Bodybuilding Workout

Posts Tagged ‘build up muscle’

Guys ask me all the time how they can gain muscle fast when they see that at only 18 years old I am getting ripped. See, I went from being very thin to muscular in a relatively short period of time. It wasn’t overnight and there was a lot of hard work involved but as you can see my results were pretty good. I was able to increase my muscle size by following a semi-strict diet and a good muscle building program. I’ll give you a sample of a routine that I did that helped me to increase my muscle mass.

First of all you gotta know that in order to gain muscle you have to also fuel up your body with the right foods. It’s important to stop eating the junk food and drinking the soda. I was weak when it came to that. It was a lot easier to go to McDonald’s and get a burger and fries than it was to make a healthy meal. What I found was easy for me was to stock up on the tuna fish.

To make it taste good you have to be creative because you don’t want to dread it. Your body can only assimilate about 30 to 40 grams of protein at each meal and one can of tuna will cover this. Do yourself a favor and limit yourself to one can. Anything else will just be thrown down the toilet. It would be better to eat five or six small meals throughout the day instead of gorging on three large meals. Make sure to eat a good combination of protein, fats and carbohydrates. This is what you need to do at the start to increase muscle mass. Eat more than you burn but not enough to make you fat.

Gain Muscle Mass
If you want to increase muscle fast you need to start lifting heavier. This is really important if you want quick muscle gains. Stop doing endless reps and sets and target your workout to achieve you goal to build up muscle.

Here is what you can do to build muscle mass when you are just beginning.

All the following exercises should follow the same amount of reps and sets. The first set will be a warm up. To avoid getting hurt you have to get your muscles warmed up properly. If it takes more than one set for you then do as many as it takes. The rest of the sets you will use enough weight to get the right amount of reps and make sure the last rep is the last rep that you will be able to do without a spotter. One exercise per body part is all you need to do in the beginning. After four weeks you can begin to increase this. You will gain muscle fast by being consistent.

Sets/Reps
6 Sets with a rep scheme of 15, 15, 12, 10, 8, 6.

Monday: Bench Press
Tuesday: Deadlifts
Wednesday: Front Squats
Thursday: Standing Military press
Friday: Sprints

That’s it for the first four weeks. Arm workouts aren’t necessary at this point. We will build up muscle in the larger muscles groups first and then we can start doing some isolation exercises for the other areas of our body.

Don’t overtrain if you want to gain muscle quickly. One thing I have noticed is that many guys over train the smaller body parts. Believe me they will get enough of a workout by doing these exercises.

This is the best way to start.
I guarantee it!!!

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Ok, so you want to get build up muscles, you want to look like a Brad Pitt in the movie ‘Troy’ so you can get heaps of attention from the ladies on the beach or too impress your mates. You are ware of the basics of muscle building but you are after something extra to give you that edge to gain even more muscle. Well, these suggestions are provided to ensure that you do just that!

1) Lift weight for no more than an hour. This is because when you are working out your body releases a hormone called cortisone that helps the body to recover and build up muscle. However unfortunately after 45-60 minutes the body releases a hormone that is very counter active for muscle building. So, if you continue to lift weights for more than an hour you may make zero muscle gains. The bottom line is work out intensely for 45-60 minutes then get out of the gym.

2) Consume double the amount you are used to. The single biggest mistake people make when trying to build up muscle is not getting enough calories. To build muscle you need extra calories to make it from. If you do not have these extra calories you cannot build up muscle regardless how hard you train! A decent idea is to get hold of plates and dishes that are double the serving size of your normal ones. OK, this sounds odd but I guarantee that you will never again forget that you are supposed to be eating more calories to build muscle up.

3) Eat more protein. Take on protein immediately after you have finished your session and just before bed. After your training session you may feel muscle soreness which is when you have ripped your muscle fibres so this is when protein is definitely required.Just prior to sleeping is crucial for muscle building as your body is just about to go eight hours with no food so you must get some protein at this time. You ought to be consuming at least one gram of protein for every kilo of body mass.

These are just three tips and of course there are far more but these address some of the most critical areas you need to be concernec with. Now go ahead put them into practice and build muscle up fast!

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We hear loads of advice and guidance on what to do to build up muscle but much of it is conflicting. For that reason we are going to clear up a few things right now about what not to do to build up muscles. Here we go, 7 things not to do when trying to build muscle up:

1) Train for more than 45 minutes. training longer than this can be counter productive as at this point a hormone is released that actually inhibits the muscle building process, train for less than this and the hormones are at the right level for building muscle.

2) Eat lots of all types of food. Frequently you hear others say to consume as much of all types of food as you possibly can. Well sure we need excess calories to build muscle mass but do you really think that stuffing yourself full of E numbers, simple carbs (sugars), fatty red meats, fast food and so on is going to benefit you long term. Of course not, stick to sensible nutritious foods and you will put on lean muscle mass and save your body from long term health problems too.

3) Isolation muscle building exercises. That refers to movements such as tricep kick backs that isolate one individual muscle alone. This is not an efficient use of time and energy. Stay with compound multi joint exercises such as squats, pull ups,presses and so on. These exercises stimulate muscle growth in more than just one muscle at a time.

4) Do not ignore aerobic exercise. I’m sure you have heard that you should steer clear of aerobic stuff as it consumes valuable calories that could be put towards building muscle. yes this is correct but come on there is a sensible balance to be had. Sure get big, but do you really not want to be able to walk up a few flights of stairs without losing your breathe. For long term health include aerobic exercise 2-3 times a week in your program and eat more calories to make up for this energy use-age.

5) Switch exercises a lot. You may know that variety keeps the muscles growing, that is true but at the same time not allowing your muscle to establish an exercise groovecan also stop you from making the progress you otherwise could do. Stick with an exercise for a couple of months before dropping it.

6) Lift too often. A major cause of limited muscle building progress is over training. One to two workouts a week for each muscle group should sufficient fro most people.

7) Stop trying. Way too many people stop working out just because there muscle growth eases up somewhat. This is the exact time when you should be rising to the challenge and training with more intensity, paying attention to muscle building nutrition and showing determination.

Go get huge!

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Just as a tree cannot grow with out sufficient water, sunlight and soil no matter what else you give it, to build up muscle your body also has several things that you absolutely must provide it with in order to grow. No amount of fancy exercise equipment, supplement or outfit will allow you to grow muscle if you do not take the following essential steps:

1) Eat big. Some people just do not appear to embrace this point fully! If you desire more muscle then you have to give your body something to built it out of, like more calories. If you are not taking on extra calories then your body has nothing to build up muscleswith. One method of making a habit of eating a lot is buy a set of large sized plates and dishes. This way at each meal you are always reminded of your increase need for calories. Breaking your meals down into 5-6 each day will allow you to take on board the calories more easily also.

2) Train hard and intensely. If you are not pushing yourself in the gym then your muscles have no reason to grow. Give your muscle a reason to grow by working out hard for no longer than 45 minutes. Make use of the proven mass building exercises: squats, deadlifts, shoulder presses. These stimulate more muscle growth than many others.

3) Consume plenty of water. Just as your body needs excess calories to grow you r body also requires water for all of the muscle building reactions to take place. Your fluid intake will need to be higher because of your workouts. Take a bottle of water around with you.

And of course just as you cannot expect a plant to grow if you throw harmful substances and so on on it there are several things you absolutely must not do in order to build up muscles

1) Do not over-train. Pushing your body too hard and too often can actually decrease your strength. Why? Well, micro tears in the muscle actually occur after every intense workout. The over the subsequent few days it builds itself back up bigger and stronger. If you do not allow it time to grow back and repair itself then you are never going to get bigger. Rest is vital. 

2) Do not stuff your body full of useless calories. Sure your body needs a lot of calories but it also needs then to be of decent quality in order to build up muscle. Food like: fish, chicken, potatoes, leafy green vegetables, eggs, pasta, fruit, rice and so on should be the norm. These are all ideal in order to build up muscles.

3) Do not quit ever. What works for one person might not work for you. If progress is not apparent then mix things up and experiment with different exercises, a different diet in fact do anything you can but never ever give up. Stick to your goal and you will achieve it. remember to relax and enjoy the process of building muscle up, you will not turn into Arnie in a few weeks it will take sometime, keep a training diary to track your progress and for motivation.

So ask yourself honestly and sincerely if you really are adhering to these guidelines as best as you can. If you are not then if you really want to build muscle up then wouldn’t now be a good time to change?

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Many bodybuilders especially amateur weight lifters and bodybuilders enjoy the odd alcohol beverage now and then whether it be a glass of wine, beer or spirits. Here we ask just what affect this has on our body and is it ok to drink if we want to build up muscles.

Unfortunately alcohol interferes with many chemical reactions in the body that are productive in order to build muscle up. The effects of alcohol are felt by the body for at least a couple of days as it is processed very gradually and can affect performance negatively for up to 48 hours after you drank your last glass. 

Just two normal drinks of alcohol can reduce reaction time, lower strength levels, interfere with balance and hand eye co-ordination and increase fatigue. As a bodybuilder or indeed anyone seeking a decent athletic performance all of these will limit your ability to build muscle up.

Increased fatigue is mainly due to the fact that the liver which is responsible for metabolising alcohol will do so at the expense of gycogen which is a form of carbohydrate. Increased fatigue is caused by this. The muscle growth of the body will inevitably suffer when the cellular functions of the body cannot operate efficiently.

Alcoholic drinks interfere with the fluid and electrolytes inside the kidneys thus causing dehydration. The kidneys are responsible for regulation of supplying cells with nutrients for growth and repair and also for cellular waste removal.Attempts to exercise vigorously and to your peak will likely be ruined because in order to process alcohol effectively, water must be drawn from other areas of the body this has a dehydrating effect which thus harms any athletic performance.

Tachycardia can be caused (which is an abnormally fast heart beat) when consuming alcohol as alcohol raises the individuals blood pressure. Whats more sleep is a time for the body to grow but this is disrupted by alcohol consumption. It also reduces the ease at which the body can absorb vitamins and minerals, these of course play crucial roles in metabolic functions for muscle growth.

The effect on the way the brain processes information will also be affected negatively. If not enough glycogen reaches the brain due to alcohol then slow disoriented thinking will be the result. Alcohol use also may cause a loss of drive and motivation to succeed which is so important in any sport!

So bearing all this in mind, clearly if you are seriously want to build up muscle then you are going to have to lay of the alcohol. Even the recommended daily amount effects the body adversely! There are a vast range of other effects on the body due to the presence of alcohol which are beyond the scope of this article.

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