"How do I get Big" . People are looking to gain muscle and it seems the harder they try ,they just can't get the desired results.
If we go back in a time capsule to the 40 and 50s and observed bodybuilders train back then,we might find the formula to really get big and gain muscle.
These days most people training have too much information from too many sources.
Many try to copy the routines of the top people in muscle magazines. In reality these routines are just too intense and time consuming for the average person to build muscle and will sure lead to overtraining and put a stop on any effort to bulid size and strength.
One rule to always incorporate in all your training if your goal is to gain size is to keep your traing hard ,brief and progressive.
This is the way many of the bodybuilders trained in years past and it Works.
The following is a routine is one that will pack on muscle if followed
It consists of the following 3 exercises
The Squat
The Bench Press
The Row
Take a good warmup before each exercise then do each exercise for 5 sets of 6 to 8 reps
That will be a total of 15 sets.
Follow this muscle building program 3 days a week and follow a healthy eating program .
Allow at least a day rest between workouts and really push yourself on these 15 sets.
The big three will work all your muscle groups and will help you pack on the size you are after
Wednesday, March 14, 2012
Wednesday, December 28, 2011
Great tips for building muscle
Wednesday, December 28, 2011
Useful Tips For Getting In Great Shape
Building muscle and being more fit are pretty common goals for everyone. Regardless of your age exercise should be part of your life. Here are some helpful tips for getting yourself in great shape.
If you are trying to build bigger biceps you're probably already doing arm curls. Next time you do, bend your wrists back slightly and hold them like that. This will cause your biceps to work harder and in turn force your muscles to adapt.
Your abs, and every muscle in your body needs time to recover after is has been worked out. All muscles including your abs grow and become stronger in between workouts when they are given the opportunity to rest. Because of this abs should never be worked two days in a row and really shouldn't be worked more than 2 or 3 times in a single week.
If riding a bike is not part of your fitness routine you are missing out. Bike riding is not just for kids anymore. It is a great way to burn calories as well as enjoy your surroundings rather than being stuck in a gym. Biking can be a fun, and a cheap method for working out and staying fit.
Interval training is something everyone should try as part of their cardio. Interval training involves going all out for approximately 30 seconds then resting for 30 seconds. It is a very effective technique and requires less time than running or biking at a steady pace. 30 seconds is a good place to start but can be modified based on your goals and skill.
Although it is important to have fitness goals you should not obsess over them or look at them as the finish line. Fitness needs to be thought of as a lifestyle not a means to an end. Or simply a way to accomplish a goal. It is important to find and implement fitness plans that we will enjoy and continue for long periods of time.
Make sure that you are feeding your muscles immediately after your workouts. Muscles are very receptive to vitamins and nutrients after our workouts. Get around thirty grams of protein within thirty minutes of your workout. This can also help keep next day soreness to a minimum.
Listen to your body. If your muscles feel sore and overworked give them a chance to recover before you work them out again. Get plenty of sleep so your muscles can rebuild and prepare for your next workout.
If you are trying to build muscle you must understand some basic principles. If you do you can save yourself hundreds of hours working out and hundreds of dollars on expensive supplements. Click the links to learn the principles of how to gain weight. More information is available at GainWeightQuick.co
Useful Tips For Getting In Great Shape
Building muscle and being more fit are pretty common goals for everyone. Regardless of your age exercise should be part of your life. Here are some helpful tips for getting yourself in great shape.
If you are trying to build bigger biceps you're probably already doing arm curls. Next time you do, bend your wrists back slightly and hold them like that. This will cause your biceps to work harder and in turn force your muscles to adapt.
Your abs, and every muscle in your body needs time to recover after is has been worked out. All muscles including your abs grow and become stronger in between workouts when they are given the opportunity to rest. Because of this abs should never be worked two days in a row and really shouldn't be worked more than 2 or 3 times in a single week.
If riding a bike is not part of your fitness routine you are missing out. Bike riding is not just for kids anymore. It is a great way to burn calories as well as enjoy your surroundings rather than being stuck in a gym. Biking can be a fun, and a cheap method for working out and staying fit.
Interval training is something everyone should try as part of their cardio. Interval training involves going all out for approximately 30 seconds then resting for 30 seconds. It is a very effective technique and requires less time than running or biking at a steady pace. 30 seconds is a good place to start but can be modified based on your goals and skill.
Although it is important to have fitness goals you should not obsess over them or look at them as the finish line. Fitness needs to be thought of as a lifestyle not a means to an end. Or simply a way to accomplish a goal. It is important to find and implement fitness plans that we will enjoy and continue for long periods of time.
Make sure that you are feeding your muscles immediately after your workouts. Muscles are very receptive to vitamins and nutrients after our workouts. Get around thirty grams of protein within thirty minutes of your workout. This can also help keep next day soreness to a minimum.
Listen to your body. If your muscles feel sore and overworked give them a chance to recover before you work them out again. Get plenty of sleep so your muscles can rebuild and prepare for your next workout.
If you are trying to build muscle you must understand some basic principles. If you do you can save yourself hundreds of hours working out and hundreds of dollars on expensive supplements. Click the links to learn the principles of how to gain weight. More information is available at GainWeightQuick.co
Saturday, May 28, 2011
fit a fitness program into your lifestyle
As you may well know, it is important to exercise. Our bodies are strengthened by use. Like most things in life, work makes us stronger. If we don't use our bodies, they become weak and more prone to illness and injury. Most of us are aware that exercise is important for good health. But, like eating well, and getting enough sleep, it is one thing to know that it is good for us and another thing to actually put what we know into practice.
For some, exercise is a routine activity that fits nicely into their lives. For others, it is more of a challenge, especially when their schedule appears full. For the latter group, if that is the group you fall under, rather than say, "I will exercise IF I have time," I encourage you to say to yourself, "I will exercise WHEN I have time." Then, check your schedule, find the WHEN, and schedule it on your calendar. If you have no big blocks of time available, then find small time slots that allow for exercise.
Here are ten ways to fit exercise into those small time slots:
Use the stairs rather than the elevator or escalator. Look for the stairway and walk or run up the steps. As for the escalator, walk while it is moving rather than stand still.
Walk or run when you have blocks of time. It takes very little time to put on your sneakers and walk or jog outside. In bad weather, the mall is a good place to walk.
Park the car a good distance from your destination so you take more steps to get there. Most people search for the closest parking spot to their destination. Not only might it be easier to find a less-popular parking spot further away, you will also get more exercise.
Take a quick fitness class at a convenient time for you. Oftentimes, gyms hold fitness classes early in the morning, at lunchtime, and/or after work hours so that working people can fit workouts in.
Do a walking meeting, rather than a sit-down meeting. You might find it more fun and energizing to walk and talk to a colleague rather than sit and talk.
Make a routine of walking after dinner. Walking after dinner helps your food to settle and digest. Walking also uses calories consumed at mealtime.
Plan weekend activities that include exercise. Biking, rollerblading, and hiking are good examples of enjoyable weekend activities.
Ride a bike or travel by foot when you can. Opt out of driving when you can travel by foot.
Use a treadmill or stationary bike while reading, talking on the phone, or watching television. Multitasking, in this way, makes repetitive exercise more tolerable.
Clean the house inside and out for great exercise. Vacuuming, scrubbing household surfaces, and mowing the lawn are great examples of exercise while cleaning.
By adding little bits of exercise throughout the day, you keep your body moving. Little bits add up to a lot in the end. What will you do today to fit exercise in?
Kathy Lynch, a nutrition consultant, certified health coach, and founder of http://WellSkills.com, works with busy adults and families to improve their health through balanced nutrition and lifestyle. As a professional speaker, Kathy has presented to many audiences including large corporations, hospitals, schools, parent organizations, government, radio, and television. Kathy has done extensive research on nutrition and health and has written hundreds of articles locally and nationally. As a mother of two, Kathy feels compelled to share what it takes to bring families to optimal health and wellness. Visit http://wellskills.com to learn more about Kathy and get WellSkills FREE ezine and resources.
Article Source: http://EzineArticles.com/?expert=Kathy_Lynch
For some, exercise is a routine activity that fits nicely into their lives. For others, it is more of a challenge, especially when their schedule appears full. For the latter group, if that is the group you fall under, rather than say, "I will exercise IF I have time," I encourage you to say to yourself, "I will exercise WHEN I have time." Then, check your schedule, find the WHEN, and schedule it on your calendar. If you have no big blocks of time available, then find small time slots that allow for exercise.
Here are ten ways to fit exercise into those small time slots:
Use the stairs rather than the elevator or escalator. Look for the stairway and walk or run up the steps. As for the escalator, walk while it is moving rather than stand still.
Walk or run when you have blocks of time. It takes very little time to put on your sneakers and walk or jog outside. In bad weather, the mall is a good place to walk.
Park the car a good distance from your destination so you take more steps to get there. Most people search for the closest parking spot to their destination. Not only might it be easier to find a less-popular parking spot further away, you will also get more exercise.
Take a quick fitness class at a convenient time for you. Oftentimes, gyms hold fitness classes early in the morning, at lunchtime, and/or after work hours so that working people can fit workouts in.
Do a walking meeting, rather than a sit-down meeting. You might find it more fun and energizing to walk and talk to a colleague rather than sit and talk.
Make a routine of walking after dinner. Walking after dinner helps your food to settle and digest. Walking also uses calories consumed at mealtime.
Plan weekend activities that include exercise. Biking, rollerblading, and hiking are good examples of enjoyable weekend activities.
Ride a bike or travel by foot when you can. Opt out of driving when you can travel by foot.
Use a treadmill or stationary bike while reading, talking on the phone, or watching television. Multitasking, in this way, makes repetitive exercise more tolerable.
Clean the house inside and out for great exercise. Vacuuming, scrubbing household surfaces, and mowing the lawn are great examples of exercise while cleaning.
By adding little bits of exercise throughout the day, you keep your body moving. Little bits add up to a lot in the end. What will you do today to fit exercise in?
Kathy Lynch, a nutrition consultant, certified health coach, and founder of http://WellSkills.com, works with busy adults and families to improve their health through balanced nutrition and lifestyle. As a professional speaker, Kathy has presented to many audiences including large corporations, hospitals, schools, parent organizations, government, radio, and television. Kathy has done extensive research on nutrition and health and has written hundreds of articles locally and nationally. As a mother of two, Kathy feels compelled to share what it takes to bring families to optimal health and wellness. Visit http://wellskills.com to learn more about Kathy and get WellSkills FREE ezine and resources.
Article Source: http://EzineArticles.com/?expert=Kathy_Lynch
Sunday, April 10, 2011
New insight on gaining muscle
Can You Gain Muscle and Burn Fat at the Same Time?
-- By Jon Benson, Author of "7 Minute Muscle"
Many fitness pros just plain don't believe that you can burn fat while building muscle at the same time. Every time I read an article by some doctor or expert claiming it's "biologically impossible" to gain muscle on a hypocaloric diet (a diet low in calories) I just laugh. I do more than make claims - I have proved this to be true many times. I've had my body fat hydrostatically measured during several peaks. In all but one I showed an increase of muscle mass and a decrease of body fat during a 12-16 week period. The one time I didn't show an increase in muscle mass when was I was training the most in the gym. That may not make sense right now, but it will in a moment.
Read more Here
-- By Jon Benson, Author of "7 Minute Muscle"
Many fitness pros just plain don't believe that you can burn fat while building muscle at the same time. Every time I read an article by some doctor or expert claiming it's "biologically impossible" to gain muscle on a hypocaloric diet (a diet low in calories) I just laugh. I do more than make claims - I have proved this to be true many times. I've had my body fat hydrostatically measured during several peaks. In all but one I showed an increase of muscle mass and a decrease of body fat during a 12-16 week period. The one time I didn't show an increase in muscle mass when was I was training the most in the gym. That may not make sense right now, but it will in a moment.
Read more Here
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