Archive for November, 2007

To Gain Muscle…Keep It Simple

Most people make putting on muscle more complicated than it needs to be.
There are some basic requirements for adding muscle that must be met.
You need to give your body the nutrients that it needs to build muscle.
You need to overload your muscles.
You need to get 7-8 hours of sleep. Our bodies do most of the repair while we are sleeping.

If you are trying to add muscle mass, you should eat at least 500 calories above your basic metabolic rate (BMR).
Try to eat 1-2 grams of protein per pound for each pound you weigh. Eat lean meats and fish, eggs and fat free or low fat dairy. Supplement with whey protein. This should be about 40% of your calorie intake.
Get the remainder of your calories 40% from complex carbs, like whole grains and vegetables and 20% from fats.

To overload your muscles, lift heavy weights. Use compound movements like deadlifts, squats, bench press, military press, pull ups or lat pulldowns, and dips. These compound movements work a lot of muscles and stimulate the production of anabolic hormones. Do a warm up set then 2-3 sets with as much weight as you can do 4-6 reps with.
Add weight when you can do 6 reps on the last set.

Work each body part no more than twice a week. Your muscles need time to repair themselves before you work them again. Growth occurs in the time outside of the gym.

Basic Bodybuilding Supplements

Some of the basic bodybuilding workout supplements you should pick up are listed below in no particular order of importance:

Whey Protein. For those who are looking to gain muscle mass whey protein is the best choice. Whey proteins are comprised of short chains of amino acids which make them easy to digest and have an ideal ratio of amino acids to support muscle growth. Because whey is utilized so quickly by the body, it is perfect for post workout shakes. Try drink it within a half hour or so after your work out.

Multivitamins. Many body builders have very restrictive diets and are at a risk of developing deficiencies. In order for the body to work properly it needs the right amount of vitamins and minerals.

Creatine. This is the most popular supplement in the market right now because it works. Creatine which is naturally found in our bodies and some of the food we eat, helps your body store more water in your muscles in order to maintain homeostasis. This process causes the muscle to appear fuller and can help you increase the load you do during your workout. Increased load causes your muscles to grow.

Fish oil is a great source of essential fatty acids and omega 3 fatty acids which helps maintain joint flexibility. It also supports the proper functioning of the brain, nerve and visual systems. Fish oil comes in a pill form which is easier to swallow than the liquid form. Get the coated gelcaps to avoid fishy aftertaste.

Branched Chain Amino Acids or BCAA. The body cannot produce essential amino acids and can only be obtained from complete protein foods. Supplementing with BCAA helps in the repair and building of tissues such as the muscles. They are small enough to get into the blood stream and into the muscles. BCAA comes in a pill or liquid and powder form.

If You Want To Gain Mass…You Need To Do Squats

Squatting is arguably the best all-round strength and mass exercises you can perform. Not only will it develop the muscles of the legs, hips and lower back to a high degree, but squatting also causes a release of hormones, causing your entire body to grow. Your legs may be moving the weight, but virtually every muscle in your body is working in some way to stabilize the weight. In essence, squats create an environment that promotes full body, not just isolated, growth.

To perform the squat, take a medium stance with your toes pointed slightly outward. Place your hands on the bar at approximately shoulder width, get underneath the bar, take a deep breath and expand the chest and stand up with the bar. Take small steps backwards until you reach the place that you wish to squat. Your head should be looking straight ahead with your eyes fixed on a point directly in front of you and slightly up.

Begin by sitting back, keeping your upper body as upright as you comfortably can, and keep your knees over, but not beyond your toes. Descend into a full squat, staying tight and controlling the weight all the way down without bouncing at the bottom. Then stand up strongly, pushing against the weight and exhaling as you rise. Keep your abdominal muscles and lower back tight and contracted throughout the movement.

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