Archive for September, 2013

When learning how to build muscle, the key part in the equation is to do the correct exercises when wanting to gain a lot of mass fast! What most people don’t know is that one can’t just go into the gym, do 100 bicep curls,100 leg extensions, and 100 pushups in order to pack on 5 pounds of lean muscle. So what must someone do to gain muscle quick? Easy, Compound Lifts. These are things such as Clean&Press, Bench-press, Squats, Dead-lifts, Military Press, and so on. The reason why these specific types of lifts work so much better than an isolated lift ,such as a basic bicep curl, is because you are working out 4 or 5 different muscle groups at the same time, instead of one.

The way the muscle tissue handles vigorous exercise is quite extraordinary when it comes to gaining more muscle. When lifting weights, you tear muscle fibers microscopically. This means you are actually damaging the muscles when working out! This is why our muscles will feel sore after a hard workout. During resting periods of relaxation and mostly sleep, muscles undergo protein synthesis which enables them to heal. The reason this is, is so when the event comes that we have to damage more muscle tissue, out muscles will be BIGGER and much STRONGER than before. Now what happens when people get hurt is they life too much weight and their muscles actually tear! Which is why it is best to practice safe lifting and you should know what to do when trying to build muscle with compound lifting.

I will go over in detail the best Upper body and Lower body workouts to practice for optimum muscle growth. First lets cover Upper.

Bench Press

Muscles Worked:

  • Pectoralis Major
  • Pectoralis Minor
  • Anterior Deltoid
  • Triceps Brachii
  • Serratus Anterior
  • Coracobrachialis

Clean&Press

Muscles Worked:

  • Deltoids
  • Triceps Brachii
  • Biceps Brachii
  • Erector Spinae
  • Hamstrings
  • Glutes
  • Calves
  • Rectus Abdominis

Military Press

Muscles Worked:

  • Anterior Deltoid
  • Medial Deltoid
  • Trapezius
  • Upper Pectorals
  • Triceps Brachii
  • Serratus Anterior
  • Supraspinatus

Now here are some key lower body exercises to help build muscle and enables you to have stronger legs.

Squats

Muscles Worked:

  • Quadriceps
  • Glutes
  • Adductors
  • Hamstrings
  • Erector Spinae
  • Rectus Abdominis

Deadlifts

Muscles Worked:

  • Erector Spinae
  • Trapezius
  • Glutes
  • Quadriceps
  • Rectus Abdominis

Lunges

Muscles Worked:

  • Trapezius
  • Glutes
  • Quadriceps
  • Hamstrings
  • Calves

If done correctly, these workouts will be a guaranteed success in your path to building muscle fast. These have personally helped me and are not complicated at all. They usually take a week or so getting the technique down, just don’t be afraid to try out something new. Now all you need is to learn how to pack on some serious calories with a fulfilling and healthy diet. EAT, TRAIN, GAIN!

http://www.streetarticles.com/build-muscle/how-to-build-muscle-best-workouts-to-gain-weight

What’s Sumo Deadlifting?

The good old saying on sumo lifting was, “If you are small, choose to do sumo; if you are tall might as well do conventional deadlifting”. This specific notion could hardly be more wrong. On the contrary, almost all novices ought to at first build their own base through standard deadlifting, groups of 5 reps, to develop an incredible base.

Sumo Deadlift Tips

The same muscle tissues are utilized in sumo as well as standard deadlifting, though the percentages change. Don’t even think for a second that one could accomplish becoming a fantastic sumo deadlifter with out a powerful back. The sumo is a lot more of an “fitness” motion, needing far more mobility.

Every person will need to consider the best posture since there is no size fits all. One factor to remember coming from a leverage perspective is the farther you set the feet, the less the range you will need to move your bar, therefore the significantly less work you need to do, and perhaps, the more weight you can actually draw.

Many people have found that if you set the feet out close to the plates, you can expect to secured the weight out just over the knee, allowing for an incredibly quick stroke. Preferably, you might want the pliability and also hip durability to use that foot position. Your are employed far more in the sumo. Strategy is very important in both variations, in case an individual neglect to maintain your down in the first place in the sumo, you are finished.

The low back is used far more in the ordinary deadlifting, however has a big function in the sumo too. The upper back muscle groups, lats, traps, teres major and minor, and also rhomboids are common essential players too. Grasp needless to say can even be a constraining aspect, along with stomach power.

Sumo Deadlift Method

Your set up in the sumo should proceed like this: Position your feet at the ideal distance, feet must be outside of the bands on the common powerbar, except you’re quite small, with feet pointing a little facing outward. The more you set them in, the harder hip engagement, and the more difficult to grab hold of the bar.

The harder an individual set the feet outwards the better to reach out to the bar, and rather less hip participation. Keep the head upward and also pretend that you are carrying out a tournament squat. The glutes must resume placement first, after that reach down merely enough to seize your bar with gluteus muscles back, as well as head upwards, shins needs to be virtually straight.

Bar should be coming in contact with your shins. Keep your hands and fingers are chalked and for an additional edge, you need to put baby powder on your upper thighs if you are putting on shorts. Right now breathe in and keep it, and force your hips lower really rapidly, and towards the bar. Once they are lowered drive your feet out and through the ground, maintain head up. When it opens the knees drive your through. You have carried out one excellent rep.

Mark Johnson is a bodybuilding and personal training enthusiast. He is a blogger and online marketer. He is also a fan of Mike the Machine, an expert on personal training and body building. If you find this article useful and informative, you can get more unusual but great sumo deadlifting tips from the Machine.

Diets that add to muscle size

Sound nutrition is considered as one of the primary factors of progress for amateur athletes and, in fact, for anyone involved in any sort of exercise. It is crucial to include an adequate amount of proteins in every meal, otherwise the body-in order to find the essential amino acids-will attempt to consume the proteins already existing in the muscles and, the final result will be a reduction of their size, instead of an increase.

Another important tip for anyone wishing to increase his/her muscle size is the systematic inclusion of carbohydrates in his/her daily diet. This is due to the fact that, the daily intake of calories should exceed the respective daily consumption, mainly for two reasons. The first is to maintain the human body homeostasis, i.e. to sustain the body’s form and structure and the second is to satisfy the energy requirements to perform various tasks and activities, such as physical exercise, the ultimate result of which is the development of larger, healthier muscles.

To become more specific, foods which add to muscle size are, first of all fish like salmon, trout and sardines. They all contain the essential amino acids for the normal function of the body and the construction of the muscle tissue. They also provide the body with the necessary material, with which it can repair damaged tissue. Another kind of food, sweet potato, is an exceptional source of potassium and antioxidants, which are essential for the construction of muscle tissue. More specifically, antioxidants play a significant role in the neutralization of free radicals and the repair of muscle tissue, when damaged.

Other foods, proved to be effective in the increase of muscle size, are beans and pasta, the former containing a large amount of non-fat proteins and the latter a large amount of carbohydrates. Of high importance is the consumption of egg whites, milk, dairy products and cereals and of course chicken and any kind of meat, preferably white meat.

Moreover, the frequency of meals is an important factor towards the achievement of increased muscle size. Nutrition experts recommend having a small meal every three hours, so that a continuous flow of amino acids can be achieved throughout the body. Apart from the role of natural foods towards gaining more muscle size, a matter of controversy is the impact of the use of artificial dietary supplements to attain the same result. According to the results of a research conducted by British medical researchers, it has not been scientifically proved that nutritional supplements possess properties which, as a result, add to muscle size.

The effects of a balanced diet, rich in natural nutrients, cannot be replaced by, or compared to, those of any artificial nutritional supplement. Moreover, the results, in regards to the development of healthy muscle tissue, are more permanent beneficial for overall health.

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