Gain Muscle Archives

How to Build Muscle the Right Way

When I was young I rarely got out. When I wasn’t watching TBS sitcoms or going to school I just did not know what to do with myself.This all changed when I was introduced to weight lifting by my father. He had bought two 30 pound dumb bells. He taught me how to lift the weights and bring them down. I still have these weights and I still use them.Now I’ve moved up to bigger and better muscle building regiments.I would like to recommend some of these to all those beginners and pros alike that may be of assistance.

Compound exercises: Compound exercises are extremely vital to the building of muscle, and much more effective then isolating one or two muscle groups. In fact I didn’t make noticeable gains from simply doing dumb bell curls.I saw better results from my push ups, pull ups and squats. Squats are actually the most important compound exercise you could think of.When you work them out your body secretes much more growth hormones, and testosterone, compared to your arms. More testosterone means quicker recovery, and your muscles shall grow bigger.

Nutrition: I see protein as the most obvious way and yet the most overlooked necessity in giving your body everything it needs to build mass. Nutrition is 90% of body building.Without ample amounts of protein, you won’t be seeing as considerable gains as you would if you drank 2 protein shakes a day on top of having three or four meals. Water is also extremely necessary. Your muscles are mostly made of water. Drink at least one gallon a day.It may sound like too much but break it down throughout the day.You will find that while your working out you will drink a lot more.

Work-out Aids- I have something called work out aids. I use these because I personally believe they give me a leg up when I begin my work outs. Some people probably have some kind of work out aid(s). For me I like to use creatine and caffeine. Creatine is a naturally produced byproduct of the body.It helps by increasing the retention of water in the muscles, which synthesizes protein and prevents it from breaking down.Also creatine is believed to help repair muscles faster. Caffeine is actually something that I never used to use. I discovered its positive effects when I studied.I applied it to my work out and I found myself working harder, and with more force.

* Conclusion: In order to make great strides in developing your self into a formidable and physical fit powerhouse you will need to have dedications and be willing to do a little hard work.But the great news is that if you are motivated you wills see incredible and I mean INCREDIBLE improvement not just in the gym but outside too. Of course one type of work out regiment will not fit everyone’s needs and wants. But the above mentioned suggestions have helped me tremendously, and I hope they can help you.I wish you the best of luck and success in the end, and remember you can do it!

I originally decided to return to the gym after being dominated by less skilled, but physically stronger opponents in my Brazilian jiu jitsu class. Despite the fact that I knew more moves and performed them better/smoother, it often just wasn’t enough against guys who weighed 60 lbs more than me. I thought that lifting weights again could be helpful, but I wanted to take a scientific approach to the subject. There are so many weight lifting magazines out there, but most appeal to the body building crowd. I had no interest in “getting big” and thought that something that stressed “functional fitness” would be more appropriate.

After asking around on a message board that I frequent, I decided to try Mark Rippetoe’s program, “Starting Strength.” Followers of the program were almost cult-like in their enthusiasm. Since the program appears in a book of the same name, I decided to look at some reviews on just to gain some perspective. Rippetoe’s book had some of the best reviews I’ve ever seen of any book, ever. The majority of respondents gave it the full 5 stars available, without a single person giving it a 1 star review. I promptly ordered it, and began reading it immediately after it arrived.

I was amazed at the perfect balance that Mark Rippetoe maintained between using legitimate exercise science while still making the book very readable for the average person. While many fitness publications push a lot of pseudo-science, Starting Strength is based on the author’s nearly 30 years in the fitness industry. Rather than just making bold claims about how a certain exercise will lead to the greatest possible strength gains, Rippetoe explains WHY this occurs. The program is designed for the serious athlete who’s looking to improve his strength, and avoids impractical exercises like curls that target esthetically pleasing “beach muscles.” Starting Strength focuses on exercises which genuinely demand the athlete’s full muscular abilities. Rather than wasting time with forearm curls and dumbbell flies, the program is based around a few basic compound lifts: the bench press, squat, deadlift, standing overhead press, and power clean. The author recommends a few other supplementary exercises, such as pullups and dips.

I started the program about a month ago. After years of frustration with poor performances, I was amazed at how quickly I improved. Starting Strength prescribes squats for each workout, as Rippetoe states that the squat is the overall best exercise for increasing strength and athletic performance. I originally felt like the pressure from the bar on my back was going to cause a hernia, but this has changed quickly. Deadlifts were never incorporated into previous workouts, but they’ve become a favorite lift. After increasing by several repetitions, I find myself looking forward to doing dips on each workout that they appear. The program calls for a total of three workouts per week, which fit perfectly with my Brazilian jiu jitsu schedule.

Mark Rippetoe makes it a point to emphasize how often you need to challenge yourself in the gym. This has resulted in increases in my squat of 50 lbs, deadlift of 60 lbs, bench press of 20 lbs, standing overhead press of 15 lbs, and power cleans by about 20 lbs. I’ve lost a few pounds of fat as well, and have improved my physique substantially. A few of my training partners in jiu jitsu have remarked that I “felt stronger”, which was quite the compliment. I’ve lifted weights in accordance with other programs, but mostly improved in exercises that were of little value. While my personal bests increased in hammer curls and dumbbell rows, I stagnated with basic lifts such as the bench press and squat. Overall I’d recommend this program to just about anyone. The gains in absolute strength you will experience benefit the dedicated athlete, and the rapid speed at which it develops your physique will appeal to the casual gym rat as well. Rippetoe and his legions of fans make none of the claims that you’ll find in fitness magazines or on late night infomercials. Starting Strength does not claim to demand little to no effort. The program does not boast of how quickly it will get you that 6 pack of abs. If you’re willing to put in the required effort however, Starting Strength will not let you down.


Starting Strength- Mark Rippetoe and Lon Kilgore

3 Things Skinny Guys Should Never Do

Being skinny and having very low body fat levels in every day life is a great thing. You tend to look pretty good in most clothes, you don’t have to choose clothes that hide your lumps and bumps. You generally have more energy and it isn’t such a challenge simply moving around each day as it is for your larger friends. But as with all things in life there is often a catch and there is one here too.

Whilst you may find it much harder than most to store body fat, which is great, you will also find it much harder when building muscle. The following three mistakes are most commonly made by skinny guys when trying to gain muscle.

Not Changing Your Lifestyle

Your body will normally struggle to get enough calories each day to carry out quite simple tasks such as work or any other activities that you do on a regular basis, let alone recover from the rigors of weight training. If you do decide that building muscle is going to be one of your priorities then it will be necessary to slow down in other areas of your life. Rest whenever you can, never run when you can walk etc. Also you should add in extra meals or snacks wherever possible in order to ensure that you are eating enough calories to support muscle growth.

Training Harder Than anyone Else

Another common misconception when training on a regular basis is that you will see others who seem to not work as hard as you do or perform workouts much shorter than yours, yet they appear to be getting more muscular and at a much quicker rate than you.

Your natural instinct at first will be to work harder and for longer still to keep up with them. This is also a big mistake because you are built differently to others and what works for them won’t necessarily work for you. You run a real risk of over training and your body will shut down and flat out refuse to grow. You’ll feel run down, tired, have no energy and struggle to eat the calories you need to eat each day. The list of side effects is endless and can be a real sticking point in anyone’s progress. Instead ease off your training a little, monitor your progress by taking measurements regularly. If you are making gains then keep going at the rate you are, if not then add a few extra sets, reps or exercises in to your program gradually.

Eating More Calories

Yes you are nearly right, eating more calories is absolutely essential for anyone interested in building muscle, but for the skinny guy, the tendency is to just eat any old food in an attempt to pack on the muscle. Eating large amounts of fats especially saturated fats is not a healthy way to add body weight. Whilst the aim is to gain weight we ideally want to gain most of that from muscle as opposed to extra stored body fat.

The key here is to increase both the amount of proteins you eat and also the carbohydrates. There may need to be a small compromise in that you will need to eat slightly more processed foods such as white bread instead of whole meal for example, because generally speaking unprocessed foods fill you up much quicker than the processed types and you may struggle to eat enough calories.

Being skinny can be great, but when building muscle it can be a real hindrance. Far more skinny guys stop training before they make any real progress than any other type of body shape. You need to slow down a little and take things easy, eat more of the right types of foods and stop judging yourself against the progress of others.

Be patient and you will see results.

Author’s Bio: 

Jago Holmes is a registered personal trainer and director of New Image Fitness Ltd. He is a qualified trainer with over 10 years experience working with bodybuilders and men and women wanting to build muscle and change their body shape. He has created a website to provide free, impartial support and advice for anyone that wants to add muscle and train with weights, devoted entirely to safe and effective bodybuilding techniques. You can get instant access to his free reports by visiting

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