If your thirst for the best muscle building tips, bodybuilding how to guides and muscle and fitness facts has yet to be quenched, then look no further…This muscle building guide is loaded with the most up-to-date bodybuilding and muscle gain info floating around on the net!

The emphasis of the muscle building info provided here will be to teach you how to maximize your muscle gain results while minimizing your time in the gym. In short…How to gain muscle mass quickly without letting the process completely take control of every aspect of your life.

In order to get you headed towards achieving your muscle building goals, let’s touch on the things that are critical to building lean muscle mass…

1.) Heavy Resistance Training – In order to gain muscle mass, you must first stimulate the muscle growth process by implementing some form of progressive resistance training.

Traditional bodybuilding workouts lean heavily toward training with free weights. In my experience, free weight training (especially heavy free weight training) is hard to beat when stimulating muscle growth is your goal.

Before you attempt to move on down this list, make sure that you have incorporated some form of progressive resistance training to stimulate muscle growth.

Without a reason, your body will not grow. By progressively increasing the amount of work that your muscles have to perform, you will be giving your body a reason to adapt to the increased stress and grow.

2.) Apply Intelligent Progressive Overload – There are a few ways to make this happen, but the best way to get the ball rolling here is to simply train with heavy enough weights to stimulate muscle growth with each and every workout.

How do you know if you’re training with heavy enough weights to gain muscle mass you ask? Simply target the 8 – 12 repetition bracket with each of your workout sets. This is the rep range that has been proven to stimulate muscle growth.

Of course you won’t gain any muscle at all if you don’t train with a heavy enough weight to make it challenging, so make sure to train with a weight that allows you to hit somewhere in the 8 – 12 rep range, but does not allow you to perform any more repetitions than that.

Ideally you’ll want to start with a weight that allows you to complete only the bottom end of the 8 -12 rep range. So start by targeting 8 reps in your first workout for that body part. Then next week at the following workout stick with the same training weight, but try to perform a few more reps, say 10. The following week keep the weight the same, but target the top end of the range, in this case 12 reps. After you are able to handle the initial training weight for a full 12 reps, then it’s time to move up to a heavier weight.

This is a simple and effective way to incorporate progressive overload into your workouts. Implement this tips immediately and you will gain muscle mass…I promise!

3.) Apply The Bodybuilding Nutrition Basics - After you’ve taken the time to kick-start the muscle growth process with intense free weight training, it’s time to incorporate natural bodybuilding nutrition principles to fuel new muscle growth.

Just like a machine, your body needs fuel(energy)to sustain everything from basic movement and bodily function to repair and regrowth of bodily tissue. In order to ensure that you’re now “stimulated” muscle tissue has the basic fuel necessary to repair itself from the damage inflicted by your heavy free weight training workouts, there are a few bodybuilding nutrition tips that you absolutely must follow…

Eat, Eat, Eat…Make sure to eat enough calories to support the muscle growth process. Even if you get everything else right, you will not gain muscle mass if don’t eat enough calories. This is the fundamental rule governing all muscle and weight gain.

Eating More Calories Than Your Body Burns =
Weight Gain (Muscle Gain If You Do It Right!)

Learn how to estimate the number of calories your body needs to grow and make an effort to hit your calorie target each and every day. Over time this is the most important factor for sustained weight and muscle gain, but also one of the most difficult to Implement.

Just get it through your head right now – you’ve gotta eat to grow…period!

If you get everything nailed down right off the bat, you could expect to add anywhere from .5 – 2 lbs per week of high quality muscle weight, but not too much more than that.

Here are a few ways to get the extra calories into your body easily…

1.) Add olive oil to your diet
2.) Eat more red meat
3.) Eat nuts like almonds and walnuts (I really like almond butter)
4) Drink a few extra glasses of milk
5.) Use meal replacement shakes
6.) Add a few scoops of high quality whey protein to your daily diet
7.) Add a few whole eggs to your diet each day
8.) Eat more cheese

Take the time to read through this natural bodybuilding nutrition article and start by incorporating the basis today. Then plan out your nutritional strategy targeting your ideal calorie level. If you get this right, you will gain muscle mass regardless of how you train.

4.) Allow Your Muscles To Rest And Recover - Make sure to listen to your body. If your muscles are sore, allow them more time to rest between workouts. Never try to train a muscle group that is not fully recovered.

As a rule of thumb, train each body part only 1 time each week! (2 times at the most). If you don’t allow your body to rest and recover, you won’t gain muscle mass at all! So make it a major part of your muscle building plan.

When you’re resting your sore muscles, it’s never a good idea to just lounge around. Not only will your muscles take longer to flush out the toxins responsible for the muscle soreness, but you may begin to pack on fat as a consequence of a sedentary lifestyle.

Learn how to incorporate active recovery into your life. On your days off from the gym rest your muscles by hiking, jogging, biking or swimming. The rule of thumb here is to take it easy! Be active and have a good time, but go little bit slower than you normally would.

All in all learning how to gain muscle mass doesn’t have to take control of your life! Make sure to keep everything in perspective and plan around the things that are important to you. Learn how to find the balance that allows you to have the body that you want, while still making concessions for the way you want to live.

Even though it may seem like it’s impossible to have the best of both worlds, it can be done. No, you won’t be able to figure this out without some trial and error and hard work, but the reward is well worth it. An amazing body and a fun and exciting life!

While sometimes confusing, learning how to gain muscle mass the right way is one of the most important skills that you can acquire. It puts you in charge of the way your body looks and feels. You no longer have to guess about whether or not what you’re doing is going to lead you to your goals.

Take the time to learn how to gain muscle mass the right way. Get to work, but make sure to get out and enjoy your life as well! After all…what good is a ripped muscular body if you never get out of the gym to show it off?

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Why I’m Writing This Article…

Let’s face it everybody and their mamma wants to gain muscle as fast as they possibly can. No body wants to hear that they’re going to have to put in a lot of really hard work consistently over time in order to build a body that they can be proud of….even if it is the truth!

Here’s the deal…the main reason that I’m writing this now. Over the past few weeks I’ve come across a number of potential fitness coaching clients who all came to me and said that they would do what ever it takes to gain muscle fast. The thing is when it came time to really get down to the work; none of them were willing to do what I was asking them to do.

Basically they just weren’t tough enough to gain muscle fast naturally!

Based on my experiences as a personal trainer and online fitness coach as well as countless casual conversations with everyday people in gyms who’ve come up to me to ask about the muscle building process….I really feel that most people out there in the world – the casual gym rat type, just are not committed enough to the process to gain muscle fast.

Now I didn’t say that someone like that couldn’t possible build muscle mass over time and really achieve some amazing results, because they absolutely can. Normal everyday people achieve amazing results in the gym every day – even to the level of complete body transformations, but they definitely take a more slow and steady approach to the process.

So here’s the question that you need to ask yourself before jumping into any sort of “gain muscle fast” program…

Are you tough enough to do what you’re going to need to do to gain muscle fast?

Just be honest with yourself here and really take the time to think this one through. If after thinking about it, you decide that you are tough enough to achieve these goals, then you’ll have cemented this into your mind and you’ll be eager to get to work immediately and probably a bit more receptive to getting everything all done.

If on the other hand, you realize that you’re not willing to sacrifice that much of your current lifestyle, then it’s time to set some realistic goals that will allow you to build muscle mass a little more slowly over time.

There’s absolutely no shame in realizing that you may not be willing to do what’ required to gain muscle fast. In fact most personal trainers (myself included) will actually be thrilled that you can understand this about yourself before jumping into something that you’re just not committed to seeing through. You’ll in turn be able to gain more muscle mass and lose more fat…just slower and steadier over time than you would have by going all out and burning out completely.

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In order to help you gain muscle faster than you ever have before safely and naturally, I’ve put together a list of the factors that a decent muscle building workout must address. If you follow these few simple rules when structuring your bodybuilding workouts, you will gain muscle faster than you ever thought possible.

If you want to gain muscle mass fast you need to focus your muscle building workouts for maximum efficiency. Too many guys neglect to plan out their workouts and as a result don’t build any muscle all. Take some time to think through your workouts and ensure your muscle building success from the start.

#1. One of the most important things you can do to ensure that your bodybuilding workouts are actually going to help you gain muscle fast to focus the majority of your workouts around multi-Joint compound exercises. These muscle building exercises are often thought of as boring and plain, but they are effective for building muscle, plain and simple.

Exercises like squats, lunges, dead lifts, straight leg dead lifts, bench press, incline press, barbell curls, overhead presses and the dumbbell variations not only allow you to train with heavy weights, but they force you to utilize a few different muscle groups at the same time. This allows you to maximize your time, a trait that will help you definitely gain muscle fast.

#2.  After you’ve looked over the exercises that make up the bulk of your workouts, it’s time to take a look at the overall structure of your training program. You want to keep your training sessions short and sweet. Each workout should be somewhere in the 20 – 60 minute range.

If you train too much longer than the 60 minute cut off, not only are you more than likely not training with the appropriate intensity level, but you’re not taking advantage of your body’s ability to produce muscle building hormones.

#3.  Each of your workouts should target 1 -2 specific body parts or muscle groups. Keeping your workouts focused on only a few body parts at a time will allow you to train each muscle group with the appropriate muscle building intensity level and ensure that you stay well within the 60 minute time limit.

#4.  Structure your workouts to train the bigger body parts first. For example, if you’re working your chest and biceps on the same day, hit your chest first, then move on to your biceps. I know this seems like common sense, but you’d be surprised at how many guys don’t so this!

#5.  Tailor your rest intervals to your goals. If you are trying to get stronger, then a full 3 – 5 minute rest interval may be in order. If you are trying to stimulate muscle growth then you may be resting anywhere form 30 seconds to 2.5 minutes between sets. A good compromise is a 2 – 2.5 minute rest interval. This is usually enough time for your muscles to recover nearly fully, but not so long that the start to cool down.

If you stick to the basics and start to structure you weight lifting workouts for peak efficiency, you will gain muscle fast!

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The reality of gaining weight or muscle mass, is that success lies in the numbers. The difference between someone who gains weight and muscle mass quickly and someone who doesn’t is usually just hidden in the details. In this case, the difference in the amount of calories you consume v.s. the amount of calories you expend on a daily basis.

In order to gain weight, you need to consume (eat) more calories than you expend (burn) most of the time. This results in a surplus of energy or calories. Your body has no choice but to do something with the excess energy. In order to deal with the energy surplus, your body will either store the excess energy as fat or use it to build more lean muscle mass.

Eating the right foods to gain weight can help you immensely!

If you grasp a basic understanding of the nutrients required to fuel muscle growth, it will become obvious how you need to eat if you want to gain weight and muscle mass at the same time.

A word of warning…

While it is certainly possible to gain weight and muscle mass at the same time without also gaining an appreciable amount of body fat, it is not possible to gain weight without also gaining a bit of fat. Anytime you increase your caloric intake, you run the risk of putting on some unwanted fat.

This is why bodybuilders plan their nutrition and training schedules in “bulking” and “cutting” cycles. They know their going to gain a bit of fat when they up their calorie intake, that’s just how it works! But they have learned to offset the fat gain by moving into a training and nutrition cycle that allows them to shed all of the new fat, but retain most of the new muscle mass.

The thing to keep in mind here is not to go crazy with the excess calories. Make adjustments gradually over a 1 – 2 week period, and analyze the results. If you’re not gaining weight, increase your calories somewhere in the 250 – 500 calorie a day range. If you’re gaining weight, but also too much fat, simply decrease your calories by 250 -500.

Alright, no need to beat a dead horse here, I just wanted to be honest with you and let you know that anytime you increase your calorie intake to gain weight, you will also gain a bit of fat. So it’s a good idea to plan your more aggressive weight gain / muscle gain cycles for the winter months, so that you have a bit of time to shed the excess fat before you hit the beach!

If you’re looking to gain weight as fast as possible, you need to be eating a healthy does of the right foods at the right times. Below is a short list of some of my favorite foods to gain weight.

The Best Foods To Gain Weight Fast…

In order to gain muscle mass, it’s important to eat enough muscle building protein.

Here are my personal favorites when it comes to high quality lean protein:

• Boneless Skinless Chicken Breast
• Salmon
• Tuna
• Ground Turkey Breast
• Pork Tenderloin
• Lean Cuts of Beef (eye round, sirloin tip side steak, top round are great choices here)
• High Quality Whey Protein Supplements / Powders

Here are my favorite carbohydrate choices for weight and muscle gain:

•  Oatmeal (flavored or plain)
• Whole Wheat – Whole Grain Bread
• Whole Wheat Pasta
• Potato
• Yams
• Fruit
• Ego Blueberry Waffles (Not the best, but I love them!)

If you want to gain weight, you need to increase the amount of calories that you’re currently eating. This is usually easier said than done! If you’re having a hard time eating more food, a great way to add extra calories to your diet without causing you to feel bloated all of the time is by adding in some heart healthy fats.

You’ll probably notice that many of the sources of heart healthy omega-3 fatty acids also contain a decent amount of high quality muscle building protein!

Here Are My Favorite Sources of Heart Healthy Calorie Dense Fats:

Omega-3 Fatty Acids-

• Salmon
• Trout
• Tuna
• Mackerel
• Cod
• Crab
• Shrimp

Omega-6 Fatty Acids-

• Flax Seed
• Canola Oil
• Soybean Oil

“While both omega-6 and omega-3 fatty acids help to decrease total cholesterol levels, it’s a popular thought that Americans tend to consume an abundance of heart healthy omega-6 fats, and not enough omega-3′s.”

While at first glance this doesn’t seem like such a big deal, the truth is that while heart healthy, omega-6 fatty acids tend to…

• Increase blood pressure
• Cause Inflammation
• Increase Blood Clotting

Omega-3 Fatty acids on the other hand seem to have to opposite effect. Omega-3′s tend to…

• Reduce blood Pressure
• Dilate Blood Vessels
• Reduce Inflammation

Though it’s hard to go wrong consuming more of either type of heart healthy fat, I tend to heed the popular advice and consume more omega-3 fatty acids than omega-6′s.

Whether you completely restructure you bodybuilding diet in order to include a bunch of these foods to gain weight fast, or you casually add a few of them into your diet, the bottom line is that in order to gain weight, you must eat more calories than you burn throughout the day.

While it is true that the bulk of the food I eat to gain weight and muscle mass are on these lists, it’s important to understand that how and when you eat them plays a huge role in whether you gain weight or muscle mass on a consistent basis.

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While fielding questions about the “next best” fat loss muscle gain diet and the “latest and greatest” weight training routines has become an expected part of my day, the sheer volume of muscle building misinformation floating around out there never ceases to amaze me!

While I’m sure you’ve come across many popular bodybuilding resources that seem to tell you that it’s indeed possible to gain muscle and lose fat. Not many of them are willing to be honest about just how difficult it can really be to actually achieve your fat loss muscle gain goals!

If your new years resolutions include packing on slabs of lean muscle mass and losing body fat at the same time, take a few minutes and read through a few of the most common fat loss muscle gain myths, and uncover the truth about building muscle and losing fat once and for all!

The Most Prevalent Fat Loss Muscle Gain Myth…

“You can’t lose fat and gain muscle at the same time”

This is an old one. Spread throughout the bodybuilding community by muscle building purists. The “old school” bodybuilders still contend that you are not gaining muscle if you’re not in turn gaining weight and size.

In reality, it all depends on your definition of muscle gain.

When explaining lean muscle gain to my clients, I often begin with an explanation of lean body mass.

Lean Body Mass is not only a measure of your body’s muscle mass, but a measure of all of the things that make up the mass of your body that don’t include body fat.

Examples of lean body mass include:

•  Bone
• Muscle Mass
• Blood
• Internal Organs
• Cartilage

It is possible to increase your lean body mass, decrease your overall body fat percentage and gain no weight. In my opinion, this is an example of gaining muscle mass and losing fat at the same time! When this type of transformation occurs, it’s common for muscle groups such as the arms and thighs to actually lose some size due to the loss of visceral fat located between the skin and the muscle itself.

A few years ago, I Participated In The E.A.S. Body For Life Challenge.

Over the course of the 12 week Program…

• I increased my lean body mass by 8 lbs!
• I decreased my overall body fat from 18.5% to 6.5%!
• And I dropped 12 total pounds of fat from my body!

In my opinion, this is what it looks like when you gain muscle and lose fat at the same time. It’s definitely a more lean, less bulky look…But significantly muscular none the less!

On the other hand, if your goals are to simply get as huge as possible, then you are kidding yourself by believing that you will achieve this result while trying to follow a fat loss muscle gain hybrid training program. As a rule of thumb….The more dramatic and ambitious the goals, the more intensely and single mindedly you will need to attack each individual goal!

Don’t make the common muscle gain mistake of spreading yourself out too thin. If you really want to increase your muscular strength and size significantly, then you will need to attack this goal before trying to focus your attention on losing fat.

Conversely, if you’re dying for ripped 6-pack abs, then you need to focus your attention on losing body fat first! After you achieve your initial goal, move on the next in line. Becoming successful at this skill is really just a matter of correctly prioritizing you bodybuilding goals.

There are no right or wrong answers here…you just need to look within yourself and decide once and for all what you really want to accomplish. If you desire a leaner more muscular look, then attempting a fat loss muscle gain training program may be the way to go.

If not…at least you figured this out before putting in the blood sweat and tears only to wind up frustrated and upset later on down the road!

Another Prevalent Fat Loss Muscle Gain Myth…

“In order to lose fat perform high repetition low weight exercises.”

This fat loss muscle gain myth is simply not true. In my opinion, the best way to burn fat is to build lean muscle mass, so I’ll focus my response to this myth accordingly.

Any increase in lean muscle mass increases the rate at which your body burns calories. If you add muscle, and continue to consume the same amount of calories, you will also lose fat as an opposite reaction within the body. You could almost say that burning fat is a side effect of muscle gain!

“A Gain In Lean Muscle Mass Typically Equals A Substantial Loss In Body Fat!”

In order to stimulate lean muscle growth, you need to progressively overload your muscles.

This progressive overload can come from many factors such as:

•  Lifting Heavier Weights
• Higher Repetitions
• Longer Rest Intervals
• Shorter Rest Intervals
• Super-sets
• Drop Sets

There are really no hard and fast rules to apply here other than to recognize that everyone’s body works differently. The bottom line is that there are simply no set number of repetitions and weights that will magically cause your body fat to melt away or allow you to pack on limitless slabs of lean muscle mass. If you take the time to train properly and stick with the time-tested muscle building basics, your chances fat loss muscle gain success will be greatly increased!

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If you’re looking for an excellent “bread and butter” triceps exercise that will allow you to increase the size of your arms without placing unnecessary stress on your joints, then the EZ bar triceps extension may be the exercise for you. I personally like to incorporate this powerful exercise into my triceps workouts whenever I begin to feel any type of pain in my elbow joint due to overuse.  It typically allows me to continue training heavy without the nagging joint pain that heavy skull crushers and push downs can cause.

Ideal EZ Bar Tricep Extension Form

Muscles Used During The Seated EZ Bar Tricep Extension Target Body Part: Arms Primary Muscles: Medial, Lateral and Long Head of the Triceps Secondary Muscles: Trapezius, Erector Spinae, Rotator Cuff, Anterior and Medial Deltoids, Posterior Deltoids, Extensors, Serratus Anterior, Rectus Abdominus, Transverse Abdominus, Obliques

EZ Bar Tricep Extension Side View

Starting Position: Sit and grab a Z-bar with both hands (facing up) holding it behind your head.

Downward Phase: Inhale and slowly lower the dumbbell by bending your elbows.

Upward Phase: Exhale and extend your elbows to move the Z-bar back up to the starting position.

Special Instructions: This exercise stretches and contracts the long head of the triceps brachii. In order to stabilize your spine and prevent any arching in your lower back, it’s important to contract your abdominal core muscles while performing this exercise.

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There really isn’t any major benefit to the EZ bar curl over the standing barbell curl other than the fact that less stress is placed on your wrist joints due to the Z shape of the bar.  Whether or not you decide to incorporate this exercise into you biceps workouts is largely a matter of personal preference. If you suffer from weak wrist joints or any type of overuse injury or pain along your forearm, elbow or wrist, then the EZ bar curl may be an excellent choice.

Ideal EZ Bar Curl Form

Muscles Used During The EZ Bar Curl Target Body Part: Arms Primary Muscles: Biceps Secondary Muscles: Trapezius, Rhomboids, Erector Spinae, Rotator Cuff, Anterior and Medial Deltoids, Serratus Anterior, Rectus Abdominus,Transverse Abdominus, Obliques

Starting Position: Stand with your back straight and your feet spaced shoulder width apart. Grab the barbell with an underhand grip that’s slightly wider than shoulder width apart.

Upward Phase: Exhale and slowly raise the bar by bending at your elbows. Make sure to stabilize you’re your torso and spine by contracting your gluteal muscles (butt), abs and spinal muscles.

Downward Phase: Slowly lower the bar back to the starting position.

Special Instructions: You can make this exercise more difficult by performing the movement with your back against a wall, preventing your shoulder blades from moving.

• By raising both elbows up after they are flexed, you will increase the contraction of the biceps brachii and also contract the anterior deltoid.
• If you grab the bar with your hands further apart, you will isolate the short head of the biceps brachii.
• If you place your hands close together, you will isolate the long head of the biceps brachii.

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Depending on who you talk to, egg white protein has been described anywhere from “the best” source of muscle gain protein all the way down the line to the absolute “worst”.

Sure we all know that eating (and drinking) protein frequently throughout the day is extremely important if we want to gain lean muscle mass quickly…But the question remains – Where exactly on the spectrum of muscle gain protein sources does egg white protein fall?

As with most things in life, the truth of the matter can be found closer to the middle of these two extremes. If you’re as confused about the muscle building properties of egg white protein as I was (before researching the subject of course!), take a few minutes to “crack the shell” and uncover the truth about egg white protein once and for all!

“One egg white contains 6 grams of high quality muscle building protein and 0 grams of fat!”

With the exception of good old H2o, protein is the most abundant building block of lean muscle mass. If your goals are to gain lean muscle mass, consuming a decent amount of lean protein should be one of your top priorities.

Here are a few more interesting egg white facts…

•  The technical term for egg white is albumen
• The egg white makes up about 2/3 of the total mass of the egg (out of the shell)
• 90% of the mass of the egg white is actually water

It’s interesting to note that egg whites contain an enormous quantity of different types of protein!

What’s Better…Whole Food Egg Whites or Egg Protein Powders?

When it comes to consuming egg white protein for use as a muscle building nutrient, the debate over whether egg white protein powders or liquid whole food egg whites are the best source rages on. On one hand, the liquid egg white lovers tout the benefits of eating large quantities of whole food “all natural” egg white protein throughout the day. Liquid egg whites are affordable, easy to work into most meals and provide a complete source of natural muscle building protein.

The egg white protein powder lovers tout the convenience, taste and ease of slamming down a few egg protein shakes each day and getting the same amount of muscle building protein as eating a case of whole food egg whites. While there’s no clear cut answer here, I think that depending on your lifestyle and preferences a healthy balance may be the way to go. If you just don’t have time to crack all those egg whites, or you don’t like to cook them, then you need to take advantage of the convenience of egg protein powders.

When it comes to egg white protein powders, my favorite product is definitely Optimum Nutrition’s 100% Egg Protein. It mixes easily and goes down smooth and is a great alternative to dairy proteins. Each serving contains the equivalent of 7 liquid egg whites and mixes up in seconds! My second favorite egg protein powder supplement is Vitalabs Ultra Egg Protein. This is another top notch egg protein powder that mixes easily and contains a large does of hassle free egg protein at an affordable price.

Personally, I lean towards whole food liquid egg whites as my go to source of egg protein. It’s a very affordable way to get a complete muscle building protein into my diet, and I love eating them. Instead of cracking 30 eggs a day and separating the yolk form the white, I like to use liquid egg whites. They make it so easy to get a healthy dose of egg protein into my diet. Instead of spending my time cracking eggs, I can just measure out how many whites I need and get on with my life.

The complex protein structure of the typical egg white is illustrated below…

This diverse protein makeup allows for easy digestion and absorption into your body. There is one teeny tiny condition however…

You must properly cook the egg white in order to unlock it’s full amino acid spectrum and make it easily digestible. If you try to drink it raw (YUCK!) not only will you barf immediately…but you run the risk of exposing yourself to salmonella.

If you cook an egg white too much (scrambled egg consistency), you begin to overcook the protein and denature (ruin) the complete nutritional value of the egg white protein.

As a benchmark, keep the cooking temperature below approximately 150 degrees Fahrenheit.

Eggs are a great source of vitamins, including vitamin E, K, A and B vitamins such as B12, riboflavin and folic acid. Eggs also contain all eight essential amino acids which are needed for optimal recovery from intense muscle building workouts.

With high quality protein consumption a top priority for those of us want to gain muscle mass, egg white protein may very well be one of the most complete and versatile foods available.

When other forms of dietary protein are measured for quality in a lab, they are compared to the protein found in egg whites!

A complete and affordable source of high quality protein, egg whites and whole eggs should get some serious consideration as one of the lean protein sources you include in your muscle building nutritional plan. Whether you choose to get your muscle building egg protein from a powder supplement or whole food egg whites really doesn’t matter, just make sure to start incorporating this versatile and complete protein source into your diet today!

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The dumbbell shoulder press can be performed either standing or sitting (shown below). Sitting while you perform this exercises forces more of the emphasis on your deltoids.  Standing while you perform the shoulder press allows you to incorporate many different stabilizer and core muscles – it also allows you to train with a heavier weight. As a rule of thumb, I try to switch between standing and seated shoulder press every few weeks in order to keep progressing with my shoulder development.

Ideal Dumbbell Shoulder Press Form

Muscles Used During The Dumbbell Shoulder Press Target Body Part: Arms, Shoulders Primary Muscles: Anterior and Medial Deltoids, Posterior Deltoids, Triceps Secondary Muscles: Trapezius, Latissimus Dorsi, Rhomboids, Rotator Cuff, Serratus Anterior, Rectus Abdominus , Transverse Abdominus

Starting Position: Grasp the dumbbells in your hands and sit straight. Place your feet firmly on the floor.

If performing this exercise in a standing position: Grasp the dumbbells in your hands and allow them to hang at your side. Slightly bend your legs.

Stiffen your torso by contracting your core and abdominal muscles (“bracing”). Exhale and slowly lift the dumbbells to your shoulder level your palms facing forward and thumbs wrapped around the handles of the dumbbells. Position the dumbbells at shoulder-width or slightly wider and wrists in a straight position (avoid flexion and extension of the wrists).

Upward Phase: Exhale and press the dumbbells overhead until your elbows are fully extended without any arching in your low back.

Downward Phase: Inhale and slowly lower the dumbbells in a controlled manner by flexing (bending) your elbows while maintaining a rigid torso and straight wrists.

Special Instructions:  A backrest can help to prevent excessive arching in your lower back during this exercis

Dumbbell Shoulder Press is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

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Ideal Dumbbell Row Form

Muscles Used During The Dumbbell Row Target Body Part: Upper Back Primary Muscles: Latissimus Dorsi, Teres Major Secondary Muscles: Posterior Deltoid, Trapezius, Rhomboids, Biceps Brachii, Brachialis, Brachioradialis

Dumbbell Row Side View

Starting Position: Place one hand and the same-side knee on an exercise bench, the foot of the opposite leg on the floor, and the hand on that side of the body holding a dumbbell in your hand hanging at arms length below your shoulder.

Upward Phase: Exhale as you pull the dumbbell upward until it touches your outer chest.

Downward Phase: Inhale as you lower the dumbbell slowly to the starting position.

Special Instructions: When you pull the dumbbell back, it’s important to focus on pulling the dumbbell back at an angle (similar to how you start a lawn mower) and not straight up. Focus on contracting the muscles in your upper back as you move the dumbbell through the range of motion.

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If you’re in a rut and haven’t been able to add an appreciable amount of muscle mass to your pectorals, I would definitely recommend adding in a few sets of dumbbell bench press to your chest workout. Not only will you begin to stimulate muscle fibers that have not been recruited during your previous workouts, but you’ll also begin to strengthen your shoulders at the same time!

Muscles Used During The Dumbbell Incline Press Target Body Part: Chest, Shoulders Primary Muscles: Anterior and Medial Deltoid, Pectorals Secondary Muscles: Rhomboids, Rotator Cuff, Posterior Deltoids (delts), Serratus Anterior, Triceps, Extensors

Starting Position: Grasp two dumbbells and lie supine (on your back) on an incline bench angled between 45 and 60 degrees with your feet placed firmly on the floor or on a raised platform to allow you to maintain a neutral spine (flat to normal curvature).

Depress and retract your scapulae (pull shoulders down and back) to make firm contact with the bench. Your head, shoulders, butt and feet should make contact with the bench and floor/riser throughout the exercise. Grasp each dumbbell with a closed, pronated grip (palms facing forward, thumbs wrapped around the handle) and press the dumbbells in unison to a level over your eyes or slightly higher, with your elbows fully extended. Maintain a neutral wrist position (avoid flexion / extension at the wrist joint).

Downward Phase: Inhale and slowly lower the dumbbells in unison and in a controlled movement towards your upper chest, but moving slightly wider towards the armpits. Gently touch the dumbbells to your chest without bouncing, maintaining your neutral wrist position. Keep the elbows under your wrists, and either close to your sides (emphasizes more triceps) or flared out from the body (emphasizes more pectorals).

Upward Phase: Exhale and gently press upwards to full elbow extension with the dumbbells positioned at your starting position. Maintain your points of contact with the bench and floor/riser and avoid arching your back during the lift and maintain your neutral wrist position throughout the movement.

Special Instructions: The dumbbell bench press can also be performed with a slight arch in the lower back area (though not recommended). This position allows you to train with heavier weights as it causes the weight to target the more powerful lower pectoral muscle.

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If you’re thinking of incorporating dumbbell flyes into your chest workouts, then you need to make sure and start out with a weight that allows you to perform this exercise with good form.  I’ve seen a lot of guys get too ambitious with flyes and wind up injuring their biceps and pecs needlessly.

Just like any free weight exercise, you need to make sure and work your way up to a heavier training weight gradually. If you take the time to work your way up to consistently heavier training weights then you’ll definitely have good luck implementing dumbbell flyes into your training routine.

Starting Position: Lie face up on a narrow horizontal bench that does not interfere with the shoulder movement that this exercise requires.  Place your butt flat on the bench and your feet flat on the ground. Your back should be in contact with the bench as well.

Grab a dumbbell with each hand, with your arms extended and slightly bent.

Downward Phase: Gently inhale and open your arms to a horizontal position.

Upward Phase: Exhale and slowly raise your arms back to the initial vertical position. Make a point to “squeeze” your pecs at the top of the movement in order to work the middle portion of your pectoralis major.

*It’s also important to note that Dumbbell Flyes…are not performed with extremely heavy weights!

If you decide to perform Dumbbell Flyes with heavier weights, make sure to exercise extreme caution, as this exercise is notorious for causing tears to the pectoral muscles. While not necessarily on of the heavier “bread-and-butter” compound movements, Dumbbell  Flyes help to increase the flexibility of your pecs and expand the capacity of your pulmonary system at the same time.

Muscles Used During Dumbbell Flyes Target Body Part: Chest, Shoulders Primary Muscles: Anterior and Medial Deltoid, Pectorals Secondary Muscles: Rhomboids, Rotator Cuff, Posterior Deltoids (delts), Triceps, Extensors, Serratus Anterior

 

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If performed correctly, the alternating dumbbell curl can help you add a few inches to your arms relatively quickly, especially if you’ve never trained with dumbbell before.  One of the main benefits of the dumbbell curl is that it allows you to train each of your arms separately.  This ensures that your dominant (stronger) arm doesn’t pick up the slack and overcompensate for your weaker arm, leading to disproportionate arm development and growth.

If you’re unsure how to perform the Alternating Dumbbell Curl check out this video demonstration…

Ideal Alternating Dumbbell Curl Form

Muscles Used During The Alternating Dumbbell Curl Target Body Part: Arms Primary Muscles: Biceps, Brachioradialis,Brachialis Secondary Muscles: Trapezius, Rhomboids, Erector Spinae, Rotator Cuff, Anterior and Medial Deltoids, Serratus Anterior, Rectus Abdominus,Transverse Abdominus, Obliques

Starting Position: Grab a dumbbell with each hand with your arms hanging down and your palms facing your body. If you’re standing, bend your knees slightly.

Upward Phase: Exhale and bend your elbow while rotating your palm up until your palm is facing you.

Downward Phase: Inhale and lower the dumbbell back down to the starting position.

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Not only is the dumbbell bench press a great way to take the stress off of your shoulder joint while you target your chest muscles, but the 3 dimensional movement of the dumbbell allows you to stimulate muscle fibers that flat barbell bench press can’t even touch!

Muscles Used During The Dumbbell Bench Press Target Body Part: Chest, Shoulders, Triceps Primary Muscles: Anterior and Medial Deltoid, Triceps, Pectorals Secondary Muscles: Rhomboids, Rotator Cuff, Posterior Deltoids (delts), Serratus Anterior

Starting Position: Grasp two dumbbells and lie on your back on a flat bench with your feet firmly placed on the floor or flat on a raised platform to allow you to maintain a straight back.

Pull your shoulders downward and back to make firm contact with the bench. Your head, shoulders, butt and feet should make contact with the bench and floor throughout duration of this exercise.

Grasp each dumbbell with a closed, pronated grip (palms facing forward, thumbs wrapped around the handle). Press the dumbbells to a position level with or just below your eyes with the elbows fully extended. Avoid any type of wrist flexion by holding your wrists straight.

Downward Phase: Inhale and slowly lower the dumbbells in a controlled movement towards your mid-chest, but moving slightly wider towards the armpits. Gently touch the dumbbells to your chest without bouncing, maintaining your straight wrist position. Keep your elbows close to your sides in order to emphasize your triceps, or flare your elbows out from your body in order to emphasize your pectoral muscles more. Maintain all points of contact with the bench and floor and avoid any arching in your lower back.

Upward Phase: Exhale and gently press upwards to full elbow extension with the dumbbells positioned at or just below the level of your eyes. Maintain your points of contact with the bench and floor. Avoid arching your back during the lift and maintain straight wrist position throughout the movement.

Special Instructions: The dumbbell bench press can also be performed with a slight arch in the lower back area (though not recommended). This position allows you to train with heavier weights as it causes the weight to target the more powerful lower pectoral muscle.

Warning: If you have a history of lower back problems, then it’s definitely not a good idea to utilize the “power lifter” approach to bench press form. It may also be a good idea to raise your legs onto the bench. This prevents your lower back from inadvertently arching while you bench press.

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Structure your diet to gain muscle mass properly, and you will likely find the key to increasing the amount of lean muscle that you put on. As boring as this seems, it’s the truth.

Ask anybody who has ever attempted to gain muscle mass and succeeded, what they believe to be the most important factor in their muscle gain success. Chances are, the number one answer will be something like “focusing their diet to gain muscle mass” or “eating enough protein”.

When it comes to building muscle, there is simply no substitute for a well planned out muscle gain diet. Notice here that the opening sentence of this article did not begin touting supplements, steroids, and advanced just-discovered eastern block training methods.

The cold hard truth is that no matter how intelligently you train and no matter how many supplements you take, you will not gain appreciable amounts of lean muscle without properly structuring your diet to gain muscle mass….Period!

Unlock The Power Of Food – Laser Focus Your Diet To Gain Muscle Mass

In order to gain lean muscle mass, it’s very important to be able to calculate your current Basal Metabolic Rate and Total Daily Expended Energy. If you are serious about setting the structure of your diet to gain muscle mass specifically, then this is the first step.

In order to perform the BMR calculation, you’ll need to have your body fat tested by skin fold caliper method. To calculate your BMR simply plug your % body fat and lean body mass into the following equation:

BMR = 370+(21.6 x LBM (kg)).

In order to calculate your TDEE, you will need to multiply your BMR x your estimated activity level multiplier.

Activity Multipliers

Conventional wisdom says that in order to gain weight, muscle or otherwise, you will need to consume more calories than you burn. This is a scientific fact.

Trying to figure out exactly how many more calories to consume is where it begins to get fuzzy. There is a very fine line when it comes to structuring your diet to gain muscle mass. If you cross it you will not only gain muscle mass, but an appreciable amount of body fat as well.

I would recommend adjusting your caloric intake gradually. A good place to start would be to add an extra 500 calories per day to your diet. Try this for a week. Then, get on a scale and measure the results.

It’s also important to have your body fat measured periodically to ensure that your weight gains are due primarily to muscle gain. If at the end of the one week period, you have not gained any weight, adjust your caloric intake by an additional 500 calories per day. Continue in this fashion until you begin to see the results you are after.

Focus Your Diet To Gain Muscle Mass With Meal Frequency And Timing

Ok, so you know how many calories you need to be consuming. You’re clear on how to adjust your calories as needed and measure your results. But something is amiss.

“How exactly do I manage to eat 3500 calories a day?!!!” You yell out to no one in particular.

This is one of the most misunderstood areas when it comes to putting together a diet to gain muscle mass.

In order to reap the muscle building benefits of your new diet, you will need to be eating a meal every 2-3 hours throughout the day.

In order to get a handle on this, just make note of the time you wake up in the morning. Divide your entire day into 2 – hour increments. Now take the number of increments in your day and divide it into your caloric goal.

Presto, now you not only know exactly how many calories you need to consume in a day, but you know how many meals you need to eat each day and how many calories are in each of those meals.

The Perfect Meal – How To Create The Ideal Muscle Building Meal

In order to create a nutritional profile that effectively incorporates your target caloric intake for the day, you will need to pay attention to the nutrient profile.

Each meal will need to be composed of various amounts of individual nutrient classes.

The nutrient classes that you should be most concerned with are water, protein, carbohydrate and fat. It is important to note that each of these nutrients work together in your body to create an environment conducive to muscle growth.

If you decide that certain nutrients are more important than others, or even worse, decide to exclude certain nutrients from your diet, your body will have a difficult time producing the muscle mass that you desire.

In order to engineer your ideal diet to gain muscle mass, take a quick look at your per meal calorie requirements, (calculated previously).

• 1 Gram of Protein Or Carbohydrate Contains 4 Calories
• 1 Gram of Fat Contains 9 Calories

Armed with this new found information you can quickly begin to see that fat is the most calorie dense nutrient. Fat does not just make people fat because it is bad for them, a small amount of fat can contain a staggering amount of calories.

Following this logic, it is important to realize that in order to consume more calories, fat is an essential addition to any diet to gain muscle mass.

Certain types of fatty acids (omega 3′s and omega 6′s) when consumed properly, can not only increase your calories, but they have been scientifically proven to:

• Lower Unwanted Body Fat Levels
• Increase Muscle Building Hormone Levels
• Increase Brain Function and Alertness
• Provide An Additional Energy Source For The Body

As you can see, these are some pretty great side effects!

I recommend consuming between 40 and 60 grams of “healthy” fat per day. Spread over 6 meals, this would break down to approximately 7 to 10 grams of fat per meal.

This should be enough to ensure that you will be able to get the benefits that dietary fats have to offer, without consuming the excess of calories often associated with fat consumption.

Eat as much as you can. You can never get too much! Is often the advice given when it comes to protein.

Protein is primarily responsible for cell growth and repair, muscle growth, and as a last resort, an energy source for the body. To drive home the significance of protein, when you lift weights, you are tearing your muscle cells apart.

When your body begins to regenerate and repair all of those damaged muscle cells, it will need ample amounts of protein. If you do not consume enough protein, then your body will not regenerate and repair itself.

If this critical step in the muscle building process is limited by inadequate protein consumption, then you simply will not gain muscle mass!

Although, it is important for people wanting to gain muscle mass to consume enough protein, it is simply not necessary to consume absurd amounts.

The American College of Sports Medicine suggests that it may be prudent for strength training athletes to consume between 0.72 – 0.77 grams of protein per lb of body weight.

This stands in stark contrast to the 2 – 3 grams of protein per lb of body weight recommended by many bodybuilders. If your goals are to build muscle, it is important to consume a approximately 1 gram of protein per lb of body weight.

Now, if you’re doing the calculations, you are going to consume between 40-70 grams of “healthy” fat. This would account for between 360 and 630 of your daily calories.

Next we factor in the protein, at a minimum of 1 to 1.5 grams per lb of bodyweight. This would account for nearly 1200 calories for a 200lb man.

This brings us to a total of roughly 1830 calories. Supposing our target caloric intake for the day was 3600, we would need to consume approximately 443 grams of carbohydrate to round out our diet.

Your complete per meal break-down would look something like this:

Hopefully this article has shed some light on how to focus your diet to gain muscle mass. Apply these diet tips and begin packing on lean muscle mass in no time at all!

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Trust me here when I say to your much better off taking a few minutes and learning how to perform each deltoid exercise the right way. it’s a win – win, you learn how to train your deltoids properly and stimulate muscle growth at the same time without injuring yourself down the road.

That said, many of the best deltoid exercises can also do a lot of damage to your shoulder joint if you don’t know how to perform them properly. It’s also important to understand that performing these shoulder exercises over and over again with heavy training weights can lead to a whole slew of should joint pain and muscular injuries, so it’s important that you learn how to sprinkle in the heavy overhead presses in moderation.

Personally, I like to perform a these deltoid exercises with a limited range of motion and fairly light training weights most of the time, that way I minimize the damage to my shoulder joints. I will however mix in a good old fashioned hard and heavy deltoid workout about once every month.

The Muscles That Make Up Your Shoulder

The technical term for the muscles that make up your shoulder area or “delts” is the Deltoid. While there are movements that isolate the individual muscles in your shoulders, many of the compound exercises that are highlighted on this page also incorporate the muscles of your triceps.

Parts of The Deltoid

The Deltoid is made up of 3 main divisions:

• Anterior Deltoid
• Middle Deltoid
• Posterior Deltoid

The Best Deltoid Exercises For Shoulder Development

• Seated Press – Shoulder Press
• Dumbbell Shoulder Press

If you want to get big muscular shoulders then these effective deltoid exercises are the “cream of the crop”.  Learn how to perform each of them with perfect form and start working them into your shoulder workouts immediately.

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Once you begin to build up some strength in your pectorals, then you can tap into the real power of this “old school” exercise by adding weight to the mix!  Weighted chest dips are an excellent exercise that will allow you to pack on some serious muscle mass in your chest.

One of my favorite applications of chest dips is to add it into my chest workouts whenever I hit a sticking point or plateau with my bench press.  For some reason this exercise allows me to strengthen my chest enough to push through sticking points with ease.

That said, chest dips can be a difficult exercise to perform if you’ve had any sort of shoulder injury. Make sure that you understand how to perform this exercise with proper muscle building form before you give it a try, or you’ll be asking for a debilitating shoulder injury of some sort.

Muscles Used During Chest Dips Target Body Part: Chest, Shoulders Primary Muscles: Anterior and Medial Deltoid, Pectorals Secondary Muscles: Rhomboids, Rotator Cuff, Posterior Deltoids (delts), Triceps, Extensors, Serratus Anterior

Starting Position: Hang from the parallel bars with your arm extended and your legs curled up behind you.

Downward Phase: Inhale and bend your elbows, slowly lowering your body
Until your chest is level with the parallel bars.

Upward Phase: Exhale and gently press upwards to full elbow extension.

Special Instructions: The more your chest is angled forward during this exercise, the more the muscle fibers of the chest are activated.  If you keep your body positioned completely upright during this exercise, then you will primarily activate the triceps.

Aside form being an excellent pectoral exercise, parallel bar dips are a great way to stretch the shoulder girdle and pectoralis major.

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Cell Tech Creatine Facts

Container Size: 6.7 Lbs.

Serving Size: 2 Scoops (98.5g)

Servings Per Container: 30

Amount Per Serving:

Total Calories: 320
Total Carbohydrates: 75 g 25%
-Dietary Fiber: 0 g 0%
-Sugars: 75 g

Vitamin C: 250 mg 417%
Phosphorus: 180 mg 18%
Magnesium: 70 mg 18%
Chromium: 250 mcg 208%
Sodium: 140 mg 6%
Potassium: 150 mg 4%

Crea-Edge: 10 g
(Creatine monohydrate, Creatine anhydrous,Dicreatine malate, Creatine alpha-ketoglutarate)

SMG: 2.5 g
(Taurine, Betaine HCl, L-glutamine
alpha-ketoglutarate)

Lipoic-Tech: 200 mg
Alpha lipoic Acid

Other Ingredients:

Dextrose, malic acid, red beet powder, natural and artificial flavors, calcium silicate (as anticaking agent), purple color flecks (gum arabic, FD&C Red No.3, FD&C Blue No.1), FD&C Blue No.

Cell Tech Create Hardcore is one of those supplements that’s promoted with hype laden “pseudo scientific studies” and marketing mumbo jumbo. This is the exact same marketing approach that has given the bodybuilding supplement industry such bad press lately. Whenever I see ads that promote a supplement in this way I tend to get a bit leary.

In the case of cell tech creatine, once you look past the hype and dig into the actual supplement itself, you begin to wonder why they felt they had to hype it up at all. Don’t get me wrong here, I know that there are thousands of creatine monohydrate supplements on the market these days that all promise to do the same thing, so everyone’s got to do something to differentiate themselves, but cell tech creatine is a good product that actually deliverers results. Not one of the pretenders that creams as much low quality crap as they can into a bottle and then markets the living crap out of it.

I would like to believe that the unique ingredients in Cell Tech Creatine Hardcore would be enough to convince most guys to shell out $45 to give it a try, but I guess Muscle Tech felt they had to hype it up a bit to give it that extra edge.

Does Cell Tech Creatine Hardcore Live Up To The Hype?

Yes and no. Cell Tech creatine lives up to the hype in the sense that it does what it says it’s going to do in it’s marketing. It provides you with ample doses of pure creatine monohydrate mixed with ingredients that stimulate insulin production quickly. This lead to increased creatine monohydrate uptake and absorption which typically leads to increased muscle strength and size. If you’re looking for a creatine supplement to simply help you “pack it on” quickly, the cell tech creatine is an excellent choice.

On the other hand, cell tech creatine is one of the most expensive creatine supplements on the market today. A lot of people (including myself) openly questions whether or not the high price is justified by the results. In other words do you get noticeably different results from cell tech creatine as opposed to a more reasonably priced creatine / dextrose blend like Phosphagen HP or Creatine HSC?

Is Cell Tech Creatine Hardcore Just Another Overpriced Sugar-Laden Creatine Supplement?

Taking a quick glance at the label this is certainly the impression you’d get of cell tech creatine hardcore. Not only is it loaded with sugar at 75 grams per serving, but the truth is that cell tech is loaded with HPLC grade certified dextrose. Yes it’s still sugar, but at least it’s not the cheap stuff!

That said, I’ve had a great deal of luck with creatine dextrose blends in the past and I use them to this day in order to get calories and creatine into my system after my workouts. MuscleTech claims that using their cell tech creatine product, you can expect to gain up to 7lbs of rock hard muscle in only 7 days!

“In one groundbreaking clinical study at McMaster University, weight-training subjects in an eight-week study made strength gains of over 30 pounds on their max bench, 213 pounds on their leg press and an astounding 48 pounds on their standing barbell curl.”

I’ve never personally experienced results like those, but I have managed to pack on up to 5 lbs of muscle mass and increase my strength “through the roof” in a matter of a week while supplementing with creatine / dextrose blends in the past. I like them and I use them whenever I fell that I need an extra boost – especially when I need to get through a training plateau.

As far as being over priced, I do think that it’s a bit expensive at around $45 for a lb bottle. But that’s definitely open for discussion, I mean what price would you be wiling to pay for 7 new lbs of rippling lean muscle mass and a 30 lb increase in your bench over the course of a week? I know a lot of guys who have paid a lot more than that for the exact same results!

If you’re looking for a more affordable creatine / dextrose blend check out:

Results of Another Cell Tech Creatine Study…

“In a 28-day clinical study, Cell-Tech Hardcore was clinically proven to be 26 times more powerful than regular creatine at building mass (4.34 vs. 0.16 lbs.). In this same study, one extraordinary subject gained seven pounds in just seven days! With extreme gains like this, just imagine how much more freakish muscle you’ll be slapping onto your frame! Science proves Cell-Tech Hardcore drives muscle building into a realm unlike any other.”

Cell Tech Creatine Hard Core Recommended Use…

For the first five days (loading stage)- Take two servings daily, one in the morning and the other twelve hours later or immediately after workout. 2.Maintenance stage- Take one serving immediately after your daily workout, or take one serving upon awakening on non-workout days. For optimum taste, mix two scoops (98.5g) of CELL-Tech with 12 oz. of cold water. After consumption of CELL-Tech, drink an additional 8 oz. of water to enhance absorption. For maximum results, CELL-Tech should be used for a minimum of 8 weeks.

Cell Tech Creatine Hardcore is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

If this describes your current situation, relax. there’s still plenty of time to get into great shape…but you’ve got to kick it into gear right now to acomplish all of your fat loss muscle gain goals befor summer arives!

If your goals are to burn fat gain muscle and get your body into beach ready condition, there are really only a few thing that you must do to make it happen quickly. Simply follow along with the step by step fat loss muscle gain plan outlined below and before you know it, you will be ready to hit the beach with the confidence that only a musclular chiseled body can provide.

Burn Fat Gain Muscle By Sticking To The Basics

1.) Increase your chances of Burning fat and gaining muscle by paying attention to what you eat and when you eat it!

If you are looking to burn fat gain muscle and get into shape quickly, you must begin to eat the right types of muscle building foods at the right times. You should aim to eat a minimum of 1 gram of protein per pound of body weight per day. This is enough protein to ensure lean muscle gain, yet not so much that it becomes a chore to get it down on a daily basis.

Adjust your carbohydrate intake to somewhere around 2.5 x your current body weight. Regardless of what the popular media has to say about consuming carbohydrates, they are essential to your fat loss muscle gain nutrition plan and they serve as your body’s main source of energy throughout the day. Simply put, you will not gain muscle burn fat or feel very good if you cut carbs out of your diet completely.

Dietary fat is also an important part of any well rounded muscle gain fat loss plan. If you neglect to eat any fat in hopes that you will burn more fat get that thought out of your mind! It is simply not true. One thing that you will notice if you completely eliminate fat from your diet is a flattening of your muscles and an aloof groggy feeling most of the time. fat is critical to is If your goals are to burn fat gain muscle, target somewhere around 30 – 40 grams of fat. The best types of fat to consume here are healthier non animal fats. Flax seed oil, olive oil and cold water fish ( like salmon) are the best sources of naturally occurring healthy fats.

Eat a meal every 2.5 – 3 hours throughout the day for a total of 5 -6 meals. Eating smaller more frequent meals has a two fold benefit if you want to burn fat and build muscle. The first benefit lies in the fact that the more frequently you eat, the more you rev up your fat burning metabolism. The second benefit to eating smaller more frequent meals is that you will be feeding your growing muscles ample amounts of nutrients in a steady stream throughout the day. This allows your msucles to utilize more of the muscle building nutrients that they need in a more efficient manner.

Each of your fat burning muscle building meals should consist of carbohydrate, protein and fat and a good dose of water. No exception! Make it a priority to follow sound fat burning muscle building nutrition principles. The fact of the matter is that nutrition alone will account for up to as much as 80 – 90% of your fat burning muscle building progress!

Make sure to drink ample amounts of water throughout the day. Drinking 1 gallon of pure, clean water throughout the day should be enough for most people to help the fat loss muscle gain process along.

2.) Ignite your body’s natural muscle gain fat loss potential by stimulating muscle growth with short duration, but intense free weight workouts.

Structure your workouts to help you burn fat gain muscle by limiting them to only 20 minutes each. While I know that this may sound like bodybuilding heresy, if you plan your workouts right, this is all you will need to get ensure continued muscle growth and fat loss.

The idea behind 20 minute free weight training sessions is that they force you to focus your time in the gym more efficiently. If you go in knowing that you have only 20 minutes to get your training done, you hit the gym with a new sense of intensity and focus that is impossible to maintain for a 2 hour workout session. The other indirect benefit to this type of structure is that each intensely trained body part gets to rest and recover for a complete week after it is trained.

Here is how to structure you 20 minute free weight training sessions for maximum fat loss muscle gain benefit:

• Train only 1 body part each workout
• Train each body part only 1 time each week
• Begin each training session with a complete warm-up. You warm up should consist of 4 sets of the first compound exercise that you are performing for your training session.
• Each muscle gain workout should consist of 3-4 work sets of a multi-joint compound exercise followed by 2-3 sets of either another compound exercise or a single joint isolation exercise.
• Each work set should target 4-8 repetitions. You should be using a weight that allows for no more than 8 repetitions per set…but you must be able to complete a minimum of 4 reps with decent weight lifting form.
• Rest for 2-3 minutes between each set. This is enough time to allow your muscles to fully recover for the next set.

Immediately following your muscle building training session, make it a habit to consume a well balanced nutritious meal consisting of complex and simple carbohydrates mixed with at least 40 grams of high quality lean muscle building protein (hydrolyzed whey protein works great for this!) and 10 – 30 grams of healthy dietary fats like flaxseed or olive oils.

Most competitive bodybuilders make their post workout meals the largest most nutritious meals of the day. Use your post workout meal as an opportunity to feed your muscles before the muscle building recovery process begins.

3.) Ramp up your body’s natural fat burning furnace with High Intensity Interval Training (H.I.I.T.T.).

In order to burn fat gain muscle and maintain your cardiovascular health, it is important to perform some type of consistent cardiovascular or aerobic exercise. While moderate intensity long duration cardio like jogging, biking and walking is a good option for maintaining your cardiovascular health, it can be detrimental to your muscle gain goals. The best solution to this problem is to perform regular bouts of (10 – 20 minutes in duration) high intensity interval training a few days a week.

H.I.I.T. describes a method of performing cardiovascular workouts by incrementally increasing and decreasing the intensity every few minutes throughout a complete 20 minute training session. This allows you to perform shorter more intense intervals during your aerobic workout without having to maintain the intensity for a long period of time. This style of limiting your intensity to predefined intervals is more conducive to muscle growth than long duration bouts of aerobic exercise. The best part is that if performed correctly, you will get the full fat loss benefit typically associated with regular cardiovascular exercise.

For those of of you who want to burn fat gain muscle quickly, I recommend a minimum of 3 – 20 minute H.I.I.T. workouts each week. Either schedule your cardio workouts to fall in between your free weight training sessions (opposite weight training days) or perform your cardio after you have completed your weight training workouts.

There’s no doubt that in order to burn fat gain muscle and get into great shape, you will definitely need to put in your fair share of hard work! The bottom line is that there are no easy short cuts that will allow you to burn fat gain muscle in record time without risking your health in the process. While it takes some time and patience to gain muscle mass and burn fat, there’s not doubt in my mind that the results are well worth the perseverance and effort!

Simply follow along with these bodybuilding principles and implement each of these fat loss muscle gain tips into your daily routine. After a few weeks of consistently eating right, training intelligently and performing your cardio, you should begin to notice some impressive fat loss and lean muscle gain results.

As with anything in life, keep your eyes on the goal of building a new more muscular body and slimmer waistline and get back to work on your bodybuilding diet and free weight training. After applying these simple bodybuilding tips religiously for a few months…chances are you’ll be amazed at the fat loss muscle gain transformation!

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With all of the conflicting information floating around these days, I thought that it might be a good idea to simplify the fat burning process a bit and lay out 5 easy to follow tips to help you burn fat faster while still allowing you to keep your hard earned muscle mass and live a relatively normal life.

Before I jump into the fat burning tips, I’d like to highlight an important point about fat loss, weight loss and fitness in general. When it comes to burning fat fast (or any other fitness related goal) there is usually no quicker way to short circuit your success than by trying to do too much too soon.

Please understand that in order to burn fat fast and expose the muscle mass that you have worked so hard to build, it is far more realistic and doable to implement a few basic fat loss principles than it is to bombard your daily routine with “cutting edge” tricks that promise to help you achieve your goals quicker than ever before.

While you may intend to stick with all of the changes until you have achieved your fat burning goals, the reality is that you will have a difficult time making big changes to your fat loss plan.

By committing to making a few basic but powerful fat loss changes to your everyday life, you will be in a much better position to stick with your fat burning plan for the long haul.

“The war of fat loss, where you will actually begin to burn fat fast, is won by making seemingly small but permanent lifestyle changes consistently over time.”

I know, I know, all of the fat burning infomercials and weight loss diet pills seem intriguing on the surface, but in reality they leave a lot to be desired.

While there are many differing opinions these days about the best diet and training routines to burn fat fast, one thing remains consistent…

If you want to burn fat fast, you will have to work hard to make it happen!

Burn Fat Fast With These 5 Tips…

1.) Focus on building lean muscle mass. When you increase your lean body mass, you automatically decrease your body fat levels. Perform intense resistance training (preferably heavy weight training) a minimum of 4 times a week. Also make sure to eat a well balanced muscle building diet in order to promote muscle growth.

2.) Drink more water. Not only is it a healthy thing to do, but drinking water is essential for both muscle growth and fat loss. Make it a habit to consume a minimum of 1 gallon of water per day.

3.) Stay away from sugar, low quality carbohydrates and alcohol. All of these nutrients give you very little bang for your buck so to speak. Try to consume most of your carbohydrates from more complex sources. Whole grains, oatmeal, and wheat bread are a few good choices.

4.) Perform H.I.I.T. style cardio exercise to burn fat fast. Train 3 times a week for a minimum of 20 minutes a session. While aerobics are not fun for everybody, it’s hard to argue with the many fat loss benefits that this form of aerobic training has to offer.

5.) Eat more protein! I’m sure you’re aware that protein is essential for muscle growth, but did you know that there is another distinct fat burning benefit to consuming more protein?

In order to digest and break down the foods that you eat, your body must use energy (calories) to fuel the process. This is know as the thermic effect of food.

“It has been shown that a meal composed of high-protein, requires more calories to digest and break down than both high fat and high carbohydrate meals.”  – Source: American Council On Exercise

Protein has what is know as a high thermic effect. Meaning that it requires more energy for your body to break down and digest protein than any other nutrient.

If you’re serious about getting ripped and ready to burn fat fast, then start by implementing these simple yet effective fat burning tips into your life. In no time at all the fat will be melting off and you will be closer to exposing the muscle you’ve worked so hard to build!

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Pay close attention to these tips as they are the underlying principles of many of the top selling fat loss programs on the market. If you can focus in on the things that matter when it comes to naturally melting off body fat and distance yourself from the things that are just going to distract you from your goals, you will be able to melt off body fat much quicker than you ever thought you could.

The Burn Fat Diet Tips

The very first thing burn fat diet tip that I like to teach people who are trying to strip off body fat and get their bodies “beach body” ready in a relatively short period of time, is to completely stops focusing in on losing body fat and losing weight and turn all of their attention to building lean muscle mass.

Now I know that this might sound a bit counter intuitive, but you have to trust me here when I say that building some lean muscle mass (even very small quantities of lean muscle mass) can go a long way towards melting off body fat. The bottom line here is that the more lean muscle mass your body carries, the more metabolic function it has and the more calories your body will correspondingly burn at rest, which ultimately will lead to less body fat on your frame.

In order to build some lean muscle mass, you’re going to want to focus in on the muscle building basics and really stick with what is proven to work. Perform 3 – 5 heavy free weight based workouts each week making sure to allow for a full week of rest and recovery for each of your body parts between workouts.

Every time you head into the gym you need to approach your workouts with the mindset that you are trying to stimulate some lean muscle growth, rather than heading in there to simply melt off some body fat. It’ a slightly different approach to melting off body fat than you’ve probably been exposed to in the past through typical burn fat diet programs, but I think you’ll find that it’s actually more effective than the traditional route of starving yourself and performing tons of low intensity aerobic exercise.

The next burn fat diet tip that I like to teach people who are serious about burning off body fat is to make sure and drink plenty of clean water each day. Water is one of the key things that your body needs in order to function properly.

If you don’t drink enough water each day, your body will not be as efficient at melting off body fat as it otherwise could be. That said, there’s really no set amount of water that you need to be drinking each day, it totally dependent upon your body size and genetic make up, but you do need to find the amount that allows your body to function at it’s best, especially if you’re trying to lean out and melt off body fat.

If you’re serious about burning off body fat as quickly as possible, then you need to read through the burn fat diet tips listed above and start implementing them today. While there are a lot of really complicated fat loss programs and workouts on the market these days, almost all of them follow along with the very same fundamental principles that I talk about in this article. So instead of shelling out a few hundred dollars for one of the popular fat loss programs that you see on TV, simply commit to implementing these simple tips. With some time, I think you’ll be amazed at just how much body fat you’ll be able to melt off.

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Over the years, I’ve e exposed to hundreds of different and unique muscle building techniques and training styles. After year of trial and error and experimentation with the “next great” muscle building programs, I finally realized that every training approach can help you build muscle mass if you apply the fundamental correctly.

That said, one of the most effective training structures that I’ve ever tried is the simple 5 x 5 training routine.  While it’s not fancy, If you commit to it you’ll gain strength and muscle mass while leaning   burning fat – all in all it’s a great way to train. Especially if you are just getting into weight training and you need to build up a base level of strength and muscle mass in order to move on to more advanced bodybuilding workouts down the road.

If you’re not sure what the 5 x 5 training approach is…

5×5 training is a workout structure where you will perform 5 sets of 5 repetitions for each body part that you train. The workouts stay simple and uncomplicated, allowing you to focus on the actual workout.

One of the things that I really like about the 5×5 approach is that there is not a whole lot to plan out when it comes to your bodybuilding workouts.  You simply identify the target muscle group for each workout and select a single exercise that targets that body part and then get after it. This will allow you to focus on the things that are going to lead to more muscle growth – the actual process of moving weight through space. Using this approach it is very hard to get confused about your workouts.

One of the things that I really don’t like about 5×5 training is the fact that you are tied into the 5 repetition range. Regardless of whether or not you have the ability to pump out a few more reps, you will stop each set after only completing 5 reps.  Usually this is not too big of a deal, but occasionally you will notice that you have an additional surge of energy that will allow you to blast out 2 – 3 more reps. 5×5 training will limit your ability to apply overload to your muscles in these instances.

That said, if you can be disciplined enough to train with a weight that barely allows you to hit your 5 rep target,you will more than likely be stimulating some muscle growth in the process. That’s really thge bottom line when it comes to building muscle mass fast – can you apply enough stimulation through your workouts to kick-start the muscle building process?

If you want to give the 5 x 5 training approach a try, make sure that you go in to each of your workouts prepared to train with a weight that is heavy enough to allow you to simulate muscle growth. It’s ok if you can only complete 4 reps on your 3rd and 4th sets, just as long as you are challenging your self in the process. Then you can focus on completing the full5 reps for each of your training sets during the next workout.

While the 5 x 5 training approach may not be ideal for every situation, it can be a simple and easy way to build up a base level of muscular strength when you are just beginning with your weight training. 5 x 5 training can also be an effective way to give your workouts a “cahnge of pace” that can reset your body.

If you’ve been wondering if 5 x 5 training will help you build muscle mass fast, there is no way to find out other than giving it a shot.  Sit down and piece together a few 5 x 5 structured bodybuilding workouts and get yourself to the gym.

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If your goal is to build muscle mass fast without spending hours every day in the gym, the fastest way to achieving your goals may be by applying the overload principle to your weight training workouts. While not new or trendy, the muscle building cycle of progressive overload followed by muscular adaptation is the only way to guarantee sustained and explosive muscle growth.

How To Build Muscle Mass Fast By Applying Progressive Overload

The overload principle can be applied to any form of fitness training, from cardio to weight lifting. The simple definition of overload is to apply more resistance to each of your muscle groups than they have ever experienced before. When it comes to building muscle mass, achieving overload can be as simple as increasing the weight that is used for each exercise.

The overload causes your muscles to work harder than they have had to previously. When this happen your body is sent a message that it must adapt to the new stresses in order to protect itself. More often than not, your body begins to build muscle mass fast, in anticipation of more stress in the future.

If your goal is to gain muscle mass fast, you will be striving to progressively overload your muscles with heavier weights each and every workout. This causes your body to adapt to the new stress by adding new muscle mass and increasing the strength of the muscles that are already there.

The muscle building principles of overload and adaptation should be viewed as a never ending cycle! The heavier the weight you train with, the stronger you become. As you continue to overload your muscles with heavier weight, your body soon adapts by adding more muscle mass. And the muscle building cycle goes on and on and on…

“After you build muscle mass fast adjust the type of overload to ensure sustained muscle growth!”

While you will initially build muscle mass fast by simply increasing the amount of weight that you train with, at some point your body will plateau and you will need to find more creative ways to overload your muscles.

Advanced bodybuilders plan out a systematized approach for overloading their muscles with different types of stresses. This leads to maximum muscle stimulation and lean muscle growth.

Some of the advanced techniques for applying progressive overload to your muscles include increasing the number of repetitions performed for each work set in your bodybuilding workout. Or decreasing the rest intervals in between exercises in your training routine.

While there is no question that overload is an effective muscle building principle, it does have it’s detractors.  Don’t pay any attention to anyone who says that progressive overload is ineffective. While it can definitely become more challenging to implement progressive overload after you’ve been training for a number of years, the fact remains that overload is the number one stimulus for muscle growth. And it’s still the best way to build muscle mass fast without the use of dangerous or illegal drugs.

The bottom line is that in order to build muscle mass fast, you must get to work by applying the overload principle to your weight training workouts. With the right combination of muscle building overload followed by sound bodybuilding nutrition habits, your muscle gain success will be virtually guaranteed!

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“You can build muscle mass fast without using any supplements whatsoever!”

I know that this may come as a shock to all of you out there who have been shelling out $50 a pop for whey protein, hoping that it will be the answer…the “missing link” in your muscle gain program that will catapult your muscle building gains to the stratosphere…But it’s the truth!

Simply adding a supplement…any supplement to your plan is not enough to guarantee muscle gain.

“Adding more protein but not more calories or exercise to your diet won’t help you build muscle mass, but it may put your other bodily systems under stress…www.webmd.com”

Did you get that…

Not only has it been proven that simply adding more protein to your diet without making any other changes to your plan does not help gain lean muscle mass, but it may be dangerous!

While I do believe that using some supplements can help you build more muscle mass than training alone, there is not a magic pill or potion on the planet that will allow you to pack on slabs of lean muscle without first mastering the basic fundamentals of lean muscle gain.

To drive the point home…it is absolutely possible to build muscle mass without supplements!

Supplements as the name suggests, are meant to be an addition to an already good diet and training routine…a supplement to the basic fundamentals of muscle gain.

Not a complete replacement!

Do not expect body building supplements to help you pack on slabs of lean muscle mass if you have not taken the time to pin down your muscle gain training program and diet…It simply won’t happen!

“Supplements can help to give you that extra edge…  But  only after   you have a handle on your training routine and muscle gain diet!”

It is possible to build muscle mass without supplements, but in order to do so, you must pay close attention to the fundamental muscle building principles. I know that this sound boring and I understand that you’re in a hurry to achieve you muscle building goals, but trust me on this one…

Nearly every client that has come to me with sob stories of “trying everything possible to gain muscle” only to succumb to the belief that “their body can’t gain muscle mass”, has completely ignored at least one of the muscle building fundamentals that are critical to build muscle mass.

Chances are, you along with most of my clients have lost touch with the muscle building basics perhaps never even applying the fundamentals of muscle gain at all!

Before you run out and spend your hard earned money on the latest body building supplements, protein powders and “underground anabolic potions”, you owe it to yourself to take a long look through the basics and see if there isn’t something simple that you’re overlooking.
How Not To Build Muscle Mass!

Nearly all muscle building failures stem from a deficiency in one or more of the following areas…

1.) Not Eating Enough – If you want to build muscle mass without supplements, you need to make sure that you’re consuming enough calories to produce this result.

Start by calculating your maintenance calorie level. Once you know that number, consume 500 more calories per day for 1 week.

If you’re still not making progress, increase your caloric intake by an additional 500 calories the following week. Continue in this manner until you begin to see results.

Remember….everyone’s body is different. What may work for your friend, brother or acquaintance at the gym may not work for you!

Take the time to get to know how your own body responds. This is invaluable information!

2.) Not Getting Enough Rest – Adequate rest and recovery is critical to the muscle building process. If you are doing everything else right and ignoring your recovery, your body will begin to give you some signs.

• Prolonged Muscle Soreness
• Irritability
• Slow – Sluggish Feeling

It’s critical that you pay attention to these signs if your goals are to build muscle mass.

Think of it this way…

You’ve put in the time to hit the gym and train in the right way, you are dedicated enough to prepare your meals and eat on schedule so far everything is going well…until you decide that you really only need to sleep for 2 hours each night.

Wouldn’t you feel foolish if this were the one thing that was holding you back from achieving your muscle building goals? The bottom line is that rest and recovery is important to the muscle building process. Try to get a minimum of 7 hours of sleep each night.

3.) Not eating the right amounts of nutrients at the right times throughout the day – This one goes hand in hand with the first rule. Once you know how many calories you need to target each day, the next step is to break it down into 5 – 6 evenly spaced meals.

Plan to eat a meal every 2 – 3 hours throughout the day. Each meal need to be composed of protein, complex carbohydrates, and fats.

Learn how to eat to build muscle mass by reading this article

4.) Not training properly – In order to build muscle mass, your training routine must constantly evolve to stay one step ahead of your body.

The trick here is to “progressively overload your muscles”. This progressive overload is the stimulus for change in your body. If applied properly, it becomes the reason that your body must build muscle mass!

Don’t be tricked into believing that only one style of training can work here. It completely depends on what you body has experienced before.

A good place to start, is with heavy multi joint compound muscle building exercises such as squat, dead lift, dips, weighted pull-ups, shoulder press etc…make it a point to master these basic but powerful exercises.

For the most part, stay away from single joint isolation exercises like cable curls, triceps push downs and leg extensions. Yes…isolation exercises have their place in the muscle building arsenal, but only after you’ve spent some time working on the basics!

“Isolation exercises are like supplements…only add them in after you’ve trained with the basic compound free weight exercises like squats, dead lifts and  barbell curls long enough to see the muscle building potential that they hold!”

5.) Not drinking enough water – This is a big one! Make sure to drink a minimum of one gallon of water per day, spaced out throughout the day. The more muscle mass you are carrying around the more important this becomes.

Approximately 75% of muscle mass is made of water. Knowing that…doesn’t it just seem like good muscle building sense to keep your body adequately hydrated?

If you’re serious about building muscle and not wasting your money on hype, stick with the muscle building basics. Take the time to figure out what really works for your body by trial and error and keep a log of your efforts.

Once you’re confident that you have applied these fundamentals correctly, then and only then is it the right time to even consider adding supplements to your muscle building arsenal!

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Then you may be in for a shock!

While these are all great ways to progressively increase the overload that you apply to your muscles, and consequently stimulate muscle growth, there comes a time when these techniques simply don’t seem to work anymore.

If you’ve hit the proverbial muscle building wall, but desperately want to build muscle faster, then these advanced muscle building tips may be just what you need to get over the hump and build muscle mass, starting today!

Learn To Set High Quality Muscle Building Goals…

If you’re serious about building muscle mass, then you absolutely must learn how to set goals. When set properly, goals serve as mile markers along the highway to muscle gain! They help to define everything that you do (or need to do) to succeed, from your bodybuilding workouts to your muscle building nutrition plan.

In order to have a good shot at achieving your goals, there are a few things that you need to take into consideration before you set them in stone.

In order to build muscle faster, your goals need to be…

Specific – They address all of the minute details. Don’t simply say that you want to build muscle, write down exactly how much.

Measurable – Your goals need to be something that can be easily measured, like weight gain, muscle gain, body fat loss etc.

Attainable – This one is important! You need to make sure that your goals are realistic and attainable. A lot of people don’t have a good idea of what can realistically achieved.

They set goals that are absolutely impossible to achieve, then wind up giving up on their muscle building dreams due to a perceived lack of progress. Take the time to learn what is realistic and what isn’t!

Relevant – The goal must be relevant and congruent (in line) with what you want to accomplish (and maintain) in the long run.

Time-Bound – Each muscle building goal must be accompanied by a firm deadline. This will help to hold your feet to the fire and keep you on track towards muscle building success.

Take the time to set not only big muscle gain goals, but also smaller goals that are easier to achieve. This will help to motivate you as you work towards achieving your major goal.

Build Muscle Faster By Using Visualization Techniques…

After you’ve set your major goal and a few smaller milestone goals, it’s time to begin using visualization techniques to boost your success. Take each goal and write out a sentence that states your goal using following criteria…

1.) It must be in the present tense as if you’ve already achieved your goal.

2.) It needs to involve emotion in some way. You need to be able to see it clearly, feel it, hear what it sounds like and touch it. This is what makes your bodybuilding goals real!

3.) It needs to be believable. Take the time to make it real. Something that you can believe. If you don’t believe it, your subconscious mind will never believe it either!

Visualize you bodybuilding goals to build muscle faster…

After you have a written statement for each of your muscle gain goals that inspires emotion of some sort, is believable and written in the present tense, it’s time to visualize your statement.

Take your written statements and go to a quiet place where you won’t be interrupted, and read them aloud. Don’t simply read them from the list, say them with feeling…put some passion into it!

The first few times you do this, it will feel awkward and strange. That’s ok do it anyway! This process actually begins to “program” your mind into believing that your muscle gain goal is attainable.

While you are reading your goals aloud, visualize yourself as already having achieved your goal. Pay attention to what it feels like, what you look like etc. This helps add a sense of realism to the vision.

If you do this on a regular basis, your subconscious mind will begin to accept the vision / goals as reality. Before you know it, it will become your reality!

This technique works best if you commit to doing it a few times each day. One time upon waking in the morning and once before you go to bed each night.

You can build muscle faster than you ever thought possible by simply taking the time to set quality goals and making a commitment to visualize your goals on a daily basis.

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Tracking your progress (or lack there of) is one of the fundamental muscle gain principles!

If you do not monitor your muscle gain results, you will have a hard time making the necessary adjustments to your bodybuilding diet and weight training routine. Not to mention the fact that you won’t really know whether or not you’re gaining muscle mass, adding body fat or just stagnating!

Build Muscle Faster By Tracking Your Progress…

If your goal is to build muscle faster than you have in the past, you’ll need to go out of your comfort zone a bit and track everything you possibly can as you plug away at your muscle gain program.

Listed below is a short list of the different types of things you should be tracking:

Track Your Body Measurements…

• Your Body Weight
• Your % Body Fat
• Your Lean Body Mass
• Your Body Fat Weight in Lbs

Track Your Bodybuilding Nutrition Plan…

• Calories Targeted And Consumed Each Day
• Grams of Protein targeted and Consumed Each Day
• Grams of Carbohydrate targeted and Consumed Each Day
• Grams of Dietary Fat targeted and Consumed Each Day
• Estimated Amount of Water Consumed Each Day
• Amount And Types Of Muscle Building Supplements Consumed Each Day

The easiest way to keep tabs on exactly what you’re eating is to write out your nutrition schedule and correspondingly what you actually eat in a spiral notebook or three ring binder. Make sure to place the date on top of the page and make columns for each of the nutrients discussed above. The beauty of recording what you eat in this fashion lies in the fact that it’s simple and straight forward and easy to reference later on.

Sure they make fancy bodybuilding nutrition tracking software, but it’s just not practical for most people to sit down and use it on a daily basis!

If you feel like you need to get a bit fancier, you can find some pre-made nutrition tracking logs at your local bookstore, or print out this handy nutrition log, punch hole in it and throw it into a 3-ring binder.

Here’s an example from one of my spiral notebook style muscle building nutrition logs for inspiration!

Track Your Weight Lifting Workouts…

• Exercises Performed Each Workout (sets, reps, weights used)
• Order of Exercise
• Rest Intervals Between Work Sets

As with everything else, make sure to track even the smallest details of your weight lifting workouts. Typically tweaking the “small stuff” is what produces the greatest muscle gain returns.
By taking the time to track your bodybuilding progress you’ll leapfrog ahead of 90% of all people who exercise. Aside from allowing you to build muscle faster, you’ll also gain a greater level of understanding and control about how your body works. Once you get in the habit of continually experimenting with new things and tracking the results, you’ll know with certainty which supplements, nutritional habits and workouts produce muscle building results for you!

Build Muscle Faster is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

If you want to build muscle and burn fat safely and naturally in as little time as possible, it’s critical that you begin to eat whole food sources of learn muscle building protein. While the shakes and protein powders are great…they definitely have a place in any well thought out muscle gain diet plan, if you ingest the bulk of your dietary protein from supplemental sources, you simply wont be getting the full muscle building fat burning benefit of lean whole food protein sources.

Most people understand that in order to build muscle and burn fat, they need to focus on eating high quality muscle building nutrients spaced throughout the day. While in theory this is true, what that simple rule hides in practice is the fact that not all foods are created equally…especially if your goal is to build muscle and burn fat!

The Thermic Effect of Food is defined as “An increase in energy expenditure due to the digestive process of breaking down, absorbing and metabolizing food.”

What this means is that your body will burn calories in order to digest the foods you eat. As a rule, whole food sources of muscle building nutrients have a higher thermic effect than supplemental sources of the same nutrients.

Think about it this way…

The more complex the food is to break down and digest, the higher it’s thermic effect! Whole food is much more difficult for your body to break down. While this can help if your goal is to build muscle and burn fat, it’s not always ideal for optimal muscle gain.

That’s why so many natural bodybuilders turn to whey protein supplements for extra protein.

What this means is that the process of breaking down and digesting whole food protein sources requires more energy (calories) than it does to break down and utilize pre-digested whey protein supplements.

“The thermic effect of food associated with the consumption of a high-protein meal is significantly higher than it is following a high-carbohydrate or high-fat meal” (Wardlaw, G.M. & Hampl, J.S. (2006) Perspectives in Nutrition (7th ed.) New York: McGraw-Hill.)

While your metabolism will rev up and kick into fat burning mode quicker if you eat smaller meals spaced evenly throughout the day, simply eating more frequent meals consisting of the wrong nutrients will not help you build muscle or burn fat!

Taking this example a step further, eating smaller more frequent meals consisting of the right muscle building nutrients but the wrong sources of high quality muscle building protein will not allow you to build muscle and burn fat as effectively as laser focusing your muscle building nutrition plan to include ample amounts of whole food protein sources.

If you’re serious about achieving lasting muscle gain and fat loss, you need to adjust your diet to include more whole food sources of muscle building protein and less supplemental potions and powders.

If your simply ingesting whey protein supplements for extra protein above and beyond your typical requirement go ahead and continue to use it! You will be able to enjoy the benefits of whey protein in conjunction with a well balanced muscle building diet.

If on the other hand, you’re substituting whey protein for the common whole food sources of protein, you might be making it impossible to build muscle and burn fat by making it too easy for you body to digest the nutrients!

If you’re guilty of substituting whey protein for the whole food staples of a well balanced bodybuilding diet, get back to basics by consuming more of the following protein sources:

• boneless skinless chicken breast
• boneless skinless turkey breast
• lean cuts of beef
• tuna
• salmon
• lean cuts of pork

If this describes your situation, chances are your having a hard time shedding unwanted body fat…I’ll bet your body would definitely benefit from the higher thermic effect of whole food protein sources. Try to limit yourself to 1 serving of supplemental whey protein per day.

The best time to use it is immediately after your intense weight training workout, as a fast acting easily digested post workout meal.

If your goal is to build muscle and burn fat at the same time make sure and take advantage of the naturally occurring high thermic effect of whole food protein sources. Not only will your still be able to build a considerable amount of muscle mass, you should also begin to lose some additional body fat due to the increased energy required to digest the whole food protein that your eating throughout the day!

Build Muscle And Burn Fat By Eating More Protein is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

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If you insist on believing that a “quick fix” solution to the muscle gain process exists, I have only one thing to say to you…Good Luck!

Hopefully you realize that it is simply not possible to build muscle and burn fat without putting in a consistent dose of hard work. I’ve been searching for the easy way to build muscle and burn fat for over 18 years now and have still not found one.

Sure there are tips and tricks that will make it easier and quicker to achieve lasting fat loss and muscle gain, but nothing will ever take the place of good old fashioned elbow grease. With that out of the way, I have compiled 5 tips to help you build muscle mass and burn fat quicker than you ever thought possible!

If you’re serious about learning how to build muscle and burn fat fast, you need to learn how to make it happen.  Take the time to read through some of the muscle building fat burning articles posted here at Gain-Muscle-Workout-Less.com, and find out what it really takes to transform your body naturally.

Just keep in mind that there is no substitute for hard work and dedication.  Before you start out with any of the fat burning and muscle building tips listed below, you need to be prepared to work very hard to achieve your goals. That said, it is possible to lose a lot of body fat and build a lot of muscle mass 100% naturally with the right mindset and level of dedication.

Build Muscle And Burn Fat With These Simple Tips…

1.) Eat smaller protein rich meals spaced out every 2 – 3 hours throughout the day. This will provide enough raw nutrients to help you build muscle mass and burn fat. Make sure to consume a calorie dense, nutritious muscle building meal within 20 minutes of completing your build muscle burn fat workout.

2.) Drink 1 gallon of water a day. As much as 80% of your muscle mass is water. No water means you will build no muscle mass!

3.) Don’t eat anything after 6 pm. This will begin your nightly fasting period where you will begin to tap into stored body fat as an energy source. The fat loss benefit of this tip is even more powerful if upon waking, you perform a cardiovascular training routine.

4.) Train to build lean muscle mass. Utilize heavy free weight compound exercises to stimulate muscle growth. Free weight compound exercises simply give you more bang for your buck than lighter isolation exercises.

5.) Make sure to allow for adequate rest and recovery time after each free weight workout. Train each body part only 1 time each week. This will allow you to train each body part more intensely than you would if you had to prepare for multiple workouts per body part per week.

What are you waiting for? Dig in and educate yourself about the real way to build muscle and burn fat safely and naturally. You may be surprised to find that by simply implementing a few of these tips into your daily routine, you’ll begin to quickly and easily build muscle and burn fat!

Build Muscle And Burn Fat Quick Tips! is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

Somewhere between the scramble of never ending office duties and responsibility’s at the home, the priority level of hitting the gym begins to slowly decline until the thought simply fades away like the flame of a snuffed out candle. While this isn’t a problem if your goals is to have the body of an average American male, it can be deflating for those of us who aspire to have a body full of lean and shredded muscle mass!

If building muscle is on your list of goals, it’s time to craft a plan that will allow you to spend less time in the gym, build more muscle mass and get you back to your everyday life quickly and efficiently.

Building Muscle In Only 30 Minutes A Day

It’s a fact, in order to build muscle mass you need to provide stimulation to your muscles in the form of heavy and intense weight lifting workouts. While the standard yawn inspiring 60 – 180 minute weight lifting workouts performed at a snails pace will do if you have no life outside of the gym and a sincere desire to make the muscle building process more difficult. There is a much more efficient way to train for building muscle!

If you subscribe to the thought that more is better, you may be pleasantly surprised to find that that’s not the cast when it comes to building muscle mass. If you want to make the most of your time in the gym by stimulating more muscle growth and taking advantage of your body’s natural muscle building hormonal window of opportunity, you need to take a different approach.
Is Building Muscle Even Possible In Only 30 Minutes A Day?

While some trainers and guru’s argue that 30 minutes is not enough for a complete growth stimulating workout, I disagree. If you are performing your weight lifting workouts with the right level of intensity – the same level that is required to stimulate muscle growth, then you won’t be able to handle much more than 30 minutes of dedicated muscle building effort.

You’ll also come across many experts that believe that even 30 minutes is too long for a workout. Sean Nalewany’s entire muscle building program The Truth About Building Muscle is based around a 15 – 20 minute muscle building workout template.

The point I’m trying to make here is that there really is no completely “optimal” training time set in stone for everybody. Some people gain muscle mass by training 1 day a week others 5 – 6 times. You need to find out what works for you by implementing a structured approach to your muscle building workouts.

The duration of your weight lifting workouts is a moving target just like the all of the variables of your workouts.

• Workout intensity level
• Workout duration
• Workout frequency
• Rest intervals between sets

All of these variables will adjust in proportion to your goals. During certain phases of your muscle building workouts, you may be pushing over even an hour of training, while other phases only require 10 – 15 minutes of effort.

30 Minute Workouts For Building
Muscle Mass Fast – The Outline

Below is an outline that I use to design nearly all of my personal weight lifting workouts. The idea behind this outline is that it allows enough time for a complete warm-up and a full muscle building workout within the commonly accepted peak hormonal window of 45 minutes to 1 hour. This allows me to get into the gym, stimulate muscle growth by powering my way through an intense muscle building workout and get back to my everyday life as quickly as possible.

It’s clean, simple and effective and the best part is that it only requires a commitment of 30 minutes a day 5 days a week! Even though I have a full work load and a family, I can make a time commitment of 30 minutes a day 5 days a week without having much effect on my life away from the gym.

Here is the outline and workout structure that I feel works best…

• Each workout should last 30 minutes – No longer
• Each workout will target 1 muscle group
• Each Workout will consist of 4 Warm-up sets and 2 work sets
• Between warm-up sets rest 1.5 – 2 minutes
• Between Work sets rest 2.5 minutes
• Each work set will consist of Multi-Joint Compound Exercises That target 1 Specific Muscle Group.

To perform the warm-up…

• Start with a light weight that easily allows you to do 10 fast moving repetitions of the main compound exercise for the work sets.
• Progress to a weight that allow for 8 solid repetitions and a brisk speed.
• For the third warm-up set use a weight that allows you to perform 6 solid reps.
• For the 4th set increase the weight and do 3 powerful repetitions.

At this point your target muscles should be warm and ready to progress into the muscle building work sets. If you recall the only way to stimulate muscle growth is by overloading your muscles with progressively heavier weights. You need to really make an effort with your work sets to progressively lift heavier and heavier weights with each workout.

Focus on building muscle with each work set by…

1.) Performing 6 – repetitions of each exercise

2.) Resting for a full 2.5 minutes between each set.

Perform 3 work sets for your primary exercise and 2 work sets for your secondary exercise for a total of 5 work sets.

That’s all there is to optimizing your weight lifting workouts to stimulate more muscle growth in less time. Make sure to always perform a full 4 set warm-up before piling on the heavy weight and blast through your 5 work sets with intensity of purpose. You’ll be able to spend less time in the gym and more time with your family while actually building more muscle mass!

Building Muscle While Training Less is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

While most guys won’t come out and say that they want to firm up their chest muscles and build a more muscular body, the truth of the matter is that there really aren’t many other body parts that attract more attention than perfectly sculpted pecs. If you want to catch the attention of the ladies, increase you confidence and just feel good about the way you look with your shirt off, then you need to focus on building up your chest muscles!

Choose The Most Effective Chest Exercises

If you want to build chest muscles quickly, then you need to make sure that your workouts incorporate different pectoral exercises that target your chest muscles from different angles. This is really the only way to firm up your pecs and build chest muscles that pop out! In my opinion, this is the first place to start when it comes to building your chest muscles – learn how to perform the most effective pectoral exercises with proper muscle building form.

There is absolutely no substitute for adequate muscle building stimulation, especially when it comes to forcing your chest muscles to grow! So take the time to learn how to stimulate growth in your pectorals through effective exercise selection.

Listed below are a few chest exercises that most guys completely ignore, but ones that can lead to some serious chest growth if performed regularly…

1. Bench Press
2. Dumbbell Bench Press
3. Incline Press
4. Dumbbell Incline Press
5. Decline Press
6. Dumbbell Decline Press
7. Dumbbell Chest Flyes
8. Dumbbell Incline Chest Flyes
9. Dumbbell Decline Chest Flyes
10. Cable Crossovers
11. Push ups
12. Weighted Chest Dips

The chest exercises listed above are the proven “winners” when it comes to building up your chest muscles. My advice is to avoid any chest exercise (at least for the time being) that isn’t on the list above, until you build some chest muscle. After you’ve achieved a bit of success, then you can start to branch out a bit experiment with different pectoral exercises – but until you actually start see some growth in your chest muscles stick with the basics.

The Right Mindset For Building Chest Muscles

While the basic heavy pressing pectoral exercises like; Bench Press, Incline Press and Decline Press all do a good job of hammering the major muscle in your chest (the pectoralis major), the fact of the matter is that most guys perform these exercises, yet still see little in the way of measurable results. While it’s still important to design your chest workouts around the heavy hitting press movements, you need to really need to learn how to approach your chest workouts with the right mindset if you want to see results above and beyond what you’ve already accomplished.

Bottom line…If you want to build chest muscles quickly then you need to be prepared to get after it in the gym. Nothing will happen in the way of building muscle mass or losing body fat unless you learn how to work hard at the things that are going to lead to the results that you desire…In this case to build chest muscles fast!

Before you hit the gym for your next chest workout spend some time getting mentally prepared. If you want to gain muscle mass, then you need to able to train with enough intensity to stimulate muscle growth. The only way force your chest muscles to grow, is to expose them to something that they’ve never before experienced with each and every workout. This means that you’ve got to push your workouts to the next level with each chest day.

Some workouts you’re going to be focusing on simply performing one more repetition than the workout before with the same weight while other days you’re going to need to bump up your training weights a bit. While progressive overload does not always mean lifting heavier weights with each workout, something’s got to be different or your just exposing your chest muscles to the same workouts over and over again – if you do this you definitely won’t build chest muscles!

While a lot of guys say that they train with intensity and apply overload to their muscles every time they hit the gym , the truth is that most guys just aren’t tough enough mentally to make this happen. One way to make sure that you approach each of your chest workouts with the right mindset is to simply focus your workout around 1 specific goal and stick with it until you hit your goal. before you go to the gym think about the goal of your workout…

•     Is it to lift heavier weights?
•     Is it to decrease your rest intervals between sets?
•     Is it to perform an additional set of a particular chest exercise?

What ever it is visualize yourself achieving your goal. Get a strong mental picture of what it looks like and feels like to accomplish the goal of your workout. Just taking the time to think through the goal of your workout and visualizing yourself achieving your goal will make an immediate difference in the amount of muscle mass you’re able to gain and instantly allow you to begin the process of building your chest muscles.

By simply taking the time to select the right pectoral exercises and focusing your chest workouts around a single specific goal, you’ll be able to start working towards your goal of a thicker more muscular chest in no time. After all, if you’ve experienced the frustration of not being able to make a noticeable difference in the way your chest looks and you really want to build chest muscles quickly, easily and naturally, then you owe it to yourself to put these tips to use immediately. With a little hard work and determination, you’ll be surprised at how quickly you can change your pecs.

Build Chest Muscles Quickly is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

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If you’re like most guys, you’re probably wondering what the secret formula for building massive chest muscles actually is.

When asked, most guys will admit freely that they would like to increase the size of their chest muscles safely and naturally.

Wouldn’t you like to walk the beach this summer without your shirt off sporting an amazing pair of well developed pecs? Lets face it, nothing seems to catch the attention of the opposite sex more than a well defined, athletic and muscular chest.

Whether your goals are to simply build up your chest muscles, burn fat or to just feel better about yourself, it’s a safe bet that at some point your attention will turn to adding more size to the muscles that make up your upper body. Before we attempt to discuss the body building exercises that will help you build up your chest muscles, lets take a look that the muscles that make up the chest area.

The Muscles Of The Chest

The scientific name for the muscles that make up the chest area are the pectoralis major and the pectoralis minor. Together they are know as the pecs, or pectorals.

The pectoralis major is the main muscle that you will be focusing your attention on as you begin to build chest muscles and increase the overall size and strength of your chest. The main function of the pectoralis major is to bring the humorous across the chest. (Think of the movement of a properly performed dumbbell fly).

The pectoralis minor is located beneath the pectoralis major and attaches to the coracoid process of the scapula. is small in comparison to pectoralis major. The Pectoralis Minor’s main function is to move the shoulder area forward. This movement can be demonstrated by simply shrugging your shoulders in a forward motion.

If you are trying to build chest muscles through body building exercise, you will be primarily focusing your attention on strengthening and building the pectoralis major.

While much has been made about different body building exercises that specifically target the “upper” pectoral and the “lower” pectoral, it is important to realize that you are really only training one muscle, the pectoralis major.

If you are focusing your efforts to build chest muscles by sticking with a few basic compound exercises, chances are you are adequately targeting both the upper and lower portions of your pectoralis major.

This diagram illustrates the “upper” and “lower” portion of the pectoralis major that you will target in order strengthen and build chest muscles in an even and symmetrical manner.

Now that you know what muscles make up your chest, where each of these muscles is located and what each muscle is responsible for, it’s time to talk about the best way to build chest muscle fast!

As far as training specifically to build chest muscles goes…all of the muscle gain basics apply. Take a look over this list to make sure you have the minimum requirements for muscle growth in order.

After you have incorporated the muscle building basics, focus your training specifically to build chest muscles with these basic yet effective free weight body building exercises that target the muscles of the chest.

•     Bench Press
•     Close Grip Bench Press
•     Incline Press
•     Decline Press
•     Push-Up
•     Dumbbell Flys
•     Dumbbell Bench Press
•     Dumbbell Incline Press
•     Pec Deck Flys
•     Cable Crossover Flys
•     Dumbbell Pullovers
•     Barbell Pullovers
•     Weighted Dips

Hopefully you understand that while simple and (even boring) these free weight body building exercises are proven to pack slabs of lean muscle mass onto your chest if they are combined with the basic principles of muscle gain.

Build Chest Muscles Fast is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

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Taking a look at the majority of weight trainers out there, I would venture to say that most of them have absolutely no clue how to train their chests for maximum muscle development. If you want to build muscle in any part of your body, you need to apply the principle of progressively overloading your muscles in order to provide adequate stimulation foe muscle growth to occur in the first place. Simply performing a few half assed sets of flys will not do the trick, you need to focus on the muscle building exercises that will allow you to lift the most weight possible through the biggest range of motion.

Free weight compound exercises accomplish this. Single joint isolation exercises do not!

Build Chest Muscle Fast With The Big 3 Chest Building Exercises…

Flat Bench Press

In order to perform a bench press lie on your back on a horizontal bench so that your buttocks is in contact with the bench and your feet are flat on the floor.

If you have a history of lower back problems make sure to always try to keep your back flat against the bench for support. While slightly arching your back will allow you to lift heavier weights, it opens you up to the possibility of an injury.

Grasp the barbell with an overhand grip slightly wider than shoulder width.

Inhale and lower the bar to your chest in a controlled movement

Extend your arms up and exhale to complete the movement.

Warning - Make sure to grip the barbell with your thumbs locked out over the bar. If you decide to balance the weight on the palms of your hands without wrapping your thumb over the top, you run the risk of a serious injury.

The flat bench press directly stimulates the following muscles of the chest…

• Pectoralis Major
• Pectoralis Minor
• Anterior Deltoid

The flat bench press indirectly utilizes the following muscles to complete the movement…

• Triceps Brachii
• Brachioradialis
• Teres Major
• Latissimus Dorsi
• Serratus Anterior
• Coracobrachialis

Incline Press

In order to perform the incline press position yourself on an incline bench angled between 60 and 90 degrees.

Grab the barbell with an overhand grip slightly wider than shoulder width. Make sure to lock your thumb in position over the top of the barbell to minimize the possibility of injury.

Inhale and slowly lower the barbell until it touches the upper portion of your chest

Extend your arms upward and exhale to complete the movement.

The Incline Press directly stimulates the following muscles…

• Pectoralis Major
• Anterior Deltoid
• Pectoralis Minor

Incline press indirectly utilizes the following muscle to complete the movement…

• Triceps Brachii
• Brachioradialis
• Teres Major
• Latissimus Dorsi
• Serratus Anterior
• Coracobrachialis

Weighted Parallel Bar Dips

In order to perform weight dips hang form the parallel bars with your arms extended and your legs and weight plate suspended.

Inhale and bend your elbows until the upper portion of your chest is level with the bars

Press down on the bars to move your body back up into the initial starting position and exhale.

In order to target the muscle of your chest while performing weighted dips, you need to angle your chest forward during the movement. This position has been shown to stimulate more of the inferior muscle fibers of the pectoralis. The more vertical you hold you body during weight dips, the more you stimulate the Triceps brachii.

While there are very few chest building exercises that can compare with the stimulation that weighted dips provides, when performed incorrectly this movement can cause shoulder injuries. If you are just starting out and do not have a foundational level of strength built up yet, I recommend avoiding this chest building exercise. At least until your body has had a month or so to adapt to training with weights.

Weighted Dips directly stimulate the following muscles…

• Pectoralis Major
• Triceps Brachii
• Anterior Deltoid
• Brachialis

Weighted Parallel bar dips also indirectly stimulate the following muscles in order to complete the movement…

• Middle Deltoid
• Posterior Deltoid
• Biceps Brachii
• Serratus Anterior
• Nearly Every Muscle in you forearm

These three muscle building exercises allow you to move a lot of weight through the entire range of your pectoral muscles. In order to get the biggest muscle building benefit from these compound movements focus on training with a weight that’s heavy enough to stimulate muscle growth.

Based on my experience, you will begin stimulate muscle growth by training with a weight that is heavy enough that you can’t perform more than 8 repetitions with, but tone that will allow for a minimum of 4 solid reps with decent weight training form. This is a heated area of contention as some experts promote the 4 – 6 rep range as the ideal muscle building training range, and others insist that the answer is somewhere between 8 – 12 repetitions.

The reality is that in order to build a massive chest you absolutely must train with weights that are heavy enough to stimulate muscle growth. Whether you should be focusing in on 4 reps, 6 reps or 8 reps is a moot point! Besides I have a sneaking suspicion that the optimal muscle building rep range has something to do with your unique physiology.

As with anything in life what works well for one may not necessarily work well for others. I have some friends that swear by training with 3 sets of 3 reps and they build a significant amount of muscle mass. I have other friends that say the only way to build muscle mass is to train for 4 sets of 6 – 8 reps, they’ve also built an impressive physique.

If want to build chest muscle fast, make it a point to work these three muscle building exercises into your weight lifting workouts. Not only will you begin to gain strength in your pecs but after a few weeks of intense training, you should begin to notice a big difference in the size of your chest muscles as well.

Build Chest Muscle Fast! is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

While there are a lot of very good bicep building exercises to choose from, my best bicep gains have always come from good old fashioned hard hitting heavy compound exercises.

While most people would like to believe that the latest gadget to hit the fitness industry would be enough to help them build their biceps, the truth of the matter is that if you want to build big biceps you absolutely have to become familiar with a few basic bicep exercises.

The Best Basic Bicep Exercises…

Muscle Building Bicep Exercise 1 – Barbell Curls
(a.k.a Olympic Bar Curls)

While one of the most basic bicep exercises around (usually one the very first weight training exercises that people learn), the straight bar curl is hard to beat when it comes to the muscle building stimulation that it applies to the muscles of the arm.

When performed properly, straight bar curls stimulate the following muscles:

•     Biceps Brachii
•     Brachialis
•     Brachioradialis
•     Pronator Teres
•     Wrist Flexor Muscles

To perform this exercise correctly:

Stand with your back straight, gripping the barbell with an underhand grip. Position your hands slightly wider than shoulder width apart.

Inhale and raise the barbell by bending your elbows, making sure to stabilize your mid section (torso and spine) by simultaneously contracting your…

•     Gluteal Muscles
•     Abdominals
•     Spinal Muscles

Exhale at the end of the movement and return the barbell back to the starting position.

Muscle Building Bicep Exercise 2 – Alternating Dumbbell Curls

The alternating dumbbell curl is a great bicep exercise because it allow you to train your biceps through a complete range of motion. This allows you to stimulate multiple muscles in your arms at the same time.

When performed properly, alternating dumbbell curls stimulate the following muscles:

• Brachioradialis
• Brachialis
• Biceps Brachii
• Anterior Deltoid

To perform this exercise correctly:

Sit holding a dumbbell in each hand with your arms hanging down and the palms of your hands facing your body. Inhale and bend your elbow, one arm at a time, making sure to rotate your palm up before your forearm reaches a horizontal position.

Continue the exercise by raising your elbows at the end of the movement then lower the dumbbell to the starting position. Repeat this movement for each arm.

Muscle Building Bicep Exercise 3 – Hammer Curls

Hammer curls are a modified form of dumbbell curl that focuses primarily on the Brachialis (the muscle sitting underneath the biceps brachii). When stimulated adequately, the brachialis increases in sise which pushes the bicep up making it appear to be bigger than it actually is. This is also the best exercise for developing the brachioradialis (the muscle that runs along the top of your upper forearm).

This exercise can help you add some serious mass to your arms in a relatively short period of time.

When performed properly, hammer curls stimulate the following muscles:

• Biceps Brachii
• Brachialis
• Brachioradialis

To perform this exercise correctly:

Stand or sit gripping a dumbbell in each hand with your palms facing each other. Inhale and raise your forearms, making sure to keep you palm facing each other throughout this movement.

Exhale at the end of the movement and return the dumbbell to the starting position at your side. Repeat this movement for each arm.

By simply incorporating these basic bicep exercises into your arm workouts in an intelligent manner, you can expect to build big biceps in very short amount of time! What are you waiting for…Get off the couch, go to the gym and train your arms, making sure to incorporate these killer bicep exercises into your workout…Happy Training!

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If you’ve been researching high quality whey protein blends you’ve no doubt stumbled upon BSN Syntha-6 extended release protein blend. Formulated with fast, medium and slow digesting proteins to sustain amino acid levels over a long time, while increasing protein synthesis, and repairing damaged muscle tissue, Synta-6 is a great option.

While I have not used this whey protein product for an extended period of time, I know many bodybuilders who do. While it’s certainly not as flashy as AST’s VP2 or as well recognized throughout the weight training community as Optimum nutrition’s 100% whey protein gold standard, the people that I who use this product absolutely love it!

What Makes Syntha-6 Whey Protein Different From Other Whey Protein Blends…

It’s a fact, there are many different whey protein blends out there to choose from. What sets Syntha-6 Extended Release Protein Blend apart from the rest is it’s unique and comprehensive “protein matrix” that consists of…

• Ultra-filtered whey protein concentrate
• Micellar alpha and beta caseins
• Micro-filtered WPI
• Egg albumen
• Calcium caseinate
• Milk protein concentrate

This unique protein matrix allows for the muscle building protein to be digested over a sustained period of time. This means more muscle building nutrients delivered to your body over a longer period of time!

If you understand the process of stimulating muscle growth, you know that getting the right amounts of protein to your muscles is a critical! BSN’s Syntha-6 makes it more practical to get you muscles the protein they need to grow over time.

Syntha-6 whey protein is low in carbs and lactose, making it an excellent choice for those of you looking for sustained protein delivery without a lot of extra fat and carbohydrate calories.

If you ask around, Syntha-6 is consistently touted as one of the better tasting whey protein blends on the market. With Syntha-6 coming in 7 different flavors (usually you don’t find this type of variety), it’s apparent that BSN made the taste of this protein a high priority!

 Syntha-6 Comes in The Following Flavors…

• Chocolate
• Strawberry
• Cookie and Cream
• Chocolate Mint
• Banana
• Vanilla
• Mochachina

What’s In BSN’s Syntha-6…

Serving Size: 1 Rounded Scoop (44g)
Servings Per Container: 30

Amount Per Serving:

Calories 200
Calories from fat 50
Total Fat 6g 9%
Saturated Fat 2g 10%
Cholesterol 60mg 20%
Carbohydrates 13g 4%
Dietary Fiber 5g 20%
Sugar 2g
Protein 23g 46%
Calcium 100mg 10%
Phosphorus 100mg 10%
Sodium 160% 7%
Potassium 190mg 5%

BSN Syntha-6 Ingredients…

Sustained release ultra-premium protein matrix comprised of (ultra-filtereed whey protein concentrate (milk) rich in lactalbumin, microfiltered whey protein isolate (milk) rich in whey isolate peptide fractions, calcium caseinate, micellar alpha and beta caseinates (milk), milk protein isolate (milk), and egg albumen (egg), glutamine peptides), richmix sunflower powder, Litesse II Polydextrose, natural and artificial flavors, nutrisperse MCT powder, cellulose gum, natural vegetable color, sucralose (splenda), acesulfame potassium, lecithin soy, aminogen, and papain.

BSN Syntha-6′s Recommended Use…

Take 2 scoops of Syntha-6 (equaling approximately 46 grams of protein) with 8-10 oz. of cold water or any beverage of your choice.

Use approximately 4-5 oz of liquid per 1 scoop.

Drink 2-4 servings daily, or as need to satisfy your protein requirements.

With whey protein concentrate, whey protein isolate, calcium casenate, milk protein, egg white protein and glutamine peptides, BSN’s Syntha-6 is definitely one of the most complete (definitely best tasting) protein blends on the market!

BSN Syntha-6 Extended Release Protein Blend is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

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In order to get the most from your bodybuilding workout, you need to understand some of the changes that your body goes through over time. While most people only take their chronological age (how old they are) into account when piecing together their muscle building workouts, it’s also critical to take into account the role that your training age (how long you’ve been consistently performing your bodybuilding workout) will play.

Your Training Age

If you’ve been training to build muscle mass for a while now, you’ve no doubt realized that things change a bit after you’ve been training consistently for a few months. Not only do your muscles typically feel stronger as you begin to pack on mass but most people notice that their rest intervals between sets in their bodybuilding workout steadily decrease. These are all common progressions due to an extended training age. It’s critical that you begin to take some of these adaptations into account when putting together your next bodybuilding workout.

Here’s how an increased training age can affect your bodybuilding workout…

1.) An increased training age typically leads to a lower optimal repetition range for muscle stimulation – This means that in order stimulate muscle growth, you will typically structure your bodybuilding workouts to target a lower rep bracket with a higher weight.

While this is partially due to the fact that your muscles are stronger than when you first started training, it’s also important to realize that by consistently performing your bodybuilding workout, you have prepared your mind for heavier, lower rep training.

2.) An increased training age typically leads to an ability for your body to handle an increased training volume. This is primarily due to the fact that your body has been challenged in the past and has had some time to adapt. It’s now more efficient at allowing your muscles to rest and recover both between sets and bodybuilding workouts. Because of this you can pump up the volume (total number of sets) of your workouts to get maximum muscle growth.

3.) Unless you’re one of those people who likes to over train and not build any muscle mass, your workouts need to be less frequent as your training age increases. This is both a function of the lower repetition higher weight training that you’re now capable of putting your body through and your body’s increased capacity to handle more training volume. Basically now that you’ve been hitting the gym for awhile now, you’re in a position to make your bodybuilding workout as hard hitting and potent as possible! Because of this you need to focus on getting into the gym – stimulating muscle growth and getting out quickly as possible, without overdoing it.

So…if you’re serious about building muscle mass and you’ve been hitting the gym for more than a few months, you may need to optimize your bodybuilding workout routine for these common training age related factors in order to continue to move towards your muscle gain goals. Not only will you continue to gain muscle mass and strength, but you’ll be going a long way to protect your body from the type of unnecessary injury often associated with over training.

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Following along with this train of thought, I’ve put together a few weight lifting tips to help you streamline your weight lifting workouts and move you closer to your goal of gaining more muscle mass in less time.While it’s true that you will not gain muscle mass without, paying close attention to your muscle building nutrition plan, getting adequate rest and recovery from your intense weight training workouts and drinking enough water each day…

The bottom line is that in order for any of those things to even become important enough to hold back your muscle gain progress, you must first stimulate muscle growth with a series of well thought out bodybuilding workouts..

For every well informed bodybuilder I see at the gym these days, pumping through effective bodybuilding workouts, I probably see 20 that don’t have a clue how to put together a weight training routine that will actually help them build muscle mass. Don’t fall into the trap of repeating the same stale weight lifting routine day after day because it helped you gain muscle mass 2 years ago!

Your body adapts. In order to move along and gain more muscle mass, you must provide a different form of stimulation.

In order to get your bodybuilding workouts moving along the path to muscle building success, I’ve outlined the elements that are critical to stimulating muscle growth. Unless you workouts are strucutred to stmulate muscle growth as efficiently as possible, you just won’t be able to achieve sustained muscle growth!

Bodybuilding Workouts 101…

At a minimum, the components essential to creating successful muscle building workouts are…

•     Correct Exercise Selection
•     Proper Order of The Muscle Building Exercises
•     Adequate Rest intervals Between Work Sets
•     Appropriate Muscle Stimulation or Overload
•     The Length of The Bodybuilding Workout
•     The Mindset Required To Stimulate Lean Muscle Growth
•     Pre And Post Workout Nutrition

In order to stimulate lean muscle growth, all of these critical factors must be addressed. If you gloss over just one of these elements, you are increasing the chances that your bodybuilding workouts are not going to help you gain muscle mass. While all of these components seem like common muscle building sense, most bodybuilders simply slap together a haphazard weight lifting workout with no reason or rhyme.

As you might guess, this unorganized approach to weight training rarely leads to anything other than burn out and frustration!

Lets dive in and take a look at what each component of a muscle building workout would look like if it were designed to maximize muscle gain results.

Muscle Building Exercise Selection…

When it comes to choosing the best exercises to stimulate muscle growth, my personal favorites are multi-joint compound exercises. These are the basic weight training exercises that everybody learns in the beginning…

1.     Bench Press
2.     Incline Press
3.     Squat
4.     Lunges
5.     Seated Press – Shoulder Press
6.     Straight Leg Dead Lift
7.     Barbell Curls
8.     Skull Crushers
9.     Pull Ups
10.     Bent Rows

There are a few reasons that I like these muscle building exercises so much. The first reason is that compound exercises encompass movement at multiple joints thereby stimulating multiple muscle groups at the same time.

This gives you more muscle building bang for your buck!

The second reason that I like compound exercises, is because they allow you to lift very heavy weight through a full range of motion. This combination allows you to stimulate the natural production of the “muscle building hormones” in your body, kicking off the muscle building process with a potent jolt of testosterone.

Muscle Building Exercise Order…

In order to design effective bodybuilding workouts, you must pay attention to the order in which you perform your muscle building exercises.

For maximum muscle building benefit, I recommend that you focus on only one or two body parts each workout. If you decide to go with two body parts, you need to decide which body part is the main focus of the workout. The body part you decide to focus on is the muscle group you need to train first.

This means that you perform a complete warm-up phase and all associated exercises for the primary muscle group before attempting to complete any exercises for the secondary body part.

This will help to ensure that you have enough energy to complete the workout with proper muscle building intensity.

After your warm-up, you need to perform the compound exercise that allows you to lift the heaviest weight first, then move on to isolation and specialty exercises.

Rest Intervals Between Sets…

Between each of your muscle building work sets, you need to allow for adequate time for your muscle to fully recover from each set. If you are training for muscle growth with heavy weights, you need to rest for 2 – 3 minutes between each set. This is enough time to allow your muscles to recover without cooling down and killing your momentum.
Stimulating Muscle Growth…

In order to build muscle mass, you must stimulate the muscle growth process. This is what effective bodybuilding workouts are all about. While I would like to be able to sit here and tell you with certainty that there is one definitive style of training that builds muscle mass for everyone, this is simply not the case.

Building muscle mass is a complex process that is influenced by an unlimited number of factors. What works for one bodybuilder may not work well for another. With that out of the way, lets get down to business. There are many different ways to stimulate muscle growth. Some of the more popular methods are…

•     Heavy Free Weight Training
•     Lighter Weight Higher Repetition (Volume Training)
•     Shorter Rest Intervals Between Sets
•     Increasing The Number of Reps, Sets or Exercises

While not one approach is ideal for everyone, most everybody responds to heavy free weight training in the beginning phases of their bodybuilding workouts by packing on lean muscle mass.The best approach when it comes to muscle stimulation, is to start with heavy free weight training and continue until you stop gaining muscle mass.

Once you begin to plateau (stop gaining muscle mass), try too incorporate another method of stimulation into your bodybuilding workout. Continue with this method until it too becomes less effective at helping you build muscle.

You will find that you need to constantly strive to provide fresh challenges for your muscles, by changing up the variables of your muscle gain workouts. After you have worked your way through all of the suggestions listed in this article, start back at the beginning with heavy free weight training.

How Long Should My Bodybuilding Workouts Be?

In order to stimulate muscle growth, each of your bodybuilding workouts should last somewhere between 20 – 50 minutes. If you plan on performing a two body part training session with a warm-up, 3 exercises for the primary muscle group and 2 for the secondary with 2 minute rest intervals between sets, you are looking at approximately 30 minutes in the gym.

Muscle Building Mind Set…

In order to build muscle mass, you must approach your bodybuilding workouts with the right mind set. When it comes to the muscle building process, everything begins and ends with applying the right muscle building stimulation.

In order to accomplish this, you will need to train with an intensity that stimulates muscle growth. This simply won’t happen if you’re not focused on your bodybuilding workouts.

As you prepare for your bodybuilding workouts, block out every distraction that you have faced during the day and focus solely on the workout you are about to perform.

Once you are in the gym, don’t allow any distractions like conversations with other gym goer’s, excessive water breaks, or multiple trips tot he bathroom to slow the muscle building momentum that you are creating.

If you’re following my advice, you only need to focus for 20 – 50 minutes. It’s realistic to maintain this level of focus for a shorter period of time. If your workouts ever start to drag on past the 60 minute mark, it is an indication that you are not applying the proper focus to your weight lifting routine.

Your Custom Bodybuilding Workouts…

If you’ve made it this far, congratulations!

You now know exactly what it takes to design safe and effective bodybuilding workouts.

The muscle building tips outlined in this article are the same principles that I use to design bodybuilding workouts for clients from all around the world, as well as for my bodybuilding program The Muscle Mass Advantage.

Simply read through this article again, and begin to work all of the tips and pointers into your muscle building routine. Before you know it, your bodybuilding workouts will be helping you to pack on slabs of rippling lean muscle mass!

Bodybuilding Workouts In Only 20 Minutes! is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

Bodybuilding Supplements Will Not Help You Build Muscle If You Don’t Have A Solid Foundation…

By solid muscle building foundation I mean a well thought out bodybuilding nutrition strategy, a solid weight training routine and an effective rest and recovery plan. Without all of these elements firmly in place, you will not gain any muscle mass.

Lets get real here, muscle mass does not jump up and begin to build itself. Building muscle is a very inefficient process for your body. It is simply not natural for your body to add muscle. Instead of adding muscle weight, your body would just as soon pack on massive energy reserves (body fat).

The point of the matter here is that there isn’t anything (legal at least) on the face of the planet that can magically cause you to build muscle mass without putting in the hard work. The process of building muscle is a step by step method of carefully planning and implementing your carefully crafted muscle building plan on a consistent basis.

Bodybuilding supplements build muscle only when all of the critical muscle building elements are in place. No muscle building supplement can overcome the negative muscle building environment created when even one of the foundational muscle gain principles is neglected.

Bodybuilding Supplement Build Muscle By Supporting An Already Solid Nutrition Plan…

This is the area where I believe that bodybuilding supplements can actually help you build more muscle mass than simply going it alone. My personal training experience tells me that it is a major challenge to eat enough high quality muscle building nutrients throughout the day to support muscle growth. Even though I absolutely love to eat, throw a plain chicken breast in front of my face 2 or 3 times a day and I guarantee I’ll have a difficult time choking it down.

If this is also your experience, you may benefit from adding a high quality protein powder supplement to your diet. No, I’m not recommending giving up on high quality whole food sources of muscle building nutrients. But I do believe that it’s a good idea to supplement your 5 – 6 whole food meals each day with a scoop or two of whey protein powder.

While it is never a good idea to ingest copious amounts of chemicals and food additives, there are whey protein powders on the market these days that do not have a high amount of these nasty additives. A few natural choices of high quality muscle building whey protein that come to mind are…

My personal favorite whey protein isolate supplement is AST’s VP2. Not only does it mix easily, but it tastes great making it an easy way to add high quality muscle building protein to your diet. When I was struggling to build muscle mass, I added VP2 to my post workout nutrition strategy but following this simple yet effective template.

Beefed Up Post Workout Nutrition Plan – Incorporating AST’s VP2 Whey Protein Isolate

Post workout meal consumed within 20 minutes of completing weight training workout:

• 1 scoop VP2 Mixed With Water
• 1 piece of fruit
• 2 cups of oatmeal
• 2 glasses of water
• 1 turkey breast sandwich

If you need to beef up your muscle building nutrition plan, adding a few scoops of fast acting whey protein isolate to your post workout meal can certainly help to do the trick. After I implemented this strategy and applied it to my post workout meal…

• My Strength Increased!
•  My Recovery Time Seemed To Shorten Up A Bit Between Workouts!
• I Gained 5 lbs of Muscle Mass In Under A Month!

So to answer the question – Can Bodybuilding Supplements Build Muscle Mass? – No They Can’t. But they can help to beef up an already solid bodybuilding nutrition plan. Especially when implemented into a fast acting post workout recovery meal.

*If you’re struggling to build muscle mass even after incorporating the proven muscle building basics, you may benefit from some supplemental whey protein isolate.

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Don’t reach for your wallet until you read through our bodybuilding supplement reviews! Promoted with overblown hype and misleading “clinical studies” bodybuilding and sports nutrition supplements have been getting their fair share of bad press lately. While there certainly are some unethical companies out there simply trying to make a quick buck, there are also some muscle building supplements that are diamonds in the rough.

That said…how do you separate the good body building supplements from the bad?

If you’ve been trying to separate fact from fiction and cut through the hype, I would imagine you’re getting awfully confused! In order to help, I’m going to do my best to give high value bodybuilding supplement reviews…The Good The Bad And The Downright Ugly!

Read through each section to find out not only the basic information about each product, but exactly what I think of it, from my own muscle building experience.

Each of the bodybuilding supplement reviews will touch on:

•  Product technical specifications
• Benefits of using the supplement
• Recommended dosages
• Whether current scientific research supports the claims
• How to use each body building supplement for maximum muscle building benefit
• My rating of each of the muscle gain supplements based on my personal experience and the feed back of my readers.

Here’s the bottom line…

I will detail everything that I know about each product both from my experience as a fitness professional and a natural bodybuilder. My hope is that these body building supplement reviews can help guide you through the very muddy waters of the body building supplement industry, and help you make an informed decision based on nothing but the facts…Not marketing propaganda!

My other goal is to simply bring to light the fact that you do not need to load your body up on expensive bodybuilding supplements in order to pack on lean muscle mass!

Sure using the best body building supplements can help you achieve your goals quicker and less painfully…but it’s not a muscle building necessity, as many so called “experts” would lead you to believe.

When the time comes to implement sports supplements into your muscle building arsenal, check back here for some of the best bodybuilding supplement reviews anywhere on the net!

Bodybuilding Supplement Reviews is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

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While the basic muscle building nutrition principles like eating enough protein and drinking ample amounts of water have been know for years now, everybody and their mothers seems to have a distinct opinion on how to implement a safe and effective bodybuilding diet.

Over the years, I’ve found that keeping your bodybuilding nutrition plan simple…easy to understand and easy to follow, typically leads to the most lasting bodybuilding results!

In order to arm you with the best muscle building nutrition information, I’ve put together…

The Guide To Natural Bodybuilding Nutrition

The truth of the matter is that there is absolutely no secret when it comes to eating for muscle growth. The basic bodybuilding nutrition principles hold true.

Calories Count! If you’re serious about building muscle mass, then it’s critical that you ingest enough calories to fuel the muscle growth process.

“The only way (that I’m aware of) to ensure that you’re eating enough calories to build muscle mass, is to track what you eat.”

This requires dedication and a commitment to planning your meals well ahead of time. In over 18 years of training to build muscle mass, I have not come across any other affordable way to make this happen. The bottom line here is that you need to become responsible for your muscle gain success (or lack there of). It is your responsibility to make sure that you are not leaving muscle mass on the table by overlooking the amount of food you eat!

Just in case you aren’t quite sure what a calorie is…

“A calorie is a measurement of the amount of energy in a food that is available after digestion. The amount of heat required to raise the temperature of 1 kilogram of water 1 degree Celsius. Calories are also called kilocalories.”         Source – American Council On Exercise (ACE)

In order to get calories into your body, you will need to eat a balanced variety of the muscle building macro nutrients…

• Protein
• Carbohydrates
• Fat

Each of these nutrients is critical to the muscle building process. Eliminating just one of them from your bodybuilding diet can be enough to bring your muscle gain to a screeching halt!

Lets take a look at the role of each of these muscle building nutrients…

Protein

Proteins are considered to be the building blocks of all human tissue, not the least of which is lean muscle mass. Each gram of muscle building protein contains 4 calories.

Aside from simply aiding in the growth and repair process of muscle tissue, proteins also…

• Help with the formation of the brain, nervous system, blood, skin and hair.
• Transport vitamins, minerals, fats and oxygen to our bodies.
• Help to maintain fluid balance in the body.

In order to maintain optimal health it is important to consume ample amounts of high quality proteins.

If you are interested in building muscle mass it is critical that you make it a habit to consume a minimum of 1 gram of high quality muscle building protein for every lb that you weigh, each day!

This is typically enough protein to allow for the repair, regrowth and growth of muscle mass. But is important to keep in mind that everyone’s body functions differently. Some people can build muscle mass while consuming only .5 a gram of protein per lb of body weight, while others may need to consume more than the recommended 1 gram per lb of body weight per day in order to build muscle.

Carbohydrates

Carbohydrates are the body’s preferred energy source, especially during high-intensity exercise. Carbohydrates help to regulate fat and protein metabolism, as well as providing an exclusive energy source for the nervous system. Each gram of carbohydrate also contains 4 calories.

There are four different types of carbohydrates…

• Monosaccharides
• Disaccharides
• Oligosaccharides
• Polysaccharides

Each of these types of carbohydrate are basically differing forms of sugars that are broken down at different rates in the body. The structure of each form of sugar determines the rate at which it is absorbed and utilized in the body.

Simple Carbohydrates are monosaccharides and disaccharides that are rapidly digested in the body.

Complex Carbohydrates are starches or long chains of sugar (polysaccharides) that are found in whole gain breads, cereals, fruits and vegetables as well as beans. These types of carbohydrates take more time to digest in the body, thereby releasing a sustained supply of energy.

While there are many people out there who swear by low carbohydrate / no carbohydrate muscle building diets, one thing is for sure. If you don’t eat enough carbohydrates, you will suffer from unstable energy levels and as a consequence have a hard time building muscle mass at all!
Fats

Fats are responsible for helping to maintain brain function as well as supplying energy to the body.

“At a whopping 9 calories per gram, fat contains 225% more calories than both carbohydrates and protein!”

Fats are the most calorie dense nutrient by a long shot! More than doubling up on carbohydrates and protein. While loading up on an excess of fats in your diet is simply not a healthy thing to do, fat consumption is essential to the muscle building process.

If you are following a traditional bodybuilding nutrition plan, then you will want to try to consume a minimum of 30 grams and a maximum of 60 grams of fat per day. That said, if you’re having a hard time consuming enough calories to stimulate the muscle building process adding healthy dietary fats are a convenient option.

To recap the basic bodybuilding nutrition principles discussed above and to lay out a few more essential muscle gain tips…

1.) Learn how to estimate your specific muscle building calorie requirement.

2.) Begin to track what you eat each day, paying attention to see if you are consuming enough calories to build muscle mass.

3.) Begin to plan out your meals. Eat 5 – 6 meals spaced out every 2 – 3 hours throughout the day.

4.) Take control of what you eat and when you eat it!

5.) Make an effort to consume a muscle building meal within 20 minutes of completing your weight training workouts.

• Eat a minimum of 1 gram of protein per lb of body weight per day
• Eat between 30 and 60 grams of heart healthy fats each day.
• Eat complex and simple carbohydrates to make up the rest of the calories that you need to hit your daily target.
• Drink a minimum of 1 gallon of water each day.

By making a commitment to implement these bodybuilding nutrition principles into your life, you’re taking the first step towards building a solid muscle gain foundation.

Start by incorporating one bodybuilding nutrition tip into your life each day until you have implemented each one. Before you know it, you’ll be able to see a noticeable change in the way your body looks and feels!

Bodybuilding Nutrition Basics is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

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Bodybuilding diets have been used by weight trainers the world over to increase the amount of lean muscle mass on their bodies and decrease the amount of ugly fat. While it is true that bodybuilding is responsible for fostering many unhealthy muscle gain habits, when it comes to the foundational principles of eating for maximum muscle growth, bodybuilding diets are a great place to start!

All well thought out bodybuilding diets are created with the end goal of increasing lean muscle mass without adding unnecessary globs of body fat. To make this happen, most bodybuilding diets focus on one of the most important muscle building nutients…protein.

Muscle Building Protein Is Critical To All Bodybuilding Diets

 
Most bodybuilding diets recommend between 1 and 2 grams of lean protein per pound of bodyweight per day. While many nutritionists disagree with consuming that much protein, the scope of their focus is typically on sedentary individuals…not bodybuilders or strength athletes.

To put it in easy to understand form…the more muscle mass you carry (or wish to carry) on your body – the more protein you will need to eat. Aside from adding in muscle gain process, protein plays many important roles in your body.

Listed below are a few protein facts:

• Nearly half of your body’s dry weight is made up of protein
• Within six months, every protein in your body is completely broken down and replaced.
• Proteins aid in the growth and repair of hair, skin, nails, muscles and brain

While consuming ample amounts of high quality lean muscle building protein should be a major priority for anyone who wants to gain lean muscle mass, consuming more than necessary is not a good idea. Consuming too much of any nutrient, healthy or not will lead to an increase in overall body fat!

Eating excessive amounts of dietary protein for a prolonged period of time can lead to the build up of a highly toxic ammonia called urea. An excessive amount of urea in the body places a strain on your liver and kidneys and can lead to medical conditions like gout!

Because of this, I think it’s a good idea to limit your protein consumption to the minimum amount that allows you to build muscle mass. A great place to start your muscle gain diet is to begin consuming 1 gram of protein per pound of bodyweight per day. If you are training to stimulate muscle growth this should be enough to support muscle repair and growth.

The more intensely you train…the more protein your body will require to repair the damaged muscle cells.

If you are not seeing muscle gain results you would like after a few weeks, you may want to slowly increase your protein consumption until you begin to see muscle gain results. Whenever I increase my protein intake, I step it up gradually in increments of .2 grams per pound of bodyweight per week until I begin to gain muscle mass again. This ensures that I get enough muscle building protein in my bodybuilding diets, yet not an unnecessary amount.

Bodybuilding Diets And Carbohydrate Consumption

The next critical muscle building nutrient is the often forgotten (or at least downgraded) carbohydrate. With low carb and no carb diets hitting the main stream over the past few years carbohydrates have taken the role of bodybuilding nutrition’s “red headed step child”.

While it is true that low carb and no carb diets can be useful to shed body fat quickly, they are not ideal for muscle gain. Even the highly touted “Anabolic Diet” can be a tricky thing to implement if you are trying to gain muscle mass fast. In order to gain muscle mass, you must train intensely. If you cut out your body’s best source of energy (carbohydrates), you will have a hard time getting through your intense muscle building workouts.

During a typical intense muscle building workout, your muscles need to contract to perform heavy free weight exercises. Most of the energy for this contraction comes from stored glycogen (carbohydrate), within your muscle cells.

Even if you’re performing less intense free weight exercise, the majority of the energy for muscular contraction will come from sugar (carbohydrate) floating freely in your blood. Either way, you will need to have available carbohydrate to convert to usable energy to fuel your muscle building workouts and provide a stable source of energy for you throughout the day.

This means that…Eating the right amount of carbs is essential to muscle growth!

Most traditional bodybuilding diets target between 50 and 60 percent of their caloric intake from carbohydrates. This is a great place to start with your own bodybuilding diet plan.

When targeting carbohydrates for your bodybuilding diets, you will need to take a look at the glycemic index. The glycemic index is a rating system that illustrates the potential for certain carbohydrate sources to produce the stable long lasting energy sources that are ideal for intense free weight training.

Consuming predominately Low Glycemic index foods will provide the more stable blood sugar and energy levels than training to build muscle mass requires. The main exception being your post workout meal. For this you will want to consume a decent amount of fast acting high glycemic index carbs to refuel depleted glycogen stores in your muscle cells.

The Role of Fat In Your Bodybuilding Diet

When it comes to adding fat to your bodybuilding diets, it is important to realize the role that fat plays in the muscle building process. While not directly involved in the muscle building process, dietary fat plays many important roles in your body that ultimately allow for lean muscle gain. Dietary fat is responsible for providing energy for muscle gain workouts. Fat serves as a secondary energy source during intense training sessions. The energy from fat becomes available after the carbohydrate stores in your muscles become depleted.

This is why increased fat consumption is a cornerstone of many low carb and no carb bodybuilding diets. You need to have energy from somewhere. If you are not providing energy to your body from carbohydrate sources, you can offset the negative energy balance by increasing your fat consumption. The downfall to this technique is that your body will resist switching energy sources from carbs to fats.

• Fat is essential for maintaining healthy skin and hair
• Fat acts as a transport mechanism for water soluble vitamins A, D, E and K
• Essential fatty acids (EFA’s) help regulate blood pressure and cholesterol levels.

Most bodybuilding diets recommend consuming between 30 and 50 grams of fat each day. My opinion is that 30 – 40 grams is a good target to shoot for if you are concerned with building muscle mass as well as your overall level health. As with anything else in life, a good dose of common sense can go along way when deciding how much fat to add to your bodybuilding diets. Not all fats are created equal.

If you are focusing your bodybuilding diets to include predominately healthy sources of fat, it may be ok to consume more than discussed above. If you are going to get your dietary fat from animal and saturated fat sources, you will definitely want to eat less than 50 grams each day.

Designing Your Bodybuilding Diet To Pack on Lean Muscle Mass

 
With the information covered in this article, you now have the basic idea of how to structure your bodybuilding diet for maximum muscle gain. Listed below is the general structure that you should shoot for when designing your own bodybuilding nutrition plan.

Total Calories: In order to calculate your total daily calorie target, you will need to perform the calculation for Basal Metabolic Rate and Total Daily Expended Energy, and increase your calorie intake about 500 calories over your calculated T.D.E.E. value.

More information on how to calculate your BMR for your bodybuilding nutrition plan.

Protein: Consume a minimum of 1 gram of muscle building protein per pound of bodyweight.

Carbohydrate: 50 – 60 percent of your total caloric intake should come from a mix of low glycemic and high glycemic index carbohydrates. The majority of these carbs should be from low G.I. carbohydrate sources.

Fat: Remember that not all fats are created equally. Consume between 30 and 50 grams of healthy fat per day. Limit your intake of animal fats and other sources of unhealthy saturated fats.

Take the time to structure your bodybuilding diets in line with the principles of lean muscle gain. By doing this, you’ll be able to gain more muscle mass without adding unnecessary body fat, and you’ll be doing it in a way that is also healthy.

Bodybuilding Diets For Muscle Gain is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

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When it comes to structuring your bodybuilding diets for maximum fat loss, nothing can take the place of a solid nutritional strategy. Without a doubt, it’s absolutely critical to your success that you learn and implement the basic fat loss principles into your weight loss program before you ever consider trying out advanced fat burning techniques.

In order to burn fat and gain muscle, you will be walking a fine line between consuming too few (no muscle mass increase) and too many calories (more body fat).

In order to get moving in the right direction apply the following tips to your bodybuilding diets today…

1.) An easy way to target fat loss while still focusing on adding lean muscle mass, is to simply multiply your current body weight by 10.

2.) A more complex (but far more accurate) method for determining how many calories to eat for maximum fat loss results, is to calculate your Resting Metabolic Rate and convert it into a predicted Total Daily Energy Expenditure. Once you know the numbers, you simply target between 250 and 500 calories fewer per day.

3.) Drink a minimum of 1 gallon of water each day.

4.) Eat 6 smaller meals spaced out every 2.5 to 3 hours through out the day. Each meal should consist of carbohydrates, lean protein and some dietary fat.  To figure out how many total calories each meal should consist of simply divide your target caloric intake by 6.

5.) Eat a minimum of 1 gram of high quality muscle building protein per pound of body weight per day. This is a sensible goal for building and maintaining lean muscle mass. While it is not necessary to go overboard with protein consumption, it is absolutely essential for muscle growth.

6.) After you calculate your target protein intake for each day, divide it by 6. This is the amount of protein you should be eating each meal in order to build lean muscle mass and burn fat.

7.) Consume no more than 40 grams of high quality fat each day. While some animal based fats are found in lean protein sources, try to limit your intake of artery clogging animal fats.

8.) After you have calculated you protein and fat intake for each day, fill in the rest of the calories from a mixture of high quality low glycemic carbohydrates.

While there are many advanced bodybuilding nutrition strategies that can help you lose fat without burning muscle, the basic bodybuilding diet tips discussed in this article are extremely effective when applied in a consistent manner.

Commit today to implementing these simple bodybuilding diet tips, and watch the fat start melting off!

If you need some help regarding the structure of your personal muscle gain diet, there are a few high quality ebooks available to help you sort it all out. Each of these programs contain a nutritional outline that will help you achieve your goals.

*Just a note here – While no book or program alone can guarantee your muscle building success, it’s a fact that plugging into a proven muscle building system – digesting the information and putting it into action is the single quickest route to the body of your dreams!

If your goals require you to structure your bodybuilding diets specifically for fat loss, then Mike Geary’s Truth About Six Pack Abs is a great resource. Read my full review of The Truth About Abs Fat Loss System here!

If your goal is to gain muscle mass while losing fat at the same time, then you might want to give my program a try Check out my program, the Muscle Mass Advantage here!

If you’re looking for a one on one fitness coaching solution to help you achieve your fat loss, weight loss or muscle gain goals, then you may want to take a look at my fitness coaching programs here!

Bodybuilding Diets is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

If you’re wondering how to structure your bodybuilder workout for maximum muscle building results, then you may be surprised to find out that you don’t need to get too fancy to make it happen. While a lot of experts out there would like you to believe that the muscle building process is overly complex and confusing, the truth of the matter is that there are really only a handful of things you need to pay attention to in order to design an effective bodybuilding workout.

While a lot of bodybuilder workouts seem confusing at first glance, what you’ll discover if you dig a bit deeper is that almost all effective muscle stimulating workouts follow the exact same muscle building outline! Each of the workouts that lead to muscle growth implement the muscle building basics in order to ensure that you’re getting the most out of your trip to the gym.

In the video below, I uncover the mystery surrounding bodybuilder workouts and teach you how you can whip together an effective growth stimulating workout every time! Watch the short video below and then keep the framework for an effective bodybuilder workout in mind the next time you’re designing your workouts…it’s a recipe for muscle building success!

Bodybuilder Workout is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

Let’s face it, there are a thousand different bodybuilder supplements out there these days that all claim to do the same thing – allow you to build muscle mass and gain weight faster than ever before. While it’s true that there are supplements out there that can help you get to your goal of a more muscular body quicker than you otherwise would, it’s just not true that you need to spend hundreds or thousands of dollars a month on pills, potions and powders.

If you’re on a budget, but you still want to harness the power of bodybuilder supplements, then you need to take a look at the one supplement that I feel deserves the title of ultimate bodybuilding supplement…high quality whey protein. Not only is whey protein affordable and accessible, but when used appropriately you just can’t argue with the results!

When used in the right capacity, whey protein has been shown to not only help you gain muscle mass and increase your strength, but to improve your immune system and overall health at the same time. Without question whey protein has survived (in my mind at least) as the last bodybuilder supplement standing in the battle for ultimate muscle building supremacy.  Chock-full of vitamin, minerals and muscle building goodness, you just can’t beat everything that a high quality whey protein has to offer.

That said, what’s the best way to use whey protein for building muscle and gaining weight?

There are really no hard and fast rules when it comes to incorporating whey protein into your bodybuilding diet, other than keeping in mind that you’ve got to keep your supplemental protein down to a moderate level. I run across a lot of guys in the gyms that talk about how to love to eat 15 – 20 servings of whey protein a day!

I love whey protein as much as the next guy, but there is no way that eating 20 servings of supplemental protein is a good idea, even if it is one of the best bodybuilder supplements around. If you really want to get down to it, the muscle building (and especially weight gain) process hinges on building your nutrition plan around a solid base of whole food nutrients.

Supplements are amazing, but only when their used as…supplemental nutrients. You need to be using them as supplements to an already solid whole food base.  When you learn how to do this, you’ll really harness the muscle building power of whey protein.

Here’s How I Use Whey Protein To Ensure Sustained Muscle Growth…

Realizing that you don’t need to flood your body with copious amounts of whey protein and not being able to afford to do that anyway, I tend to limit my whey protein and bodybuilder supplement intake in general to the times when I’m going to see the biggest benefit…pre, post and during workout nutrition.

There are a few reasons that I like to use whey protein as a pre and post workout bodybuilder supplement, but the biggest reason is that these are times when I typically either don’t have access to whole food protein sources or I tend to not have much of an appetite. As a rule, if I can choke down a chicken breast or any other type of whole food protein, I tend to go the whole food route. I just haven’t been too good historically at getting protein into my system pre and post workout unless I’m using whey protein.

If I’m really getting after it in the gym and I’m trying to build muscle mass aggressively, then I’ll typically slam down 2 scoops of a high quality whey protein concentrate blend like Optimum Nutrition’s Gold Standard 100% Whey Protein. I drink 1 scoop about 1 hour prior to hitting the gym and the other scoop 20 minutes before lifting my first weight.

While I’m working out, I like to sip on a scoop of AST’s VP2 hydrolyzed whey protein isolate mixed with milk. Nothing too fancy here, just enough to keep feeding fast acting high quality protein into my muscles throughout the workout.

Immediately after racking my last weight, I slam down 1 scoop of VP2 mixed with water and eat a banana. 20 –30 minutes later, I drink another scoop mixed with 2% milk and another banana. This combination of flooding my body with quickly absorbed muscle building protein during and after my workouts had proven to be an excellent way to force my body to build muscle mass fast.

When it comes to bodybuilder supplements, I really feel that keeping it simple is the best approach. Not only will you save a ton of money in the long run, but you’ll finally start to harness the true power of quality supplements. Remember…not even the best bodybuilding supplements can compensate for a crappy diet and lame workouts – learn to focus your efforts where you’ll get the biggest muscle building benefit, the fundamentals.  Then work a few bodybuilder supplements into your plan, you’ll be amazed at just how much muscle you can gain this way!

Bodybuilder Supplement is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

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As I’ve touched on before in the bodybuilder diet section of Gain-Muscle-Workout-Less.com, there are three different bodybuilding nutrition approaches that really seem to work for packing on muscle mass and stripping away fat fast:

• A traditional “High Carbohydrate” – moderate protein – low fat bodybuilding diet and…
• The “Anabolic Bodybuilder Diet” a high fat – moderate protein – low carbohydrate approach
• A hybrid Carbohydrate Cycling diet

Each of these nutritional strategies have been battle tested and proven to allow you to build muscle mass safely, naturally and quickly.

So Which Approach Should You Implement On Your Quest For More Muscle?

That one’s a bit tougher to figure out, as the answer depends quite a bit on your personal muscle building goals and your personality. As I alluded to earlier in this module, the high fat approach is the one most universally adopted by people who are really serious about building muscle and burning fat (think bodybuilders, actors, athletes in the off season etc.). All of these people realize that there is a price to be paid for a lean and muscular body and they tend to more willing to pay the price for it than the general population.

The high carbohydrate approach is the road typically traveled by the average fitness buff on their quest for a more muscular body. Most of the popular fitness literature promotes this style of eating and it just seems like common sense for most people.  Aside from making sure to eat enough protein and managing your fat intake, this style of diet allows you to eat carbohydrates as your body’s primary source of energy.

The carbohydrate cycling bodybuilder diet, brings the best of both world together and allows you to eat a decent amount of high quality carbohydrates while also eating ample amounts of protein and dietary fat, while still cycling your body through a carbohydrate fast.  While extremely effective for both fat loss and muscle gain, the carbohydrate cycling approach is the least used style of muscle building diet. Carbohydrate cycling has traditionally been reserved for world class athletes and professional bodybuilders due to the level of sophistication required to make it work.

What makes this style of bodybuilder diet so unique is that it allows you to tap into the fat melting benefits of the Anabolic diet while also reaping the muscle building benefits of the high carbohydrate approach. The end result is a mini fat burning cycle bundled together with a mini muscle building cycle within the same week.  This style of diet will allow you to lose some serious body fat while also building muscle mass and increasing your muscular strength at the same time. While the benefits of this style of eating are pretty obvious, the bottom line is that in order to pull this one off, you are going to need to be meticulous about what you eat and exactly when you eat it in order to reap the benefits.  In other words, you will need to stick to a somewhat rigid nutrition schedule in order to make everything work properly.

In order to help you figure out which bodybuilder diet is best for you, here is a list of questions that you need to ask yourself…

1.) How committed are you to your diet?  Picture yourself staying on course with your diet for at least 5 out of 7 days.  All of these approaches will require a commitment. Which approach will be easier for you to stick with for 12 – 24 weeks? Which approach will you be able to stick with for the rest of your life?

2.) What types of foods do you love to eat?  Are you a big bread and potato eater? Do you really love to eat steak and pork chops? Are you content eating a moderate amount of everything?

3.) Is it going to bother you if people make fun of the way that you eat?  If so, the “Anabolic” bodybuilder diet or the carbohydrate cycling diet may not be the best choice for you.

4.) Can you picture yourself having enough self-control to stay away from carbohydrates for 5 consecutive days?  If not can you picture yourself staying away from carbohydrates for 3 days out of the week?In all honesty, you may not know the answer to this one until you give it a shot.  I’ve found that most people can make it through at least 3 days eating like this, but 5 days can be a lot tougher for people – even knowing that they can cave in a bit on the weekends.

5.) Will you be able to get all of your required meals down?  Some people will find it easier to consume the calorie dense meals that the high fat approach requires because it’s less bulky than the same amount of calories in a carb heavy meal.

6.) There are some harsh realities that can jump up to nip you in the bud when you implement either of the strategies outlined in this manual.

While you follow a high carb approach, you’ll have noticeable food cravings as well as peaks and dips in your energy levels through out the day.  For the most part you can manage the energy peaks with proper planning and smart food choices, but it’s still a good idea to think long and hard about whether you can handle this. The benefit’s that you’ll be able to manipulate your blood sugar levels post workout in order to facilitate nutrient uptake during your peak 20-minute post workout muscle-building nutrition window. This can be a huge benefit.

The harsh reality of the “Anabolic” bodybuilder diet is that you’ll initially have a very hard time staying away form carbohydrates, as your body shifts over to fat burning mode.  Based on my personal experiences, the first week or two can be pretty brutal.  Expect to have major carb cravings and low energy levels for a few weeks, but after that it all goes away – for good!

The problem here is that lot of people simply can’t make it through this 1 – 2 week period.  If you’re they type of person who can stubbornly put your head down and grind it out, the benefits far outweigh the downside – but the bottom line is that you’ve gotta stick it out for a while to experience any sort of meaningful benefits from this style of eating.

When you implement a carbohydrate cycling approach, you absolutely need to have everything all planned out and ready to go. This style of diet is not a good choice if you know that you will not be able to plan ahead, or prepare your meals ahead of time. Before you jump into a carb cycling diet, just be aware that there is a lot more or a time commitment before you can jump into it than with the other styles, but based on my experiences the results that you can get from this style of eating far outweigh any time that you will need to invest on the front end.

Hopefully these questions helped you make a decision that will be best suited to your personality and goals. Realize that there is a price to be paid regardless of the style of diet you choose to follow. In order to have muscle building success you’ll need to whole-heartedly commit to one nutritional approach and see it through.  If you decide to flip flop back and forth, not only will you have a hard time realizing any real muscle gains, but you’ll also have a greater chance of becoming frustrated and confused.

If You Just Can’t Decide Which Approach Is Best For You…

If you’re really stuck and you just can’t seem to decide which approach is right for you, I would recommend implementing the high carb approach first for at least 6 –8 weeks (or maybe even a whole year), and then if you want to give the Anabolic Diet or the Carbohydrate Cycling Diet a try at that point,l go for it.

This will get you into the habit of eating 5 – 6 complete muscle-building meals throughout the day.  Once you’ve developed the habit of planning out and preparing your meals ahead of time, it becomes pretty easy to adapt any dietary changes that you may want to make, be it the introduction of a few supplements or a complete a shift to the Anabolic or Carbohydrate Cycling Diet.

Before I jump into the specifics of each style of muscle building diet, there are a few guiding principles that remain constant regardless of the type of diet you choose to implement.

Below is a list of these universal muscle building nutrition staples…

The Bodybuilder Diet Basics

1.)   Target The Correct Caloric Intake
2.)   Pay Attention To Adequate Hydration
3.)   Proper Frequency And Timing of Meals
4.)   Optimized Nutrient Profile of Each Meal
5.)   Pre-Workout and Post Workout Nutrition

Keep in mind that regardless of the style of muscle building diet that you choose to implement, these 5 fundamentals will be incorporated into the diet.  These 5 points of emphasis are the things that will ultimately allow you to build muscle mass and strip off body fat.  A lot of guys believe that there is some sort of “secret” bodybuilder diet that will allow them to build muscle faster, when in reality paying attention to the basics is what will really allow you to achieve your goals.

Bodybuilder Diet is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

While one particular bicep workout may work well for me, that doesn’t mean that it’s guaranteed to help you build up your biceps. That said, there are a few bicep exercises that you should include in your workouts if you really want to force your biceps to grow.

Let’s face it, nothing is more impressive than a pair of thick sleeve stretching biceps, but forcing your arms to grow can be more difficult than most people realize. While the common 5 sets of 5 reps of barbell curls is fine for beginners and even some intermediate trainers, you’ve got to learn how to take your bicep workouts to the next level if you really want to build big biceps.

Listed below are a few bicep workout tips that have helped me to pack on over 4 inches to my arm over the years. Each of these workout tips is battle testing in he real world and I guarantee that they’ll help you build bigger arms. Read through each of them and start implementing them one by one – before you know it your bicep workouts will be stimulating some serious growth and everyone will be noticing your arms!

1.) The number on tip for an effective bicep workout may seem like it completely unrelated to the process of training your arms, but it’s vital to your success. If you’re serious about building bigger arms, then you need to make sure that you’re performing heavy barbell squats to failure 1 time each week. I’m not completely sure why this works but, I’m sure it has something to do with the amount of testosterone and growth hormone that is released in your body when you perform heavy squats to failure. But rest assured it’s extremely effective for increasing the size of the muscles in your arms. In the past I’ve experienced an increase in the size of my biceps and triceps by 1.5″ – 2″ inches by really focusing in on my heavy squatting…while not even training by biceps at all!

2.) Make sure that your bicep workouts are designed around the most effective growth stimulating muscle building exercises. If you don’t build your workouts around the right exercises, you won’t be able to stimulate growth in your arms – pretty simple stuff. Stick with the exercises that allow you to train with heavy weights through a complete range of motion.

My favorite bicep exercises are…

• Barbell Curl
• EZ Bar Curl
• Alternating Dumbbell Curl
• Hammer Curl
• Dumbbell Incline Curl
• Cable Curls
• Preacher Curl
• Dumbbell Preacher Curl

90% of my personal bicep workouts start with either barbell curls, ez bar curls or alternating dumbbell curls. These basic bicep exercises allow me to really hit my biceps hard with fairly heavy weights. If you consistently pound your biceps with heavy weights, they’ll have no choice but to respond by getting bigger and stronger!

3.) Keep the exercises in your bicep workout in the 6 – 8 repetition range. This is within the commonly accepted “muscle building” repetition range, but closer to the lower side. This rep range will allow you to train as heavily as possible while still ensuring that you’re stimulating muscle growth. I’ve always had really good luck with my arm workouts that are structured in this rep range.

4.) Structure your bicep workouts so that you perform only 2 – 6 sets of 1 or 2 exercises max. This will allow you to keep your workout duration reasonable and under 1 hour while ensuring that your biceps get the work they need to grow. Also make sure to rest for 1.5 – 3 minutes between sets so that your muscles are completely recovered for the next set.

5.) Perform Your bicep workout only 1 time each week. If you insist on training your arms more frequently than this you’re going to have a hard time building any muscle in your arms. Sure you can get away with it for awhile but eventually you’re going to hit a wall and actually start losing strength and size in your arms. Instead of taking the volume approach to your bicep workouts, focus on making each workout as intense and gut busting as possible -this is the key to stimulating muscle growth. Get in to the gym – get on with your workout then get out as quickly as possible so that you can focus on feeding your body the nutrients that it needs to build muscle mass.

If you take these simple, yet effective bicep workout tips to heart and put them to use, your arms will start to grow. I know that this advice seems too simple to work, but they’re extremely effective for building bulging biceps quickly.

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Heavy bicep exercises performed with decent weight training form.

While certainly not revolutionary, this type of bicep workout has never let me down! The reason why the basic bicep exercises work so well for building massive arms is because they allow you to train with the heaviest weight possible, while forcing you to maintain safe weight lifting form.

It’s a fact…In order to build serious arm muscle you must learn how to perform a basic bicep workout routine with good solid weight training form. This type of training has been proven to stimulate muscular strength and explosive growth, so it’s a safe bet that even though this bicep workout is designed for beginners, it will also stimulate muscle growth for even the most seasoned weight trainers.

Blast Your Arms With This Killer Bicep Workout

Bicep Workout Warm-Up

Before you attempt to train any body part, it is critical that you complete a full warm-up. Your bicep workout warm-up can be accomplished by performing a few sets of your first exercise (in this case Olympic bar curls), with light weights that both allow you to get the blood pumping through your biceps and prepare your body for the heavier weights used for your training sets.

Listed below is a general template for your bicep workout warm-up. Make sure to follow along and complete the full warm-up prior to moving on to your heavier training sets. If you choose to ignore this advice, be prepared to face the consequences, serious injury or ineffective training sets are both common among weight lifters who don’t perform warm-up sets.

Warm-Up Set #1

Exercise: Barbell Curls – 1 set x 12 reps

*Choose a weight that allows you to move the weight quickly through a full range of motion. (I usually begin with just the Olympic bar).

Rest for 1.5 minutes

Warm-Up Set #2

Exercise: Barbell Curls – 1 set x 10 reps

*Again choose a weight that allows you to move the bar fairly quickly through a full range of motion, but make sure that it is heavier than what you started with.

Rest for 1.5 minutes

Warm-Up Set #3

Exercise: Barbell Curls – 1 set x 6 reps

*Perform this warm-up set with a weight that you can move though the full range of motion easily and under control, but this time begin to up the ante a bit. Your goal is to perform 6 reps with a weight that is getting closer to your training weight, but light enough not to prematurely fatigue your biceps.

Rest for 2 minutes

Warm-Up Set #4

Exercise: Barbell Curls – 1 set x 3 reps

*Grab a weight that is some what challenging for you. You should be quickly approaching the weight that you use for your muscle building training sets.

Rest for 3 minutes

At this point, your muscles should feel full, warm and ready to move on to your heavy training sets. If you do not feel ready to jump into the workout at this point, simply work in a few more war-up sets. Just make sure that you are not prematurely fatiguing your biceps by going overboard with your warm-up routine.

Remember…

“The goal of your bicep workout warm-up is to get the blood flowing through your bicep muscles, activate your brain and get you into the muscle building frame of mind, and prepare your bicep muscles for your heavy training sets…Nothing More…Nothing Less!

Bicep Exercise #1 – Barbell Curls

After completing your bicep workout warm-up…

*Perform 3 sets x 6-8 repetitions

**Make sure to use a weight that you can control for at least 6 quality repetitions, but heavy enough that you can’t possibly perform more than 8!

*Rest for 2 – 3 minutes between sets

Starting Position For Barbell Curls – You should begin the barbell curl by standing with your feet shoulder width apart with you feet centered directly underneath your hips. Your knees should have a slight bend in them, taking most of the stress of this exercise off of your lower back and placing it where it belongs…On the muscles of your bicep!

Grasp the bar with the palms of your hands facing up.

Beginning Movement – Raise the bar up towards your shoulders until you can move it no further. Hold this position for 1 second and slowly (under control!) lower the weight back down to the starting position.

Barbell Curl Tips – Bending only at your elbow will ensure that you’re targeting your biceps and not your back or shoulders.

1.) Make sure to keep your elbows tight against your sides at all times during the curl.

2.) Don’t allow momentum to “swing” the bar up towards your shoulders. Slow, controlled movements are what you are after.

3.) Do not use your lower back or shoulders to move the bar. Focus on pulling with only your bicep muscles. While you may not be able to train with very heavy weights in the beginning, you will allow more growth in your biceps by training with a weight that allows you to complete the exercise through a full range of motion.

Bicep Exercise #2 – EZ Bar Curl

*Perform 2 sets x 6-8 repetitions

**Make sure to use a weight that you can control for at least 6 quality repetitions, but heavy enough that you can’t possibly perform more than 8!

*Rest for 2 – 3 minutes between sets

Beginning Movement – Raise the bar up towards your shoulders until you can’t move it any further. Hold this position for 1 second and slowly lower the weight back down to the starting position.

EZ Bar Curl Tips – As with the Barbell Curl, bending only at your elbow will ensure that you’re targeting your biceps and not your back or shoulders.

1.) Make sure to keep your elbows tight against your sides at all times during the EZ Bar Curl.

2.) Don’t allow momentum to “swing” the bar up towards your shoulders. Slow, controlled movements stimulate more muscle growth than heavy out-of-control reps.

3.) Don’t use your lower back or shoulders to move the bar! Focus on pulling with only your bicep muscles. Again, you may not be able to train with very heavy weights in the beginning, but you will allow for more growth in your biceps by training with a weight that allows you to complete the exercise through a full range of motion.

After you complete all 5 of your muscle stimulating training sets, it’s time to gently stretch out your biceps. Grab something stationary (a wall or squat rack works fine), and slowly rotate your shoulder and upper body forward, allowing for a slight stretch in your biceps. Perform a couple sets of this stretch until your bicep muscles feel well stretched and full.

“That’s all folks…If you were looking for some marathon bicep workout that stretches on for an hour or two, you’ve come to the wrong place!”

The focus of this website is to teach you how to gain more muscle mass in less time than you ever thought possible, by teaching you the muscle building basics. While there are other (slightly) more effective muscle gain training methods out there, the information found here will allow you to maximize the amount of muscle you gain with a time limited schedule.

The bottom line is it is possible to spend less time in the gym, get better muscle gain results and spend more of your free time pursuing the “more important” things in life!

Whether you’re new to the muscle gain game or a seasoned veteran looking to add mass to your biceps, this basic bicep workout may be just what you need to stimulate some serious arm growth!

20 Minute Bicep Workout is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

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Take some time and read through this page and learn how to perform each of these biceps blasting exercises and your arms will be stretching out your sleeves in no time at all!

The Muscles That Make Up The Biceps Brachii

The technical term for the muscles that make up your biceps (the top part of your arm) are the Biceps Brachii, Coracobrachialis and Brachialis. Together all of these muscles make up what most people consider to be the “biceps”. While relatively small when compared to some of the major muscle groups of the body, the muscles in the biceps area are usually the focus of most mass gaining programs – After all don’t you want a pair of sleeve stretching biceps too?

Parts of The Biceps

The Biceps Muscle itself is made up of 2 main divisions:

• Biceps Brachii Short Head
• Biceps Brachii Long Head

As mentioned above there is also another muscle located in the same area as the biceps…

• The Brachialis

The Best Biceps Exercises For Sleeve Stretching Muscle Growth

• Barbell Curl
• EZ-Bar Curl
• Dumbbell Curls

While basic “no frills” exercises, the biceps exercises listed on this page are extremely effective at stimulating muscle growth when performed with proper muscle building form. Take the time to learn how to perform each of these bicep exercises properly and watch in amazement as your arms begin to swell!

Biceps Exercises is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

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1. Back Exercises The Most Effective Back Exercises For Thick Lats Are your...
2. Standing Barbell Curl The standing barbell curl is one of the classic bicep...

Do you know what bicep exercise is most effective for building a massive set of arms? While everyone agrees that big arms are attractive, where exactly should a fitness junkie start on his/her quest to build bigger biceps?

If you believe the supplement companies, there are literally thousands products on the market that are “guaranteed” to help you pack build big arms and pack on muscle mass. Based on my experiences, some supplements work, some supplements might work, and some supplements are nothing but a waste of your hard earned money! Before going down this road it is advised to do some research.

If you believe the bodybuilding magazines, you’re going to be trying some goofy state of the art drop set laden, ultra periodized, body-type arm blasting bicep workout.

While this approach may work for professional bodybuilders, it’s certainly not the best approach for the average fitness junkie in search of a few extra inches of arm growth.

If you believe me, you will make sure to pay attention to the basics of building bigger biceps…

1.) Weight Training – Basic compound exercises, heavy weights – Low reps.

2.) Nutrition – Smart balanced approach, Adequate h20 consumption.

3.) Rest and Recovery – Plan your workouts, Rest your body.

While certainly not revolutionary, I guarantee that this approach works!

The Best Bicep Building Exercises…

If you’ve been hanging around the muscle building game long enough, you are no doubt aware that in order to build muscle, you must first stimulate muscle growth through some type of weight bearing exercise.

In my experience, it is generally best to focus on basic compound exercises performed with free weights rather that using machines or performing isolation exercises, to build muscle mass.

Basic compound bicep exercises allow you to move heavier weights through a more complete rang of motion, thereby stimulating a larger amount of muscle cells than isolation exercises alone. If you stimulate more muscle cells, then you will get more muscle growth.

Discover The Best Bicep Exercise For Explosive Muscle Growth!

In order to ensure that you are proving enough stimulation for muscle growth, you will want to perform a minimum of 2 sets of each compound bicep exercise. On the flip side, you will want to limit the number of sets that you perform to no greater than 5 per body part per workout.

Each set should fall somewhere in the 4-8 repetition range.

This does not meant that your arms will grow if you pick a light weight and perform 4-8 reps!

The idea here is to perform each set with a weight that allows you to perform at least 4 strict repetitions, but no more than 8. If at the end of your work set you realize that you could have performed 10 repetitions with the weight that you used, you have not provided enough stimulation for muscle growth, period!

The Bicep Training Plan And Arm Blasting Workout…

Now that you have the basic idea, here is a workout that I have been using with clients for years to help them build bigger arms.

Bicep Exercise

• Straight Bar Curl – 3 Sets of 4-8 Repetitions
• Z- Bar Curl – 2 Sets of 4-8 Repetitions

Triceps Exercise

• Skull Crushers – 3 Sets of 4-8 Repetitions
• Triceps Pushdown – 2 Sets of 4-8 Repetitions

If you allow for 2 minutes of rest between sets, this workout should take you about 30 minutes to complete.

Nutrition

Make sure to eat every 2 – 3 hours throughout the day. Make sure that every meal contains protein, carbohydrate and fat. Also make sure to eat a meal consisting of protein and simple carbohydrates within 20 minutes of completing your workout.

Remember to make it a priority to consume a minimum of 1 gallon of water per day. There is simply no way to increase muscle mass without properly hydrating your body.

Rest and Recovery

Make sure to only perform this workout one time each week. This will ensure that your body has adequate time to recover and repair the damage that you inflicted on your muscle tissue by performing this workout. Also make sure to get a minimum of 8 hours of rest each night.

By following the recommendations found here in The Bicep Exercise Guide for 4 weeks, you should begin to see some impressive results!

Bicep Exercise Guide is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

The best weight training tips for massive muscle gain can help you build muscle quicker than you ever thought possible!If you’ve been trying to build lean muscle mass but feel like your weight training program is holding you back, give these muscle building weight training tips a try.

“But remember…even the best weight training advice will only help if you actually apply it!”

These days, most people are aware of the multiple benefits of regular exercise. Be it cardiovascular conditioning, weight training or something in between, numerous studies have been published touting the benefits that regular exercise can bring to your life. Maybe you’ve even been thinking of adding exercise to your daily schedule to help shed a few unwanted pounds.

For most people, thinking about hitting the gym is as close as they ever get to actually working out. Bombarded with over-the-top marketing messages touting the next best piece of exercise equipment and the latest fad diets and workouts, it is no wonder that most people never even begin their weight training routines.

If you’ve been considering working out with free weights to increase you lean muscle mass, but just don’t know where to begin, I’ve compiled a few of the best weight training tips for lean muscle gain to get you moving in the right direction.

The 5 Best Weight Training Tips For Muscle Gain

Begin Your Workout With A Complete Warm-Up…

Never attempt to push your body to its limit until you have taken the time to properly warm your muscles. Not only is this dangerous, but it can have a negative impact on your workout as well. A proper warm-up will warm the muscle group and elevate your heart rate without prematurely fatiguing your muscles.

A great place to start is some moderate intensity cardio, such as jogging or walking at a brisk pace. This will elevate your heart rate and prepare your body for the workout to come. Next perform 2-4 warm-up sets of 8-12 repetitions of the primary exercise that you will be performing for your work sets.

For example: If you were performing a chest workout, you would perform 2-4 warm-up sets of bench press at a rep range of 8-12. The idea here is not to strain yourself, rather to focus on proper form and technique to prepare your body for your heavier work sets. I recommend resting 1.5 minutes between warm-up sets.

Plan A Realistic Workout…

If you are new to weight training, do not assume that you will be able to follow any training routine that you see in the next issue of your favorite bodybuilding magazine.

While it’s true that these magazines can offer some solid workouts and advice, they are typically not geared towards weight training beginners. As a beginner, you need to realize that you will require more time to rest and recover after each workout than someone who has been training for years, months or even just a few days more than you.

With time your body will adapt to the increased stress that you are placing on it and you will notice that your muscles are not staying sore as long and they used to after each workout. You will then be able to increase the stress that you are placing on your body by increasing the frequency of your workouts, increasing the weight that you are working out with, or increasing the duration of your workouts.

A good place to start is to focus on only one to two body parts per workout.

Perform 2-3 sets of 10-12 repetitions per body part and rest for 2 minutes between sets. perform your weight training every other day so that you allow your body time to rest and recover.

If you absolutely must go to the gym every day, alternate cardio workouts and weight training workouts each day. This should allow you to train efficiently while allowing you to rest and recover after each workout session.

Allow For Proper Rest And Recovery…

Focus on working each body part only one time per week.

This will allow your body to recover between workouts, and allow you to train at a higher level.

By allowing each body part a full week to recover, you are ensuring that your muscles have time to recover between workouts. As a rule of thumb, never perform a workout with a body part that is still sore form the previous workout.

Drink Plenty of Water…

Water plays many important roles in the human body. A lack of water can lead to serious problems such as dehydration and kidney stones. When you work out, you are increasing your bodies demand for this ever important nutrient. As a rule of thumb, make it a habit to drink a minimum of 1 gallon of water per day.

Generally speaking, this should be enough to ensure adequate hydration whether you are exercising or not. Try to consume a few glasses of water prior to exercise, sip on water while you are working out, and drink a few glasses after completing your workout. Your body will thank you!

Learn The Best Weight Training Form…And Use It!

The information in this article is the best weight training advice that I can offer you as a beginner. Long before you venture into the gym, take the time to lean proper weight training technique and form. If you decide not to do this, you’re taking your health and safety into your own hands!

If you’re in need of a good reference, I recommend my program The Muscle Mass Advantage! This is a well thought out and very comprehensive muscle gain program complete with a muscle building nutritional strategy, rest and recovery program and growth stimulating bodybuilding workouts. You can purchase this book online for $67 at Muscle Mass Advantage .

If you don’t have the patience or time to read a book, hire a certified personal fitness trainer (like me!) to help get you moving in the right direction.

As far as qualified personal trainers go there are many options ranging from your local gym or YMCA to online personal training. Prices range anywhere from $50.00 – $150.00 per hour for traditional personal trainers, to $25.00 – $150.00 per month for an online training subscription.

What ever option you choose, take the time to ask questions and learn before you jump in…And don’t forget to utilize the 5 best weight training tips!

As a beginner, there are many things that you will want to consider before you even set foot in the gym. Taking the time to lay a solid foundation, will help to ensure that you have a good experience and get the best weight training results possible from your muscle gain program.

Best Weight Training is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

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1. Benefits Of Weight Training Have you ever caught yourself wondering what the main benefits...

While there are thousands of supplements out there being promoted theses days, with the promise of quicker and easier weight and muscle gain, the truth of the matter is that they can only help once you’ve got everything form your water consumption to your sleeping patterns under control.

Think of weight gain supplements as “icing” on the cake. Sure icing can make the cake taste better, but it won’t cover up a nasty burned cake! Supplements are the same way, a great addition to an already strong muscle building and weight gain program, but little to no help at all if you haven’t figured out the basics yet.

Weight gain supplements can give you that extra boost to help propel you towards your weight and muscle gain goals quicker than intelligent training and basic bodybuilding nutrition principles alone, but they won’t make up for poor planning and a lackadaisical approach to bodybuilding nutrition.

Here’s the bottom line…in order to gain weight, you must eat more calories than you expend on a daily basis. For a lot of guys, this can be tough to accomplish. Not only is it inconvenient to site down and slam down a few chicken breasts and couple cups of oatmeal every 2 hours, but it can definitely leave you feeling full and bloated all day long.

While supplements certainly are not necessary to build muscle or gain weight, they can help. And if your goal is to gain weight quickly, they can definitely come in handy (especially in the area of helping you increase our calorie and protein intake relatively painlessly.)

Here’s a list of my favorite weight gain supplements…

1.) Creatine Monohydrate – This muscle building supplements first came around in the late 90′s and with the promises of increased muscular strength and almost instant weight gain, it was an instant hit with bodybuilders world wide. While most weight gain supplements start out in the same way – with overblown and over hyped promises, creatine actually came through/ To this day, I don’t know of another supplement that can allow you to gain anywhere from 5 – 10 lbs of lean body mass as quickly as creatine will.

Creatine is the number 1 weight gain supplement. If you do nothing but drink 1 – 2 gallons of water each day and start supplementing with high quality creating monohydrate, you will gain anywhere from 1 – 10 pound of lean body mass within 2 – 3 weeks – it’s that simple.

2.) Whey Protein – While whey protein comes in many forms, from quickly absorbed isolates to concentrates and thousands of blends in between, it remains the most cost effective and efficient way to get high quality muscle building protein into your body quickly and painlessly. No whey protein alone will not cause you to gain weight and magically pack on muscle, but it will help you immensely in your post workout muscle building nutrition plan.

High quality whey protein allows you to get nutrients to your muscles quickly and affordably. the only downside to supplementing with whey protein is the fact that it contains few calories. Don’t think that whey protein will help you consume a ton more calories each day, because it wont, but it will allow you to beef up your protein consumption and target it where you’ll get the most bang for your buck – into your muscles as quickly as possible following an intense muscle building workout!

Use whey protein supplements to affordably increase the amount of muscle building protein that you consume each day – by adding whey protein isolate to your post workout meal, you will ensure the you get protein into your muscles as quickly as possible!

3.) High Quality Meal Replacements – While there are certainly a lot of crappy meal replacements on the market. If you do your research, you’ll be able to dig up a few that are jam-packed with high quality nutrients and low in additives. If you cant find an off the shelf brand that you trust, you can always make your own high protein meal replacement here!

Meal replacements are a great way to add extra calories to your diet without completely filling you up and making you bloated all day long! This is what makes a high quality meal replacements one of my favorite weight gain supplements!

If you take a meal replacement and add in a few table spoons of all natural almond butter, a cup of yogurt and some honey, you have a complete muscle building meal that is jam packed with muscle building nutrients and calorie dense!

Use meal replacements to boost your overall calorie consumption without slowing you down or making you feel bloated.

4.) Olive Oil – Ok so olive oil is technically not a weight gain supplement, but you can certainly use it as one to help add calories to your diet. If you’re having a hard time consuming enough calories to build muscle mass, throw in 5 – 6 tablespoons of all natural olive oil to your diet. Each tablespoon contains 110 calories of heart healthy fat! It’s an easy way to get essential calories into your diet fast!

That’s it…While I recommend making use of all of these weight gain supplements at one point or another, take the time to implement the fundamentals of weight gain first. As you progress in your training and you start to see some results, gradually adding in a few of these supplements to you plan can help to boost your muscle and weight gain results almost immediately!

If you’re looking for a place to buy your weight gain supplements, check out a1supplements.com. Not only are their prices excellent, but their customer service is top notch!

The Best Weight Gain Supplements is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

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1. Best Muscle Gain Protein Is AST VP2 The Best Muscle Gain Protein On The...

In part 1 of the best way to build muscle series, I discussed the difference between going through the motions and becoming fully engaged in your bodybuilding program. Based on my experiences as both a gym junkie and a personal trainer, I really do believe that the key to gaining muscle mass is absolutely loving what you do.

If you’re passionate about the process, it’s going to be a lot easier for you to overcome some of the obstacles that are inevitably going to pop up. On the other hand, if you hate your workouts and you really aren’t committed to your chosen bodybuilding nutrition plan, are you really going to be able to sustain the kind of effort required to build muscle on a consistent basis? My guess is probably not!

In part 2 of the best way to build muscle series, I’m going to go over a few of the things I’ve identified as a “common thread” among my friends and clients who despite having access to all of the right information, weight lifting equipment and muscle building supplements, still did not manage to reach their muscle gain goals. Pay attention and learn from this – it’s not something that’s discussed very often!

How A Few of My Clients And Closest Friends Managed
To Undermine Their Muscle Building Success!

As a personal trainer, I’ve seen many different types of people walk through the gym door claiming that they want to know the best way to build muscle safely and naturally. While the goal of building muscle mass is a popular one, the truth of the matter is that very few people are willing to put forth the effort required to make it a reality!

Here’s what I’ve observed from both my clients are friends who despite all of the advantages they have still managed to gain relatively little muscle mass…

• They refused to train with intensity – the intensity level required to build muscle mass!
• They bitched, moaned and complained at the idea of eating 6+ times a day.
• They grimaced when I recommended including a variety of whole food protein sources into their diets.
• They hated the idea of performing aerobic exercise and they hated the idea of squatting hard and heavy even more!

All in all…the group of my clients and friends who did not achieve very good muscle building results typically had a very hard time making it to the gym each day. Once they arrived, they sleep walked their way through the workouts and grimaced at the first sign of discomfort.

Don’t get me wrong, each of these people still gained muscle mass (5 – 10 lbs), but they certainly didn’t achieve the results they could have by becoming more involved in the muscle building process. While I would love to believe that everybody is wired like me and loves the idea of doing what ever it takes to build muscle, I realize that this is far from reality.

While most people will tell you that they really want to build more muscle mass and improve the way their bodies look – they’re just as quick to lay out their long list of conditions and requirements. If this describes you, it’s ok you can still build muscle…

As long as you take the time to read through the information presented on this website, implement the muscle building workouts consistently and pay attention to what you eat and when you eat it, you can still build an impressive amount of muscle mass – It just may take a bit longer for you to achieve all of your goals.

As far as I’m concerned, the discussion about the best way to build muscle begins and ends with the level of commitment and desire that is present. The only way to ensure that you have a high level of commitment and desire is to make sure that you actually enjoy your muscle-building program.

So my advice for anyone who’s looking for the best or the fastest way to build muscle is to simply find a bodybuilding program or system that you identify with and get to work, implementing the steps religiously and make it a habit to do what’s necessary to stimulate muscle growth!

Best Way To Build Muscle Part 2 is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

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1. Best Way To Build Muscle The Best Way To Build Muscle Mass Fast – Naturally!...

Working as a personal trainer over the years, I’ve been asked numerous times what’s the best way to build muscle mass fast? While I have given numerous answers to this complicated question in the past, I really do believe that the answer centers more around the mental side of the muscle building game. More specifically whether or not you actually enjoy the process of building muscle mass.

Sure you’ll build some muscle by focusing on your muscle building nutrition plan and hitting the gym with some intelligence, but the truth of the matter is that you simply won’t be able to sustain your new found muscle mass for long if you don’t actually enjoy the process of building muscle.

Based on my experience, the best way to build muscle is to set everything up so that you can actually relax a bit and enjoy the whole process – hitting the gym, eating your food and resting and recovering.

I’ve had the opportunity to help many different types of men and women achieve their muscle gain goals, quickly and naturally. While I’d love to be able to tell you that each and every one of my clients has achieved the body of their dreams – It’s just not the truth!

The majority of my clients have been able to build amazing bodies in less time than they ever thought possible, but there’s still a percentage that never even came close to realizing their muscle gain goals.

After a while, I began to wonder why some of my clients were able to build massive amounts of lean muscle mass naturally, while others were just not able to get any results.

After all…

• All of my clients had access to the exact same training methodologies and information.
• All of my clients had direct access to me during their training programs.
• All of my clients were implementing a system that I believed to be the best way to build muscle hands down!

Once I started to think about the differences between my successful clients and my not so successful clients the answer literally jumped out and slapped me in the face! What it boiled down to was simple. The successful clients and the unsuccessful clients had all started out in the exact same situation.

They were excited about the possibility of finally being able to build muscle mass and change the way their bodies looked and felt.

They were excited to unlock the key to some newfound confidence and attitude that they’d lost over the years. Basically, they all wanted to completely transform their lives and bodies in as little time as possible safely and naturally.

While everyone started out in the same boat, there was a very obvious difference between the successful and not so successful clients – All of the people who achieved what I considered exceptional results…

…Somewhere in the range of 15 – 30 lbs of lean muscle mass
in 12 weeks with a significant reduction in body fat %…

Seemed to really enjoy what they were doing. They hit the gym each and every day with a level of excitement and enthusiasm that can only come from true love.

They Loved The Process of Building Muscle Mass!

• They loved the smell of the iron and the clinking sound of the weights slamming against the squat rack!
• They loved the way a properly performed set of bench press or squats felt after they had put the bar up.

In a sense – this more successful group of clients had a serious problem…

They were just like me – Gluttons for punishment!

In all honesty, you really do have to enjoy the intricacies of what you’re doing in order to see significant results. A big part of the muscle building process is ordinary, mundane and just plain boring stuff. Not the glitzy and exciting “breakthroughs” that the supplement companies often promote.

So…to summarize what I’ve laid out above, the absolute best way to build muscle mass fast, is to completely immerse yourself in the process of building muscle mass. Learn to lose yourself in the simple pleasure of a great workout, or learn to take pride in sticking with your diet when the going gets tough. Take the time to find a muscle building program that you actually enjoy – not one where you feel like you’re just going through the motions.

Best Way To Build Muscle is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

In my opinion, AST’s VP2 whey protein isolate is the best muscle gain protein (supplemental anyway) on the market. While I typically don’t tout the benefits of muscle building supplements, whey protein powders or otherwise, once in a while I will go out on a limb for products I feel actually live up to label claims and help to build muscle mass.

Having tried many different whey protein supplements in the past, I have to admit I was a bit skeptical when I purchased (2) 2lb containers of fruit punch flavored VP2 Whey Protein Isolate.

While I do tend to like whey protein supplements in general because they make it easier to consume high quality muscle building protein. The whey protein products that I’ve tried in the past tended to not mix well with water, juice or really anything for that matter. Because of this, I had a hard time making myself swallow dry clumps of whey protein floating on the surface of my glass.

Why I Think AST VP2 Is The Best Muscle Gain Protein Supplement On The Market…

I first envisioned using VP2 as a post workout protein supplement. Because of it’s predigested state, I figured that it would hit my blood stream quicker than slower acting forms of muscle gain protein.

When I mixed up my first scoop of VP2, I was pleasantly surprised to find that it mixed easily…very easily. I didn’t even have to use a spoon. I just plopped a few scoops into my water bottle added some H2o and shook it up for about 20 seconds.

Not only did the whey protein isolate appear to mix well with the water, but it actually tasted silky smooth as I drank it down. No clumps to gag on, and the taste was actually pretty darn good for a whey protein powder! For me, mixability and taste are two of the most important factors for any muscle gain protein.

***One word of warning here.  If you mix up more than 1 scoop at a time, make sure not to drink it all in a few gulps. In order to maximize the muscle building effectiveness of VP2 (and keep the protein in your body!), you’ll need to drink the equivalent of 1 blended scoop of protein powder and then wait for about 15 -20 minutes before even thinking about guzzling own the rest! Trust me here, this stuff hits your system fast! If you consume too much of it too soon, you’ll be hitting in record time. Again for greatest muscle building benefit, drink 1 scoop then wait 15 – 20 minutes to gulp down the rest!

Does AST’s VP2 Whey Protein Isolate Live Up To The Hype?

AST makes some pretty bold claims about VP2 in their marketing material, and I really can’t comment on whether or not the claims can be substantiated as I didn’t run myself through a clinical trial or anything like that, but here is what I experienced using this production conjunction with an intense weight training program…

I only supplemented my bodybuilding nutrition plan with 2 scoops of VP2 each day. I used the protein immediately after completing my free weight workouts. I drank 1 scoop mixed with water immediately after training and another 20 minutes after that.

I experienced no bloating or discomfort form using VP2 in this manner. I have experienced the uncomfortable bloated feeling some of the inferior quality whey protein supplements cause in the past, so I was relieved that this didn’t happen.

After a few weeks of doing nothing more than adding 2 scoops of VP2 muscle gain protein a day to my diet, I noticed that my strength seemed to increase. With the increased strength, I began to push my workouts harder making them even more intense. Due to the increase in intensity, I accumulate some lean muscle mass in my legs, arms and chest. I was very excited to say the least!

I honestly can’t say for sure that VP2 was the only thing that caused my muscles to grow, but I do feel that it played an important role in the process!

Is VP2 The Best Muscle Gain Protein Supplement On The Market…

In my opinion, VP2 is the best muscle gain protein supplement on the market bar none! It tastes great, mixes easily and providing your workouts are stimulating muscle growth, can help you pack on some serious lean muscle mass.

I only wish that VP2 had been around when I played football…I think it could have helped my to gain some serious size and strength!

While I believe that VP2 can add value to any serious muscle gain plan, not everyone wants to use (or can afford) supplemental whey protein. If this describes you, don’t worry…I’ve got you covered below!

The Best Muscle Gain Protein  – Natural Whole Food Sources

While whey protein is great. It certainly makes it easier to consume more muscle gain protein throughout the day. I sincerely believe that natural whole food sources of muscle building protein are the best way to go….

But I do believe there’s value in using a whey protein isolate like VP2 to supplement your post workout nutrition scheme. Or even your everyday diet if you have a hard time eating enough muscle building protein throughout the day.

Not only were our bodies created to digest and absorb the nutrients in whole food protein sources, but whole food protein has a higher thermic value than predigested supplemental whey protein isolates. A higher thermic value means that your body will expend (burn) more calories trying to digest the protein from whole food sources. This thermic effect leads to a more lean and muscular body.

If you’re one of those people who can’t gain weight or muscle mass to save your life, a fair dose of whey protein supplementation may make sense for you.

Here’s a list of natural whole food sources of muscle gain protein…

•     Lean Cuts of Beef
•     Lean Cuts of Pork
•     Boneless Skinless Chicken Breast
•     Boneless Skinless Turkey Breast
•     Turkey Tenderloin
•     Reduced Fat Dairy Products
•     Cold Water Fish (salmon and Tuna especially!)

All of these whole food protein sources can provide you with enough protein to build some serious muscle mass. If you’re on a budget, or simply don’t mind eating a bunch of food, then incorporate a variety of these protein sources into your muscle building nutrition plan.

If you’re serious about building more muscle mass naturally and you’ve already tweaked your training routine, and upped your dietary protein (or are simply having a hard time eating more), supplementing your diet with VP2 may make sense.

Best Muscle Gain Protein is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

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1. The Best Muscle Building Supplement “Is whey protein the best muscle building supplement on the...

I get a lot of questions asking what I think is the best musclebuilding supplement, so I thought that it might be a good idea to give my opinion and explain what I believe to be the best bodybuilding supplement geared primarily towards muscle building. I’m also going to be explaining why I like this particular supplement and exactly how I’ve used it in the past to get some amazing muscle gain results.

Before I jump in and give my 2 cents, I think it’s really important that everyone understands that I really don’t use a lot of bodybuilding or nutritional supplements. I don’t like replacing nutrients that I could be getting form nutritious whole food sources with pills or powders, it fights against your body’s natural ability to burn calories and stay lean. But I do like the convenience of some of the supplements on the market these days. And occasionally I’ll use the supplements that I’m going to discus below.

While there are literally thousands of supplement on the market these days, it can be tricky to narrow the list down to the single best muscle building supplement, so I’m not going to even try. Instead I’m going to list a supplement stack that includes 2 supplements that I believe in unison can be combined to create the best muscle building supplement stack in existence today.

What Makes Up The Best Muscle Building Supplement Stack?

In my opinion, there are only a few supplements that even measure up and actually help you build muscle mass. Those supplements are creatine monohydrate and whey protein. Nothing too flashy here, just the “good old boys” of the supplement industry for the past 10 years or so. While each of these supplements have been on the market for awhile now, and not a lot of people are too excited by hearing about them any more, when you combine in the right proportions and with the right weight training routine and nutrition plan, you have the recipe that makes up the best muscle building supplement stack hands down.

Why Is Combining Creatine And Whey Protein So Effective?

To be completely honest with you, I’m not really sure other than to say that creatine monohydrate allows more fluid and nutrients to be transported into your muscle cells and it increases your strength levels at the same time. And whey protein is a very convenient way to get extremely high quality protein into your body quickly during and after your workouts.

When you combine these muscle building supplements, you create a feedback loop where you hit the gym harder and heavier with each and every workout and you simultaneously flush muscle building protein into your body at the precise times it needs it the most to start repairing damaged muscle cells. This allows you to tear down and rebuild your body in a very efficient manner. When you combine all of that with the fact that more of the muscle building protein is being flushed into your muscle cells in a more efficient manner, you have a recipe for serious muscle growth.

Think about it…with this muscle building supplement stack you’ll…

1.     Gain Strength
2.     Instantly Gain Muscle Volume and Size
3.     Hydrate Your Muscles More Efficiently
4.     Recover From Workouts Quicker
5.     Flood More Protein Into Your Muscles
6.     Ultimately Build Some Serious Muscle Mass

How Much of Each Should I Use In This
Best Muscle Building Supplement Stack?

This is going to take a bit of trial and error on your part, but in my past experiences I‘ve always had good luck with using creatine monohydrate for a 1 week loading phase followed by a 3 – 6 week maintenance phase. When it comes to dosing out the exact amount of creatine monohydrate for your loading phase and your maintenance phase, I recommend following the advice and dosing instructions in Dr. Franco-Obregon’s Creatine A Practical Guide.   Again, experiment with different doses based on your lean body mass and body weight and see what works well for you.

As far as the whey protein goes, I like to use AST’s VP2 mixed with milk and a banana as a killer post workout recovery meal. If I feel like I need more protein in my diet than I’m currently getting via my muscle gain diet, I’ll also use a high quality whey protein concentrate or isolate / concentrate blend a few times each day (typically when I wake up in the morning and right before bed and once in a while at some point in the afternoon).

The Best Muscle Building Supplement is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

The Best Muscle Building Exercises…Hands Down!

If your goal is to stimulate as many raw muscle fibers as possible, while still maintaining your sanity and spending minimal time in the gym, then the best muscle building exercises for you are definitely free weight compound exercises. While there are certainly a lot of differing opinions out there, this is pretty much accepted as a muscle building fact. Sure isolation exercises have some muscle building value, they just aren’t as effective a muscle building exercise as heavy compound movements.

Compound Exercises are multi-joint movements that cause you to move weight through the range of motion of more than 1 joint.

Examples of Compound Exercises…

• Military Press
• Close-Grip Chin-Up (w/palms facing toward your face
• Dips
• Close-Grip Pushup
• Twisting Dumbbell Curl
• Barbell Squat
• Dead lift
• Lunges
• Chin-Up
• Pull-Down
• Dead lift
• Row
• Push-Up
• Dips
• Bench Press

Isolation Exercises are single joint exercises that only cause you to move weight through the range of motion of 1 joint.

Examples of Isolation Exercises…

• bicep curls
• triceps kickbacks
• lateral raises
• front raises
• rope pull-downs
• leg extensions
• hamstring curls
• calf raises

The main reason that compound exercises as a whole are the best exercises for building muscle, is that they allow you to lift heavier weights across multiple joints and muscle groups. This stimulates more muscle fiber than single joint isolation exercises.

The #1 Best Muscle Building Exercise…The Barbell Squat

The hands down winner here as the best muscle building exercise is the basic, unglamorous and frequently dreaded barbell squat. The squat is an exercise that allows you to lift a very large amount of weight through a complete range of motion. When you perform a barbell squat, you stimulate and strengthen muscles from your trapezius (shoulders and neck) all the way down to your calves. Not to mention the hundreds of stabilizer muscles utilized to help you hold your position during this exercise.

Studies have shown that a properly performed barbell squat stimulates many different muscle groups. And the fact that you can use a very heavy weight causes your body’s endocrine system to produce a large quantity of muscle building hormones and circulate them throughout your body.

To get the biggest benefit form this muscle building exercise, you need to make sure and train with a weight that allows you to stimulate muscle growth. This means heavy enough to make it a serious challenge to complete more than 8 repetitions and virtually impossible to perform 12 or more.

In order to incorporate this muscle building exercise into a full blown muscle building workout program most effectively squat one time each week. If your training intensely enough you really won’t want to squat a whole lot more than this, trust me here!

If your not achieving the muscle building results you’d hoped for from your muscle building program, focus your efforts on performing the best muscle building exercises – mulit-joint compound exercises. Add heavy barbell squats into your regular workout routine and watch as the muscle mass starts packing on!

The Best Muscle Building Exercise is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

When it comes to building eye-catching six pack abs, nothing is more important than choosing the best ab exercises for your abdominal workouts. While nutrition, overall weight training and other assorted fat loss strategies are all critical to the process of developing and exposing your abs, if you consistently perform abs workouts that neglect the most effective six pack building exercises, then you won’t stand a chance of getting that coveted six-pack.

In order to get you moving towards your goal of a slim and muscular mid section, I’ve put together a guide to what I believe to be the best ab exercises. Each of the abdominal exercises listed on this page are proven to help you develop an awesome six pack…but only if you combine them in the right way to develop your ideal abs workout and you learn how to lose abdominal fat!

I don’t want anyone who visits this site to get the impression that it’s easy to get six pack abs, because it’s not!

It requires a lot of hard work and a lot more than just slugging your way through a few random sets of the ab exercises listed below. If that’s what you intend to do, you will simply not build the six pack that you desire.

The Best Ab Exercises For Your “Lower Abs”

 A.K.A. – The Lower Portion of Your Rectus Abdominous

#1. Leg Lifts
#2. Decline Bench Leg lifts
#3. Hip Thrust
#4. Decline Bench Hip Thrust
#5. Hanging Leg Lifts W/ or Without Twisting motion
#6. Hanging Knee Lifts W/ or without twisting motion

The Best Ab Exercises For Your Obliques

#1. Saxon Side Bend
#2. Russian Twist
#3. Exercise Ball Russian Twist
#3. Abdominal Rotations
#4. Exercise Ball Abdominal Rotations

The Best Ab Exercises For Your “Upper Abs”

A.K.A. – The Upper Portion of Your Rectus Abdominous

#1. Sit Ups or Assisted Sit-Ups
#2. Swiss Ball Crunch
#3. Crunch
#4. Kneeling Cable Crunch

The Best Ab Exercises For Your Transverse Abdominous

A.K.A. – The Muscle Behind Your Rectus Abdominous

Why perform an exercise for a muscle that you can’t even see?

The transverse abdominous is one of the muscles located directly behind your rectus abdominous and is directly responsible for helping to stabilize your spine and support your posture. Most people completely ignore this muscle because it lies behind the rectus abdominous and external obliques and can’t be seen from the surface.

Not training your transverse abdominous is not a good idea for a few reasons, but I’ll focus on the main reason you’re reading through this list of the best ab exercises – getting a killer six pack! If you consistently train your transverse abdominous, you will tighten up all of the muscles in your abs which will lead to a stronger core. A stronger core leads to better posture and lower back stabilization, which ultimately allows you to perform the big muscle building exercises like squats and dead lifts with much heavier training weights without injuring yourself.

As far as getting a six pack goes, if you focus on tightening up your core muscles, you’ll typically shave a few inches off of your waist very quickly! I’ve seen clients actually lose 1 – 3 inches off of their waist in a few weeks by doing nothing more than adding in a few sets of abdominal vacuums to their abs workouts. So if you want a stronger core, a more stabilized spine and a slimmer more muscular waistline, then you really should include some transverse abdominous work into your ab workouts.

The Best Ab Exercise For Your Transverse Abdominous

#1. Stomach Vacuums

When you start piecing together your abs workouts make sure to pick from this list of the best abs exercises and also make sure that you are following all of the abs workout advice covered in this article. If you pay attention to the things that really matter (performing the best abs exercises, using the abs workouts best practices and learning how to lose abdominal fat), then you will start to build and uncover some impressive six pack abs quickly!

Best Ab Exercises is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

Gain Muscle Mass With More Great Tips:

1. Abs Work Out Your Ideal Abs Work Out - Get Stunning Six Pack...

If you need to increase the size of your upper back (latissimus dorsi) and start working on that coveted V-taper upper body shape, bent rows is the exercise for you! Commit to incorporating this classic back building exercise into your workout routine and you will add some serious size and density to your lats almost immediately.  A lot of guys completely neglect their lats and as a consequence never experience the thrill of a V-taper body shape – it looks cool and trust me when I say it feels cool too!

Ideal Bent Over Row Form

Muscles Used During The Bent Over Row Target Body Part: Upper Back Primary Muscles: Latissimus Dorsi, Teres Major Secondary Muscles: Posterior Deltoid, Biceps Brachii, Brachioradialis, Brachialis, Rhomboids and Trapezius

Bent Over Row Side View

Starting Position: Grab the barbell with an overhand grip with your hands spaced slightly wider than shoulder width.  Spread your feet shoulder width apart and bend your knees slightly. Lean forward at the waist at about a 45° angle making sure to keep your back straight the entire time. The bar should be positioned just above the knee.

Upward Phase: Exhale and pull the bar up to the lower portion of your chest, making sure to keep your core muscles contracted (in order to stabilize your spine).

Downward Phase: Allow the bar to move back to the starting position in a slow and controlled manner.

Special Instructions: As with most exercises varying the position of your grip will allow you to target different portions of your upper back.

•  An overhand grip places the emphasis on the lower part of the trapezius and the rhomboids.
• An underhand grip places the emphasis on the upper portion of the trapezius and the biceps brachii.

There is no doubt that the bent over row is one of the most effective overall back building exercises. Take some time to learn how to incorporate bent rows into your back workouts and watch as your back begins to pack on some serious muscle mass.

Bent Over Row is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!

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In your quest to gain slabs of lean muscle mass, I’m sure you’ve stumbled upon one of the most basic of bodybuilding principles…That training with free weights can lead to some serious muscle growth!

This is readily available information, nothing too surprising here. But let me ask you a question…

Do you know why it is that so many different bodybuilding and muscle gain resources promote weight lifting workouts as the main form of training for lean muscle gain?

I mean, sure weight training programs helps to pack on muscle mass…But why?

Really, take some time and actually think about it…Why?

This is the same question that I had when I finally began to progress in my quest for muscle gain. Along the way I found many half a**** explanations of the health benefits of weight training, but not much quality info on the benefits of weight training for muscle gain.

If you’re anything like me, knowing only half the answer is never satisfying enough. In order to buy into a philosophy or training style, I need to completely understand how it works and why it works, otherwise, I feel like I’m just guessing.

Sure you may get lucky and gain a little muscle here and there, but without the right information, you’ll never be able to reproduce the process and gain more muscle mass.

In order to satisfy your hunger for detailed muscle gain information, I have compiled a list of what I believe to be the main benefits of weight training as it relates to lean muscle gain.

1.) Lifting very heavy weights, through a full range of motion is a proven muscle building weight training technique that has been shown to increase your body’s natural production of Human Growth Hormone, Testosterone and many other “muscle building” hormones.

These hormones are responsible for aiding in the recovery process that is vital to any muscle building weight training workout.

2.) Weight training when combined with the progressive overload principle, sound nutrition and adequate rest and recovery, increases muscular strength.

“To put it in simple terms, the heavier you lift…the stronger your muscles become! This is the stimulus or accelerator for muscle growth. Without the proper kick-start, the muscle building process doesn’t even begin!”

Without the constant stimulation from lifting progressively heavier weights, your muscles have nothing to adapt to and adapt for…in essence, no reason to grow!

This is really all there is to it if you want to gain lean muscle mass. Both of the benefits of weight training listed above are unique to weight training.

No other form of fitness program, exercise or workout routine can stimulate the production of the “muscle building” hormones, increase your strength, or help you to pack on muscle mass like weight training can.

In order to realize the muscle building benefits of weight training however, you must learn how to lift with proper form…So put away the exercise ball and roll up the Yoga mat (just kidding)…it’s time to take advantage of the muscle building benefits of weight training!

Benefits Of Weight Training is another muscle building article from: Gain Muscle Mass Workout Less. Where you can learn how to build muscle and burn fat quickly, easily and naturally!