Bodybuilding Workout

Posts Tagged ‘lean muscle building’

More muscle and faster is pretty much the goal of most weight lifters. The additional self-confidence, good health and respect that can be gained from having a more muscular physique is always well worth the effort. So with that in mind here are three great tips to build muscle up fast:

1) Train for one hour or less. Training for more than this moves the body towards a hormonal state more favourable to the destruction of muscle mass. Workouts of less than one hour ensure that the body remains in an anabolic muscle building state for the entire workout. If your training sessions are greater than an hour then you may well be decreasing your muscle mass not increasing it. Make sure it is tough, intense and less than an hour.

2) Consume your protein at the right times. The most effective times to take on protein are immediately after you finish your gym session, just prior to sleeping and immediately on rising. These are the moments when your body is in need of it the most. Just after training your muscles have been broken down and protein is needed to repair them. As you are sleeping your body goes about repairing and growing its muscles stronger therefore you must ensure that you have lots of protein available to itself at this time. excellent sources of protein are foods such as lean white meats, tuna and milk.

3) Ensure you are well organised. Arrange workouts with a training partner for to increase and maintain your motivation and ensure your safety. These couple of simple tips can certainly help keep you focused even on days when you really do not fancy heading down to the gym. It can be the difference between muscle building failure and success in the long run. Including some variety in your workouts is also great for ensuring that your motivation is kept at a high level. Try different exercises like tricep dips instead of flyes, incline presses instead of decline presses even tiny alterations such as this can maintain the interest and challenge.

If you are interested in lean muscle building then why not try the No Nonsense Muscle Building plan for great results!

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The glamour muscles, the biceps, the guns however you wish to name them they have a special almost mythical place in bodybuilders and the publics view of the human body. Your guns are the easiest muscle group to see which is perhaps why they have achieve such mythical status.

Unfortunately a pair of big sized biceps is still fairly rare. I bet if you wander around your local gym you will not see many with a large set of guns. It is weird then that this is the case being as they are pretty much the most trained muscle. If you are one of those people who desire bigger biceps and haven’t been able to get the me so fa despite great effort then you are in the right place. Here we are going to reveal exactly how to get bigger biceps as part of a lean muscle building routine.

You will have a hard time increasing the size of your biceps without increasing the size of other muscles in your body. Your biceps will grow in proportion to the rest of your muscle mass. Don’t believe me then can you remember seeing a person with big chest muscles yet small biceps. No it doesn’t happen, so really if you want bigger biceps then you need to know how to gain mass, this will lead you to bigger guns.

Firstly, stop doing concentration curls or even barbell curls. Start doing large multi-joint movements for the back. This means bent over rows, pull-ups and lateral pull downs. You use your biceps as a supporting role in these movements however they will be shifting much greater weights. To put it bluntly the greater the weight you move the larger the muscle you are going to get.

Secondly, you must squat, it is a tremendously difficult and stressful exercise that works the entire body because of this the body is flooded with highly anabolic hormones that is great muscle growth. This creates a highly anabolic state in the body perfect for muscle growth.

Thirdly, consume a standard muscle building nutrition diet by drinking a gallon milk a day. Not consuming enough calories is the main reason people don’t get bigger biceps not lack of training. Muscle quite clearly can be formed out of thin air it needs to be made from the surplus supply of calories you consume. A great way to get this excess of calories is to drink a gallon of milk a day. Yes, it is a great deal but by doing this you will begin to gain significant amounts of muscle relatively quickly.

OK, with those muscle building tips in mind, go get huge!

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So you desire to get a muscular physique but without putting on any excess fat tissue? Unfortunately these goals are nearly complete opposites. If you want to gain muscle mass you have to eat more calories than you actually burn up during the day. The excess calories can then be utilised to support new muscle mass development. At least a few of these calories are going to be stored as body fat. This is why gains in fat levels are normally associated with gains in muscle mass.

Also traditionally it has been recommended that any weight gain program should last at least three months so that you can really start to see results. Regardless of how much muscle you are going to gain many people do not like the idea of putting on fat for 3 months. Following three months of bulking a lot of people with have a lot of muscle but also fat so they may then decide to go on a diet for a few months.

Fortunately for you however there is a new way to approach building lean muscle without gaining excess fat. It is derived from new research that promotes a two week bulk followed by a two week cut. In a nut shell when you begin to consume excess amounts of calories your body responds by becoming highly anabolic a condition great for muscle growth. After around 14 days this effect drops off and the body will actually start transferring the extra calories into body fat tissue around your waist. This technique promotes you to bulk up and gain muscle for two weeks and then go through a weight reduction phase for two weeks.

During this cutting phase you just aim to maintian your strength and  work off any excess weight that you may have gained in the bulking phase. This bulk cut cycle can be repeated  for as long as you like without fear of huge gains in bodyfat yet still allowing you to gain considerable amounts of lean muscle mass.

OK, so now you know how to gain mass without gaining fat you do indeed hold a powerful secret to lean muscle building in your hands, what will you do with it? It is up to you!

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