Body Muscle FAQ

Which is better free weights or machines?

Both are good but free weights are better for overall body mass and strength conditioning. More muscles are involved using free weights, this is a good thing. Machines are good to isolate a muscle group and can be used to preexhaust the muscle before the heavy basic free weight exercise.

How much sleep do I need for optimum muscle growth?

You need 8 to 10 hours of sleep for optimum muscle growth. If you’re serious about gaining muscle mass then you should ensure that you are getting at least 8 hours every night.

How can I increase testosterone naturally?

You could try zinc and magnesium taken last thing at night or try a product called ZMA. You could also try limiting your rep range to 5 reps but the weight should reflect these 5 rep sets. You will need someone there to help with a true 5-rep range.

Should I workout with sore muscles?

No. Absolutely not. Sore muscles are a clear indicator that you have not recovered from your last session. You need another day or two off. It doesn’t matter if your chest muscles are sore and you are training legs – your overall body system has not fully recovered. You could ignore it and go anyway but you will be wasting your time or make things worst on a cellular and nervous system level, then you will need double the time off to fully recover. Your muscles will refuse to grow if you continue to train while not fully recovered from previous sessions. The gym will always be there so take that day or 2 extra off to fully recover and grow. You will then come back to the gym 100% recovered and ready to go to work on another muscle group or 2.

What’s the best way to build muscle?

The best way to build muscle is to purchase a muscle-building program from a person that you know, knows what they’re talking about. Don’t try and guess it yourself, get the information from an expert. You will also need highly nutritious foods and some supplementation. You need to set clear goals and work very hard to achieve them. You could also try and reduce your time spent in the gym by limiting your training sessions to 1 hour only, when the hour is up you need to get out, go home, recover and grow. Discipline and commitment is also required.

I’m over 40, is it too late for me to build muscle?

It’s never too late to build muscle. If you have a decent training routine and sound nutritional practices and the commitment to improve then it doesn’t matter what age you are. You can build muscle at 70 but just don’t expect to be Mr Olympia.

Should I use a full range of motion or not?

95% of the time you should use a strict full range of motion with a weight that will just about give you your rep range. You will be able to lift more with sloppy 3/4 reps but it’s not as effective as a full range of motion. You could get away with 3/4 reps on your last rep sometimes but a full range of motion is recommended most of the time.

How do I build massive strength without getting too big?

You need to lift weights that are extremely heavy and do the basic exercises like squat, presses and dead lifts. Rep range should be 2 to 5. You will need 1 or 2 people there to help you while to pump out those very heavy sets. You also need to be experience in weight training to effectively tackle this type of training. Find yourself a good strength or power lifting routine and execute that safely.

I can’t seem to build muscle no matter what I do.

You could need a better training routine, better high quality nutrition, higher quality calories, more protein, more rest, more weight, less time in the gym, more commitment. The best thing you could do is get advice from an expert that you know you can trust and you could try a personal trainer for a while. If you go with a personal trainer make sure you tell him/her exactly what you’re looking for i.e. if you’re looking for massive muscle growth, tell them, make it clear that you’re not in it just to get fit and toned.

Muscle Building

How many reps do I need?

How many reps you need to do depends on your goals. As a guideline try and stay within 2 to 6 reps for strength and power, 8 to 12 reps for muscle size and 15 to 20 reps for endurance. If  our goal is to build muscle then your reps range should be around 8 to 12 reps i.e. the weight should be heavy enough to allow only 8 reps, actually you should only be able to get 6 reps with great difficulty on the 6th, but you need to continue on to fight for those last 2 reps, it should be an absolute struggle to get those last two reps. That’s where the muscle growth is. You always need someone there to watch over you when you are performing reps like these. On your next visit you should aim for 9 reps, then 10, 11 and 12, these reps should also be a struggle. When the time comes that you can force out 12 reps with great difficulty, it’s time to up the weight.

How many sets for muscle growth?

Not counting warm ups, 1 good heavy set is enough to induce muscle growth, if done correctly to total muscular failure, however, very few people can or know how to use the 1 set principle correctly so 2 to 3 heavy sets is usually better to ensure muscle growth stimulation. Anything above 3 sets per exercise is usually a waste of time and recovery energy.

How many days a week should I workout?

You should workout 2 to 4 days a week and no more. You simply cannot fully recover and grow when you are working out 5 and six days a week. It usually takes 48 to 72 hours for a muscle group to recover from an intense weight training session. Only until after full body recovery will muscle growth happen. An every other day routine is good.

What exercises should I be doing for muscle mass?

You should be doing the heavy basic exercises like squats, dead lifts, and basic presses. These are the exercises when done correctly and safely will produce the best results for muscle mass. The “simple” isolation exercises can be added on later when you have gained a respectable amount of muscle from the basics. Don’t waste your energy doing isolations if your goal is muscle mass fast.

How much rest between sets?

As much as you need. You should allow your body to recover between sets and let your breathing return too normal. Usually 1 to 2 minutes sometimes you’ll need 3 or more minutes to recover, it depends on the exercise and how hard you pushed yourself.

Should I warm up?

Yes you should warm up, it is very important that you do, but just don’t spend half the day doing so. A few light muscle stretches followed by a couple of light sets of the first exercise you are going to do that day. Then stretch again in between those light sets.

Should I stretch between sets?

You should stretch between sets on your first exercise only. Don’t over do the stretching, the idea is to loosen up muscle for heavy lifts, not burn out muscle before you execute heavy lifts.

Should I workout at home or join a gym?

It’s a matter of personal preference really. Do you like the gym atmosphere or would you rather the privacy of your own home. 3 questions to consider: Can you really concentrate at home to lift really heavy? have you someone there to help? Have you got enough weights and  equipment? If you’ve answered yes then maybe you could train at home for a while and see how you get on, otherwise I think the gym would be a better option for you.

Do I need a fitness trainer?

You could consider a fitness trainer if you find that no matter what you try to do, you are not getting the results you desire. If you find that you cannot concentrate on your workouts then you could consider hiring a personal trainer for a time.

What supplements do I need for muscle building?

If your diet is perfect then you don’t really need supplements to support muscle building, but whose diet is absolutely perfect? When it comes to supplements I find that the basics are great like Whey and casein protein powders, creatine, multivitamin/minerals, vitamin c, Vitamin e and zinc. There are “super supplements” available that you could try out for 8 to 12 weeks but I like to stick to the basics. How far you want to take supplementation depends on the individual’s goals.



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!

You can also visit – for more information. It is one of best online resource to know more about how to build body muscle http://www.102tips.info/bodybuilding.

Other post you may be interested in reading: Fitness Strength Training and Fitness Workout

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

6. Eat Plenty of Protein: The recommended amount of protein is… 1 to 1.5 grams of protein per pound of body weight. So if you weight 200 pounds for example you should consume no less than 200 grams! Preferably if you want to grow eat…300 grams of protein per day. Here are some great sources of protein.

• Red Meat. Ground round, steaks, buffalo, …
• Poultry. Chicken breast, whole chicken, turkey…
• Fish. Tuna, salmon, sardines, mackerel, …
• Eggs. Eat the entire egg. Research has found that the cholesterol in the yolk is actually good for you.
• Dairy. Milk it DOES make the body good, cottage cheese, yogurt

7. ALWAYS Have A Post-Workout Meal: You need protein for muscle growth & recovery. Consume a protein and carb meal no later than 30 minutes after your workout.

A post workout protein shake is excellent for this. The best protein to use for the post workout is a combination of whey and casein protein.

Following the tips in this How To Build Muscle Guide will guarantee your success in building muscle mass fast! build-muscle-guide.com

Please also check out my other guide on: abs and elliptical trainer