Archive for December, 2013

Top Exercise For Muscle Building: The Squat

Truly, squats are the most difficult, intimidating, and painful exercise for muscle building that you could even start to think of performing.

Squats need an immense amount of discipline and willpower to be done correctly.

If you don’t believe me, just perform a set of squats to failure.

Technically too, they are a challenging exercise for muscle building.

Ultimately, squats are THE most effective, growth-inducing exercise for muscle building that you can do.

Due to their high level of difficulty, they force your body to release higher amounts of important anabolic hormones like testosterone and growth hormone, packing on more size and strength to your lower body than any other exercise for muscle building.

This increased hormone secretion packs muscle size onto your upper body as well.

This exercise for muscle building is one that helps to create a “spillover effect” by adding strength gains in almost every other exercise that you do.

When I began performing squats to failure, I noticed an almost overnight increase in the amount that I could bench press—a whopping 20 pounds more.

Your search for the best exercise for muscle building ends with the squat.

The squat really, really works.

The unfortunate fact is that too many lifters have not yet experienced the benefits of heavy squatting.

For bodybuilders, coming up with just about any excuse to avoid the squat rack is not unusual.

Too many times I’ve heard people say “It’s too hard on my knees” or “Squats stunt your growth, don’t they?”.

What’s my response to that?

No way.

If you workout because you want to make the most of your body muscle gain opportunities, exercise for muscle building is critical.

Proper Squatting Technique

Be safe and perform your squats in a power rack or cage.

That way, it’s your prerogative to adjust the height at which you clear the bar, and you can always drop the bar on the safety pins if your muscles give way.

Set the safety pins right below the depth that you are squatting and the J Hooks around the level of your nipples.

Here’s the form you need to maintain during a squat: your head should be pulled back, your chest raised, and you should have a slight arch in your lower back.

When performing squats, keep your gaze straight ahead and never look up or down; plus, at no time should you be leaning too far forward.

At the bar, position your hands at about the same width as a bench press.

Place the bar evenly along your traps before you try to clear it.

Hold the bar on the lower portion of your traps and on your rear delts.

It might feel like it’s about to roll off your back.

After clearing the bar take only as many steps back as you have to.

Only back up as far as you need to since most squat injuries occur when backing up.

As for your feet, they should be about shoulder width apart, pointing at a 45-degree angle.

With a deep breath, descend.

Instead of lowering yourself straight down, pretend as if you’re trying to sit on a chair.

Take care to ensure that your knees are in line with your feet, and avoid any tendency to bow them inwards.

You should lower yourself so that your thighs are parallel to the ground.

As soon as you’ve reach this position, start ascending.

Do not keep yourself in that bottom position!

Use your legs and back to return to the upright position as quickly as possible.

When you are in the starting position, take another deep breath and continue the exercise until you’ve completed all the reps.

Closing Thoughts.

Get into the squat rack—it’s the best thing you can do for your body.

Respect this powerful lift, and you’ll be stunned at the muscle gains that you’ll achieve.

My advice is that you perform 3 sets of squats (5 to 7 reps each) once a week.

Don’t take it easy with this exercise for muscle building; you should keep trying to increase the weights and/or reps.

To learn about more about this highly effective, growth-producing exercise for muscle building, as well as other exercises that you can include in your routine, visit Most trainees have no idea how to pick and choose the proper exercise for muscle building and they dramatically limit their gains as a result.


How to Eat to Gain Weight

If your goal is to build muscle tissue and gain weight, your muscle building diet may be the most important component to your success. Without the right diet, it will be nearly impossible to increase your body weight and encourage muscle growth. This is because your body needs ample amounts of food in order to build lean tissue.

To keep things simple, let’s break down the nutritional component of gaining weight in to the following three steps:

1). Eat more calories – In order to increase body mass, you must increase the number of calories in your diet. Simply put, you must eat more calories than your body burns each day to maintain your current body weight.

For example, if your current BMR (basal metabolic rate) is 2000 calories per day, then in order to increase your body weight you would have to eat 2300 – 2500 calories per day in order to increase your weight. The actual number of excess calories you require will depend on your activity levels, genetics, and other factors.

These excess calories that you consume will be used by the body to repair muscle tissue that is broken down during resistance training (another important component of a weight gain plan).

2). Eat often throughout the day – – In order to promote healthy weight gain, we must create an anabolic environment within our bodies by eating up to 7 meals per day. This will create an environment within the body that that promotes muscle growth.

In addition to creating an anabolic environment in our bodies, eeating more often also following purposes:

•Encourages rapid uptake of nutrients

•Decrease the chance that your body will store fat

•Promotes hormone levels that will aid in muscle growth

Try to eat five to six meals each day. Spread each meal two and a half to three hours apart. Each meal should be balanced, consisting of a serving of high quality protein, a complex carbohydrate, and an unsaturated fat. Be sure to consume plenty of water 15 – 20 minutes after each meal to help your body digest the meals.

3). Eat the correct types of food – We must eat the correct types of foods to ensure our bodies receive the nutrients needed to build muscle weight. The goal is to eat foods that are high in calories, and rich in vitamins, minerals and fiber. These kinds of foods are “nutrient dense.”

Examples of some of the top choices include:

-Whole oats

-Starchy vegetables (yams and potatoes for example)

-Whole wheat Pasta

-Brown rice

-Whole grain breads and bagels

-Lean meats (chicken, steak, pork, fish)


-Peanut butter and other nuts (almonds, filberts, cashews)


By following the weight gain nutrition tips outlined in this article, you will ensure that your body receives the calories and nutrients it needs to help promote healthy muscle weight gain. Just be sure that in addition to your muscle building diet, you weight train consistently, and get plenty of rest and recovery.

Adam Davies is a fitness enthusiast and expert on the topic of mass gaining diets.His site offers free bodybuilding supplement reviews, and information on how to diet and weight train to naturally increase your body weight and build muscle mass.

The answer is not the same for losing weight and building muscle. When you want to lose weight you will try to consume more calories than you take in. You’ll utilize in the beginning a cardio intensive routine to burn those calories. Some people will also try to reduce the intake of calories.

Utilizing diet pills or an assortment of other diet products to suppress appetite and thus lower your calorie intake.

I agree with this to a point. If you are extremely overweight than you need to lose some weight before you try to begin to build muscle. If you try to build muscle while you are still fat you’ll put muscle under the fat and actually look worse.

Now that’s not your goal and you don’t want to do that.

When you’re trying to build muscle however you will find that you will need to increase your calorie intake to allow for muscle muscles to grow. But you’ll already have made the reduction of fat on your body. That’s when you can add in a strength or resistance training program to build muscle. The key here is not to become a bodybuilder but a muscle builder.

To do that you need to lift weights. Not necessarily heavy weights but you do need to do a 8 to 12 different weight lifting exercises with as little as 5 pound dumbbells or a barbell with a total of 20 pounds to start.

The specific exercises are fairly easy to do and you will start out at 10 reps of each movement doing 1 to 2 reps of each one. Allow a minute between each set of reps and each exercise movement. You should make a list of what you are going to do in advance so you can just do it. Never proceed without a plan. The next key is to never lift weights two days in a row or work the same group of muscles two days in a row.

The key to building muscle is the day of rest. Muscle will grow when you rest after a workout.

The best way to accomplish your goal of losing weight and building muscle is to have a workout plan. A five Day workout plan could be something like this:

Day One – Cardio – Walking – Jogging – Bike riding – Treadmill or other device

Day Two – Lift Weights Upper Body – Follow a plan

Day Three – Cardio – Break it up do something different than on day one

Day Four – Lift Weights Lower Body – Follow a plan

Day Five – Cardio – Break it up do something different than on day two

Day Six and Seven – Rest

This is just one example of a workout plan that I show you on my website. If you are more physically fit you may want to try a high intensity training workout plan or (HIT). This program provides for brief maximum intensity workouts for 30 seconds and then a 15 second rest interval.

It usually works a different body group each day and lasts for about 20 to 25 minutes which is very doable. Many of the exercises contain elements of both cardio and weight training.

Again working out 5 days a week with 2 rest days to heal and grow your muscles is recommended.

I have created a 7 part eCourse that will give you all the detailed information you need to create a “workout program” to lose weight and build muscle.

So take action now and find out how you can begin by signing-up now at my website

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