The Musclehead Guide

A Perfect Workout Plan That Keeps On Building Muscle
By Nick K. Clipton

Are you too looking for a perfect bodybuilding workout that keeps on giving you growth & muscle? A lot of beginners tend to make this mistake, they try to look for that perfect workout that can get them big muscle, almost instantly. If you talk to different professional bodybuilders about their workouts, then you will get very different answers. The fact is that you cannot bind yourself to one single training routine and expect that you keep on progressing. You will make some initial gains and if you stick to that program then you will maintain that but you won’t grow any further. If you are looking for progressive growth than after a point every workout fails.

The correct strategy to opt is to keep rotating. For example if you are doing ten sets of ten reps this week then from next week opt for six sets of six reps with more intense exercises. Then you can move on to three sets of three reps each with more intense exercises. Opting for cardio along with weight training is a good combination. It helps you keep your heart stronger and keeps it pumping faster for thirty minutes or so. Plan your cardio three times a week at the least. You should look to rotating your cardio routine also else after certain time it will start going monotonous. Changing it as well as changing the weight training routine makes it interesting.

If you have been using a treadmill at home then try to go out for a morning jog or try to run in park. Similarly you can go for cycling instead of just pedaling that stationary bike. You can even join aerobics class. Remember, getting into an routine means boredom and loss of growth. When you will stop growing you will lose interest even faster. A better idea out here is to keep the ball rolling by making changes regularly.

The note to make out here for beginners there is no perfect workout will keep on giving you growth. Bodybuilding does not works that way. You can start with a workout plan of your choice but you need to keep it rotating if you want to achieve continuous growth.

Nick Clipton

One bodybuilding program that stands out in this regard is Vince Delmonte. It’s based on a similar progression approach. You can use this link to find more information on

Vince Delmonte : No Nonsense Muscle Building

 

Also, here is the link for a brief review of No Nonsense Muscle Building. Good luck!

Muscle Building

. Also, here is the link for a brief review of

Article Source: http://EzineArticles.com/?expert=Nick_K._Clipton
http://EzineArticles.com/?A-Perfect-Workout-Plan-That-Keeps-On-Building-Muscle&id=895298

Think of weight loss or bodybuilding and the two words that immediately strike your mind are body fat and calories. Quite common to find people who are looking the calorie count on every food carton they plan to buy. Sometimes they even inquire if the product is made for fat loss or muscle building and does it qualifies in good fat or not. However, if you happen ask that person to explain it then most of them give you a blank expression as if it is the most naive question that could be asked. Ask them some very easy questions like what exactly does the term calories mean, what is the relationship between fat and calories, what is the best way to maintain a good fat level, do you need body fat, how are calories stored in your body . These questions sound quite simple but to an average joe they might sound a lot technical.

Here is a technical definition of calorie that can be used by everybody - "The technical definition of a food calorie (kilocalorie) is the amount of heat required to raise 1 kilogram (1 liter) of water 1 degree Centigrade. A calorie is simply a measure of heat energy. When food is burned, it releases a certain amount of heat (energy), depending on the type of food. The more calories that are in a food, the more energy will be released when it is burned." This definition comes from the Review Sean Nalewanyj bodybuilding course known as ‘truth about building muscle’ or the muscle gain truth The word calorie is commonly used to describe the amount of energy in the food. It is also used to represent the amount of energy that is stored in the body as adipose tissue (body fat) and stored carbohydrates in form of glycogen.

This brings to an interesting way of looking at body fat also. Body fat should be considered as a reserve of energy that your body stores. By burning off body fat we mean releasing calories from that storage tank and using them like a fuel for various body activities. That should explain to you why most good weight loss programs say that not all fat is bad and that why certain basic amount of fat is so necessary for body functions.

You need to understand that body fat balance equation. When you are idle and not working, your body’s consumption of fat goes down and hence as a result you start accumulating it. If you do that for too long then get ready for becoming a fat tanker. On contrast, activity reduces that fat storage and keeps you in a better shape. The equation in itself is quite simple. The fat stored in body is equivalent to calorie intake by calorie spend subtracted.

This should clear up the idea of calorie as well as body fat. If you are looking for some good bodybuilding program that is effective in fat loss too, then you can read more about it out here the musclehead

 

Experts advise Americans not to throw good habits out the window on Turkey Day and into the holiday season. Instead, choose carefully, eat slowly, and savor.

"It’s normal and expected that most of us are going to overeat over the holidays," said St. Louis dietitian Diane Zych.

For most healthy people "it’s a blip on the screen," she said. "But for people who struggle with their weight, it’s a very dangerous time. It can really throw them off target."

The holiday season that starts with Thanksgiving (or even Halloween) and ends with New Year’s is a slippery slope, said Barry Popkin, who directs the University of North Carolina Interdisciplinary Obesity Center. He said studies have shown that seasonal weight gain can be significant — up to 10 pounds.

"A pound you can’t remove is a pound for life," he said.

For all but the very health-conscious person who exercises a lot, the extra pounds that come from excess calories are not likely to melt away, Popkin said. He recommends enjoying pie and turkey with lots of water while cutting back on alcohol and other high-caloric drinks.

Original Published Out Here !

 

Introduction

When you have coronary artery disease, it is very important to exercise regularly. If you aren’t already active, your doctor may want you to begin an exercise program. Even if you can only do a small amount of exercise, it is better than not doing any exercise at all.

Answers the following points/things.

Key points:

Why do I need a regular exercise program?

Exercising 3 or 4 times a week consistently is important because it takes only a short period of inactivity to weaken your muscles and cardiovascular system.

 

How can I get started on an exercise program?
To get started:
Have a thorough physical examination before beginning any exercise program. Your doctor may do an electrocardiogram (ECG or EKG), a test that measures the electrical signals that control the rhythm of your heartbeat, and possibly an exercise stress test to assess what level of activity your heart can handle.

Calculating your heart rate

One of the best ways to measure your exercise intensity is to take your pulse and calculate your beats per minute or heart rate. See taking a pulse.

 

Calculating your rating of perceived exertion (RPE)

A rating of perceived exertion, or how hard you think your body is working, is a fairly accurate way to tell how much strain is put on your body during exercise. The original Borg scale can be used (6 to 20 levels) to approximate the HR values from rest to maximum, or a revised 0 to 10 scale may be easier to use. For more information, see monitoring the rate of perceived exertion (RPE).

 

How often should I exercise?

How often you should exercise depends on several factors. Many exercise programs recommend exercising a minimum of 3 to 5 times a week. However, the best number of days for you may depend upon your time availability, exercise intensity, the duration of each session, and of course, your overall goals. If you exercise at a lower intensity level, you may want to exercise more frequently. Studies have shown that no significant differences in aerobic capacity are found whether these are consecutive or alternate days. If you are trying to lose weight, regular daily exercise is encouraged.

What about duration of exercise?

How long each exercise session lasts depends on the intensity of the exercise as well as your objectives.

How important is the mode of activity?

If you hold constant your exercise intensity, frequency, and duration, the mode (type) of activity you do can improve your aerobic power.

 

The article is from yahoo health. Here is the original yahoo health link. Check It Out!

It’s a common mistake in most people who want visible abs to do abdominal exercise only. Sure, you develop abdominal muscle but it’s only hidden under a layer of fat. In fact, you may find your ab getting bigger as a result of the increased muscle mass.

Here are ideas for losing belly fat effectively and permanently.

1. Nutrition

Eat 5-6 small meals a day to keep your energy levels stable. Choose wholesome, natural foods, preferably organic, and avoid processed foods. Avoid refined and simple carbs that contain white flour and white sugar. Your main sources of carbohydrates are fruits, vegetables and whole grains.

Drink plenty of water to stay hydrated and to speed up fat loss.

2. Interval training

If you don’t have long hours to spare in the gym, interval workouts enable you to achieve the most fat loss in the least amount of time. Some examples of interval workouts are wind sprints, hill sprints, swimming sprints and speed rope jumping. You can also do intervals on a treadmill, stationary bicycle, stairclimber, rower and elliptical machines.

3. Resistance training

Resistance training not only sculpts your body but is important for building muscles. Like interval training, it raises your post workout metabolism so your body continues to burn calories even when you are doing nothing.

Aim for low rep resistance training, i.e. 8 reps per exercise, as it has been shown to boost metabolism after the workout.

4. Reduce stress

Stress has been associated with belly fat. In stressful situations, your body releases a stress hormone called cortisol. Excess cortisol production leads to build up of belly fat. A fat belly is more than ugly looking. Accumulated fat in the abdomen increases your risk of developing high blood pressure, diabetes, heart disease and stroke.

The good news is that you can attain a set of lean or six pack abs through a healthy diet plan and effective training program that promote fat loss.

A lot of programs out there are just scams so take care you don’t fall for one of them. You can take a look at this link if you want to know about sean nalewanyj scam or vince delmonte scam.

WeekFor most bodybuilders, the chest raesponds faster and more favorably than any other bodypart. That’s due mostly to the fact that the pectorals are made up of type II (white) muscle fibers. These muscles are characterized by their fast speed of contraction and their high capacity for anaerobic glycolysis. In other words, they’re easy to "pump."

 

1) Dumbell flyes This is most definitely an isolation move, geared more as a warm up and to pre-exhaust the muscle group. It also works well as a nice stretch. While lying on a flat bench, hold two dumbells overhead, palms facing inward. Lower the weights out to the sides with slightly bent arms. Raise and repeat for 10-12 reps. There’s no need to go heavy on this movement. Dumbell flyes are not mass builders. This is merely preparing the muscles for the oncoming onslaught. Do only 2 sets and move onto… When working any fast twitch muscle group for size and strength, it’s best to use compound movements. These can be defined as basic exercises that allow for the use of heavy weights.

 

In order to put the most emphasis on the chest muscles when performing dips, keep your chin on your chest, round your back, lean forward slightly, and hold the feet forward under your face. Dip downwards as low as you can without discomfort and raise upwards into the straight arm position. Keep a steady tempo. This exercise really brings out the "sweep" of the lower pecs.

Ten reps should be relatively easy for a conditioned athlete. But here’s the kicker. Rest only 30 seconds and repeat the set, again going for 10 reps. If this is too easy, use a weighted belt to add resistance. Do 3 sets to failure , each with only 30 seconds of rest between sets.

 

The hardest part is over. Now it’s time for a "finishing" movement–something that will flush blood into the area, enhancing the pump and aiding recuperation. Once again we go with an isolation move.

Medical News Today - Oct 29, 2007
Early results of a 12 million pound, 4-year EU study on the benefits of organic food suggest that some of them, such as fruit, vegetables and milk, are more nutritious than non-organically produced food and may contain higher concentrations of cancer …

The results were released to the press but there is no mention of a of a journal publication as yet. The research team said its findings will be published in full within the next 12 months.

The findings were announced by Professor Carlo Leifert of the Tesco Centre for Organic Agriculture based at Newcastle University, UK, who with his team are working on the EU funded project called the Quality Low Input Food (QLIF) project, the biggest ever to research the pros and cons of organic farming and food.

 

Source:

BBC News

http://www.funtoosh.com/?dj.php?details=IND~349 This might happen to you too !

 

LONDON (AFP) - The government on Monday launched a campaign for greater participation in sports at school to combat the growing threat of obesity that the health secretary said was comparable to global warming.

According to government-commissioned research half of all Britons will be obese in 25 years if current trends are not halted; furthermore, 86 percent of men will be overweight in 15 years and 70 percent of women in 20, it suggested.

 

Complete Original Story

http://news.yahoo.com/s/afp/20071015/hl_afp/britainhealthobesitypolitics;_ylt=AkBIdSA5RcjALFxbM_AwhvCISbYF

Hormones are gatekeepers of body functions & regulate most of the body processes. Excess or deficiency of any hormone can have a lot of impact on your body. Any imbalance in hormones results in a side effect. e.g. acne is widely attributed to hormonal imbalances.
Muscle building is no exception. Here too hormones act as gatekeepers. Your muscle building success depends a lot on how you manage these hormones. Below is a list three of the critical hormones and the role they play in muscle building. There are hormones that simulate muscle growth while some other simulate breakage of muscle tissues.

1) Cortisol

This hormone has following two important functions
1) Increasing abdominal fat storage
2) Stimulates the breakdown of muscle tissue.

This hormone is released if you are workout time is extended beyond the one hour mark or if you are not taking proper rest. This hormone results in breaking up of muscle tissues. So, don’t extend your workouts beyond the one hour mark. It will not bring any benefit.

2) Testosterone

This is the hormone found in most steroids under different variants. Increased quantity of this hormone results in more muscle growth. If you are following a bodybuilding program than make sure that all the while you have higher testosterone. Higher levels of testesterone will result in more muscle development. Again, improper rest or incomplete sleep decreases the testosterone levels in your body.

3) Growth Hormones

The name itself indicates the functions of growth hormones. They regenerate the body and play a vital role in muscle development. The body increases the production of growth hormones during rest and sleep.
One important conclusion from the above is the need of proper rest. All the above hormones are controlled or produced by your body while you sleep. So while depriving yourself of sleep may result in more production of cortisol that will increase the muscle breakage, taking proper sleep will result in more production of testosterone and growth hormones that bring in the necessary muscle gain.
These ideas are the basics of any bodybuilding program and are critical to your success or failure. The two most recommended muscle building programs are muscle gain truth and the musclehead. If you want more information on muscle building programs you can read this review of muscle building programs.

By [http://ezinearticles.com/?expert=Sean_Nalewanyj]Sean Nalewanyj Do you want a quick, simple and instant way to increase the amount of weight you can lift on virtually every back exercise you perform? Sound too good to be true? I speak the truth, my friend, and the reality is that if you aren’t utilizing this basic piece of gym equipment you’re missing out on some serious muscle size and strength gains. What tool am I talking about?

A pair of lifting straps!

This is such a basic and highly effective piece of equipment yet so many people neglect to use them. For those of you who are unaware, these are basically a set of thick straps made of extremely strong material that are placed around your wrists and then wrapped around the barbell, dumbbell or cable attachment. The purpose of lifting straps is to “eliminate” your grip from the equation by forming a secure connection between your wrist and the weight. If you use these straps properly you can basically hold onto the bar and perform your exercises while expending almost no energy from your forearms. Why is this so valuable? Picture this scenario…You’re performing a set of deadlifts (arguably the most powerful muscle-building exercise known to man) with the goal of performing 8 reps. You psych yourself up, grip the weight and clear the bar from the ground. The set is going well, but by the time you reach rep number 5, the strain on your grip is so great that you can no longer hold onto the bar. You’re forced to stop the set because your forearms reached muscular failure. What exactly happened here? Well, you gave yourself an amazing forearm workout! Congratulations! Unfortunately you severely limited the amount of muscle stimulation you could achieve on your back, shoulders, legs, and just about every other muscle in your body that the deadlift targets in the process. This is not a good thing! Lifting straps completely eliminate this problem by making sure that you reach muscular failure in the major muscle groups that you are intending to target rather than on your forearms and grip. They can be used effectively for almost every back exercise or any other lift where the grip is of concern. The main argument against lifting straps is the idea that they are a “crutch” and will negatively affect the development of grip strength and forearm size. Let’s get real here. What would you prefer, greater muscle mass and strength in your lats and upper back (and just about every other muscle group on your body) or greater ability to crack open a jar of pickles? Take your pick. The positive effect that lifting straps will have on your overall muscle mass and strength gains will far outweigh any negative effect that they have on your forearms and grip. Besides, you can easily incorporate specific forearm movements into your routine to develop your grip strength and forearm size. If you aren’t using lifting straps already, get on it! You can find them at almost any store that sells sports or fitness equipment or you can order them online. They sell for about 10 or 15 bucks and are well worth the price! Sean Nalewanyj is a bodybuilding expert, fitness author and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle. You can learn more by visiting his website: http://www.MuscleGainTruth.com/ Article Source: http://EzineArticles.com/?expert=Sean_Nalewanyj http://EzineArticles.com/?Instantly-Increase-Your-Strength-On-Every-Back-Exercise&id=209446

It might be interesting on how to actually build up your jaw muscles.
http://dental.lordofthethemes.com
or for that matter how to take care of your face muscles, especially with the limited time in hand. 
A lot of supplements or nutrients may help but only a dentist can tell you which of them will work so it is, better if you go and check out some dental clinic. Might be worth a go.

Warming Down for Bodybuilders
By [http://ezinearticles.com/?expert=Shareen_Aguilar]Shareen Aguilar
Doing a an executable routine of warm-up is how should a bodybuilder start his bodybuilding training and exercises. There should always be adequate form of warm up exercises for each set of muscles. The main reason why bodybuilders should always do proper warm-ups before the main training is to prevent him from any type of injury.
Joints and muscles that haven’t been properly lubricated and stretched are going to be the main root of injuries. Nobody wants to be injured especially if what he does is all with good intentions. Now you know why it is important to do warm-ups during each and every bodybuilding training, another important set of exercise shouldn’t also be neglected.
If there is a way up, there is always a way down. The same thing is applied to bodybuilding training. Warming up prior to any strenuous activities is done to prevent the body from any type of injury. Whereas warming down exercises are light stretching exercises that are done to properly cool down the body. Though this may be the last stage to completing a bodybuilding training, it is as important as the set of reps done during the training proper.
The reason? You really don’t want to wake up the next morning with sore muscles and aching body, do you? Not only that, an abrupt halt from heavy exercises deprives the body from going back to its normal heart rate, pulse and body temperature. This makes it difficult for the muscles to adjust and relax as well and results to the tightening of muscles and joints.
Distribute light stretching exercises to your hamstring, biceps and quadriceps. Each set of light stretching should be done equally. Try to move in the same pace when shifting from an area of the body to the next.vince del monte
Allow your body to work its way from fast and heavy exercises to slow and smoothing stretches to ensure you of a sore-free body afterward.
Shareen Aguilar is a writer for [http://www.body-building-book.com]Bodybuilding Training Program which has information on Bodybuilding and other fitness topics.
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Warmup as a part of fitness program has always been one of the most common advice. Stretching out of muscles, significantly decreases chance of injury. It also adds to flexibility of the muscles. However, the question is, Is it something desirable before workouts?

If you are looking to build up muscles and not following a fitness routine in particular, then the effect of stretching may be rather counterproductive. The reason is simple, the goal of your bodybuilding program is to make you lift as much weight as you can possibly lift in a given set and rep range. In such a scenario it is very important that before you start your workouts, your strength is at its peak.

One of the most effective way to prepare your body for the coming workouts as well as minimizing the chances of injury is to combine a set of some light cardio vascular activities followed by progressive resistance training. This is one of the most effective, easiest method to effectively and efficiently warm up before the exercise workouts. Not only this procedure easy to follow but does not takes more than 20 minutes. Once done with this you can move into your workouts with your strength at its peak and with minimal chances of muscle injury.

If you are looking for more information on better muscle building ideas or more details on progressive resistance training, then you should consider the muscle building program of sean nalewanyj - truth about building muscle. It is one of the best muscle building programs available and has changed a lot of lives. There are very few programs that can stand in comparison to this muscle building program. The Musclehead Guide is one such program that is at par with truth about building muscle.

You can use the following links to get more information on Muscle head Or Muscle Gain Truth Program. If you are looking for better information on muscle building programs, you can follow these muscle building programs.

Mass And Muscle Definition Combo
By [http://ezinearticles.com/?expert=Kai_Lo]Kai Lo

I know a lot of you want to bulk up, and at the same time you don’t want to be a huge, shapeless figure. Without any muscle definition, you will look like a giant powerlifter. What you can do is split your workouts to one heavy day and one light day. For instance, you can do your 5 sets of 5 reps flat benching on Monday for mass and strength, and then do 10+ reps per set of dumbbell flyes and cable flyes on Thursday for definition.

Here is a good routine for getting mass and muscle definition at the same time:

Monday

Superset

Flat Bench - 5 sets of 5 reps / 90 seconds rest

Bent-over Barbell Row - 5 sets of 6-8 reps / 90 seconds rest

Superset

Lying Triceps Extension - 3 sets of 8-10 reps / 60 seconds rest

Barbell Bicep Curls - 3 sets of 8-10 reps / 60 seconds rest

Twisting Crunches - 3 sets of 20 reps / 45 seconds rest

Tuesday

Barbell Squat - 5 sets of 5 reps / 120 seconds rest

Dumbbell Step-ups - 3 sets of 10 reps (2 steps = 1 rep) / 60 seconds rest

Superset

Reverse Barbell Wrist Curls - 3 sets of 20 reps / 30 seconds rest

Sitting Calve Raises - 3 sets of 20 reps / 30 seconds rest

Wednesday

Military Shoulder Press - 4 sets of 6-8 reps / 60 seconds rest

Barbell Upright Rows - 3 sets of 8-10 reps / 60 seconds rest

Superset

Barbell Shrugs - 3 sets of 8-10 reps / 30 seconds rest

Hanging Knee Raises - 3 sets till failure / 30 seconds rest

Thursday

Deadlift - 4 sets of 5 reps / 150 seconds rest

Superset

Pullups - 3 sets of 8-10 reps / 45 seconds rest

Dumbbell Flyes - 3 sets of 12-15 reps / 45 seconds rest

Superset

Seated Wide-Grip Rows - 3 sets of 10-12 reps / no rest

Incline Push-ups - 3 sets of 20 reps / no rest

Friday

Superset

Lunges - 3 sets of 10-12 reps (alternate legs) / 30 seconds rest

Bent-over Lateral Raises - 3 sets of 10-12 reps / 30 seconds rest

Superset

Cable Tricep Extension - 3 sets of 12-15 reps / 30 seconds rest

Supinating Dumbbell Curls - 3 sets of 12-15 reps / 30 seconds rest

Superset

Barbell Wrist Curls - 3 sets of 20 reps / 30 seconds rest

Seated Calve Raises - 3 sets of 20 reps / 30 seconds rest

Twisting Crunches - 3 sets of 20 reps / 45 seconds rest

You can put a rest day in between any of those. I recommend resting Thursday and do Thursday and Friday’s workouts on Friday and Saturday. Stick cardio into your rest days.

Kai L.

For tips on bulking up / cardio / diet / workouts / and motivation go to my fitness blog - http://chinesemuscles.blogspot.com

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How to Bulk Up and Build Muscle
By [http://ezinearticles.com/?expert=Thomas_Sinfield]Thomas Sinfield

If you are serious about wanting to bulk up, then you are going to need to be consistent, and persistent. It is not something that you can just do for a week, and then give up -  it has to become a lifestyle change.

You have to learn to feed your body more. How can you ever expect to see any results unless you change what you are currently doing. So eat more, but more of the right foods. What you want to be focusing on is increasing your caloric intake - you want to eat more calories that you can burn.

If you are not eating properly while trying to gain weight you will lose muscle tissue. You have to make sure that you are eating plenty of proteins, fats (the right kind), and carbohydrates - and in large quantities, so that your body can gain weight. Another important factor in gaining weight is supplements. Meal replacement bars, powders, and protein shakes are all great ways to increase you daily intake of calories. If you are serious about gaining weight then you must be consuming at least 500 calories more than your body is using.

The two most important factors in weight gain is exercise and diet. If you are doing weight training and eating the right amount of food, then your body will have no choice but to gain weight and turn it into muscle. Make sure you are getting enough rest between workouts as this allows your body time to recuperate and build new muscle tissue.

Want to find out more about gaining weight, and building muscle? Visit: http://www.gain-weight.info

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How To Select The Best Bodybuilding Routine and Program
By [http://ezinearticles.com/?expert=Zul_Wafiy]Zul Wafiy

Out there, there are lots of program of bodybuilding routines and workouts. Of course most concern questions are; which routines most suited to you? Is the end result after all the hard work is worthwhile? Do you think the choice of bodybuilding routines you’ve made will effective enough? This article primarily will guide you of how to select the effective routine or programs that most suited to your bodybuilding workout and progress.

The routines have been experimentally tested -

This should be the primary factor of deciding whether the routine is effective enough for your bodybuilding program. The experiment normally done in a controlled lab condition and batches of people are tested. The result from all this experiment which clinically and scientifically interpreted will show the most suitable bodybuilding routines according to specific group base on, for example age or gender.

Perspective view of the programs - The routines and programs should have the specific and clear target audience, outline the effective duration and clearly describes and outline the training level.

Since any workout programs won’t fit any people, the age and gender will be the main determination of selecting the best bodybuilding routines and programs. Also, to who to program is aim to base on level of experience. Does the program specify either it is for beginner, intermediate or advance level?

Consider also the duration of the effectiveness of the program. Simply get enough information of how long you should use and when you should change to different kind of program and routine.

Management and coordination -

A well tested and developed bodybuilding routine and training program should also provide the goals, workloads and monitoring method. The program should clearly identify the training stages which will be steps of achieving the specific targets with other contributing factors such as commitment and persistency.

In terms of workloads, along the progress of the routines, there should be guidance on when to change or add the workloads. This will ensure your bodybuilding development is proportionately increased with the changes.

Progress monitoring is essential in order to determine either the routines is effective and working. The monitoring should be accordance to the tested programs but of course with some tolerance. Periodic monitoring of size and bodyweight can be done by weekly, monthly and yearly basis base on the specific phase and stages.

There are so many bodybuilding programs out there and it becomes difficult to evaluate the methods that suited most. Hopefully, with the above guide, you should have a clear picture of what to look for when choosing bodybuilding routines and trainings programs.

Did you find the above guide to select the best bodybuilding routines useful? Are you looking for [http://www.bodybuilding.101easyguide.com/bodybuilding-routine.php]sample of bodybuilding routine ? Click here http://bodybuilding.101easyguide.com and learn more about bodybuilding routines - By Zul Wafiy

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Build Muscle - No Weights Required
By [http://ezinearticles.com/?expert=Rob_Ryan]Rob Ryan

Achieving a good body without use of weights or expensive equipment is a simple matter of duplicating the same resistance to the muscle group your working on.

Isometric type exercises can produce enormous results if you put a good routine together and stick to it.  Before you begin, don’t forget to do some warmups and stretch out those stiff muscles.

No weight lifting equipment needed to build muscle:

* Jamb Press:  Find a door opening and stand directly centered facing the jamb where the door locks. Now place a hand on both sides of door opening and place your feet in a comfortable position.  With your arms in a somewhat L shape, simply press right and left arms together (wall is between R and L hands) as hard as you can and hold it.  Rest a little bit and do another set.

*   Table Top Presses:  Find a counter or table top that will allow you  once again, to have your arms at chest level ( You can sit down for this to achieve proper height).   You can do this with your arms at an L shape or straight out in front of you.  Now simply place your palms on surface and press down as hard as you can, as long as you can.  Rest and repeat

*  Praying Hands:  While standing or sitting erect, put your two palms together in a praying manner.  Press together as hard as you can as long as you can.  Again very effective in an L shape, or straight out.

*  Pushups:  Still a great exercise where no equipment is necessary.  If you have trouble doing the conventional pushup ( body horizontal and knees and belly off floor) you can find a surface that allows you to do them on an angle, such as a couch or counter top.  Just do them like a normal pushup, only on an angle.

Biceps and Triceps:

*  Curles:  You perform this exercise the same way as a conventional curl with weights, only you use the pressure of your own strength.  With your upper arms and elbows tight to your side, simply place one hand on top the other and press down as you bring the other arm up in a slow curling fashion. The same way you would if you were using weights.

*  tricep presses:  This is an effective easy one that’s also good for the latoids.  All you need is good solid wall and place your body so that one arm and hips are towards the wall.  Position yourself so that your feet and hips are approximatly 10 inches from the wall.  Now while standing upright and your fist down by your hip and slightly away from your hip, push your fist against the surface and feel  the triceps and latisumis dorsi muscles dilate.  Repeat, for the other side and do numerous sets.

Abs:

*  Crunches:  Another dreaded effective exercise. When done right, you can get great abs.  Lay down and bend knees with heel of feet about a 12 in. from your butt  To get a full ab workout you want to also work the oblique muscles ( Just to the sides of your abdomen ).  Now with hands clasped behind your head, bring yourself straight up slowly and hold about 6 in. off the ground for about 5 seconds.  To do obliques, when you lift up, twist your torso slightly to the left and right.  Do as many reps as you can.

*  ab lifts:  These are very effective, but also an easier ab exercise.  Lay flat on the ground with your arms at your side.  With your legs straight and together, slowly raise your legs up.  You can either lift and hold at the point of tension, or slowly raise your legs up and down and move your legs in a circular manner.

If you can do these for an hour or so four to five days a week,  you won’t need any weights or equipment.  The key is to do them on a consistent basis.  This is the only way you will achieve the results your looking for.

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How Do You Start Bodybuilding?
By [http://ezinearticles.com/?expert=Tony_Collins]Tony Collins

How do I start bodybuilding? This is the first question that many people ask when they see the bodybuilders on TV or watch the contestants do their routines on stage. It does take more than lifting weights every now and then and cutting down on the high calorie foods in your diet. In order to become a bodybuilder you need to be highly motivated towards a goal, be persistent and willing to persevere even when you feel like giving up. It takes time and effort to sculpt your body into a lean machine.

Being a professional bodybuilder is a career. These people spend 5 to 6 hours a day in the gym training. This takes place 5 days a week, so it is like a job. They also spend time registering for competitions, learning and practicing new routines and making sure their bodies are fit. Some of these bodybuilders also work at training others helping them to develop their muscles and become healthy. Most professional bodybuilders start out with a trainer, rather than try to do things on their own.

Before you start bodybuilding, you do need to make sure you are healthy. Have your doctor give you a full checkup to make sure there are no medical problems that could cause injuries or for you to have to drop out. The doctor can also give you advice about the proper diet and may even be able to recommend a trainer or training program. When it comes to supplements, you do need to read the labels of the over the counter products that you can buy. You do need to make sure that these are natural products, rather than steroids. Some examples of supplements that bodybuilders take are soy and whey protein, glutamine and creatine.

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Quick Muscle Building Secrets
By [http://ezinearticles.com/?expert=Thomas_Sinfield]Thomas Sinfield

If you are not already doing weights, you need to start now! No training program is ever complete without weight training.

Make sure you keep a record of your weight lifting, this is something I barely ever see people doing. Buy a notebook and and keep it with you and record exactly how much you are lifting and how many reps you are doing. This will make it easy for you to check on your progress and motivate you by seeing how far you have actually come. If you do not keep a record you will find it extremely hard to lift more next time because you will have a hard time remembering exactly how much you previously lifted. It is always helpful to see you improvement over time.

The second secret is not to overdo your workout. You should only be working out each muscle group once a week. If you do it more than this, you are not giving your muscles enough time to recover, and you will find that you are not gaining any muscle. If you are doing weight training to often you will find that you are actually damaging your muscles and not building them. You should make a schedule of your workout times for each muscle group and stick to them.

The final thing that you need to do to gain weight is to eat correctly. You need to be eating healthy foods that are high in proteins if you are serious about building muscle. Drinking a protein shake an hour before or after a workout gives your body some extra nutrients to help rebuild your muscles. If your follow these secrets you will be well on your way to bulking up and gaining some serious muscle. Just remember things don’t happen overnight, so do not give up when you do not see amazing results in the first couple of weeks.

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The Basics of Muscle Building
By [http://ezinearticles.com/?expert=Thomas_Sinfield]Thomas Sinfield

Let’s start with the basics of muscle building, because with a little knowledge on the science of building muscle, you will be stimulate your own muscles into growth better.

Firstly you need to realize that you body really doesn’t want to gain muscle. The bigger you are the more nutrients that your body needs to consume to maintain these muscles, which means you will have to eat more. Everything inside of you is going against you with your muscle building goals. Obviously even though I have just said that your body doesn’t want you to build muscle it is still very possible to do so. What you need to do is something called progressive overload. What this is, is where you continue work your muscles to overload, stress them to a new level, and do this progressively. So add more weight on each workout.

When you body is under stress your muscle fibers will break down, and with rest and the correct nutrients will build back stronger than ever before. With each workout your muscles will break and tear, which explains the soreness, and then rebuilds themselves stronger and more efficient than before. Of course this means that you have to always be increasing the weight applied to your muscles.

Rest is so important in muscle building, as it is in the time of rest that you allow your body the chance to rebuild and repair all the tears that you inflicted upon it in your last workout. So make sure that you are giving your muscles adequate time to recover.

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Does Muscle Memory Occur?
By [http://ezinearticles.com/?expert=Sandra_Prior]Sandra Prior

The concept of muscle memory is controversial. Most bodybuilders have experienced this phenomenon, yet virtually no discussions of this topic have appeared in scientific and athletic publications. Although there is some speculation herein, these ideas are sure to help you better understand your body’s response to training after a layoff.

Before you know it, a month has gone by. Two months. Six months. I’ll get back to it sometime soon, you keep saying. You’re finally ready – a year later.

Don’t worry. Life can get in the way of even the most dedicated bodybuilder’s workouts. Be glad that you’re ready to commit to consistent training again. For those of you who haven’t attempted a small comeback before, here’s good news.

Gaining muscle size seems to be easier the second time around – even if you starting from the same place. That’s right. It appears that your muscles can reach their former size (their size when you stopped working out) in a much shorter time than it took to achieve that size that first time you trained.

If you’re an experienced bodybuilder who has returned to square one more times than you wish to remember, you probably know exactly what I mean. In fact, even many scientists and coaches are convinced this phenomenon occurs – having witnessed first hand. No one has a clue how this happens. Why should you pack on muscle size quicker when ‘retraining?’ It just doesn’t make sense.

With so many athletes and others observing this mystery of the iron game, some plausible explanation must exist. I’ll describe some possible reasons why your muscle may appear to have a memory. While understanding that the following ideas might help you make a comeback, keep in mind that these are just good guesses – not dogma.

Mind Games

Certainly, we can’t overlook the possibility that muscle memory doesn’t really occur at all. In other words, it’s completely possible that these changes have nothing to do with muscular adaptation. Then why do muscles seem to progress faster during a comeback? Well, it could all be in your head. Here’s what I mean.

The first time you trained consistently, you were probably a bit hesitant with the weights. You weren’t too sure how your muscles would respond and most importantly, you didn’t have a good idea how much weight you could lift. So you were cautious when it came to big weight increases – at least until you felt you could handle the heavier weight safely.

When making a comeback, that initial fear is gone. You know you can handle heavier and heavier weights because you’ve done it before. You probably expect to attain your former strength soon, anyway. For these reasons, you are more likely to add weight to the bar at a faster rate – pushing yourself as never before. Of course, this progressive overload will lead to quicker gains in strength and size.

The Nerve of those Muscle Cells

Perhaps the most likely explanation of muscle memory involves the neurons (nerve cells) that stimulate your muscles. These neurons tell all the muscle fibers (muscle cells) they innervate to contract. But, depending on the amount of weight being lifted, only a small percentage of neurons innervating a particular muscle may be recruited to stimulate their fibers. More weight on the bar – more neurons involved and more fibers stimulated. Simple enough, right?

Here’s something really interesting. Even during maximal voluntary contraction (attempting your max on any lift), you’re still not recruiting all the muscle fibers in your working muscles. In fact, it is this discrepancy between the percentage of fibers we normally recruit and what we theoretically can recruit (100%) that may account for those rare, but documented feats of superhuman strength.

What has that got to do with muscle memory? Well, one way your muscles may adapt to the stresses of consistent training is to increase over the long run the total percentage of fibers recruited during maximal and near-maximal lifts. Here’s the possible scenario:

The first time you trained, you recruited a certain percentage of muscle fibers during maximal lifts. As you trained more and more, this percentage increased. Then you stopped working out. When making a comeback, this ability to recruit a greater percentage of muscle fibers remains intact. Therefore, you’re starting with a capacity to develop more force within a muscle (since more fibers can be activated). Compared to the first time you trained, you’re one step ahead.

If you can develop more maximal force, then you can lift more weight – you’re a bit stronger. Although you may think you’re starting from the same place, this greater strength will enable you to progress faster, resulting in an ability to regain muscle size at a quicker pace.

The second way that neurons may be involved in muscle memory deals with skill development. When you start working out, your muscles interpret most of the lifts as new movements. So your neurons must develop the appropriate pattern of stimulation to get the weight up. Remember how shaky the bar was the first time you tried the bench press?

Fibers must be activated in just the right sequence to perform complex movements like the bench or the squat. And learning a new skill (just like trying to swing a golf club, etc.) may take quite a long time. The first time around, it may have taken you weeks to feel steady on the bench. Now those neural patterns have been developed and though they may be rusty, they can return very quickly after a layoff. What may be happening here is that after you stop working out you lose some of those neural patterns. When you work out again the neurological changes come faster. This accelerated restoration of neurological control will enable you to stimulate your muscles more efficiently, eventually causing the leveling off you reach in muscle strength and hypertrophy to be higher. You may be stronger and bigger when the neural patterning is done the second time around.

Muscular Adaptations

Another possible explanation of muscle memory concerns certain changes in your muscles that regular training may produce. Your muscles may adapt in two ways that could translate into faster gains during retraining. First, you may be able to increase the capillary bed surrounding muscle cells, creating a greater blood supply to the working muscle. If this happens, and many scientists believe it does, you would then be able to enhance the nutrient (glucose, branch-chain amino acids, etc.) availability to the muscle cell. Also, you might remove the waste products of repeated muscular work and energy production (lactic acid, heat hydrogen ions, etc.) at a faster rate. Since these waste products can limit performance, with the increased capillary bed, you would be in a position to train harder and longer.

Either or both of these situations would probably enable you to create a more effective muscular stimulus. This is the key in terms of muscle memory. These positive changes from an enhanced blood supply would be restored soon after a comeback since the capillary beds would quickly reopen. Thus you would have the advantage of a greater muscular stimulus from the start of retraining. This would lead to a greater adaptation – stronger and bigger muscles – and give the illusion of muscle memory.

Second, the enzymes that are involved in important bio-chemical reactions may be responsible for muscle memory. For example, we know that enzymes in reactions leading to the storage of glycogen (your energy source during anaerobic work) can be enhanced with training. It is plausible that enzymes involved in protein synthesis may increase in concentration and activity following repeated muscular stimuli and damage. It may actually be those enzymes that have a memory, quickly returning to their former increased concentrations and turning on these processes earlier. If this occurred, you’d be able to work out harder, possibly recover faster, and gained muscle mass more quickly than when you first trained.

Sandra Prior runs her own bodybuilding website. http://bodybuild.rr.nu

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How to Pick Up Beautiful Women - Say ‘No’ To Shyness
By [http://ezinearticles.com/?expert=Jack_A_Black]Jack A Black

How can you eat an elephant? One bite at a time, right? How do you climb a ladder? One rung at a time. How do you build-up your confidence? One step at a time.

When you take small steps, the frustration and anxiety you inevitably feel is more manageable. That’s why it’s very important to have a go at things which you would previously have found scary on a regular basis. Do you find it hard to talk to people, mainly the opposite sex? Strike up a conversation with one new person every day! Are you quiet even when you have something to say? Speak up, talk your talk! You gain encouragement and feel more confident every time you build on each small success.

* Do something practical to boost your self-confidence every day. Take measured risks. Each small step should be accompanied by a clear intention, an affirmation (or change of thinking) and mental rehearsal.

* Adopt the Boy Scouts’ motto, ‘Be prepared’. Before taking each step, do your homework. Find out what you need to do, practise the skills and acquire the relevant knowledge. Ninety per cent of the outcome in any activity depends on the quality of the preparation undertaken.

* Mentally rehearse each step. Imagine it done well and ’see’ it working out perfectly.

* Now go ahead and do it! Ignore any anxiety or discomfort, and remind yourself that anything your mind can conceive and believe; you can achieve. If it doesn’t work out, change your approach if necessary, and try again. Above all, keep your mind on what you want, never lose sight of your goal, and persevere.

*Do you have fear of speaking with the girls you like? Are you always waiting for the perfect situation where you will miraculously safe her from danger? Try out this exercise. Everyday try and meet a new girl, say “Hello” and introduce yourself, nothing engaging, have just a little chat about the weather or something interesting that has happened just near you. You don’t have to take phone numbers if you don’t want to. The practice is important, overcoming your fear of communication. It will amaze you how much easier it meeting new women will become.

*And there’s always fear of rejection. The mistake most people allow when being rejected is letting the doubt and frustration take over their emotions. That only deepens the problem. Actually, every rejection has to be used as an unprecedented possibility to learn and to stimulate your motivation, not the opposite - to bring you down mentally. Actually most of the times the mistake may not be in you! The girl could be having a bad day, or has torn her skirt and is embarrassed , or is a sociopath that hates all human kind. Or it could be that she is a sociopath that hates all man kind, that is having a bad day and has just torn her skirt . Anyway it’s her mistake to have let you go…

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How to Get Rid of Fat - 5 Strategies That Really Work
By [http://ezinearticles.com/?expert=Jack_A_Black]Jack A Black

Nobody who can lift 400 pounds didn’t start with that weight! It Just doesn’t work that way! It’s necessary to build up the weight gradually, when working in the gym you have to overcome smaller obstacles at first, and THEN move your way up to the big and heavy weights.

It’s the same concerning losing body fats. I’m sure that, this problem often troubles you after overeating or after the holiday period. Look at what formless mess of a body your gluttony has brought you! You can’t just pick one FAST way of getting rid of all that fat and hope that you will tighten that pot belly.until it’s “Beach Time”. It is necessary to  WORK on that.  As with training and working out in the gym, the constant  adding of new variants to your program will not only increase the fat burn process, but it will avoid your organism getting used to a certain method. I can help you with my three week program to build a serious motivation for losing body fat.

Week One. Strategy One. Reduce the amount of the carbohydrates by HALF.

When the income of carbohydrates is reduced, the organism turns it’s focus to fats to charge with energy. That is why to burn a certain amount of fats, reduce the income of carbohydrates dramatically. In our case - reduce it by half for four days while at the same time continue your standard workout plan (if you are working out). This does not only decrease the number of calories, but also helps the control of insulin - the hormone which is secreted during the consumption of carbohydrates, which might lead to appetite increase. How do you  decrease the carbohydrates income in half? It’s quite simple, instead of eating a whole , sesame ring, eat only half, instead of ordering a medium portion of spaghetti, order a small one.  On the other side maintaining a low carbohydrate diet for a long period of time can have unwanted consequences, like slowing your metabolism. Thats why it is wise to return to your normal rations after four days.

Strategy Two. Increasing the levels of the Growth Hormone (GH).

The Growth hormone (GH) or somatotropin (STH) is a protein hormone which stimulates growth and cell reproduction in humans and other animals. The burning of fats depends on calories but also on hormones. To simplify things and to make hormones work in your gain, exclude the carbohydrates from your last meal for the day (usually dinner), in order to shorten calorie income. When you go to bed with a decreased level of blood sugar in result of the avoidance of carbohydrates in your last meal, the organism is more susceptible to increase the production of the Growth Hormone. GH accelerates fat burning through speeding up your metabolism and aiding muscle growth.

Week Two. Strategy Three. Do cardio workouts two times a week.

Many programs designed for fat burning use shocking methods, recommending not only drastic diets, but continuous, heavy cardio workouts. The truth is that you don’t need lots of cardio to burn fat, if your diet plan is solid enough. Burning fat is a long process , a result of what you eat and how much you eat, connected with intensive physical working out. Of course cardio certainly has it’s application and a stimulating part in this process. In moderate doses cardio lets you overcome the loss of body fats, without having to change your diet too drastically. This week do two (only two !) light cardio workouts , 30-40 minutes each. This is completely satisfactory to make fat loss easier. Remember, your organism isn’t a machine, if you try to force the process, this may have side effects and can also lead to slowing down of your metabolism and decreasing the amount of calories burned in response to the workout and diet.

Strategy Four. Rip yourself up with protein.

During the second week, after decreasing the number of carbohydrates and increasing the amount of cardio, your organism will start looking for body fats using them as fuel. Unfortunately muscle tissue is often the first in line source for energy returns. You can reduce this effect, by increasing your usual protein reception with about 50 grams a day. Add a protein shake (or two), or increase your protein income with your before and after workout meals with 25 grams each. This may be a soup spoon full of whey protein, or 120 grams of chicken, fish or any other fat free meat.

Week Three. Strategy Five. Burn!

Unfortunately most people make mistakes in their desire to take supplements, designed for burning fats, without at the same time following a proper diet. If you have done as I told you, you’ve put your organism in “fat-burn” mode. After the first four steps, one appropriate way of burning fats will do you very good work. Look for something in your kitchen that includes ingredients like green tea and caffeine which increase fat burning and not allowing calories to pile up in your organism by the form of body fats. The biggest advantage for delaying the intake of fat burning substances until the third week is that your organism has already taken the right course, following the diet plan. Taken a little extra help will lead to even greater results.

See? Getting rid of body fats isn’t hard. But it’s not as fast as you would like it to be. So take it slow, one step at a time and you will achieve amazing results in just a few weeks!

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Gain Weight And Muscle Mass - Quick Tips
By [http://ezinearticles.com/?expert=Jack_A_Black]Jack A Black

So you’re visiting the gym, struggling to stack on those healthy pounds. Good job! This is probably the best ways to gain weight. You’re slowly building muscle mass and body strength. There aren’t  any downsides to this new regimen. But, it’s not stopping there. At this point you’re probably over-slim for a few possible reasons. One is genetics. It could run in your gene pool. Then it could be your metabolism. If your’s is high, then it’s a bit hard to keep up with. Finally, you just may not be eating enough or the right foods.

Here’s the truth; to gain mass, you have to consume more calories than your body can burn. Along with lifting weights, this is one of the best ways to gain weight in a healthy way. Now all you need is a healthy diet and great supplements. I recommend you to have three low saturated fat, high protein meals each day. You need protein and carbs for energy and muscle repair. On top of this, you should add three supplements per day. Try whey protein powder. This is a great way to get the protein you need for building lean mass. You can mix it with skim milk, juice or water to make a quick shake.

Oh, and don’t forget to take daily those multivitamins. Your body will crave all the nutrients it can get for recuperation from weight training. This puts you at six meals per day. Therefore you shouldn’t be paying attention to the standard daily nutrition recommendations. It doesn’t apply to you when you’re tackling ways to gain weight.

To eat anything and everything is NOT a good plan. This may have been one of the best ways to gain weight in the past, but now we know better. Look for organic foods and healthy supplements. Try to avoid high levels of fat, sugar and sodium. You’ll be packing on the muscle in no time.

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Body Building
By [http://ezinearticles.com/?expert=John_B_Stevens]John B Stevens

Body building is a process of increasing muscle hypertrophy to its maximum level through weight training, adequate caloric intake, and enough rest. Body building may also be a competitive sport wherein body builders – individuals who participate in this type of activity – are judged by a panel based on their physique and aesthetic appearance.

Competitive body building is a sport wherein body builders aim to acquire, develop, and maintain a pleasing body and balanced physique based on body building standards. Competitors involved in this sport show off their physique by carrying out a number of poses which they practice regularly when preparing for a body building competition. These poses have a great effect on how the body builders are judged.

The body builder’s shape and size has more significance than the weight he can lift at any one time. The world of competitive body building involves a strict training routine, with a stringent diet, and a lot of discipline. Body building should not be confused with other sports such as power lifting or weight lifting as these sports require a very different approach and are based on different principles.

There are several areas to competitive body building. Body builders can participate in professional body building, natural body building, teenage body building, and female body building.

-    Professional body building

Professional body building involves competitions sanctioned by the IFBB. Only body builders who have won qualifying rounds of competitions as an amateur competitor and have earned a professional card issued by the IFBB can participate in these types of competitions.

Body builders who place in these competitions will then have the opportunity to compete for the title of Mr. Olympia – considered as the highest honor in this field of body building.

-    Natural body building

Natural body building is a form of competitive body building that is more concentrated on a healthy lifestyle as compared to other areas of body building. Participants of natural body building competitions are regularly tested for substances that are illegal in the field. Substances considered to be illegal in the world of natural body building are those that are prohibited by regulatory organizations. The list of illegal substances may vary from federation to federation but usually include anabolic steroids, diuretics, and prohormones. Body builders who are found to be positive in the use of any of these substances will be banned from any future competitions. Testing is usually done using urine samples, but a lie detector or polygraph test is also performed.

-    Teenage body building

Younger body builders may also compete in teenage body building. Most of the professional body builders started in this field while still in their teens.

-    Female body building

Women started to participate in body building competitions in the seventies. Recently, more women are opting to train and exercise using weights to achieve a more attractive physique and to avoid bone loss. Although some women fear that the use of weights will make them look bulky, getting involved in strength training provides a host of benefits such as an increase in muscle strength, better balance, increase in bone mass, and prevention of bone loss.

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John Stevens

Bodybuilding Champion

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Natural Bodybuilding - Natural Bodybuilding is Better Than Steroids!
By [http://ezinearticles.com/?expert=John_B_Stevens]John B Stevens

Natural bodybuilding refers to one of the many types of body building. Generally, the term natural body building relates to body building without the use of performance enhancement drugs such as human growth hormones and anabolic steroids. These substances are considered to be illegal in the area of natural body building.

Natural body building is not exclusive to the avoidance of illegal substances banned by organizations such as World Natural Bodybuilding Federation (WNBF), International Natural Bodybuilding Association (INBA), and Organization of Competitive Bodybuilders (OCB). Natural body building may also refer to individuals who engage in rare activities such as avoiding legal substances that occur naturally but have been prepared in an unnatural manner such as vitamin supplements created in laboratories and made from livers of animals. Other natural body builders also avoid legal and natural substances that are given to them in an unnatural form such as whey protein presented as powder. Vegetarians or individuals who avoid eating any animal products may also be referred to as natural body builders.

Body building is not just about developing muscle, it is about building a better quality of life. The use of vitamins and natural supplements are a great way to engage in a natural body building program. Vitamins are an integral part of the body building training routine. Vitamins are always very important whether the focus of your regimen is natural bodybuilding or not. Vitamins are calorie free substances that aid the body in performing its essential functions. Vitamins aid in the processing of carbohydrates, fat, and proteins.

Though the excessive or deficient intake of vitamins may cause some diseases, taking vitamins in the recommended normal amounts is guaranteed to make you healthier. Vitamins affect body building goals and results without putting you at risk for any serious side effects. Here is a list of some essential vitamins and their effects on the results of your body building regimen:

-    B Vitamins – typically, this group of vitamins help in the maintenance of the digestive system.

-    Vitamin C lowers the levels of cortisol in the body which is linked to stress. Vitamin C also increases testosterone levels which in turn can increase the results of your body building training. Vitamin C also aids in the prevention and recovery of any injuries through the production of collagen.

-    Vitamin E keeps the immune system strong. Having a healthy immune system is crucial to any body builder since body builders put their body through a lot of stress.

-    Vitamin A contributes to the production of glycogen, a substance that stores energy – especially useful when undergoing intense and strenuous activities. Vitamin A also helps in synthesizing protein which is a vital component in building muscle.

Body building can help improve your lifestyle in many different ways. For aside from keeping you healthy, it also helps in the development of dedication, focus, motivation, and discipline needed to achieve your goals in life, be it professional or personal. Engaging in body building and practicing the dedication and discipline that it requires can be applied to all aspects of your life.

To learn everything about [http://www.bodybuilding-guru.com/]Nautral Bodybuilding and techniques to use to stack on pounds of lean muscle mass in just weeks, simply visit [http://www.bodybuilding-guru.com/]Bodybuilding Guru at http://www.bodybuilding-guru.com

John Stevens

Bodybuilding Champion

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How To Gain Weight Fast!
By [http://ezinearticles.com/?expert=Thomas_Sinfield]Thomas Sinfield

You have to understand the process of building muscle if you looking to gain weight fast. A lot of people really struggle to put on weight, but once you understand how the body works you will start to understand how easy it is to gain weight quickly.

I have created a simple 3 step process that will be the cornerstone of your success. Once you understand how these three components work together you will be on your way to gaining weight and bulking up quickly.

Here’s the process:

1) Train hard and heavy.

You need to continually be pushing your body. Your muscles will only build if you give them a reason too. Your body adapts to your training and starts to get comfortable if you stay at the one intensity. So keep adding extra weights and pushing your body to the max.

2) Get the right quantity of nutrients into your system.

You need to feed your body with the right amount of nutrients to allow your body to rebuild after a hard and heavy training session.  The work out will tear your body down, you the nutrients act as a fuel to keep your body going, and rebuild. So plenty of good quality nutrients.

3) Make sure you get plenty of rest.

After you have trained your body it is in a state of chaos, and pretty much broken down. You need to give your body the chance to use the nutrients and rebuild the muscle before you go and do it all over again.

The relationship of the nutrients only works when your body is resting, and it is essential if you are wanting to gain weight.

Want to learn more about gaining weight and building muscle? Visit http://www.gain-weight.info

Article Source: http://EzineArticles.com/?expert=Thomas_Sinfield [http://ezinearticles.com/?How-To-Gain-Weight-Fast!&id=770359 ]http://EzineArticles.com/?How-To-Gain-Weight-Fast!&id=770359

One Little Secret About Muscle Building That BodyBuilding Programs Don’t Mention

By Nick K

I know even before you read this article you would be more than willing to jump in to find out what that muscle building secret actually is and why after all it is not mentioned in bodybuilding programs. The truth is that, that secret is no secret. Almost everybody knows it but does not really captures its importance. Not to test your limits of patience, I will mention it straight - Water. Cool, isn’t it.

I don’t need to mention that water is important, you won’t be living without it any ways. Each of your body part will needs it and so each function of your body depends on water for one or the other reasons. And, it is a hundred percent true case where more is better. Still it is hard to comprehend who do people neglect it all together.

So the million dollar question is why don’t you drink more water? My question is specially for those people who do regular workouts and are trying to build muscles faster especially the beginners.

If you are still not into habit of drinking water while you workout than it is a habit that you should get into. Keep a water bottle with you and make sure it is never empty while you are doing your workouts. Take a sip or two between workouts when you rest. This is one healthy habit in the process of muscle building that will take you a long way towards owning a good physique. Water provides immense benefits to your body and is one of the most important ingredients of your body (think blood). Don’t keep your body in a dehydrated state when you are going for workouts. Your muscles won’t like it and are less likely to respond in a positive manner.

Water is one important thing to add to your workout checklist.

I recommend muscle building programs like The Musclehead or Truth About Building Muscles. If you need you can go through this musclehead review. Similarly you can read this review of truth about building muscle. Another good program that has a lot of fitness related stuff is the no-nonsense muscle building

Nick Clipton

Article Source: http://EzineArticles.com/?expert=Nick_K
http://EzineArticles.com/?One-Little-Secret-About-Muscle-Building-That-BodyBuilding-Programs-Dont-Mention&id=769733

Yes, You Can Build Muscle-Lose Fat at the Same Time
By [http://ezinearticles.com/?expert=Scott_Abbett]Scott Abbett

When I was just a youngster in my twenties, I desperately wanted to gain muscle mass. Like many guys at that age, I longed to have big arms, wide shoulders, powerful and sweeping thighs, and a V-shape that tapered down to a small waist.

Unfortunately, that’s not how I looked. When I glance at old pictures, it appears that I was fooling myself into believing I looked less like the Pillsbury Doughboy than I really did. What was wrong? I pumped iron, downed high quantities of protein, ingested carbs during the so-called “two-hour window” after my workout. And most importantly in my mind; I kept my calorie intake high because all the available information said I needed to “bulk up” – to eat many more calories than I was burning so I could gain that desired muscle mass.

Now in my forties, I’m easily gaining natural muscle that I longed for twenty years ago. Not only that, I’m doing it while staying lean. Just recently, I decided to lean down even further – getting my body fat down in the mid-single digits. I was actually gaining strength and muscle while doing it.

How can that be? We’re told over and over that in order to gain muscle size, we need to eat a lot. Oh… and if you have a “fast metabolism” (i.e. blessed with really low body fat), they’ll tell you to turn yourself into a gorging pig because that’s the magic bullet for “getting big”… right? Well, that will get you “big”, but not with the kind of size that helps you land dates on Saturday night.

The fast metabolism people are being told to eat a lot more calories than they burn so they can gain muscle. They are assured by their muscle building gurus that they’ll go to a different phase after they’ve gained the muscle; a phase in which they’ll burn the fat.

Those with unwanted body fat are being told they’ll need to focus on losing the fat before they can gain any appreciable muscle. It’s said that the restrictive diet they’ll need to adhere to will prevent them from gaining muscle size.

So here’s a quiz question: If the skinny person can’t gain muscle without eating a lot of excess calories and the fat person got fat by eating excess calories, how is the former fat person ever going to gain muscle without gaining back fat and how is the skinny person going to lose fat once he’s “bulked up” without ending up skinny again? Maybe someone’s feeding us something other than food.

The answer: Fat and muscle are completely different tissues sitting side-by-side on the body. Don’t confuse the method by which one is gained or lost with how the other one is. If you’re slender and you shovel down truckloads of extra calories while inadvertently missing the ideal muscle breakdown/recuperation ratio, you’ll just end up fat.

Here’s a question for the “fast metabolism group”. Have you ever followed the advice of bodybuilding experts and didn’t gain the muscle you expected? You know the advice I’m talking about; eat A LOT of food, train “HEAVY” (relative term – how about “make heavy weights into light ones”?), use big compound exercises, try to sit on your ass as much as possible, and uh… set your alarm to go off in the middle of your sleep so you can chug some 2AM whey protein. Ugh… I don’t know about you, but you’ll never pull me out of a good night’s sleep just to force down some chalky powder.

Would you like to know what doing tons of compound exercises, forced reps, three, four and five-day splits and eating a lot of calories did for me? It turned me from a slim guy into a fat guy. When it was time to lose the fat, the muscle gains were disappointing. Anyone who’s been to my website can attest; whatever muscle was lying dormant under my body fat – it didn’t amount to much.

So the big question: How did I recently gain strength and muscle size while getting super lean?

I did it by eating slightly more protein than usual. I used 45 minutes of low-intensity cardio work to burn fat as soon as I got up in the morning. Above all, I made sure my muscles continued to be trained and recuperated at the ideal ratio and in my unorthodox manner. That’s what’s more important than adhering to some precise caloric regimen.

I’ll never again listen to anyone who claims you can only do one or the other; you CAN gain muscle and lose fat (or remain lean) simultaneously.

Scott Abbett is the author of HardBody Success: 28 Principles to Create Your Ultimate Body and Shape Your Mind for Incredible Success. To see his personal transformation, visit [http://www.hardbodysuccess.com/]www.hardbodysuccess.com

Article Source: http://EzineArticles.com/?expert=Scott_Abbett http://EzineArticles.com/?Yes,-You-Can-Build-Muscle-Lose-Fat-at-the-Same-Time&id=775272

How To Become Fit Fast And Build Muscle
By [http://ezinearticles.com/?expert=Damian_Power]Damian Power

If you are wanting great results without wasting time, in your own home. A work out routine that does not take long and can be integrated with even the most hectic life style with great results.

This system of training is very intense but well worth the results. Most people think that in order to be fit they must exercise often or everyday go for walk, runs or go to the gym. But this is not so using this system you can exercise 3 times a week for 45min.

But exercising like this can be dangerous without the right techniques and advice. The way the workout works is on the basic principle of weight over reps which will make you sweat buckets and burn that fat, tone and build muscle fast which is what were looking for,

This is not for everyone as it can be quite hard you will be pushing yourself hard but the harder you do the faster the results will show. For older people this can be dangerous as you are not as young as you use to be and injuries can happen quite easily such as torn ligaments and slipped disc. Which is why the training program is so important knowing your limits can be hard but we will be able to show you how to train safely in you own home.

Using Turbulence Training you can achieve that body you want, that fitness and health that comes with the training have more energy and strength than ever before. If you decide to choose this system of training and stick with it for only one month you feel the difference and want to continue and you will look and feel great.

To Learn more : [http://dpowermarketplace.blogspot.com/]Click Here!

I personally use this system and love it, as I have very little time on my hands.
This is a way for me to get the most out of my body, and not feel guilty as i did before about not being in shape which can have a very negative affect on your personality.
I personally felt ugly and to feel like that about yourself is not right.
But now i am so positive in all aspects of life.

So if you feel unhappy about your health or want to build muscle and look the way you want i would definitely suggest this system for you.

Thank you and i hope you achieve what you want out of life.

Article Source: http://EzineArticles.com/?expert=Damian_Power http://EzineArticles.com/?How-To-Become-Fit-Fast-And-Build-Muscle&id=772009

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Fast Muscle Building For Hard Gainers!
By [http://ezinearticles.com/?expert=Thomas_Sinfield]Thomas Sinfield

Are you one of the many people out there struggling with your weight? Lack of weight that is! You are constantly complaining that you are too skinny, and that no matter how much food you eat, or how hard you train, you cannot seem to gain any weight.

Wouldn’t you just love to add another 10 pounds of muscle mass? But usually it just ends in disapointment when you check the scales and see the same weight as always. It makes you want to feel like quitting, or spend more time in the gym because you think that more gym time will result in extra muscle mass.

But don’t give up. There is hope for you! You can gain weight quickly but you have to train intelligently.

Here are 4 simple weight gain tips:

1. Workout Less;

Yes it does say ‘less’. Working out less is the key in helping hard gainers to break through the thresh hold. Straight away lower you body building sets to one per exercise, and only 2-3 exercises per muscle group. Once you have decreased you sets, it is essential to increase your intensity. This means performing the set until you feel your muscle is about to fail you.

2. More Days Off;

Since you are increasing your intensity it is vital that you take even more days off between training sessions to allow your muscles the time to grow, and recuperate. By working out less you are also burning less calories, allowing those calories to be used for muscle growth.

3. Limit Cardiovascular Exercise;

Any cardiovascular exercise will burn calories that you need for muscle growth. So limit any cardiovascular training to an absolute minimum.

4. Determine Calories Needed;

You have to start eating more calories! If you are limiting your cardiovascular exercises and eating more calories you will have an excess supply of calories that can be used to gain weight and repair your muscles.

It is recommended that you eat at least 500 calories more than you are currently eating to start gaining weight. If you are having difficulties eating more, use supplement shakes to help.

Want to learn more about gaining weight and building muscle? Visit: http://www.gain-weight.info

Article Source: http://EzineArticles.com/?expert=Thomas_Sinfield [http://ezinearticles.com/?Fast-Muscle-Building-For-Hard-Gainers!&id=770866 ]http://EzineArticles.com/?Fast-Muscle-Building-For-Hard-Gainers!&id=770866

The Top 5 Most Effective Abdominal Exercises
By [http://ezinearticles.com/?expert=Ben_Stacy]Ben Stacy

If you had to pick one part of your body that you would change, what would it be?  For many of us the answer is our stomachs.  We all want to have ripped abs to complement our Greek god-like physique, but oftentimes the workouts we do are ineffective and merely slow the growth of our belly fat at best.  Sound familiar.

The truth is that many people are strongly motivated to lose weight, bulk up, and have a physically fit body, but the reason why they don’t is because the exercises that they are doing are not good enough.  Luckily, there are abdominal exercises which are proven to be extremely effective in developing core muscle strength, and most of them do not require any sort of equipment at all.

1)    Hanging Leg-Raises:  A strenuous exercise, the hanging leg raise is a product of true gymnasts.  All you need is a chin-up bar or equivalent setup.  Grab the bar with an overhand grip about shoulder width apart, and while bending your knees raise your hips and curl your back as you bring your thighs to your chest.  Lower slowly, and repeat.

2)    Fat-Bar Holds:  Again with a chin-up bar or equivalent, hold onto the bar with an overhand grip and hang with your arms and body completely straight.  Hang for as long as possible until you can’t hold on any longer, then rest for a minute and repeat.  Remember you want to improve your strength, so aim to hang for a longer amount of time during each rep.

3)    Overhead Reverse Lunge:  All you need for this exercise is a light barbell or long wooden pole or equivalent.  Hold the bar high above your head with arms straight, and step backward with one leg and slowly lower your body until your knee is bent at a right angle.  Do multiple sets of 15-20 reps with rests in between.

4)    Leg Raises:  While lying on your back extend your legs and raise them off the floor to the highest degree while keeps your knees only slightly bent.  Slowly bring your legs back down towards the ground, at about 6 inches from the ground, curl your legs towards your chest.  Repeat 15-20 times.

5)    Planks:  While in push-up position, bring your arms in close to your chest, elbows tucked in and fists up near your face.  Raise your body up off the ground and maintain a straight “plank-like” posture for 60 seconds.  Only your toes and forearms should be touching the ground.  After each rep, switch positions.  Flip over and have your back towards the ground and chest pointing skyward, again only your feet and forearms should be touching.  Keep your back straight and hold position for 60 seconds.

These 5 simple exercises can be done in your house or outside which makes them convenient.  Also, remember that these abdominal exercises must be executed with proper form.  Don’t push yourself to do more reps or an extra set of an exercise if you feel like your are unable to do it properly; you’ll just end up hurting your body more than helping it.

Ben Stacy writes health and fitness articles for a number of publications, and he maintains his on website, Keys to Building Muscle.  If you are interested and would like to learn more tips and techniques, please visit http://keystobuildingmuscle.blogspot.com

Article Source: http://EzineArticles.com/?expert=Ben_Stacy http://EzineArticles.com/?The-Top-5-Most-Effective-Abdominal-Exercises&id=645534

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How to Build Bigger Muscles Using The “100 Reps” Method
By [http://ezinearticles.com/?expert=Jack_A_Black]Jack A Black

No, not in a training session, not in one set! If you have been in the sports circles of bodybuilding for a long time now, then you must have heard of this conception before. Even the guys who have been working out in the same gym you’re working out as well probably have tried the “100 repeats” technique from time to time.

The larger part of the hardcore bodybuilders have rejected this technique. If you look it from a realistic side - it’s because of the marathon of repeats. This absolutely is in opposition of the all-known logic - fewer repeats, bigger weights - equals bigger muscle growth. How can a 100 repeats set be effective for building muscle when you have to pick a very light weight in order to complete it? The lack of research concerning this method leaves us to ponder a bit over “is it worth it or not”. The comparison between the flaws and the advantages will give us a clear picture of whether the technique is of benefit.

What is written until now about this method may be wrong but we would like to say that we found a way to improve it ’s efficiency significantly. We have managed to increase the level of intensiveness to the maximum which stimulates the muscle growth process. We will present you a whole different way of looking at the “100 reps” method, so you can find how to use it to achieve maximum results.

THE 30% RULE.  Firstly we would like to clarify something that often is left misunderstood in the old method. In it you don’t have to pick a weight light enough to do a 100 reps in only one set without interruption. You have to choose a weight so that you can do about 70-80 reps ( namely 20-30% of the weight with which you can do ten reps). To sum the reps to a total 100 you have to do as much as you possibly can with this weight. When you feel you can’t do a rep more, you should take a break for so many seconds that are left to add to the reps you just did to make 100. After waiting that long, then make the rest of the reps up to 100. For example if you have reached 75 reps, get a break for 25 seconds and then do the remaining 25 reps.

Most bodybuilders who use this technique do just one set like this for one type of exercise and 1-3 for a separate muscle group. If you don’t know nothing about the muscle structure you might be wondering - how can a weight so light stimulate muscle growth? First of all it should be marked that a weight with which you can do 1-6 reps is best for training muscle strength, and a weight that you use for maximum 7-12 reps is best for muscle growth. A weight which is above the 12 reps limit is best for muscle endurance. This is why so many experts claim that the old “100 reps” method is obsolete  and is just a waist of time. But think about this - athletes who work only for endurance usually aren’t concerned about muscle size. You may add that bodybuilders on the other hand who make reps in the interval 15-25, actually also massively advance in their muscle mass. Recent studies show that athletes that are being put under surveillance with adding a set of 25-30 reps after they have done five sets with 5 reps each, have shown greater muscle growth in comparison to athletes that have just done 5x5 sets as well. Sure 25-30 is very far away from 70-100 which makes it impossible for those two studies to support the old “100 reps” method. Only the people working in the gym can support it by indicating the benefits of it.

One of the great benefits of the “100 reps” technique is the change of your normal workout plan. Ask any veteran bodybuilder about stressing your muscles and he will say nothing but in agreement in his response. The muscle is like the humans brain, if it does something long enough it gets BORED. And with that boredom comes a halt to muscle growth, unless you stress your muscles with a different approach.

Stimulating the muscle fibre. When you do the “100 reps” method you stimulate each and every muscle fibre in the muscle group you are training. That is so because during the long time of work the overworked muscle fibres stop working, which causes other muscle fibres which were firstly excluded from the workout process to start working in order the movement to continue ultimately resulting in greater muscle growth.

Micro Traumas.  When the “100 reps” method is used it not only causes all muscle fibres to take part in the workout but it also causes micro traumas in most of them. That will result in feeling your muscles more pumped up and have a stronger muscle fever afterwards. Muscle fever and the pain in the muscle it causes is not only a sign for a good workout. It also means that micro traumas have appeared in the bigger part of the muscle fibres. One of the way that muscles grow is by replacing the traumatized fibres with new - bigger and stronger ones.

Higher level of the Growth Hormone. The more reps in the method and the short breaks, stimulate a larger secretion of the Growth Hormone during the workout. Because the Growth Hormone is considered to be one of the reasons for muscle growth, we think that it is a good idea to put the “100 reps” method in your workout program from time to time.

More blood in the muscles. The fourth benefit in using this method is that an increasing of the blood vessels occurs,  this way supplying the muscles with the needed nutritious supplements. The result of supplying more oxygen and blood to the muscles cells immediately leads to better growth.

Overall the “100 reps” method will help you build your muscles faster if used correctly and wisely. It is a very good alternative when you feel your muscles are bored of the same old workouts. It has proven to many it’s effectiveness and it is up to you to go and try it out yourself.

I Have Dedicated My Life to Improving my Body and Way of Life. If you Found my Article Beneficial And Want to Learn More Techniques for Building Your Muscle Mass visit me at my site - http://buildmusclefastthetruth.blogspot.com/

Article Source: http://EzineArticles.com/?expert=Jack_A_Black http://EzineArticles.com/?How-to-Build-Bigger-Muscles-Using-The-100-Reps-Method&id=769050

How to Build Bigger Muscles Using The “100 Reps” Method
By [http://ezinearticles.com/?expert=Jack_A_Black]Jack A Black

No, not in a training session, not in one set! If you have been in the sports circles of bodybuilding for a long time now, then you must have heard of this conception before. Even the guys who have been working out in the same gym you’re working out as well probably have tried the “100 repeats” technique from time to time.

The larger part of the hardcore bodybuilders have rejected this technique. If you look it from a realistic side - it’s because of the marathon of repeats. This absolutely is in opposition of the all-known logic - fewer repeats, bigger weights - equals bigger muscle growth. How can a 100 repeats set be effective for building muscle when you have to pick a very light weight in order to complete it? The lack of research concerning this method leaves us to ponder a bit over “is it worth it or not”. The comparison between the flaws and the advantages will give us a clear picture of whether the technique is of benefit.

What is written until now about this method may be wrong but we would like to say that we found a way to improve it ’s efficiency significantly. We have managed to increase the level of intensiveness to the maximum which stimulates the muscle growth process. We will present you a whole different way of looking at the “100 reps” method, so you can find how to use it to achieve maximum results.

THE 30% RULE.  Firstly we would like to clarify something that often is left misunderstood in the old method. In it you don’t have to pick a weight light enough to do a 100 reps in only one set without interruption. You have to choose a weight so that you can do about 70-80 reps ( namely 20-30% of the weight with which you can do ten reps). To sum the reps to a total 100 you have to do as much as you possibly can with this weight. When you feel you can’t do a rep more, you should take a break for so many seconds that are left to add to the reps you just did to make 100. After waiting that long, then make the rest of the reps up to 100. For example if you have reached 75 reps, get a break for 25 seconds and then do the remaining 25 reps.

Most bodybuilders who use this technique do just one set like this for one type of exercise and 1-3 for a separate muscle group. If you don’t know nothing about the muscle structure you might be wondering - how can a weight so light stimulate muscle growth? First of all it should be marked that a weight with which you can do 1-6 reps is best for training muscle strength, and a weight that you use for maximum 7-12 reps is best for muscle growth. A weight which is above the 12 reps limit is best for muscle endurance. This is why so many experts claim that the old “100 reps” method is obsolete  and is just a waist of time. But think about this - athletes who work only for endurance usually aren’t concerned about muscle size. You may add that bodybuilders on the other hand who make reps in the interval 15-25, actually also massively advance in their muscle mass. Recent studies show that athletes that are being put under surveillance with adding a set of 25-30 reps after they have done five sets with 5 reps each, have shown greater muscle growth in comparison to athletes that have just done 5x5 sets as well. Sure 25-30 is very far away from 70-100 which makes it impossible for those two studies to support the old “100 reps” method. Only the people working in the gym can support it by indicating the benefits of it.

One of the great benefits of the “100 reps” technique is the change of your normal workout plan. Ask any veteran bodybuilder about stressing your muscles and he will say nothing but in agreement in his response. The muscle is like the humans brain, if it does something long enough it gets BORED. And with that boredom comes a halt to muscle growth, unless you stress your muscles with a different approach.

Stimulating the muscle fibre. When you do the “100 reps” method you stimulate each and every muscle fibre in the muscle group you are training. That is so because during the long time of work the overworked muscle fibres stop working, which causes other muscle fibres which were firstly excluded from the workout process to start working in order the movement to continue ultimately resulting in greater muscle growth.

Micro Traumas.  When the “100 reps” method is used it not only causes all muscle fibres to take part in the workout but it also causes micro traumas in most of them. That will result in feeling your muscles more pumped up and have a stronger muscle fever afterwards. Muscle fever and the pain in the muscle it causes is not only a sign for a good workout. It also means that micro traumas have appeared in the bigger part of the muscle fibres. One of the way that muscles grow is by replacing the traumatized fibres with new - bigger and stronger ones.

Higher level of the Growth Hormone. The more reps in the method and the short breaks, stimulate a larger secretion of the Growth Hormone during the workout. Because the Growth Hormone is considered to be one of the reasons for muscle growth, we think that it is a good idea to put the “100 reps” method in your workout program from time to time.

More blood in the muscles. The fourth benefit in using this method is that an increasing of the blood vessels occurs,  this way supplying the muscles with the needed nutritious supplements. The result of supplying more oxygen and blood to the muscles cells immediately leads to better growth.

Overall the “100 reps” method will help you build your muscles faster if used correctly and wisely. It is a very good alternative when you feel your muscles are bored of the same old workouts. It has proven to many it’s effectiveness and it is up to you to go and try it out yourself.

I Have Dedicated My Life to Improving my Body and Way of Life. If you Found my Article Beneficial And Want to Learn More Techniques for Building Your Muscle Mass visit me at my site - http://buildmusclefastthetruth.blogspot.com/

Article Source: http://EzineArticles.com/?expert=Jack_A_Black http://EzineArticles.com/?How-to-Build-Bigger-Muscles-Using-The-100-Reps-Method&id=769050

Bodybuilding - Having the Best Body Possible
By [http://ezinearticles.com/?expert=John_B_Stevens]John B Stevens

Bodybuilding is the process of developing muscles by working out and changing one’s diet in order to gain more muscle mass. Bodybuilding is often called hard gaining which indicates a strict regime customized for an individual who is not likely to acquire a lot of muscle mass. Individuals, both male and female, may participate in bodybuilding as a recreational activity or as a competitive sport.

As a sport, body building is referred to as competitive body building and involves having a body builder display his or her physique to a panel of judges through a series of poses intended to emphasize specific groups of muscles. These poses are a considerable part of competitive body building and most participants spend a lot of time perfecting these poses. The judges in body building competitions give points based on aesthetic appearance which may be enhanced through the use of tanning lotions and good lighting.

Body building is mostly focused on aesthetics and the balance of muscle mass, and should not be confused with sports such as weight lifting and strong man competitions as participating in body building competitions requires neither strength nor agility. As of the moment, there is a campaign to include competitive body building in the Olympics; however, some sectors are against this as they view body building as a non-athletic contest.

A number of techniques for body building are designed to be used in developing and sculpting muscle mass. These techniques may be applied both in the competitive area of body building as well as for individual use. The most common technique in body building is to gain as much muscle mass as possible for long periods of time, focusing on enhancing the ability to lift more weight every week. Upon reaching a threshold, or when a competition is nearing, the focus is then turned to sculpting the muscle mass that has been gained.

Some body building experts promote training programs that involve lifting moderate weight with more repetitions per set to be followed by the intermittent high weight sets. Other experts support concentrating on doing heavy weights with fewer repetitions and fewer sets.

Getting involved in body building requires an increase in vitamin, mineral, and protein intake. There is a wide array of body building supplements available in the market for beginners. Chemical-based supplements are also available; however, these are not recommended for a variety of health related reasons and the use of these substances is considered illegal in the world of competitive body building.

All in all, the most effective manner of engaging in body building is to consider and experiment on all available work outs to determine what works best with your body. Combine the most effective work out with the best possible diet to get the most satisfying results.

To learn everything about [http://www.bodybuilding-guru.com/]Bodybuilding Supplements and techniques to use to stack on pounds of lean muscle mass in just weeks, simply visit [http://www.bodybuilding-guru.com/]Bodybuilding Guru at http://www.bodybuilding-guru.com

John Stevens

Bodybuilding Champion

Article Source: http://EzineArticles.com/?expert=John_B_Stevens http://EzineArticles.com/?Bodybuilding—Having-the-Best-Body-Possible&id=776747

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How To Become Fit Fast And Build Muscle
By [http://ezinearticles.com/?expert=Damian_Power]Damian Power

If you are wanting great results without wasting time, in your own home. A work out routine that does not take long and can be integrated with even the most hectic life style with great results.

This system of training is very intense but well worth the results. Most people think that in order to be fit they must exercise often or everyday go for walk, runs or go to the gym. But this is not so using this system you can exercise 3 times a week for 45min.

But exercising like this can be dangerous without the right techniques and advice. The way the workout works is on the basic principle of weight over reps which will make you sweat buckets and burn that fat, tone and build muscle fast which is what were looking for,

This is not for everyone as it can be quite hard you will be pushing yourself hard but the harder you do the faster the results will show. For older people this can be dangerous as you are not as young as you use to be and injuries can happen quite easily such as torn ligaments and slipped disc. Which is why the training program is so important knowing your limits can be hard but we will be able to show you how to train safely in you own home.

Using Turbulence Training you can achieve that body you want, that fitness and health that comes with the training have more energy and strength than ever before. If you decide to choose this system of training and stick with it for only one month you feel the difference and want to continue and you will look and feel great.

To Learn more : [http://dpowermarketplace.blogspot.com/]Click Here!

I personally use this system and love it, as I have very little time on my hands.
This is a way for me to get the most out of my body, and not feel guilty as i did before about not being in shape which can have a very negative affect on your personality.
I personally felt ugly and to feel like that about yourself is not right.
But now i am so positive in all aspects of life.

So if you feel unhappy about your health or want to build muscle and look the way you want i would definitely suggest this system for you.

Thank you and i hope you achieve what you want out of life.

Article Source: http://EzineArticles.com/?expert=Damian_Power http://EzineArticles.com/?How-To-Become-Fit-Fast-And-Build-Muscle&id=772009

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Best Exercises - The Five Best Exercises For Your Body
By [http://ezinearticles.com/?expert=Jason_Papa]Jason Papa

Their will be no nonsense in this article, I am going to tell you the best exercises available to you.

Every time you go to the gym at least three of these five exercises should always be incorporated into your routine.

Not seeing results? Probably because your using too many exercises that imbalance your body. The best exercises use almost all of your muscles.

This will help make you look evenly ripped, and will strengthen many muscles at the same time.

Best Exercise 1 : Push-ups

Pushups use almost all the muscles in your body.

Doing a proper pushup:

Lay facedown on the floor, and balance yourself on your hands and feet. Have your hands wider than your shoulders, and keep your body flat. Breathe in as you lower yourself till your arms are at a 90 degree angle, than breathe out and push back up.

Doing a lot of pushups is especially helpful in developing your chest muscles.

Best Exercise 2 : Squats
Tones, strengthens, and makes your lower body awesome. Need I say more?

Doing a proper squat:

Stand with your feet a little farther apart than your hips. Point them slightly outward. Keep your back straight and core muscles tight. Go down to a 90 degree angle than straighten your legs back up.

Best Exercise 3: Walking

Yes plain and simple walking. Walk for long durations and at a brisk pace. This burns a good amount of fat and calories.

Why didn’t you say jogging?

If the person doing the jogging isn’t in good shape than the session becomes too intense. This might be effective after a month of walking often.

I hope you know how to properly walk

Best Exercise 4: Lateral Pull Down

Best workout for getting a shapely back. Need to even out your back and chest muscles so you stay balanced.

Doing a proper Lateral Pull Down

Have a seat, grab the bar with palms facing forward. Than pull down, and be sure to pull down in front of your chest. I know this is always on debate, but the muscles run obliquely so pull down in front of the chest.

Best Exercise 5: Standing Military Press

This exercise is mostly for building up those shoulder muscles that are so important, but it also goes along way in strengthening your core. It helps you get that thick look up top.

Doing a proper military press

This should be pretty straight forward, and once again I prefer doing this workout in front of the chest.

These exercises will really help you build that muscle and burn that fat. These five exercises need to be incorporated into your full workout. Your full workout needs to include days your going to the gym and a diet.

If your a beginner, you are lucky enough to be able to do some research before your start, and start fresh.

I wish I was a beginner, because if I could start lifting over again I know exactly how I’d do it.

I’d buy one of the amazing fitness e-books out their that fully outline a plan to get fit; these books are worth their weight in gold. [http://www.squidoo.com/losefatreview ]Want to take a look at my lens which reviews the top fitness e-books available? Make sure you check out these reviews and pick the best product for yourself! Fitness Product Reviews!

I am a certified personal trainer (cpt), a certified strength and conditioning specialist (cscs), and a natural body builder.

I enjoy spending time with my family, playing tennis, and playing chess.

Article Source: http://EzineArticles.com/?expert=Jason_Papa http://EzineArticles.com/?Best-Exercises—The-Five-Best-Exercises-For-Your-Body&id=772755

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Rest Time Between Sets has always been a controversial topic. It has been a matter of debate among all bodybuilders from different parts of the world. And now it seems the debate has been carried over to online bodybuilding programs and forums too. Well, the reason is pretty obvious, there is simply no fixed answer to this question.

Quite a lot it depends on the goals, so a bodybuilding program meant for skinny guys trying to pull up some muscle mass
will advice for very small periods of rest as compared to a bodybuilding program that is more meant for increasing strength.

During workouts, its not absolute weight that matters, rather it is the relative weight that counts. So, its more important as to how much difficult it is for your muscles. When you finish a set, your muscles should be totally exhausted. Starting a new set immediately is pointless. You should start your next set when your muscles have regained enough strength to give 100% to next set, but not so long that they have achieved 100% recovery.

For most people, this is normally between 1-2 minutes ,and if you need a precise amount of time, then you can choose with 1 minute of rest between sets and adjust later. You will pretty soon start understanding or feeling when your muscles are ready for the next set. Please remember that although you can easily play around and experiment with this time but you should not have a relaxed approach towards this limit. Keeping a time gap which is either too small or too large will surely hamper your muscle growth.

If the break is too short, then your muscles will still be too sore and therefore you won’t be able to lift as much as you should. Also, waiting too long is bad as it decreased the relative muscle growth.

If you are looking for more information on resting time between sets then I suggest that you read “the musclehead guide”, you can also read this the musclehead review.

You can also read about other top bodybuilding authors like Sean Nalewanyj and Vince Delmonte. These are all top bodybuilders and each of them have a highly successful bodybuilding program as per the need of user.

The most common body building exercises people perform are compound exercises. When you are performing compound body building exercises you are primarily working on mass. That is, compound exercises mean that more than one body part is used to lift the weight. Bench presses, while generally considered chest exercises, also provide secondary stress to the biceps, triceps and shoulders. So, these other muscles grow as well as the chest although not to the same degree. Other common body building exercises that perform compound exercises include squats and military presses. Now, these exercises are not necessarily designed to make the person’s muscle mass huge (although they certainly can be used for this purpose) these exercises can be used in a lesser capacity so as not to massively pack on muscle.

The second type of body building exercises that are employed are those exercises that are isolation exercises. These exercises do not involve more than one muscle group and are designed to specially develop the muscles of a particular area. These exercises can be employed with high repetitions to burn fat and usually follow a cycle of mass building so as to create the definition that mass requires for aesthetic looks. Please note, contrary to popular belief these exercises cannot spot reduce fat in a particular area. Yes, fat will be burned, but it will be burned evenly throughout the body as opposed to any specific or particular area.

So if your "big 3" are lacking how do you improve them? In order to get them to the level that you need them to be, you need more than an exercise chart and a ’simple demonstration’ from someone who has never taken their lifts to a decent weight. This is because whilst the lifts are basic on the surface, there are many subtle aspects to them that only become apparent on the journey towards decent weights. These include many equipment set-ups, mental factors and small technique refinements that can only be passed on from someone who has done it all before.

The ripped look is something most body builders and even average people strive for. It is a particularly attractive look but to exercise the abs is the wrong direction. Let me explain. The abdominals are the center piece of a ripped muscular body. No two ways about it. If a guy or gal has a nice developed body but their belly has a pouch or is distended in the case of a pot belly, the muscular body some how loses it’s legitimacy. It’s just a fat guy or girl with nice arms or shoulders or whatever. The reason for that can be found in the science of aesthetics.

First and foremost, you must realize what you want. There seems to be a lot of confusion about the abdominal body part. The confusion lays in working them. It seems logical, that if we want better looking abs we should work them and grow them. This fact is responsible for more people quitting and never bothering again. The confusion is understandable, but you should approach this intelligently and you will get the results you are after without too much work.

Getting a good set of hard abs is about presentation and not the muscles themselves. Its about a visual balance and aesthetics. Working your abs for hours and hours a week actually has the opposite effect, hence this is why most people give up. Their muscles grow around the waist as a response to their diligent work outs. Then they despair as they notice something strange. They dont look good!

If you have a layer of fat across your abs, and you do the work outs that make the abs grow too, you are actually making your torso look bigger. But wait? Isn’t that the point? Ummm…no. Heres why. A set of neat tight abs on a muscular body make a great center piece. All muscular bodies are not complete without the familiar six pack. But….when the eye looks at a muscular body it focuses on the six pack because it is a natural resting place. The eye follows the V shape, the wide shoulders and rests at the point of the V the bottom of it, the abdominals. The eye searches for this natural shape, the V or a triangle and is naturally more satisfied with a smaller V The wider the top, the more tapered the bottom, the more satisfying it is to look at.

10 Things To Make Note Of Before Your Next Step Into Gym

Most of the people go for their workouts as if they are going out for a stroll along the road to relax themselves. The commitment is entirely missing. Entering your gym is only the first step to muscle building, it is not enough to go to gym daily to get a godlike physique, you need much more desire and commitment than that. What you do before, during, after your workout all contribute to the success or failure of your muscle building quest.

Your muscle building success is defined by a lot of factors inside and outside your gym. Your selection of exercises may be taking away your muscle growth instead of contributing to them. Similarly, your food habits or personal social life may be effecting it in more of a negative way than helping you with it. Combine, all these together and you may will get to know why your muscle building program has not yielded the way it has for some other people.

Out here we are going to take five of the factors that make some contribution in some way to your muscle building success and at the same time try to identify the possible problems and their solution.

This article will come up as a series of five articles with two points to consider in each article. The objective is that one should compare his current routine with the points mentioned in particular article and if there are faults they should be rectified upon immediately before jumping to next step. So follow the series closely and eliminate each fault as you start identifying it.

1) Jumping To The Podium Without Proper Practice Or Rehearsal

This is a mistake that most amateur bodybuilders do. They hear about an exercise and watch someone do it and they feel they are all ready for it. Next day you see them doing the same exercise with utmost intensity but with poor form. Remember, doing an exercise without proper form or doing it too quickly either can increase your chances of injury. Also, exercises not done properly don’t really add up to muscle gain. Injuries bring a break in your workout program and  may force you to break in between or push you out of the rhythm.

So, don’t jump to stage directly, take your time. Before you start doing an exercise learn it properly from a trainer and perfect its form. Ask someone to watch you do it and tell you if you are not doing it in the proper manner.    If you are following an online muscle building program than most of them come with proper instructions on each exercises, so make sure you do follow them in a proper manner. Don’t do an exercise if you are not confident about it. It will save you from injuries and you can direct those efforts somewhere else.

2) Digging Up Roads That Lead To Nowhere.

Another common trait of newbies and unsuccessful bodybuilders. They are just about doing everything. I see most of the newbies come to gym without any proper plan or exercise. Most of them are there just to throw weights and go home contended that they are building up muscles. Nothing more than a waste of time. If you regard muscle building as a hobby, I seriously advise you to stop doing that. It is something that demands commitment and planning. If you have not done it already then develop a proper workout plan.

Although, I will advise you to get a good trainer or at least a good professional muscle building program but some of you may not be interested in spending any bucks, so spend some time and develop a good workout plan. Assess where you are right now and determine what you want to achieve by next month. If you can’t imagine your growth or if you can’t figure out where you will like to see yourself in next 30 days, then stop going to gym, you will not build any muscles if your mind is not ready for it. Get down to the basics again, do everything in writing - from where you are in terms of body measurements and photographs, to where you want to go, again in terms of body measurements, to how you are going to achieve that - your workout schedule and plan. Don’t just fidget around in the gym, go there like a pro, a man on mission and do it accordingly.

 

Recommended Muscle Building Programs

I recommend following two muscle building programs to all the readers. You can find in depth review of these programs at given link.

Muscle Gain Truth

The Musclehead

Additionally if you need a software to track your growth or come up with a plan then you can use this free bodybuilding software.

 

I know even before you read this article you would be more than willing to jump in to find out what that muscle building secret actually is and why after all it is not mentioned in bodybuilding programs. The truth is that, that secret is no secret. Almost everybody knows it but does not really captures its importance. Not to test your limits of patience, I will mention it straight - Water. Cool, isn’t it.

Another good program that has a lot of fitness related stuff is the no-nonsense muscle building

If you had to pick one part of your body that you would change, what would it be?  For many of us the answer is our stomachs.  We all want to have ripped abs to complement our Greek god-like physique, but oftentimes the workouts we do are ineffective and merely slow the growth of our belly fat at best.  Sound familiar. Similarly you can read this review of truth about building muscle.

The truth is that many people are strongly motivated to lose weight, bulk up, and have a physically fit body, but the reason why they don’t is because the exercises that they are doing are not good enough.  Luckily, there are abdominal exercises which are proven to be extremely effective in developing core muscle strength, and most of them do not require any sort of equipment at all.

I recommend muscle building programs like The Musclehead or Truth About Building Muscles.

If you are still not into habit of drinking water while you workout than it is a habit that you should get into. Keep a water bottle with you and make sure it is never empty while you are doing your workouts. Take a sip or two between workouts when you rest. This is one healthy habit in the process of muscle building that will take you a long way towards owning a good physique. Water provides immense benefits to your body and is one of the most important ingredients of your body (think blood). Don’t keep your body in a dehydrated state when you are going for workouts. Your muscles won’t like it and are less likely to respond in a positive manner.

If you need you can go through this musclehead review.

Nick Clipton

Article Source: http://EzineArticles.com/?expert=Nick_K
http://EzineArticles.com/?One-Little-Secret-About-Muscle-Building-That-BodyBuilding-Programs-Dont-Mention&id=769733

By [http://ezinearticles.com/?expert=Vince_DelMonte]Vince DelMonte

So what do you really need to know about protein powder? After all, as a skinny guy or beginner to the whole bodybuilding scene you simply want to know a few answers. Is protein powder necessary? Does it really work? How much do I need? What kind should I take? What is the best? And finally, will any of these answers make a difference when it comes to getting jacked and attracting the ladies?

This article is not meant for you if you want to learn the science behind the ion-exchanged, cross-mutaed, isotopically labeled protein tracers blah blah blah. In this article, I will strip away all the hype, science and confusion that surrounds protein powder. By the time you are through this article and put it to memory, you will become the resident protein powder expert and amaze your friends the next time you visit the sport nutrition store. No more 2-hour shopping trips for protein powder because you don’t really have a clue what to look for!

Is Protein Powder really necessary?

So, although protein supplements are not an absolute requirement for gaining mass, I have yet to meet any person able to get 400 grams of protein per day from cooking food. If your protein intake is greater than 200 grams per day I will suggest a protein powder - it will make your life a lot easier.

In addition, dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food. Don’t get me wrong, though. Protein powders are still supplements in my book. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot.

Most of your dietary protein should come from meat, fish, poultry and eggs. However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, that you should limit yourself to a maximum of three per day or 40 % of your meals. To some this might sound like going ‘overboard’ and I would not disagree.

He specializes in teaching skinny [http://www.vincedelmontefitness.com]how to gain muscle fast and build 20 pounds of rock-hard muscle mass without drugs, supplements and in less time.

Article Source: http://EzineArticles.com/?expert=Vince_DelMonte http://EzineArticles.com/?Skinny-Guys-Guide-To-Protein-Powder&id=510848

Vince Delmonte

By [http://ezinearticles.com/?expert=Adam_Ross]Adam Ross
Go to just about any gym and when it comes to bragging rights you hear all about how much somebody can bench press or maybe squat. Of course, there is a ton of hype about the latest exercise equipment or workout plan.
But when it comes to massive muscle gains bench presses, squats, and equipment cannot complete with this one simple exercise. If you want to pack on major muscle mass, and who doesn’t, there is one exercise that you must have in your repertoire - the deadlift.
The great thing about deadlifts is that they require no fancy gear, only a straight bar and as much weight as you can handle. The problem is that nobody likes deadlifts and very few people actually perform them correctly.
Deadlifts are such a great muscle gain exercise because it works the entire body. In fact it engages just about every muscle - from your fingers right down to your toes. Of course, the main focus is on the back and hamstrings, but you’ll feel it all over.
The fact that the deadlift works the entire body means that it also helps in the excretion of muscle building hormones, such as testosterone and human growth hormone. No need for needles here - you get an all natural muscle gaining boost from the deadlift.
How to do a deadlift
Obviously, you should not try deadlifts if you have back problems (and always consult with your physician before beginning an exercise routine).
There are several varieties of deadlifts, but here we’ll focus on the standard basic version - the bent-legged deadlift. Begin by loading a straight bar with the appropriate amount of weight. If you have never done deadlifts (or it’s been awhile) you should err on the side of lighter weight.
You begin this movement with you feel shoulder width apart. Squat down with your back flat and grab the bar with your hands outside your legs. A quick note on grip. You’ll get all sorts of advice on this at the gym, but it doesn’t really matter. Use whatever grip you want - the traditional overhand grip is just fine.
Now, lift the weight off the ground by driving down with your legs. Think about pushing your feel through the floor and you’ll have it about right. Keep the bar against your shins and thighs the entire way up. When you get to the top pause for a second and then slowly lower the weight back down - again keeping the bar against your shins and thighs.
Repeat until you reach muscle failure or your goal reps. This is an intense exercise so 6-8 reps will usually suffice. But you can also go with lighter weight and more reps (I know people who do up to 20 per set).
It is very important to keep your form all the way through the exercise. Keep your abs tight and this will help avoid back injuries. If you form begins to breakdown lower the weight and/or number of reps.
Since deadlifts are such a good muscle gain exercise, you’ll need plenty of rest after doing them. So you might want to put them into your plan only once or maybe twice a week.
Learn [http://www.easymusclegain.com/musclegainarticles.htm]how to gain muscle mass and read weight training reviews at [http://www.easymusclegain.com/]EasyMuscleGain.com
Article Source: http://EzineArticles.com/?expert=Adam_Ross http://EzineArticles.com/?The-One-Exercise-You-Must-Do-For-Massive-Muscle-Gains&id=758557

Also See: vince del monte

the musclehead review

Top 5 Habits to Increase Longevity Posted Tue, Dec 18, 2007, 6:12 pm PST

87% of users found this article helpful.

Is it really possible for anyone to live happily to 100? The good news is that your body was designed to be 100 - you just have to get out of the way.
Getting out of the way means taking an honest look at the habits and lifestyle you are living with today. Most of us have developed habits that limit our true health potential.

But don’t let these bad habits of the past discourage you - it is never too late to make new choices. What you did in the past can be changed, and your body will respond in kind. What matters is what you do from this moment forward.

Eat five small meals a day.
In the Western culture, meals are taken three times a day, but it is much better to eat five smaller meals. When you eat smaller portions five times a day, you deliver a steady stream of nutrients, blood sugar, and energy to your body throughout the day.

Additionally, eating this way is less taxing on the digestive and metabolic systems and also reduces your risk of heart disease.

Climb the stairs instead of using elevators.
The health benefits of a daily exercise program cannot be stressed enough. Regular exercise can help promote physiological well-being, strengthen the immune system, maintain joint mobility, increase energy - and the list goes on.

Look for opportunities all through your day to work in physical activity. Power-walk, run, or ride your bike instead of driving. Begin a daily tai chi practice. Join a gym and actually go! Practice safely and watch your health results pile up.

Laugh it up!
We know from research that laughter and joy boost immune functions, especially the production of the natural killer cells that help protect the body from illness and cancer. Laughter also increases the release of endorphins, compounds that give you a sense of well-being, in your brain. Without a doubt, joyful people live longer and healthier lives.

Drink 8 glasses of water every day.
Water is essential for all healthy body functions. Centenarians from around the globe cite their native water as the source of their health and longevity - and the scientists agree with them. What they all have in common is pure water sources located far from any city, free from chemicals and toxins.

Choose filtered water; the best filtration processes are the ones that use activated charcoal, which removes the impurities but leaves the water-soluble minerals. Also, do not store water in plastic containers because the polychlorinated biphenyls (PCBs) can leach into the water.
Unwind with meditation.
Stress is the root cause of most of the diseases that shorten our life span. In our modern society stress will continue to increase - unless you find techniques to manage it. Meditation is the best way to release tension and revitalize your being. It teaches you to breath properly, which is critical for eliminating up to 70% of your body’s toxins and wastes. It also quiets your mind, lowers your stress hormones, and teaches self-discipline, which is a necessary attribute to achieving your health and longevity goals.

 

Source: http://health.yahoo.com/experts/drmao/8307/top-5-habits-to-increase-longevity/