Gain Muscle Mass

How To Build Muscle Mass

The 4 Critical Muscle Building Factors If you want to build muscle mass, but you’re not really sure where to stat, check the video below. In this short video I explain a few simple things that you can do to start packing on muscle mass quickly, easily and naturally. I also uncover what I believe to be the 4 critical factors in the muscle building process. If you can get these 4 thing right, then you will start to gain muscle. If you’re pressed for time, here’s a quick recap of the 4 muscle building factors… 1.) Train with heavy free weight based compound exercises. 2.) Learn how to apply progressive overload to your workouts in an intelligent manner. 3.) Implement the bodybuilding nutrition basics. 4.) Allow for intelligent rest and recovery between workouts. The 4 muscle building factors that I discuss in this video are non negotiable if you [...]

Weight Training Weight Loss Secrets!

Weight training weight loss techniques when used properly are a great way to turbo charge your fat loss success, without having to resort to unhealthy dieting practices. While most popular books and magazines tout dieting and cardiovascular training as the only way to lose weight, the fact remains that weight training when implemented properly, not only serves to increase your lean muscle mass, but can also be a potent addition to any sustained weight loss plan. If you’ve been slaving away in the gym trying desperately to gain muscle mass for a while now, chances are you have also packed on some unwanted body fat. The good news, is that by reorganizing your training and nutrition, you can easily put together a weight training weight loss plan that will burn the extra fat off of your body in record time. Weight Training Weight Loss 101 In order to lose weight, [...]

Weight Lifting Tips For Serious Muscle Growth!

If you implement the 3 weight lifting tips I’m about to teach you, there is no doubt in my mind that you will quickly begin to experience some serious muscle growth. Whether your goals are to gain muscle mass, gain muscle and weight at the same time or simply to build some muscle while losing fat, a solid weight training routine is a necessity. If you’re ready to gain muscle, but not sure how to structure your muscle building weight training routine, use the following weight lifting tips as a guideline as you design your ideal bodybuilding program. After implementing these fundamental muscle gain training tips your weight lifting workouts will be on muscle building overdrive! Warning…These Weight Lifting Tips May Lead To Uncontrolled Muscle Growth! 1.) Limit your weight training workouts to no more than 60 minutes. Somewhere around 20 minutes into an intense weight lifting workout, naturally produced [...]

Upright Rows

Upright Rows Upright rows are an incredibly effective trapezius and shoulder building exercise that allows you to really hit your traps hard and heavy and build an upper body that you can be proud of quickly and easily. While there are a bunch of trap exercises that you can perform to add density and thickness to your trapezius, upright rows are hands down the most effective because they allow you to use a much heavier training weight than all of the other trap specific exercises. A lot of guys have big strong shoulders, but wimpy traps. If you’re one of them check out upright rows and work them into your next shoulder / trapezius workout and you should start to see some impressive results pretty quickly! Ideal Upright Rows Form Muscles Used During Upright Rows Target Body Part: Traps And Shoulders Primary Muscles: Trapezius, Deltoid Secondary Muscles: Posterior Deltoid, Brachialis, Brachioradialis Starting [...]

Tricep Push Down

The tricep push down is one of the most popular triceps exercises. While the heavy barbell and dumbbell tricep exercises work better for overall triceps development, the tricep push down is a great exercise to mix things up a bit while still stimulating muscle growth and strength gains. One of the very first tricep exercises that I was ever introduced to tricep push downs hold a special place in my heart and to this day remain a staple in my arm workouts. Although popular, there is some risk associated with heavy tricep push downs as they have been shown to lead to joint pain for some people. What I’ve personally experienced is that the repetitive movement of heavy triceps pushdowns can definitely lead to some debilitating joint pain. That said, the results that you can obtain from this exercise are undeniable. My advice is to incorporate tricep push downs into [...]

Stiff Legged Deadlift

The stiff legged deadlift is the most effective free weights exercise for stimulating muscle growth in your hamstrings. While leg curls provide a way to isolate the hamstrings, the stiff legged deadlift allows you to hammer your glutes with a very heavy load through a complete range of motion. Simply put, there is no more effective glute and hamstring exercise than the straight leg deadlift. If you’re serious about increasing the size of your legs, you need to get serious about training your glutes and hamstrings. Often neglected, the muscles in the back part off your legs will respond very well to heavy training through a complete range of motion. Lean how to incorporate the stiff legged deadlift into your leg training workouts and you’ll definitely experience an increase in the size of your legs. If you’re not sure how to perform the stiff legged deadlift check out this exercise [...]

Seated Press – Shoulder Press

Seated press (also known as seated shoulder press) is one of the best exercises for adding mass to your shoulders. While it really isn’t a fancy exercise, it is effective at helping you increase your shoulder strength and girth. The main benefit of the seated should press is that it allow you to train your shoulder with very heavy weights. This helps to stimulate muscle growth in your deltoids and triceps. Muscles Used During The Seated Press Target Body Part: Arms, Shoulders Primary Muscles: Anterior and Medial Deltoids, Posterior Deltoids, Triceps Secondary Muscles: Trapezius, Latissimus Dorsi, Rhomboids, Erector Spinae, Rotator Cuff, Serratus Anterior, Rectus Abdominus , Transverse Abdominus, Obliques Starting Position: Step underneath the bar and grab it with your palms facing forward and your thumbs wrapped completely around the bar to prevent slipping. Place the bar on the top portion of your chest. Upward Phase: Exhale and [...]

Seated Dumbbell Tricep Extension

The seated dumbbell tricep extension is a great exercise for overall triceps development. Unlike the lying tricep extension the seated dumbbell triceps extension is performed sitting in an upright position utilizing a dumbbell instead of an EZ curl bar. Because of the fact that this exercise utilizes a dumbbell, it allows for a much greater range of motion during the downward phase of the exercise, allowing you to get a deep stretch at the bottom of the movement that you just can’t get from any other tricep exercise. Another benefit to this great triceps exercise is that it takes a lot of the stress that traditional triceps exercises place on the elbow joint off and allows you to train “hard and heavy” without joint pain or damage. Ideal Seated Dumbbell Tricep Extension Form Muscles Used During The Seated DB Tricep Extension Target Body Part: Arms Primary Muscles: Medial, Lateral and Long Head of the [...]

The Best Legs Exercises For Muscle Growth

Do you know how to perform the best legs exercises for explosive muscle growth with proper muscle building form? If not take a look at the exercises listed here and learn how to incorporate each of them into your muscle building leg workouts. While anyone can hit the gym and muddle their way through an ineffective leg workout, it takes a good understanding of how to perform each leg exercise in order to produce the type of effort required to increase your strength and stimulate muscle growth on a consistent basis. A lot of guys claim that they really want to build muscle mass, but very few of them take the time to put in their dues with intense and focused leg workouts. There is simply no other way to build an appreciable amount of muscle mass than by placing an emphasis on the best leg exercises each and every [...]

The Best Tricep Exercises For Massive Arms

If you want to get bigger arms, then you need to focus your training efforts around growth stimulating tricep exercises. Not only will the increased strength in your triceps allow you to bench press more weight, but it will allow you to train your triceps even heavier progressively over time. This is the winning combination for massive arms. The Muscles That Make Up Your Triceps The technical term for the muscle that makes up your triceps (the back part of your arms) is the Triceps Brachii. While definitely not as glamorous as the Biceps your arms will get noticeably bigger by focusing your training efforts on your triceps rather than your biceps. Parts of The Triceps The Triceps Brachii itself is made up of 3 main divisions: • Triceps Brachii Lateral Head • Triceps Brachii Long Head • Triceps Brachii Medial Head The Most Effective Muscle Building Tricep Exercises Lying [...]