Bodybuilding Bodybuilding

How To Build Muscle

A lot of folk are interested in the question on how to build muscle but very few are able to get the right answers. Here we will list basic mistakes that most beginners commit.

Combination Exercises

Many budding body builders spend hours in the gym pumping iron with no noticeable results. While they are doing dozens of biceps curls others spending much less time doing strength show much more dramatic results. List out all the exercises you are currently doing and the number of reps per exercise when working on how to build muscle.

The most effective muscle building exercises are those that work more than one muscle group like squat and push ups. Isolation exercises like bicep curls should not take up more than 40 percent of your exercise schedule.

Avoid Other Sports/Activities

You may love to play soccer in your spare time or love to play basketball during lunch hour. But these activities seriously impair muscle growth. After a strenuous muscle strengthening session body needs rest and fuel in the form of good nutrition to help grow muscles. By playing extra stress on the body when it should be resting you are taking away the calories and body rebuilding time.

Avoiding Tobacco and Alcohol

Loads of bodybuilding enthusiasts smoke and consume alcohol and wonder why their muscles are not bulking up. Any how to build muscle manual will tell you that smoking introduces carbon monoxide into your system which prevents oxygen from reaching the muscles.

Muscles need oxygen to contract when working out. When starved of oxygen they are not able to work as efficiently as they should. Alcohol cover your abs with layer of fat. They lower your testosterone inhibiting muscle growth. Avoid all smoking and drinking if you hope to build muscles.

Eat Muscle Building Foods

Do not starve when trying to build muscle. Eat right after a workout session as this is the time that the body has depleted its glycogen level and is looking for food to repair and rebuild muscle tissue. If you do not supply it with food then it will start breaking down the muscles. Eggs, chicken, turkey, milk, fish, protein shakes, avocados, bananas, fresh fruits and vegetables, whole grains are some of the foods that you should include in your daily diet.

Sleep Adequately

It is during sleep that repair and rebuilding of muscle tissue takes place. You need to get 8 hours of sleep to help your body to rest and muscles to grow. So, don’t neglect that beauty sleep.

Avoid Sugary Drinks

Sugary and fizzy drinks like juices and sodas fill you system with zero nutrition calories which can not help in building muscles. Your muscles needs high quality proteins and essential fats and minerals to grow. If you keep them well-fed with quality food then you will see dramatic results. Avoid empty calories that come with sodas, colas and sweetened artificial juices.

Drink Enough Water

Drink plenty of water as it forms a key constituent of muscles and every tissue of our body. A major portion of our body is made of water. So, when building muscle you need to drink plenty to keep it replenished.

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How To Gain Maximum Muscle

How to Build Muscle Through Weight Training And Diet

 

How to gain maximum muscle is a question every budding bodybuilder asks. When you first set out on your personal journey to build spectacular biceps and quadriceps you will have this doubt too.

It takes a combination of immense effort through disciplined strength training and a protein-rich diet to gain decent sized muscles. To develop muscles like the body-builders you have to work out every other day steadily lifting heavier weights and doing this over and over and feed your body muscle-friendly food.

The importance of weight training in muscle building cannot be over-emphasized Start with small weights. Women can start with 3 kg or 4 kg. Men can go for heavier weights.

Skinny Guy Workout Plan - Muscle Gain Equipment

So, how to gain maximum muscle? To gain muscles, experts recommend that you lift the heaviest weight that you can comfortably work with. Work out a set of exercises targeting different muscle groups. Repeat the exercise till your muscles become tired.

Progressively increase the weights to higher amounts as your muscles get comfortable with the smaller weights and do the repetitions. For building maximum bulk experts recommend that you do lesser repetitions with heavier weights.

Do the repetitions till it feels like you cannot do one more rep. It is important to complete that last rep as it is at this point that the muscle fibres breakdown. When the scars heal the muscles get stronger. After every session of working out with heavier weights your muscles will get stronger as new scar tissue is formed.

It is absolutely necessary for you to rest after a strenuous day of weight training. Any “How to gain maximum muscle” manual will tell you that for the muscles to heal and grow stronger it needs a period of resting. So, schedule your weight training session for every alternate day.

If you wish to learn How to gain maximum muscles in the short period possible then train different sets of muscles on alternate days. If you target your hand muscles on day 1, 3 and 5, then train leg muscles on day 2,4 and 6.

Warm up is crucial before strength training. This prevents injuries to cold muscles. Do the sets with correct form and posture to target the right muscles. Always engage your ab muscles for maximum impact. Breathing and completing the motion in full is important to gain full benefit of the training.

Bodybuilding Protein Diet - protein rich foods

Diet is equally important. You can not starve and hope to build muscles.

Dieticians recommend high protein and carbohydrate diet to gain maximum muscle. Experts also suggest consuming a protein shake soon after your exercise session.

After you finish weight training the body is looking for essential building blocks to heal itself. If enough nutrition is not supplied on time, then body starts breaking the muscle down to feed it’s needs. This will be detrimental to your muscle building quest.

If you are serious about building maximum muscles it is recommended that you avoid cardio work-outs.

Aerobics and other forms of non-strength training exercises will burn away the calories needed to build muscles. Your body will not be able to bulk up as the calories are used up during other types of work-outs. These are some simple do and don’ts that every expert recommends if you what to know how to gain maximum muscle.

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Your Best Muscle Gain Meal Plan

What Every Aspiring Bodybuilder Needs To Know About Nutrition

Most bodybuilders know about the importance of a muscle gain meal plan. If you want to add muscle mass, lose fat, or improve your overall health, you need a good muscle gain meal plan results. You’ll also have to track your calories and the amount of carbs, fat and protein you eat.

An essential preparatory step is to stock up on the materials you need for your muscle gain meal plan. Having a grocery list you can use to fill your fridge or pantry with all you need to whip up delicious meals can go a long way towards helping you reach your muscle growth goals.

What goes into your meals depends upon your bodybuilding targets and your desired weight. The quantity of starch-based carbs in your muscle gain meal plan will vary based on this.

 

What To Buy

 

Muscle Gain Meal Plan

 

Before and after working out, your body needs calories for energy and protein to rebuild muscle. So you must eat more starch and carbs, while cutting down on fats. A few hours after ending your workout, you can increase the quantity of fats in your food and reduce the amount of carbs.

Your high-carb muscle gain meal plan will include:

  • Starches – brown rice, yams, quinoa, oats, sweet potato, potato and whole wheat pasta. 
  • Protein – Egg white, white meat, chicken, turkey, fish, Greek yoghurt 
  • Fruits and Vegetables – Legumes, tropical fruits, fiber-rich veggies, beans

Bodybuilding Protein Diet - chicken breast

 

For non-starch low-carb portions of your muscle gain meal plan, get these:

  • Protein – Protein powders and supplements, red meat, oily fish 
  • Fruits and Vegetables – Berries, beans 
  • Fats – Avocado, nuts, seeds, coconut oil, cheese

 

5 Important Elements of muscle gain meal plan

 

1. Eat 6 meals a day

Consuming multiple smaller meals and snacks helps you meet your high requirement for calories and nutrients without causing blood sugar fluctuations that leave you weak and with hunger pangs. Your metabolism will be steady while delivering enough nutrients to grow muscle after working out.

2. Avoid processed foods

Anything out of a carton, box or bag is best avoided. Checking food labels will tell you if it’s highly processed food. Excluding these calorie-rich items from your muscle gain meal plan makes you healthier and helps muscle building.

Bodybuilding Protein Diet - water

3. Drink plenty of water

Staying hydrated is an important part of any muscle gain meal plan. Stick to water or beverages that are sugar-free. Soda, juices and other drinks containing sugar will load you up with calories that get deposited as surplus fat on your body. This also interferes with your body’s immunity and antioxidant-based defence.

4. Plan your intake of carbohydrate

Your muscle gain meal plan requires carbs. These come in two forms – starchy carbs which are easily digested and deliver a calorie boost, and non-starchy carbs like fruits, veggies and whole grains which deliver a steady glucose supply for maintenance. Starchy carbs are needed only before and soon after you workout.

5. Lean protein is good

From time to time, you must eat protein in your muscle gain meal plan so as to maximize tissue growth. Protein also helps produce fat-burning hormones which prevent weight gain through deposits of adipose tissue. Dietary sources of protein like lean meat, fish and dairy are the best choices. But a muscle gain meal plan also often needs protein powder supplements to make up the daily requirement.

How Much To Eat In A Muscle Gain Meal Plan

 

Bodybuilding Diets for beginners

For most beginners, a good muscle gain meal plan has 2,500 calories of which 220 grams are carbohydrates, 220 grams are protein and 80 grams of fat.

This diet will keep you healthy and energetic as you workout for muscle gain. Being low in carbs and high in protein, this will help you burn off fat and pack on muscle. It will also reduce inflammation which improves cellular health.

Of your 5 daily meals, the first (in the morning, shortly after you wake up) and the fourth (post-workout) are rich in starchy carbs which provide an energy boost. The second and third meals should have few carbs if any, and so must be based on non-starchy carbs. The last meal can be high or low calorie, depending upon your overall nutritional intake over the course of your day.

Your muscle gain meal plan may need modification if you’re looking to forge new muscle in a hurry. Such a diet will be high in both carbs and calories. Eating high quality, nutrient-dense carbohydrates around when you exercise ensures that your body gets the kind of nutrients it needs right at the time when it builds muscle.

A muscle gain meal plan often needs to be tailored to your specific needs, but the general principles outlined here have served many beginner bodybuilders well. Try it and see how it works for you.

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Safely Building Muscle Mass To Gain Muscle

muscle mass gain muscle

How do you get six pack abs in a safe way and build muscle mass to gain muscle? Is there any way of getting that awesome flat abdomen without risking your health?

Sure, there is. In this post, you’re going to learn if it is really possible to get flatter abs – and add muscle mass to gain muscle.

There have been series of advertisements that claim the safety of a program in getting flat abs. At the same time, there are lots of people who simply want to look at the advertisements but are too lazy to do anything farther.

Pills and other dietary supplements have come around with labels that claim that they are absolutely safe. The truth is that no further scientific claims can prove that the indicated label is efficient or that it will help gain muscle mass or gain muscle. You need to research for other procedures and make sure that they are backed up by a scientific claim.

What are the methods that you may look into?

You can opt for two ways to achieve your most desired abs and achieve muscle mass gain. It’ll take some hard work, of course, and some of your time and effort. All that you need to learn, then, are the principles that it covers.

The very basic exercise workout to increase muscle mass and gain muscle while losing belly fat and strengthening your abs involves crunches.

You can do crunches by lying flat on your own back and pulling your feet back towards your body. This will allow your knees to be on a cocked position. After which, place both of your hands right behind your head and then gradually bring yourself up as directed towards your knees.

You can repeat the same motion as long as you reach a certain quota. All that you must keep up with is your consistency. Say for example you have a routine that is comprised of about 20 crunches, then what is most important is that you repeat that everyday.

Your other option to muscle mass gain and muscle building is by exercising using any machine or equipment. This will let you experience a lighter or more enjoyable routine. Also, your motions will be carried out faster.

What is the role of proper diet?

You can religiously do these exercises for increasing muscle mass or to gain muscle, but be sure to couple it with a good diet recipe. You should remember that your aim is to convert dietary calories and fats into muscle.

What are the other steps that will ensure a safe and sound abs developing procedure? If you are currently on a quest to flatten your abs, be sure that you follow these tips.

1. Set a limit for your alcohol intake. With too much alcohol in your system, you are likely to get a bigger belly. If you can’t really help it, limit yourself at least to one shot in a day.

2. Drink more water. Instead of drinking other forms of beverages, it’s best to take water. Apart from being calorie-free, it speeds up the metabolism so the food gets converted into energy.

3. Try dancing. Dancing can help burn your fat and doing some hip moves will help burn off belly fats while also enjoying muscle mass gain muscle.

There are several other things that you can do.

Make sure that you allow yourself to perspire and then focus on moving your belly portion. The secret to muscle mass gain muscle and achieving six pack abs the safe way is by taking time every day to follow your exercise routine.

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Bodybuilding Routines For Mass

bodybuilding routines for mass

If you’re looking to bulk up and want to know the best bodybuilding routines for mass, then you’ll love this overview of principles of rapid muscle gain and 3 plans for bodybuilding that work very effectively.

There are many different bodybuilding routines for mass and selecting the right one for you matters. You’ll have to workout hard with weight lifting, eat enough calories and get adequate rest. If you go about it correctly, you can gain as much as 10 pounds of muscle in a month. It’s possible, even practical – with the right strategy and disciplined training.

 

Truths About Bodybuilding Routines For Mass

bodybuilding routines for mass

 

There are many mistruths about rapid muscle gain that must be shattered if you are to have a shot at putting on weight.

1. Big Weights Work Better

While some bodybuilders prefer a high-volume program, the most effective bodybuilding routines for mass involve heavy lifts in the 8 to 12 reps range that triggers muscle growth.

2. Keep Progressing Steadily

Without creativity and ambition, you’ll soon hit a plateau in muscle growth. Never become too comfortable with any specific bodybuilding routines for mass. Keep pushing harder and you’ll continue to gain muscle.

3. Push Yourself To Breaking Point

Stopping a set before you’re at your limit is a mistake. Your goal should be to hit failure, which means you cannot continue at good form. Unless you do this, you’ll miss out on muscle gaining benefits.

4. Timing Is Important

Most bodybuilding routines for mass involve 3 phases:

  • In the first phase that lasts 4 weeks, you set the foundation for later muscle gain.
  • In the second 4 weeks, you’ll bring on extra poundage.
  • In the final month, you’ll concentrate on maximally using your expanding muscles.

But just as you’re pacing yourself over your bodybuilding routines for mass, you should also focus intently upon whatever muscles you’re developing. If you want to build arm muscles, don’t bother about your abs for some time.

The best bodybuilding routines for mass involve making a very short list of movements and repeating them over and over. At 5 to 10 reps, there’s a magical increase in muscle gain.

Rules Of Effective Bodybuilding Routines For Mass

bodybuilding routines for mass

 

1. Concentrate only on what you’re doing (building mass). Exclude all else.

2. Lift and move weights, the heavier the better. Hold it for as long as possible for best results.

3. Eat well.

4. Rest well, too. Anything less than 8 hours a night of sleep interferes with your bodybuilding routines for mass.

5. Rest in between sets. 3 minutes for squat and bench exercises, with a minute and a half for others, is ideal.

6. Finish a set when you are able to go a few more reps.

7. The best bodybuilding routines for mass have fewer movements (5 to 8).

8. Get enough reps. Mass gain is highest in the 5 to 10 range.

Exercises For Bodybuilding Routines For Mass

The best workouts for muscle gain include the following exercises:

  • Clean and Press: Heft a dumbbell in each hand to your shoulders, then overhead, for ten reps
  • Back Squat: Essential for mass gain
  • Straight Leg Deadlift: Not quite for training, but as a post-squat boost
  • Pull Up: For lat development and abs
  • Machine Back Rows: Needs a good machine, otherwise you might strain your back
  • Bench Press: Fills out your upper body along with clean and press
  • Barbell Curls: Develops general strength
  • Farmer’s Walks: Stresses the entire body, but is excellent to gain muscle

Integrated into a workout, these exercises make excellent bodybuilding routines for mass. But understand that any program is only as good as how hard you work it. To pack on muscle, you must put in intense work.

 

3 Great Bodybuilding Routines For Mass

bodybuilding routines for mass

1. The 5×5 Program

Comprising three exercises for the major muscle groups, the workout involves 5 sets of 5 reps each. Many muscles are stimulated, releasing testosterone and promoting muscle gain. The danger is overtraining, so unless you have lifted weights for 3 to 6 months earlier, go slow. You also won’t have time for other exercise, as this itself is quite demanding.

The Workout: 5 sets of 5 reps each of barbell squats, barbell bench presses, bent over barbell rows, pull ups, side lateral raises and sit ups.

2. German Volume Training

Done for more sets and ten reps per set, this bodybuilding routine for mass engages two major muscle groups daily, alternating between them to develop muscle rapidly. It is vital to stick to the nutritional protocol for weight gain. Though not best for strength development and requiring you to take adequate rest for recovery, it is one of the excellent bodybuilding routines for mass.

Workout: Perform 2 or 3 sets of 10 to 15 reps of dumbbell bench presses, bent over barbell rows, butterfly and incline bench pulls.

3. Full Body Workouts

By exercising each muscle group (hamstrings, quads, chest, back and shoulders), this king among bodybuilding routines for mass also lets you exercise a few smaller muscles individually, if you like. It is suitable for beginners, but begin with fewer sets and reps.

Workout: These bodybuilding routines for mass involve 3 sets of 6 to 8 reps of barbell squats, dumbbell bench presses, bent over barbell rows, seated barbell military presses, barbell curls, seated triceps presses and the seated calf raise.

While any of these three bodybuilding routines for mass will work well, you can switch programs if you feel like you’ve hit a plateau and stopped growing. The key component of any bodybuilding routines for mass is that they’ll only work in tandem with a nutrition plan. So make sure you’re getting a gram of protein per pound of weight and combine it with all other bodybuilding foods for the best outcome.

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