How To Build Muscles Fast

Archive for June, 2010

The No-Supplement Process To Gain Lean Muscle

By Sean On June 30, 2010 No Comments

The term “muscle gainer” generally conjures up images of some kind of supplement, protein powder or other product sold on late-night TV. You can certainly get some benefits from supplements, but you don’t need them when you’re trying to build muscle. People have been building muscles for centuries without the aid of supplements. One of the most effective muscle gainer combinations incorporates a balance of training and diet – and not a diet that requires excessive amounts of protein.

So What Is a Good “Muscle Gainer” Workout Routine?

If you want to gain muscle, it’s my opinion that you should develop a workout plan that includes 6-15 reps alternated with 2-5 reps. The reason for this is that high reps build the fluid within the muscle cells and low reps build the actual muscle tissue of the muscle cells. The fastest growth will come from an increase of cellular fluid, but strength and density of the muscle will be caused by an increase of the actual muscle tissue.

Don’t Mix High and Low Rep Training in the Same Workout

The human body naturally adapts to patterns of behavior and activity. If you perform high reps and low reps within the same workout it will simply just get “sort of” good at each rep range. Have you ever heard of the saying “A Jack of All Trades and Master of None”? This principle can be applied to weight training. The best muscle gainer workout will involve a period of time lifting for cell volume in the high rep range and a period of time building muscle tissue in the low rep range.

Tip #3 – Alternate Method: Try Just Lifting 5 Repetitions Per Set

You won’t see many people at the gym doing the 5-rep lifting workouts in order to add muscle mass. This approach is known to have great results, and can help you to gradually and steadily build the size, density and strength of your muscles. The downside is that muscle growth will be slower than if you simply lifted 6-15 reps. The advantage is that the muscle that you do develop will be especially dense and well-defined.

Tip #4 – The Structure Of The 5×5 Muscle Gainer Set

Never warm-up using high repetitions if you are doing a routine of 5 sets of 5 reps. Make sure to choose a weight that you can lift easily 10 times and only lift it 5. For the second set, pick something you could lift 8 times and do it 5 times. Sets of 3-5 reps should be done with a weight that you would have some difficulty lifting for 5 reps; just don’t choose one that can hurt you. By watching the weights that you are lifting and avoiding muscle failure, you will get stronger in the long run by sending positive messages to your nervous system.

Keep Your Muscle Gainer Diet Simple

For every pound of body weight that you have, you need to consume approximately 1/2 to 2/3 of a gram of protein each day. For a 200-pound person, this amounts to 100-130 grams of protein. The calories should be kept around 12 per pound of body weight. You really don’t need any muscle gainer supplements if you follow this simple diet and workout approach.

Building Muscle Fast Is A Simple Target to Hit

By Sean On June 30, 2010 No Comments

Have you heard that building muscle fast comes from a surplus of calories? Well DON’T believe it! The only thing eating in excess does is make you FAT! Don’t get fooled by numbers on the scale. Gaining weight quickly is easy and not impressive, gaining muscle fast is a whole different animal. Countless people add body weight to find out too late that much of that weight is fat. Instead, here’s a plan for you, without gaining the undesired bodyfat, for building muscle fast.

So What Type of Training is Best for Building Muscle Fast?

It really depends on your INDIVIDUAL goals. If, for example, you want to become super-strong, and don’t care so much as to the appearance of your muscles, then 8 to 15 repetitions is the way to go. For this objective, you will want to exert your muscles to fatigue as often as you can, so rest in between sets should be minimal. The amount of weight you lift really is NOT as important as this fatiguing principle. This training method results in a gain of cellular muscle fluid, medically termed sarcoplasmic muscle gain. For building muscle fast, there really is no better way. However, there ARE other factors to consider. This workout plan can give you a “beefy” look that is not exactly flattering.

What, then, is a person to do? Well, in order to achieve a more toned appearance, muscle DENSITY is the key.

So since most people don’t want that soft rounded “bodybuilder look”, you will want to focus on making the muscles hard and not just big. The “Hollywood” appearance is the end result of fine-tuning your muscle-building efforts. Rather than just increasing fluid, cellular muscle fibers need to grow in order to effectively pull this off. Myofibrillar hypertrophy is the medical term for this kind of cellular muscle gain. The best technique for achieving it – less reps – about 2 to 4. Optimal muscle TENSION is the key here, not muscle fatigue. Since tension is the goal it is advised to keep rest periods longer. This way you will be able to rest enough to lift heavy for each set.

For a better balanced blend of both SIZE and DEFINITION, the 5×5 training system is VERY effective!

Doing 5 sets of 5 reps for each exercise is a great way to increase both muscle fibers and muscle fluid. This is an outstanding a simple way to insure larger muscles that look angular without taking on that “puffy” appearance. One outstanding method for building muscle fast is to start by performing 6-15 reps for 2-3 months. Then, do 2-4 reps for the next 2-3 month period. You can continue this pattern indefinitely. A fantastic workout program, combining fluid vs. fibers gain. For the first two months, begin with higher reps and lower weights. The next two months are then committed to 5×5′s. The following two months are for heavy lifting of low reps. And there you have it – your HIGHLY EFFECTIVE “recipe” for building muscle mass fast!

How to Build Muscle and Strength in Three Steps

By Johan Oosthuizen On June 30, 2010 No Comments

Did you know that building muscle is actually a lot easier than you might think? I know a lot of you will probably be disagreeing with me on that because you have probably worked out hard in the past and don’t have the results to prove it, but I am here to prove to you muscle building is possible for anyone. In this article we are going to be talking about three things you should be doing if you want to build a lot of muscle in the shortest amount of time. Read more

Cardio and Weights – Should They Be Done the Same Day Or Alternate Days?

By Johan Oosthuizen On June 29, 2010 No Comments

Although opinions differ on whether to do cardio before strength training most of the research points to either do cardio one day and strength training on another day. If you must do them both on the same day then cardio before strength wins. Read more

Discover The Best Fat Burning Foods To Help You Lose Weight

By Sean On June 29, 2010 No Comments

If you actually would like to see your fat burning efforts work much more successfully, then you need to start to eat the best fat burning food available. Not all calories are the same, some foods will help you burn fat more aggressively than others.

There is no doubt that one of the best fat burning foods is top quality protein. Proteins are largely amino acids that don’t excite the growth of insulin in your body. This makes it possible for you to store less calories and it’ll make you burn up fat as your fuel.

If you’re looking for more information about finding the best fat burning food, then I think that you can really build muscle and lose weight from following the workout system laid out in this bodybuilding ebook that in my opinion will shock you.

You’re on the path to find out what are the best fat burning foods that will be right for your body type.We want to provide the tools necessary to do exactly that.

Also something to remember is that proteins, or amino acids, help your body fight the hunger longings. When you actually want to cut calories, it’s far easier to do when you eat high quality protein as it makes you feel gorged, full and satisfied instead of starving at the end of a meal.

So long as you are working out to create muscle, eating protein is also hailed as one of the best fat burning foods as it will help you fix your muscle, causing you to put on more lean muscle mass. By adding more muscle you will raise your metabolism and burn more fat, naturally. But the trick’s to ensure you are diligent in your gym workouts and really break down and tear those muscle fibers so when you eat the proteins your body repairs itself properly so that you put on muscle, therefore burn up fat.

By the way, if you really want the best workout program that I’ve seen in a long time, I highly suggest you read my Vince Delmonte Review.

Also bear in mind that not all protein sources are the same and some are much more effective than others as a fat burning food.

Most people would like to know what is the best workout program for their particular body type. Not everybody is the same and each body responds differently to working out in the gym. That’s why it’s critical for you to figure out how your body works and what your goals are.

You want to ensure that your protein sources are from lean cut meats. Granted eating fat doesn’t make you fat, as long as you are eating the right fats. Sugar makes you fat, plain and simple. Also remember that when you cook meat or any food, according to the maximum Planck Institute half of the amino acid chains are finished and not usable in the human body. Here’s a catalogue of prime quality protein rich foods:

Lean cut meats ( from free range or grass fed organic farms )

Whites of the eggs ( ensure this is cooked if you eat whites of the eggs )

Raw cottage cheese

Skim milk ( raw )

Hemp Seed Protein Powder

Spirulina ( sixty five % protein )

Bee Pollen

Green Leafy vegetables

Goji Berries

Not only do you want to make sure that the majority of the protein you eat is raw, so it’s capable of being absorbed, but you also want to make certain that whatever you’re eating has all eight necessary amino acids in it. The necessary amino acids are amino acid proteins that can’t be made in your body so they comes from your diet.

Here are the basic keys to finding top of the range fat-burning food. High protein foods do 3 things, they help you put on muscle, they control your appetite, and they raise metabolism which all work in cooperation to help you burn the fat.

This is a great workout guide for you to discover diets to build muscle that can give results in a relatively short time span.If you’re serious about gaining strong muscle in ways you have never conceived of, you’ll definitely want to checkout this unique way of getting in shape fast.

Just ensure that if you eat meat they’re from grass fed animals and not factory farmed. God only knows what’s contained in this type of meats. Also when you eat beef ensure you supplement with HCL ( hydrochloric acid ) after the meal together with enzyme supplements. Proteins by nature are terribly coarse and aggravating to your abdominal tract and hard to break down. Also eat them earlier in the day so you body can break them down before you go to sleep at night.

Take your fat-consuming journey to an entire new level by introducing top of the range protein rich foods into your diet. By eating these foods you will be able to control your hunger, build muscle and burn up the fat all at the same time. So proteins are in truth the best fat burning food we will be eating if you want to reach your fitness goals.