Tag Archives: Building

Top Eight Muscle Building Tips

Loading of carbs – Caloric intake to gain healthy weight is the number one tip used for building muscle. Ensuring you take in a surplus of calories allows your body to have extra power to rebuild damage tissue after an extensive workout as well as build new stronger muscle. The way to achieve this is by making your caloric intake 20 times more than your actual body weight.

Fat intake – Hormones are responsible for muscular growth and strength. The hormonal production and overall stimulation is directly linked to your fat intake. Researchers have found solid proof that fat and testosterone production are undoubtedly related. More fat means higher testosterone levels. Avoid saturated fats as these fats cause heart diseases and strokes. The fat type that needs to be increased in your diet is Essential Fatty Acids also known as EFA’s such as omega 3 and 6. These EFA’s are not naturally produced by the body and needs to be supplied by the food you eat or supplements you drink.

Cleansing the body – Detoxifying the body is important for everyone, but is essential in muscle building. Removing and repairing the damage from free radicals allows the body to remain strong and healthy. In order to achieve this cleansing, anti-oxidants must be introduced. The most common are vitamins A, C, E, Selenium, Glutathione and a good multi-vitamin. Now is the time to ask yourself if you are up for the challenge of muscle building. This sport or desire requires extreme commitment, dedication and will power. Below are a few more helpful tips to guide you on your journey of achieving muscle.

Water – Drink plenty of water, approximately 8 glasses of water per day to ensure your body stays hydrated during hard training sessions. Water is the most natural and mildest way of hydrating your muscles and detoxing your whole body. Increased protein intake will increase metabolic waste which means toxins will build up substantially in your bloodstream, kidneys and liver. A lack of water will have a seriously damaging effect on your kidneys.

Down Time – Everyone needs a proper rest after an intense workout including muscle builders. Many believe that muscle is built during exercise; however this is not the case. It is very important to remember to carbo load, hydrate and get plenty of rest.

Endurance – Muscles are not build over-night, it takes time. Your endurance and persistence will be well rewarded.

Equipment – Each muscle group requires the right exercise routine with the right equipment. In the use of free weights, a variation of settings is extremely crucial. When using heavy weights, it is imperative that the right amount of weight is used to achieve a consecutive 8 reps. These essentials assist in stimulating both the muscle and nerve system. Technique is another aspect that must be considered when building muscle. Using the right equipment and poor technique is simply a waste of time. In addition, using the wrong technique, equipment or combination of both can cause severe and permanent damage to the body.

Sectioning Your Workout – Dividing your workout amongst specific muscle groups on certain days is a great way to not only impede the inevitable boredom exercise brings, but it also allows each muscle group to rest and recover, therefore building more muscle at a higher rate.

Chris Tan is a keen Muscle Building enthusiast. He loves to share his experience and provide lessons about Muscle Building Workouts and Build Muscle Diet on Clivir.com.



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How Can You Do Extreme Muscle Building

Many men want to build extremely powerful, large, well defined muscles. The most typical example of men with extreme muscles are professional power lifters. Extreme muscle building activities are designed specifically for the purpose of building these extremely large, powerful muscles. Workouts designed with this goal in mind are very specific to heavy weight training and strength training and generally offer only a limited amount of cardio vascular training. They also involve a lot of work.

Some Tips for Extreme Muscle Building

1. Strength training is the key to extreme muscle building. Strength training is any form of exercise which is specifically geared towards building muscle mass. The process of building muscle mass actually involves damaging and wearing out a group of muscles. Once this process has been done the body will go to work at repairing the muscles. In an effort to prevent the same damage from occurring again the body will increase the size and resistance of the muscle fibers. Over time this process leads to larger, better defined and more powerful muscles. People who are interested in extreme muscle building should focus on extensive strength training including weight training and resistance strength training. Workouts should be done for at least one hour a day, four to five times a week.

2. Diet also plays a major role in extreme muscle building. Muscles are big consumers of very specific nutrients. The most important dietary component for building muscles is protein. The body uses protein to build new muscle fibers. Amino acids are another major dietary component which must be present for any kind of heavy muscle training. Amino acids are used by the body to break down the protein into something it can use to build the muscles effectively. Other nutrients also play a vital role so it is important to maintain a well balanced and healthy diet. Utilizing a multivitamin or vitamin shake is also an acceptable method of ensuring that you receive the appropriate quantities of vitamins every day. Maintaining a healthy diet will also help your body to repair your muscles more rapidly allowing you to get back to work on your exercise routine.

3. Get plenty of rest each night. Your body is able to repair itself best while you are asleep. If you get a good night’s sleep each night it will help your body to repair your muscles, ligaments and tendons far more rapidly. This in turn will allow you to continue your exercise routine consistently without running the risk of needing a long break.

Extreme muscle building is possibly for any man who is willing to take the time to setup a well thought out exercise routine and then put that plan into action. You should also have well thought out goals and realistic timelines to meet those goals. This will help you to see when you are succeeding and when you need to put out more effort. It is also essential that any man who is engaging in any kind of extreme muscle building be consistent. This leads to faster success and helps to avoid losing interest.

Claim Your FREE “Drug Free” Muscle Building Video Lessons Showing You How To Build Muscle Faster…Starting Today! Get it right now by going to http://www.BigMuscleNow.com



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Muscle Building Workouts – Body Building As a Way of Life

Most people get frustrated with their muscle building workouts because they don’t get the results they’re expecting. This can be caused by two factors: genetics, and lifestyle.

Not all people are bound to burn as much energy as, let’s say, the fitness instructor living in the flat next to yours. If you spend most of the time typing away in the computer, you’re most likely to store more fat. This can be heightened if you don’t take care of your diet.

Body building as a way of life

You can’t achieve mean six-packs simply by muscle building workouts alone. You also need to mind your sleeping hours and everything that you eat. This means that you can’t make a lame excuse of pigging out on high-fat ice cream just because you have muscle building workouts ahead of you.

Remember, you are always what you eat in the language of body building. If you fill your body with toxins, you will be dealing with toxins and unwanted fat while you’re working out as well. This means slower results on your part, which will most likely dampen your spirit.

Instead of binging on junk food, you should eat healthy servings of fruits, lean meat, dairies, and whole wheat grain. These foods will give you high quality nutrients and slow burning energy which can help you cope with your strenuous muscle building workouts better.

Lose fat first

If you’re more on the heavy side, your muscle building workout routine is bound to differ from someone who’s working on an already lean frame. Generally, it’s easier to build muscles when you’re working on a lean, almost fatless body. This is the reason why the first few weeks of muscle building workout routines involve heavy cardiovascular exercise.

As a matter of fact, there’s no way to get rid of your body fat by simply targeting “problem spots”. Although most fat mass tend to gather in specific areas of the body, working on your arms alone won’t help you lose weight.

During the first 12 sessions of your body building workouts, you’re bound to have 30 minutes to an hour of cardio exercises. During the latter parts of your body building program, you can work your way through more strength exercises and minimal cardio routines since you’re no longer trying to lose weight. Take note that depending on your body type, you might have to alter your diet as you go as well.

Sleep and recovery

With every physical strain your body goes through comes the need for rest and recovery. When you’re looking at prospective muscle building workouts, you should always keep this in mind. Make sure that each routing comes with 24 to 48 hours of recovery period. Ideally, strength exercises should not be focused on the same muscle group for two consecutive days. It’s also important for bodybuilders to have 7 to 10 hours of sleep a night to give their muscles time to grow.

For muscle building guides visit: http://www.mywebfitness.com

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Finding Muscle Building Routines That Really Work to Make You Massive

Looking for the right muscle building routine can be pretty challenging. There are a lot of things to consider: your lifestyle, your genes, your health, and your diet. Of course, you can’t go on a muscle building routine and a diet that takes up all of your time. Everyone has to earn his/her keep more than they need to exercise in this planet. And since the days when those two can easily go hand in hand effortlessly are gone, on needs to marry the two ideas together and form a fitness and lifestyle compromise.

Plot out your work schedule

When you’re planning your muscle building routine, you would want to work around your work schedule. Very few of us can move around uninteresting appointments just to spend two hours in the gym. To comfortable inject your workout into your lifestyle, you need to look at your weekly schedule. Figure out which of your hours are spent on leisure, and which are spent on work.

Next, you should prioritize your exercise over socialization, at least while you’re still trying to lose weight, and give up the parties you can afford not to attend. As much as possible, set aside an hour or two a day just for some light to moderate exercise. The good news is, aside from letting you form your muscles well, regular exercise also helps relieve stress from your body.

Stages of muscle building

You can’t start building muscles without first losing all your body’s excess fat. Strength training, with all the layers of excess fat over your muscles, will only make you look bulkier. It might lessen the flab a bit, but it’s still bound to look like a flab unless you work on it.

The first 12 sessions of your muscle building routine is bound to be heavy on cardiovascular exercises. Cardios, it must be noted, is the fastest, most efficient way to fight off body fat in general. Since body fat can’t be eliminated by working only specific sections of the body, cardiovascular activities, which hasten the heart rate, will help the body burn fat efficiently.

The intermediate stages of muscle building include a fine balance of both cardiovascular exercises, and strength exercises. Make sure that you don’t work on the same muscle group for two consecutive days in a week or else you’ll suffer from an injury. Once you’re in the intermediate phase of muscle building, you can probably drop from your 1 hour cardio to a shorter but more intensive 30-minute routine.

The latter parts of muscle building involves minimal cardios, almost only for warm ups. It can include daily 2-hour strength training sessions depending on how bulky you’re trying to get. Most people retain the intermediate routine, while professional athletes trying to satisfy weight conditions try to maintain the advanced routines.

In whatever stage your body building might be, it’s important for you to give each exercise at least 24 to 48 hours in between. Make sure that you also sleep at least 7 hours every night to avoid over-fatigue.

For muscle building guides visit: http://www.mywebfitness.com



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Muscle Building Food For Building Muscles

One word will come to mind when muscle building foods are concerned: Protein. Proteins encourage fast muscle growth. Muscle growth means fast fat burning. Fast fat burning leads to a healthy body.

Exercise is just one factor in achieving mass. Food choice should partner with exercise. Building mass is achieved better when eating protein-rich foods. These muscle building foods keeps the body in an anabolic state maintaining the much needed nitrogen balance.

Foods rich with proteins. Protein contains amino acids abundant in nitrogen. This is why gym buffs are recommended to drink protein shakes after workouts.

Once in the digestive tract, protein is broken down into amino acids. These amino acids enter the bloodstream. In no time, the amino acids are distributed evenly in the body. These amino acids are absorbed and used to build new muscle tissues.

Proteins found in our body are always broken down by cell enzymes. Once you halt your protein consumption, body cells will have no “fuel” to build more muscle tissue. Eating protein-rich foods maintains nitrogen balance in the body thus more tissues are produced.

Muscle building foods include milk, eggs, meat, soybean, and protein shake.

Milk is an opaque substance rich in protein and calcium. It provides essential nutrients such as biotin, iodine, magnesium, pantothenic acid, potassium, riboflavin, selenium, thiamine, vitamin A, vitamin, B12, Vitamin D, and Vitamin K.

Another protein-rich food is egg. It supplies essential amino acids in the body needed for muscle building. Other essential nutrients include folic acid, choline, calcium, choline, iron, potassium, phosphorus, Vitamin A, Vitamin D, Vitamin E, Vitamin B6, and Vitamin B12.

Meat including poultry, beef, pork, veal, and game meat provides ample supply of protein for the body. Just eliminate eating the fat as it does not help in muscle building.

A vegetable high in building power is the soybean. According to the US Food and Drug Administration, it is a source of complete protein. Vegetarians and vegans are recommended to eat soybean as substitute for animal products.

Protein shake is a good source of amino acid. Its whey protein component allows the body to absorb the amino acids in as little as 2 hours. Whey protein repairs and builds muscles quickly that you will quickly recover after the exercise routines.

Also, drink plenty of water. They do not contain protein but they encourage fast travel of nutrients in the bloodstream. A hydrated body contains evenly-distributed nutrients.

Taking multivitamin supplements are encouraged when you plan to build muscles. This is important if you are a picky eater. However, if you consume a complete and balanced meal everyday, supplements are not necessary.

What you must not consume are sweets such as candy and chocolate. Sugar tears the body down. It does not encourage muscle growth.

Now, some people take steroids to increase muscle bulk. Steroid effects are not safe and do not last long. People taking steroids are observed to experience heart diseases and mood swings. Once steroid intake is stopped, the body will quickly return to normal size. Building muscles the slow and natural way produces lasting effects than hormone forcing.

For tips on building muscle guides visit: http://www.mywebfitness.com



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Easy to Follow Muscle Building Exercises

There are those who want or need to enlarge their body’s physique for a variety of reasons. A very common reason is that the person is small and weak which is why he or she wants to add more pounds to his or her body. Another reason is that because the person needs to be larger due to his or her work such as being an athlete. Sports like football, mixed martial arts, boxing and even professional wrestling demands for big and strong people. With that in mind, how exactly would you build up your own body and become larger? One thing you have to think about are the muscle building exercises you would take on. But first, you have to think about your diet plan.

The best meals to increase muscle mass should be a high protein diet. You can get protein from different food sources but the best sources for protein are eggs, red meat and fish meat. Fish meat is by far contains the highest amount of protein compared to other food sources. It is important to take in a lot of protein because this is the mineral responsible for maintaining and improving muscle mass. While you lift weights and exercise, the muscle which is doing the work will eventually have some tears. These tiny tears will be filled by the protein that your body has and because of this, it will slowly grow larger. This is why muscle building exercises are important.

When it comes to muscle building exercises however, you have to make sure that you do it properly, which means balance is important. You don’t want to end up having an upper body double the size of your lower body and vice versa. Unlike in weight loss, muscle building can be targeted with different exercises. To balance your body, here are the muscle building exercises you need to take on.

First exercise is dumbbell curls. This exercise will develop your upper body, more specifically your biceps. For your triceps you can do dips to develop it. This exercise will also develop your chest muscles at the same time. To enhance your shoulder muscles, you can do a couple of reps of upright dumbbell rows. This is a more effective exercise for the shoulders compared to overhead presses because it targets a larger group of muscles in your shoulders. For your lat muscles, you can go for chin ups. Dead lifts are best for the middle back muscles and a stiff legged dead lift will target your hamstrings. For your quads, no exercise is better to do than squats. And lastly, standing calf raises are great for the calves.

When you are doing your muscle building exercises, it is important not to overdo them as you can injure your own body. To learn more about the levels of exercise you need to take on, purchasing DVDs and health books over the internet can go a long way in educating you on muscle building exercises. With some time and effort, you will be able to become larger and stronger than you have ever dreamed of.

Ready to finally learn the TRUTH about muscle building exercises ? We show you the secret to building muscle 95% of bodybuilders and fitness experts don’t know. Go to http://www.justhour.com now!

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Muscle Building Techniques, What You Need To Know

Resistance training is at the heart of all muscle building techniques, and there’s a wide array of methods employed in this particular type of exercise regimen.

One common form of resistance training is the isokinetic type involving exercise machines regulating the resistance of each load in a particular body workout performed. Also, there is free-weight training which studies have demonstrated is the most effective resistance training regimen for muscle building.

Then there’s resistance training involving isometrics which call for the contraction of muscle against an immovable object. Two movements are involved in isometrics. First is the concentric movement of contracting muscle, followed by the eccentric phase when the muscle is lengthening.

Applying the principle of overload is the most important component in these resistance training methods, be it isokinetic or isometric. What stimulates muscle growth and builds strength is the overload stress it undergoes to overcome the heaviness of resistance brought by the weights. Overloading the muscle would mean either increasing the training volume or increasing the repetitions and sets of exercises performed.

There is no hard and fast rule on the most effective set and repetition combinations, as they may vary by each individual. Nonetheless, two or three sets with maximum repetitions of 8-12 are an adequate benchmark to stimulate muscle growth. And with the muscles strengthening for the duration of the program, the amount of resistance training overload should be increased for continued muscle bulk-up.

This is called progressive resistance exercise, the principle of which also contributes much to muscle building techniques. Under this principle, for instance, weight that is already too light for an individual to lift in three or five sets of eight maximum repetitions will need to be increased. And in the ensuing weeks, the repetitions have to be increased and more weight is added until the individual is forced to revert to the original number of repetitions.

Another muscle building technique is the bulk-up method of training.

This requires undergoing a set of about three to five exercises to stress the body’s major muscle groups. The recommendation for beginners is also usually eight to 12 repetitions employing the principle of progressive resistance that is starting with eight repetitions and progressively graduating to 12 repetitions. After reaching 12 repetitions, weight is added until the individual is able to lift only eight repeats at good form. Several months are needed to increase muscle mass under the bulk-up method. Once this is achieved, the focus usually shifts to exercises that would emphasize the muscle cuts, also known as “cutting up”.

To embark on this progressive resistance training program, it is also important to increase food intake. Additional calories are needed under this program, with studies showing that from 5 to 8 calories are required to support of an added 1 gram of grown tissue. Under this permutation, extra calories of between 2300 and 3500 are needed to gain 1 lb a week, reasonable enough considering that only 400 to 500 extra calories above normal calorie intake is required for the successful muscle building techniques.

For tips on muscle building and reviews on muscle building guides visit: http://www.MyWebFitness.com



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Expelling Myths: True Muscle Building Food

If you have ever walked into a health food store or a sporting goods shop, you have very likely come across what is called “muscle building food”. Muscle building food generally refers to a number of different random assortments of ingredients that some people believe increases the amount that your muscles grow after a workout.

Sometimes muscle building food can refer to herbs and minerals that are loosely associated with muscle growth. Other times muscle building food can simply be a mess of vitamins that are known to be needed by your muscles. Whatever the ingredients, one question remains: Does muscle building food make it more likely you will increase the size of your muscles?

Muscle Size and Nutrition

The truth about muscle building food is that there are only two things you need to eat when you complete your workout:

1. Protein
2. Carbohydrates

That’s it. Those two ingredients are really the only thing your muscles need in order to grow stronger. In fact, your muscles themselves only truly need protein, but that will be discussed later.

Protein

Protein is the only true muscle building food. After a workout, your muscles have grown significantly larger and built up a great deal of extra cells that gives them the appearance of being bigger than they had been before. These cells cause tears in your muscles (which is a good thing, not a bad thing).

Protein helps heal those tears faster, as well as ensures that the new cells you have created do not die away from lack of nutrition. The result is that the faster you eat protein after your workout (literally less than one minute after your workout is great, but the sooner the better), the more of the size of your muscles you can keep.

Now, many “muscle building food” supplements actually contain protein. So while there may be other ingredients that may be less than necessary, if you can find a tub of pure protein, this may actually be beneficial – however, you should be aware that it is the protein that is so effective, not any of the other ingredients.

Carbohydrates

Carbohydrates are less necessary than proteins, and if you do eat them after a workout, you are probably still going to gain the muscle you want. But carbohydrates are still important for energy, and by getting some healthy carbohydrates in your diet as well, you are more likely to be mobile throughout your day which will mean that your muscles are still getting some extra “oomph”. It may not be muscle building food like protein, but it is still useful.

When it comes to what is truly muscle building food, the only thing you need is as much pure protein as you can pump into your body. Luckily, most of these people that advertise muscle building food are actually advertising a giant jug of protein, so they are still considerably useful. But as long as you get the protein – whether it be from these supplements or simply from drinking a lot of non-fat milk – you are going to be able to see real changes in your overall muscle mass.

Richard Black helps people learn how to gain lean muscle mass
at his website on how to gain muscle mass .

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Arm Muscle Building Tips

There are many different exercises that you will be able to use if you are interested in building your arm muscles. There are many tips that you will find available to you while you are working on your arm building workout. Biceps and triceps exercises are the ones that will help your arms get bigger and build the muscles in your arms.

The first one that you may already be familiar with are bicep curls. The experts in muscle building recommend that you use a five, ten or fifteen pound weight for these exercises. When you are standing straight, push the forearm out in front of you while keeping the upper part of your arm, close to your body. Curl the arm up toward you.

There are some other bicep curl exercises that you can do as well. Hammer curls are one that will work on your forearms. Reserve curls will work on your muscles that are under the biceps which will make the biceps bigger. Wide grip and close grip curls also target the bicep muscles.

Wide grip curls as well as close grip curls are used to work on the biceps muscles. The single cable arm curls are used to increase the tension in the arm and build up the biceps muscles. And the preacher curl is a common method of building on your biceps muscles as well.

Many people use push ups to build the muscles in the arms. You can do a variation of this exercise called a push down. Start the exercise from a plank position and push down. Hold the position for a few seconds then push back up.

Triceps exercises are also used to build the size of the arm muscles. Triceps dips are done from the edge of a chair in a sitting position. Lift yourself up from the chair using your arm muscles, hold the position and lower yourself back down on the chair.

There are a number of exercises that can be used for the triceps muscles. The triceps press is one that has many different variations that you can use in your workout. Look for lying dumbbell triceps extensions, seated triceps press and triceps extensions to add variety to your workout.

Don’t forget your hands when you are working out your arm muscles. Exercise your hands with hand grippers.

Don’t forget to add your hands and forearms to your workout as well. You should use a hand gripping exercise to work these parts of your muscles. Most people use an eight to ten repetition of the exercises for a good workout in the arms. Any repetition that you are comfortable with will work well for you.

Westy’s Workouts provides you with the best natural bodybuilding and weight training advice on the net. Find Arm Muscle Building to GET BIG FAST at Building Arm Muscle . Your SIZE depends on it!



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8 Muscle Building Secrets For 2009

Stress on the body is an issue many looking at beefing up their bodies face and in many cases, unknowingly. While you could spend a lot of time looking for shortcuts by searching for muscle building secrets the truth is, sticking with a sensible routine which includes exercise, diet and rest will serve you much better in the long run.

Looking for shortcuts in the area of muscle building has been a long time problem and while it’s possible to achieve fast short term gain, going it alone just on the recommendation of those with little more experience than yourself is a dangerous practice.

Another fallacy is you need to continually lift heavy weights and yes, this will promote strong muscle growth but remember, there needs to be a horses for courses thinking as well. Many muscles in your body require lighter workouts and weights while others thrive on a heavier workload. Avoid working on the same group everytime you complete a routine and include sufficient rest periods in your program.

While secrets for building muscle are a dime a dozen, we’ve compiled eight commonsense things you need to be observing to lay a solid foundation for safe and sensible exercising.

8 Muscle Building Secrets You Need To Know

1. When starting a weight training program you must realize that it is extremely important that you take timeoff after a hard training session. Every time you lift weights you are tearing microscopic muscle fibers. You build muscle when you rest and when you give these muscle fibers time to rest.

2. You must rest at least every other day when starting a weight training program. Working less in some situations can help you build more muscle than if you work more.

3. Stretching is extremely important when you are starting to lift weights. It is vital that you stretch before a workout as well as after a workout. You can severely damage your muscles if you do not take the time to warm up and stretch properly. Your muscles are extremely delicate and it is important that you prepare them for weight lifting by stretching. Damaging your muscles is horrible because it can take months for them to fully heal.

4. In any successful muscle building program you must keep track of the exercises you do. This way you can increase the number of repetitions that you do and also the amount of weight you lift during each repetition.

5. Some people even take a pad of paper with them when they work out so they can write exactly what they do. As a result, the next time you work out you will know exactly what you did the last time.

6. It is usually more beneficial to you if you work out for a shorter period of time at a higher intensity.There is no need to go to the gym for hours upon hours every day because you really only need an intense hour to get the job done.

7. One of the secrets for building muscle is that it’s ok to lift lighter weights. Lifting lighter weights with more repetitions is the same as lifting a heavier weight only a few times. This way there is less strain on your muscles and your workout is more enjoyable.

8. It is important that you keep a positive attitude about your training sessions. Many people dread going to the gym because of the physical toughness that it takes. When you go to the gym you should think about how great you are going to feel after you go. You could even think about how great your body is going to look in a few short weeks.

Get the secrets to building muscle fast . We’ve scoured every corner of the internet to find everything you ever wanted to know about building muscle quickly .



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