Get Huge Shoulders - A How to Guide

Get Huge Shoulders - A How to Guide
By Nils L Evensen

Learning how to get rid of those boney small shoulders that skinny kids have is one of the first questions most beginners ask when looking to gain muscle mass.

Big shoulders help to create a great confident imposing look. It makes your posture look more correct and definitely makes you look more athletic. So how do we get this look that we want?

Overhead Press

Using the overhead press is one of the best ways you can build large shoulders. Adding this to your routine will definitely help you, behind the neck press and the arnold press are two great things you will want to add to your routine in order to get huge shoulders.

More weight, less reps

A rule of thumb to follow if you are trying to gain more muscle. Keeping your weight high and your reps low will build muscle faster. Make sure you are careful though as injury is never fun.

Push-Ups

Believe it or not these will help you make large gains in both your chest and shoulders. Often Boxers will train with push-ups as it will strengthen the area around the shoulders and chest. Add these to your routine every few nights, you will be surprised.

Keep working

Remember just work out the shoulders hard once a week and work out the rest of your body. This will help you make the most massive and fast gains that you desire, keep up with the nutrition and you will get huge shoulders in no time.

To learn how to get the body you want, and start getting all of those compliments, come check out my website on Get Huge Shoulders and start to change your body.

Remember! Your body won't change without working on it, so keep it up and make sure to work, come to my website and learn More.

Article Source: http://EzineArticles.com/?expert=Nils_L_Evensen

My Story - How I Became a Bodybuilder

My Story - How I Became a Bodybuilder
By Alan Tolchin, M.D.

Hello there, let me tell you about how I became a bodybuilder. Like most medical students I had little time or interest in going to a gym on a regular basis. I did want to lose some weight but the thought of exercise left me uninspired. Then I discovered aerobics and how you could burn body fat by raising your heart-rate to a level in the 70-80% range of your maximum cardiac output. I started to do the "StairMaster" machine at a local gym and with headphones on a 20-30 minute session at an aerobic heart-rate was no problem at all; in fact I ended up doing aerobic training almost every day for several months. I did lose 10lbs or so of weight that was mostly body-fat and I was down to 145lbs.

One day while on the stairmaster, I noticed all the dumbells, barbells and free-weights that were in another area of the gym and I asked one of the staff what that was all about. He told me that there were two ways to go: either a lean slim compact body or a body with curves and rounded muscles. The second way, he said, was accomplished by weight-training while still keeping body fat down with aerobic exercise after the weight-training session. This, of course required spending more time at the gym but I was very curious about what effect weight-lifting would have on my now flat but lean body. In fact someone in the locker room looked at me and told me that I looked like a teenager.

So with help from the staff trainers I began to exercise with weight 3-4 times a week. What I didn't realize was that I had great genetics for muscle-building and it soon was quite obvious that my shoulders and chest were getting rounder and larger. I started to learn to isolate my muscle groups and started reading everything about bodybuilding that I could lay my hands on. After several months I was hooked and couldn't wait to get to the gym and try out new and different exercises. The trainers told me to give up the aerobic exercise and I would build muscle more easily. I changed my diet to a high-protein/low fat/moderate carbohydrate one and began eating 4-5 smaller meals during the day. The results were amazing and real; my self-esteem started to grow and in the first year of bodybuilding I gained 10lbs of muscle. Now I was definitely hooked.

During the next 4 years my training became more intense as I developed different exercises that helped me to isolate a particular muscle and feel the contraction as I worked out with weight. I spent one entire summer learning how to isolate and train my back which was lagging behind my chest according to one of the senior trainers at the gym. I switched to a more hard-core bodybuilding gym and added 10 lbs of muscle every year for the next 3-4 years at which time I weighed 185 lbs with a body fat of only 7%. I had reached my genetic potential and I plateaued at that weight watching my diet and downing loads of amino acid tablets for extra protein.

I was getting ready to compete as compliments and stares came my way. I felt like a transformed person and I actually have much greater self-esteem and self-confidence now that I have become a successful bodybuilder.

Should you be interested in obtaining further information about bodybuilding workouts and weight-training routines please visit my blog: http://www.customizedbodybuildingworkouts.blogspot.com as I continually post different aspects about my experiences with bodybuilding. My email address for this article is ajtolchin@gmail.com where I will personally evaluate your bodybuilding workouts and suggest changes in your routines as well as recommend various ways to isolate targeted muscle groups that you may need to use to enjoy a more intense and personally satisfying workout either in the gym or at home.

Article Source: http://EzineArticles.com/?expert=Alan_Tolchin,M.D

Bodybuilding Basics For Packing on the Muscle

Bodybuilding Basics For Packing on the Muscle
By Emile Jarreau

Just about everyone knows how effective bodybuilding can be for transforming one's body. Packing on serious amounts of muscle and losing serious amounts of fat can go a long way to helping you achieve the look of the physique you've always wanted. Bodybuilding is a popular pastime for many and most men have taken part in it at least one time in their life, often to mixed results.

Even though body building is one of the most common activities for younger men, many of them never take the time to learn the principles of it so that they can truly reap the benefits that can be derived from effective bodybuilding. These can include everything from massive strength and size gains to increased cardiovascular endurance and overall physical health and wellness. Let's look at a few of the problems that often stand in the way of individuals and their bodybuilding goals of packing on the muscle.

First of all, many approach body building with a backward mentality in that they try to train each individual muscle group in their quest for the perfect body. This approach makes absolutely no sense if you're a beginner bodybuilder and are trying to put on muscle. The fact is, you can do arm curls all day and shape your biceps but you'll never put on serious mass with this activity. The best advice in the world for inexperienced bodybuilders is to work on the largest muscle groups at the beginning of the workout so you have the best chance of gaining significant muscle. For instance performing 10 to 15 sets of squats with a heavy weight as the basis of your workouts will go much farther than trying to do individual exercises for each of your body parts. Simply choose two or three major muscle group exercises and stick with those, at least in the beginning.

One of the next things to pay attention to in our journey to pack on the muscle is to rest our bodies as much as possible. This may seem counterproductive when we're trying to build muscle and you may have the urge to continue working out each and every day, but this is most likely a mistake. The fact is, your muscles will grow only when you're resting, not when you're working out. Make sure that each day of intense physical exercise including weight training is followed by a full day of rest so that your muscles can recuperate and build.

Finally, we need to talk about nutrition. As a bodybuilder, you want to increase the amount of calories you take in to feed the muscular growth that you want to occur, but you must feed your body with the right types of calories. This means to increase the amount of lean fish, meats, nuts, and fruits and vegetables. Don't just eat junk for the sake of filling your body with calories. Junk food will simply cause you to gain fat and will take you further and further away from your goals.

The simple principles above will help you get started in bodybuilding and allow you to begin packing on some serious muscle in your endeavor to get into the best shape possible.

Emile Jarreau has been involved in Fitness and Bodybuilding for over 32 years. For more information regarding fat loss go to http://www.MrFatLoss.com

Article Source: http://EzineArticles.com/?expert=Emile_Jarreau

Fastest Way to Build Muscle

Fastest Way to Build Muscle
By Kieran Moloney

The fastest way to build muscle and by that I mean build big muscle should -in a similar way to all other fitness goals- follow a combined, focused attitude towards your Training, Diet and Exercise. This focus will ensure you gain maximum muscle from your program.

Seeing as that your aim is to build muscle Fast I take you want to build some solid muscle mass in a short period of time say 3/4/5 weeks. With this in consideration the best approach is to juristically alter your Exercise and Nutrition during this time while still sticking to the fundamental, tried and tested principles of building muscles.

This will ensure that the Muscles of the Body are forced to grow!

Too often people use the same training and eating habits when trying to Gain Muscle Fast. Over a prolonged period of time the body just grows stagnant from the same un-stimulating exercises and mundane nutrition.

You and your workout!

1-Repetitions

Low repetitions such as in the 1-5 are used for building strength, speed and power. However, seeing as that our primary focus is on muscle hypertrophy (building lean muscle) the reps should be kept in the 6-12 range.

Anything over 12 reps will build muscle but more muscle condition as oppose to out-and-out lean muscle mass gains. Consequently, 6-12 reps is the best option.

2-Sets

4-10 sets should be allocated to each muscle group. This will be optimal for muscle regeneration and development provided you are using a reasonably heavy weight with good form.

Going over 10 sets could break your muscle down too much leaving you susceptible to overtraining and injury which halts any improvement immediately.

3-Timing

Fastest way to Build Muscle

Timing is one of the most disregarded things for people who are aiming build muscle Fast. Timing will help stress the muscles more thus breaking down the muscle more.

A tell-tale sign is if this works is that it contributes to causes of sore muscles. A good thing for muscle builders!

Timing can be altered like so;

--Declining for the duration of 4 seconds-inclining for 1 second.

4-Rest Period

When building muscle no more than 40 seconds should be taken between sets. This brings intensity to your weight lifting session which will help shock nervous system into growth.

5-Super-setting

Super setting is another aspect which is often disregarded in building muscle mass workout regimes. Super setting is when 2 different exercise of different muscle groups are done without rest.

For example, Dumbbell rows for 8 reps then elevated push-ups for 12 reps. This also brings intensity to your workout a pivotal aspect to build muscle fast.

Eat to Get BIG!

-- Typical Gain Muscle Mass and Serious Size Diet for an Ecto/Endomorphs -

Calories -- bodyweight in lbs x 22

Protein -- bodyweight in lbs x 1.6

Carbs -- bodyweight in lbs x 2.5

Fats -- bodyweight in lbs x .50

-- Typical Gain Muscle Mass and Serious Size Diet for a Mesomorph --

Calories -- bodyweight in lbs x 20

Protein -- bodyweight in lbs x 1.4

Carbs -- bodyweight in lbs x 2.5

Fats -- bodyweight in lbs x .45

Protein - Your protein intake should be made up of whey, chicken/turkey breasts, fish, eggs, nuts and seeds.

Carbs - Your carb sources should be mainly low G.I foods such as oats, brown rice and wholemeal bread. Also include your five-a-day fruit and vegetable requirements.

Fats - Too make up the rest of your fat requirements extra virgin olive oil, oily fish, cashew nuts, almonds etc. Should make up for this.

A Low-Fat diet is a definite no-no when trying to build muscle fast. Eating fat increases the quantity of anabolic (muscle mass building) hormones in your body such as Testosterone, Growth Hormone and Insulin like growth factor (IGF-1)

Water - 1 gallon per day (4 litres). Essential for absorption of all your precious muscle build nutrients!

Visit http://www.body2shape.com/Gain-Muscle-Mass.html to learn more about gaining muscle mass Fast!

Article Source: http://EzineArticles.com/?expert=Kieran_Moloney

Big bulging muscles are always associated with strength and power; the bigger they are the stronger you are. Increasing muscle strength does also incr

Increasing Muscle Mass Easily
By Nils E

Increasing Muscle Mass

In order to increase muscle mass there are a number of things you need to do. It is not easy but fortunately it is not super hard. I guarantee that if you do these things you will begin to notice fast and large gains quicker then you thought was possible!

Workout Correctly Yeah pretty obvious right? You need to work out to gain muscle mass. The problem is a lot of people do not workout right! You need to learn how to do the muscle movements just right, feel your muscle flexing as it lifts those weights. If you can learn this you will be on your way to increasing mass muscle.

Get a plan Make a routine, get a plan, get started. You need to make sure you work all muscle groups, work out about 3 times a day, and don't overwork or under work any specific area. I find that working out one area once a week works best.

Rest Your body does not build muscle while working out, it builds muscle while you sleep. This is huge as many beginners do not realize it. If you sleep right your muscle mass will increase.

Nutrition Eating the right amount of proteins and at the right times is important. Make sure you increase the amount of food you eat, try to eat 5 - 6 small meals a day. This may sound excessive but to pack on those pounds of muscle it is imperative.

Follow these and you should be well in your way to increasing mass muscle!

To learn how to get the body you want, and start getting all of those compliments, come check out my website on Increasing Mass Muscle and start to change your body.

Remember! Your body won't change without working on it, so keep it up and make sure to work, come to my website and learn More.

Article Source: http://EzineArticles.com/?expert=Nils_E