Gym Workouts

Posts Tagged ‘build muscle mass’

There is much advice floating around both on and offline about how to build muscle fast. As a personal trainer myself here are a few little known facts, building muscle tips and secrets that I personally consider worth your while contemplating on your quest to build muscle mass:

I often hear that you should train each muscle group just once a week. Whilst this may be provide optimal progress for extremely hardgainers it is not true for the vast majority of people. Sure, you should steer clear of overtraining but like most things in life you won’t improve at something by practicing it only once per week, this is true to a certain degree in bodybuilding too. Muscle groups should be hit at least twice a week, no less. In fact ideally you should push your body through periods of near overtraining an then drop off into periods of undertraining. This provides times when there is a lot of stress for the body to handle and other times when the body has more time to recover and build momentum for another push. Training plateaus can be avoided by doing this.

Make sure your workouts last no longer than 45 mintues. If you deem that time limit to short then possibly your workout is not short enough or you are not staying focussed and working out intensely. 45 minutes will be plenty if you really focus on intensity and avoid distractions. If your training session lasts more than this then testosterone levels fall significantly because of the increased cortisol production which actually causes the body to eat muscle tissue plus store fat. opposite to that which we need.

Ideally you should cycle your training. after a period of time your body will no longer be triggered into growth by the same old workout as it will have adapted to handle this already. You should try to switch your routine a little bit before gains start to diminish. You should also avoid switching your routine too often. Doing so could confuse your bodies muscles overly so and stop it working its way into a nice groove.

Big gains are unlikely to occur for you if you don’t use the correct exercises. The right exercises are exercises that allow you to perform multi-joint movements and are know as compound exercises. The time proven exercises being: bench presses, rows, squats, pull ups, shoulder presses plus any exercise that moves your entire bod through air ie, not just moving individual limbs. If you use these exercises, with a few of their variations and correct muscle building nutrition then you can’t help but stimulate muscle mass growth. With those tips in mind, go hit the gym and build some serious muscle mass.

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As you have already gotten past the headline you probably know what a hardgainer is. However for those of you that do not then basically it is someone who finds it really difficult to put on weight: fat or muscle! Often this is said to be caused by that person having a fast metabolism.

Metabolism or metabolic rate refers to the rate at which your body burns up the calories it has taken on whilst performing the natural reactions of the body. If your metabolism is particularly slow then it will be easier to put on fat tissue as you are not burning up as many calories at rest as someone with a faster metabolism.

For supporting muscle gains we should be trying to creat a surplus amount of calories, this is difficult for hardgainers as they rapaidly use up their calories even at rest. So, what actions can hardgainers take to overcome this? Here is our how to build muscle up guide for hardgainers:

1) Keep the cardio workouts to a minimum. Aerobic workouts will clearly consume calories during the exercise but will also increase your metabolic rate so that you continue to burn off calories at a faster speed even when resting. You must avoid this if you are trying to create an excess number of calories.

2) Eat for two people! You need to take on board heaps of calories. To do this, simply try to double the amount of food that you would normally eat at every meal. Buy some large sized bowls and plates so that you will not forget about this.

3) Eat 5-7 meals every single day. This is critical to build muscle mass. Your body is only capable of extracting out of the food a certain amount of nutrients at any given time so small frequently meals are necessary to make the most of its capacity. Eating 2-3 meals per day is claimed to slow down the bodies metabolism which is true but this doesn’t mean it is something that hardgainers sould do. Why? Because your body can flip into a starvation state where it releases particular chemicals that actually inhibit the muscle building process.

4) Make use of supplemements. Take full advantage of the numerous excellent supplements that are available such as protein shakes and meal replacement powders. These include huge amounts of exactly the ingredients you should be getting. Excellent moments to consume them are immediately post training and immediately prior to training a this is when your body needs them the most.

Stop doing exercises that isolate muscles singularly like concentration curls, stick with compound multi-joint exercises. Your sessions need to involve: dead lifts, pull ups, squats and bench presses. These are the easiest and fastest exercises that will build muscles mass fast in the correct places.

6) Stop performing so many exercises and sets. Growth can be stimulated in only 40 minute sessions consisting of only 3 sets for each body part and as few as 10 sets a session. More is often worse for hardgainers! Stimulate growth then leave the gym as soon as possible and asve your calories for supporting muscle growth.

7) Drink ample amounts of water. It is necessary for nearly all reactions in the body so this is a real must. Drink lots and often.

There we have it, try those tips out. Wait for the results and see what they are after a couple of months before you judge them. Just go for it? I hope you found our how to build muscle up tips useful.

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As we are all aware a good muscle building diet is critical to build muscle up. What is also important is the timing of your meals. Two hours before your workout is when I advise you to eat your meal.This should provide plentyof time to so that you don’t start your workout when you are bloated or still feeling full and sluggish.

Ideally this preworkout meal should be something that you are used to and that you know won’t make you feel heavy and bloated as you want to be at your best to give your all in the gym. Make sure it includes slow burning energy such as from rice or oatmeal and that you eat the protein part first. You are in danger of becoming tired if you eat the protein after the carbohydrate. This happens because both the protein and carbohydrate cause the body to release certain chemicals that affect the brain. Protein stimulates the release of tyrosine which signals your brain to be alert and energetic as opposed to the carbohydrate which stimulates the release of tryptophan and instructs the brain to make you feel tired. Therefore always take on the carbohydrate second.

If you really want to know how to build muscles quickly then great advice is to drink a protein and carbohydrate shake about half an hour before you workout. This will really boost your energy levels for your gym session. Ingredients should include whey protein, maltodextrin, wxymaize or dextrose. The total drink should have around 25 grams of protein and about forty grams of carbs. Doing this will increase your bodies insulin levels which is one of the bodies strongest muscle building hormones. Furthermore it will also stifle the amount of cortisol that is made by your body which has a very bad impact on muscle building.

Remember working out when you are already hungry and tired is not a good thing, you certainly won’t be breaking any personal bests. Always try to have fruit or meal replacement powders or bars handy should you not have time for a proper pre-workout meal.

If you are a regular coffee drinker then try and switch your coffee for a green tea which contains less caffeine but has lots more health benefits. One more thing, don’t forget to keep taking on board the water all day. Ok bear those things in mind and you’ll be hitting the gym in peak mode for an awesome muscle stimulating workout which you will be able to grow from because you will have had the correct muscle building nutrition.

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Normally bodybuilding articles talk about how to build muscle up, diet, training workouts, muscle building nutrition and so on, however whilst these are all really important there is one things slightly different I would like to introduce to you and your muscle building armoury. It is known as the reticular activating system (RAV).

The RAV works together with the visual componenet of our brain and diverts our attention to specific things that our sub conscious has programmed into it, to be important to achieve our goals. The everyday actions, sights, sounds,preferences and so on that we experience daily are all due to our sub conscious thought process that is always running.

Neuroscientists now have evidence to prove this and therefore even skeptics should belive now that positive thinking and the law of attraction work. If you do not know what the law of attraction is it is basically the premise that ‘what you think about, you bring about’ or ‘thoughts become things’. Now previously this was considered a bit to new agey for most people however there is a growing acceptance of this approach worldwide.

Now it doesn’t really matter if you adopt the neuro-scientists point of view about it or the new age approach to this as it will still work. So by programming our subconscious we are able to activate our RAV which in turn will lead us to take the correct steps towards our goals as we will simply be noticing and identifying these things more. Some people will come across strange co-incidences that will help there progress which is not uncommon and often gives this ‘law of attraction’ an unearthly feel whereas the truth is those things were probably there waiting to be found all along!

What can a bodybuilder do to benefit from this? Well consider now your present thought patterns. What is it precisely that you are saying to yourself on day to day basis. Are they thoughts such as ‘losing weight is impossible for me’ or ‘My muscles won’t grow’ for if they are then that is precisely what your RAV system is selecting for you to notice and take action upon on a day to day basis. It is therefore your everyday sub conscious thought process that you need to alter to positive muscle building thought processes such as: ‘muscle mass come quickly and easily’ or ‘I am getting huge fast’ and so on.

How can you go about changing these thought patterns? Here are a couple of things to try:

1)       Visualisation: first you need to set aside 5 minutes or so each day to do this. Simply shut your eyes and visulaise in your minds eye precisely how you want your body to look. Large biceps, huge chest muscle, enormous thighs and so on, ensure that you can see as clearly as possible this vision and keep it in your minds eye with a sense of strong self belief.’

2)       Speak out aloud clearly and confidently simple statements like: I am extremely fit and healthy, I am huge and muscular, I am growing more and more each day and so on.

Go through these everyday. For most people just 21-30 days is all that is required to over ride the old thought patterns and to start operating on the new ones. Following that, don’t stop doing them keep going to continually reaffirm your new thought patterns.

If you doubt that this is effective then I suggest that you take a look at a few sportsmens autobiographies or sports studies books, I gaurantee that you will find these processes talked about in depth, especially visualisation which is an awesomely effective technique that deserves daily usage!

Ok with these positive thoughts and feelings in mind, go build muscle mass!

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‘Why am I not getting any bigger?’ is one of the most frequently asked questions around the world by bodybuilders. After all you are training hard, with good muscle building nutrition in your diet, yet your gains are still minimal. The feeling of frustration can be extremely demotivating after so many months of hardwork. So, what exactly is the answer? Well, there are a few likely causes, see if any of these ring a bell with you, together they show you how to build muscle up:

1) Are you consuming enough calories? Many hardgainers are simply under eaters. As this really is a massive cause of lack of muscle mass. Eating lots and often is the key to weight gain in bodybuilding! Eating every two hours is a good guideline and will enable you to take on board as many calories as possible. Make sure you snack lots on food such as: dried fruit and nuts, yoghurt, cottage cheese,  cereal and milk, protein bars, fresh fruit, and protein shakes, etc

2) Are you getting enough protein? To build muscle mass fast you should aim for 1.5 grams of protein per pound of body weight daily. Excellent protein sources include: chicken, fish, turkey as well as dairy products. As you want to bulk up do not by the low fat variety for every product you need the excess calories. of course you require decent quality calories but you can do a ripping stage at a later date to remove excess body fat. making use of whey protein shakes is an excellent way to increase your protein intake, the larger tubs of course are normally better value of money.

3) Have your routines ceased to be useful? If you can dictate out loud your session off the cuff then that likely means you have been using the same workout for a decent length of time already. If you are not provoking your body to grow in new and different ways then it simply is not going to grow. Trying playing around with things like drop sets, partials, negatives, aided lifts and such like. You can even just reverse the order of your routine and see what difference that makes, how about 10 sets of 10 reps to failure on just one major exercise such as the bench press (get ready to be sore!) or even allow yourself a week off from working out and let your body totally recover. Make sure you use any of the endless variations that are possible.

4) Are you getting enough down time? Did you ever see anyone walk into a fitness centre workout and then come out having put on half a stone of muscle? Never. Clearly then you build muscle mass when you are at home and not when you are lifting barbells. You will certainly be limiting your muscle growth if you are not getting enough rest time. If anything you ought to be giving yourself too much time to grow rather than too little. Try dropping to working a muscle group just once a week. Also reducing the number of sets per body part, how about a maximum of 3-5 really intense sets per body part per workout. Think that is not nearly enough, give them a go and see what happens!

5) Is your water intake high enough? You will limit your progress if you don’t get an adequate supply of water. To build muscle mass copious amount of water is required. Always carry a water bottle with you and use it frequently.

So the original question: ‘Why am I not getting bigger?’ as you can tell certainly has more than one response. After viewing the guidelines above don’t forget them, try and make the necessary changes today. If you are not meeting just one of the above points then you may well have found the reason for your limited growth. Some alterations are needed if any of these points are not being properly dealt with. Certainly there are a huge variety of reasons why you aren’t building muscle mass fast but they are the typical probelms. Now go hit the gym and gain some weight!

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Everyone knows to build muscle up one of the best exercises for the upper body is the bench press. As always certainly one of the questions near the top of bodybuilders lists is: how much can you bench press?’. Whilst it may not be the best measure of overall strength it does have a certain macho feel to it and a big bench press is certainly very impressive. So lets cut to the chase and find out how to build muscle now and get a bigger bench press:

Grow your triceps. As musch as two thirds of the entire muscle mass on your arms comes from the tricep muscle. it is more than likely that weak tris are restricting your bench press progress. The best exercises to build muscle mass on your triceps are using barbells and dumbells: close grip bench-presses and skull crushers. Isolation exercises like tricep press-downs are less effective. They can certainly aid in increasing your benchpress.

Try training your triceps separately. Usually bodybuilding programs recommend that you train the chest in the same session as the triceps. Try training them on their own for a change. Doing so enables you to really shred them intensely and stimulate that muscle to grow. Do this over a period of a few weeks and then go back and see how many more weight discs you can press.

Variety. have you been doing the same old routine for months on end? time to switch things around a bit. Your muscle won’. Keep changing things, they can be subtle changes like altering the grip width or reversing the order of your routine or they can be larger changes like doing super sets, compound sets and so on, these will give you a real pump by the way.

Make sure you are not doing too much! While with most things in life more is better, in muscle building this is not quite true. Too much training for your chest muscles means it takes longer for them to recover and develop. Do not focus on quantity rather go for intensity and quality instead. A short intense workout is much more effective than a long drawn out one.

Quality rest. Muscles are not about to grow whilst you are working out! At rest is when they grow. You won’t grow if you don’t allow enough time to grow. Of course, never train when your muscles are sore and a good guideline is only do 6-9 sets each session for the chest, more than this risks over training.

Take a break from training. if you have hit a chest muscle mass building plateau then have a break. Allow your body to fully recuperate and eradicate all the strains and return a week or so later doubly motivated.

Push your chest muscle harder by doing negatives on the weight bench. Negatives are when you find two spotters to intially aid you to press the weight but who then let you take the full weight and lower it by yourself under slow complete control. This is done because people are able to lower more than they can lift. Therefore if we can get the body lowering more weight it is probable that this will aid us for the effort phase also. The negative portion of the lift is proven to develop more muscle growth than the effort phase.

Check your diet. Are you eating 5-7 meals a day with approximately 1 gram of protein per pound of body weight? If you are not then it is quite possible that you are restricting your gains by not adopting fully a muscle building diet. In each meal try to get them divided as follows: 50% carbohydrate, 30% protein and the remainder can be compiled of fats. Use supplements if you can such as whey protein, essential fatty acids and multi-vitamins.

Ensure correct technique. Are you pressing correctly. Faulty technique can push the focus away from the pectoral muscle group and place you at a heightened risk of getting injured. Check that you are not constantly moving your feet up off the floor and that your grip is not too narrow or too broad, these are two mistakes that are easy to make.

By following the guidelines above you will be giving yourself the best chance to build muscle mass on your chest fast. Go get them!

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All bodybuilders want to increase their size at a faster rate. No-one wants to wait for results, we all want results now or if not then yesterday. So it is very frustrating that it takes months or years to build muscle mass. However we can significantly decreas the amount of time it takes to build muscle mass. So here are 10 hot tips that show you how to build muscle up fast. Here they are:

1. The Overload Concept. This basically means that you have to increase or improve the workload you do every workout. You must constantly strive for improvements in order to keep pushing your muscle to the limits to stimulate growth. By always changing the demands placed on the bodies muscles we can keep triggering muscle growth.

2. Keep your reps between 8-12. This range of reps is proven to stimulate the most muscle growth for size. Whilst the 3-6 rep range will increase strength it doesn’t always lead to massive size increases. In the 15 plus category you can create muscle growth but it will be in a different type of muscle fiber which doesn’t increase in size so much, although your body will gain endurance.

3. No more than 6-9 sets should be done for any particular bodypart per session. You put yourself at a high risk of overtraining by doing more than that. This will keep your workouts shorter and sharper and avoid the body releasing catabolic hormones which actually don’t help you build muscle. In any case try to keep your workout down to 45 minutes so it is nice and intense.

4. Consume enough calories. Muscle growth has to be supported by an intake of excess calories. Excess calories are needed for muscle to grow. You need to consume plenty of rice, pasta, breads, fish, and lean whit meat ast these are sources of quality calories.

5. Increase your protein intake. Protein is required for muscle to be repaired and built. You cannot build muscle fast without enough protein. You can get an approximate calculation of the protein you need by:
Your Lean Weight Mass in kg multiplied by 2.75 = Each day this is your protein intake target

You need to first know your percentage bodyfat to calculate your lean mass weight. This can be undertaken at any gym or an easier way is to eat one gram of protein per pound of your bodyweight.

6. Take on fat! This is solid advice as increases the amount of anabolic muscle building hormones released by the body. Some people use steroids to increaese this however a good bodybuilding diet will do this naturally to some extent.

7. Liquids. A great deal of chemical reactions in the body, such as those responsible for muscle building, require copious amounts of water in order to take place. It is much better therefore to increase the amount of water you take on board. This is often overlooked by people looking to build muscle fast.

8. Limit the number of aerobic workouts you do. This is because cardio workouts release the catabolic hormone that actually can lead to muscle tissue being broken down, the exact opposite of what you want. it will at the same time decrease the number of calories that your body has that you wish to conserve so that you can build muscle as you are resting.

9. My personal favourite is sleep. Your muscles can only grow and repair themselves during periods of rest and sleep is clearly a key rest period. Brink a protein shake before retiring. Te worst thing you can do is limit your body of nutrients whilst it is resting as it is the perfect time to grow. During sleep growth hormones are released, your muscles experience increased blood flow and your metabolic rate slows down. These are all ideal combinations for fast muscle building.

10. Remain dedicated. Never quit trying to achieve your goals. You won’t be turning in to. Over a three month period if you follow the above guidelines then you will experience an increase in muscle mass which could be considerable. The above tips are practiced by many experienced bodybuilders and I assure you they really do show you how to build muscle up fast.

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We all know that very close to the top os bodybuilders shopping list is a large set of impressive biceps. They are extremely visible and eye catching and will win you heaps of admiration quickly. so, how come then so many bodybuilders still have no real bicep size even after months or years of bicep training.

Well, it may come as a suprise that this set of muscles are one of the most poorly trained set of muscles. By that I mean so many bodybuilders try to build bicep muscle mass in completely the wrong way.

Here we shall lay down a few basic rules to ensure you stay on the road to building bicep mass fast. So here is out brief biceps guide how to build up muscles fast .

1) Your guns get loads of work already in rowing exercises that you will probably have in your back routine. Therefore focus on getting better at these exercises and your biceps will follow and get larger.

2) Don’t do too many set for your biceps. This is easily done, as already mentioned they are worked heavily on back exercises so stick to a absolute maximum of 4 sets of specific bicep work and in fact two sets will be plenty for most people.

3) Select the correct exercises. The number one bicep mass builders are underhand pull ups and rowing movements. If you really have to train your guns more than standing barbell curls will be your best bet. Steer clear of shaping exercises like seated concentration curls which are designed as exercise to shape and carve already large muscles. if that doesn’t sound like you then other exercises will be more suitable.

4) Stick to the rep range of between 5 and size for maximum muscle size gains. Make sure you keep progressing by using a training log to track your progress. This allows you to set targets for each workout which is both motivating and ideal to review your progress. Next up muscle building nutrition.

5) Are you getting enough calories inside you. You need to be eating enough to create a surplus of calories in your body that can then be used to support muscle growth. Eat 5-7 times daily and include foods such as leafy green vegetables, fruit, fish, lean white meat, breads, pasts, and rice. These are the kinds of nutritional foods that can boost your bicep growth.

6) Are you resting enough. You are probably aware of the fact that muscles don’t increase in size and grow whilst you are actually working out, they do it whilst you are resting. So, don’t you think it is only just common sense to give them plenty of rest. If you are not then you are wasting your time trying to build muscle.

So there we have it, our brief muscle building guide to biceps. Check you are following those guidelines and you may just boost your bicep size and build up muscle mass quicker than you expected. Just do it!

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“Do I need to go to join a gym in order to workout and build muscle” is a common question often asked?. Without a doubt the response is a ‘no’. Of course there are disadvantages and advantages of working out both in a gym and at home. You can easily build muscle home.

Working out in a regular gym allows you access to all sorts of new and different types of equipment, you can get professional advice easily as well, plus it is likely to be much safer. However working out in a gym can be quite annoying at times if you have to que up for a piece of equipment or the other people working out there are not really as motivated as you are and are sat chatting about the latest television series or whatever.

There are many positves to training at home such as: very low cost, no travelling, train with your shirt off, listen to your own tunes, know waiting for certain equipment and you can yell at the bar as much as you want.

The downsides however are that you will have to make an initial outlay to buy some new equipment, however this equipment will likely last for a long time and can always be sold second hand anytime, you may also get some harsh words from your significant other if you take up to much space in the house.

Working-out at home allows you to build muscle mass at your convenience and if you go by the following how to build muscles fast at home guidelines you should not have a problem working-out at home:

1)Find a suitably large space, such as a garage, basement or spare room. A much safer option is to workout on a ground floor as it will be stronger. A well ventilated area would also be a bonus. Water proof your garage if that is where you workout as this will stop water making your weights rust.

2)Remove anything easily damaged permanently. There is a classic clip on youtube of a guy working out at home who whilst doing barbell curls puts the end of the barbell through the side of a fish tank! A good laugh unless you are the owner of the tank. Try to get a permanent set training spot, this will prevent any future mistakes like this. Imagine slipping a barbell into the scrren of a plasma tv ot dropping a dumbell on a new laptop, not too much fun.

3)Get the following pieces of equipment as a minimum: a set of cast iron dumbells and barbells, a weight bench, squat stand, a mat and a pull-up bar. There is a wide array of home gym equipment around by ensure that you purchase a strong and durable item as it will take an amazing amount of pressure over its lifetime!

4) Set out a decent workout. With the above equipment you can do all the classic muscle building exercises that will build muscle mass. Bench-presses, pull-ups, squats, dead lifts are all must have multi-joint exercises which should be used followed by exercises such as: barbell curls, upright rows, shrugs, lunges, shoulder presses, lateral raises and bent over rows are also great to include.

5) Consider the dangers. As you are going to be working out solo then get a friend over to help you if you are thinking of doing any heavy one rep maximums as this will help ensure your safety. Always ensure weights are securely locked on to the barbell. Some weight benches allow you to put a pin in at the bottom of your lift, when the barbell is just above your chest, do this as if you can’t press it back up then you can rest it on the pins, do the same on the squat stand too.

So, by following the above ‘how to build muscle home guidelines’ you can have a great workout, build heaps of muscle mass and all in the convenience of your own home.

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People who are learning how to build muscle mass at the gym approach me all the time with all kinds of questions. One of the things I am asked most is – does alcohol drinking have any affect on gaining muscle. Well if you had that question in mind than I’m sorry to disappoint you, but yes, consuming alcohol has a very direct, and negative effect on the results you will get with your burn fat gain muscle efforts.     The damages that alcohol causes the human body are far worse than most people tend to think. Because of that, you should get a clearer understanding of how it effects your muscle building efforts. Understand that alcohol is basically a drug. And while we are not trying to preach here, you, as a person who wants to develop your body and keep healthy, should be aware of the effects that alcohol has on your health in general, and on muscle building specifically.   1) Alcohol has a negative affect on protein synthesis.

Protein synthesis is the process that takes place in your body, in which amino acids are joined into whole proteins. Too much alcohol slows this process down by twenty percent or more. Because building muscle uses proteins in the process, you can see the problem we have right here.

Testosterone levels in the body decrease as Alcohol evenly increases estrogen levels. If you have a low level of testosterone flowing through your body, than your ability to build muscle decreases, as this is a hormone essential to building muscle.   3) Alcohol promotes dehydration. Alcohol in your system means the body invests huge effort in clearing it out. This pulls water resources from the body. As you may guess, this is very bad for the muscle building process that requires a lot of water. It can also be very dangerous. It's a well known fact the drinking forces minerals and vitamins out of your body. Vitamins A, C, all the B’s, zinc, calcium and phosphorus are being drained at a rapid pace from your body, as soon as alcohol hits the system. Many vitamins are involved in the process of muscle building, so losing them definitely hurts the process.    5) Alcohols makes it harder to rid of fat. Alcohol is 7 calories per gram, and that’s a lot. Fat storage is no good for anyone who considers himeslf a muscle builder. Drinking alcohol is a habbit many people use for fun and relaxation. Having fun is good, but if you over do it with alcohol consumption that all your muscle building efforts will suffer. No need to panic - some alcohol drinking from rime to time is OK. Just keep it under control.  If you do find yourself drinking too much, at least make sure you drink a lot of water and take some vitamins, as well as a protein rich meal. Next time you ask how to burn fat and build muscle you will know that drinking in a part of the solution. Being aware of the risk and damages that are caused by drinking to your body are half the battle. If you take care to keep the damage to a minimum than your building muscle efforts will not be effected too much.  

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