Archive for October, 2009
Get Big Muscle Gains Quickly
Get Big Muscle Gains Quickly – Best Way to Build Muscle
Any person, who has even remotely been interested in body building, has definitely wondered how some of these men can get so huge. Although large majorities of the pro’s we watch on our televisions are using performance enhancing drugs, there still are some basic principles that if followed, will result in tremendous muscle mass gains. Don’t get me wrong here, I’m not claiming that you will be able to jump up on stage and compete with the pros but you will need to follow these guidelines if you intend on making any substantial gains.
The first and most important rule to follow is to consume lots of healthy food. The fact of the matter is the more food you eat or the more calories you consume the more mass you gain. The quality of food you consume will dictate the type of mass you gain. If you eat McDonalds and other fast foods you will gain mass which will be predominately fat but if your diet consists of fruits, vegetables, lean meats and fibrous carbohydrates your diet will primarily act as muscle building fuel. Your meals should be split into 6 meals and these meals should be spaced 2-3 hours apart. This allows your body to optimally metabolize your food which prevents against fat storage. As for calories you should eat enough that you gain 1-2 lbs of muscle per week. Keeping a close note of your body fat percentage will allow you to know if the mass your gaining is muscle mass or fat mass.
The second factor which is nearly as important as your diet is the intensity of your workouts. This doesn’t entail lifting heavier weights then you can properly handle with strict form, this means that you keep your intensity level up through the workout while lifting the weight with strict and proper form. Body awareness is probably the single most important factor in being able to intensely train your muscles. If you’re aware of and can isolate the exact muscles you are using in each lift you will benefit greatly from each workout.
One of the most overused and an abused aspect’s of weight training is supplementation. Do you need to keep up with the latest and greatest products? Probably not! But you do need to invest in a whey protein supplement to aid with your dietary requirements. They’re called supplements for a reason. They are not intended to replace proper nutrition they are only there to supplement a proper diet. If you feel you’re eating enough and training intensely but still aren’t meeting your 1-2 pound weight increase per week you should definitely up the amount of protein and calories you’re digesting through a good meal replacement supplement. Many trainees forget how important it is to rest and that the amount of sleep you get per night and the quality of that sleep will have a direct effect on muscle gains. So make sure you are getting at least 8 hours of continuous sleep each night. You truly do grow in your sleep.
Like I stated before, these guidelines aren’t going to make you an overnight pro body builder but if followed you will need to constantly invest in a new wardrobe because your closet won’t be able to keep up with your mass gains.
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Freaky Nutrition Body Building FAQ
Freaky Nutrition Body Building FAQ – Weight Lifting Programs
There is a good way to use creatine on a regular basis without losing its effectiveness – it’s called cycling. Here’s what I do with creatine: week 1: load (20 g / day) week 2-4 : maintenance (10 g / day) week 5: load (20 g / day) week 6-8: OFF Repeat Cycle. I’m basically on for 5 weeks (higher than average doses), then off completely for 3 weeks. This seems to work well for me and gives me continual progress with my creatine supplementation.
Another important factor here is what type of creatine you’re using. I never made great gains with creatine until I switched to a creatine formula as opposed to just mixing the powder up myself. In particular, AST’s Creatine HSC has really worked well for me. Other people see good results with EAS’s Phosphagen HP and MET-Rx’s Micronized Creatine. And MuscleTech’s Cell Tech is becoming increasingly popular. I’ve found that it’s best to avoid generic creatine monohydrate (the cheap stuff) as the purity is often in question and it doesn’t seem to work nearly as well as the quality formulas on the market.
If your benching pretty large amount of weight, but your pecs are still flat, there is hope. I’ve said it before and I’ll say it again: unless you’re a freak of nature or using a lot of juice, you’ll NEVER build a first-rate chest by featuring barbell flat bench presses. Powerlifting is one thing; bodybuilding is something else altogether. To fully work your pecs, you need to isolate them. While the bench press is a good way for beginners and intermediates to start building some mass, it’s not a very good exercise for developing the pectoral depth and separation that are the hallmark of a top physique. If you’re not quite ready to give up those barbell flat bench presses for inclines and dumbbells, here’s a simple change you can make in your program to pre-exhaust your pecs and spark new development.
After a thorough warm-up, start your chest training with dumbbell flyes. Yes, FLYES. But that’s a finishing exercise you say. Oh ye of little faith. It’s an isolation movement, and isolation is what we want. Be sure to take your triceps entirely out of the movement. Move your arms in a very wide arc, and squeeze your pecs hard at the top. In the top position, you should almost feel like you’re hugging a big tree (just humor me). Use the heaviest weight you can while still maintaining good form for 8-12 reps. After 2-3 sets of flyes, then go to the bench press. You’ll have to forget about poundage and focus on pump. Your pecs will be fatigued, so you won’t be able to lift the usual amount, but you’ll get a terrific pump and you’ll feel the difference. Try this for 2-3 weeks and you’ll notice some significant improvement in your chest development.
Developing and toning your shoulders is a fairly easy process, even without doing old fashioned “behind the neck” barbell presses. I tend to stay away from any movements that require you to push or pull from behind the neck (Lat Pulldowns, Barbell Presses, etc.) as I feel this puts the neck and the shoulder in very unnatural positions that invite injury. One of the best and safest exercises I’ve found for all-around shoulder development is the Seated Dumbbell Press.
When doing seated presses for shoulder development, you want to maintain the stress on your delts by not locking out your elbows in the top position. Locking your elbows out actually serves to take the weight off your delts and thus gives them a momentary break from the set. This break is clearly counter-productive to growth and development. By maintaining continuous tension on the delts, you’ll dramatically increase the effectiveness of this movement. You may have to drop your poundage down slightly, but I’ve found that with most people shoulders respond well to highly controlled, continuous tension sets.
Getting muscular is something that anyone can accomplish, but, doing it in a short amount of time is what we all truly want. While generalizations are often misleading, for adding mass to the major body parts the following ranges seem to work best for most people: Chest & Back = 5-8 Reps / Set Arms & Shoulders = 6-10 Reps / Set Quads & Hamstrings = 8-15 Reps / Set Calves = 12-20 Reps / Set Again, as always it’s important to work variation into your training program. In particular, I like to periodically throw in some high rep training.
If you want to get that lowered ridge on your pecs (the chiseled look), you can do so by following my regimen. I use a combination of Decline Presses with a wide-variety of cable exercises to fully develop the lower ridge of the pectorals and to burn the cut, striated look into the muscle. While not generally a big fan of Bench Pressing for chest development, I’ve had some success with Barbell Presses on the decline bench. Make sure the decline angle is not too severe in order to prevent the bulk of the stress from shifting over to your arms and, in particular, your delts. I like to use about a 35% angle on the bench here. For best results use a shoulder-width grip and keep your arms in close to your sides.
Form is key. I’ll occasionally mix things up by doing Decline Dumbbell Presses in order to really stretch the pecs. I like to use various Cable Crossover and Cable Fly movements as finishing exercises for chest. The continuous tension that cables provide is instrumental in developing a full rounded chest. Be sure not to work against this continuous tension by jerking through the exercise or by swinging body momentum into the movements. Strict, smooth form will really pay off here.
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