Gain Muscle Archives

Ways to Build Muscle Fast

Building muscle mass fast is a lie at best. The body will not add muscle mass to the body at a rate that most people are willing to accept. Sorry, but that is the truth. That is why people are always looking for the magic bullet in the magazines. They want a supplement that is going to turn them into Arnold over night. They are looking for that magic exercise that will make them the next Dorain Yates. They want to be huge, so they look at the next greatest routine in this months magazines. The trouble is they are looking in the wrong place.

The gym is were they need to looking. The dinner table is were that magic bullet may be. The bed is where that next pound of muscle mass may be sleeping. You need to look at all the things you are doing now. Stop wasting money on the next latest supplement. Stop hanging out at the local bar at three in the morning. You need to stop shoving Burger King down your throat.

You need to spend more time working on the major muscle groups like the legs, back and the chest. Spend more time training in the squat rack. More time lifting the weights off the floor. That cable crossover is not going to give you Arnold’s chest. The leg extensions are not going to give you thighs that swing back and forth when you walk. Those lateral raises are not going to make you look like a monster in that super tight tee shirt.

You need the big exercises to get you bigger. The shrugs and the deadlifts for the back. The bench press with real weight for the chest and shoulders. Heavy overhead press for the arms and shoulders. Squats and leg presses done with max weights.There are plenty of exercises that you could be doing that will not waste your time. Squats, barbell hack squats, Jefferson squats, deadlifts, good mornings, bent over rows, seated rows, chin ups, bench press, incline press, decline press, dips, overhead press standing, seated, behind the neck press, shrugs, high pulls, barbell curls, close grip bench press, dumbbell curls, lying tricep extensions, calf raises seated and standing. These are the exercises that you need to focus on. These are the exercises that you need to pile the weights on. You need to get strong in these exercises. Spend the next six months moving heavy iron on these exercises and stop worrying about the isolation movements and trying to get a pump.

Protein is the most important thing you need to focus on when it comes to putting food or a drink in your mouth to consume. Not glutamine, creatine, BCAA’s, beta-alanine, citrulline malate, leucine, Superpump 250, Size On, Myofusion or any other latest greatest supplement. Save your money and focus on a good high quality protein powder and a good vitamin pack.

Next comes the food. This one is rather simple. Eat protein, complex carbs, and healthy fats. In that order. Eat enough protein for your body, consume enough calories to allow for growth, and complex carbs for energy. Stop worrying about your six pack abs while trying to add mass over the next six months. If you are not eating the correct food and in the right amounts than you are short changing yourself. I promise you that those pro bodybuilders you see in the magazine, do not look like that year round. No way. So stop worrying about the definition in your legs and get big by eating all the protein you can.

Last but not least is sleep. You will never grow if you are not getting at least eight hours of sleep a night and trying too rest at least once during the day. For the next six months try getting more sleep and taking more naps. You will be amazed at what that simple change will do for you.

http://voices.yahoo.com/ways-build-muscle-fast-5609292.html

Why Can’t I Build Muscle?

Are you a body builder but can’t gain muscle? Have you been training hard but not seeing much in the way of physical results? Well there could be many reasons that this is the case. However, in this short article today we are going to take a look at just one of the causes and what you can do to change it.

One of the most common causes of this problem in bodybuilders is due to the hormone known as corisol. Cortisal is created by stress and is often referred to as a stress hormone because we produce more of it when we feel stressed out.

It doesn’t matter what kind of stress you’re having , but an excessive amount of stress at work , home or at the gym can all create an over abunduance of this hormone. Because bodybuilders tend to put an excessive amount of stress on their bodies, the cortisol in their bodies is often excessive as well.

Cortisol is essentially an enemy to your muscles. It feeds on your muscle tissue and decreases the density in your bones. It has also been shown to increase the fat around the mid section. The reason it feeds on the muscle is due to the hight percentage of proteing found there. You may be thinking while reading this that cortisol is just a horrible hormone much like a disease. But this is not the case either.

Cortisol does have its good points and in fact there is a reason that your body develops it. The body is simply responding the the added stress and trying to preserve itself. It wants to ensure survival, so it slows down the metabolism by burning up the muscle, and storing fat that can be used as a source of energy in case of emergency.

Although the body means well and is concerned with preservation, it can be a pain to get around this automatic response of cortisol production when it becomes an obstacle to our goals..

So what is the solution to lower the levels of cortisol when the body is feeling excessive stress? Here are a few answers:

• Make Sleep a Top Priority – Not enough sleep can sky rocket your cortisol levels. Especially when you’re training hard, your body needs extra sleep in order to rebuild that muscle tissue properly.

• Practice stress-free activities- Activites such as yoga and meditation can significantly lower cortisol levels.. Learn to meditate to reduce everyday stress. Also remember to take some time off from your training every now and then to allow your body to recuperate.

• Regulate your training – Don’t do too much training! This can be difficult to do for many athletes and bodybuilders.But it is especially important to remember in bodybuilding. Too much training can cause injury, burnout and a complete breakdown of your system. It’s not worth it!

So in conlusion, regulating your stress levels, making an effort to participate in activies that are relieve stress, and refraining from too much training will allow cortisol levels to drop. This will accomplish what you set out to as a body builder. To increase your muscle. So , instead of overtraining and not getting resuls, try to take a a rest and see yoru muscles grow.

http://voices.yahoo.com/why-cant-build-muscle-2327115.html

Most skinny and thin people always feel embarrassed and depressed due to the overall look of their body structure. If you are also in the same boat and looking for the best way to gain weight quickly and naturally then this article will provide you all the necessary tips to achieve the same. The main reason for staying skinny and thin is the lack of proper nutrients and enough calories to the body. Plus lack of proper exercises and supplements can also be the primary reasons behind weak and thin body. To improve this condition, you need to follow some tips and bring the positive routine change in your daily life. Read further to find out the best way to gain weight quickly and without any side effects.

Best way to gain weight quickly

1) Improve your eating habits Most people who are weak and thin do not eat foods which are rich in terms of calories and other nutritional elements. The lack of proper calories makes our body weak and thin. According to a certain medical research, it is said that our body needs calories equal to 20 times our weight in pounds. It is essential to eat more calories than our body actually burns. But this does not imply that we can eat any type of highly processed, high calorie junk food from the streets.

We need to include the food items in our daily diet that should provide us lean mass and not just high fats. Increase the frequency of your meals to at least 5-6 times a day. Include in your daily diet the foods such as green vegetables, fresh fruits, nuts, granola, quinoa, millet, brown rice, whole-wheat bread, chicken, turkey, fish, eggs, lean meat, milk, cheese, etc. Pure dairy products are strongly recommended that provide us rich source of proteins, carbohydrates and other vitamins.

2) Start weightlifting exercise routine Just having a proper diet is not sufficient to gain healthy weight. You need to implement healthy exercise routine such as daily weightlifting as well. Perform 3 weightlifting sessions every week and relax your muscles for the rest days of a week. Do sleep for at least 8 hours on a regular basis. This will help your body muscles to relax and rejuvenate for the next weightlifting session. Other recommended exercises are chin-ups, bench press, bent-over rows, deadlifts, squats, military press, yoga, etc. These exercises are important to convert the extra calories into muscle mass.

You can also take post workout meal along with protein shakes and creatine to increase the speed of natural weight gain. Natural weight gain supplements can expedite the process of natural muscle gain. This way, you can multiply your chances of natural weight increments. Post workout meal is also essential to recover the lost calories and to provide maximum energy to the muscles. Along with proper diet and weightlifting exercise routine, you need to drink plenty of water on a regular basis to hydrate your body and prevent loss of calories.

http://www.selfgrowth.com/articles/the-best-way-to-gain-weight-how-to-put-on-muscle-mass-quickly

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