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The Truth About Building Muscle – The Truth About Building Muscle Fast For Men Over 40

January 27, 2010 – 7:40 pm

The Truth About Building Muscle

I as to tell people that the BMI scale is off if you are a person builder. I feel proper when I justify my weight rank ratio to my doctor. Sure I pump iron and cycle, do yoga and hit the heavy bag but in the last few ages I’ve found overly I use the excuse a little too often.

If you are over 40 and are still telling people that your weight is primarily muscle but the body fat calculator says differently, you need to begin to accept the fact that it’s time to review your diet and workout routine. There are a lot of issues for men over 40 that contribute to lower muscle density, the important thing to remember is that you need to work your muscles more after 40 to keep them in shape as much as you need to watch calories to maintain your weight or lose fat. Sarcopenia

The term might not be familiar but your body knows what it is. This is the gradual loss of muscle density that occurs in middle age and onwards. This is the reason why you must consistently work your cardiovascular as well as your musculoskeletal systems daily. Sarcopenia accelerates with lack of load bearing activities and contributes to the increase of fat in the body of sedentary individuals. You can bet that if you are an American male pushing 50, living in an urban or suburban environment, you are more likely to be overweight and unhealthy than your rural counterpart. The Truth About Building Muscle

Here are a few tips for reversing the ravages of Sarcopenia – Eat more small meals more frequently; instead of eating 3 big meals each day and feeling tired after each one, eat 6 small snacks a day and stay away from dense calorie foods. Eat light to get lighter. Use strength training to build your muscles at least three times a week. This might be a simple as using bodyweight exercises like push ups, squats and lunges. If you are currently working out in a gym and you get your body fat tested, you’ll want to stay under 12 percent for maximum fitness.

If you find that you’re creeping up in fat percentage, watch your diet and cut 500 calories from your daily intake. Once you go back down, monitor your food intake and activity level. You might be in need of more protein or your testosterone level might be dropping. This can simply be your body’s signal that you need more rest and recovery time. Start taking action to gain your muscles by Getting Your The Truth About Building Muscle eBook now!



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Reps For Gaining Muscle Mass – Improve Muscle Mass Over 40

January 25, 2010 – 7:15 pm

Reps For Gaining Muscle Mass

As we get older we have to manage different subjects to add muscle mass consequently when younger. This is due to a slowing metabolism as we age. Diet, exercise and massage are activities too can increase the metabolism of persons within 40 years old. Obviously, if we desire to add mass, we would like to plan our diet. To build up the muscle mass, we difficulty to work individuals muscles out. Massage therapy is sizeable to restore and revitalize the muscles and a good amount parts of the body.

As we age and our metabolism slows down we also tend to lose muscle mass. Because of this slowing metabolism in the middle years we also tend to lack much needed energy to help control it. This can leave us prone to the mid-life tire. Unfortunately, this is entirely normal. As we get older we face different issues to add muscle mass then when younger. Many men and women over the age of 40 metabolize slower than in younger years. There is a way to reduce this and combat this sluggish metabolism. We need to think about establishing a routine that helps us increase our metabolism. Reps For Gaining Muscle Mass

You can improve muscle mass over 40, but you must push yourself, work extra hard and rise above it. Once you get to a certain point, you will build up muscle mass as your metabolism starts to pick up. Remember muscle tends to burn more calories than fat and this also increases our metabolism. Start with your diet. It is best to work with a nutritionist. Find out the right combination of foods and supplements to help you build up mass. Don’t try to change your diet from one extreme to another. Start off slowly and establish a balanced approach. Exercise needs to target specific areas for building up muscle mass. Like any exercise, do not over focus on certain muscles. Remember your body is a machine and it must work together to be effective. Establish your routine and build your strength.

Exercise helps to increase your metabolism. Discover the benefits of massage therapy. Massage treatments help to improve your flexibility, flush out toxins and improve awareness. Massage chairs are a great asset to help relieve tired muscles after hard work outs or an excellent way to warm up before heading to the gym. Some men and especially women are hesitant to build muscle mass. They fear that they are adding bulk. Some think this may make them more man-ly. Interestingly, this is not possible because women lack the needed testosterone at high levels. A woman will more than likely just gain some curves, which hardly makes them more masculine. So ladies do not fear having muscles! Reps For Gaining Muscle Mass

Establishing and maintaining your routine is important. Stick with the basics: diet, exercise and massage. Work on each of these and keep them in balance. Stressing and relieving muscles helps to build up mass in a healthy way. Use a massage chair to keep the routine and add convenience to your routine. Massage chairs provide reliable, consistent massage when you need it. Improving your muscle mass over 40 is an achievable goal.

Getting there requires hard work, determination, perseverance, consistency and patience. This is not an overnight process. It is a building process. Plan on it realistically taking 2 to 3 months before you will notice any difference in your outward appearance. The good thing is that well before that you will feel the physical effects by enjoying more energy and strength in your body. Start taking action to gain your muscles by Getting Your Reps For Gaining Muscle Mass eBook now!



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Bodybuilding Workout Routines – How to Gain Weight and Increase Muscle Mass

January 21, 2010 – 11:46 pm

Bodybuilding Workout Routines

If you would like to increase muscle mass and growth weight, remember that in shape to effectively bulk up, you will need to be persistent in your efforts. Increasing your caloric intake is an important portion of growing weight and constructing new muscle tissue. When you feed your body a larger number of food than it can burn, you gain weight.

Weight training is as well an important side of inflating weight and increasing your muscle mass. Weight training stimulates the muscles and promotes growth. The combination of weight training and properly diet is the best, most effective way to appreciate weight and increase in value muscle mass. Failure to eat properly while weight training could result in loss of muscle tissue. Make certain you get plenty of protein, fats, and carbs and in large enough quantities to allow your body to gain weight.

Supplements can play a role in building body mass if taken while adjusting your diet and training with weights. Meal replacement bars, powders, and protein drinks can be an excellent way to increase your daily caloric intake. In order to increase muscle mass, you must give your body approximately 500 more calories per day than the number of calories your body uses. Exercise and diet are the most important things to consider when attempting to gain weight and increase muscle mass. Weight training and the adequate food intake will leave your body with no choice but to gain weight and add mass.

Make sure to get enough rest between workouts to give your body time to recuperate and build new muscle tissue. If you want to get the maximum benefit from your mass building routine, you must avoid the most common reasons that cause people to fail at building muscle and gaining weight. A quality mass building routine combined with proper nutrition and plenty of rest can produce results that you never dreamed possible. Consistency, smart eating habits, the proper weight lifting techniques, and lots of rest are the common elements shared by every successful body builder.

Building muscle is a slow process and it could possibly take several months before you see noticeable results. If you are determined and consistent in your muscle mass building routine and your eating habits, you efforts will pay off in time. Nutrition is also crucial in building muscle mass. The right amounts of protein, carbohydrates, and fats must be included in your diet in order to give your body the fuel it needs to add muscle tissue.

The trick to building muscle is to find the combination of foods that allow you to add new muscle mass. Trial and error combined with sound dietary guidelines will allow you to find just the right nutritional plan for you. The proper weight lifting techniques are a very important part of a muscle mass building routine. If you don’t work your muscles, they won’t grow.

You will need to find the right amount of weight and the right weight lifting exercises for your body. Determination, trial and error, and a consistent effort will eventually give you the results you want. The most important thing is to stay focused and realize your reward is waiting for you down the line. Start taking action to gain your muscles by Getting Your Bodybuilding Workout Routines eBook now!



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Accelerate Muscle Growth with Progressive Overload

January 21, 2010 – 11:09 pm

Has your muscle growth reached a plateau, with the past few months of seriously hitting the gym not yielding any results?

Try the following technique; it may help your body break out of the rut.

Progressive overload is a foundational principle of bodybuilding and is essential to accelerate muscle growth.

The most important factor for accelerating muscle growth is progressively overloading your muscles with weight or the amount of reps you perform every week.

Let me stress, the only way to accelerate muscle growth is to systematically and continuously up the intensity of your bodybuilding exercise routine.

The reason for this is that muscle growth takes place as a response to stress and changes in the body’s environment.

If the environment remains the same, you body won’t need to adapt; it’s a simple fact.

To show you what I mean, if you can now perform seven reps of squatting with a 200 pound load, and continue the same thing for three months, you won’t see any significant muscle growth.

Building strength is imperative to accelerate muscle growth.

You will only make noticeable gains in muscle size when you focus on strength gain during every exercise you do.

This fact can be described as a universal law of bodybuilding, and it applies to whatever approach to the sport you take.

Weight lifters, who don’t understand this basic law, keep on lifting the same weight, not meeting their aims and getting frustrated.

All they’re doing is wasting time, and not seeing results.

Simply put, they are unable to accelerate muscle growth because they don’t increase their strength.

People who manage to successfully accelerate muscle growth are those who progressively increase the resistance to their muscles during weight training.

The focal point of your bodybuilding routine should be on small but regular increases in the weights you lift and the reps that you do.

You muscles will get stronger and larger because of this.

Unless you challenge your body, it won’t have any reason to grow bigger muscles.

Therefore, there is no progression without growth.

Only when you progressively overload your body will you be able to accelerate muscle growth.

Keeping a training diary is the best way to implement a progressive strategy into your workout.

Keep a record of all exercises you do, how much you lift, and the repetitions.

You can use the knowledge of what you did in your last workout session to make small improvements in your current session.

It’s also wise to use your diary to keep track of your goals.

Writing down your goals means that you take responsibility for meeting them yourself.

These records also motivate you, as they help you track your progress.

It may not seem like much that you lifted five more pounds this week, but when you can look at many months of progress, you’ll be stunned with how much more you’re lifting and the number of repetitions; moreover, you’ll see how the regular increases have let you accelerate muscle growth.



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Build Muscle Bulk – How to Gain Weight and Bulk up Muscle Mass

January 21, 2010 – 10:08 am

Build Muscle Bulk

If you want to gain weight and bulk up your muscle mass, there are selected facets of your diet which you are required to attend to, in the face of the main key is to understand the electricity equation. If you take in less energy than you use in exercise, then you will lose weight. Too many people start a diet and exercise regime more suited to weight loss than weight gain, and wonder why their muscles are not getting bigger. What will happen in such a situation is that the body will first make up the energy deficit from your body fat, and when that has been depleted it will use your muscle mass.

Yes, that’s right. If you do not take in more calories than you use, then the more exercise you carry out the SMALLER your muscles will get, not the larger. I know that you likely think that your muscles should develop in line with the amount of exercise you do, but this is a misconception. The energy you expend, not only in exercise but also in your normal metabolism (the life processes such as breathing, digestion and blood circulation) must come from somewhere. If not from the food you eat, then it must come from your body store. The first to go is the liver’s store of glycogen – the body’s emergency energy store.

Then the fat stored under the skin. The muscles start to go along with the hard fat deposits around the abdomen and major organs that cause so many health problems. Ultimately, your muscles lose so much density that you get too weak to exercise. That is the bad and ineffective way to try to bulk up your muscle mass. The correct way is to take in more energy than you use. Let’s refer to energy as calories, since basically that is what the calorie is – a measure of heat content or heat energy, but in dietary terms a measure of the energy potential of food.

Not exactly, but near enough for most people to be able to equate calories with diets and weight. If you eat more calories than you use, then you will put weight on. If you don’t exercise much, then that weight will be as fat. If you do exercise, what happens is that more blood flows to the muscles being exercised and certain biochemical reactions work to build up the muscles. It’s a complex process, but the end result is that if you use up most of the calories you eat in exercising your biceps, then your biceps will grow in preference to any other muscle in your body.

However, if you use up more calories in doing that than you eat, then eventually your biceps will waste away along with the rest of your body tissue. The answer to bulking up your muscles is to eat a carefully controlled diet offering a balance of short and longer term calorie release, together with a controlled exercise program aimed at developing specific muscle groups. Golfers can do this by swinging a club with added weight, and all the muscles used in their golf swing are made stronger and larger thus allowing them to impart more speed and energy to the club face as it drives through the ball. Build Muscle Bulk

Weightlifters do it by working the muscles used in their lifts, so that those most needed in doing what they do are used during the exercise program. Swimmers do so by exercising their shoulder and leg muscles: you don’t see swimmers with massive biceps or a fantastic grip, but their shoulders are well developed. The secret is to eat more calories than you need, and then use the excess by working the muscles you want to build up.

Check up your muscle girth and also your total weight. If you need more calories, then eat them, and if you’re putting on too much weight then either eat less or exercise more. It is a simple equation and it cannot be altered. It is a law of biochemistry, and just as Scotty claims that ‘You canna change the laws o’ physics’, you also canna change the laws o’ biochemistry. Nobody can. So, to recap: if calories in < calories used, you lose fat first then muscle mass. If calories in > calories used, you add weight. If you don’t exercise, that weight is fat. If you do, that weight is added to the muscles you exercise.

If you know the best foods to eat for a balanced calorie diet, and what exercise to take to bulk up the muscles you want to strengthen or make bigger, then you can control your diet/exercise/muscle bulk. It is not just any calories that you should take in. For example, a diet of sugary sweets or chocolate cake generates rapid energy that has to be used up faster than you are probably able to, and hence will result in fat no matter what exercise you take. Your calories should be released at a rate equivalent to the rate at which they are used up for best effect in allowing you to gain weight in the way that you want to.

Most people who are trying to achieve this are advised to take supplements containing who knows what! However, there is a way to pack on muscle where you want it, and to bulk up either for a better shaped body to wow the girls, or even from competition. There is also a way for the girls to do the same, again without the use of dubious supplements. Most websites on the internet offering advice on muscle bulk and gaining weight are very incomplete in that they go no further than recommending expensive supplements.

However, there are a few that demonstrate how to achieve what you are looking for in a safe and inexpensive fashion. If you want to know how to gain weight and bulk up muscle mass safely in without the cost of expensive supplements, there are sites online that can provide you with that information, and also the exercises needed for you to bulk up your major muscle groups and gain weight in muscle not in fat. Start taking action to gain your muscles by Getting Your Build Muscle Bulk eBook now!



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Building Muscle for the Hardgainer

January 21, 2010 – 12:47 am

Hard gainers have it rough in the sport of bodybuilding. We find it terribly difficult to pack on the pounds like our mesomorphic friends. But building muscle, even for the hard gainer, is easy if you know how.

Think of your bodybuilding lifestyle as a barstool: It’s got three legs. If one leg is missing or is longer or shorter than the other two, you’ve got problems. The same goes for muscle-building.

The three components of your regimen are your weight training routines, your meal plans (including proper supplementation), and your relaxation and recovery programs.

Shortchange any one of these three parts and you’re in for little to zero gains. You may even lose weight if you’re not careful.

In brief, I’ll lay out the conceptual framework for the three prongs.

Exercise

You need to train infrequently, at most 3 times per week, with each body part getting no more than 2 workouts per week. This is how I do it: Legs and arms on day A, torso on day B. Each day is separated by at least one day and you alternate day A and day B. Something like this: Monday — day A, Wednesday — day B, Friday — day A, then the following week you do Monday — day B, Wednesday — day A, Friday — day B.

Continue alternating like this for up to 8 weeks. Let your body be your guide.

This may sound like an easy exercise plan. It’s not!

It’s designed to work hand-in-hand with your Rest and Recovery portion of the program. You see, most hard gainers follow conventional advice as espoused by professional bodybuilders, who are genetically gifted, may be taking steroids and other performance-enhancing drugs, and whose sole job is to bodybuild.

Most of us aren’t like professional bodybuilders in any way, shape, or form.

Reducing the workout frequency will give you the rest and recovery time necessary to explode your muscle growth. However, you must lift using High Intensity Training (HIT) techniques. Go heavy, do 6-10 reps for the upper body and 10-15 reps for your legs, with as much weight as possible (the last two reps should be killers). Use cheating, forced reps, and negatives to add even more intensity. Use super sets and pre-exhaust techniques to further up the ante.

Nutrition

You have to consume more calories than you expend. Follow a high protein, moderate to low carb diet. Don’t worry about fat. Eat plenty of eggs (4-8 a day, I’m not kidding), dairy, and beef. Chicken and fish are also great sources of protein.

In fact, if you just concentrate on getting 2 grams of protein per pound of bodyweight, using the food sources above, you’ll be on the right track.

Supplement with high-quality protein powders, growth-hormone-inducing amino acids like arginine and ornithine, and dessicated liver tablets. Also ensure you’re laying a sound nutritional foundation by ingesting a mega-pak or two per day of a vitamin/mineral supplement (you can buy them in 30-packs at GNC).

Eat frequently, up to eight times per day: Three “squares” with snacks in between. On workout days, take in 20-30 grams of protein before and after your weight training.

Rest and Relaxation

Get 8-10 hours of sleep every night and use a set schedule for going to sleep and waking up. Nothing is more important than this for this prong of your training program.

If you can do it, take naps after your workouts. You grow when you sleep. A 30-minute nap is better than nothing. On your off-days, try to do something that’s relaxing, like reading, surfing the internet, or fishing. Something that sets your mind at ease. Many hard gainers who have success have found that meditation is helpful. Yoga works, too. It’s NOT easy, but in a very strange way, it’s grueling and relaxing at the same time.

There you have it. Three equal but different prongs for building muscle and gaining weight. Best of luck to you!

Don’t forget to check out Muscle-Build.com and Hard Gainer’s Manifesto for more helpful tips and training techniques for building muscle, gaining weight, and packing on the mass.



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Best Way To Lose Weight And Gain Muscle – The Key to Immense Muscle Growth

January 19, 2010 – 11:16 pm

Best Way To Lose Weight And Gain Muscle

To generate immense muscle growth, you have to train your lower person and many lifters are only not concerned too a great deal roughly training their lower person to generate immense muscle growth. Since the majority of people concentrate larger amount of on getting a wide, thick upper body, it is not uncommon that the other half of the muscles on the body end up skipped. To elude hard and heavy leg training, people often say “squats are hard on my knees” or “I run to develop my legs,” or come up with some other lame excuse along those lines. I cannot even start to tell you how costly this mistake is…

Not only does it appear laughable to have a ripped and muscular upper body and legs that look like toothpicks, but this foolish refusal to place equal muscle building focus on your lower body confines the immense muscle growth that you can attain on your back, chest, shoulders, and arms. Exercising your legs can do wonders for creating immense muscle growth; it is not just a cheap gimmick to make you perform squats. It is not uncommon for people to consider weight training as an easy formula where you train muscle X using exercise Y, and muscle X will grow.

When you have a restricted view of immense muscle growth, you run a huge risk of diminished results in the gym. They approve so-so results instead of attaining the immense muscle growth that they are truly able to do. These are the facts…. The muscle building mechanism within the body is extremely complicated; it is more than just a localized event that happens at the level of the muscle tissue itself! Best Way To Lose Weight And Gain Muscle

A huge amount of immense muscle growth happens when the entire body is placed under stress and it begins to answer to it on a holistic level. This is because of the increased secretion of crucial hormones like testosterone and growth hormone. These hormones are necessary for immense muscle growth and they are the critical limiting factors that conclude how much muscle any given individual will ultimately gain. If a bodybuilder injects anabolic steroids into his body, he is trying to up the circulation of these critical substances in order to attain immense muscle growth. Now, you want to attain immense muscle growth but you are a natural trainee and injecting a steroid-filled needle into your backside just is not your style; so, you have got to design different ways to rev up the production of these muscle-increasing hormones. So, how can you do this most effectively? You know what to do…. Training those legs with the highest intensity!

Do lunges, squats, leg presses, and stiff-legged deadlifts…. Notice how these exercises can be gut-wrenchingly demanding when they are done at high levels of intensity? They are just perfect if you want immense muscle growth! Trust me, when you have completed an all out set of these lifts you may find yourself wishing that you had not come to the gym to begin with. This is because they allow you to move immense amounts of weight and these exercises include the largest muscle groups on your body.

The reality, however, is that these leg exercises can help you get massive because even though they necessitate a lot of mental toughness to stick to, their intense difficulty is one of the key ways to really commit your body to rev up its anabolic hormone production. When you ramp up your anabolic hormone levels, it means you get increased muscle size and strength, not only for your lower body, but also for your entire upper body as well. Best Way To Lose Weight And Gain Muscle

Make sure that leg training is a consistent part of your workout regimen and not an after-thought or you will be losing out on substantial total body gains, like immense muscle growth, that you could otherwise hit. Seriously… To your weekly workout schedule, tack on a day of intense leg training. You will want to involve the most basic compound lifts such as leg presses, squats, and stiff-legged deadlifts; push yourself to the maximum and add more weight each week.

Try this out for 4-8 weeks and the odds are 99% in your favor that you will undergo increased strength on every single upper body exercise… and get ready to view your chest, back, shoulders, and arms get thicker, too. No one is going to force you but try to involve hard and intense leg training for the sake of those upper body muscles that you care so much about. It may not seem valid at first, but the plain reality is that if you want a ripped and strong upper body, consistent and intense leg training really is one of the true “secrets” to immense muscle growth! Start taking action to gain your muscles by Getting Your Best Way To Lose Weight And Gain Muscle eBook now!



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How To Gain Muscle Fast

January 19, 2010 – 3:59 pm

If you are looking for a way to gain muscle and want to build muscle fast, there are some exercises to do that can help you build the muscle that you want. If you have tried many different exercises, weight programs and various other means of working out but have not been able to build the muscle that you want, you may need to try something different in order to get what you are looking for.

Some people find that a combination of weight lifting, training and protein supplements seem to be the best for building muscle fast and making it easier to keep building muscle. If you are looking for some great ideas on what works for building muscle, and things that do not work, you can go to gainmusclefast.us. This web site has a lot of helpful tips and advice on how you can go about building more muscle and what has worked for other people.

One of the tips for gaining muscle fast is to take enough protein to build the muscle that you want and doing the right kind of exercises that are going to help you build more muscle and not fat. In order to build muscle, you need to get rid of the fat, and that can take a lot of different kinds of exercises and types of changes in your diet that are going to help you burn the fat, and gain the muscle.

You need to make sure that you are eating the right kinds of food in your diet and that you are getting enough exercise. You need to do the right kinds of exercise that are going to help you build more muscle. You also need to lose the fat that could be preventing you from being able to get the defined look that you want when you are trying to build muscle. If you want to build muscle fast and are tired of trying products that do not work, you can go to the web site online and find out how you can build muscle and find a program that really works for you. You can read about how other people have been able to build muscle, lose fat and get in shape and learn about some of the programs that are available for you to try and build muscle.

There are ways that you can build the muscle that you want and learn how to eat the right foods and do the right exercises that are going to help you gain the muscle and help you to build the muscle that you want and help you learn how.

 



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Lose Weight And Gain Muscle Mass At Same Time – Is it Possible To Lose Fat and Gain Muscle at the Same Time?

January 19, 2010 – 2:01 pm

Lose Weight And Gain Muscle Mass At Same Time

People often ask if they can waste fat and gain muscle – both at the same time? The question on how to lose fat and gain muscle has presistently been heard a debate in the person producing circle. Some say yes, others say no. So many people want to know the answer to this question. This is because if you ask people who work out, their goal is to gain muscle and lose fat. Some of them want to do this at the same time. The answer to this question is no.

It is not possible to lose fat and gain muscle at the same time – but it is possible to do both only one after the other. In order to lose fat, you have to do lots of cardio and eat a low carb/low fat/lower calorie diet. You also have to lift weights. If you want to gain muscle, you have to do little or no cardio, eat a high or higher calorie diet, higher carb diet, and higher fat diet and lift weights.

So you see? Aside from lifting weights, the procedures needed to lose fat and to gain weight are complete opposites. In fact, trying to lose fat and gaining muscle is like speaking coherently and sneezing at the same time. People who try to do both give up because there are no results. Clearly, the goal of losing fat and gaining muscle is not possible. You still can though, but just do both in phases. Lose Weight And Gain Muscle Mass At Same Time

Muscle gaining is usually the bulking up phase and the losing fat is normally the cutting up phase. The bulking up phase requires the person to go through a diet that is high in carbs, proteins, and calories. He can have fat here and there. He is required to do no cardio. Muscle gaining is recommended during the winter because it is cold. It is the best time to not put on fat. As for the cutting phase, these can be done during the hotter months.

The carb and calorie intake are slightly lowered but the protein and fat percentage are maintained. These are supplied by fish, fish oil supplements, olive oil, and nuts. Cardio can be done. The suggested duration is 30 minutes a day. The weightlifting work out may be similar as that of the bulking phase. With commitment, motivation, and dedication, you can see that you will achieve your goal of losing fat and gaining muscle. But you just have to figure out whether you will bulk up or cut back first because you can’t do both at the same time. Start taking action to gain your muscles by Getting Your Lose Weight And Gain Muscle Mass At Same Time eBook now!



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Top Exercise For Muscle Building: The Squat

January 18, 2010 – 5:20 am



Truly, squats are the most difficult, intimidating, and painful exercise for muscle building that you could even start to think of performing.

Squats need an immense amount of discipline and willpower to be done correctly.

If you don’t believe me, just perform a set of squats to failure.

Technically too, they are a challenging exercise for muscle building.

Ultimately, squats are THE most effective, growth-inducing exercise for muscle building that you can do.

Due to their high level of difficulty, they force your body to release higher amounts of important anabolic hormones like testosterone and growth hormone, packing on more size and strength to your lower body than any other exercise for muscle building.

This increased hormone secretion packs muscle size onto your upper body as well.

This exercise for muscle building is one that helps to create a “spillover effect” by adding strength gains in almost every other exercise that you do.

When I began performing squats to failure, I noticed an almost overnight increase in the amount that I could bench press—a whopping 20 pounds more.

Your search for the best exercise for muscle building ends with the squat.

The squat really, really works.

The unfortunate fact is that too many lifters have not yet experienced the benefits of heavy squatting.

For bodybuilders, coming up with just about any excuse to avoid the squat rack is not unusual.

Too many times I’ve heard people say “It’s too hard on my knees” or “Squats stunt your growth, don’t they?”.

What’s my response to that?

No way.

If you workout because you want to make the most of your body muscle gain opportunities, exercise for muscle building is critical.

Proper Squatting Technique

Be safe and perform your squats in a power rack or cage.

That way, it’s your prerogative to adjust the height at which you clear the bar, and you can always drop the bar on the safety pins if your muscles give way.

Set the safety pins right below the depth that you are squatting and the J Hooks around the level of your nipples.

Here’s the form you need to maintain during a squat: your head should be pulled back, your chest raised, and you should have a slight arch in your lower back.

When performing squats, keep your gaze straight ahead and never look up or down; plus, at no time should you be leaning too far forward.

At the bar, position your hands at about the same width as a bench press.

Place the bar evenly along your traps before you try to clear it.

Hold the bar on the lower portion of your traps and on your rear delts.

It might feel like it’s about to roll off your back.

After clearing the bar take only as many steps back as you have to.

Only back up as far as you need to since most squat injuries occur when backing up.

As for your feet, they should be about shoulder width apart, pointing at a 45-degree angle.

With a deep breath, descend.

Instead of lowering yourself straight down, pretend as if you’re trying to sit on a chair.

Take care to ensure that your knees are in line with your feet, and avoid any tendency to bow them inwards.

You should lower yourself so that your thighs are parallel to the ground.

As soon as you’ve reach this position, start ascending.

Do not keep yourself in that bottom position!

Use your legs and back to return to the upright position as quickly as possible.

When you are in the starting position, take another deep breath and continue the exercise until you’ve completed all the reps.

Closing Thoughts.

Get into the squat rack—it’s the best thing you can do for your body.

Respect this powerful lift, and you’ll be stunned at the muscle gains that you’ll achieve.

My advice is that you perform 2 sets of squats (5 to 7 reps each) once a week.

Don’t take it easy with this exercise for muscle building; you should keep trying to increase the weights and/or reps.

To learn about more about this highly effective, growth-producing exercise for muscle building, as well as other exercises that you can include in your routine, visit www.Muscle-gainer.com. Most trainees have no idea how to pick and choose the proper exercise for muscle building and they dramatically limit their gains as a result.

http://www.Muscle-Gainer.com



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