Muscle Strength Training

Nowadays, it is widely accepted that muscle strength training is the most important factor for building solid muscle, lose fat, increase endurance and in general promote good health.

Before we start, let us define strength training. It is the exercise method in which we increase or maximize our physical strength. It is divided in two subcategories:

a) Strength Training and Muscle Build

b) Strength Training without Body-weight Increase

Lets us start from the second category. Strength training without body-weight increase is referred to athletes who use strength to accomplish their goals. They increase their strength through their sport activity without adding a remarkable amount of weight to their bodies. For example, bikers, swimmers hikers, footballers etch are exercising to increase their strength, but only as a mean to achieve their goals.

On the other hand, strength in weight lifting and bodybuilding is obtained through mass adding and muscle-building. Strength training in bodybuilding is most of the time a part of an annual periodic schedule.

Another question would be why is strength so important? Here are a few reasons:

1) Increased Endurance

It has been scientifically proven that strength training increases endurance. Better endurance means longer quality workouts, which is what we all aim for.

2) More Muscle

Being stronger means lifting more and lifting more simply means more muscle. Those two factors are closely related. Developing strength inevitably leads to adding more lean muscle.

3) Strength Builds Self-Confidence

When you are physically strong you will also feel mentally strong. Stronger people are much more self-confident and self-discipline and this helps achieving their goals much easier.

4) Losing Fat

I left the best for last. What many people aren't aware of is that working on your strength is the best way to lose fat! It helps increase your metabolism and therefore lose weight easier.

After pinpointing some of the benefits of muscle strength training, let us see how we can build up our strength:

a) Try Reaching your Limits

Give your strength an extra boost by performing one or two reps more than you normally do.

b) More Reps Less Weight

This is the best training method to increase your strength. Keep your rep range at 10 to 12 and the weight load at 70% of your maximum lift.

c) More Speed

Perform the exercises quicker in order to involve more muscle fibers for the movement. More muscle fibers involvement ultimately leads to strength increase.

Muscle strength training is obligatory for any athlete regardless of the sport activity he is into. It is the basic element for any muscle or physique development.

Keep those muscles pumping!

Chris G Pap
Since 1993 involved in bodybuilding and fitness area.Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition.
http://www.strengthtrainingmuscle.com/

Original article

How to Build Lean Muscle - Think Health First

When you look through the pages of any popular bodybuilding magazine you will see ads for products that promise to give you a jolt before you workout.

Products that promise to give you a pump-and products that you take post workout.

While this is all well and good, the one thing that does not get enough play is this-health.

Yes, you read that correctly, health.

Or more to the point, the health of your immune system.

Why?

Simple.

If you are constantly on the verge of a cold or flu, how hard do you think you will be able to train?

Plus, I know a lot of people, when the start to feel sick, the last thing they want to do is pound down a protein drink or some grilled chicken breasts. No chance!

They want junk food-and they want it now.

COVER THE BASICS FIRST

As mentioned above, there are tons of products around, but before you spend some cash, ask yourself this question-do I have my basic nutrition needs covered first?

Like a good quality vitamin and mineral supplement.

Along with a shopping cart full of nutritious vegetables like broccoli and cauliflower and onions-just to name a few.

It would not hurt to have a nice big salad everyday too.

If you are thinking, what does all of this have to do with building lean muscle-or any kind of muscle-for that matter?

Simple.

The better you eat, the better you will feel and the better you feel the harder you can train.

Which means you can gain more muscle.

As an added benefit, by eating foods rich in antioxidants and other healthy substances chances are you immune system will be running in high gear-which can potentially mean less sick days.

Less sick days mean training days-good stuff.

A POINT

Please do not take this article to mean that I am against all traditional bodybuilding supplements-because I am not.

I just think sometimes we get so caught up in the new stuff that we forget about the basics-and the basics have worked for years and will continue to work.

CONCLUSION

Yes, vitamin and mineral supplements along with healthy antioxidant loaded foods are not flashy, but when you combine them with good quality protein, quality carbs, and healthy fats you will have a nutrition profile that will not only help you build muscle, but feel great too-nice!

GO FOR IT!

Who else wants to learn how to build a big chest using two almost completely forgotten exercises? Click here to grab your FREE report. You will also receive weekly tips, advice and product reviews that will help you make greater gains in the gym than ever before. Visit http://www.howtobuildupmuscle.net/

Original article

Best Tips to Gain Muscle Mass

People, who have no relation to sports at all, are aware that the best way to gain mass is to sit around all day, burn minimum calories and eat all kinds of junk food. This is one way to gain mass and increase your weight. Let's say the easy way. Is this what we want? A body full of fat without exercise following an unhealthy way of living? Of course not.

When it comes to weightlifting, bodybuilding and sports in general, gaining mass means increasing your body-weight and in the same time increase lean muscle percentage. Increasing your muscle mass will make you feel stronger, healthier and more confident since your whole appearance will change dramatically. To avoid any misunderstanding gaining muscle mass doesn't mean you will end up looking like the bodybuilding professionals you see on the magazine covers. You will be witnessing your own improvement day by day and you can regulate the progress you make.

So, I have listed five simple rules to follow, which will help you achieve your goals:

1) Work on Your Strength

Before starting your muscle gain plan, make sure you have spent a couple of months working on strength training routines and cardiovascular exercise. The higher your strength levels are the more you can lift allowing you to add pure muscle mass.

2) Physique

Cardiovascular is also crucial at this phase since you need endurance for the heavy workload that lies ahead of you. Cardio creates new blood vessels allowing more blood inside the muscle cells triggering muscle growth.

3) Weight Gainers

You will need lots of extra quality calories, sourcing from carbohydrates and proteins. This can be provided from a weight gainer. There is a great variety to choose from in the market. Take your time and research in order to find the best weight gainer that suits you.

4) Maximum Weight and Minimum Reps

I will suggest a mass gain workout routine in a next article of mine, but until then you should keep in mind that you must work with maximum weight around 80 percent of your maximum lift and reduce your reps at three to four tops. This way you will pump your muscles and force your body to create new muscle fibers in order to support your workload.

5) Minimize Cardiovascular and Abs Training

Cardiovascular and abs training is not your priority at this phase. Reduce your cardio pace to medium and train your abs no more than twice a week. Don't worry. You will have the opportunity to work on them while you get ripped after the mass gaining period.

Keep those muscles pumping!

Chris G Pap
Since 1993 involved in bodybuilding and fitness area.Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition. http://www.strengthtrainingmuscle.com/

Original article

Types of Muscle Contractions

There are several different types of muscular contractions used while exercising. These contractions are Concentric, Eccentric, Isometric, Isokinetic. This article outlines what these contractions are what movements represent each contraction. This is very important for gym programming as well as identifying what exercises trainers need to be performing depending on what results they want.

Concentric:

Concentric (or isotonic) contractions are the most commonly used contraction within the gym environment. A concentric contraction in scientific terms means 'an individual muscle shortening under resistance.' This simply means the muscle getting smaller while lifting a weight. For example on the upward phase of a bicep curl the bicep gets smaller while lifting weight.

Concentric exercises include:

- Upward phase of a bench press

- Upward phase of a bicep curl

- Upward phase of a squat

Eccentric:

Eccentric muscle contractions are just as common in the gym as concentric contractions. Eccentric contractions is 'a muscle lengthening under resistance.' Meaning the opposite of concentric, the muscle is getting longer while holding a weight. For example the downward phase of a bicep curl the bicep muscle is lengthening while holding a weight. On average most people are 40% stronger on the eccentric phase of any given lift. For instance its easier to longer the weight down on bench press but so much harder pressing it up. For advance weight trainer's eccentric muscle training is a program where the trainer only ever eccentrically lowers the weight and never concentrically lifts it. This type of training is only for advance lifters due to the fact that they are lifting more weight than they can lift concentrically.

Eccentric exercise include:

- Downward phase of a bench press

- Downward phase of a bicep curl

- Running downhill or walking down stairs

Isometric:

Isometric contractions are rarely seen in the gym. This is because they are hard and not very practical. Isometric contractions are when 'a muscle maintains the same length under load.' This means that your muscles are staying the same length but are still contracting as hard as they can. Pushing against a wall is a perfect example. When you push on a wall (or any immovable object) your muscles are contracting but are staying the same length. Isometric training is really only good for people that are always pushing against something that barely moves.

Isometric exercises include:

- Arm wrestling

- Pushing in a scrum in rugby

- Pushing your car to jump start it

Isokinetic:

Isokinetic is very similar to concentric contractions so a lot of people get confused by it. Isokinetic is "constant resistance to a particular muscle throughout the entire range of movement.' In simple words this means that the weight is the same throughout the entire range of movement of any given exercise. For example on a bench press the bottom third is the hardest part while the middle and the lockout (for most people) is the easiest. Isokinetic training means that the same resistance is used throughout the entire range of movement.

Isokinetic exercises include:

- Swimming

- Any exercise on a hydraulic machine

Author: Matt D'Aquino
http://www.workoutsforjudo.com/

Matt D'Aquino is the founder of Beyond Grappling fitness and conditioning. He is a 2008 Beijing Judo Olympian as well as nationally ranked freestyle wrestler and National Champion in Brazilian Jujitsu. Matt has a passion for teaching all forms of grappling and is on the journey to qualify for his 2nd Olympic Games.

To learn more about Matt and his fitness and conditioning training visit http://www.workoutsforjudo.com/

Original article

5 Hot Muscle Building Tips for Extreme Muscle Building

Most people think that building muscles is very easy, this is a big lie. You will have to choose the right exercise and work with them extensively. Also you have to know that not all exercises will give you a good result, so you have to meet experts to help you choose your Muscle Building exercises. If you really want to build muscles, then you must add the following exercises to your Muscle Building routine, not withstanding your body composition, whether you are lean, average or fat, you need to do the following.

1. Weight Lifting: If you have been trying to build muscles without weight lifting, you have not started. This will help you exert pressure on your muscles and this is the only way you will see muscle growth quickly. Also when doing weight lifting, work with heavy weights. Some of the most effective weight lifting exercises include Weighted Pull Ups and Dead Lifts.

2. Squats: This exercise is very necessary for anyone who wants to be successful with Muscle Building, mostly it helps you grow your leg muscles. It is also good to carry heavy weights when doing squats, this way it affects most parts of your body.

3. Work Hard and Short: This technique is overlooked by so many people. If you want to get the best out of your routine, you will have to work really hard till you are unable to continue and also do your routine within an hour. It is not advisable to remain at the gym throughout the whole day.

4. Train Infrequently and Rest: You must allow time between your routines and also rest. It is advisable to set a time interval between each Muscle Building routine of 24 to 48 hours, this will allow your muscles to heal and grow. Also you should sleep for at least 7 hours a day because most of your Muscle Building growth process will take place during sleep.

5. Eat the Right Food: This is as important as choosing the right Muscle Building exercises. If you are lean, your meal should consist of 50 percent of protein food, 40 percent of carbohydrates food and 10 percent of healthy fats, but if you are fat or average, you can consume 70 percent of protein food, 20 percent of carbohydrates food and 10 percent of fatty food. Eat foods like eggs, lean meat, chicken breast, turkey, green vegetables, olive oil, coconut oil and avocado. Also drink lots of water.

For more information and free tips on how to build extreme muscles easily, subscribe to my Daily newsletter on http://www.hotmusclebuildingtips.com/

Original article

Training Methods for Strength and Muscle Gain

In previous articles, we described various training methods that helped you succeed and reach the targets you have set. The method we will be showing to you in this article is one of my favorites and is guaranteed to make you stronger and bigger in a relatively short time frame. Just a few weeks later you will start noticing some benefits in both strength and mass.

It is a training method called 21 or its alternative variation called 28. The concept is to perform the same exercise in three or four different ways. So, how exactly is this training method being carried out?

Let us say that biceps are scheduled in our today's workout. Starting with the 21 variation of the method, you grab a curl bar and do six regular reps. Continue by doing another six reps only this time you do the motion from the middle and up to the top and you complete the exercise by doing another six from the lowest point up to the middle of the motion range. It is important not to rest between the different moves.

The muscle burn and the feeling of your muscles being on the verge of exploding is unique! You can apply this method to all exercises in every muscle group that you train. Go easy on the weights at the beginning until you have adjusted properly and you have learned the technique. It is also important not to cheat. If you feel that you cannot complete the exercise, then consider reducing the weights or the reps.

The 28 variation of this great strength training method is actually the same as the 21 plus an extra set of reps that are being performed slowly. After completing the six regular reps, continue performing six reps extra slow and then do the upper half and the down half movement. The aim of this extreme training method is to give your muscular system a shock that will trigger the muscle growth procedure. As to the question how long to stick with this program, I would suggest 10 weeks max in order to avoid muscle adaptation.

Do not forget that even the best workout plans need to be combined with proper nutrition, supplementation and recovery time in order to give you 100% percent results. Patience and persistence are also two factors that are necessary while you work hard in the gym.

Keep those muscles pumping!

Chris G Pap
Since 1993 involved in bodybuilding and fitness area. Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition.
http://www.strengthtrainingmuscle.com/

Original article

Muscle Building Routine - Working With a Good Bodybuilding Routine

If you want to build muscles easily, you will have to create and follow a good workout routine. There are so many things to consider when creating a routine, some of them are:

1. Body Type: You should first know the type of body you have. They are of two types, the first type is the one that experiences easy weight lose and the second is the one that finds it difficult to lose weight. If you find it difficult to lose body fat, then you will have to work extra hard to gain muscles because your body is not easily stressed and your muscle requires more stress to grow. Also if you lose weight easily, you will find it very easy to build muscles.

2. Time: This is a very important factor to consider when creating or planning your Muscle Building routine, first you should know how much time you can spend on your daily routine, if you are the busy type, it will be better to create a routine that requires you to work hard and short. This can be done by lifting heavier weights over a short period of time until you are unable to continue, but if you have so much time you can take your time.

3. Type of Exercise: This is very important because some Muscle Building exercise will have very little or no effect on your muscles, make sure you add exercises like Squats, Dead Lifts and all types of Weight Lifting exercises.

When creating a bodybuilding plan, it is also better to add exercises that will affect all parts of your body, if you focus on your chest, you won't have muscles on your legs, back and arms. This is not good as it will never make you strong and attractive, you have to build muscles on every part of your body.

If you lose weight easily or pressure is easily exerted on your body, it is advisable to do your normal routines of squats and heavy weight lifting at the gym, but if your muscle is not easily stressed, you should add running and swimming to your daily workouts and also eat small portions of food every 4 hours for steady supply of food nutrient.

After creating a good Workout plan, make sure you write it down and follow it daily. Make sure you stretch your muscles before you start each day's workout. It is also preferable to use a gym where you can have a personal trainer who can always assist you.

For more tips and recommended Muscle Building Exercises that speeds up muscle growth, browse through my website at: http://hotmusclebuildingtips.com/

Original article

10 Tips on Adding Muscle Mass

If gaining muscle mass is a goal with your fitness training, the following 10 tips should be of interest:

Progressive Overload
Ideal Frequency
Right Intensity
Calorie Excess
Rest Days
Reduce your Stress Load
Adequate Sleep
Adequate Protein
Water
Exercise Selection

1. You want to aim for Progressive Overload when you are training. That means the volume of your training has to be increased as you add muscle mass, this ensures you are continually improving.

2. You want to get the right Exercise Selection. The exercises you select should target all of your main muscle groups, and promote muscular balance. Free weights and body weight exercises are preferable over machine training. Good exercises include deadlifts, squats, lunges, pull-ups, and push-ups.

3. Training at the Right Intensity is important for adding muscle mass. Key elements to consider are the number of repetitions (or reps) of each set, rest period in-between each set, total volume, and overall training duration:

8-12 reps for each set1 to 2 minutes rest in-between setsThe total number of sets is ideally 20-25, although no more than 30 to 36 of sets should be performed at any once training sessionTrain for 45 to 60 minutes maximum

4. The Ideal Frequency is to train each main muscle group once or twice a week.

5. Allow your muscle Rest Days. Your muscles grow when they are recovering from your training, so allow them this recovery time. Your nervous system takes longer to repair than your muscles. If your muscles have recovered from your last workout, but you struggle to lift the same weight as your last workout, your body is still recovering. In this case, you need to give your body more rest before your next session.

6. To build muscle you need to be in Calorie Excess. Therefore, you need to eat slightly more food during the days after your training. This ensures your body has the necessary energy to build more muscle.

7. As well as being in calorie excess, you want to make sure you are eating Adequate Protein during the days after your training. Sources of protein include cheese, nuts, eggs, beef, chicken, fish, and protein shakes. Aim to eat some protein at each mealtime.

8. Ensure you are well hydrated by drinking enough Water. Muscle is around 75% water, so this is vital in building muscle mass.

9. High stress living does not facilitate good muscle mass. The stress hormone cortisol can lead to a breakdown of your muscle mass. So look to Reduce your Stress Load.

10. Aim to get Adequate Sleep by going to bed at 10pm and getting up after 6am. Physical repair happens from 10pm to 2am, so you need to be in bed on-time.

Lorna Balfour a personal trainer and lifestyle coach based in central London. She works with confident women who are passionate about transforming their health and fitness. She offers passion and energy into finding practical coaching to meet each person's specific needs.

Check out her website to find out more about how she works - http://www.passionateaboutfitness.com/

Original article

How To Gain Weight And Build Muscle

If you've set the goal to focus on building more lean muscle mass to reshape your body, there are many different elements that you're going to want to consider.

Many people think that all they have to do is walk into a gym and pick up a few weights, but building muscle is much more than just that.

More and more men are seeing the covers of magazines and striving to look like the ideal 'model' that graces the cover but in their quest, they're approaching their workouts and diet in the wrong manner.

Let's have a look at some simple tips that you should remember to help you build muscle more effectively and reach your end goal.

Getting Your Diet In Order

The very first thing that you must do is make sure that your diet is in order. Simply put, if you're not feeding your body the quality nutrients it needs to generate more lean muscle mass, you'll be facing a losing battle. You can't build muscle out of thin air, so the right food at the right time is imperative.

First, start making sure you consume at least three meals each day and with each of these meals, take in a high quality source of protein such as chicken, lean beef, fish, eggs, low fat dairy products, or seafood. Along with this, pair together a slower digesting carbohydrate source such as oatmeal, potatoes, whole wheat pasta, or brown rice. These will supply your body with the energy it needs to get through your workouts as well as complete the muscle building process.

Fat is also important when trying to build muscle in moderate amounts because it's necessary to keep your testosterone levels higher and will also help you get your calorie intake up high enough to promote lean muscle mass gains.

Focus on the healthy fats that come from olive oil, nuts and seeds, fatty fish, flaxseeds, and avocado. These are going to promote healthy much better than saturated fat or trans fat varieties. Omega fats are especially important to take in and will be found in fatty fish, flaxseeds, and walnuts.

Finally, make sure that you add some fresh fruits and vegetables to your meal plan as well. You don't want to overdo the volume on these as they will fill you up quickly and don't provide all that many calories, but three or four servings of fruits and a few servings of vegetables each day will ensure you maintain proper health.

After you've formed your diet, stick with it for two weeks and if you aren't seeing muscle growth, start doubling up on some of your servings to boost your calorie intake higher. Likewise, if you're gaining fat while building muscle, reduce your food intake slightly as this indicates that you're consuming just a few too many calories total.

Finally, be sure to stay adequately hydrated to promote optimal energy levels and cleanse the body. Aim for 1.5 liters of water per day taking in another 2-3, 8 oz. glasses around the workout period.

Being Smart With Your Workouts

Moving on to the workout side of things, make sure that you are lifting with intensity. If you want to build muscle, you need to give your body a reason to build that new muscle mass.

Focus on performing compound exercises primarily, which are movements that will work multiple muscle groups all at once. Good examples of this include the bench press, squat, deadlifts, shoulder presses, bent over rows, pull-ups, push-ups, lunges, leg press, and step-ups.

Pick two exercises per muscle group and aim to complete 4-8 sets total amongst those two exercises.
In addition to that, if you're looking for power development, aim for 3-6 reps per set performed while if you're aiming for pure size growth, take it a little higher up to 6-12 reps per set.

If you're someone who wants to focus on muscular endurance, then aiming for 12-20 reps per set will be ideal.
Try and devise a program plan that allows you to work each muscle group two to three times per week, making sure that you take at least one day off between working each muscle group and one day off for complete rest each week.

If you can put all of these tips together with your approach while making sure that you're getting at least eight hours of sleep each night to boost your recovery and muscular repair, it won't be long before you have a new body looking back at you in the mirror.

For more helpful tips and information about a diet to gain weight please visit http://www.easyhardgainer.com/hardgainerdiet.html

A bit of background information I have been into bodybuilding for about 5 years, but only in the past 12 months have I decided to help people achieve their goals, I am a qualified nutrition and weight management advisor so I help people lose weight but my passion lies in bodybuilding so I wrote a website to give people a better understanding of how to gain weight in the form of muscle just so I might be able to help people try to achieve a better physique and their bodybuilding goals my website is http://www.easyhardgainer.com/.

Original article

Best Muscle Building Tips Ever - Secrets to Gain Real Muscles in a Shorter Time

Muscle building is very easy, if you have access to the right tip and follow them as stated. Before now, most people have tried to build muscles and have been unsuccessful, this is very common. The reason for this is that, either they don't have access to the right information or are not following them seriously. There are some tips you must take note of, if you want to build muscles successfully and quickly. Some of them include working hard, eating the right food, training consistently and resting properly.

One of the most important ways to build muscle quickly is by eating the right food and in the right way. If you really want to build muscles, you will have to eat more of protein food and less of carbohydrates. Avoid unhealthy fat, eat healthy fatty foods. You can eat protein foods like boiled or baked chicken, beans and turkey. Also carbohydrate foods like brown rice and whole wheat bread. If you must use oil when cooking, use olive or coconut oil, do not use groundnut of vegetable oil. You should also consume lots of vegetables and drink plenty of water.

The second tip is to work hard, take your routine seriously. Try always to do your daily exercise until you are unable to continue, this will stress your muscles and provide more opportunity for growth. One very important exercise you must add to your routine is weight lifting, without this you won't be able to get a good result quickly. Also you will have to workout consistently, you can't do your routine once a week and expect to get the same result as someone who does his routine trice a week.

Another important bodybuilding tip is having enough rest. After your daily routine, it is advisable to rest for at least 24 hours as this will allow your muscle to heal and grow. If you don't allow your muscles to heal before you continue with your workout, you might injure them thereby making growth difficult. Do not lift heavy weights everyday. Also you should sleep for 7 to 8 hours a day, because your muscle grows best during sleep. Another very important tip is to take a week off after 8 weeks of extensive workouts.

Follow the above tips strictly and in less than two weeks you will see a tremendous improvement in your muscle growth. You don't have to workout for months before seeing result.

If you want to become a successful muscle builder and begin to build muscles really fast, then download my e-book on how to build real muscles in two weeks by subscribing to my newsletter. You can get more muscle building tips on my website.

Original article

Insulin Sensitivity and Muscle Building

Those of you fellow bodybuilders, who have done some research on the scientific side of muscle development, are probably aware of insulin and its significance. To understand the importance of this hormone I can only mention that insulin regulates body functions such as gaining or losing weight, how carbohydrates are metabolized to glucose and in what form they are being stored inside the muscle tissue.

The problem with insulin is that its levels in the blood aren't stable and they get affected from our daily nutrition. The term "insulin sensitivity" refers to the ability a person's organism has to obtain the right levels of the hormone in the blood in order to metabolize the carbohydrates into glucose, which is practically pure energy for the muscle. Rich insulin amounts inside our blood stream means that whenever we consume food that contains carbohydrates (pasta, bread, potatoes, oats, etc.) they are converted into glucose ready to give you energy for your next workout. On the other hand, low levels of insulin will lead to fat storage as glucose will fail to be converted to energy. This will ultimately result to lack of energy and even worse to some form of diabetes.

After describing this process, you can clearly understand how important insulin is for obtaining and gaining lean muscle and also for keeping your "batteries" filled with energy. So, you are probably wondering what to do to keep your insulin levels high and most important how to increase insulin sensitivity in order to gain the maximum out of this hormone. Here, I give you four tips to accomplish that:

1) Consume Quality Carbohydrates
Not all carbohydrates will promote insulin balance. Prefer the ones that are not refined. For example, boiled potatoes than fried, avoid sweeteners and sugars.

2) Healthy Fats
Olive oil, nuts, almonds and the of course fish oil are the kind of fats that will help you increase your insulin sensitivity and build lean muscle.

3) The Leaner you Get the Better
If you have a high body-fat percentage, you will encounter some difficulties becoming insulin sensitive at least at the beginning. However, as you go on losing fat, your metabolism will improve day by day and your insulin levels will optimize.

4) Avoid Carbohydrates when Close to Bedtime
Our body activities start to reduce as the day passes. Less activity means less energy spend. So, the unspent glucose will eventually turn into fat.

In addition to the above, be aware that balanced insulin levels trigger the release of natural human growth hormone, which is responsible for muscle development.

Keep those muscles pumping!

Chris G Pap
Since 1993 involved in bodybuilding and fitness area. Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition
http://www.strengthtrainingmuscle.com/

Original article

Muscle Warfare Review - Does It Help to Get Ripped

There are lots of relatively recent products and services available today, a small handful or these could be seen as very worthwhile. Some have gotten very good acceptance by users of their services and have been growing and developing good reputations. One or two of them are really exceptional with excellent services as well as reasonable prices. On the list of more outstanding new services entering the bodybuilding supplement niche market recently is muscle warfare stack.

The leader and driving force behind this growing outfit is the well know MMA fighter Travis Limauro.

What muscle warfare stack provides to its growing band of clients is the combination of 3 bodybuilding and fitness supplements called napalm, MOAB and Nuke. All of these are standing for the Muscle Warfare Stack.

Muscle warfare is providing some very unique features which give their clients a good edge and make it really worthwhile considering them. Probably the most impressive are the free trial offer to get the product, great pre work out supplement to gain more energy and that this one of a kind supplement does not contain creatine.

With your permission I will elaborate somewhat about each of these in turn.

The free trial offer is the no risk way to get the stack. Just try it out and see if it fits your needs in an easy way.

My most impressive part is the pre work out supplement which helped me to gain more energy and that ended in more training time. I got so much energy, I spent 1 hour more on my training routine than normal. But be careful, do not spent too much time at first. Keep your pace which you are comfortable with.

The last point is that you do not have to worry about creatine which is a great plus of this supplement. It is clinical proven and so you have no health risks on your side.

To date the sole negative thing I have encountered with the muscle warfare stack service is the fact that the taste of these supplements is not the best. But this is just my opinion and it is not that much of a negative aspect. Some friends of mine like the taste. I think it is just my problem.

Overall, muscle warfare stack comes with an exceptionally good service, complete with many excellent features. And you can get a wide range of supplements to speed up your training.

See Here How to Get Ripped in 4 Weeks by visiting our Muscle Warfare Reviews web site at Muscle Warfare.

Original article

How You Could Successfully Speed Up the Muscle Building Process

If getting building muscle and losing fat was easy we would all look like Men's Health models. There are discount supplements on the market that can help, but at the end of the day it all comes down to hard work and commitment. Here are a few tips that will help you to bulk up more quickly, don't expect a modelling job over night though!

Working major muscles will help you to bulk up faster. There is no exercise that is better for promoting muscle growth and bulking up than the squat. Squats should be part of any weights routine if you want to build bulk. Other exercises that can be a big help are bench presses which again work a number of muscles at once.

Eating the right food is another big issue. Building muscle requires protein. Building lots of muscle requires lots of protein, so expect to be including a lot of high protein foods in your diet. You should also think seriously about including whey protein into your routine as to be honest it can be hard to take in as much protein as you need unless you are willing to eat a lot!

When tucking into a high protein diet, do remember that eating too much protein if you are not working out is probably not good for you. When you are training you should aim to get around half of your calories from protein. Some people suggest that you should restrict your carbohydrate intake, but ladies swimsuit diets will not help you to build muscle mass. You body uses those carbohydrates when you are training and you will need to take them in.

You will also need to drink plenty of water. It is suggested that a normal healthy intake of water is a little less than 2 litres per day. When you are training hard you are going to be losing water in sweat which you will need to replace. It is suggested that you try to take in another half a litre per day when training.

Sadly as you can see, this is not a magic recipe for bulking up overnight without any hard work. The supplements will help but all the hard work will need to come from you. Eat right and train hard, focus on those big muscle groups. Make sure you keep your workouts varied and keep it interesting. It can be hard to maintain your training programme when it gets monotonous. There are lots of resources to help.

Sarah Haines has a keen interest in fitness and body building and the use of discount supplements.

Check out these workout routines which can help you to mix your programme up a little.

Original article

Connection Between Cardiovascular and Muscle Loss

This is a very important issue that concerns every one of us who is aiming to build muscle mass and in the same time is trying to get rid of fat. No one likes to jeopardize what he has gained in the gym with hard work and tons of sweat. It is common knowledge that cardiovascular exercise is the key for fat loss and for achieving the right physique level. However, there are many who are seriously concerned about the effects of cardio on existing muscle mass. The truth is that there is some connection. Extended cardiovascular exercise can lead to lean muscle loss along with fat loss.

So, what should we do? Stop all cardio activity? Of course not. Here are some tips to get the best out of your cardio without having to worry about losing any muscle mass:

1) Keep you cardio at a moderate-intensity level

This will activate the fat-burning procedure without affecting any muscle tissue. You can find guidance written on treadmills in your gym or ask for a chart where you can see at what heart rate you should be exercising in order to stay inside the fat-burning zone.

2) BCAAs and Whey Protein

Those two supplements is all you need to help you keep your lean muscle mass. They provide pure protein to the muscles with minimum fat and calories. I would recommend avoiding creatine or any other formula that contains creatine since the specific supplement holds water in the muscle cells.

3) Increased Protein Nutrition

Consume carbohydrates three to four hours prior your cardio in order to gain the energy needed. Furthermore, increase the calorie percentage you are in taking from protein. As long as you are "feeding" your muscle cells with enough protein you will not have to worry about any muscle loss. In addition to the above rules, we must say that cardiovascular exercise should be integrated in your weekly workout schedule. Do not make the mistake we often see in the gyms. People doing cardio only whenever they feel that they need to lose some extra pounds. Cardio is more effective if performed regularly. It is understandable that if someone is currently on a muscle definition workout routine then he should focus more on cardio than someone who is in the procedure of building mass. Nevertheless, complete lack of cardio can lead to unbalanced physique and health in general.

Keep those muscles pumping!

Chris G Pap
Since 1993 involved in bodybuilding and fitness area.Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition.
http://www.strengthtrainingmuscle.com/

Original article

Building Muscle for Women - Female Bodybuilding Tips

Some people are still saying that bodybuilding is not meant for women. This is a big lie because women too want to have a strong, sexy, curvy and an attractive body.

Women find it more challenging to build huge muscles than men. This is so because a major hormone present in men that helps to boost muscle growth is not present in women. So women will have to work harder in order to achieve the same results with men.

Since what most women want is to build a curvy, strong and sexy body with a little muscle, it will be easy for them too if they follow the right tips. Women don't really need to build huge muscles except those who want to participate in bodybuilding contests.

To get a desired female bodybuilding physique, take note of the following tips:

1. Eat the right foods: This is a major secret of achieving good results with little efforts during workouts. If you do your daily routines correctly and you are not eating the right foods in their correct proportion, you won't be able to achieve your desired result. Some of the best foods that aid muscle growth are:

- Carbohydrate foods; you need them for constant supply of energy during workouts, if you ignore them your body will be weak and you won't be able to do your routines. Examples of good carbohydrates are whole wheat bread and brown rice. If you are over weight you need to eat little of carbohydrate so that your body will be able to use it up completely.

Protein foods; they are the most important muscle building foods. This is so because protein is responsible for repair of worn out tissues and for building of muscle. Your body needs a constant supply of this nutrient. You should eat it every 4 hours and drink lots of water. Examples of recommended protein foods include beans, chicken breast without the skin, turkey and tuna in water.

- Healthy fat; even if you are over weight, you still need fatty foods for normal body functioning. But this time you should eat only healthy fat, they are easily burned out. Examples are olive oil, coconut oil and avocado. Do not eat groundnut oil, animal fat or palm oil.

- Vegetables; this is another bodybuilding food, you can eat lots of green vegetables because it contain less calorie.

2. Look for a good workout routine and follow it: This is also another good bodybuilding tip. If your routine is not giving you a good result, it is better to change it. Examples of good Muscle Building exercises that should be included in your daily routines are:

- Squats

- Weight Lifting

- Cardio workouts like running and swimming and

- Push Ups

For more free tips and information on how to become a successful female bodybuilder, browse through my Female Bodybuilding Tips website.

Original article

How To Lose Fat While Retaining Muscle

Virtually anyone who has participated in a bodybuilding or weight lifting routine has asked this question. The entire premise behind bodybuilding is to add muscle while losing fat. It's what we think when we look in the mirror, it influences what we eat, how we train and what supplements we buy.

The exception of course, would be the guy or girl who's metabolic rate is so genetically high that their only concern is adding weight to their already lean frames. But for the majority of the population, the age old secret of being able to burn our unwanted fat while building or at least retaining muscle mass seems elusive and difficult at best.

Bodybuilders and fitness experts will tell you that building muscle requires food. It's impossible naturally to add lean mass to any skeletal frame without additional calories to feed and grow your new muscle fibers. However, those same experts will also tell you that the only way to get rid of those pesky love handles is to reduce your calories. So what is the answer? Is there an exercise and diet plan that even exists for this scenario?

The short answer to this is no... but there are several logical approaches to this that can still help you reach your fitness goals. I've listed below some general guidelines that you should consider if you're training is not giving you the results you want.

Change The Way You Eat: Completely change the way you look at breakfast, lunch, and dinner. Adopt a technique called grazing, where you eat every two to three hours instead of three meals a day. Professional bodybuilders have been eating like this for years and for good reason. By consuming small portions of protein and complex carbs systematically throughout the day, we are maintaining a more balanced level of amino acids in our bloodstream for the constant repair of muscle tissue.

Additionally, by eating frequent meals we are forcing our digestive system to work overtime which in turn, burns more calories. This burning of calories contributes to an overall change in our metabolism allowing us to burn calories at a more efficient rate even when we are resting.

Split up Cardio and Weight Training: Another excellent approach in our quest to burn fat while building muscle is to separate the times we weight train from when we do our cardiovascular workouts. These two categories of exercise are both necessary and helpful, but they are both designed to do two completely different things.

Weight training tears down muscle with the intent of rebuilding stronger, once it has been repaired. Repair can only happen when the right nutrients are shuttled to the fatigued muscle group via the bloodstream. This is why the first hour after weight training requires a feeding of proteins and carbohydrates so as to optimize your muscles ability to get stronger.

Conversely, aerobic or cardio activity is to burn fat. The fat burning results from these exercises depend upon the length of time, intensity, and the amount of sugars (carbohydrates) present in our bloodstream. By doing your cardio with less carbs in your body... and by waiting at least 30 minutes to eat after completing it, you give your body a much better chance to use fat cells for energy rather than carbohydrates.

Eat And Train Smarter: By including these tricks into your daily regimen you are really improving your body's ability to build muscle and burn fat when it's supposed to. Medical studies may not be conclusive with the best approach to burning fat while holding on to precious muscle, but many professional athletes and fitness experts are big proponents in the timing of our meals and the scheduling of strength-training versus aerobics.

George C Taylor has been a fitness enthusiast for over 25 years. He currently resides in Southeast Asia where he works as a freelance writer for internet marketers and web masters all over the world.

Original article

How to Get Massive - Are You Training Your Most Powerful Muscle?

When most people think of powerful muscles, they usually think arms or chest. Some even think of think of the hips and back. And while these muscles are certainly powerful, they are no where near as powerful as the most powerful muscle you have. Your mind.

Yes, you read that correctly. Your mind or brain is your most powerful muscle, and if used properly can do more for your gains than you could imagine.

How? Simple.

First and foremost you cannot under any circumstances accept defeat. When you are in the gym training, you must always give it your best. Think about this for a minute. How many people do you know who have the best genetics, maybe better than the professionals, but simply do not train hard enough? Do not worry about genetics-give it your best.

Second, you must truly and honestly believe that you can do it-that you can be massive and gain huge amounts of muscle. Again, think about this, do you really believe it-or are you just giving it lip service. Arnold (no last name necessary) was a master at this, he would set a goal for himself and then he would go out and achieve it.

A TIP

Most people fail because they set massive goals-things that are not really achievable, like dropping thirty pounds in month. Instead of doing this, set realistic goals, like adding pound to your over head press every other week.

Yes, I know this is a very small goal, but again, set your self up for success not failure. Achieve this goal then set another one and another one.

You know what will happen by the end of the year? All of those one pound gains (or whatever amount you choose) will add up to a tremendous amount. And chances are this will be reflected in your physique in a positive way that you can see in the mirror.

Same goes with your diet and eating plan, if you are trying to gain muscular body weight, try to consume just a little more protein every couple of weeks. Be it half a chicken breast or a protein shake. All of these added good calories will show up on your physique in positive way a little bit at a time.

CONCLUSION

Your mind truly is your most power muscle, but only if you use it.

Start right now by setting a small goal and then go out and achieve it! You will see, one small success will lead to another and then another. Then one day, you will look in the mirror and see the results of all those achieved goals.

KEEP GOING

Want to learn how to build muscle faster than ever before? Then visit http://www.howtobuildmuscleguide.com/ to get your FREE Five Secrets Report that exposes muscle building secrets that most bodybuilders will NEVER know, but wish they did.

Original article

How to Build Massive Muscle - The Secret to a Great Back

When you think of the Mr. Olympia contest, what usually comes to mind?

Yes, massive physiques crammed with tons of muscle, but something else too.

Massive and complete back development.

And it should, after all four of the most dominant Mr. Olympia winners of all time had serious back development.

From Arnold to Lee to Dorian and to Ronnie, all four of these champions owned backs that were far ahead of their competitors.

O.K.

So how can you go about building a back like these champions-one that is massive and complete from top to bottom?

Read on to find out how.

SIMPLE IS BEST

One of the reasons, I feel people do not make as many gains as they should, is because they complicate things.

Bodybuilders feel they need tons of exercises in order for things to go right in the gym.

Not true.

THE BACK ONE TWO PUNCH

After a good a warm-up bust out as many sets as you can of either chins or pull-ups-you can alternate between the two if you would like.

Then move on over and do five sets of five on either barbell bent over rows with an over hand grip or with an under hand grip.

Again, like with the chins and pull-ups, feel free to alternate between the two at every other workout as each version works the back slightly differently--just what you want.

A COUPLE OF POINTS

I know some people might be saying, what if you cannot do very many chins with an overhand grip.

No problem.

Just work on doing one or two more at every other workout and before you know it you will be able to do sets of ten to twelve reps in good form-and your back will show it.

Also, some might think that with just two exercises-four if you count the different grips-this cannot be enough.

True, but again, I feel most people over-complicate things.

Do yourself a favor give this routine a try for a couple of months, provided you are working it hard, and then if you feel you need more you can start adding in exercises like dead lifts and the like.

Lastly, once you get used to the rows, feel free to mix up the rep ranges at each workout-for example at one you can do the five sets of five and then at another you can do sets of eight to twelve and at yet another you can try sets of twenty reps.

Each rep range will work the muscles a bit differently so it is a good thing to mix it up.

CONCLUSION

I know the above routine looks overly basic, but trust me, if you really put your head down and work the exercises hard your back will start to develop in ways you never thought possible.

GO HARD

Want to learn how to build muscle faster than ever before? Then visit http://www.howtobuildmuscleguide.com/ to get your FREE Five Secrets Report that exposes muscle building secrets that most bodybuilders will NEVER know, but wish they did.

Original article

How to Build Muscle - The One Critical Mistake You May Be Making

Like everybody, when I first started bodybuilding I made mistakes-to be honest I made so many that it was a joke. So in this article I am going to list the one crucial that you may be making-a mistake that can be holding you back in the gym, and what to do about it.

GOING HEAVY AT ALL COSTS

Yep, this is one of the biggest mistakes beginning and even advanced bodybuilders make. They feel that by simply adding more and more weight to the bar-or dumbbells-they will get massive. And while it is true that getting stronger is one way to get bigger, it is also true that if you are simply adding weight to add weight you are on the fast track to injury.

For example, people always complain that they cannot seem to get the old biceps to grow, then you watch them train and you figure out why. When these lifters curl, they are using every muscle EXCEPT the biceps to lift the weight. And then the wonder why they are not seeing any increase in arm size.

WHAT DO TO

If this sounds like you-do not sweat it. Swallow your ego (yes I know it is hard) and take some weight off the bar and do each rep slowly and in control. Please do not confuse this with doing super slow reps where you take thirty seconds to lift the weight and thirty seconds to lower it.

NO!

But take the time to feel the biceps working with each rep-and do not be afraid to take even more weight off the bar if you have to. Remember this is bodybuilding not power lifting. When you get up on stage or are at the beach, no one is going to care about how much weight you can lift-you will either look good or you will not.

ONE MORE POINT

Along with this, try doing slightly higher reps per set-like sets of twelve to fifteen reps. I say this because when people start adding massive amounts of weight to the bar they tend to drop the reps (if you want to call them that) down to doing singles, doubles and triples. So by going up in reps, this will be a new stimulus to the biceps which can lead to new gains.
CONCLUSION

I know taking weight off the bar is tough, but just remember, by using less weight you will actually be helping yourself gain. And chances are those gains will be in the form of new muscle. Not a bad trade-off if you ask me!

GO FOR IT

Want to learn how to build muscle faster than ever before? Then visit http://www.howtobuildmuscleguide.com/ to get your FREE Five Secrets Report that exposes muscle building secrets that most bodybuilders will NEVER know, but wish they did.

Original article

Periodization and Muscle Building

Periodization is a training method or better said a plan that is used in bodybuilding to divide the workout season in different phases. The question is why should anyone even bother to plan for the whole season? The answer is simple. Periodization is a way to change goals during the season reset your objective, training strategy and to avoid body and mind adaptation.

The main reason periodization is important in bodybuilding is adaptation. If you are an advanced bodybuilder, you have probably noticed that no matter what workout routine you have been on, muscle development is getting slower and slower as the days go by. Muscles tend to adjust to the pressure and your aim should be to change things, set new goals and new workout routines in order to "surprise" your body and restart the muscle growth process.

Periodization is also a great tool to awaken your interest for bodybuilding and helps improve your desire for hard training. Keeping the same training routines and adopting the same goals for a longer period of time will most probably cause you to get bored and in some cases to stop training! I am sure this is something nobody wants to occur.

So, how do we apply periodization? We simply divide the training season in four phases three months long each. Each phase has a different training goal:

Phase 1 Building Muscle Mass
I would recommend starting this phase somewhere in September. Focus on heavy weights and high intensity. Keep your cardio light and do not train more than two body parts in every session. Increase your calorie intake from carbohydrates and try to avoid extra fats. During this phase alter your mass building routine once.

Phase 2 Strength Training
This period will give you the opportunity to increase your strength and experiment on new exercises and routines, which you will be using at the bulking and the definition phases. Your goal should be to add some muscle but primary to strengthen the muscles you gained in the previous phases. Watch your diet and your supplementation and rest properly.

Phase 3 Cutting and Muscle Definition
After covering the previous phase you have probably gained some valuable mass pounds. Your goal in phase three should be to reduce your body fat percentage and define your muscles. In order to achieve that you must increase your reps while you keep the weights at 70% of your maximum lifting load. Double the frequency of cardio exercise and reduce your carbohydrate and fat intake.

Phase 4 Maintaining and recovering
This periodization phase should be carried out during summer. Your objective is to rest, recover and maintain the muscles you gained with hard work. Reduce your workout sessions to three a week. Keep your rep range between 10 to 12 reps. Now is the right time to take some time off the gym. A total stop of every activity for 2-3 weeks once a year can only be beneficial.

As a conclusion we might say that periodization can help you reach your goals and build the muscle you were always dreaming of.

Keep those muscles pumping!

Chris G Pap
Since 1993 involved in bodybuilding and fitness area.Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition.
http://www.strengthtrainingmuscle.com/

Original article