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    Free Essay
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    Your weight in muscle

     

    You probably have heard that muscle weighs more than fat. Many people notice a small weight gain when they begin lifting weights consistently. As a general rule, if you lift weights 2 to 3 times a week, you can gain 1 pound of muscle per month for about 6 months. After that, the rate of increase slows down as you start to reach your genetic potential. For the same reason, you will make a lot of progress on weight progression at the beginning, but the longer you lift; your progression will lessen because you are reaching your genetic potential. Don’t be alarmed at the extra pounds of weight from weight training because it is well worth the effort. For every 3 pounds of muscle you build, research shows you increase your resting metabolic rate by about 7 percent. For example, if your body burns 1,200 calories per day (not counting exercise or any other movement), you would burn an extra 84 calories per day with those 3 extra pounds of muscle. Many women have a difficult time outgrowing 2-3 pound dumbbell weights, because they are afraid that if they increase the weight they will bulk up. If you are happy with the strength and appearance of your muscles, you can do a maintenance program with 5 pound weights. However, if you want more strength, you could progress to 8 or 10 pound weights and still not bulk up. Using heavier weights can increase muscle size, but it’s highly unlikely that you’ll get bulky. Women don’t naturally have enough of the hormone, testosterone, required to build huge muscles, and even if you could bulk up, you’d have to use significantly heavier weights. Another option to tone muscle is to increase your repetitions instead of increasing weight. A high-repetition/light-weight program will develop muscle tone and increase strength and endurance without significantly increasing muscle size. I like to tell my clients to not just go through the motion when lifting weights. I use the word “squeeze” a lot to describe the contraction of the muscle you should be focusing on. Think about the muscle you are working and squeeze or contract it as you are lifting. You will get a lot more benefit for your efforts if you squeeze the muscle on the lift rather than just raising and lowering the weight without focusing on the muscle. For more information and tips on exercise, go to easyexercisetips

         
    2 Simple steps to ripped summertime muscles

     

    Summer is on the horizon, and the time has come to kick back and relax under the sun. It’s time for beach days, barbecues and pool parties, and for any serious weightlifter these activities also mean one thing: it’s time for the shirts to come off and to showcase that rock-solid physique they’ve been working on all year. No one wants to be walking around with a soft, smooth and flabby body, and for the next month or two, all of those serious lifters will be shifting into “get ripped” mode. How do they usually go about this? They lighten up the weights and perform higher reps. This has always been a widely accepted method of “cutting down” and if you ask most trainers in the gym they’ll tell you that “heavy weights bulk up the muscle and lighter weights define the muscle”. Do you want to know the reality behind the “light weight and high reps” method of obtaining a ripped and defined physique? It is completely, totally and utterly DEAD WRONG. It couldn’t be farther from the truth. In fact, there is no logical basis for this way of training whatsoever, and whoever dreamt up this downright ridiculous way of thinking has caused the vast majority of lifters to waste their time and impede their progress in the gym. Let me clear this up once and for all: you CANNOT spot reduce. In other words, it is physically impossible to target fat loss from a specific area on your body. Performing bench presses with light resistance and high repetitions will not magically burn fat off of your chest or cause it to appear harder and more defined. Every single time you wrap your hands around a barbell, dumbbell or cable, your goal is to stimulate as much muscle growth as you possibly can. There are no special, secret weightlifting exercises that will “define” your muscles or cause them to become more “ripped”. Training with weights builds muscle mass, end of story. So how exactly do you “define” a muscle? The only way to “define” a muscle is by lowering your body fat level in order to make your muscles more visible. Body fat reduction can be achieved in two ways: 1) Modify your diet. You should lower your overall caloric intake to around 15x your bodyweight and focus on consuming smaller meals more frequently throughout the day. This will keep your metabolism naturally raised at all times and will keep your body in a constant fat burning state. Limit your intake of saturated fats and simple sugars, and focus instead on consuming lean sources of protein and low glycemic carbohydrates. It is also very important to keep your water intake high at a level of around 0.6 ounces per pound of bodyweight. 2) Perform proper cardio workouts. Let go of the traditional method of moderate intensity cardio in 30-45 minute durations. If you want to maximize your body’s fat burning capacity and also minimize the muscle loss that inevitably accompanies a fat burning cycle, focus on shorter cardio workouts performed at a high level of intensity. These types of workouts will shoot your resting metabolism through the roof and will allow you to burn maximum amounts of fat even when you are at rest. I recommend 3-5 high intensity cardio sessions per week, spaced at least 8 hours away from your weight workouts. That’s all there is to it, folks. Take the notion of “light weight and higher reps” and throw it right out the window, down the street and around the corner. Following this misguided method will only cause you to lose muscle mass and strength, and will not assist you in burning fat or defining your physique. All you need to do to mold those rock-solid muscles for the summer time is this: 1) Train with heavy weights and low repetitions to build maximum muscle mass. 2) Modify your diet and implement cardio workouts to eliminate body fat and create visibly harder and more defined muscles. End of story. I’ll see you at the beach!

         
    4 Harmful muscle building myths uncovered

     

    If you’re serious about making a solid commitment to a muscle-building program, you need to be very careful of who you take advice from. Bodybuilding and fitness is literally a multi-billion dollar industry with new websites popping up every single day. Many of the so-called “experts” out there really don’t have a clue of what they’re talking about and are only motivated by pushing expensive pills, powders and “miracle programs” on you that you don’t really need. If you don’t watch your step you may end up falling for some fatal muscle-building pitfalls that will literally destroy your gains and prevent you from ever achieving the impressive, muscular physique you desire. In this article I’m going to expose 4 very common muscle-building myths in order to keep you on the proper path to the mind-blowing muscle and strength gains you deserve. Myth #1: In order to build muscle, you must achieve a "pump" during your workout. The greater the pump you achieve, the more muscle you will build. For those of you who are just starting out, a “pump” is the feeling that you get as blood becomes trapped inside the muscle tissue when you train with weights. The muscles will swell up and leave your body feeling bigger, tighter, stronger and more powerful. While a pump does feel fantastic, it has very little, if anything to do with properly stimulating your muscles to grow. A pump is simply the result of increased bloodflow to the muscle tissue and is certainly not indicative of a successful workout. A successful workout should only be gauged by the concept of progression. If you were able to lift more weight or perform more reps than you did in the previous week, then you did your job. Myth #2: Building muscle will cause you to become slower and less flexible. This one goes back to the old days when people described bodybuilders as being “muscle bound” and “bulky”. Contrary to what you may think, building a significant amount of lean muscle mass will actually speed you up rather than slow you down. Muscles are responsible for every movement that your body makes, from running to jumping to throwing. The bottom line is that the stronger a muscle is, the more force it can apply. Having stronger, more muscular legs means increased foot speed, just as having stronger and more muscular shoulders means the ability to throw farther. Strong muscles are able muscles, not the other way around. Myth #3: You must always use perfect, textbook form on all exercises. While using good form in the gym is always important, obsessing over perfect form is an entirely different matter. If you are always attempting to perform every exercise using flawless, textbook form, you will actually increase your chances of injury and simultaneously decrease the total amount of muscle stimulation you can achieve. Remember, we are not robots! It’s very important that you always move naturally when you exercise. This could mean adding a very slight sway in your back when you perform bicep curls, or using a tiny bit of body momentum when executing barbell rows. Loosen yourself up a bit and move the way your body was meant to be moved. Obsessing over perfect form will actually work against you rather than for you. Myth #4: If you want your muscles to grow you must “feel the burn!” This is another huge misconception in the gym. The “burning” sensation that results from intense weight training is simply the result of lactic acid (a metabolic waste product) that is secreted inside the muscle tissue as you exercise. Increased levels of lactic acid have nothing to do with muscle growth and may actually slow down your gains rather than speed them up. You can limit lactic acid production by training in a lower rep range of 5-7, rather than the traditional range of 10 and above.

         
    5 Reasons why alcohol will destroy your muscle gains

     

    I receive emails every single day from aspiring muscle-builders all over the world, and one of the most common questions I’m asked is “does drinking really affect the muscle growth process?” I’m sorry to say it, but yes, too much alcohol will almost definitely have a significant negative impact on your muscle-building results. Alcohol is far more harmful than most people think, and it’s very important that you understand how this drug (yes, alcohol is a drug) is affecting your progress. This is not an anti-drug speech, but if you’re serious about achieving a truly impressive physique, you should definitely be aware of the 5 main ways that alcohol is slowing down your gains… 1) It negatively affects protein synthesis. Protein synthesis is the process where amino acids are joined together to form complete proteins. Excessive alcohol consumption slows this process down by up to 20%, and since your muscles are made up of protein, you can see how this is a problem. 2) It lowers testosterone levels and increases estrogen. Testosterone is the most important muscle-building hormone in your body. One of the limiting factors that determines how much muscle a person can gain is their level of free-flowing testosterone. 3) It causes dehydration. The kidneys must filter very large amounts of water in order to break down the alcohol, and this can result in severe dehydration within the body. Water plays an absolutely crucial role in the muscle-building process, and being even slightly dehydrated is a recipe for disaster. The muscles alone are comprised of 70% water. 4) It depletes the body of vitamins and minerals. Alcohol consumption causes vitamins A, C, the B's, calcium, zinc and phosphorus to all be drained at rapid rates. Vitamins and minerals keep every little process in your body functioning properly, and many of these processes involve muscle growth and maintenance. 5) It increases fat storage. With 7 empty calories per gram, alcohol can actually be quite fattening. Alcohol also disrupts the Kreb’s Cycle, which plays an important role in fat burning. It’s important to have fun in life, but too much fun can lead to problems. If you’re serious about achieving significant muscle-building results, you definitely need to monitor your intake of alcohol and make sure that you are consuming it in moderation. A few drinks here and there shouldn’t be a problem, but if you find yourself drinking every weekend you can almost certainly kiss your muscle gains goodbye. If you do decide to go out and party, make sure to drink plenty of water and to properly nourish yourself with vitamins/minerals and a protein rich meal. I don’t recommend revolving your entire life around your muscle-building program, so don’t be afraid to go out and have a good time once in a while. Just make sure to keep your drinking nights infrequent (no more than once a month) and properly nourish yourself to lessen its effects. As long as you monitor what you’re doing you can achieve an impressive physique and have a social life at the same time.

         
    7 Reasons why your muscles stop growing. how to get muscle to grow again

     

    Have ever wondered why your muscles stopped growing after a few months of training even though you are training very hard? Here are 7 reasons why your muscles stopped growing and how to get your muscle to grow again. • You are training too hard – Every time when you train your muscles intensely, you are actually breaking down your muscles. So your muscles need to recover from the damages you inflicted on them. So train each muscle group only once or at most twice a week. • You are training too long – Keep your workout intense but do not workout more than an hour each time. After 45 minutes of intensive training, your cortisol level will increase. This hormone is known to destroy muscle cells. • You are sleeping too little – You need to sleep more for good muscle growth. Your muscles grow when you sleep. So sleep more than 8 hours a day and watch those muscles growing fast. • You are abusing alcohol – Alcohol is known to break down muscle mass plus many other body destruction ability. • You do not change your workout routine – You must change your workout routine every 6-8 weeks. Your muscles adapt to your routine and stops growing. • You do not progressively overload your muscles – You must try to increase your reps or weight every time you next train a particular muscle group. Otherwise, there is no reason for your muscles to grow. • You do not eat sufficient protein – If you want to build bigger muscles, you must eat more protein. Protein is the building block for your muscles. It is recommended that you need 1 gram of protein per pound of your body weight equivalent. If not enough protein is consumed with your normal diet, do supplement with protein shakes. There you are, the 7 reasons why your muscles stopped growing even though you are training hard. There are many more methods on how to grow your muscles bigger but these 7 reasons and how to overcome them will be sufficient for an average bodybuilding beginner.

         
    8 Proven strategies for maximum muscle gains

     

    There is so much conflicting information out there when it comes to the topic of building muscle, and sometimes it can be very difficult to know where to start. If you’re an average beginner looking for some basic guidelines to follow in the gym, the following 8 points will start you off on the right track. 1) Train With Weights and Focus On Compound, Free Weight Movements. If you want to make solid, noteworthy gains in muscle size and strength, you absolutely must train with free weights and focus on basic, compound exercises. A compound exercise is any lift that stimulates more than one muscle group at a time. Examples of these lifts are the squat, deadlift, bench press, chin up, barbell row, overhead press, dip and lungepound movements allow you to handle the most weight and will stimulate the greatest amount of total muscle fibers. 2) Be Prepared To Train Hard. One of the biggest factors that separates those who make modest gains from those who make serious gains is their level of training intensity. In order to stimulate your muscle fibers to their utmost potential, you must be willing to take every set you perform in the gym to the point of muscular failure. Muscular Failure: The point at which no further repetitions can be completed using proper form. Sub-maximal training intensity will leave you with sub-maximal results, plain and simple. 3) Track Your Progress In The Gym From Week To Week. Our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to protect against any possible future threat. Therefore, in order to make continual gains in muscle size and strength, you must always focus on progressing in the gym from week to week. This could mean performing 1 or 2 more reps for each exercise or adding more weight to the bar. Keep a detailed training log to track your progress as your strength increases over time. 4) Avoid Overtraining. Overtraining is your number one enemy when it comes to building muscle size and strength. When most people begin a workout program, they are stuck with the misguided notion that more is better. They naturally assume that the more time they spend in the gym, the better results they will achieve. When it comes to building muscle, nothing could be farther from the truth! If you spend too much time in the gym, you will actually take yourself farther away from your goals rather than closer to them. Remember, your muscles do not grow in the gym; they grow out of the gym, while you are resting and eating. Recovery is absolutely vital to the muscle growth process. If you don't provide your body with the proper recovery time in between workouts, your muscles will never have a chance to grow. 5) Eat More Frequently. The main area where most people fail miserably on their muscle-building mission is on the all-too important task of proper nutrition. Training with weights is only half of the equation! You break down your muscle fibers in the gym, but if you don't provide your body with the proper nutrients at the proper times, the muscle growth process will be next to impossible. You should be eating anywhere from 5-7 meals per day, spaced every 2-3 hours in order to keep your body in an anabolic, muscle-building state at all times. Each meal should consist of high quality protein and complex carbohydrates. 6) Increase Your Protein Intake. Of the 3 major nutrients (protein, carbohydrates and fats) protein is without a doubt the most important for those who are looking to gain muscle size and strength. Protein is found in literally every single one of the 30 trillion cells that your body is made up of and its main role is to build and repair body tissues. Without sufficient protein intake, it will be physically impossible for your body to synthesize a significant amount of lean muscle mass. If your body were a house, think of protein as the bricks. A general guideline is to consume 1-1.5 grams of protein per pound of body weight each day from high quality sources such as fish, poultry, eggs, beef, milk, peanut butter and cottage cheese. 7) Increase Your Water Intake. If you want a simple, easy and highly effective way to maximize your muscle gains, drinking more water is it. Water plays so many vital roles in the body and its importance cannot be overstated. In fact, your muscles alone are made up of 70% water! Not only will drinking more water cause your muscles to appear fuller and more vascular, but it will also increase your strength as well. Research has shown that merely a 3-4% drop in your body's water levels can impact muscle contractions by 10-20%! Aim to consume 0.6 ounces for every pound of bodyweight each day for optimal gains. 8) Be Consistent! Consistency is everything. Those who make the greatest gains in muscular size and strength are the ones who are able to implement the proper techniques on a highly consistent basis. Simply knowing is not enough, you must apply! Building muscle is a result of the cumulative effect of small steps. Sure, performing 1 extra rep on your bench press will not make a huge difference to your overall results, and neither will consuming a single meal. However, over the long haul, all of those extra reps you perform and all of those small meals you consume will decide your overall success. If you work hard and complete all of your muscle-building tasks in a consistent fashion, all of those individual steps will equate to massive gains in overall size and strength.

         
    12 Secrets for gaining mass

     

    by Scott White If You really want to gain size stop reading articles out of magazines and find a trainer that knows what they are doing. Eat organically, you are what you eat (if you give yourself a 59 cent hamburger you are giving your body 59 cent muscles that makes you look like garbage.) Eat According to your metabolic type, "the metabolic typing diet" Lift mainly in the 8-12 rep range Your tempos should range from 3-1-3 to 4-1-4 and no more You total time under tension for each lift should only last 60 sec or less (this is because you want to produce as much Testosterone and Growth Hormone. Don't lift longer than 45 min per workout, less at a higher intensity equals more. This would be different if you were on pro-hormones or juice, because of the recover time. You shouldn't be performing any cardio Lift according to your genetic makeup and your muscle fiber type if you tend to be more of an endurance athlete you will do better lifting a little higher reps, if you are more of a speed athlete you will do better lifting a little lower reps heavier weight. Supplements and other things can help in achieving mass, as we all know what the pros use and most amateurs lifting in the gym. Though follow science it can do way more for you than just taking some pill. Mass is easy to gain when you lift correctly, don't waste years trying to reach your goal when you can invest in a trainer that can get you tons of results now. And if they don't get you results fire them immediately Words of wisdom work harder Less is more Scott White Personal Power Training personalpowertraining. net fitnessmodelbook

         
    15 Muscle building rules for skinny guys and gals part 1

     

    WHY CAN'T YOU GAIN WEIGHT? Though there may be many reasons why you may be thin, the most apparent reason is because of your genetics. If your parents are naturally thin or have a small body frame, then you will most likely have the same small body type. To some degree, your size can also be controlled by your metabolism. If you have a difficult time gaining weight of any kind (fat or muscle) then you most likely have a fast metabolism. That simply means that your body burns calories at a faster than normal rate. You must take this into account whenever you are considering a particular diet or training program. Is it geared towards someone with your metabolism and goal? Now as you know, there are many ways to train. Hundreds, thousands even. Some work and some do not, but for the specific goal of gaining weight, there are a few UNIVERSAL things that all skinny guys must do. Though much of the information I cover here is not as "magical" as you may like, I consider these rules to be the basics with regard to weight gain. These are not all of the answers, but they are definite elements that MUST be addressed in any successful weight gain program. You should be able to easily integrate these rules into your current program to make it more suitable for your particular body and goals. GENERAL RULES 1.Get the proper information that pertains to your SPECIFIC condition and goals. The first big problem I find in most people is the lack of correct information. Yes you are motivated and doing things, but your effort is wasted on incorrect dieting and training information. Basically, skinny guys are taking advice from people who have never had a weight gain problem. Want to know how to gain weight? Then find someone who has walked your shoes. Someone who has been where you are. 2.Set a specific goal and create a plan of attack. If you were to drive cross country to another city, would you just start driving randomly, or would you plan a route that would get you quickly and efficiently? Think of your plan as a road map and your goal as your destination. Without a plan and a specific goal you will be without focus and can easily get lost or side tracked. This happens more often than you know. I see many people in the gym just doing whatever, or just eating whatever -- no plan or specific goal. They wonder why they don't make progress. They have no focus. Having a specific program to follow allows you to take action each day. This action is focused on specifically getting you to your destination quickly. There is no thinking, debating or guessing. You just do it. A specific plan provides necessary daily structure that not only keeps you on the road moving forward, it also helps to develop good eating and training habits that will benefit you long after you have reached your destination. 3.Have confidence in yourself and belief in what you are doing. Let’s face it; we live in a cruel world. Hate and jealously is everywhere. For most people who begin a fitness program to improve themselves, getting started will be half the battle. The other half will be staying motivated throughout the constant onslaught of negativity from others. A few negative words can do serious damage if you allow it. The most insulting things you hear may be from friends, co-workers and acquaintances at the gym. People hate change. It makes them insecure, because they suddenly discover there’s more to you than they were probably willing to admit. They fear that you may actually achieve your goal. It makes them look less “superior”. Once you have begun your plan, you must have faith and believe in what you are doing. Stay focused and avoid overly critical or negative people. If you have to, keep your business to yourself. When I first began my program, I stopped talking about what I was doing because I got tired of hearing things like “you can’t do that”, “that’s impossible”, “you’re wasting your time and money”. Funny thing is, now those people are constantly bugging me for advice. It’s your life. It’s your body. It’s your dream. Don’t allow your success or failure to rest in the hands of others. In Part 2 of this article, I will cover your workout rules and guidelines to MAKE SURE you gain muscle.

         
    15 Muscle building rules for skinny guys and gals part 2

     

    In part 1, I touched on general weight gain rules and reasons why you can't gain weight. Now it's time to get into workout specifics... WORKOUT RULES 4. Stop listening to every ridiculous piece of advice you hear in the gym or read on a message board. Recently a client of mine informed me that someone in the gym stated that he was training all wrong and he needed to train 5-6 days a week, and aim for more reps during his workout. Somewhere in the range of 15-20 reps per set. The person giving the advice was quite confident about his recommendations, and he had an impressive physique that typically elevates him to the elusive "listen to me if you want to look like me" level in the gym. He was bigger than my client, so even though my client's "intellectual" mind knows that advice is absurd; his "unrealistic dreamer" mind took this information very seriously. So seriously that he changed his program and didn't inform me until a week or so later. This particular person had been making great progress on his current program, yet he allowed this one person’s comment to overshadow that progress and convince him that his program was inadequate. This is a mistake and it showed in his lack of further progress. In addition, don't judge the validity of what a person says by how they look. Just because the guy is huge doesn't mean he is spewing pertinent advice for you. Many people that have big physiques are big despite of their training, not because of it. I know some huge guys that know very little about training and dieting correctly. They can do whatever and still gain muscle; unfortunately we are not that way, so we much approach things in a more intelligent way. 5. Workout Infrequently This is the most difficult concept for many to grasp simply because it involves less action, instead of more. When we get motivated and start a new program, it’s natural to want to do something. We want to train and train and train. Thinking all along that the more you train, the more muscle you will build. Unfortunately, this could not be farther from the truth. More training does not equal more muscle growth. Understand that the purpose of weight training is to stimulate muscle growth. That takes very little time. Once that has been done, the muscle needs to be repaired and new muscle needs to be built. That only happens when you are resting. You do not build muscle in the gym, you build muscle when resting! If you never give your body any essential “non active” time, when will it have a chance to build muscle? Think about that. Now, add in the fact that you have a difficult time gaining weight and the importance of rest increases. Individuals who are naturally thin and have difficulty building muscle tend to require less training and more rest. 6. Focus on Multi-Jointed Lifts Multi-jointed exercises are those that stimulate the most amounts of muscle fibers. Unlike isolation exercises which only work individual muscles, multi-jointed lifts work many different muscle groups simultaneously. For those needing to gain weight, this is ideal because these lifts put your body under the most amount of stress. This is the stress that will shock your nervous system and cause the greatest release of muscle building hormones. This results in increased muscle gain all over the body. You can still do some isolation work; however it should not be the focus of your workouts, and should only come after your multi-jointed lifting is complete. 7. Focus on Using Free Weights Free weights are preferred over machines for many reasons, but most importantly because they allow the stimulation of certain supporting muscle groups when training. Stimulating these stabilizer and synergistic muscles will allow you go get stronger, and ultimately build more muscle faster. Yes, some can most likely still build large amounts of muscle using machines, but why make it more difficult if you already have a difficult time gaining weight? 8. Lift a weight that is challenging for you Building mass involves lifting relatively heavy weight. This is necessary because the muscle fibers that cause the most amount of muscle size growth (called Type IIB) are best stimulated by the lifting of heavy weight. A heavy weight as one that only allows you to perform 4-8 reps before your muscles fail. Using a lighter weight and doing more reps can stimulate some Type IIB fibers, but again if you have a difficult time gaining weight, why make it more difficult? You need to try and stimulate as many as you can with the use of heavy weights. 9. Focus more on the eccentric portion of the exercise. When you lift a weight, it can be divided into three distinct periods. The positive, the negative and midpoint. The concentric or “positive” motion usually involves the initial push or effort when you begin the rep. The midpoint is signaled by a short pause before reversing and returning to the starting position. The eccentric, or “negative” portion of each lift is characterized by your resistance against then natural pull of the weight. For example, when doing push-ups, the positive motion is the actual pushing up motion. Once you have pushed all the way up, you hit the mid point. The negative motion begins when you start to lower yourself back down. Most would simply lower themselves as fast as they pushed up, but I recommend extending and slowing down this portion. Slowing down the eccentric part of the lift will help to stimulate more muscle growth. It actually activates more of the Type IIB fibers mentioned about in Rule 7. 10. Keep your workout short but intense. Your goal should be to get in, stimulate your muscles and then get out as quickly as possible. It is not necessary to do large amounts of exercisers per body part trying to target every muscle and hit every “angle”. This should only be a concern of someone with an already developed, mature physique who is trying to improve weak areas. If you have no pec, don’t concern yourself with trying to target inner, outer, upper, lower or whatever. Just work your chest. You should do no more than 2-3 exercises per body part. That’s it. Doing more than that won’t build more muscle, faster. In fact it could possibly lead to muscle loss. Long training sessions cause catabolic hormone levels to rise dramatically. Catabolic hormones are responsible for breaking down muscle tissue resulting in MUSCLE LOSS. While at the same time, long training sessions suppress the hormones that actually build muscle. If you don’t want to lose muscle during your workouts, I suggest limiting your sessions to no more than 60-75 minutes MAXIMUM. Less if you can. 11. Limit your aerobic activity and training Honestly, I do not do any aerobic activity when I am trying to gain weight. This is mainly because it interferes with the important “non-active” time my body needs for muscle building and recovery. I do understand that people have lives and other activities that they don't want to give up, so it must be kept to a minimum. It won’t hurt your progress as long as you don’t over do it. If you find that you are doing more aerobic activity weight training, that’s overdoing it. I also don’t recommend it because people tend do it for the wrong reasons. Many start aerobic activity because they believe it will help them to lose fat. While that is true, it won’t do so on a high calorie mass diet. To lose fat, you need to be eating fewer calories. 12. Don’t program hop Here’s how it usually happens. You’ve just read about a new exercise or workout that is supposed to pack on the mass. Now, even though you had already started another training program a few weeks ago, you are tired of it and really want to start this routine instead because it sounds better. I call these people, “program hoppers”. They are very enthusiastic when starting a new program, but they never follow it long enough to actually see any results. They are easily distracted and love to drop whatever they may be doing to follow the latest "hot" workout or exercise. My advice is don’t do it. This is a bad habit that never leads to a positive outcome. Understand that it takes time for any program to work. To be successful, you must follow your program consistently. Yes, there are many different training methods and interesting routines out there, but you can’t do them all at the same time and jumping around won’t allow enough time for any of them to actually be effective for you. Pick one that is focused on your current goal and stick with it. There will be plenty of time to try the others later, but NOT NOW. In Part 3 of this article, I will cover your eating rules and guidelines to MAKE SURE you know how AND what to eat to build muscle mass.

         
    A few simple ideas to mix up your routine

     

    Every now and then I catch myself stuck in the same routine and my workout starts to get a little boring. I know this is starting to happen when it gets easy to miss my regular workout. Recently, I noticed this had happened when I easily talked myself out of going to the gym for almost 2 weeks straight. Obviously, something needed to change. So here are a few ideas that I use from time to time just to spice up my workout. Give them a try, and I’m sure you’ll find some new excitement to your workout as well. Change your Grip! This is a small change compared to most of the others you can do, but one way to spice up your workout from time to time is to change the way you’re gripping the bar when doing barbell or machine exercises. One of my favorite grips is the palm grip. In fact, I’ve read several articles from fitness trainers and other professional athletes that suggest that on exercises like the bench press, you should only be using a palm grip. So what is a palm grip? Let’s use the bench press as an example for the palm grip. Many of us have been guilty of using a standard grip on this exercise, myself included. A standard grip would be where you wrap your hand around bar as if you were holding a baseball bat. If you want a more effective bench press, try not wrapping your thumb around the bar. You might think that you’ll lose some stability by doing this, but I’ve never had that problem. You might have to bend your wrist a little more to compensate, or lower the weight just a little bit. The main benefit to using a palm grip on this type of exercise is that by putting your thumb in this position, you are reducing the amount of effort that your forearms will put into the exercise. Therefore, you chest and tricep muscles will have to work even harder to do the lift. Try this, and I’m sure you’ll notice a difference the next time you perform a bench press. Try Trisets! You’ve probably heard of super sets, where you do two exercise consecutively without resting in between. Have you ever tried doing three different exercises? This works extremely well with bicep exercises. The benefit to doing a triset with a bicep workout, is it allows you to hit the bicep really hard in three different ways. Here’s an example of a bicep triset: standing barbell curls, hammer curls, reverse barbell curls. You’ll also notice in this sequence that you have to change your grip with each set of the triset. This is the best way to utilize a triset. Here’s an example of a triset with triceps: straight bar cable push downs, rope cable push downs, reverse cable pushdowns. Again, the key here is to change the grip on each exercise. Give these a try, and I’m sure you’ll feel a new pump in whatever body part you utilize them with! Change you Split! Have you been following the same split routine for two long? Has your split routine consisted of chest and triceps, back and biceps, or something similar for several months? Try reversing your split or doing a 5 day split instead of a 3 day split. Do chest and biceps, back and triceps just to mix it up a little. These are just a few basic ideas, but its always a good idea to mix up your routine on a continual basis. That way you can keep your body guessing and growing to adapt to the changes in stress that you place on your muscles.

         
    Abdominal exercises for beginning bodybuilders

     

    The abdomen contains the muscles that most beginners struggle with because they take a long time to develop and need a low level of body fat to be seen. The abdominal muscle group consists of three main muscles: 1. Rectus abdominis - commonly known as the abs, this is a large flat muscle wall that runs from the lower chest to the pubic bone. 2. Obliquus abdominis - commonly known as the obliques, this muscle runs diagonally along the side of the mid-section from the lower ribcage to the pubic area. The internal obliques lie underneath the external obliques. 3. Transversus abdominis - this is a thin strip of muscle that runs horizontally across the abdomen. You can target these muscles effectively by performing the following exercises: 1. Crunches - 3 sets of 15-20 reps. This exercise will work the upper abs. 2. Pelvic tilts - 3 sets of 15-20 reps. This exercise will target the lower portion of the abdomen below the navel. 3. Side bends - 3 sets of 15-20 reps. This exercise will work the obliques. As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your abdominal exercises into a program similar to the one suggested below: Day 1: Biceps, Back, Abs Day 2: Hamstrings, Shoulders, Abs Day 3: Quads, Forearms, Calves Day 4: Triceps, Chest, Abs For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.

         
    Add intensity to your muscle building workout

     

    One of the biggest difficulties facing bodybuilders is how can they be sure that all muscle fibers have been recruited and exhausted during a given exercise and it is only by achieving this that muscle gains can be maximised. The simple answer is, you have work beyond failure and experience a higher level of training intensity than before. This also ensures that workouts remain challenging and continue to engender progress over time thus reducing the likelihood of regression. But how do you go about intensifying your training? Fortunately there is a tried and tested path to follow as outlined below: 1. Increase resistance - increasing the weight lifted in meaningful increments ensures the muscle is pushed beyond its previous point of failure thus maintaining the muscle building process. Aim to increase the weight when you reach six to eight reps and failure does not occur. 2. Change the exercise - to achieve maximal gains all muscle fibers in a body part must be trained. Changing the angle (e. g to incline bench press) or introducing a new exercise will stimulate growth. 3. Reduce rest intervals - giving the muscles less time to recover before exposing them to further work has the effect of increasing intensity. 4. Pre-exhaustion - when an exercise involves two or more muscles the weakest will prevent you from working the primary muscle to failure. The answer is to first isolate and tire the primary muscle before immediately moving to another exercise that works the set of muscles to failure. 5. Introduce supersets - this involves performing two exercises for the same muscle group without a rest interval. This means you have to utilize different muscle fibers which stimulate greater growth. 6. Use partial reps - at the point of failure you will not be able to complete the full range of movement for a given exercisepleting a partial rep that uses only a segment of the lift will still work your muscles beyond the point of failure. This technique is especially useful to advanced bodybuilders as it allows them to increase intensity without adding extra routines that could cause overtraining. 7. Use isometric contractions - this involves holding the weight still at the point of failure to stimulate a static contraction in the muscle. 8. Employ forced reps - this involves completing one or more final reps after the point of failure has been reached. You will need the assistance of an experienced helper to attempt this. Once you have added these techniques to your training regimen you'll know you've done your best to maximize muscle growth.

         
    Age related muscle changes

     

    One of the hallmark features of aging is the loss of muscular mass and strength. Much of this loss can be explained by changes to the neuromuscular system such as decreased number of motor neurons, decreased number of muscle fibers, and decrease muscle fiber size. But it is important to ask whether these changes are a consequence of aging or simply a result of an inactive lifestyle. Age-Related Changes to Muscle The age related decline in muscle mass appears to occur in 2 phases. The first or “slow” phase of muscle loss, in which 10% of muscle mass is lost, occurs between the ages of 25 and 50. The majority of muscle loss occurs thereafter where an additional 40% is lost from the ages of 50 to 85. Overall, the human body loses 50% of its muscle mass by the age of 80. This muscle atrophy can be explained by significant decreases in both the total number of muscle fibers, as well as in muscle fiber size. It has been shown that aging results in a loss of the power and speed producing fast twitch fibers (particularly IIb) and an increase in the more aerobic slow twitch fibers. This seems to make sense since movements that demand a high velocity of contraction (such as jumping and sprinting) tend to be less in the older years. Mechanisms of Strength Loss The problems with decreasing strength can be seen in its contribution to osteoporotic decline in bone density, arthritic joint pain, and an overall reduced functional capacity. With the loss in muscle mass evidently comes a decrease in muscular strength. However, as with muscle loss, most strength losses are not significant until the sixth decade. As briefly mentioned, this loss in strength can be attributed to a decrease in the number of motor units (nerve-muscle fiber complex), the decreased number of muscle fibers and the reduction in muscle fiber size. It is also known that a decline in leg strength precedes upper extremity strength loss in the elderly. This is important due to the fact that strength, rather than cardiovascular function, is considered to be the most physically limiting factor in the elderly. This is apparent when considering strength-limiting activities faced by many seniors such as getting up from a seated position or walking up stairs. Encouraging is the finding that aging does not seem to effect eccentric strength. This phase of contraction is an important consideration for the elderly due to the possible linkage between poor eccentric strength and the incidence of falls in the elderly. The Importance of Active Living Regular exercise is the most effective way to slow and counteract the effects of age-related muscle and strength lossparisons between active and sedentary older adults suggest that much of the strength loss with aging is due lifestyle factors. For example, individuals who continue to use certain muscles on a regular basis do not show the same age-related decreases in strength. In general, muscle atrophy, and thus strength loss, will occur any time the muscles are not required to work against a given load. The result will be a decrease in protein synthesis accompanied by an increase in protein breakdown. Overall, the muscle atrophies and loses much of its strength, characteristics commonly seen in astronauts during space flight. Incorporating regular resistance training is the most effective means of attenuating this effect. Encouraging Findings Studies have consistently shown that regular exercise can improve muscular endurance and strength in the elderly in a manner similar to that observed in young people. One of the largest studies in this field was done at McMaster University several years ago. The researchers looked at the effects of 2 years of twice/weekly strength training (80-85% 1RM) across 114 subjects between the ages of 60-80 years. The results indicated steady increases in strength in each of the muscle groups tested with no evidence of plateauing. There were also significant increases in muscle mass accompanying the gains in strength and, perhaps more importantly, there was evidence that these strength gains translated into improved function (as measured by walking and stair climbing performance). Although there are certain unavoidable changes that occur with aging, it is possible to delay or attenuate the losses muscle mass and strength normally accompanying these changes. Since so many daily living activities such as walking, climbing stairs, and standing up from a chair are so dependent on strength it is imperative to minimize the age-related loss in strength as much as possible. The muscles in older adults maintain their ability to adapt; therefore, regular resistance training (2-3x/week) should be implemented into the lifestyle of such individuals. Moreover, a similar strength training protocol needs to be employed in younger adults as means of prevention and staying healthy into the golden years! Written by Yuri Elkaim, BPHE, CK. Do not reprint without permission Copyright 2006 © Total Wellness Consulting.

         
    Anabolic androgenic steroid

     

    : What an anabolic androgenic steroid is can be best understood taking the words separately. Anabolic or anabolism refers to that metabolic process in living organisms and cells - such as inside our body - that helps in synthesizing or bringing together smaller molecules to build larger ones. As against catabolism, that does the opposite, anabolism tends to coalesce complex molecules, letting them grow as a whole. Androgenic stands for that property of a natural or synthetic chemical compound in vertebrates (for example, human beings) that stimulates or controls development and maintenance of masculine characteristics. More commonly, androgen is indicative of developing male sexuality, though testosterone, a well-known androgen, secretes in both the testes of males and the ovaries of females. Steroid, occurring as it does from sterol like cholesterol, a naturally happening steroid alcohol, is a group of organic compounds including many types of hormones, alkaloids and vitamins.

    What follows therefore is that anabolic androgenic steroid is a type of naturally occurring or manmade substance that assists in growth of cells and combining smaller molecules in human body. In other words, anabolic androgenic steroid results in growth of several types of tissues, especially bone and muscle. Use of anabolic androgenic steroid is popular among people who are interested in enhancement of physical performance - for example athletes and other sportspersons.

    Some individuals use it because they perceive its use will improve their appearance, in which case it almost becomes an addiction. In the present time, anabolic androgenic steroid rakes up more controversy than its share, which is mainly on account of abuse of the drug. Many countries have devised stringent measures in attempts to control its use and distribution. However, it has medicinal benefit too. Classified as Schedule III drugs in accordance with the Controlled Substances Act (U. S. Department of Justice-DEA, 1997), anabolic androgenic steroid is prescribed for treating anemia, osteoporosis, growth stimulation, gonad dysfunction, gynecological disorders, and chronic wasting conditions like cancer and AIDS, among others. The Article is Originally Published Here: anabolic androgenic steroid ( anabolicsteroidsguide/anabolic-androgenic-steroid. html)

         
    Anabolic steroids in sport exercise

     

    : In most cases, people use anabolic steroids in sports and exercise. Sportspersons, including athletes, bodybuilders, footballers and others, who put a lot of stake in improved performance on the field, resort to frequent usage of the drug. The same goes for those who wish to build muscles and cut down on body fat, thereby presenting themselves with well-toned physique. Researchers have found that there is a growing tendency among youth to abuse anabolic steroids. In sport and exercise the phenomenon is known to be happening for quite awhile.

    But there are cases where apparently well-built persons too use the drug, believing that without it they will look small and insignificant. In medical parlance, it is called muscle dysmorphia, which surprisingly is prevalent in both men and female, though to a lesser degree in latter's case. Even as anabolic steroids are known to cause less to grievous harm to health over short to long term of usage, what is equally true is that there are many myths surrounding its supposed ill-effect.

    One such is that anabolic steroids cause shrinking in penis and testicles. While that is true in short term, over long term the size returns to normalcy soon after exogenous androgen administration is halted. This is one reason why boys at tender age are never suggested to use the drug, for in their case the effect can be quite damaging. Be that as it may, the fact that the drug can boost muscle size and ability to perform well in exerting games would mean that the use of anabolic steroids in sports and exercise is not going to go away forever. To that extent, the role of agencies to control the abuse of the substances is important.

    And indeed that is the reason why the US Anabolic Steroid Control Act of 2004 has been enacted to ban selling and using anabolic steroid and pro-hormone without relevant medical prescription. To what extent the new act is able to check the abuse of anabolic steroids in sport and exercise, while not unnecessarily preventing genuine medical reasons, remains to be seen. This Article is Originally Published here: Anabolic Steroids in Sport & Exercise

         
     
         
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