Muscle Mass Building Workouts

Muscle Mass Building Workouts
By Nils E

Having the right workouts to build muscle is extremely important. If you have the wrong workout routine you can end up accidentally under training. Which will leave you looking awkward and lopsided. The opposite is also true, you could end up over training, which can end in injury and no gains at all!

Making sure that you perform each rep correctly is a must. You need to feel your body flexing at the right spot at the right time. Many people just move the weight, which is important, but they are not getting the full effects that they could be getting.

Muscle mass building workouts are extremely important to your program. It should be low reps high weight. This will ensure that you get the most amount of gains possible. Generally I stick to 8 reps or so for each workout.

A great thing to make sure you do is workout each body area once a week. Doing this will ensure great gains. This works because your body is building muscle while you sleep, not while you work out. It will get a more intensive workout if you focus on it on one day, then it can have the rest of the week to build and grow. Likewise rest is an extremely important thing, work out three times a week and make sure to get plenty of sleep.

If you follow all of these things you will be ensured mass gains. The biggest thing besides your muscle mass building workouts is actually nutrition. This is the other half to making large gains besides your building routine. Remember these things won't work if you won't try them. So keep it all up and get the body you want.

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

Get Huge Chest Muscles - A How to Guide

Get Huge Chest Muscles - A How to Guide
By Nils L Evensen

OK so you want to work out the pectorals, but you don't know where to start? Well good thing, because your in the right place.

First off you need to realize that in order to make large gains you need to use larger weight and smaller reps. This causes the body to grow at a more rapid rate then if you had used more reps and less weight.

The basic workout you can do is the normal bench press. There are many different ways to do this and I would suggest using all of them. Incline works upper chest, decline is lower, and normal is of course in between.

So in order to get huge chest muscles you should be doing around 3 sets of 8 reps. Workout your chest about once a week, twice is possible but stretching it, when you work it out make sure to do a good job. Don't just bench, try different routines that will work the chest.

Make sure you continue to work out the rest of your body. Working out the back will make your chest look bigger as it will fix up your posture, nothing looks worse then someone who is lopsided. Also when you work out other parts of your body with free weights many of the exercises will slightly work the chest too.

Nutrition is half of the battle, make sure you get enough protein and calories. Skipping out on nutrition is a sure way to fail.

Keep it up! You will get huge chest muscles before you know it!

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

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

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

Muscle Building Tips - Expert's Guide to Weight Training From Day One

Muscle Building Tips - Expert's Guide to Weight Training From Day One
By Adam Marshall

Becoming proficient at lifting weights and really being able to see the improvements is a very satisfying thing. Unfortunately most people give up before they start to see the difference. This seems to be, in most cases, because they have been training incorrectly so are not making great leaps forward.

For a start, many people do not have a plan they can follow. This should be a routine so you understand what you are doing each training session. Instead of just working on whichever muscle group you feel like you should know what you are doing.

It is also a good idea to have a journal where you mark down how many reps you did and how much weight you lifted. You need to be making constant improvements to build muscle so you need to know what you are lifting. This is a mistake I made where lifted the same amount of weight for the same number of reps over and over again. It is no surprise that it made barely any difference. You need to challenge yourself each session.

Another vital factor is your form. You need to lift weights with good form and shape or you are deceiving yourself. By this I mean you should not shift your body around and let the weight fall down on the downward movement. You should make it a gradual and consistent movement where you are ion control of the movement and in control of the weight.

By implementing these things into your weight training routine from the very beginning you should see much better improvements in your muscle growth and this will give you the motivation to work hard and really master training with weights.

Want to get a Ripped Body? Then Click Here for the secrets! Article Source: http://EzineArticles.com/?expert=Adam_Marshall