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Six Things You Must Have In Any Muscle Building Program

If you’re looking to pack on solid muscle mass, you’ll definitely want to read this article.

Because there’s a lot of confusion on how to gain muscle mass and what it really takes. I want to give you 6 areas you absolutely, positively must focus on in any muscle building program you decide to use:

1: The proper amount of calories.

Since your diet is one of the most important keys to gaining muscle mass, you really need to know HOW many calories to eat, WHAT types of food to eat, and WHEN you should be eating them!

If you consistently under eat, you will NOT gain muscle mass. However, if you tend to overeat a lot, you will likely gain body fat.

So you have to be pretty accurate with your calorie intake in order to gain muscle mass without a lot of fat.

2: The correct approach to training in the gym.

Any muscle building program should give you MASS building techniques so that you can gain quality muscle weight, not just fat.

You want to make sure you’re not training too many days. That will stop your body from recovering and your muscles from repairing themselves.

You also want to make sure you’re not doing too many exercises, reps, and sets because that too could lead to overtraining.

We’ll touch more on it below, but the best approach for building muscle is to stick with the basic compound exercises (bench, squats, deadlifts, barbell curls) and use lower reps and just a few heavy sets.

3: The best possible supplements to help pack on weight.

Let’s get this straight…you do NOT need supplements to gain muscle. You need calories. And I’ve used just about every supplement on the market and many are a complete waste of money! However, there are a few exceptions and some can help you in the muscle gaining process, if you decide to use them.

The main supplements worth taking to gain quality muscle would have to be protein (whey, milk, or egg), creatine, glutamine, EFA’s, a multivitamin, and meal replacements.

Save your hard-earned money and time by avoiding the useless ones.

4: The proper amount of sets and reps for muscle growth without muscle breakdown.

Like we talked about above, you want to make sure you’re setting up your weight training to be the best use of your time and energy.

Most people train the wrong way for muscle growth. What I mean is, they do way too many reps and sets, thinking more is better.

A lower rep and set range is proven to speed up lean muscle growth while minimizing muscle breakdown.

After all, muscle growth occurs from overload. And it makes sense that one
of the quickest ways to increase overload (weight lifted) is to lessen the amount of reps and increase the amount of weight.

5: The right balance of protein, carbs, and fats.

If you don’t get enough protein, you WILL NOT gain muscle. If you consume too many fat calories, you’ll gain mostly fat and not muscle. So it’s important that you get the right breakdown of protein, fats, and carbs for your specific body type.

Most advice shows that 50% of your calories should come from protein, 40% from carbs, 10 % from fats. But this is just a guideline. Find what works best for you and stick with that.

6: The right approach to cardio so that you do not burn off all your hard earned muscle weight.

Depending on your goals, cardio may help or actually hurt your chances of gaining weight. If you’re really looking to gain more weight fast, you may not want to be doing cardio at all.

That way, you don’t risk losing weight and muscle by expending calories that could have been used for muscle building.

If you’re looking to lose body fat while still gaining muscle, 3 to 5 cardio sessions a week is plenty.

For someone wanting to pack on the weight, I’d stick with just a couple sessions, none if you’re really desperately trying to gain weight.

Those are 6 basic areas you want to focus on with any muscle building program you use.

The main points again are:

1. Find out the proper amount of calories you need to gain muscle weight without adding a lot of fat.

2. You want to set up your weight training to be the best use of time and energy in the gym. This includes how often to train, how many muscle groups, and how long to rest, both between sets and between workouts.

3. If you decide to invest in supplements, stick with the proven ones like protein, creatine, and glutamine.

4. Using lower reps and fewer sets means you can use more intensity and overload on the muscles. High reps with low weight does nothing for muscle building.

5. Out of your total daily calorie needs, you want to ensure you’re getting the proper ratio of protein, carbs, and fats. You can start with the 50-40-10 ratio or 40-40-20 and go from there, depending on your results.

6. If you want to gain mass quickly, you may want to consider dropping cardio altogether. Or else, 3 to 5 sessions should be more than enough to continue gaining muscle while shedding fat.

If you’re looking for a muscle building program that’s proven to help you build muscle fast, check out the Simple Steps
To Get Huge And Shredded
workout program

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3 Things You Must Know About Muscle Building

Today I wanted to try and explain exactly what it takes to build muscle without going into too complicated of details.

I find that there are so many people and authors out there today that over complicate this topic to simply lure you into buying their latest program or their newest supplement.

Now of course, I have my own muscle building program and I would recommend some supplements to you as well but I am not saying that it is wrong. Today I simply want to give you good information that will hopefully clear up any confusion about what it takes to build muscle in its essence.

I am going to keep this nice and simple and base it on personal experience because in the end I believe your own personal experiences are the best way to measure any kind of results. You cannot simply rely on ‘studies’ or ‘university tests’ as most of these tests are either biased or they are based on genetically gifted individuals.

What do you need to do to build muscle?

Well let’s think about this question for a moment.

First, understand that your body is more than content with staying EXACTLY the way it is right now. It would rather not change and it is programmed to be this way after thousands of years of evolution. This means that to make any change in our bodies composition, we are going to have to ‘coax’ it or persuade it in doing so.

So for today’s purpose, building muscle, how do we persuade our bodies to do this?

Well we have to give it a ‘reason’ to grow!

There are many ways to do this but I am going to break it down into some manageable chunks.

Caloric Surplus:

One of the keys to gaining muscle and weight is to consume more calories. The reason we want to give our bodies more calories is because if we are going to demand more out of them than what they are accustomed to, then we need to feed them with more fuel.

Think of it as if you want to travel further in a car. If one tank of gas gets you so far but you want to go further, you need to have more gas right? It’s the same for building muscle. Feed it more so you have more energy to push it into spurting new muscle.

Now without going into excruciating details (which is not the point of this particular article), you cannot simply overfeed on junk food. Make sure you are eating lean proteins, complex carbohydrates and healthy fats.

Progressive Overload:

Now that you are eating enough to give your body ‘extra energy’ you will need to stress the muscles so that they respond by getting bigger.

Your muscles are currently the size they are based on the level of activity you have done in the past, your genetics and your strength.

We cannot change your genetics, but we can however change your strength to a degree as well as elicit hypertrophy (muscle building) by weight training.

To put it simply, you need to start progressively overloading your body with some form of resistance training.

Honestly, do not get too concerned about finding that ‘Special’ program that will be better than all the other programs out there. There are just too many training programs to try and choose ‘the best’ one.

In my experience, they all work! Yes of course some may be better than others but in the end you will get results no matter which program you try as long as you follow the key rules to muscle building. Rely on the foundation and principles instead of the program. In doing so, you will get results no matter which program you are on.

What are the foundation and principles?

Progressive Overload, Adapt, Proper Form, Mindset, Rest and Recovery.

Pretty simple right?

The main thing is to continue stressing the muscles by either overloading with volume training, getting stronger by strength training and making sure to give your body enough time to rest and recover and therefore GROW!

This is not to say that you can just keep getting stronger to the point that you will be performing 1000lb bench presses, but by cycling your training through different stages, you will start to get closer to what your genetic potential for muscle mass really is.

Eventually the gains will get harder to come by, but if you are just starting out, this will not be an issue.

Accepting the Inevitable:

By applying the right factors for muscle building, you will start to gain lean mass and you will start to gain weight which is good because that is the goal we are after.

However, you need to also accept that when you are gaining muscle that it is almost impossible not to gain a bit of fat while doing so.

Now I know there are going to be lots of people claiming that it can be done but in my experience these are people who are genetically gifted and they are the exception to the rule.

Other people who tell you this may be people trying to sell you something.

Finally, you can gain eliminate fat gain by gaining muscle at a slower rate.

It is your choice, but for those of you who want to build some serious muscle as quickly and effectively as possible, then you will just have to accept a bit of fat gain.

What is a ‘bit’?

Well for the most part, for every 4lbs of muscle or lean mass you build, you will probably accumulate about 1-2lbs of fat with this. Of course this is if you are doing everything right and eating relatively clean.

Now you might be saying ‘I don’t want to gain fat!’.

Just realize that the muscle you build during the course of your muscle building phase will be on your body permanently provided you continue training and eating right.

What you want to do is go on a muscle building phase for about 6 months or so or longer (it is up to you) then you want to go on a fat burning phase for a couple of months to burn off the accumulated fat and keep the muscle!

See how that works?

This is just the way it is and I have experienced this myself and it is not as bad as it sounds. Most people do this continually and they consistently add 5-10lbs of muscle each time they do this until they start to reach their maximum genetic potential.

The good thing about doing this is you also get better each time you go through these phases and you start to optimize your gains and improve on your muscle to fat gain ratios.

Just accept a bit of fat when gaining muscle and don’t stress over it. It happens to all of us and you will certainly be more grateful for the muscle after it is all said and done.


Those are 3 simple areas of muscle building that should help you understand it a bit better.

I hope it is simplified enough and it doesn’t make you over-think which is in my opinion the one thing people do too much of (including myself sometimes).

Keep it simple and always go back to the basics.

In knowing about these 3 things, it should put your mind at ease and let you focus on training, eating and enjoying the journey.

Joey Vaillancourt is an expert on Muscle Building with a highly effective program designed to build 10lbs of muscle in 5 weeks. He is also the 2010 FAME Central Fitness Model Champion To learn more about Joey Vaillancourt, check out his Free Muscle Building Report

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Get Ripped – Things To Remember

Producing great looking abdominal muscles involves both shedding fat and building up the abdominal core. Although this formula is easy enough, the execution can be difficult. Individuals should do what they can to stay motivated and aimed at the end result, six pack abdominal muscles. Here are some tips on how to get ripped.

A low fat as well as well-balanced food plan which includes fresh fruits, vegetables, lean meats and whole grains is best. Consuming a lot of lean protein could be especially beneficial. Taking in either a small meal or snack every three hours is another “trade” secret. Doing so helps keep the metabolic process stoked.

Cardio exercises are extremely necessary when trying to develop six pack abs. Even though many people mistakenly think that it’s feasible to spot train or only work a particular part of the body, in this case abs, and see outcomes, it’s not. While it’s possible to develop muscle in a certain area of the body, it’s impossible to target fat loss. Instead, one must regularly exercise. Only then will the muscles all through their body (which includes their ab muscles) commence to show up from underneath the current layer of fat hiding them. Fantastic options for cardio workouts include jogging, dancing, running, and bike riding.

It’s not only what an individual consumes that is essential but how they consume food. Taking in breakfast every morning is advisable given that it helps get the metabolic process revving after the overnight fast each living person takes. Eating breakfast likewise makes it less likely that an individual will pig out at lunch.

Consuming lots of water is likewise important when attempting to produce six pack abdominal muscles. For many individuals, the minimum amount which should be consumed per day is eight glasses. Water not only makes sure that the body is working properly but it also helps to prevent overeating.

Sometimes, folks mistake thirst for hunger and finally end up eating when they really do not have to. This can seriously ruin someone’s flat ab efforts. It is advisable to remember that consuming a lot of water can be dangerous. Consuming energy drinks as well as eating potassium rich foods can decrease the likelihood of developing too-low potassium amounts, which can occur if someone drinks a lot of water. When a person does not have adequate potassium, he is at serious risk, health-wise.

Lifting weights is an additional way to develop sexy abs as well as to get ripped. Leg squats as well as dead-lifts are particularly good for abs. Muscle burns a lot more calories compared to fat. The more calories your body burns, even at rest, the simpler it will likely be to get great looking ab muscles. Abdominal exercises are obviously essential as well. Ab crunches, sit-ups as well as leg lifts are all good.

Do you want to know how to get ripped? Visit us at http://bodybuilding-and-fitness.com/ .

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Things Why You Should Have Signed up to a best online bodybuilding supplement store Items Store

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There are a lot of why you should make best online bodybuilding supplement store subscriptions to a product shop based upon on the need of a person. But the causes to make one and the points to note are the primary concern. One must not easily get scammed by any best online bodybuilding supplement store. It may also lead to misdirection by getting the wrong supplement and cause injuries. So it will be advised to check all essential facts before you make sign up to best online bodybuilding supplement store items.

An MBA in Business Administration & Management. Kashif Aftab is a writer at Nutrition! Writing is my Expression, After found myself as a nutrition writing the expert, I decided taking up writing full time. I am compiles content on MMA sports nutrition health supplement, best online bodybuilding supplement storeBest Thermogenic Fat Burners for Weight Loss topics. I use my personal website and blog to explain the Articles writing. Find me on MMA sports nutrition and blogs for my tips and Nutritionist help…

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