Posts tagged building muscle
The Route To Big Arms
Dec 29th
At most, the arms should be trained twice per week. Many of the exercises tend to overtrain your arm muscles as they are used a lot in exercises such as the bench press and lat pull down. Some guys believe the training of their arm muscles 3-4 times per week is the best way to let them grow. If you do this, you may be terribly disappointed. The best workout is about 1-2 times per week. Your arms will have enough time to recover and grow bigger and stronger.
Train hard To get your arms bigger, they need to be trained hard almost to breaking point and they will grow. Don't just do the steps. Prepare yourself for some high intensity sets and really squeeze out every last rep. Be prepared for a high intensity workout and give your all in it.
Fast training If adding muscle mass is your number one goal then your arm routine should not be longer than 30 minutes.Training your muscles is not like training for a marathon. Many people do too much arm work in the pursuit of bigger arms. A short but intense training is the best way to add mass quickly. When you are training your arms, try not to over do it as more isn't always best.
The correct technique needs to be used Focus when using weights, they should be used in a controlled manner. If you use weights that are heavy, then you will not get the desired results. You will never get bigger muscles this way. For your arms to develop fully, every repetition should be started with your arms fully extended. Although the exercise is harder, it targets all the fibers in the muscle. If you're using too much weight (like most people do) you'll end up doing partial repetitions, and swinging your body all over the place but most importantly of all you'll put yourself in real danger of getting injured.
Using too much weight can cause you to do partial repetitions and cause your body to swing and put you in danger. Simply reduce the amount of weights and start exercising properly.
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Protein Rich Diets
Dec 11th
What's so special about protein? Well protein is the building block of your body which means it is a vital nutrient to aid in muscle and tissue repair. Without it then you wouldn't be able to build muscle and repair the tissue. If you undergo regular exercise then you should be consuming more protein, whether your goal is to lose weight or gain weight.
Protein for Weight Loss: High protein diets are a good way to strip off fat but keep muscle mass. If you are dieting to 'tone up' then this is the way to do it, you will cut away the fat leaving the muscle behind. Some conventional diets can result in unhealthy muscle loss.
This regime was made popular with the controversial Atkins diet. However unlike the Atkins diet you should still be eating healthy lean meats such as chicken breast and turkey breast and do NOT completely cut out carbohydrates! By consuming a few carbohydrates your body will still have the energy it needs to function and work as it should.
Protein to build muscle: When consuming protein to build muscle the guideline amount you should be consuming roughly 1.2-1.5g of protein per lb. of body mass. So for example if you weigh 175lbs and want to gain lean mass the minimum amount of protein you should be consuming each day is 210g. Now getting this much protein from only solid foods can be a challenge, your diet will need to include a lot of the following:
Fish (Tuna is a good source) Milk Chicken breast Turkey breast Nuts and seeds
As well as protein rich foods you should be eating clean carbohydrates and plenty of fruit and veg.
The best way to get enough nutrients is by splitting your meals down in to 6 smaller portions each day. Try to start and end the day with a good helping of complex carbohydrates and a generous portion of protein. Clean carbohydrates are full of wholegrain and whole wheat such as Weetabix, sweet potatoes, vegetables.
Getting used to eating all this food in one day could take a while but 6 meals will provide you with a steady stream of nutrients and a perfect base to gain muscle.
If you struggle with your daily protein targets then supplement your diet with protein shakes or protein bars to get an extra boost of protein.
For more information onprotein and the benefits then visit our article about high protein diets.
Body Building As A Means For Whole Life Betterment
Jul 21st
We are all familiar the negative images people have of extreme forms of body building. Even within the fitness community, body building is looked down upon as mere body decoration. Not often appreciated are the many benefits to the mind, spirit, and body a well designed program incorporates.
But don't rush into the gym without considering carefully the approach you should take. No exercise regime is considered in isolation, there is always a motivating factor. Therefore, it is worth spending some time thinking about what your motivation is. The obvious goal of many body builders is to shape their body into a more physically powerful form. But you may want to apply yourself to improving the performance of a part of your body that needs developing for your sport. Or you may want to have improved muscle tone and leanness. Decide on what your goal is, and build your program around that goal.
The first thing that is required to be developed when you start body building is a sense of self-discipline. Achieving the tone, form and power that you aspire to in your body necessitates subjecting yourself to a regular, carefully designed and consistent regime of exercise. This can only be maintained with rigor of the mind as well as of body. Make sure your sessions are at the same time, so that attending becomes a habit. You want to avoid making your sessions a choice.
The second thing that you enhance during any body building program is metabolic response. The type and intensity of loading on you body's muscular tissue determines the energy load expectations of that tissue. Slow, intense stretching is less disruptive to cell tissues, and has been shown to improve energy efficiency in the cells Mitochondria. Yoga and Pilate's involve this sort of slow build approach to developing musculature.
If you are concerned about adding muscle mass, you may look towards weights orientated plan. If so, you will find your body responding by demanding much higher levels of protein and energy. Such and approach necessarily involves high stress to muscular tissue. It is the stimulation of muscle repair and growth that make intense gym based body building so metabolically demanding.
Weightlifting requires a plan to increase consumption of protein, and high energy foodstuffs. This extra energy burden will need to be satisfied even when you move out of the ramp up stage of your exercise cycle.
Aerobic fitness is not something typically associated with body builders, but both weight based and stretch based regimes positively stress the cardiovascular system, and raise your aerobic performance.
And finally, exercises undertaken will have massive benefits to your sense of well being- you will be less stressed, more in control, and more connected to your body than you might expect. This leads to you being a happier individual.
Body building offers so much more than just the laying down of muscular mass - it is a route to improving your mental, physical, and spiritual well being.
Do you really want to know life changing concepts about body building? Well, for anyone who has the strong heart, we absolutely have developed the best way to gain muscle now and it's a healthy program that gets the quickest results. We can get you pumped up fast and simple.
