Archive for February, 2014

Is the question “How to Gain Muscles?” constantly on your mind? Are you getting buried under a storm of information overload on this topic? Are you irritated with your slow progress in the gym?

If the answer to the above questions is YES, then you are most likely not following the 3 golden rules of muscle-building. If you optimize these essential aspects, you will see great results towards building a muscular physique. To learn how to gain muscles, read on!

  • How To Gain Muscles? Golden Rule # 1: What You Eat Is What You Get

I can already hear people asking how I can include diet and not exercise as the first golden rule. In reality, diet is THE MOST vital aspect of muscle-building. Vince Gironda, the world famous muscle-building expert, had even said once that 80 % of your muscle gains are due to diet alone.

A proper, nutritious diet is an absolute must to gain muscle and weight. There are two aspects to a diet plan. The first aspect is the timing of your meals. Instead of eating 3 large meals a day, aim at eating 5-7 times a day. This keeps a steady stream of “fuel” flowing into your system to build those muscles. However, this does not mean, eating junk food and stuffing yourself. What to eat is the second important component of your diet.

There are three basic categories of foods that you need to plan into your diet. The three major foods are carbohydrates, proteins, and fats.

The most important food group of these is protein. Proteins are the actual muscle building blocks and trying to build muscle without increasing protein intake is like trying to build a house without bricks. Fish, eggs, whey and pulses are a great source of protein.

The next important food group is carbohydrates. Carbohydrates are the actual fuel for powering your fitness regime. However, not all carbs are the same. Carbohydrates from whole grain breads and porridges, beans etc are the ones you should be aiming for while any carbs that you get from processed foods, simple sugars, colas etc should be avoided.

Finally, you need to plan for fats. Contrary to popular opinion, all fat is not bad for you. In fact some amount of fat is actually required for the proper functioning of the human body. The fats that are bad for you come from saturated fats. These are mainly animal fats. Fats like olive oil, flaxseed oil etc are unsaturated fats and are actually good for you and should be included in your diet.

  • How To Gain Muscles? Golden Rule # 2: Workout Those Muscles!

A good workout regimen includes a great deal of planning. Unplanned and haphazard gym sessions will sabotage your muscle and weight gain goals faster than you can say Arnold Schwarzenegger. A good workout program has a proper balance of cardio, weight training, and bodyweight exercises. For good muscle gain, planned, high intensity workouts with a gradual increase in difficulty are the key.

  • How To Gain Muscles? Golden Rule # 3: All Work and No Rest Keeps Jack a Skinny Guy

Do you really think the human body packs on muscle when you are pounding iron in the gym? Heck No! The muscle gain happens when you are resting. Rest is the most often overlooked aspect of gaining muscle and weight. Without proper rest, you are doomed to failure. Getting rest comes in two different categories. The first is sleeping at night. You need at least six hours of good sleep every night to allow your body to rebuild itself. You also need enough rest between workouts. Give yourself at least twenty hours between workouts. This will give your body the most chance to rebuild itself.

Following these golden rules properly is the fastest way to gain muscles and weight fast. I hope this article helped in answering your question of “How to Gain Muscles?”

How To Gain Muscle Mass

Building mass and weight gain don’t happen by accident. If you are reading this, then my guess is you’re ready to change your body once and for all. For successful weight gain you need 3 things..

1. Motivation and planning

2. Diet

3. Exercises

4. Motivation

Sorry I mentioned 3 things but I have to list motivation twice. There’ll be time when you’ll not see results or very less results… but don’t just give up in between, That’s the worst thing you can do. An essential key to successful weight gain program is staying motivated throughout this process. Diet and training comes second.

If you’re motivated, ready to shed your skinny image forever then here is few tips for you.

1. Planning for massive gains

First you have to decide what kind of results you want. Make it achievable. If you want to gain extra 30 pound of muscles in 1 yr… Its going to be really hard. I don’t prefer using steroids or anything like that. I like building a body which is natural.

Second is chose your Gym. These days you’ll find few high tech gyms who’ll not allow you to lift free weights (especially those chain gyms like macD’s). Leave those alone for grandma and cardio hippies.

The gym is to a bodybuilder as a studio is to an artist.

You cannot build exercises without lifting heavy weight so find an old gym with instructors who knows what they are doing…

If you want to train at home…

Weight training at home can give you convenient and quick workout without distractions provided you have all the tools necessary. I recommend having at least a bench and squat rack in your home gym.

2. Diet for your bodybuilding training.

It doesn’t matter if your goal is losing weight or gaining weight, your diet plays important role. Without proper diet your chances are very low. You simply can’t put on weight until you consistently supply the body with enough calories.

Mark Rippetoe author of starting strength suggests drinking 3-4 ltrs of milk every day while you are on weight gain program. According to him, this’ll help you gain 10-12 pounds in no time. Well I know how good this is… but what about those who are not tolerant of milk and lactose. Actually this makes good point about feeding yourself properly.

In India, Old wrestlers used to drink litres of milk with almonds and dry fruits. They used to build massive body and strength using these tactics.

For exercising…

Use free weights for all heavy sets. Leave those machines for ladies… We don’t want to go near them. Free weights are what you need for building great body. Lift heavy with free weights. It won’t take you master machines in few days… but mastering a barbell is real challenge.

compound movements. Your bread and butter exercises are going to be compound exercises. You’ll survive on heavy squats, dead lift, clean and press, bench press, inclines etc. You need to build overall strength in your muscles… hammer curls won’t cut it for your training.

Get more weight training tips on how to build muscle mass

Balnace Your Ph Levels And Gain Muscle

Having the optimal balance between acidity and alkaline levels in your body can make an incredible difference when trying to gain muscle. There are also many other down sides when it comes to your health if you are not managing the correct Ph balance. This article is going to inform you on what that level should be and how to achieve a proper Ph balance on a daily basis. In turn you will allow your body to build more muscle.

As a modern society, we are generally on the acidic side due to our diet. This results in many harmful side effects in our bodies that in turn eats away at our gains that we make at the gym. The Ph balance scale uses values from 0-14.

0-6.9 = Acidic

7= Balanced

8-14 = Alkaline

The body operates best between the value of 7.36 and 7.44. To quickly help illustrate how being on the acidic side harms your body, I’m going to go over the 3 biggest problems with maintaining an acidic value.

1) Hormone Secretion Disruption

This one is very harmful to guys trying to pack on some muscle. The reason for this is that maintaining an acidic value in your body stimulates the release of cortisol. As you probably know, cortisol is a catabolic hormone that is responsible for muscle break down. This hormone will seek out and destroy any additions that you’ve made in your muscle mass.

Another problem here is that your thyroid production and Human Growth Hormone production are greatly reduced. HGH, (human growth hormone) is an important hormone when it comes to building muscle and burning fat. So clearly hormone secretion disruption is a devastating sequence of events that can harm your gains which you worked so hard for at the gym. Even if you train with the best workout routine to gain muscle you will not make very impressive gains if your cortisol levels are too high.

2) Muscle Protein Loss

This is just as bad as it sounds. Skeletal muscle contains the largest amount of glutamine in the body. When your body is in an acidic state, it craves glutamine to help balance out the Ph levels naturally. Because of this, your skeletal muscles are broken down simply to excrete the glutamine stored in your muscles. Your body then converts the glutamine into ammonia and is then disposed of into your urine.

So to put it in basic terms, your body eats away at your gains simply to get at the glutamine. The reason it needs the glutamine is to combat the acidic levels.

3) Hypercalciuria

This is the process of the breaking down of calcium in your bones. Calcium is a strong base that is able to help combat acidic levels in the body. The majority of your calcium is stored in your bones. Thus, to help aid the body in decreasing its acidic levels, the body breaks down the bone in order to get to the calcium.

In an acidic state, your body literally eats away at itself just to help fix the situation. As a bodybuilder this is a complete nightmare. I think that you understand by now that having a Ph balance of seven is quite important when you’re training with the best workout routine to gain muscle. Otherwise, what’s the point of working out in the first place?

So we now know that we need to raise our Ph levels from acidic to neutral. The best way to go about this is by altering our diet. Here is a list of alkaline foods which will in turn help combat the acidic levels.

Alkaline Foods:

1) Most vegetables (except corn, olives, lentals which are acidic)

2) Most Fruits (except cranberries, prunes, blueberries which are acidic)

3) Whey protein

4) Avocado

5) Tofu

6) Seeds

As you can see, fruits and vegetables are very important when it comes to maintaining a healthy Ph balance. This is probably why the best workout routines to gain muscle all recommend we eat a lot of vegetables. As a society, we really lack the intake of this food group. It’s recommended that we get at least 5-10 serving of fruits and veggies per day. Most of us are lucky if we get three.

Acidic Foods:

1) All meat

2) Wheat

3) Rice

4) Oatmeal

5) Oils

6) Peanuts

As you can see, the majority of foods are acidic, especially when it comes to carbs and proteins. When we live in a society that tends to focus on carbs and proteins, it’s easy to see why the majority of us have an acidic balance. The take away message here is to consume a lot more greens and veggies.

Supplementation can also help as well. Calcium has a Ph balance of 12.5. Obviously taking a calcium supplement will help bring up your levels to a less acidic state. One product that I have recently come across is the Ph water balancing energy flask.

This little water thermos looking contraption claims to raise your acidic tap water levels up to a more alkaline level. The longer you leave the water in the flask, the higher the alkaline level will be. This device also claims to serve other important health boosters such mineral infusion, filtering of chlorine, and ionizing the water molecules.

When training with the best workout routine to gain muscle, it’s important to have well hydrated cells. Maintaining a Ph balance in your body allows you to be more hydrated as well. When a cell is well hydrated it is able to absorb more vitamins and minerals. Not only this, but your rate of protein synthesis will also increase. Clearly there is something to being well hydrated with a solid Ph balance. Let’s look more into this energy flask and break it down further.

Mineral Infusion

There are mineral balls in the filter of the flash. These minerals are calcium, iron, magnesium, potassium, sodium, zinc and traces of other minerals. We already know that calcium has a Ph balance of 12.5. This alone will help alkalize the water. The other minerals are said to help both oxidize the water and gently increase the Ph value.


The gas chlorine is mixed into tap water to disinfect any bacteria that could be harmful for consumption. When this happens, hypochlorous acid (HOCl) and hydrochloric acid are formed. Obviously, these are rather extreme acids and they make your water acidic. It’s important to get these acids out of the water.

Ionizing of Molecules.

This is where I am a little more skeptical. A magnet at the top and bottom of this flask are said to ionize the water molecules. The basic formation of water molecules is a 6 molecule structure. When they are ionized, this 6 molecule structure is turned into a 5 molecule structure. In turn, this allows the cells to absorb the water quicker since the structure is smaller. This is the theory.

Overall, when I train with the best workout routine to gain muscle, I also consume a large amount of alkaline Ph balanced water. I focus on eating more alkaline foods. The combination of these things has rewarded me with some consistent and impressive gains.

Perhaps this is where Popeye got the concept that spinach grows biceps. Spinach has a very high Ph value. Eating large amounts of this alone would help drastically increase ones Ph value. Bottom line here is, we can all learn something from a cartoon in this case.

 Page 4 of 6  « First  ... « 2  3  4  5  6 »