Tag Archives: Muscle Growth

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Muscle Building Foods – What to Eat to Build Muscle

February 21, 2010 – 9:18 pm

Muscle Building Foods

To compose muscles, eating the correctly foods is just recently as significant as weight lifting. Here is a input among 10 foods overly can blessing you:

1. Red meat: lean red meat is an excellent source of protein. It contains zinc, iron and vitamins that can help muscle growth.

2. Eggs: eggs are a must if you are trying to build muscles. The protein they have in them is of a high biological value and can be easily used by your body.

3. Fish: fish and especially salmon, is full of healthy fatty acids like omega-3. Try to eat it at least 2-3 times a week.

4. Chicken or Turkey: chicken breast in particular is filled with proteins and is one of the top foods that can help you grow muscles.

5. Milk: it can provide you with mineral, vitamins and calcium.

6. Cottage cheese: the fact that it’s very slow digesting makes it a very popular body-building food. Muscle Building Foods

7. Oatmeal: this complex carbohydrate can provide your body with a steady rate of energy and promote growth.

8. Fruits: fruits like apples, kiwi, oranges and berries can supply your body with fiber, potassium, zinc, iron and minerals.

9. Vegetables: vegetables such as tomatoes, spinach, carats and peppers should also be included in your diet.

10. Nuts: they contain unsaturated fats and you should get more that 15% calories from this type of food daily. Other good sources are: olive oil, nut butter and fatty fish. Don’t forget to drink plenty of water, because it transports all the nutrients through your body. Make sure that you eat regular meals (every 2-3 hours). Avoid refined carbohydrates like sugar.

Also avoid high glycemic index food, such as potatoes and white bread. Choose some of these aliments and develop your muscle building menu that along with intense weight training, will help you build a more muscular physique fast. Start taking action to gain your muscles by Getting Your Muscle Building Foods 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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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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Tips For Gaining Muscle Mass – Good Muscle Building Regimen For Ripped Arms

January 11, 2010 – 10:08 pm

Tips For Gaining Muscle Mass

It is a thing that most every sincere lifter is out to get an eye catching pair of muscular and powerful arms. If you do not undergo a good muscle producing regimen, it is hard for muscular arms to take shape, regardless of how astronomical the goal is on your program. When looking at creating a good muscle building regimen that will stir up total arm growth, it is critical to think about three things:

1) The biceps and triceps are minor muscle groups.

2) Your biceps get immense stimulation from basic pulling motions for the back.

3) When you do all those easy pressing movements for the chest and shoulders, your triceps are stimulated as well. Upon reviewing these 3 points, what do you notice about helpful arm training? Tips For Gaining Muscle Mass

Know this: To get the most return in strength and muscle size, your biceps and triceps need only a little bit of required stimulation with a good muscle building regimen. But we have all seen those same uneducated people at the gym, every week, working away at countless sets of tricep extensions and bicep curls. Once you know that the biceps and triceps receive an immense amount of stress from a good muscle building regimen featuring back and chest training, you are way ahead of the competition. Couple this with the fact that your triceps and biceps are already minor muscle groups to start with and you will begin to realize that direct arm training is of insignificant importance.

Remember, you are not going to see your muscles grow when you are at the gym. The work you do as you lift weights simply jump starts the development of muscle growth. Your muscle tissue gets built when you are eating and resting, because your body will actually be unifying the new muscle tissue during this time. Because of this, it is important not to over train your muscles. To see the best results, your muscles will need enough time to recover. By overtraining, your muscles may get smaller and weaker. Placing too much emphasis on direct arm motions will work against you in your pursuit of serious arm growth. Tips For Gaining Muscle Mass

Keep away from those countless sets of concentrated tricep pressdowns and curls. When you carry out a good muscle building regimen that depends on heavy chest and back training, strong and muscular arms will conform automatically. You will still need some direct arm training, just not very much. When doing your arm routines, think about these 2 sample routines as part of a good muscle building regimen:

Arm Routine #1

Close-Grip Bench Press – 2 sets of 5-7 reps

Standing Cable Pushdowns – 1 set of 5-7 reps

Arm Routine #2 Barbell Curls – 2 sets of 5-7 reps

Standing Dumbbell Curls – 1 set of 5-7 reps

Concentrate on your weekly progress by working in an extra rep or two or tacking on more weight when you do your sets and, as always, work to concentric muscular failure. Be prepared for considerable arm increase once you start thinking about arm training in this way. Start taking action to gain your muscles by Getting Your Tips For Gaining Muscle Mass eBook now!



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