Bodybuilding Workout

Posts Tagged ‘build muscle mass’

‘Why am I not getting bigger?’ is one of the most common question from bodybuilders around the world. After all you are training hard, with good muscle building nutrition in your diet, yet your gains are still minimal. The sense of frustration after all of the months of effort is tremendous and can be really demotivating. So, what precisely is the answer? Well, there are a few likely causes, see if any of these ring a bell with you, together they show you how to build muscle:

1) Are you eating enough? Under eaters could be the real name for many hardgainers. As this is frequently the reason for small muscle gains. The key to building muscle mass is frequent high calorie meals! Consuming food every two hours is a very useful guideline that will help you intake the required amount of calories. Make sure you snack lots on food such as: dried fruit and nuts, yoghurt, cottage cheese,  cereal and milk, protein bars, fresh fruit, and protein shakes, etc

2) Are you getting enough protein? To build muscle mass fast you should aim for 1.5 grams of protein per pound of body weight daily. Excellent protein sources include: chicken, fish, turkey as well as dairy products. Eat lots of everything and do not be too concerned about eating low fat products, you need the calories remember. of course you require decent quality calories but you can do a ripping stage at a later date to remove excess body fat. making use of whey protein shakes is an excellent way to increase your protein intake, the larger tubs of course are normally better value of money.

3) Have your routines gone stale? If you can reel off your routine from the top of your head then that probably means you have been doing the same for thing for quite a while now. If you do not stimulate your muscle in a variety of ways then it will stop growing. How about varying things around using, super sets, drop sets, partials, negatives and so on. You could try 10 sets of 10 reps for any major exercise like squats, simply reverse your workout order, do more supersets (get ready to be sore!) or even allow yourself a week off from working out and let your body totally recover. There are endless variations that are possible make sure you use them.

4) Are you getting enough down time? Did you ever see anyone walk into a fitness centre workout and then come out having put on half a stone of muscle? Never. Obviously, your muscles grow when you are at home resting, not when you are pounding iron in the gym. You are limiting your muscle growth if you do not allow enough time for the muscle to recuperate. If anything you want to give yourself extra time to grow not less. Try dropping to working a muscle group just once a week. Also reducing the number of sets per body part, how about a maximum of 3-5 really intense sets per body part per workout. Think that is not enough, try it and watch the results!

5) Is your water intake high enough? If you are skimping on the water then you really are limiting your progress. Your muscles need copious amounts of water in order to grow. Always carry a water bottle with you and use it frequently.

So the initial question: ‘Why am I not getting bigger?’as you now know has potentially many answers. Answer with extreme honesty the above questions and if you need to make a few changes then do so. The problem for your limited growth may well be the one point above that you do not meet. Some alterations are needed if any of these points are not being properly dealt with. Of course there are heaps of other reasons why you might not be growing but the above are the usual culprits. Now hit the weights and starting building muscle mass!

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“Do I need to go to join a gym in order to workout and build muscle” is a common question often asked?. ‘No’ is the resounding answer. There are good points and of course bad points to working out both in a gym and at home. You can easily build muscle mass at home.

Training in a normal fitness centre will give you access to more equipment, professional advice and will likely be safer. If you have to cue up for equipment then this can be a little annoying also or if the people around you don’t show the same motivation for muscle building as you do.

There a lot of good points out hoe workouts: minimal very low cost, zero travelling time, train without a shirt if that’s what you like to do, you get to play your own tunes, there will never be any waiting for equipment and you can get to scream at the bar and no one will think you are mad.

The negatives are the intial outlay of money at that is required to purchase the equipment although this will likely last a for ages and can be sold again second hand, you may also incur the wrath of your housemates/partner if you use up too much room.

Working-out at home allows you to build muscle mass at your convenience and if you go by the following how to build muscles fast at home guidelines you should not have a problem working-out at home:

1)Find a suitably large space, such as a garage, basement or spare room. A much safer option is to workout on a ground floor as it will be stronger. A bonus would be a well ventilated area. Fully water proof your garage, this will stop them your weights from rusting and becoming damaged.

2) Permanently remove any easily damaged objects. Ample warning is provided byt youtube where a guy doing barbell curls unfortunately lets his barbell nudge his large fish tank with a barbell just a little too hard! humourous to view unless it is your tank. Try to get a permanent set training spot, this will prevent any future mistakes like this. Imagine swinging a barbell into the face of an expensive plasma screen or dropping a dumbell on a state of the art laptop, no fun there.

3) Buy the following training equipment: a normal weights bench, squat stand, a workout mat, a pull up bar and a set of cast iron barbells and dumbells. There is a wide array of home gym equipment around by ensure that you purchase a strong and durable item as it will take an amazing amount of pressure over its lifetime!

4) Map out a good solid session. The top muscle building exercises can all be done with that equipment. Bench-presses, squats, pull-ups, dead lifts are all must have compound exercises which should be made use of followed by movements such as: barbell curls, upright rows, shrugs, shoulder presses, lunges, lateral raises and bent over rows are also good to use.

5) Be safety conscious. You are likely to be working out out on your own, so avoid one rep maximum exercises unsupervised and get a friend to come over and assist if you wan to do some. Lock all weight discs tightly to the barbell before lifting. Some weight benches allow you to put a pin in at the bottom of your lift, when the barbell is just above your chest, do this as if you can’t press it back up then you can rest it on the pins, do the same on the squat stand too.

So, by following the above how to build muscle at home guidelines you can have a great workout, build heaps of muscle mass and all in the convenience of your own home.

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As you have already gotten past the headline you probably know what a hardgainer is. If you are not sure then the term hardgainer refers to anybody whoc struggles greatly to increase their bodyweight! Often this is said to be caused by that person having a fast metabolism.

Metabolism also called metabolic rate is the rate at which your body uses up calories whilst performing the natural reactions required by the body to live. If your metabolism is particularly slow then it will be easier to put on fat tissue as you are not burning up as many calories at rest as someone with a faster metabolism.

For supporting muscle gains we should be trying to creat a surplus amount of calories, this is difficult for hardgainers as they rapaidly use up their calories even at rest. So, what actions can hardgainers take to overcome this? Here is our how to build muscle guide for hardgainers:

1) Keep the cardio workouts to a minimum. Cardio-vascular sessions whilst using up calories at the time also increase your metabolic rate so that when you are at rest you will also be burning through more calories than normal. You must avoid this if you are trying to create an excess number of calories.

2) Eat for two people! You need to take on board heaps of calories. To do so, double the portion of food that you would normally consume. Buying extra large bowls, plates and cups will help you not to forget this.

3) Eat 5-7 meals every single day. This is critical to build muscle mass. Your body can absorb only a fixed amount of nutrients at any given time that is why spreading out meals is necessary and to ensure the body is never waiting for food. consuming 2-3 meals/snacks a day is said to slow down the bodies metabolic rate which is true but that does not mean it is something that you should do. Why? Because your body can flip into a starvation state where it releases particular chemicals that actually inhibit the muscle building process.

4) Make use of supplemements. Take advantage of some of the excellent meal replacement powders and protein shakes that are available. These contain very high dosages of exactly the right things that you need. Ideally you should consume them just before and just after your training session when your body will benefit from them the most.

Stop doing exercises that isolate muscles singularly like concentration curls, stick with compound multi-joint exercises. Your sessions need to involve: dead lifts, pull ups, squats and bench presses. These will help build the muscle mass that you want in all the correct places on your body in the correct proportions.

6) Reduce the number of sets. You can stimulate growth in short 40 minute intense workouts of just 3 sets per body part and maybe as little as 10 sets per workout. More is generally worse for hardgainers! Stimulate growth then leave the gym as soon as possible and asve your calories for supporting muscle growth.

7) Drink loads of water. It is crucial for many important reactions in the body so don’t forget to do this. Drink lots and often.

There we have it, try those tips out. Be persistent with these for a couple of months before your judge them. Just go for it? I hope you found our how to build muscle fast tips useful.

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I’m sure we are all in agreement that at the top of many bodybuilders wish list are a huge set of guns. Naturally they are one of the most visible and eye catching muscles that will win you lots of praise. So, why is it then that so very few people whilst they remain dedicated to their search for big biceps still remain with their sleeve banging against there biceps in the breeze.

Well, it may come as a suprise that this set of muscles are one of the most poorly trained set of muscles. By that I mean so many bodybuilders try to build bicep muscle mass in completely the wrong way.

Here we will set down a few firm guidelines to allow you to build bicep mass quickly. So here is out brief biceps guide how to build muscles fast .

1) Your biceps are trained a lot already in most major back exercises that involve pulling. Therefore concentrate on progressing on these exercises and you will automatically get bigger biceps.

2) Don’t do too many set for your biceps. This is easily done, as already mentioned they are worked heavily on back exercises so stick to a absolute maximum of 4 sets of specific bicep work and in fact two sets will be plenty for most people.

3) Choose the appropriate exercises for your goal. The best mass building exercises for arms are: Pull-ups with an underhand grip followed by rowing exercises. If you must do more work for your biceps then do standing barbell curls. Avoid seated concentration curls – exercises like these are designed as shaping and carving exercises to shape arms that already have a lot of muscle mass. If that is not you then stick to the other exercises.

4) Stick to the rep range of between 5 and size for maximum muscle size gains. Use a training log to make sure that you are still making progress. This means you will have targets to beat each session which is highly motivating. Next up muscle building nutrition.

5) Are you ensuring that you are taking on board enough calories. You need to be taking on enough calories to ensure that you can support the muscle growth you want. Eat between 5 and 7 times each and everyday with meals containing fruits, fish, pastas, rice, lean white meats and so on. These are the kinds of nutritional foods that can boost your bicep growth.

6) Make sure you take enough rest. You’ve probably heard before that your muscles do not grow whilst you are pumping iron they grow when you are at rest. Therefore it is only common sense to give them enough rest. You might as well stop now if you are not doing this.

So thats, it our brief guide on how to build bicep muscle mass fast. Check you are following those guidelines and you may just boost your bicep size and build muscle mass quicker than you expected. Get to it!

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People that want to gain mass often enter the world of bodybuilding and weight training trying to find out exactly how to build mass. Starters are often lost simply because of the sheer number of myths which have surrounded bodybuilding for decades. The truth is that gaining muscle mass requires discipline and regularity. You need to pickup a good program and stick with it till you are to where you need to be. However don’t stop the program when you have reached there.

For more ways on how to build muscle mass, check out Ways to gain muscle mass

You aren’t supposed to perform those exercises that pro bodybuilders since that’s the biggest mistake you can make. Pros who have been bodybuilding for many decade are different from regular people some have good genetics others have a good base. Copying their exercises is not going to get you anywhere. One of the ways to build mass is to become strong. The stronger you are the more muscle your body is going to put on.

In order to build muscle you need to do strenuous exercises. You need not visit a gym to start exercising on the latest machines known to man but a simple old fashioned barbell will work great. When you lift free weights it enables you to become stronger which in turn means that your body will put on more lean muscle mass. People who are just starting to lift weights should start with an empty rod just so that you learn the correct technique once you do you can add weights endlessly.

Free weights put stress on your body and the more stress you put on your body the more muscle you will gain to cope with that stress. Dumbbells are good but they are only sufficient for exercises that need assistance.

Don’t do isolation exercises since those are best suited for pro bodybuilders. The reason is that it doesn’t really build any real muscle mass and doesn’t increase your strength. You should focus on doing compound exercises. Compound exercises don’t focus on any particular body part but focus on a well rounded development. People who are starting out should do exercises that focus on several parts of the body at the same time.

You should focus on doing squats and dead lifts. Squats are of the most important exercises for those who want to gain muscle mass. You are only as strong as your legs so if you develop your leg muscles you can be sure that the rest of your body will follow. This is because the thighs are the largest muscles in your body. If you want big arms make sure that you do squats and dead lifts.

Eating the right foods is more important than lifting weights. You need to eat protein rich foods combined with good carbohydrates. Your body needs its proper does of vitamins and minerals in order for it to build muscle. Rest is very important and unlike pro bodybuilders you shouldn’t exercise every day. Your body releases growth hormones during rest which is how to gain muscle Mass.

I hope you enjoyed this article, I also have other related articles on my website that you might be interested. Go and See Ultimate Muscle Building & Fat Loss Guide

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People who are learning how to build muscle mass at the gym approach me all the time with all kinds of questions. One of the things I am asked most is – does alcohol drinking have any affect on gaining muscle. Well if you had that question in mind than I’m sorry to disappoint you, but yes, consuming alcohol has a very direct, and negative effect on the results you will get with your burn fat gain muscle efforts.     The damages that alcohol causes the human body are far worse than most people tend to think. Because of that, you should get a clearer understanding of how it effects your muscle building efforts. Understand that alcohol is basically a drug. And while we are not trying to preach here, you, as a person who wants to develop your body and keep healthy, should be aware of the effects that alcohol has on your health in general, and on muscle building specifically.   1) Alcohol has a negative affect on protein synthesis.

Protein synthesis is the process that takes place in your body, in which amino acids are joined into whole proteins. Too much alcohol slows this process down by twenty percent or more. Since muscle gaining is depending on the use of proteins, you can see the negative effect here.

Testosterone levels in the body decrease as Alcohol evenly increases estrogen levels. If you have a low level of testosterone flowing through your body, than your ability to build muscle decreases, as this is a hormone essential to building muscle. Alcohol prompts your bdoy for dehydration. Having alcohol in your body forces your body to dedicate a lot of effort in pushing it out. This pulls water resources from the body. As you may guess, this is very bad for the muscle building process that requires a lot of water. It can also be very dangerous. It's a well known fact the drinking forces minerals and vitamins out of your body. Vitamins A, C, all the B’s, zinc, calcium and phosphorus are being drained at a rapid pace from your body, as soon as alcohol hits the system. Many vitamins are involved in the process of muscle building, so losing them definitely hurts the process.    5) Alcohols makes it harder to rid of fat. Alcohol is 7 calories per gram, and that’s a lot. Storing fat is not what you want when you are aiming to build muscle.   Alcohol is in no doubt an ingredient in many people's lifestyle and recreation. Having fun is good, but if you over do it with alcohol consumption that all your muscle building efforts will suffer. No need to panic - some alcohol drinking from rime to time is OK. Just keep it under control.  If you do find yourself drinking too much, at least make sure you drink a lot of water and take some vitamins, as well as a protein rich meal. Next time you ask how to burn fat and build muscle you will know that drinking in a part of the solution. Being aware of the risk and damages that are caused by drinking to your body are half the battle. If you take care to keep the damage to a minimum than your building muscle efforts will not be effected too much.  

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