Content 1. Building Muscles for Men and Women 2. 6 Easy Ways To Build Muscles Fast - Know Your Needs And Alternate Your Routine 3. What Are The 3 Best Supplements For Building Muscles? 4. 3 Simple Steps for Building Muscle Mass 5. Best Way to Build Muscle Fast? 5 Muscle Building Tips
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1. Building Muscles for Men and Women It seems like there is real craze with building muscles right now. Everyone including men, women, young and old are starting to shape up and sculpt their bodies like never before. We're all aware that obesity has taken over lately but now there seems to be a tide-shift with a reversal going on in a positive direction. For the first time in many years the obesity rate of school children in the USA is dropping instead of growing. With more and more people looking to build their muscles and strength this trend can certainly accelerate. >>>For More Information Please Click Here!<<< So what is makes building muscle suddenly so popular? In this article we'll discuss building muscles for: Bodybuilding Competition Looks and Confidence Strength and Stamina Gain or Lose Weight Building Muscles for Women Doing More and Being More In general people have different reasons for getting into body and muscle building. One person might do it for competitive reasons, others for confidence issues, others to build strength and stamina, gain weight, lose weight and then some people just want to be able to do more and live a healthier life.
Building Muscles for Competition Bodybuilding competition is one reason why people are interested in building large muscle mass. Building muscles for competition is a huge sport. You can find big rewards in competitive bodybuilding but competing on this level takes much dedication and effort. You'll need to dedicate time, lots of time working out every day to build and maintain large muscle mass and shape. Building Muscles to Compete is not Meant to be a Hobby You will not naturally obtain a perfectly chiseled body with pumped up muscles overnight and if you are looking to make it to the top of the muscle building food chain, you're going to have to invest tens of thousands of hours in workout time and the younger you get started as an adult body builder the better chance you'll have at making it to the top. >>>For More Information Please Click Here!<<< Building Muscles for Confidence If you are getting into bodybuilding because you're overweight, too scrawny and thin or just not happy with the way your body looks, body and muscle building can help and the results can be seen in a matter of weeks. When done properly, you'll be muscle building in a matter of days and many people see noticeable improvements in just 4 to 6 weeks time. Getting stronger, building muscle tone and depending on your situation, gaining or losing weight is a great confidence and self image booster. You just need to be sure that you don't get carried away doing too much too fast. Set a rational schedule based on where you are starting from and you'll begin to see improvements in quick order.
Building Muscles for Women Body and muscle building for women isn't as popular as it is for men but it is really a great way for women to build strength without being concerned about bulking up like a man would. There are many petite women who body build and can lift an extreme amount of weight. So don't confuse building big muscles with raw strength and size. Many women are coming to realize this and finding that even though they build muscle mass at a slower pace than a man would, they still get the luxury of building strength, stamina and their metabolism without the worry of looking like the Hulk's masculine twin sister. Speaking of building muscles to look masculine, younger males get into body and muscle building many times to impress the girls. They want to look fantastic and they want ripped muscles and they want them now! Their desire to look ripped, strong and desirable for a potential mate can become problematic. >>>For More Information Please Click Here!<<< This is the same problem competitive bodybuilders can get caught up in when they try to build muscles too fast and take shortcuts that they think or have been told will give them an edge. Avoid Using Steroids and Growth Hormones when Building Muscle Mass When the pressure is on to bulk up quickly, some body builders turn to using growth hormones and steroids to hasten muscle building. There are a couple of big problems with this. In the case of teenagers trying to bulk up quickly, they have to remember that their bodies are still in a growing mode and the use of hormones or steroids can have some bad side effects that can seriously mess up the rest of their life.
As far as competition body builders go, there's really nothing to say to you here. You know what's going on because you see it nearly every day in the world of sports and fitness; elimination from competition, health problems and stripped titles after years and years of hard work and full dedication of a big piece of your life. It's not worth it and cheating at building muscles for competition won't make you feel very proud if you do happen win an event. In the case of the young "want to impress" bodybuilder or the super Hulk competitive version, doing steroids and growth hormones is rarely a good idea. Bodybuilding in its beginning was created to be a sport and when given it respect and patience it deserves it can be a rewarding way to stay fit and healthy for a lifetime. If you're into the competitive body and muscle building realm it can be a great way to travel and socialize with people all around the world from local events all the way up to the Olympics if you are so inclined. If you're looking at the field for a career there are huge opportunities for working in the health and fitness industry and if you're into it to impress others and gain confidence then building muscle mass may be a great way for you to achieve it. Whatever your reason for building muscle and getting into bodybuilding is, the benefits to your health, fitness level, confidence and ability to do more and be more is undisputed.
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2. 6 Easy Ways To Build Muscles Fast - Know Your Needs And Alternate Your Routine What is the best way to build muscles fast? It's those muscles that we often use that become stronger and bigger. However, those muscles that we seldom use also get weaker and smaller. So you want to build muscles to be buff and look tough? There are many different ways and modalities to build and pump blood in your muscles to make them stronger and bigger. Here are tips to build muscle fast at the shortest possible time frame: >>>For More Information Please Click Here!<<< 1.Figure out your caloric need to grow bigger- Every muscle builder has different caloric needs to build their physique. It basically depends on your current weight, your gender, your age and the extent of your physical activity. What's your current weight? Multiply it by 20. So for example, if you weigh 130 lbs., you multiple it by 20 and you'll get 2600. That number 2600 is the amount of calories you need for a bigger muscular physique. 2.Start your muscle building routine by pumping the big muscle groups. Training your big muscle groups is the best way to jumpstart your muscle building program. It's these parts of your physique wherein pumping weights has the biggest and fastest muscle gains. Involve your big muscle groups workout once a week. You'll find these big muscle groups in your back, chest and legs. 3.Constantly change the weights you lift. Shock your muscles as you get used to lifting heavy weights. If, for example, you've been training with 100 pounds for your bench press, add 10 pounds after your first week of training. Basically increase the weights every week. Do the same with your other muscle groups. Progressive lifting when
you workout continues the growth of your muscles. You steer clear of being complacent. With this routine, you'll grow stronger and bigger every week. 4.Alternate your weight-lifting workouts. If you're working 2 body parts 3 times a day, modify your routine to 6 days a week and working on just one body part. Adjust your muscle building program to chest and biceps on Monday, and triceps and back on Wednesday, train your muscles in your chest and triceps and then biceps. Your body will build more muscle fibers and you'll grow stronger and bigger by exercising the biceps and triceps (common muscle groups). 5.Train using partial lifts. If you're lifting 3 complete sets, train with only 1/3 of the lifting on the first set, 2/3 of the routine on the second set and do full lifting on the third set. Modify your lifting with a reverse of the load progression. Lift more weights on the first set, and lesser on the second and third sets. >>>For More Information Please Click Here!<<< 6.Take muscle building supplements. Along with a balanced diet for weight loss, take muscle building supplements. These supplements fill the nutritional gaps especially if you're not getting the right amounts of nutrition from your muscle building diet. These workout supplements will coax your body to build more muscle fibers. With these tips applied in your muscle building routine, you'll build muscles fast making you look buff, tough and awesome. Weight loss is a common problem in society today due to mainly changes in lifestyles. Many people struggle to get off the extra weight and this may take a few steps or time to achieve. The Burn the Fat program is a way to increase the chances of weight loss and also a healthy living style. The Burn the Fat book is dedicated to
improving the lifestyles of many people who are stuck with their weight and extra calories.
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3. What Are The 3 Best Supplements For Building Muscles? How do supplements for building muscles work? To answer this question, you first have to learn how the process of building muscle mass goes. The process of body building seems easy. All you have to do is lift weights, eat the right nutrition and take the best muscle building supplements, right? There comes a time when you'll hit a plateau, but you can snap out of it with the help of supplements, too. So how do your muscles work and how do supplements boost their growth? >>>For More Information Please Click Here!<<< There are 2 forms of muscle fibers in your body, namely: Type 1 muscle fibers, a.k.a. slow twitch muscle fibers Type 2 muscle fibers, a.k.a. fast twitch muscle fibers Type 1 muscle fibers are in-charge when you perform endurance exercises, while type 2 muscle fibers are large muscle fibers that help with your muscular strength and size when you're strength training. Your muscles grow if you damage your type 2 fibers through weight lifting and applying enough tension to activate your satellite cells. These cells are located on top of your muscles and they aid in growing, maintaining and repairing your muscles. Doing heavy lifting activates your satellite cells. When you lift heavy weights, micro tears form in your muscular fibers which then results to the production of satellite cells where they proceed to damaged areas in your muscles. Satellite cells utilize protein substances from your nutrition storehouse to strengthen and thicken your muscles. That's how you grow buff and beefy.
Supplements for building muscles have been developed by scientists to enhance this muscle growth process. These supplements work on your energy, hormonal and nutritional systems for faster bodybuilding. What are the 3 best supplements for building muscles? Hormonal supplements- the 2 types of these supplements for building muscles are testosterone boosters and growth hormones. Testosterone is a naturally-occurring hormone in the body and it helps in improving muscle-protein synthesis. What testosterone boosters do is increase your testosterone levels because its production may be hampered by certain factors. Growth hormone supplements, on the other hand increase your body production of growth hormones so that you'll build muscles. Aging and high training loads diminish your GH production that's why you need a boost through supplements. >>>For More Information Please Click Here!<<< Energy supplements- the most effective energy supplements for muscle building are caffeine and creatine. You have to be wary because some energy supplements induce weight loss which may go against you muscle building gains. You therefore have to stick to caffeine and creatine energy supplements for building muscles. Caffeine is the pick-me-up substance in your coffee. It blocks the brain chemicals that encourage sleep. When you take caffeine supplements, you'll have faster heart beat, your airways open and blood flow to your muscles increase. Caffeine supplements improve your muscle building workouts. Take it before strength training and you'll do more reps. It enhances your overall strength. Training harder becomes more possible with the help of caffeine supplements. Meanwhile, creatine supplements boosts your amino acids supply. It's easier to do a few extra reps with the oomph
provided by creatine, thereby helping you to grow stronger and bigger. Your muscle cells become hydrated and in turn hastens muscle recovery and growth. Nutritional supplements for muscle recovery- these supplements are taken to augment your diet. You can't supplement your way to good nutrition alone. Supplements have to go with a healthy diet. One necessary nutritional supplement for building muscles is whey protein. Taking whey protein shake as post workout nutrition improves muscle repair and recovery. Another essential nutrient is fish oil which is rich in omega-3 vitamins. Taking this supplement reduces inflammation, improves blood circulation to the brain and fortifies your cell's membrane. Fish oil supplements is also one of best supplements for building muscles that promote faster muscle recovery when training.
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4. 3 Simple Steps for Building Muscle Mass If building muscle mass is a goal of yours, this is your lucky day because I am about to simplify the process down to 3 easy to follow steps. The challenge of building muscle mass in this day and age is there is so much bogus information floating around out there that it is difficult to know what is fact and what is fiction. You start to follow one piece of advice and when that doesn't work you move on to the next, and the vicious cycle begins. As I pointed out earlier, building muscle mass can actually be broken down into 3 simple to follow steps, so let's get to them. 1. Dedication and Proper Mindset The first step in building muscle mass is having dedication and the proper mindset to start with. Without this, you're destined for failure. Your probably asking yourself this question right now, "Sure, that's easier said than done". Guess what, you're exactly right. However, there are many ways you can help get yourself into the proper mindset to succeed in your muscle building endeavors. The first thing you must do is set goals for yourself, but make these goals specific. Don't just write, "I want to build muscle mass," but instead write, "I want to build 8 pounds of muscle mass in 1 month." Do you see how much more specific that is? You will feel much more compelled to work towards that specific goal than for the more general one. Once you have written your goals, post them in a place where you will see them everyday, and be forced to read through them. This will keep you focused on a daily basis. >>>For More Information Please Click Here!<<< The day-to-day process of building muscle mass can become mundane, so it's important to have a strategy to raise your intensity
level before entering the gym. Visualization is a great tool to use to raise your focus and intensity. Throughout your day or before you workout, visualize yourself having success in the gym. That may be you see yourself finally getting that 7th rep of 235# on the bench press on your last set or reach a new max on the squat. Whatever you visualize, be very specific. Visualize every detail about the situation. The more detailed you can be in your visualizations the more success you will have with this technique. Pro athletes in every sport utilize this technique to reach their goals, so there is no reason why you shouldn't be using it either. >>>For More Information Please Click Here!<<< Building muscle mass can be achieved while training by yourself, but it is much easier to maintain your focus and dedication if you have a training partner that is counting on you being at every workout. The trick is picking a good partner because if you pick a bad one this can have negative effects on your muscle building quest, as well. The most important thing you must look for in a partner is that they have the same dedication and desire towards building muscle mass, as you do. These techniques should help you maintain your motivation towards building muscle mass. Now that you have step 1 mastered, let's move on to step 2. 2. Proper Weight Lifting Program The second step in building muscle mass is to follow a proper weight lifting program. If you do a search on any of the popular internet search engines, you can easily find a dozen or more weight lifting programs that all claim to pack pounds of muscle on your frame. Some of these programs may work, but many do not because they
forget to focus on one simple principle. In order to build muscle mass, you must build strength. Think about it; have you ever seen a 225# bodybuilder maxing out on the bench at 150 pounds? I didn't think so. As your strength improves, your muscles adapt by growing bigger. The best way to increase your strength and therefore build muscle mass is to ensure the core of your weight lifting program consists of compound lifts such as the bench press, squat, dead lift, chin-ups, dips, etc. These lifts will allow you to lift the maximum amount of weight which will in turn recruit the most muscle fibers resulting in greater improvements in strength and muscle mass. >>>For More Information Please Click Here!<<< To achieve the greatest improvement in strength and therefore muscle mass, you should do all your lifts for 2-3 sets of 5-7 reps. This rep range has been shown to maximize strength and muscle mass gains. For your main muscle groups such as your legs, chest, and back, you should do about 3-4 exercises for a total of 6-8 sets for each muscle group. For your abs, triceps, shoulders, and biceps, you should do an additional 2 exercises for a total of 3-4 sets for each muscle group. The reason we do less exercises for the latter is that they have already received some work during the compound movements we did. A good workout split would be to train three days per week with day 1 being Legs/Abs, day 2 being chest/shoulders/triceps, and day 3 being back/biceps/forearms. This should be all the training you need to reach your goal of building muscle mass. Now that you know how to develop a proper weight lifting program for building muscle mass, it is time to move on to the last and final step.
3. Proper Muscle Building Nutrition The third and final step in building muscle mass is ensuring you eat correctly to maximize your muscle building potential. Without proper nutrition, you will never reach your full potential. You must feed your muscle with enough nutrients for them to grow. In order to build muscle mass, you have to create a calorie surplus of between 300-500 calories above your maintenance level. This simply means you must eat more calories than you burn, so there is enough energy left over for building muscle mass. The simplest method for calculating your caloric requirements is the basic multiplier. For this method, you simply multiply your bodyweight by 17-20 to give you the amount of calories you will need to consume to create a calorie surplus within your body. This will work fairly well for the majority of people with average body types. There are other methods, but they are beyond the scope of this article. >>>For More Information Please Click Here!<<< The timing of your meals is also very important because you are going to need to eat every 2-3 hours your awake for a total of 5-7 meals per day. Each meal should consist of approximately 40% lean protein, 40% complex carbohydrate, and 20% fat. Your muscles require protein to grow, so eating every 2-3 hours ensures that there is always a good supply of protein to fuel muscle growth and keep you in an anabolic (muscle building) state. If you don't supply your body with all of its protein requirements, it starts breaking down your muscle tissue to get this protein, which is exactly what you don't want to happen. I hope you can see that nutrition is a vitally important component of building muscle mass.
Well, there you have it. These 3 steps of dedication, proper weight lifting program, and proper muscle building nutrition are all that is required to start building muscle mass. Now all you have to do is hit the gym and put what you've learned here about building muscle mass to use. Good luck!
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5. Best Way to Build Muscle Fast? 5 Muscle Building Tips There is no single best way to build muscle fast, but rather a combination of factors that will help you to see major gains in a short period of time. Building muscle is not an overnight process, and will take effort, but serious muscle gains can be seen in a matter of a few weeks if done correctly, and without the need for pills or other drugs. Here I'm going to show you the best ways to build muscle fast, so if you're a hardgainer who struggles to gain weight and build muscle, then pay close attention as these tips will be especially important for you. >>>For More Information Please Click Here!<<< Best Way To Build Muscle Fast - No.1 - Eat More Often Probably the best way to build muscle fast is by changing your diet so that you eat more quantity and more often. 3 square meals a day just doesn't cut it I'm afraid, since there is too much of a gap between meals resulting in your body searching for and using your muscle tissue as a source of energy, effectively stunting your muscle growth - this is particularly true for hardgainers and ectomorphs. 3 meals a day also means that we tend to overeat on those meals, meaning we store more fat and find it harder to digest and make use of for energy. 6 smaller but regular meals a day will keep your metabolism and energy levels constant. Focusing on protein-rich foods (like lean meats, fish, egg whites), good carbohydrates (oatmeal, white potatoes, wholegrain rice), and good fats (oily fish, nuts, avocadoes),
will feed you and your muscles, resulting in more consistent muscle growth. An average male looking to build muscle fast, should look at consuming 3,000 to 3,500 or more of good quality calories per day, particularly if he's a typical hardgainer. Best Way To Build Muscle Fast - No.2 - Stick To The Basics, Don't Isolate You've probably heard a lot of people talk about isolation exercises and they'll say things like "Monday is my arms day, Tuesday is my legs day...", and they'll spend like an hour or two doing all the exercises under the sun that require just those muscles. >>>For More Information Please Click Here!<<< Unfortunately, this is not the best way to build muscle fast, for three reasons. 1) Spending so much time on one muscle group will tire that muscle group too quickly, and so for most of the workout you'll be performing at half intensity, and not benefit that muscle's growth. 2) Too much isolation can mean you only work out each muscle group maybe once per week. This is not enough if you want to see big muscle gains. 3) By performing isolation exercises you are often not employing other supporting muscle groups in your efforts, which can lead to a problem of muscles that may be strong but not "functional", i.e. they don't work well together. This is also the argument as to why many people prefer free weights to machines, because of the extra muscle groups needed to support the weights throughout the exercise.
My advice: Sticking to the Big Basic exercises is one of the best ways to build muscle fast. The big basics involve multiple muscle groups, and include: Squats, Deadlifts, Chest Press, Bicep Curls, Bent Over Rows, Woodchoppers. Best Way To Build Muscle Fast - No.3 - Heavy Weights And Low Reps Heavy weights and lower numbers of reps is definitely the way to go to build muscle fast. Progressively heavy weights mean your muscles are always being "forced" to work harder each time you hit the gym it is this pressure that will enable them to grow strong and large. High reps are good for toning and muscular endurance, but don't work when trying to build muscle because high reps suggest that you are comfortably lifting those weights and not really trying to push your muscles. Always aim to lift heavy, but you MUST maintain good technique and posture throughout - don't force it, as that can result in injury. >>>For More Information Please Click Here!<<< Best Way To Build Muscle Fast - No.4 - Workout Less You may hear a lot about people who workout every day and that you should do the same, like those folks who spend each day on a separate muscle group. Well, if you're looking for the best way to build muscle fast then working out every day is the surest way to NOT achieve your goals. The body requires rest and recuperation in order for it to grow. You see, when you workout and lift weights, your muscle fibres suffer tiny tears, and therefore require time in order to recuperate and repair those fibres. It is this process that actually enables your body to build stronger and bigger muscles, as they are being forced
beyond their comfort zone and need to adapt to withstand the pressure being applied to them. 3 workouts per week is ideal to build muscle fast. Working out more than 3 times per week on any one muscle group is not the best way to build muscle fast as it leaves adequate rest in between your workouts, for your muscles to repair and grow. Best Way To Build Muscle Fast - No.5 - Get Adequate Sleep and Rest A proper night's sleep is not just good for your mental well-being, but also as one of the best ways to build muscle fast. You see, when you sleep your natural anabolic hormone levels rise. These anabolic hormones are also known as growth hormones and aid your muscles in repairing themselves. Studies have shown that folks who get a proper night's rest of a good solid 8 hours have far better anabolic hormone production than those who only get 5 or 6 hours at best, or have a disturbed sleep pattern. >>>For More Information Please Click Here!<<< Not sleeping enough actually increases the levels of catabolic hormones in your system. As all bodybuilders know, catabolic hormones are muscle building enemy number 1, since they have the reverse effect of anabolic hormones, i.e. they reduce muscle tissue and prevent muscle growth. So, one of the best ways to build muscle fast is to make sleeping a necessary part of your workout routine. Bonus Tip - Stretch For Extra Strength Gains Stretching is often overlooked as a strengthening exercise. It not only helps to prevent injury, but if done correctly can help to build muscle
faster and stronger, because as a muscle is stretched is weakened slightly, and so when it repairs itself it not only becomes more flexible but stronger too. Always perform a good stretching routine before and after your workouts for 5-10 minutes. When performing each stretch, hold it for 5-10 seconds, and then slowly try to stretch a little more, hold it again, and try a tiny bit more. NEVER bounce or try to stretch abruptly - these stretches should be performed in a controlled way. When holding a stretch, try tensing the stretched muscle and holding that tension - this will give an extra boost to your muscle gains.
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