Body Muscle
How to Build Body Muscle
body muscles
I know many people who have wasted their hard earned money many times in joining the programs that claim to build muscle mass very fast. Out of them, some people tried costly herbal or natural supplements also to make their dream of making their muscles big and attractive true but couldn’t get the expected results. Can all the programs and supplements be wrong or ineffective? My answer to this question is-No. So, what may be the reason?
One reason may be that people know many ways to build muscle mass but don’t know to select the best for your body type. As a result people follow a program to build muscle mass that is quite often advised by their relatives or friends or people that do not know your physique and how it will effect what you do. People forget the fact that individual requirements, environment, physical capabilities and body structure differ from one person to other. Another reason for the failure of the people in building muscle mass is that they switch over from one program to another too frequently without waiting for the results. Third reason may be that most people try to build muscle mass without involving any physical trainer or dietitian.
One can’t build muscle mass overnight; it needs time, commitment, dedication and proper guidance. It is a fact that regular gym workouts, if performed under proper guidance, build muscle fast. There are many sources that tell you how to build body muscle but very few share habit related building muscle tips for improving the results of the selected program. You can build muscle mass more quick if you develop following habits.
- Don’t change the programs too frequently.
- Drink a glass of water before taking meal.
- Develop the habit of chewing small pieces.
- When you go to the parties, drive your car yourself. This “designated driver” institution will save you from drinking and eating beyond a limit.
- Increase the intake of protein rich foods because proteins are necessary for building muscle fast.
- Avoid fast food or junk food because these kinds of foods just add undesired fats in the body.
- Perform exercises regularly but do not over-train
- Never visit a gym with a heavy stomach.
- Remember that rest is a vital part of repairing and building muscle mass
Building Upper Body Muscle
uilding upper body muscle is one of the most common goals by men who workout. Why? Is it because women love a man with a nice body? Is it because men just feel the need to be strong? Or do men just like the way they look when they start building upper body muscle? The reasons vary from person to person.
My goal in this article is to provide the information to those of you who are building upper body muscle or to those of you who plan on it. I want to simply list the best exercises to build muscle fast! Theses exercises should not be left out of your regimen if you are serious about gaining muscle quickly. Im sure all those pretty machines look nice inside your gym but im sorry, they didnt make my list!
DEADLIFTS
I know you dont like the fact that i put Deadlifts as my first exercise in building the upper body. But Deads build everything! Its primarily a back and thigh/glute/hip/posterior chain exercise, but it hit other muscles hard like your shoulders, traps, biceps, and forearms. The mere fact that this exercise promotes the release of growth hormone is a good enough reason to have this exercise on the list.
PARALLEL BAR DIPS
Great for building size and strength in the chest, shoulders and triceps. It also works what are known as stabilizer muscles because thats what you use to balance yourself on the bar. Something else that makes this move great is that you can add weight if you have a chain that holds plates which goes around your hips and the weight hangs down between your legs.
Jump up on the bar and grab it at about shoulder width. Lean forward slightly, lower your body until you reach a 90 degree angle between your arms and your upper body. Push back up hard but dont lock your elbows.
CHIN UPS
I know you hate doing these, but that’s why they are so effective. I love Chin ups! They are great for building big biceps and it builds up your lats aka your ‘wings’.
Performing chin ups will incorporate alot of muscles in the exercise. Even your abs are hit to some degree when doing chins.
Grab the chin up bar a little closer than shoulder width apart with your palms facing you. Lift yourself all the way up as far as you can and hold for a second, then with a controlled decent, lower all the way to full extension.
BENCH PRESSES
Okay of course you know this was going to be on the list. What other weight training movement could you do that would build a thick chest better than the bench press. Grab the bar a little wider than shoulder width apart. Feet on the floor. Bring the bar down under control and dont make it bounce off your chest. Stop about an inch before it touches your chest and press it back up as forcefully as possible.
CLOSE GRIP BENCH PRESSES
This exercise really blows up your triceps! In this exercise, you sit down on the bench, grab the bar about shoulder width or slightly less, lower the bar to around nipple level and arms are parallel to your body, try to keep your elbows in comfortably, and press upward and concentrate on using your triceps for the lift. I lower the bar slower than when i explosively raise it! And when i get the bar inthe bottom position i pause for a second. It makes a difference, you’ll feel it! Read more
Building Muscle
The Complete Guide How To Build Muscle
bodybuilding muscle
Most people believe that the correct way to train is to follow one of the training programs in the hardcore bodybuilding magazines or to imitate some Pro Bodybuilders training routine.
Unfortunately ALL of the Pros and some of the amateur bodybuilders are genetically gifted and/or are taking steroids. The methods they use and what they have learned about how to build muscle does not apply.
For the rest of us who want to increase our muscle size, reduce our body fat percentages and build more strength naturally… doing their routines will get us no where or worse yet… injured!
Why The Need To Train Differently?
We need train much differently then they do. Why? Our bodies… without the aid of steroids will not recover as quickly.
So that you can understand how to build muscle… I have put together these tips to help you build muscle fast!
Bear in mind that the 4 most powerful ingredients in building muscle are…
- Progressive Resistance: Whatever exercise equipment or method of training you use… you must ALWAYS strive to add more resistance. The human body adapts too quickly and needs to be “shocked” into growth. This is key part of how to build muscle!
- Nutrition: It is almost impossible to build muscle and lose fat. The two goals are at opposite ends. To grow we must “feed” our muscles… to burn fat we need to reduce calories and increase our metabolic rate so that we burn more fat. There is a proven way of achieving this goal and on this site you will find the answers. The truth is that nutrition is the key element on how to build muscle!
- Motivation: This is were everyone loses it! How many people have spent thousands of dollars on home gyms that just become expensive clothes hangers? Well rest easy I will share with you time-tested and proven motivational techniques that when applied will keep your motivational fires burning!
- Proper Rest: Muscles don’t grow while exercising… they grow while you are sleeping! There are certain foods that you can eat and specific supplements that will aid you in recovery and faster muscle growth.
Here are a collection of tips to guide you along the way… HOW TO BUILD MUSCLE TIPS:
1. Build More Strength: Have you ever seen a power lifter? Franco Colombo who was Arnold Schwarzenegger’s training partner was one of the most densely muscled bodybuilders of his day.
Even Arnold admitted once that if Franco was taller he might have beaten him. Why is this important? Well strength is a major component of building muscle. More strength is more muscle. I recommend that you get get into strength training.
There are many different pieces of equipment you can use from expensive home gyms to simple and inexpensive exercise equipment. I don’t believe that free weights or weight lifting is a MUST! There have been too many case studies and scientific research done.
NASA and others have recently revealed that simple resistance bands or similar equipment yields excellent results… but if you have the money and the room in your house then by all means check out our home gym reviews.
For now I will recommend simple body weight exercises and inexpensive exercise devices.
Here are some methods that will help you build muscle:
- Exercise Equipment: Resistance bands, adjustable dumbbells, chin up bars and Isometric exercise equipment are all great choices.
- Weight Lifting: Free weights are good at building strength and muscle size although not necessary in the beginning. Do learn proper breathing and exercise procedure. Always remember the most important component of building muscle size is “progressive resistance”… so remember to add more resistance or weight each time you workout.
- Calisthenics: Pull-ups, Push-ups, Dips, squat thrusts, Reverse Crunches, etc. remember to increase the difficulty of the exercise or add weight consistently to guarantee maximum muscle growth.
2. If you have the room/gym membership… Use Free Weights: Using a barbell you can lift the heaviest weight. More resistance = more muscle building stress. Dumbbells are effective in building the stabilizer muscles and are a great aid in shaping and defining a muscle… but for sheer mass and size use as many barbell exercises as possible. Please don’t use machines if you can help it.
Here are the main benefits of free weights…
- Safety. Free weights use your bodies own alignment unlike machines that force you into their “groove.”
- Effectiveness: Free weights allow you to control and balance the weight. This builds more muscle than machines
- Versatility: You can perform many different exercises with one barbell. Although for some exercises you will need someone to aid you as well as needing a flat bench.
3. Train Your Legs: Doing Squats, properly works your entire body… they’re one of the most important exercise. Your muscles will become thicker and more dense once you can squat one and a half times your body weight. You can do many different types of squats without free weights such as… “Hindu Squats” or “Wall Squats.”
Remember to squat no further than a 90 degree angle… to go any deeper puts unneeded strain on your knees! Also squatting past a 90 degree angle with free weights will tend to increase your hip size and as a result give you an unattractive bigger and wider looking butt. Most people don’t exercise their legs enough favoring their chest, arms and shoulders.
In this HOW TO BUILD MUSCLE GUIDE… I want to stress the importance of leg training, if only to make you aware of the huge release of testosterone and growth hormone that occurs from a heavy leg workout. Two ingredients that are necessary to build muscle fast!
4. Train your complete body:. How to build muscle research has revealed that natural bodybuilders should work each body part at least 2 times per week. So forget the split routines. Get a complete body workout at least twice each week.
5. Eat REAL Food: By eating whole foods you will consume more muscle building nutrients than eating processed food. You’ll lower your body fat as well from taking in less junk. Here are the recommended food groups
- Protein- Red meat, chicken, fish, whey protein supplements, eggs, milk is a great muscle builder
- Carb’s- Brown rice, wheat oats, whole grain pasta
- Vegetables, broccoli, tomato, salad, carrot
- Fruit- Apples, bananas, pears etc…
- Fats- Fish oils, flax seed oil (can be purchased at a local health food store) olive oil, nuts
