going to require you to be in a negative calorie balance because that is what will get your body burning off additional body fat as fuel for its tissues.
Striving to accomplish both goals at the same time is rarely a good approach because more than likely you will just end up spinning your wheels and getting nowhere.
Most weight lifters will have to accept some fat gain when they are looking to gain weight, however how much fat gain they need to add is question. It is this variable that we are hoping to influence.
Can you really gain weight without getting fat?
When adding muscle mass there are two approaches you can take.
Some take the approach of just eating as much food as they can possible cram into themselves. Their life suddenly becomes one long 24-hour buffet in their quest for muscle mass as they are under the thinking that the more food that goes in, the more muscle synthesis that will go on.
This thinking is heavily flawed. The body can only assimilate so much muscle tissue at once and after it has done so, any remaining calories are simply going to be stored as body fat. Plain and simple. You my friend, are no exception to the rule.
For those guys who are out there taking in five thousand or more calories per day, this is obviously going to be way more than they need and will result in a considerable amount of unwanted fat weight over a period of three to six months (how long most people will 'bulk' for).
The second option is to adopt a more moderate approach and only eat so many additional calories to support this muscle growth and that's it. This will allow you to hopefully get as much lean tissue gained as possible without the accumulation of a monstrous rise in body fat.
So that leads us to the next question you're probably wondering. How much muscle can you build? How many calories over maintenance should you be eating?
You've probably already heard of the guy who claims he's added 20 pounds of muscle in the short timeframe of six weeks. While this may be a very rare occurrence among an individual who is brand new to weight lifting, has insanely good genetics and utilized an excellent training and nutritional program, the fact of the matter is that most guys are simply not going to be able to come even close to adding this much muscle tissue.
A natural trained individual can hope to achieve about half a pound to one pound of muscle per week - if he's doing everything correctly. If he doesn't have the greatest genetics or isn't feeding himself optimally, this will decrease even further. So as you can see, at a measly two to four pounds of muscle growth per month, you aren't going to be needed to eat insanely high calorie intakes.
The higher your intake is, the more you risk putting on additional body fat. As a general rule, keep it to about 250 to 500 calories above maintenance in hopes of putting on mostly muscle without too much body fat. Keep track of your current body fat levels and appearance and if you see that too much of your weight gain is coming on as fat mass, reduce your calorie intake slightly.
It is always best to go by REAL WORLD results since you are in the real world after all. You can read as much as you like as to how many calories you should be eating, but this does not mean that's going to be the exact number that will produce results. Different people have different metabolisms that will respond to an increase in calories in various ways. So as you go about your bulk, adjust according to the results you are getting.
Remember that the more patient you are with your muscle gains and the slower you go, the more time you can spend adding muscle mass and the less time you have to spend dieting off the additional fat you gained - which as I'm sure many of you already know, is not a pleasant experience.
So next time you decide you are going to do a 'bulking' phase, take a slower approach. Not only are you much more likely to maintain a favourable appearance this way but your mind will thank you as well. Nothing kills confidence levels faster than seeing all muscle definition go out the window in a matter of weeks, so keep the weight gain under control so you don't have to deal with this.
----------------------------------
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found By clicking here
Wednesday 21 October 2009
Choosing A Gym - 10 Things To Look Out For
Now that you've made the commitment to starting a workout program, the next step is choosing a gym that you will feel comfortable going to on a regular basis. If it isn't, chances are you aren't going to stick with any type of regular plan and will eventually just stop going altogether. By being sure your gym is a good fit for you, you help take yourself one step further to realizing your health and fitness goals.
Keep in mind that if a traditional gym isn’t for you, you can definitely set up a home gym where you can get complete workouts all in the privacy of where you live. There are a number of home gym systems out there that include all the equipment you need to perform all the key lifts that should be included in any workout program.
1. Location
Who really wants to spend twice as long driving to and from their gym as it takes them to do their workout? After a long day of work you are not going to want to spend a good hour fighting traffic, another hour working out, and then another half an hour driving home. Think about either choosing a gym that is located close to your house or else on the drive to or from work. This is a great option since if you have to pass by it every day, you’ll be reminded of the fact that you should be working out if you choose to skip it.
2. Membership Cost
Gym memberships can really vary in costs so it’s a good idea to shop around before making that final commitment. Also consider how long you are signing the contract for as this can vary too. Many gyms like to rope you in for years and if you aren’t quite sure it’s going to be a long-term arrangement, you’re better off finding something that is more short-term.
Additionally, if you can wait until around late summer or New Year to sign up, you will find that often many gyms will have special promotions going on at this time.
3. Membership Demographic
Another factor to consider is the membership demographic that goes to the gym. Some women will prefer going to an all-ladies gym as it increases their comfort factor. For others, a mixed gym is the perfect solution because half of the reason they go there is to socialize and perhaps even find a date.
Whatever your needs, make sure you enquire about this and take it into consideration.
4. Additional Benefits
You will want to ask if the gym offers any additional services or benefits along with your basic membership and if there is a fee for these. Such examples would be daycare services, physiotherapy, massage therapy, nutritional counselling, and fitness testing.
5. Operating Hours
Always be sure to check the hours of operation of the gym. If you are an early morning exerciser you will want to be sure they are able to cater to this preference. Additionally ask about their holiday policies. Many people enjoy working out on the holidays because it is a relaxed day for them when they can really get in a good workout. If you are looking forward to this and then go and find out the gym is closed, you are going to be more than disappointed. Similarly there are some people who prefer working out late at night so you need to be sure that if this is the case you will be able to do that.
6. Personal Training Services
Having some good, qualified personal trainers on hand is critical to helping you realize your full fitness potential. Even if you are fine with your program right now, consider that in a year down the road you might be plateauing and in need of a ‘check-up’ so to speak on your current regime.
Having the option available of knowledge staff cannot be stressed enough. Unfortunately many gyms hire almost anyone who has a basic interest in fitness, so be sure to enquire about the actual certifications these trainers hold.
7. Group Fitness Classes
Be sure to ask about all the various group fitness classes that are offered at the gym you are considering. Often, when boredom kicks in on your workout plan, this is just the thing to get you going again.
These days there are currently thousands of different fitness class styles available, so there is sure to be something that suites your interest.
When checking up on this, again inquire if there are any additional fees associated with it so you are prepared for when you go to sign up.
8. Cleanliness
One very important factor you want to look for is the cleanliness of the gym. You do not want to be working out on equipment that is not clean as gyms are a place where germs can be in high concentration. Also make sure they have towels and spray bottles in various places around the gym to clean up after workouts, and have a look at the bathrooms and change rooms to make sure they are up to your standards.
9. Type/Quality Of Equipment
Looking at the type and quality of the equipment offered in the gym is another thing you must factor in. If you prefer free weights, make sure there is a large number of dumbbells present because during rush hours, these could be hard to come by.
Likewise, if you prefer doing your weight training on guided machines, you’ll want to be sure they have enough variety that you can work all the necessary muscles on your body. If you find yourself doing a lot of cardio training as part of your workouts you will want to be sure there are ample machines available.
Nothing is more frustrating than getting to the gym after work to find out that there is not a single machine in sight available for you to use. Ask if they offer a sign-up list where you can write your name and time down to reserve a machine. This is a great solution that many gyms have now come up with to make sure their members can get their workouts in.
10. Cancellation Policy
Finally take a look at the gym's cancellation policy. If you sign up for a 3 year membership and then end up moving after a year due to work, are you going to be partially refunded? It will be a bad situation if they offer no refund or transfer membership.
Some gyms are good about this and some are not so you will have to weigh the likelihood of your cancelling among other things that are discussed above when making your decision.
So, be sure you are considering all of these essential factors when choosing gym. Overlooking just one could lead you to being less than happy with your workout facility and this could end up being the reason why you do not stick with your program.
----------------------------------
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found By clicking here
Keep in mind that if a traditional gym isn’t for you, you can definitely set up a home gym where you can get complete workouts all in the privacy of where you live. There are a number of home gym systems out there that include all the equipment you need to perform all the key lifts that should be included in any workout program.
1. Location
Who really wants to spend twice as long driving to and from their gym as it takes them to do their workout? After a long day of work you are not going to want to spend a good hour fighting traffic, another hour working out, and then another half an hour driving home. Think about either choosing a gym that is located close to your house or else on the drive to or from work. This is a great option since if you have to pass by it every day, you’ll be reminded of the fact that you should be working out if you choose to skip it.
2. Membership Cost
Gym memberships can really vary in costs so it’s a good idea to shop around before making that final commitment. Also consider how long you are signing the contract for as this can vary too. Many gyms like to rope you in for years and if you aren’t quite sure it’s going to be a long-term arrangement, you’re better off finding something that is more short-term.
Additionally, if you can wait until around late summer or New Year to sign up, you will find that often many gyms will have special promotions going on at this time.
3. Membership Demographic
Another factor to consider is the membership demographic that goes to the gym. Some women will prefer going to an all-ladies gym as it increases their comfort factor. For others, a mixed gym is the perfect solution because half of the reason they go there is to socialize and perhaps even find a date.
Whatever your needs, make sure you enquire about this and take it into consideration.
4. Additional Benefits
You will want to ask if the gym offers any additional services or benefits along with your basic membership and if there is a fee for these. Such examples would be daycare services, physiotherapy, massage therapy, nutritional counselling, and fitness testing.
5. Operating Hours
Always be sure to check the hours of operation of the gym. If you are an early morning exerciser you will want to be sure they are able to cater to this preference. Additionally ask about their holiday policies. Many people enjoy working out on the holidays because it is a relaxed day for them when they can really get in a good workout. If you are looking forward to this and then go and find out the gym is closed, you are going to be more than disappointed. Similarly there are some people who prefer working out late at night so you need to be sure that if this is the case you will be able to do that.
6. Personal Training Services
Having some good, qualified personal trainers on hand is critical to helping you realize your full fitness potential. Even if you are fine with your program right now, consider that in a year down the road you might be plateauing and in need of a ‘check-up’ so to speak on your current regime.
Having the option available of knowledge staff cannot be stressed enough. Unfortunately many gyms hire almost anyone who has a basic interest in fitness, so be sure to enquire about the actual certifications these trainers hold.
7. Group Fitness Classes
Be sure to ask about all the various group fitness classes that are offered at the gym you are considering. Often, when boredom kicks in on your workout plan, this is just the thing to get you going again.
These days there are currently thousands of different fitness class styles available, so there is sure to be something that suites your interest.
When checking up on this, again inquire if there are any additional fees associated with it so you are prepared for when you go to sign up.
8. Cleanliness
One very important factor you want to look for is the cleanliness of the gym. You do not want to be working out on equipment that is not clean as gyms are a place where germs can be in high concentration. Also make sure they have towels and spray bottles in various places around the gym to clean up after workouts, and have a look at the bathrooms and change rooms to make sure they are up to your standards.
9. Type/Quality Of Equipment
Looking at the type and quality of the equipment offered in the gym is another thing you must factor in. If you prefer free weights, make sure there is a large number of dumbbells present because during rush hours, these could be hard to come by.
Likewise, if you prefer doing your weight training on guided machines, you’ll want to be sure they have enough variety that you can work all the necessary muscles on your body. If you find yourself doing a lot of cardio training as part of your workouts you will want to be sure there are ample machines available.
Nothing is more frustrating than getting to the gym after work to find out that there is not a single machine in sight available for you to use. Ask if they offer a sign-up list where you can write your name and time down to reserve a machine. This is a great solution that many gyms have now come up with to make sure their members can get their workouts in.
10. Cancellation Policy
Finally take a look at the gym's cancellation policy. If you sign up for a 3 year membership and then end up moving after a year due to work, are you going to be partially refunded? It will be a bad situation if they offer no refund or transfer membership.
Some gyms are good about this and some are not so you will have to weigh the likelihood of your cancelling among other things that are discussed above when making your decision.
So, be sure you are considering all of these essential factors when choosing gym. Overlooking just one could lead you to being less than happy with your workout facility and this could end up being the reason why you do not stick with your program.
----------------------------------
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found By clicking here
Sunday 18 October 2009
Ripped Abs - How To Get Ripped Abs
By - Vince Delmonte
If getting ripped abs is on your list of priorities when it comes to your current fitness program, do not overlook the importance of your usual strength training activities. One of the biggest misconceptions about getting ripped abs is that you must spend hours doing ab work alone. Unfortunately this is furthest from the truth.
The real fact of the matter is that when you are lifting heavy during your squats, lunges, deadlifts, and the bench press, you will be using the ab muscles to a great degree. If they were not working, you would find yourself feeling unstable, and chances are, you would wind up injured.
The ab muscles are going to be called into play with every weight lifting exercise you do, so ensure proper form is being utilized during all workout sessions.
Furthermore, one of the major factors in developing ripped abs, is going to be getting your body fat level low enough for them to be seen clearly.
If you're not approaching close to single digits, chances are you may have great ab muscles, but you aren't going to see them when looking in the mirror.
Weight training exercises are one of the best ways to boost your metabolic rate, which will then help you burn off body fat all day long. Do keep in mind though that all weight lifting activities are not created equally. A heavy set of squats is going to ramp up the metabolism a great deal more than a set of bicep curls would for example.
To utilize this principle, try your best to program your weight lifting routine so that only core, compound lifts are included. This would be movements such as squats, lunges, deadlifts, bent over rows, shoulder presses, and the bench press.
Not only will this provide you with a far better whole body workout without wasting too much time on needless exercises, but it will also help you achieve that ripped abs look that you are going for.
Lastly, keep in mind that ripped abs and strong abs can mean different things. If you do a great deal of weighted abdominal work, you may actually cause your ab muscles to grow larger, thus giving you the appearance of a wider waist. Unless the body fat levels are not low again, you'll just end up looking bigger in the middle, rather than more defined.
So, in order to make this goal a reality for you, first focus on getting low enough body fat levels to get those abs showing. This can be accomplished through a solid lifting program and a clean diet. Then, if you are not happy with the shape of the ab muscles or the amount of ab muscle development, start focusing on doing more work focused on just this muscle group itself.
CLICK HERE TO GO STRAIGHT TO VINCE'S WEBSITE!
----------------------------------
About the Author:
Vince DelMonte is the author of Your Six Pack Quest - Click here
He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.
If getting ripped abs is on your list of priorities when it comes to your current fitness program, do not overlook the importance of your usual strength training activities. One of the biggest misconceptions about getting ripped abs is that you must spend hours doing ab work alone. Unfortunately this is furthest from the truth.
The real fact of the matter is that when you are lifting heavy during your squats, lunges, deadlifts, and the bench press, you will be using the ab muscles to a great degree. If they were not working, you would find yourself feeling unstable, and chances are, you would wind up injured.
The ab muscles are going to be called into play with every weight lifting exercise you do, so ensure proper form is being utilized during all workout sessions.
Furthermore, one of the major factors in developing ripped abs, is going to be getting your body fat level low enough for them to be seen clearly.
If you're not approaching close to single digits, chances are you may have great ab muscles, but you aren't going to see them when looking in the mirror.
Weight training exercises are one of the best ways to boost your metabolic rate, which will then help you burn off body fat all day long. Do keep in mind though that all weight lifting activities are not created equally. A heavy set of squats is going to ramp up the metabolism a great deal more than a set of bicep curls would for example.
To utilize this principle, try your best to program your weight lifting routine so that only core, compound lifts are included. This would be movements such as squats, lunges, deadlifts, bent over rows, shoulder presses, and the bench press.
Not only will this provide you with a far better whole body workout without wasting too much time on needless exercises, but it will also help you achieve that ripped abs look that you are going for.
Lastly, keep in mind that ripped abs and strong abs can mean different things. If you do a great deal of weighted abdominal work, you may actually cause your ab muscles to grow larger, thus giving you the appearance of a wider waist. Unless the body fat levels are not low again, you'll just end up looking bigger in the middle, rather than more defined.
So, in order to make this goal a reality for you, first focus on getting low enough body fat levels to get those abs showing. This can be accomplished through a solid lifting program and a clean diet. Then, if you are not happy with the shape of the ab muscles or the amount of ab muscle development, start focusing on doing more work focused on just this muscle group itself.
CLICK HERE TO GO STRAIGHT TO VINCE'S WEBSITE!
----------------------------------
About the Author:
Vince DelMonte is the author of Your Six Pack Quest - Click here
He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.
Saturday 17 October 2009
Brinks BodyBuilding review
About Will Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
Find out more by Clicking here!!!
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
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Smart Bodybuilding Nutrition Tips That Work
It never ceases to amaze me how eager bodybuilders are to get meaningful results quickly. They are so eager that they end up listening to whoever they can. This usually leads to what I call "bodybuilding confusion." I am convinced there is a most effective, researched way to train, and a non-productive way to train. Bodybuilders, seek the productive, proven methods.
Every bodybuilder is looking for that secret bodybuilding nutrition tip that catapults muscle building results. Yes, no matter what, it will take consistent, determined effort. However, there is one researched weightlifting nutrition tip that will surely make a difference in adding more muscle to your physique. Bodybuilding nutrition is not just a matter of what you ingest, but more importantly, the time fame of when you ingest these precious nutrients.
By taking in specific nutrients at a highly optimal time in the anabolic muscle building process, you can gain an inside advantage in the bodybuilding growth process.
Most bodybuilding enthusiasts don't even think about this. Some eat to get big. This theory is incorrect. Train to get big, and supplement food, the correct way, to provide a positive muscle growth environment.
However, such things are taking in the proper nutrients within one hour of training can give a bodybuilder just enough of an inside advantage that they begin growing like crazy.
Over the past ten years, there has been ample research on the effects of carbohydrates, and protein on the anabolic, or muscle building, response to muscle building. One researcher, Dr. Paul Cribb has drawn some rather beneficial conclusions resulting from his current research studies regarding this hot bodybuilding nutrition topic.
The big question is what should be consumed either prior to, or after a weightlifting workout. Other questions are what kind of timing; and is there an advantage paying attention to bodybuilding nutrition? These big questions have changed the way we think of anabolic nutrition today. Dr. Cribb and others have aggressively answered these questions, and more from diligent research studies.
In a recent study, Dr. Cribb looked at different combinations of nutrients along with their ingestion timing, and compared them to the effects on bodybuilding. This particular study was very important in identifying the what's, when's, and how's of anabolic nutrition. His conclusions will not only yield valuable fat burning muscle, but also add functional strength.
As a result of the research studies, his main bodybuilding nutrition tip is to combine whey protein, carbs, and creatine all together into a drink which aids in muscle and strength development. According to the research, there was a very positive correlation between these three bodybuilding nutrition nutrients, and muscle building.
Now the next crucial point that needed clarification is the best time to take this muscle building cocktail. His study confirmed that ingesting this weightlifting nutrition cocktail prior to and immediately following each intense bodybuilding workout showed a positive connection between the timing of taking this drink and significant muscle development. His study had other sample groups take the drink at different time periods throughout the day. Interesting enough, the group taking the anabolic nutrition cocktail immediately before, and after an intense workout showed the greatest strength and muscle mass gain. Thus, is it safe to conclude it doesn't matter what you take, but when you take it. The timing of taking the nutrients are crucial to bodybuilding success.
In bodybuilding nutrition there is a period of time immediately following training known as the "window" to ingest these three nutrients. If you miss this limited time, generally within one hour after a hard workout, the muscle building results will not be as good.. During this "window of opportunity" your body will take the good hi-glycemic index carbohydrates and protein, and transport them into the liver, and muscles to begin the lean tissue building, or bodybuilding process. Thus, these nutrients will be used for the purpose of recovery, and getting ready for the next exercise bout, and not intended to be stored as adipose tissue.
There have been several studies concluded throughout the years on pre and post workout nutrition, and the effects of protein synthesis. Another study suggested a spike in protein synthesis when a carbohydrate, and protein bodybuilding nutrition supplement drink is ingested immediately before a high intensity bodybuilding workout. In this particular study, there was an increase in protein synthesis when the bodybuilding nutrition supplement drink was ingested prior to working out as opposed to after.
In summary, experts recommend using 30-50 g of whey protein, with 75-100 g of hi-glycemic index carbohydrates, and 3-5 g of creatine monohydrate, combined in drink form, immediately before, and after each bodybuilding workout. A good bodybuilding nutrition strategy is to drink one half of the drink before, and one half after each bodybuilding training session.
These two bodybuilding tips will make a tremendous difference in your bodybuilding training program. As you now know, timing is everything. Make sure you are drinking the exact cocktail of nutrients prior to, and following hi-intensity workouts in order to maximize the nutrient uptake, and aid in the protein synthesis process.
This article is written by the creators of Bodybuilding Supplement Secrets.com. Visit Bodybuilding Supplement Secrets for more cutting edge weightlifting supplement, and bodybuilding information.
If you want more tips and tricks about BodyBuilding and are tired of searching endless webpages only to be disappionted... then Click Here! and I ASSURE YOU, THAT YOU WON'T BE DISAPPOINTED!!
Article Source: http://EzineArticles.com/?expert=Jim_O'Connor
Every bodybuilder is looking for that secret bodybuilding nutrition tip that catapults muscle building results. Yes, no matter what, it will take consistent, determined effort. However, there is one researched weightlifting nutrition tip that will surely make a difference in adding more muscle to your physique. Bodybuilding nutrition is not just a matter of what you ingest, but more importantly, the time fame of when you ingest these precious nutrients.
By taking in specific nutrients at a highly optimal time in the anabolic muscle building process, you can gain an inside advantage in the bodybuilding growth process.
Most bodybuilding enthusiasts don't even think about this. Some eat to get big. This theory is incorrect. Train to get big, and supplement food, the correct way, to provide a positive muscle growth environment.
However, such things are taking in the proper nutrients within one hour of training can give a bodybuilder just enough of an inside advantage that they begin growing like crazy.
Over the past ten years, there has been ample research on the effects of carbohydrates, and protein on the anabolic, or muscle building, response to muscle building. One researcher, Dr. Paul Cribb has drawn some rather beneficial conclusions resulting from his current research studies regarding this hot bodybuilding nutrition topic.
The big question is what should be consumed either prior to, or after a weightlifting workout. Other questions are what kind of timing; and is there an advantage paying attention to bodybuilding nutrition? These big questions have changed the way we think of anabolic nutrition today. Dr. Cribb and others have aggressively answered these questions, and more from diligent research studies.
In a recent study, Dr. Cribb looked at different combinations of nutrients along with their ingestion timing, and compared them to the effects on bodybuilding. This particular study was very important in identifying the what's, when's, and how's of anabolic nutrition. His conclusions will not only yield valuable fat burning muscle, but also add functional strength.
As a result of the research studies, his main bodybuilding nutrition tip is to combine whey protein, carbs, and creatine all together into a drink which aids in muscle and strength development. According to the research, there was a very positive correlation between these three bodybuilding nutrition nutrients, and muscle building.
Now the next crucial point that needed clarification is the best time to take this muscle building cocktail. His study confirmed that ingesting this weightlifting nutrition cocktail prior to and immediately following each intense bodybuilding workout showed a positive connection between the timing of taking this drink and significant muscle development. His study had other sample groups take the drink at different time periods throughout the day. Interesting enough, the group taking the anabolic nutrition cocktail immediately before, and after an intense workout showed the greatest strength and muscle mass gain. Thus, is it safe to conclude it doesn't matter what you take, but when you take it. The timing of taking the nutrients are crucial to bodybuilding success.
In bodybuilding nutrition there is a period of time immediately following training known as the "window" to ingest these three nutrients. If you miss this limited time, generally within one hour after a hard workout, the muscle building results will not be as good.. During this "window of opportunity" your body will take the good hi-glycemic index carbohydrates and protein, and transport them into the liver, and muscles to begin the lean tissue building, or bodybuilding process. Thus, these nutrients will be used for the purpose of recovery, and getting ready for the next exercise bout, and not intended to be stored as adipose tissue.
There have been several studies concluded throughout the years on pre and post workout nutrition, and the effects of protein synthesis. Another study suggested a spike in protein synthesis when a carbohydrate, and protein bodybuilding nutrition supplement drink is ingested immediately before a high intensity bodybuilding workout. In this particular study, there was an increase in protein synthesis when the bodybuilding nutrition supplement drink was ingested prior to working out as opposed to after.
In summary, experts recommend using 30-50 g of whey protein, with 75-100 g of hi-glycemic index carbohydrates, and 3-5 g of creatine monohydrate, combined in drink form, immediately before, and after each bodybuilding workout. A good bodybuilding nutrition strategy is to drink one half of the drink before, and one half after each bodybuilding training session.
These two bodybuilding tips will make a tremendous difference in your bodybuilding training program. As you now know, timing is everything. Make sure you are drinking the exact cocktail of nutrients prior to, and following hi-intensity workouts in order to maximize the nutrient uptake, and aid in the protein synthesis process.
This article is written by the creators of Bodybuilding Supplement Secrets.com. Visit Bodybuilding Supplement Secrets for more cutting edge weightlifting supplement, and bodybuilding information.
If you want more tips and tricks about BodyBuilding and are tired of searching endless webpages only to be disappionted... then Click Here! and I ASSURE YOU, THAT YOU WON'T BE DISAPPOINTED!!
Article Source: http://EzineArticles.com/?expert=Jim_O'Connor
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