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Best building muscle program

 

No Nonsense Muscle Building

 
Here are some of the myriad of questions I get asked on my travels.
What is the best building muscle program for muscle gain?.
Could you teach me how to gain muscle fast?
Could you teach me how to pack on an extra ten to fifteen pounds of muscle mass before my next vacation?
Could you help me get ready for my first bodybuilding or fitness model competition?
Could you help you look like someone who actually lifts weights?
Could you help me build a body that turns heads and demands respect?.
The list is endless

Every single hard gainer I consult with wants to know the best building muscle program for muscle gain and how to do it safely and effectively.
Hard gainers, please listen up! There is hope for you. I am happy to say that learning how to gain muscle fast is not as hard as some would make you believe but it also not as easy as you might think. But you must be prepared to train smarter and not harder. Don’t get me wrong, I’m not talking about wimping out during your workouts. I am referring to the big picture of training more intelligently.


Here is some of the most popular advice I give to the hard gainer when he wishes to gain muscle fast.

1. With the best building muscle program for muscle gain never perform more than 10 reps.
If you are lifting weights beyond 10 reps than you are emphasizing your slow-twitch muscle fibers which have the smallest opportunity for muscle growth. You are a hard gainer and you need recruit the maximal amount of muscle fibers in every set. Always choose your weights knowing that a 11th rep is forbidden and trespassing into ‘skinny land.’

If you really want to gain muscle fast than get your mind into heavy lifting mode. Every single set and every single exercise. Keep the weights heavy and never more than 10 reps. Approach every workout knowing that you are going to be venturing into new territory and waging war on your skinny genetics. I recommend these workouts with a workout partner so you can eliminate any safety issues, not slack off and push your limits every inch of the way.

2. Reduce Your Workout Time
Perform more work in less time and you have increased your work capacity. Work refers to the number of sets, reps and poundage within your workout. Who is fitter? The guy who can do 4 sets of 185 pounds bench press with 30 second rest or the guy who can do 4 sets of 185 pound bench press with 90 second rest? The one who can do the same amout of work in less time. Guess who is more muscular? The one who has a higher work capacity.

Next time you enter the gym, try to complete your current workout in less time. Take shorter rests. Move from one exercise to the next much quicker. Don’t be surprised if you feel out of shape! This is one of the easiest tips you can take away to increase your muscle density and take your fitness to a new level. Be prepared to humble yourself and get out of your comfort zone.

3. With the best building muscle program for muscle gain you do Only One Exercise Per Muscle Group
Only one? Yes, only one, unless you want to buy into the notion that you must mutilate a muscle for over an hour to get any growth out of it. Consider this typical day in the gym. Today is your chest day. Your first exercise is bench press. You perform your first set with 185 lbs, second set with 205 lbs, third set with 225 lbs and fourth set with 245 lbs.
Assuming this is your max weight for the desired number of reps, is it not safe to say that you have used the maximal number of muscle fibers? Your goal is to simple spark your muscles into growth. Not exhaust them to death. Once they experience a unknown assalut (stimulus), your body will be forced to adapt and create new muscle to prevent future assaults! Therefore, your take home lesson is this: Once you have out performed your last workout, it is time to move onto the next exercise.

4. Do No More Than 3-5 Sets Per Muscle Group
I question a hard gainers workout intensity if they must do more than 3-5 sets per muscle group. Now if you are using anabolic steroids or have muscle friendly genes than you can safely dismiss this advice. Remember, learning how to gain muscle fast for the hard gainer requires following a new set of rules.
Consider the first 1-2 sets at 85% maximal effort. The third set at 95% maximal effort and the fourth (and sometimes fifth) set at 100% maximal effort. It is only this last all out set that contributes to the greatest muscle growth. Anything over and above this last go till you blow set simply exhausts the muscle beyond reason and delays your recovery ability to hit the muscle again. It is this last set that you should perform at least 1-2 extra reps or 5-10 extra pounds than last workout. Mission accomplished. You have sparked your muscles into growth. Time to move on.

5. Increase Your Strength 5% Every Two Weeks
One of the biggest mistakes I see hard gainers make in the gym is not track there progress. They return week-after-week to simply reherse the same workouts with the absense of progress. How do you expect to gain muscle fast if you continue to lift the same weights each workout? Your body is designed to tolerate stress. Assault it and let it get bigger. Assault it and let it get bigger. It’s a simple concept.
So your take home message is to aim for a minimum of 5% strength increase every two weeks. You might progress a little quicker with larger muscle groups like back and legs versus smaller muscles like biceps and triceps. Just think, in six months from now, you will be over twice as strong as you are now! I would actually recommend writing down your strength goals for six months from now and than work backwords. If you are currently dead lifting 135 lbs, aim to be deadlifting 270 lbs over the next few months!

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Take a look at the best building muscle program for muscle gain available today and look at the amazing body transformations in the shortest time possible.  

 

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By Vince DelMonte 
So you think you know everything about building muscle? If you have read everything, tried everything and heard everything about muscle building but still resemble the silouette of a Calvin Klien model instead of a buff fitness model than I promise these three ‘little-known’ muscle building tips will accelerate your muscle gains immediately!

1. Body Weight Training

This was once a popular muscle building technique but is very commonly ignored. Why? Perhaps because most body weight training is simply hard and can put a dent in your precious ego! As far as I am concerned, if you can not work with your own body weight than you have no freaken business using external loading such as barbells and dumbbells.

It’s incredible how many attempt to use heavy weights with a microscopic range of motion but can’t do a set of push ups, a squat to the floor or even one chin up. Don’t get me wrong, there is definitely a place for external loading with heavy weights but not until you have the ability to master the following bench marks:

Males should aim for 1 set of 80 push ups, 1 set of 20 chin ups, 1 set of 20 1-leg squats, 1 set of 40 dips and 1 set of 20 pull ups.

Females should aim for 1 set of 40 push ups, 1 set of 5-10 chin ups, 1 set of 10 1-leg squats, 1 set of 10-15 dips and 1 set of 3-5 pull ups.

These standards will ensure a solid foundation of general fitness and muscular endurance and lead to building muscle mass more easily in the following stages of your weight training program.

2. Flip Your Program Upside Down Every 3 Weeks

This is an extremely powerful tip to building muscle mass, not to mention one of the easiest tricks to ensure your body side-steps plateaus forever. Consider that you have been training your chest shoulders and triceps every Monday. In you next phase, three weeks later, you should do the complete opposite. You will train your triceps, shoulders than chest on Friday. This will prevent plateaus because each muscle group will have an opportunity to train completely fresh.

Let’s say you are training your back, biceps, forearms and abs on Friday. Than you will train your abs, forearms, biceps, and back on Monday (in the opposite sequence). You will literally switch everything upside down. Again, this will ensure that these muscles receive an opportunity to train first in the week when your body is the most fresh. Read the rest of this entry

no nonsense muscle buildingI just finished talking to muscle and six-pack expert Vince DelMonte who’s creating a lot of buzz and excitement this week with the pre-sale of his No-Nonsense DVD Series that kicked-off yesterday at his site. By all means take a look at the No Nonsense Muscle Building Site for yourself

I just finished talking with Vince and he said, “I’m actually concerned…”

He explained to me that’s he’s afraid this entire thing may back fire on him because he sold over half  of his 480 DVD’s in the first 24-hours!

“Why in the world is that concerning?” I asked.

Vince says, “I think a lot of people are acting out of sheer emotional impulse.”

That’s probably because every top-notch fitness author is urging their readers to try out Vince’s No-Nonsense System and visitors are dropping their jaws when they see all the before and after pictures of regular folk who have proven his stuff works.

Everyone wants to get absolutely ripped by summer time and according to his success stories – you can. The best part is that he has a plan for everyone – no matter what you look like right now or what your goal.

Don’t believe me… see for yourself right here:
Read the rest of this entry

killer-abs-12I regularly scan the internet for research and information on muscle building and yesterday I came across a great free muscle building video. I got myself a coffee and out of curosity I turned up the speaker volume and watched from start to finish. Now I know the narrator has a lacklustre voice (this where the coffee helped) but the infomation on nutrition, supplementation and training was top notched. He clearly explains where most novice and more advanced muscle builders go wrong in their training attempts to build muscle, as well as giving practical advice to address the issues. Well worth a look but don’t forget the coffee!!!

Take a look at the FREE muscle building video    

 

back workout exercise

Back Workout Exercise for Building the Back

Looking for the best back workout exercise for building the back well it is a matter of back to basics. Now I have heard people say that deadlifts thicken the waist well that I am afraid is just bullsh*t.  The dead lift when performed correctly is one of the best back workout exercises for building the back and it also increases growth hormone release for all over muscle growth (how to do the deadlift correctly). Here is an excerpt from Ben Pakulski journal which highlights the back workout exercise.

Killed back twice this week:his week: One day is heavy rows and pull ups; the other day is very meticulous contraction and back to basics with deadlifts at the end of the workout.

I have given special attention this year to using only perfect form on every thing I do. Bit of a shot to the ego when it comes to weights, but they have gone back up relatively quickly.

What does perfect form mean?

Ahhh the question every aspiring bodybuilding should be asking! (and likely is!) Perfect form is getting a muscle AS SHORT AS POSSIBLE! And conversely, as long as possible, although both are not always possible in the same exercise. This should be the basis for where every workout begins. HOW DO I GET A MUSCLE AS SHORT AS POSSIBLE?

First, what does that mean? And what does a fully shortened muscle look like for each and every body part? If you don’t know the answers to these questions, and you’re trying to build muscle, you’re wasting time. Now, that doesn’t mean that you’re not going to build ANY muscle (if you use the “shake weight” enough times you will eventually build some muscle). However, if you’re like most people I know, you value your life and don’t want to waste your time in the gym. Who wants to work hard and not building muscle effectively…right?

Since the theme for this week is back workout exercises for building the back or lats as we call them..

The lats primary functions are to “adduct, extend and internally rotate the humerus.” Although there may be a few other functions in there, depending on specific fiber direction, these are the main ones we need to be concerned with. So, what does that mean? From the “anatomical position” (standing with arms at your sides, palms facing forward), it simply means: Bring your arm closer to your side, rotate the shoulder inward (so your palm is facing behind you), and extend your arm as far as possible behind you (without moving any other part of your body). TRY IT! See how it feels.

If you’re not getting close to this position in your workouts, you’re wasting time!
It doesn’t necessarily mean that you need to do exactly this position on every exercise. Some exercises are slightly different angles etc. But this should be the primary goal and on your mind when executing each and every set and rep.

My back workout exercise for building the back looks like this obviously adjust your weights:

Reverse Grip Seated cable row 4×15 (180, 225, 225, 225lbs)
One arm dumbbell row 4×12(130, 140, 140,140)
Overhand barbell row 4×15(315)
Deadlift 4×20 (315 for 23 on first set, then 405lbs for 3 sets: 20, 17,17 reps) We kept the deads light cause I hadn’t deadlifted in almost 3 months.

This is a great back workout exercise routine for building the back. Ben is launching a revolutionary muscle building workout and nutrition strategy Mass Intentions 40 on November 29th check it out now or feel free to read a full honest Mass Intentions Review

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