Gym Workouts

Posts Tagged ‘natural muscle building’

The focus of this report is the natural muscle maker. We’re hopeful that your search will be over if you have been struggling to find some natural muscle building tips, after you have seen our report.

Our first focus is lifting your own body weight, one of the most ignored and rarely used natural muscle building technique known. It has slowly slipped off the radar since the use of the weight machines but it used to be commonly used as part of all muscle gain programs. It’s really incredible as it holds huge muscle gain potential.

Other than the introduction of the machine,we inquire why do you not see people doing 3 sets of 20 pull ups at the gym any we believe for most part that its just really hard. Or perhaps that it’s just not cool anymore.Many will think twice about how maybe “un-cool” body weight training is if you watch anyone do 30 slow controlled pull ups with their top off .

It is really quiet astonishing how many people can lift heavy weights but strain horribly to do a set of one legged squat or 20 press ups. Its something to really consider about and i am not saying that raising weight is a waste of your time.

The bench marks you should be trying to achieve for Natural Muscle Building.

Push Ups – 80 push ups is the objective.it is a mission as it sounds. I guarantee that if you can achieve this, you will do many bench press straight of the bat when you start into lifting weight.

Chin Ups – get a solid set of 20 slow controlled chin ups done and building your triceps,shoulders and lats will be on the right track.

Pull Ups- Same as the chin up, the absolute upper body workout exercise, 1 set of 20.

Leg Squats, on single leg – the first target for this exercise is 1 set of 20. It doesn’t sound like a lot give it a go definitely you shall be amazed.

You will be in a very solid position to hit the gym and start lifting serious weights if you can reach these goals. It reduces your chance of injury as a solid basis of fitness and strength has definitely been created.

A must know awesome natural muscle building tip!

To vary your routine rotate the muscle groups you work out in your weight training program every 3rd week .

Its a beneficial technique for your body in attaining muscle mass.when training the outcome of this change is elimination of the plateau effect. Your muscle bulk may be remaining the same but you may see that the weight you are lifting is progressing.

As an illustration program, every Sunday you train your biceps, pecs and shoulders. Then revolve to train the same muscle groups on a Thursday after the three week period. The muscle level effect is prevented by this training system and allows your muscle sets to rest and recover properly. On Sunday, for example you will do Thursdays work outs, that is your triceps, calves and thighs .

The results will come through believe us, as the aim of this training method is to vary the muscle building exercises around every 3 weeks . We hope you see the results for yourself in a better muscular body when you try out these normal muscle building methods .

To check out the ultimate natural muscle building guide, click this link!

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Forearm and Wrist Strengthening Exercises ~ Prevent Injury!

As you have probably seen others with experience your always start your muscles slowly with a little warm up to prevent injury. Don’t overwork them right out the gate. Your injury will delay your progress tremendously and not worth delaying your road to more fit, healthy and strong body. You can get your muscle growth started at a safe and injury free pace by starting with only one forearm and one wrist strengthening exercise per workout routine day. It is usually reasonable to begin with two sets of any of the 5 exercises listed below with 10 reps per set. Once you have completed your first week review your success and begin to gradually increase.

            Forearm and Wrist Strengthening Exercises

                             ~ THE HAND GRIPPER 

No surprise here that this exercise develops grip strength. Need to crush something or twist open a jar? Then this is for you. Don’t let the simplicity of this exercise fool you; it’s going to be hard to accomplish more than a few reps if you’re a beginner.
To perform this exercise:
Hold the hand gripper with one hand lightly when you begin. Then squeeze until the hand gripper’s handles touch or nearly touch, then release your grip.

Cable Machine Wrist Strengthening Exercises (Wrist Curls) 

Connect a cable stir-up attachment to a low pulley cable, work one wrist at a time, if you want to work both forearms, you can attach a straight bar. When used in a controlled environment this forearm exercise is one of the best used to gain muscle in that area. Work by kneeling over a bench, having your forearms resting on the bench, to help isolate the wrist muscles, grasp the cable attachment with your palms facing down.

Keep your forearms in contact with the bench while you smoothly and slowly raise and lower the weight.

Your wrist should be close to the edge of the bench while your forearms also keep contact with the bench.

these forearm and wrist straightening exercises can be performed in a standing position ~ keep your hands pulled in close to your body at waist level.

                  REVERSE WRIST CURLS

These work the bottom side of the forearm and wrist muscles. This is similar to doing wrist curls.

To perform this exercise:
o In a sitting position, rest forearms on the tops of your thighs. (For greater stability, kneel in front of a bench and rest your forearms on it.)
Keep your wrist resting on the bench or your knees. Dumbbells are held with palms facing upward.
o Lift up the weight, moving only your wrists.
o Lower weights to the starting position.     

           Wrist Strengthening Exercises ~ WRIST CURLS 

These work the top side of the forearm and the wrist muscles. You should always try to prevent injury by using light to moderate weights and refrain from overstretching.
To perform this exercise:
o In a sitting position, rest forearms on the tops of your thighs. (For greater stability, kneel in front of a bench and rest your forearms on it.)
o Wrists should rest on the knees (or a flat bench). Dumbbells are held with palms facing downward.
o Lift up the weight, moving only your wrists.
As you return to the starting position slowly lower your weights.

 
                         HANGING WEIGHT ROLL-UP 

You will really feel ‘the burn’ with this exercise. As a beginner, one set may be all you’re able to do.
To perform this exercise:
o Tie one end of a rope (at least five feet long) around a light-to-moderate weight dumbbell or plate.
o Tie the other end to the mid part of a sturdy stick (about two feet lengthwise) or your stripped-down dumbbell. Even a steel pipe can be used.
o Holding the stick or pipe in both hands, use a back-and-forth wrist twisting motion to wind up the hanging rope.
o Unwind the rope and repeat (if you’re able).

              REVERSE GRIP DUMBBELL/BARBELL CURLS

Used for building biceps and for building forearm muscularity.
To carry out this exercise:
o Standing, grasp your dumbbells or barbell in an overhand position.
o Arms should hang down in front of your body with elbows firmly at your sides.
o Lift up the weight, keeping your upper arms stationary.
o Lower your weights to the starting position.

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Here you will learn how important is natural muscle building instead of going on the “bad side” using steroids and other supplements to help yourself gaining muscles in a really fast time. Know that, if you follow this basic steps you will get same results and your health will only improve.

If you are not competing in bodybuilding competitions you really do not need to take steroids because you will cause only bad things to your body and health. You can obtain same effects following the ideal nutrition and weekly muscle building workouts and also taking some of the very basic supplements, like Whey.

When it comes to nutrition which feeds your muscles, you need to know some basic things. Nutrition is more important than workout, so you need to follow both if you want to see results. In natural muscle building you need to eat 6 times per day. You need to eat proteins like meat and low carbohydrates or fat, usually in a ratio of 50:50:20. Junk food is one of the things that will slow your results because you will get fat over your muscles which will cause them to look fat.

The best supplements are Whey and Fat Burners. You don't need any other supplements, they will not help you if you do not follow given nutrition program and workout program. So first try to follow both and then use supplements. Use whey after every daily workout and Fat Burners usually are taken half hour before you go running.

When it comes to workout, you need to go in GYM around 3-5 times per week. Usually on each workout day you work on two muscle categories from chest, legs, shoulders, biceps, triceps, back… For each muscle category you should do specific exercises, daily you should do 4 different exercises with 3-4 routines of 10-6 reps to gain maximum results. Keep pumping your muscles and do not lose the concentration during the exercises.

You will see that if you follow this very basic tips for natural muscle building you will see results in weeks time because you will change your nutrition program and also workout program which will cause muscle building. Are you ready for that challenge?

Technorati Tags: Build Muscle, muscle building, muscle building techniques, muscle building workouts, natural muscle building