Thursday, 31 May 2012

How to Build Body Mass Correctly

If you want to build muscle mass, take the suggestions below. They're proven to be successful by lots of bodybuilders that are committed on getting big without the use the use of steroids.

Compound Exercises

If you want to gain muscle mass fast, you'll need to maximize efficiency in your workouts by performing compound exercises. Don't spend too much time on isolation exercises like dumbbell concentration curls, and triceps kick-backs. Do exercises like pull-ups, bench presses, squats, dead lifts, etc. This is so that you get the most out of your time.
Perform ten reps for each set of compound exercises that you do. If you think you can do more, just increase the amount of weight and stick to ten reps.

Split Workouts

Those that can develop muscle mass fast don't worry about all their muscle groups every session. Split the focus on the workouts by doing the following: training no more than two muscle groups in one workout session. Remember to exercise all your body parts once in a week. By doing this, your muscle have time to recover.
Focus on Form

Always use the right form when you exercise, and never compromise this, especially not because of weight. Knowing how to develop muscle mass involves using correct techniques, as well as safety measures.
Increase Weight
You want to build muscle so if you want to continue doing so, maintain a steady progression by increasing the amount of resistance in muscles, which requires a steady increase in weight. Whenever you can, increase the weight used every following session. you'll get results much faster that way.
Take a Break

Every now and then, you should let your body have a rest. Every three months, take a break from exercising. Then, when you come back from your break, you'll see that you've got new challenges awaiting you in your next round of working out.
Eat Often

Eat six to seven times in a day rather than three traditional meals. don't eat until you're full; simply eat so that your body gets the fuel that it needs.
Eat Right
Make sure what you're eating is healthy, which means no junk and processed foods. Forget about ice cream, chocolate bars, fat-soaked French fries, and sodas. don't even touch beer and spirits. Coffee is horrible for you. Water, however, should be drunk in abundance.

All experts recommend that bodybuilders need at least eight hours of sleep every day excluding the occasional naps during the day. Exercise damages your muscles while rest repairs them up and develops new muscle.
When describing muscle mass you'll notice that supplements aren't mentioned. You don't need them, but they aren't horrible drugs. If you take the suggestions above, you wont need them either. you'll get muscle mass and a great body without using them. If, for some reason, you are a hard gainer, then using them moderately can be considered.
If you want to find more information about building muscles, Please check it out at muscle gaining secrets. It is a proven program of step-by-step guide to help you gain more muscle mass. Read the muscle gaining secrets reviews for more.

Tuesday, 29 May 2012

Building Muscle

Are you trying to add lean muscle mass? Confused by all of the muscle building systems out there? Which system will work the best for you? There is High Intensity, Heavy Duty, Power Partials, Static Contractions, X-Reps, X-Size (different from X-Reps), High Volume, Pyramid, Twenty Rep Squats, Central Nervous System (CNS), my own Quick Hammer Routine, and many, many more to choose from. So, which one should you try? Why not take the best points out of each system and use them all? Obviously, you cannot do some of each of these systems, each and every workout.

What I like to do is take my basic, high intensity routine and add something to the end of the set. Although I really don't use high volume, and I only occasionally play around with X-Size, I like to use parts of these other systems on a regular basis. Again, I start with a normal high intensity routine where I might do one set of one to three exercises for a bodypart. I will then add one, or a combination of more than one of some of these other rep styles to my set. For instance, if I am doing bent rowing, I do as many normal repetitions with a heavy weight as I can.
One I reach failure, I will do as many partials as I can. If this has not completely wiped me out, I will throw in a static hold, or an X-Rep for 5-10 seconds at the end. Static holds are like an Isometric rep. You hold the weight in a contracted position for a few seconds. An X-Rep is much like a Static Rep, except you kind of pulsate the weight as if your contracted muscles are vibrating. Again, I will do one of these reps for about 5-10 seconds. I cannot tell you which of these two hold reps work's best, but they both really do work.
Now, if I am doing the benchpress, I prefer Pyramids over a single set. I feel much safer going up fifty pounds each set to get my mind and my muscles prepared for the heavy benchpress. At the end of my heavy set, I will do a Static Rep for around 10 seconds to really push the pecs. Squats are a bit different because I have a really bad right knee. The only way I will do a Full squat is with a very light weight while warming up. When I start going heavy, I do Only Power Partials.

Again, like the benchpress, I prefer to Pyramid the weight up to get my body ready for the heavy weight. I also rarely do less than twenty reps on squats. Even if I am doing 400lbs, I will do 20 reps. It is amazing about the legs, but no matter how hard you push them, they seem to always finish the set! At the end of the set, I will do a Static Hold for 10-15 seconds. I do Static Holds, or X-Reps on pretty much all of my other exercises including Curls and Triceps Dips.
I purchased Pete Sisco's CNS Workout last year and I will use it from time to time. The idea behind it is to hammer the body in a quick, high intensity way to get a massive response from your central nervous system. I don't use it regularly, but it is a very good system and I use it when I think the time is right. Another routine I like is my Quick Hammer Routine. It is ideal for people who want to build mass, but are very short on time. It work's the major muscles of the body in a brief, ten minute workout. In this case, you pick one exercise for the chest, back and legs. You do the three exercises one after the other in circuit training style, with the exception that you are using heavy weights and lower reps. you perform three cycles of the exercises, wit about a minutes rest between cycles.

If you are going to use this routine for an extended period of time, you can throw in some crunches for the abs. I like doing the routine with dips, bent rows and squats, but you can also use benchpress, chins and leg presses, or any other combination you choose. You just need to make sure you are using compound exercises so you are hitting the other muscles along with your legs, back and chest.
Another thing I will do to add strength, is to do two or three weeks of Static Contraction workouts from time to time. Instead of doing the Static Holds at the end of your set with a weight that you can do a normal repetition with, you use a weight which is actually too heavy for you to perform a full rep with. You really need a power rack or smith machine for these, as you are handling extremely heavy weights and I would not like to depend on someone else to keep this weight off of me. Let's use the benchpress for our example. You set the bar about four to six inches from full extension.

Now, load the weight on the bar. I mean, really load the weight on the bar! I can bench about 330lbs, but at the end of my last Static Contraction cycle, I was doing a ten second static hold with 450lbs! The theory is that you can handle much more weight when you lift in your strongest range of motion. When you lift such an incredibly heavy weight in this range, you incorporate so many more muscle fibres, spurring rapid growth and strength gains. I can personally vouch for the strength gains. I do not have the patience to stick with this system long enough to test the mass gains.
I change routines on a regular basis to avoid going stale. The routine I use most of the time is something I picked up from Dorians Yates book, "Blood and Guts", and made my own adjustments to it. I work chest and triceps in one workout, back and biceps in workout two, then Legs and shoulders in workout three.
I will perform crunches every other workout. I work each muscle a maximum of once per week, with the obvious exception of abdominals which get worked one or two times per week.
On Chest day, I pyramid the benchpress for my chest, then perform a hard set of parallel triceps dips to finish off my triceps.
On back day, I do a set of deadlifts, a set of bent rowing after a lighter warm-up set, a set of chins and a set of barbell curls.
On leg day, I pyramid squats, usually performing twenty rep sets, a set of military presses and a set of dumbell side laterals.
This routine seems to work the very best for me. You should experiment to find what work's the best for yourself.
For diet and nutrition, I like a diet that is simple enough for you to stick to for life. If it is too restrictive, you will fall off the wagon and usually go nuts on everything until you have gained back everything you lost and more! Restrictive diets also eat up a lot of your valuable lean muscle tissue. What then happens, is you start out weighing 200lbs with around a 23% bodyfat percentage. When you fall off of your diet, you have catabolized muscle mass with the fat you lost, so when you balloon back up to 200lbs, your bodyfat percentage is now around 26% or more. Now you weigh the same as you did before the diet, but you look worse! Eat smart, train and rest.

I don't recommend low carb diets unless you have a lot of weight to lose. Then, I would use it in stages to break away at the fat a bit at a time, while cycling back to a more normal diet of complex carbs, protein and essential fats. Be sure to get a good protein/ carb meal or shake immediately after your training to quickly replenish your muscle protein and energy. Eat five or six small meals per day to get the most nutrients from the food, while storing less of the calories as fat.
Rest is very important for muscle growth. Your muscles do not grow while you are training. They grow while you are at rest. So if you have been training and eating well, and you are not making decent gains, you may not be getting enough rest to allow full recovery of your muscles.

Monday, 28 May 2012

Helpful Bodybuilding Tips for Beginners

Bodybuilding has been a popular sport for many decades, and today there are more and more people getting into it. When you are first starting out in the world of bodybuilding, you'll find that you have a lot to learn. Beginners can't just jump right in and start working out with the heaviest weights, nor should they be doing too much all at once. You need to give yourself time to learn the basics. Later, when you learn how to do everything properly, and start working out with heavier weights, you will find that your body is getting in great shape in much less time than you ever expected. Remember to also ask the trainers at the gym, and your bodybuilding friends, for tips to get the most out of your workout.

Bodybuilding Tips
Some of the bodybuilding tips you read here may seem basic and more like common sense than anything else, but they really are things that you need to know before you go ahead and start working out. For example, the first thing you need to think about when you are bodybuilding, or doing any other type of exercise, is comfort. You need to have comfortable, loose clothing to work out in - clothing that allows you to move around easily.
And you need to cover up. Guys, you may think you look great when you work out shirtless, but others working out around you, especially women, may find it offensive. Ladies, the same thing goes for you. Wearing tight, revealing workout clothing is not only bad for exercising in, but you also risk offending other women and distracting men from their workouts.
Wearing the right clothing is just one of many bodybuilding tips for beginners. Another important tip is to always remember to do warm up exercises before getting into your actual workout. Without doing the proper stretches, you risk a number of muscular injuries, such as strains and tears, and you can even break bones. It's also important to remember not to overstretch when warming up, as this can be just as harmful, or even more so, than not stretching at all.

You also need to make sure that you are hydrated at all times while working out. Exercise causes you to sweat, making it even more necessary to constantly keep re-hydrating yourself. Drink plenty of water before, during, and after workouts. Make sure that you always have a bottle of water with you. This is also a good way to get into the habit of drinking water throughout the day, which you should do regularly, even if you aren't exercising or bodybuilding.
One of the most important things to know when bodybuilding is how to perform exercises properly. When you use improper form or movement you risk injury to your muscles, bones, and joints, and at the very least end up being extremely sore after working out. If you are just getting into bodybuilding, it's a good idea to get a personal trainer, or find a trainer at the local gym to help you figure out which exercises you need to be doing, and how to do each of them properly to get the most benefit and not hurt yourself.

One of the most important, if not the most important, bodybuilding tips you will ever receive, is to follow a diet that is healthy and well-balanced, with all the nutrients you need to be healthy and build big, strong muscles. In fact, it's a good idea to discuss your diet with a physician, dietitian, or nutritionist, especially if this is a subject that you know little about. With their help, you will learn all about healthy eating and which foods will benefit your workouts the most. You may even be advised to use protein supplements, as they will provide the protein you need for energy and muscle recovery following workouts, as well as a number of other vitamins and nutrients.
Using protein supplements is a great way for everyone, not just bodybuilders, to get the nutrients that are missing from their diets. You'll find that there are many different types of protein supplements available on the market today, from snacks (such as bars and even jerky treats), to protein powders, to liquid protein supplements, and even delicious candy for those with a sweet tooth.

Saturday, 26 May 2012

Body Building Tips - Body Building Motivation

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One of the important elements for the building up of the body muscles is the motivation to go for it. Motivation is very often overlooked by many gym trainers and other training personnel when it comes to daily exercises and intense workouts. It is generally observed that in the beginning days of any exercise program, the person involved is highly enthusiastic about the procedure but eventually everything wanes after a few weeks of rigorous training. Hence for fast muscle development, the level of motivation must remain consistently at the peek for driving you to run to the gym and train yourself with constant enthusiasm which in turn will constantly stimulate the growth of your body muscles.

The key word to fast muscle building technique is the intensity with which you workout.
Now the concept of motivation and intensity are closely related to each other. Let me give you an example.
While we are indulging ourselves in a daily schedule of intense workout, we usually have a thought or a feel of passion inside us. That is the intensity to work. But to workout daily at a high intensity in such a manner that an invisible force makes us push past the pain and impediments each and every time is what we call motivation.
There are a number of reasons for which a certain person goes to the gym for reducing some flab and getting some big, bulging muscles can be listed easily. Primarily, to get enlarged physically brings confidence and a feeling of security in a person's mind. It also makes a person physically strong, turns him into a good looking gentleman and brings a feeling of self discipline and self fulfillment.
Research results from various sources have suggested that the main factor that reduces the motivation of exercising is the lack of desired results. Just think that if an arm workout helped you enhance your arm size by 20 inch within a single week, would you ever think of giving that exercise? Of course not!

It is easier to build your body muscles during the initial period as the process slows down with your body getting bigger.
There are some common motivation tips and tricks which are usually followed by various body builders world wide. First of all, you should avoid making too many changes in your lifestyle. Secondly, if you feel monotonous about your daily workout routines, then you go out for a while or just take a long break and visit some where you really enjoy going to. Repeat this at every weekend for a few months! This will keep you out of boredom. Also it is very important to set realistic goals which you can possibly achieve. Do not set any such goals which can never be achieved no matter how hard you try. Setting such goals may hamper your motivation, enthusiasm and also the willingness to build your body.
It is very difficult to get motivated when you are working alone. It is often suggested to get trained with a partner so as to gain the much required motivation.
Again, if you find out that your method of work out is not producing any result then it you should try to change the routine or simply just change your work out routines after every ten weeks. This will necessarily bring you closer to achieving your goal. The last and the final suggestion is that you stick to positive thinking while exercising and not negative thinking. Focusing on negative thoughts would simply destroy and shatter all of your motivation and enthusiasm!
Just try using these suggestions and you will find yourself giving those giant bodybuilders some serious competition!

Wednesday, 23 May 2012

The Top 4 Body Building Benefits You Never Considered

OK, so you've built yourself into a hulk of a man, enjoying formidable body building benefits such as being able to crush walnuts with a single twitch of your pecs. Bet you never knew there were other important benefits - maybe not as impressive as being able to dead lift a Cooper Mini, but important nonetheless.
Surprise Body Building Benefit #1:
You probably lowered your cholesterol...a LOT! The byproduct of inactivity and excess flab is an LDL that's way too high, HDL that's too low, and triglycerides off the charts. Essentially a heart attack waiting to happen. One of the best body building benefits is getting all these cholesterol readings to a healthy, normal level. Of course, if you mess around with steroids, this one's a goner.
Surprise Body Building Benefit #2:
Strong bones. Again, unless you're doing bonehead diet or drug stuff that's leaching calcium from your bones. In that case, better invest in a good rocking chair and cane, because you're going to crumple like a soda can in old age. Among the many benefits you get from lifting weights is that all this movement and weight-bearing activity helps to prevent osteoporosis.

Surprise Body Building Benefit #3:
Flexibility. OK, you're probably not ready to join the city's ballet troupe, but if you've been training correctly with proper warm up and stretching (during and after your workout when your muscles are warmed up!), then you're the poster boy for four areas of body building benefits: strength (duh), flexibility, endurance, and balance.

Surprise Body Building Benefit #4:
You can tackle that honey-do list without getting exhausted. OK, man of steel, admit it. You may be built like a Mack truck, but when your perfect specimenship helps attract some lovely young lady, you'll melt like a tub of goo. Putty in her hands, you'll gladly move the sofa here, there, and back to where it started just because she asked. The body building benefit here? You can do domestic manual labor all day without pulling, spraining, wrenching, or tearing anything... and you get to be the hero.

Key Benefits of Whey Protein Shakes For Bodybuilders

A growing body of research shows that bodybuilders and athletes can improve performance and muscle gains when consuming whey protein shakes and products. Whey protein is a derivative of real milk and not only supplies the body with protein, but also contains high concentrations of calcium, magnesium and other minerals that are absorbed readily in liquid form. Whether you're on a muscle gaining diet or want to lose body fat, consuming these shakes before and after your workout can power up your fitness routine and give you better results overall.

Gregg Avedon, author of the book, "Men's Health Muscle Chow" encourages training bodybuilders to consume a 'clean' diet with a lot of lean protein and to drink at least one protein shake each day. Consider these key benefits of whey protein shakes in bodybuilding and training:
1. Easily digestible nutrition. Bodybuilders and athletes who are always on the go can consume just one protein shake immediately after a workout for rapid absorption of key nutrients. Whey protein drink blends may contain vitamins and minerals that aren't readily available in everyday meals, making them a convenient supplement for those with busy lifestyles.
2. Lactose free. Bodybuilding professionals and athletes who are lactose intolerant do not need to give up milk products altogether when they consume whey protein shakes. These shakes are often made with a combination of egg protein, soy protein and calcium caseinate protein which means they do not have the same negative effects of pure milk products.
3. Rich in amino acids. The body needs high quality protein and essential amino acids to function optimally. Whey protein powders and shakes contain high concentrations of amino acids that aid with protein synthesis and can balance out any nutrition program.
4. Easy to use. Whey protein powders and shakes can be mixed into other foods and drinks for variety. Bodybuilders can mix protein powder into oatmeal and yogurt for breakfast; enjoy a fresh fruit smoothie made with a base of their favorite protein shake mix; or mix protein powder into soups and broths for a nourishing meal. There are countless ways to consume whey protein and enjoy a varied diet.

5. Improves muscle repair. After an intensive workout - especially one that involves heavy weight training or intensive training - the body needs to repair itself and can do this properly with a quality nutrition program. Protein is one of the essential building blocks for muscle repair and growth, and can be absorbed readily in the form of whey protein shakes and supplements. Consuming these shakes immediately after a workout can trigger rapid muscle recovery and improve overall strength.
6. Natural appetite regulator. Eating more protein wards off hunger and makes it easier to maintain a low-calorie diet. Athletes or bodybuilders who are trying to cut calories often feel less hungry when consuming high-quality whey protein shakes and powders. These shakes can be consumed as a meal replacement or as a snack between meals to optimize the nutrition program.
7. Boosts the metabolism. Consuming high quality protein at regular intervals throughout the day can serve as a vital source of energy and keeps the metabolism running at peak efficiency. This ensures optimal calorie burning and can also reduce feelings of hunger. It also prevents overeating at the next meal, since the bodybuilder or athlete feels more satisfied with less food.

Tuesday, 22 May 2012

Gym Workout Bodybuilding Tips

Gym workout programs can vary dramatically from bodybuilder to bodybuilder. One gym bodybuilding workout for one bodybuilding enthusiast can deliver outstanding results while another gym workout can be a disappointment for another bodybuilder.

After thousands of bodybuilding fitness consulting sessions, and publishing a popular weight training guide, I constantly teach bodybuilders a results proven gym workout routine that builds muscle fast.
All you have to do is follow my 8 Gym Workout Bodybuilding Tips and you will soon see your muscle building results double.
8 Gym Bodybuilding Workout Tips
1. Have a clear weight training routine purpose.

Upon entering the gym it is imperative to have a clear cut bodybuilding routine plan of action. You should know exactly what exercises you will perform, how much weight you will need to lift, and how many reps you must beat. Therefore, your whole bodybuilding routine is 100% planned, set in stone, prior to beginning your gym workout. You must walk into the gym with a definite plan, and purpose.
2. Be in a "warrior" high intensity weight training state of mind.
It is crucial to enter the gym workout focused. I can remember entering the gym and instantly beginning to perspire. I mentally had worked myself up into state of high intensity weight training desire. This is even before I lifted one weight. It is called focus, and anticipation.
Bodybuilding results are only seen when you force yourself to grow. That takes high intensity weight training, as well as ultra high mental focus. Your mind should be totally focused on conquering the next rep. It is important to imagine yourself forcing out that one additional muscle building repetition.

In an effective gym workout, your attitude, and drive will determine your altitude of muscle development.
3. Focus on effective pre- gym workout bodybuilding nutrition.
Make sure you ingest a small amount of complex carbohydrates, and protein approximately 2 hours prior to beginning your gym workout. This will assure you of getting the adequate amounts of energy producing nutrients to expel in your high intensity weight training session.
Another extremely important gym workout tip is to make sure you are properly hydrated with, preferably, water. You should be consuming at least one-half of your bodyweight in ounces each and every day.
Bodybuilding training preparations are similar to space shuttle preparations. Your goal should be to get your system ready for a high intensity weight training blast off.
4. Did you bring your bodybuilding workout log to your gym workout?
One of the biggest mistakes bodybuilders consistently make is neglecting to track their weight lifting progress. Without measuring progress, there generally is little improvement. How do you know what you are suppose to beat if you have no data? How can a department store set sales goals if they don't track sales? It is just absolutely silly seeing bodybuilders completing their gym workouts without recording any data. That what is not measured will not improve.

5. Gym workouts are for training, not socializing.
Remember, you are in the gym to get muscle building results. If you are talking and goofing around, how in the world can you be ultra focused on going to war with the weights? Get your work done, and then socialize if you wish. I tell my clients to stay focused, and don't allow distractions. Focus on conquering that near impossible, muscle growth repetition.
6. Use only proven bodybuilding program principles.
Don't listen to Joe Bodybuilders newest theory on building muscle. Stick to what has been scientifically proven to work. Beware of all the gym chatter floating around. To discover all of the most advanced proven bodybuilding principles visit my muscle building weight training guide presented in digital audio. Bodybuilding Done Right is a how to bodybuilding audio revealing the proven scientific bodybuilding program principle the pros use, but refuse to share.
7. Avoid Overtraining.
Once you have completed your pre-designed 100% high intensity bodybuilding routine, it is time to get out of the gym, and go home and grow. Hold yourself back from doing one extra set. Remember, more is not necessarily better. Stick to your plan. With high intensity weight training you need less volume of work. Any extra basic weight training exercises could be counter productive to your bodybuilding muscle growth.

Get out of the gym, and let your body compensate, and later overcompensate with added fat burning muscle tissue.
Also, make sure your body has fully recovered from the previous gym workout before you train again.
8. Begin the recovery process with optimal bodybuilding nutrition.
You have an hour after your high intensity weight training workout to replenish your glycogen levels, thus, aiding in the muscle building, and recovery process. Take in two parts complex or simple carbohydrates with one part protein. This is an important bodybuilding tip that has been proven to aid in the muscle recovery, and building process. So power your gym workout with these proven tips.
These are 8 important gym workout tips that should be followed. Following these bodybuilding workout tips will do wonders for your weightlifting, muscle building results.

5 Bodybuilding Tips and Tricks That Work

Here's 5 bodybuilding tips and tricks that will help you build your body faster. True, you can put on muscle without using these idea. But why make it hard on yourself?
1. Go Big To Little
Start your workout with big lifts. Squats, bench presses, standing presses, and deadlifts - the good stuff!
Then, if you need to and have the time, use smaller lifts to specialize your body. Maybe use bicep curls (even though I hate them myself) if you want your biceps bigger. Or other smaller lifts to focus on body parts that you want improved.
My main point is that you should do the lifts that give you the most bang for your buck, time wise and energy wise, first. Then move on the exercises that will take more energy for less returns. Make your time count.
2. Want More Muscle? Eat Before You Workout!
OK, you've probably heard that eating right after your workout is important. And there's more than a grain of truth to that. But eating before you workout is even better!
Here's one of the important things that happens when you eat. You're giving your body the fuel and materials it needs to build your body up bigger and stronger. That means that as soon as you damage your muscles by lifting weights, you've got protein and food already digesting - giving your body the ability to start immediately building new muscle.
3. Count Your Calories
Want to put on weight, as muscle? Eat more.
Lose weight, as fat? Eat less.
These are the basics. Now if you want to be certain about your weight loss, or stay good while just gaining muscle, count your calories to make sure you're eating exactly the right amount.
It is a pain in the ass, but... It works. End of story.
4. Don't Whine About Your Setbacks or Your Genetics
These days, everybody seems to be focused on why they can't reach their goals. "I have bad genetics," or, "I don't have the time," or whatever.
If you really want it badly enough, you'll find the time. You'll find the time to work hard, really find out everything you need to know, and work around the setbacks in your life.
Everybody has stuff that doesn't go as planned. Everybody has family obligation and work and 10,000 reasons to not get their workout done.
But some people get to the gym and make progress. And others just don't. Which will you be?
5. Find A Routine That Works, And Stick With It
Lastly, when you find a routine that works for you and that's giving your results, stick with it! Do not change anything!
I meet so many people who say, "Well, my routine is working, but I want to get results faster so I...". If you're getting consistent results, don't do anything different. Really.
In the beginning virtually anything works, but as you lift longer and longer it becomes harder and harder to put on more muscle. If you're making progress, don't risk shooting yourself in the foot by changing things up. Keep on keeping on, and you'll reach your goals.

Bodybuilding and Sleeping - The Factor of Sleep Can Bulk Up Hardgainers

f you are a hardgainer or strength trainee, the factor of sleep is indeed amongst the fundamental factors that can help you add the twenty pounds to your squat training, or ten pounds to your bench. Therefore, it is very important to incorporate healthy sleeping for bodybuilders and hardgainers to achieve a fitness-oriented lifestyle.
Although, it may appear like a trivial issue that is easy to ignore, providing proper sleep to your body every night is a crucial step that enhances the maximum growth of muscles.
Are are you eager to see the significant and dramatic changes in your body in a relatively shorter period? Then a restful and quality sleep is a must every day.
Bodybuilding and sleeping are directly proportionate to each other and for important reasons. The following are situations that occur when you fail to get proper sleep every night:
Decrease in Mental Focus
Sleep deprivation badly affects your mental state. This is one of the biggest problems hardgainers face during their stressed workout routines. According to studies, even a single day passed with insufficient sleep can have considerable negative impact on your mental state and focus and willingness to carry out difficult tasks. Entering the gym with the intentions of putting your 100 percent effort is the primary key to fast muscle building, and in order to achieve this you must not let go your mental focus and even more important being a hardgainer.
Affects Physical Performance
In addition to affecting your mental state, sleep deprivation also results in physical consequences. First of all, it affects the level of strength of the hardgainers that further discourages them from performing reps. Without proper sleep, you may feel lethargic and do not put in the effort to use more weight for exercise routine. Sleep properly so that you maintain the level of strength required in achieving muscle mass as quickly as possible.
Interruption in Recovery
As a hardgainer you may already know that the actual growth of muscle does not take place while you are working out. Instead, they grow when you are away from the gym, resting and eating. The sleeping time is one of the primary times when the remodeling and recovery of your damaged muscle tissue takes place. In addition with muscles, the immune system, joints, and central nervous system also require rest for recovery.
Compromise on the Hormone Levels
There are certain fat burning and muscle building hormones operating in our body. As a hardgainer, if you are deprived of sleep, then it could have a negative impact over these essential hormones. These hormones specifically include insulin, growth hormone, testosterone, and cortisol.
So how much sleep is adequate for hardgainers?
Just like with many other things, the certainty of adequate sleeping time may vary from person to person. However, in general it is recommended that all the hardgainers should at least sleep for eight hours every night. Bodybuilding and sleeping should be treated equally. In case you feel you need more sleep than that, you may even sleep up to nine or ten hours.
It is about feeling energized and 100 percent rested throughout the day, so get enough and proper sleep. If you constantly feel sluggish and fatigued, then it is a sign that you must increase your sleeping time.

Sunday, 20 May 2012

Body Building - Tips To Help You Achieve That Perfect Body You Want

Body building is a serious hobby or sport that really needs to be taken with utmost attention and dedication. It is not enough that you get to do workouts once in a while. It is also not enough that you get to watch your diet once in a while. It is a lifestyle that you actually need to adapt in order to maintain whatever body figure you already have established.

It is important for every bodybuilder to be able to be able to stick to a specific routine that is aptly meant for his specific body type, weight, age, and gender. That being said, here are other tips that should be needed in order to start body building.
First, one must join an appropriate FITNESS GYM that will help him with the amenities he needs for bodybuilding. If he is to do his routine at home, he will need EXERCISE EQUIPMENTS that are specifically intended for his workout routine.
Second, he will need to find a reliable GYM INSTRUCTOR if he is to do his workout in the gym. If he is to do it at home, he will need FITNESS GUIDES AND MATERIALS that will help him map out a specific routine plan for him. It is important also to find reliable sources that will help him with his specific needs in order to do a proper workout routine.

Third, he will need to have ENOUGH SLEEP each day. This is because the body needs to recuperate and rest itself from the regular workout strain it needs to go through. Therefore, an at least eight hours sleep each day will be needed most especially to support the exercise routine he needs to do.
Fourth, he will also need to supplement his workout with a PROPER DIET that is aptly meant for his body and his workout routine. It is important that he gets proper nutrition form his food daily. There is no need for him to go through crash diets that will make him more hungry the next time he eats. This is important because the body needs a proper maintenance to be able to produce enough energy needed for the regular workout routine and also the usual daily activities.
It is important to be able to cover all areas that get to be included in our workout routine. It is not only the exercise that is important but the rest and diet that is taken as well. Therefore, a serious bodybuilder will incorporate his workout in

Bodybuilding Diet Tips To Help You Build Muscle

The great Joe Weider, trainer of all the top champions in bodybuilding history, mentioned that the key to competition success is proper diet. It would be very difficult to argue with him on this one. An overweight and out of shape bodybuilder really is not a bodybuilder. He's a generic weightlifter.

But, don't assume diet refers exclusively to the process of losing weight. There is more to it than that. You also have to eat a diet that supports muscle growth. Here is a look at the types of diet you need to eat to be a solid bodybuilder...
First and foremost, you will want to eat organic food. Processed food comes with a lot of problems that can undermine the potential to attain bodybuilding success. Those that would prefer to develop an impressive physique certainly must be willing to do a little extra in order to see results. Such extra effort can come in the form of paying more for the proper food.
There are three types of food categories: proteins, fats, and carbohydrates. In general, bodybuilding diets are low in fat allow many will switch to a low carb diet in the pre-contest phase to become a bit more shredded.
Generally, during the bulk of the year, a bodybuilder will generally eat a high protein, moderate carb, low fat diet. The fats that you do eat must always be the good fats which would be unsaturated fats. Saturated animal fats such as those in red meat need to be avoided for scores of reasons.
That means you want your protein to come from poultry, fish, beans, and shakes. And you will need protein as this is the building block for muscle and muscle repair.

The carbs you eat POSITIVELY MUST be good carbs. That means fruits, vegetables, whole grains, and organic sources, Carbs from processed foods or refined sugars will serious hamper your ability to develop a good physique. Also, you want to avoid eating more than 100 grams of carbs per day during the off season and avoid eating more than 50 grams per day during the pre-contest phase.
Also, you will need to keep your calorie intake very low during the pre-contest levels since you want to rid yourself of excess body fat. When you are in a mass building stage, you will need a lot more (low fat) calories in order to build up your muscle mass.
During the entire year, you will need to eat six small meals per day as opposed to eating three large ones. This is done to keep the metabolism revved up which, in turn, burns up more calories. Whether you are looking to build up mass or become defined, you always want your excess calories metabolized as excess fat never does the body good.
Honestly, most bodybuilding diet tips are little more than simple common sense. What you want to eat is a diet that helps promote your goals which is the development of a massive, ripped physique. Remember, bodybuilding is about building the body. That requires a lot more than just lifting weights.

Saturday, 19 May 2012

Bodybuilding Tips - 20 Rules for Packing on Muscle

20 Mass Gaining Tips for the Hard Gainer. If you are having a hard time gaining muscle mass or, if you just want to have a little more information on how to stay on track with continuing gains in your muscle mass, here are 20 tried and true bodybuilding tips. Learn these 20 tips and apply them to your bodybuilding program regularly.

1. Increase resistance regularly. Your muscles will grow in response to increased demand upon them. You must regularly increase your weight, reps, or intensity in order to increase your muscle mass.
2. Use Moderate Reps. Sets of 6 to 10 reps are best for bodybuilders. Sets of five or less reps tend to build more strength than muscle mass and sets greater than 10 reps tend to increase endurance in a muscle, rather than cause it to grow in size. (The exceptions to this rule are calves, abdominals, and forearms, which tend to respond best in rep ranges of 10 to 15).
3. Use Basic Exercises. Build your workouts around compound multi-joint movements such as squats, deadlifts, barbell rows, military presses, and bench presses (inclined, flat and decline).

4. Eat Protein Frequently. Each day you need to give your body 1 to 1.5 grams of quality protein for each pound of body weight. Divide this intake into five or six meals that are spaced no more than three hours apart. Try to get most of this protein from animal sources like beef, fish, dairy and high quality protein supplements.
5. Do Not Use Shortcuts. Avoid trying to speed up your progress by working out too much without sufficient rest, taking steroids, eating too many unnecessary calories and using weights that are too heavy. These tactics will end up causing you more trouble than help.
6. Evaluate Your Physique. Take a good look at yourself in a mirror and do an honest assessment of your weak points and strong points. Arrange your exercises to hit your lagging muscles first when you are strong, and hit your best bodyparts last. If your shoulders tend to be narrow, be sure to emphasize deltoid movements, especially lateral raises. If your hips tend to be wide, you may need to prioritize your lats to create the V- taper.
7. Get Enough Rest. You grow when you are resting, not when you are training. Allow four days of rest between workouts for each muscle group to recover and grow. Be sure to get seven to eight hours of sleep each night for maximal muscle growth.

8. Create Intensity. Use advanced techniques such as partial reps, drop sets, and forced reps on most of your sets. This will all allow you to push your muscles past failure and trigger even more muscle growth.
9. Try New Equipment. You should base your bodybuilding program around compound free weight exercises as mentioned in Tip number 3, but don't be afraid to experiment with some of the machines that are available in your gym. Some machines can stress your muscles in new and different ways which can stimulate new muscle growth.
10. Make Periodic Changes. Every month or two alter the order in which you do your exercises, or alter the exercises you do for a particular body part, or alter the number of sets and reps. Your muscles will become accustomed to the same workouts if they are repeated over and over again. Periodic changes will keep your muscles from adapting and therefore continue to stimulate new muscular growth.
11. Know Your Limits. Understand what your realistic potential is in the sport of bodybuilding. If you are unlikely to compete at a champion level, be realistic about how much money you spend on supplements, how much time you spend in the gym, and how much effort you put into your training. There is no sense in going broke, alienating your family, and risking injury f there is realistically no real possibility of ever making it to the pro level.
12. Supplement Your Diet. As a bodybuilder, you need much more protein and other nutrients than your average person. Be sure to supplement your diet with protein powder, creatine, multivitamins, glutamine, etc. in order to meet the additional demands on your muscles.

13. Prevent Injuries. One of the biggest potential roadblocks to your muscle building success is a training injury. A serious muscle tear or tending injury will not only halt your progress in the short term, but in some cases can limit your long term success as a bodybuilder. Always warm up and stretch before getting to your heavy sets. Start with a relatively light weight and pyramid up from there to your heaviest set. Be sure to use a spotter or power rack on your heaviest sets.
14. Limit Your Volume. Try to limit yourself to 15 sets on large bodyparts like chest and back, and 12 sets on smaller bodyparts like biceps and triceps.
15. Prioritize your Weakest Muscle Groups. Whenever possible, train your weakest body parts first, when you have more energy and strength. If certain muscle groups continually lag behind, increase the volume on those body parts, and possibly decreased the volume in your strongest body parts until your body reaches a better balance.
16. Train Your Entire Body. Do not neglect any body part. Be sure to train your forearms, legs, and lower back just as vigorously as you're training chest and biceps.
17. Learn to Control Your Muscles. Practice flexing each muscle in your body. This will help to develop the mind-muscle connection that will enable you to apply more force in each repetition of your exercises.

18. Trust Your Instincts. After you have been training for about a year, you should have a good idea of which exercises and techniques work best for you. You should also have some idea about which time of day you feel the strongest. The more closely you monitor your body and the way you feel after a workout, the better you will be able to increase your intensity, and therefore increase your muscle mass.
19. Set Achievable Goals. You should always have a goal you are working towards. You should have some short-term goals such as adding 10 pounds to your bench press, adding a half-inch to your biceps, or losing and inch around your waist. Short-term goals should be achievable in a time frame of several weeks to a couple of months. In addition, you should have a few long-term goals such as gaining 10 pounds of muscle in one year, increasing your bench press to 300 pounds, or competing in your first bodybuilding contest. Goals are essential to keep you motivated and to give you a sense of accomplishment as you reach each one.
20. Keep A Positive Attitude. It has been said that your attitude determines your altitude. This is especially true when it comes to changing your body from an average one to a powerful and muscular one.
Authors Note: I wrote this article quite some time ago, and I have one more very powerful Tip that I have used recently that has accelerated my muscular gains. I will call this Tip 21:
21. Workout with a partner. Especially for men, with their built-in ego, working out with another man who has similar goal as you do, this is powerful because men will ALWAYS push harder if another man is watching! Two men working out together will cause both to push themselves harder and go for that extra rep, which will cause greater stimulation and faster muscle gains! Try this one.
Muscular gains do not come easy, but if you keep a positive mental outlook, continually look forward to your next work out and apply these 20 tips, you will see great improvements to your physique in a short period of time.