Archive for September, 2013

Gain More Muscle Mass

Gain more muscle mass through the basics. All that muscle mass that you want can be had through the basics like the banch press, the squat, and the deadlift. By training the muscles as a whole and not the muscle group. Using the bench press as the example for muscle mass fast. The bench press can be trained in two very different ways. The first way is when it is used as a chest exercise. You take the bar off the rack, the bar is held over the nipple line and then lowered towards the neck or collarbone area. As the bar is lowered the elbows flair is that the elbow is under the wrist in a 90 degree angle. You slow and controled movement and squeze the muscle as you push the weight up. That way is fine, but you will not put on the muscle mass that you are wanting. The fast way to muscle mass is to train the bench press like the power lifters do. Train the movement and the muscles that are involved. When I changed the bench press, the deadlift , and the squat to this thought pattern the muscle mass started coming on faster. That is the second way. The best way

First let’s talk about how to perform the bench press. First think about the top portion of a seated row. The shoulders are back and down, the bar is pulled into the stomach area, and the elbows are close to the body. We want that same set up in the bench. At the top of the movement , the set up, the shoulders are pulled down and back, the chest, not the back, is arched. The bar is held over the chest and will be lowered in a striaght line to just below the nipple line and just above the stomach. The elbows will travel in towards the body like in the row. As soon as the bar touches the chest, power through the rep, going straight up, not back towards the head. This way the chest, shoulders, traps, lats and the triceps all get involved. With that many muscles involved, more weight will be used. More muscles used, more weight, more muscle mass is gained.

Next start training the muscles that are involved with the bench press. Like for triceps use the lying tricep extensions, the shoulders use the over head press, lats use the lat pulldown, and some shrugs for the traps. All of these movements are close in thier movement to the bench press. Now comes the hard part. You have to put forth effort and big weights. Train hard and heavy. Train the squat and the deadlift is the same way, Train the movements and not the muscle groups and you will gain more muslce mass fast.

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Hard gainers frequently if not always have an ectomorphic body type. People with this body type are usually very skinny, and have a tiny frame. They often have a hard time gaining weight, and can eat nearly anything and not gain an ounce. It is often very hard for these individuals to bulk up, as the more they eat the faster it seems their metabolism goes. It nonetheless is not impossible to bulk up, although you will not get huge, you can still develop an stunning muscular physique.

Hard gainers frequently if not always have an ectomorphic body type. People with this body type are usually very skinny, and have a tiny frame. They often have a hard time gaining weight, and can eat nearly anything and not gain an ounce. It is often very hard for these individuals to bulk up, as the more they eat the faster it seems their metabolism goes. It nonetheless is not impossible to bulk up, although you will not get huge, you can still develop an stunning muscular physique.

The biggest thing when attempting to bulk as a hard gainer is going to be your nutrition. You have to eat and eat a lot. Just when you think you’re full you need to eat another helping. What you need to do is calculate what your daily caloric needs are and then add another 500 calories on top of that. So if you require 2500 calories a day to maintain you current weight you should be getting about 3000 calories a day. The foods you should be eating are good complex carbohydrates and protein. If you feel that you are incapable ot getting this number of calories right away you can work your way up to it slowly by eating a little more each and every day.

Hard gainers (ectomorphs) when working out should stick to compound exercises such as the bench press, military press, squats, dead-lifts, skull-crushers etc. These exercises stress multiple muscle groups at a time which will induce more growth within the muscle. It is also essential to stick to the 6-8 rep range with about 3-4 sets. Every every so often just to give your muscles a change you can substitute some power sets into your workout,.

Rest is essential as with ectomorphic body types, your muscles fatigue very easily and take longer than the other body types to repair. Hard gainers have been known to expend hours in the gym and usually end up seeing little to no results and in some instances have seen a loss in muscle and strength. Being a hard gainer, when it comes to weight lifting, less is always more. It is urged that you only work 1-2 body parts per session and that you get 1-2 days rest in between your workout sessions. Cardio should only be included 2-3 times a week and for no longer than about 15-20 minutes; as you cannot afford to lose any additional calories.

Supplementation should include a multivitamin, protein powder, and some oil containing omega 3-6 fatty acids. These will assist to replenish your body with the vitamins and minerals that are used during your workout sessions. This will help to heal your muscles more quickly as well.

Gaining weight for hard gainers is never easy and takes a lot of hard work and determination. However if you are consistent with your nutrition, weight lifting sessions, and rest you will without a doubt begin to see results in no time.

If you are tired of seeing inconsistent gains, and are tired of failing to make progress in the gym and would like to speed up and maximize your results I highly recommend reading No Hype No B.S Muscle Building. This Fre.e Muscle Building Guide includes methods and techniques that I have personally used to gain over 27lbs in just 4 and a half months. Check it out Now and start building that muscular physique your after.

For more information on building muscle for hardgainers you can visit my muscle building blog here.

http://www.thefreelibrary.com/Build Muscle – How to Develop An Attractive Muscular Body for the…-a01074042974

5 Exercises to Avoid at the Gym

Most of you might think that all exercise moves are good, safe and effective. But the truth is that some of the machines in the gyms aren’t safe at all, especially for those with joint, muscle and health problems.

Here are a few red flags to look for when trying to figure out if an exercise move is risky:

  • Any unnatural or unusual movement pattern in the exercise.
  • Any movement that requires joint flexibility that is above or beyond your range of motion.
  • Any exercise with risks of injury that outweigh the potential benefit of the exercise itself.
  • Any movement that causes pain or discomfort
  • Any movement that enhances muscular imbalances that are already present.

The following 5 exercises to avoid at the gym pose high risk:

1. Behind-the-head lat pulldowns: Only people with extremly flexible shoulder joints can do this move.

The alternative move: Do lat pull downs by pulling the bar down in front of you (not below your collar bone). Sit with spine straight, abs pulled in and torso back slightly.

2. Seated leg extensions: This poses major risk to the knees.

The alternative move: Squats and lunges with or without added weight. If you can not perform squats and lunges do to a lack of of strength, start with simple ball squats or modified “mini” lunges. Only lower yourself part way, gradually increasing your range of motion as you get stronger.

3. Squats or leg presses with deep knee bends: When your knees bend to deeply, your spine cannot maintain proper alignment. This can increase your chances of straining your lower back muscles or damage to spinal discs. Bending the knees to deeply can cause injury or damage to your knees.

The alternative move: Squats and leg presses. Never bend your knees or hips more than 90 degrees.

4. Upright rows: This move can compress the nerves in the shoulder area, impinging the shoulder.

The alternative move: Instead of standing while doing an upright row, try bent-over rows, bending forward 90 degrees at the hip, holding the weight down beneath your shoulders with hands slightly more than shoulder width apart. Lift the weights straight up towards your chest until elbows and shoulders form a straight line. You can also try front or lateral shoulder raises.

5. Inner and outer thigh machine exercises: Can strain the small muscles surrounding the knees and aggravating lower back and hip problems. Your inner and outer thighs are ment to support movement, not be the prime movers like they are in these exercises.

The alternative move: Standing adduction, standing abduction, lying adduction, lying abduction, pilates exercises or similar movements that use resistance bands or a cable cross machine.

http://health.gather.com/viewArticle.action?articleId=281474977431975

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