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
Showing posts with label forums bodybuilding. Show all posts
Showing posts with label forums bodybuilding. Show all posts
Tuesday, 3 November 2009
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
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!
Subscribe to:
Posts (Atom)
