Posts filed under 'Fitness Center'
September 25th, 2008
Quick muscle building is the goal of every underweight guy who hits the gym and embarks on a weight training program for the first time. After all, who wants to wait years for the results?
There are weight training routines designed specifically for muscle building that will have you gaining pounds of muscle mass in a short period of time.
I’m talking 5, 10, 15, even 20 pounds or more in the matter of weeks or a few short months.
And let me tell you, even 10 pounds of pure muscle will transform a physique from a before into an after.
Be forewarned: If you are interested in quick muscle building, it will take hard work, determination and discipline, but the rewards are well worth it. Still with me? Then let’s go!
In order to build muscle mass fast, you need to focus on the big, basic movements like squats, deadlifts, rows, dips, etc. You must put a lot of hard work into these exercises and increase your training poundages or you just won’t grow.
Now, this is common knowledge to a lot of people ,but it’s also where they run into problems because they get the other important factors wrong when tackling a muscle building program with these exercises. They do too many sets and they don’t workout with enough intensity.
So, you also have to shorten your workouts. No more two hour marathon programs that have you in the gym five days a week. Your body needs time to grow so the muscle building can take place. If you are training all the time, your body never has a chance to rest, recover, and build more muscle.
You can’t neglect the role nutrition plays in building muscle mass. Far too many bodybuilders focus completely on their weight training programs and spend a lot of money on supplements. But they don’t take care of their nutrition plan. They don’t eat often enough, they don’t eat the right things, they don’t take in enough protein, and they don’t eat nearly enough quality calories for building muscle muscle mass.
You can’t go hungry. If you’re not full, eat! If you are underweight and trying to add muscle mass quickly, you are going to need a lot more calories than what you are currently taking in. For this program, it’s not just quality that counts, but quantity as well.
Use Protein Powders - There is no excuse to skimp in this area. You need plenty of protein. Nowadays, most protein powders taste great and many are pretty inexpensive when compared to food. Mix your protein powder in whole milk or even half and half. Why? Quick muscle building! Whole milk and half and half have fat. You need fat to build muscle. It raises your testosterone, among other things. And you also get concentrated calories. Remember, you need quantity as much as quality.
Get Plenty of Sleep Staying out late, partying, or just getting four to five hours a sleep a night isn’t going to cut it. You have to make some sacrifices to build quality muscle mass.
Use an Effective Weight Training Program
Here’s a program that, when used properly, will work!
You’ll weight train three days per week for quick muscle building.
Day 1
Squat - Use a weight you normally use for 10 - 12 reps. Do twenty reps. Next week, add at least 5 pounds to the bar.
Day 2
Off
Day 3
Dips (if you don’t have a place to do weighted dips, substitute the decline bench press, but do dips if you can). After a couple of warm up sets, do four sets to failure. On the last set, keep doing partial reps after you can’t do another whole rep. If you can do 15 reps, add weight.
Day 4
Off
Day 5
Deadlifts - Perform a couple of warm up sets and then do 4 heavy sets of 10, 8, 6, and 4 reps.
Day 6
Off
Day 7
Off
For quick muscle building, you need to add weight to your exercises as often as possible. When you’re not working out, try to limit, if not eliminate for a short time, a lot of strenous activities, such as participation in athletics.
And don’t forget to eat!
Give this quick muscle building program an honest try and you’ll be pleased with the results.
Gregg Gillies
Gregg Gillies is the founder of http://www.buildleanmuscle.com His articles have appeared in Ironman Magazine and he is a regular contributor to Body Talk Magazine. He has written two books, available at his site. He has also written a free report, Fast Mass, available at Fast Mass!
September 24th, 2008
You have two main windows of opportunity when your training. One is 30 minutes before you train (pre-workout meal) and another comes about 30-60 minutes after your workout is over (post-workout meal). The pre-workout meal should consist of a starchy carb and lean protein. The starchy carb will supply the energy you need to get through an intense workout. The protein provides the much needed fuel for your muscles, so they keep a positive nitrogen balance. A great pre-workout meal would be consumed 30 minutes before your workout and would consist of 1 cup of natural oatmeal with one scoop of protein powder. Try to stick with whey protein. Mix it with some water and microwave the dish for about 2 minutes. Stir it up and eat it with a big glass of water.
Your post-workout meal should be consumed as quickly after your workout as possible. This should consist of a simple sugar to spike your insulin levels and rush glycogen back into your muscles which are screaming for fuel by now. Try to stick with either dextrose or maltodextrin as your main source of simple sugar. These can be found in your MRP (meal replacement powder). Also, add another supply of protein to the mix. If you are using a post-workout dextrose based drink, add another scoop of whey protein to it and shake it up. If your drinking an MRP, you should be perfectly fine. Shoot for around 20-30 grams of protein before your workout and 30-50 grams of protein after your workout.
Kris Bierek is a fitness specialist for the health and fitness site http://www.ShapeFit.com where you can find FREE fitness tools like fitness newsletters, dieting tips, weight loss help, exercise questions and a free fitness analysis to help you get into the best shape of your life!
September 23rd, 2008
It used to be that just working out was enough, but now you need to supplement your body building routine with the only safe and effective supplement on the market, Musclebolics. You would look better, feel fitter, and have higher levels of energy. Best of all, it would make you look more attractive to the ladies, and if you played sports, would give you the endurance you need to run ahead of the pack. If you don’t take body building supplements, you almost might as well not be working out at all. Standards have changed, and now men and women need body building supplements to get to massive sizes they desire, or to obtain the gargantuan muscle strength and speed demanded by professional sports. Musclebolics is, as far as I am concerned, the only safe muscle building supplement known to man.
The popularity of body building supplements is evident when you look at the number of steroid scandals. It seems that almost every day someone is busted for using steroids to get bigger and stronger. These are not safe body building supplements, but on the contrary can do damage to the body that is not warranted by the gains they provide. They can do heart damage, cause cancer, and perhaps worst of all, cause the infamous “rage” which can drive users to hurt friends and loved ones in sudden fits of anger.
For a while, it was thought that there was an easy solution. Many substances were thought to be safe and legal body building supplements, and were available on the market to increase muscle mass and performance. It is much safer to use Musclebolics as your supplement of choice. Musclebolics has been clinically proven to be safe and effective in increasing muscle mass by 310 percent.
Although the old body building supplements may seem like a good idea, I think there is no substitute for just good old honest exercise combined with the use of clinically proven safe Musclebolics. There may be only so large your body is meant to get, and you should be happy with that, instead of striving for
impossible expectations. A fit, trim, strong body is good enough for everyone, and we do not have to take dangerous body building supplements to look like the incredible hulk. After all, who wants to date the hulk?
Keith Londrie II is a noted author and body builder. He uses only Musclebolics as a supplement to his workout. For more information, please visit http://musclebolics.com
September 21st, 2008
Are you ready for a Fun Set? You may be asking yourself what set could fun? Let me describe the situation by using typical bicep routine.
Let’s suppose when I go the gym today to blast my biceps, I start off with standing barbell curls. I work four sets with 8 to 10 reps. My partner is no way letting me off easy, so he loads the bar to make every set heavy. On the last set, I know 4 reps is going to be tough, the 5th will be almost impossible and 6 through 8 will be done only with his help. My “bi’s” are beginning to fry and I have just gotten started.
Next we move to seated alternating dumbbell curls. The movement is more concentrated because you only have to focus on one arm at time. Again, my partner sees an opportunity to torture me a bit more. He forces me through the last reps of every set. Remember I said fried before; well now we are really pumping in the blood. The head of the bicep is getting down right full from this workout. I feel the growth coming on!
Now I move to another bi blasting exercise, the seated curl machine. This machine isolates the bicep movement and eliminates any possibility of cheating. Again, I do 4 sets of 8-10 reps.
So what the heck is FUN SET? None of the above sounded like fun…right? Hold on I’m getting there. I just had to set the stage for defining the Fun Set.
The Fun Set is a set that you do in addition to your normal routine. However, with the Fun Set you choose any weight and number of reps you want to do. In my mind, if you have just pounded out the hard and heavy sets, the Fun Set should be light weight and done with higher reps. Often I will stay with the last exercise in my arm routine and just lighten up and rep out. In this case the curl machine does the trick for my Fun Set.
My biceps will flush with blood for the best feeling pump on the planet. Try it; you’ll know what I mean. Heck I might even do 2 Fun sets if the feeling is there. You’ll know when to stop. Do too many and the Fun Sets will become counter productive.
You can do a Fun Set with any muscle group! Some suggested funs for other body part are:
* Triceps- do bent over tricep kick backs with a light weight dumbbells
* Pecs- do light weight cable flies or flat bench dumbbell flies
* Back- do wide grip cable pull downs
* Legs- do high rep squeezing leg extensions
* Calves- do calf extensions on box or other elevated surface with just your body weight
The key to a Fun Set is to add it periodically to your regular routine. Keep it spontaneous. Also, keep it light and increase the reps. You will have a blast.
This technique was introduced to me by a very good friend (Tom Hahn) in Louisville, KY. My thanks to him. There is nothing like a FUN SET!
Scott Jameson is a bodybuilder and trainer for over 30 years. He has a passion for bodybuilding and helping other achieve this success. He regularly applies the techniques in this article. See more of his articles at http://www.bodybuildingprogramzone.com
If you want to more information on a Bodybuilding Program - Check out the Zone, the site with a passion for you to succeed.
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Continue Reading May 23rd, 2008
000 years ago. Today we have a range of products diets and information available to assist us with removing the toxins from our body.