While most popular books and magazines tout dieting and cardiovascular training as the only way to lose weight, the fact remains that weight training when implemented properly, not only serves to increase your lean muscle mass, but can also be a potent addition to any sustained weight loss plan.

If you’ve been slaving away in the gym trying desperately to gain muscle mass for a while now, chances are you have also packed on some unwanted body fat. The good news, is that by reorganizing your training and nutrition, you can easily put together a weight training weight loss plan that will burn the extra fat off of your body in record time.

Weight Training Weight Loss 101

In order to lose weight, body fat or otherwise, you must put your body into a caloric deficit…

Eat fewer calories than you expend or expend more calories than you eat!

Traditional bodybuilding and fitness methods outlined an approach where you created this caloric deficit by simply restricting the amount of calories that you eat each day. While this approach does work, most people can’t (or won’t) restrict the amount of calories that they eat day in and day out for minimal weight loss results.

Not only is the eat little to nothing weight loss approach difficult to stick with, but it usually involves a steep sacrifice of lean muscle mass.

As someone who has spent considerable time and effort to increase lean muscle mass on my body, I really don’t like the idea of burning muscle mass along with fat in order to shed a few pounds!

In order to increase the amount of body fat that you shed without burning hard earned muscle mass it is critical that you continue to train with free weights.

Weight training and exercise in general burns calories, this will help to maintain the caloric deficit that you need to burn fat. Correspondingly, the more intensely you train, the more calories you burn.

Ways to increase the intensity of your workouts include:

• Increasing the duration (not the best idea)
• Decreasing the amount of rest between work sets (again not a great plan!)
• Increasing the volume of work performed (better idea)
• Increasing the amount of weight that you lift.

In my opinion adding more weight is the best way to go!

And this brings me to my favorite way to burn fat and lose weight…

The best way to burn body fat in my book is by increasing the amount of lean muscle mass on your body!

More Lean Muscle Mass = Less Body Fat

Lean muscle mass requires more calories to maintain at rest. This means that a person who weighs 200 lbs at 6% body fat can eat more than a persona who weighs the same 200lbs, but at 20% body fat.

Do you see where this is going here?

If you focus your efforts on increasing your muscle mass, you will not only build a more impressive muscular physique, but when combined with calories burned from weight training, calories burned from high intensity moderate duration aerobic exercise and a moderately restrictive diet, you will be contributing to an environment within your body that creates a caloric deficit without you having to go out of your way to make it happen.

How To Structure Your Weight Training
Weight Loss Program For Best Results

In order to get the most from your weight training weight loss plan, stick with the muscle building basics like…

1.) All of your weight lifting workouts should center around multi joint compound exercises. Not only do they burn more calories than single joint isolation movements, but they also allow you to use very heavy weights, this stimulates more muscle growth.

2.) Train with free weights at least 4 times per week. It is ok to train a bit more, but you must commit to at least 4 training sessions each week.

3.) Each weight training weight loss workout should last 45 – 60 minutes. This is the muscle building fat loss sweet spot. Train longer than 1 hour and you will not be working towards adding muscle mass to your body.

4.) In order to build muscle mass, target a weight that allows you to perform at least 4 repetitions of each exercise with decent weight training form, but no more that 8.

5.) Focus on training only one or two body parts each weight training workout session. If you are training with the appropriate muscle building intensity, you will not have time to do much more.

6.) Allow each body part a full week to recover from each muscle building workout. If you don’t allow your body enough recovery time, you will not build muscle mass period! That is why the people who perform the same low intensity full body workout day after day do not usually build muscle mass!

Incorporate these weight training weight loss tips into your fat loss program today and begin building more muscle mass and burning more fat with ease!

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If you’re ready to gain muscle, but not sure how to structure your muscle building weight training routine, use the following weight lifting tips as a guideline as you design your ideal bodybuilding program. After implementing these fundamental muscle gain training tips your weight lifting workouts will be on muscle building overdrive!

Warning…These Weight Lifting Tips May
Lead To Uncontrolled Muscle Growth!

1.) Limit your weight training workouts to no more than 60 minutes. Somewhere around 20 minutes into an intense weight lifting workout, naturally produced and freely circulating anabolic hormone levels begin to decline. If you push past this point, you will not be stimulating muscle growth. In my opinion, somewhere between 20 – 45 minutes is the ideal muscle building workout duration.

2.) Train At The Appropriate Muscle Building Intensity. Simply showing up at the gym and stumbling through another uninspired weight lifting workout will not help you build muscle mass. As the saying goes…

“If you continue to do what you’ve always done, you’ll get what you’ve always got”

In muscle building terms, if you sleep walk through a workout time after time, you’re not going to build muscle period!

In order to stimulate muscle growth, you must commit to training at a high level of intensity. In order to change the intensity of the workout, you have a few variables to play with…

• Rest Interval Between Sets
• Repetition Range For Each Set
• Weight Used For Each Exercise
• Tempo of the Exercise
• Number of Sets In The Workout

Every single one of these variables can be modified and “tweaked” to help you get the most muscle building benefit from your weight lifting workouts. One of the absolute weight lifting tips I can give you is this…if you are not getting the results you’d like you need to play around with the structure of your workouts. Do not stagnate. Think of building muscle in these terms and you’ll soon realize success…

“Either you’re moving closer to or further away form achieving your muscle building goals. Every second of every day. Building muscle is a moving target, each decision you make throughout the day affects the amount of muscle you build.

The only thing that’s certain is that making the decision to do the same thing day after day, will lead to the same results (or lack there of) day after day.

If on the other hand you don’t even have any clear cut muscle gain goals good luck!”

3.) Before you being your weight lifting workout, make sure to perform a full warm-up. Not a warm up set, or a warm up jog…But A Complete Warm-up Routine. The purpose of a well structure warm up is to warm your muscles, ligaments and tendons, increase the temperature of your muscles and increase blood flow through the muscle group. Not only will this help to prevent any type of muscle injury, but when performed properly, it will actually allow you to train at a higher level of intensity. If you’re unsure how to perform an integrated warm-up routine this article discusses how to set one up properly.

By implementing these weight lifting tips into your muscle building routine, you’ll be able to gain muscle while actually working out less! Not only will you spend less time in the gym, but you’ll be able to train more intensely and effectively allowing you to gain a lot more lean muscle mass in the end.

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Upright rows are an incredibly effective trapezius and shoulder building exercise that allows you to really hit your traps hard and heavy and build an upper body that you can be proud of quickly and easily.

While there are a bunch of trap exercises that you can perform to add density and thickness to your trapezius, upright rows are hands down the most effective because they allow you to use a much heavier training weight than all of the other trap specific exercises.

A lot of guys have big strong shoulders, but wimpy traps.  If you’re one of them check out upright rows and work them into your next shoulder / trapezius workout and you should start to see some impressive results pretty quickly!

Ideal Upright Rows Form

Muscles Used During Upright Rows Target Body Part: Traps And Shoulders Primary Muscles: Trapezius, Deltoid Secondary Muscles: Posterior Deltoid, Brachialis, Brachioradialis

Starting Position: Stand with your feet spaced about shoulder width apart and grab a barbell with an overhand grip. (In order to space out your grip right – when your thumbs are extended they should touch each other at the tips.)

Upward Phase: Inhale and pull the barbell up until it is just below your chin. Focus on raising your elbows as high as possible during this phase of the exercise.

Downward Phase: Exhale and slowly lower the barbell back down to the starting position..

Special Instructions: A wider grip places most of the stress on your deltoids while a closer grip targets your trapezius.

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Although popular, there is some risk associated with heavy tricep push downs as they have been shown to lead to joint pain for some people. What I’ve personally experienced is that the repetitive movement of heavy triceps pushdowns can definitely lead to some debilitating joint pain. That said, the results that you can obtain from this exercise are undeniable. My advice is to incorporate tricep push downs into your arm workouts sparingly, especially if you are pushing very heavy weights. If you can max out the weight stack then you are training heavy and possibly heading towards some sort of joint pain down the road – you’re much better off sticking with the heavy EZ bar, barbell and dumbbell movements as the base for your tricep workouts.

Ideal Tricep Push Down Form

Muscles Used During The Tricep Push Down 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

Starting Position: Grasp the cable / band handles with a closed, pronated grip (thumbs around the handles and palms facing the floor) with hands 6 – 12 inches apart. Stiffen your torso by contracting your abdominal/core muscles. Maintaining these positions throughout the exercise. Your head and neck should be aligned with your spine.

Position your upper arms parallel to, and close to, the sides of your torso with your elbows bent so that your forearms are parallel to, or near parallel to, the floor.

Downward Phase: Exhale and slowly extend (straighten) your elbow by contracting your triceps muscles until your elbows are fully extended, but not locked. Keep your torso erect without moving your upper arms.
Upward Phase: Inhale and slowly return your arms to the starting position, without changing your torso position or allowing your upper arm to move forward from the sides of your body.

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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If you’re serious about increasing the size of your legs, you need to get serious about training your glutes and hamstrings.  Often neglected, the muscles in the back part off your legs will respond very well to heavy training through a complete range of motion. Lean how to incorporate the stiff legged deadlift into your leg training workouts and you’ll definitely experience an increase in the size of your legs.

If you’re not sure how to perform the stiff legged deadlift check out this exercise demonstration video…

Ideal Stiff Legged Deadlift Form

Muscles Used During Stiff Legged Deadlift Target Body Part: Legs Primary Muscles: Gluteus Maximus, Biceps Femoris Short & Long Head, Semimembranosus, Semitendinosus Secondary Muscles: Erector Spinae, Latissimus Dorsi

Starting Position: Stand with your feet spaced slightly apart and a slight bend in your knees in front of the bar. Grab the bar with an overhand grip.

Upward Phase: Stand up straight by rotating your hips forward, while keeping your abdominal muscles contracted. This movement is also referred to as a hip hinge.

Downward Phase: Bend forward and allow the bar to slide down to just below your knees.

Special Instructions: In order to primarily incorporate the muscles in your hamstrings perform this exercise with a lighter weight.  When you perform this exercise with a heavier weight, your Gluteal muscles begin to perform most of the top portion of this movement.

Warning: Make sure to keep your back straight throughout this movement in order to avoid injury in your lower back.

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Starting Position: Step underneath the bar and grab it with your palms facing forward and your thumbs wrapped completely around the bar to prevent slipping. Place the bar on the top portion of your chest.

Upward Phase: Exhale and slowly extend the bar up over your head.  As you are pressing the bar up make sure to avoid bending your wrists or arching your lower back.

Downward Phase: Inhale and slowly lower the bar back down to the starting position on the top part of your chest.

Special Instructions: This exercise can be performed either standing or seated. If training with the heaviest weight possible is important to you, then you will want to perform the standing shoulder press variation.

• As with most exercises, the way your grip the bar and position your body while performing this exercise will impact the particular muscles that are being isolated.

• If you perform this exercise with a narrow grip and your elbows facing forward, then you will isolate your anterior deltoid.

• If you grip the bar with a wide grip and your elbows out to the side, then you will isolate your anterior and middle deltoids

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Another benefit to this great triceps exercise is that it takes a lot of the stress that traditional triceps exercises place on the elbow joint off and allows you to train “hard and heavy” without joint pain or damage.

Ideal Seated Dumbbell Tricep Extension Form

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

Starting Position: Sit and grab a dumbbell 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 dumbbell 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 seated DB tricep extensions.

Seated Dumbbell Tricep Extension Side View

If you want to build bigger more muscular arms, then seated dumbbell tricep extensions should be added to your arm workouts.  Not only are they incredibly effective for targeting the muscles in your triceps, but this exercise allows you to train with heavy muscle stimulating training weights.

Seated Dumbbell Tricep Extension 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!

A lot of guys claim that they really want to build muscle mass, but very few of them take the time to put in their dues with intense and focused leg workouts. There is simply no other way to build an appreciable amount of muscle mass than by placing an emphasis on the best leg exercises each and every week.

The common term for the muscle that makes up your legs are the quadriceps, hamstrings, glutes and calves. The muscles that make up your lower body are some of the biggest muscles in your entire body.  If you focus on training your legs intelligently, you can pack an amazing amount of muscle mass onto your lower body.

The Different Muscles of Your Legs

Your legs are made up of many different muscles…

• Quadriceps (The front part of your leg)
• Hamstrings (The back part of your leg)
• Glutes (butt)
• Calves (The back part of your lower leg)

Here’s a diagram that illustrates the different muscles that make up the front part of your leg, or quadriceps…

Legs Exercises That Target Your Quads…

• Barbell Leg Squat
• Leg Extensions
• Leg Press

Here’s a diagram illustrates the different muscles that make up your glutes…

Legs Exercises That Target Your Glutes…

• Stiff Legged Deadlift

Here’s a diagram that illustrates the different muscles that make up the back part of your legs…

Legs Exercises That Target Your Hamstrings…

• Leg Curls

Here’s a diagram that illustrates the different muscles found in your calves…

Legs Exercises That Target Your Calves…

• Standing Calf Raise

The legs exercises outlined on this page should make up the base of your leg workouts if you’re serious about getting bigger and stronger. Not only do each of these exercises completely hammer the muscles in your legs, but they also stimulate anabolic hormone production which helps with muscle recovery tremendously. Utilize the 80/20 rule to your advantage and spend some quality time training your legs each and every week. This will put you into position to reap the massive amount of muscle growth that hard work and diligence can provide.

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The Muscles That Make Up Your Triceps

The technical term for the muscle that makes up your triceps (the back part of your arms) is the Triceps Brachii. While definitely not as glamorous as the Biceps your arms will get noticeably bigger by focusing your training efforts on your triceps rather than your biceps.

Parts of The Triceps

The Triceps Brachii itself is made up of 3 main divisions:

• Triceps Brachii Lateral Head
• Triceps Brachii Long Head
• Triceps Brachii Medial Head

The Most Effective Muscle Building Tricep Exercises

• Lying Tricep Extension (Skull Crushers)
• Dumbbell Triceps Extensions
• Seated EZ-Bar Tricep Extension
• Triceps Bench Dips
• Tricep Push Down

These tricep exercises are the “cream of the crop” as far as triceps development is concerned. Take the time to learn how to perform each of these tricep exercises with proper muscle building  and you will add size and strength to your triceps quickly!

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If you’re ready to hit the gym and start developing your deltoids read about the muscle building exercises below, practice your form for a few weeks, then gradually add a few of them into your shoulder workouts. each of these exercises allow you to move a lot of weight through more than 1 joint, allowing for maximum muscle stimulation. Listed below are explanations of my favorite shoulder exercises with a brief idea of what muscle groups are used to complete the movement.

Seated/Standing Front Press

This is a great mass building exercise. When performed correctly, the seated front press stimulates the anterior deltoid, posterior deltoid and middle deltoid, parts of the pectoralis major, as well as the lateral, medial and long head of the Triceps Brachii.

This is definitely one of the shoulder exercises that gives you the most bang for your buck!

To perform the front press…

• Grab the bar with an overhand grip resting it across your upper chest.
• Extend the bar vertically as you inhale – Exhale at the end of the movement.
• Make sure to keep your back straight as you press the weight over your head.

Seated/Standing Dumbbell Press

The seated dumbbell press is another great shoulder exercise that allows you to move maximum weight through a complete range of motion.

This exercise stimulates the middle, posterior and anterior deltoid with a major emphasis on the middle deltoid. Other muscles that are utilized to perform this exercise include trapezius, serratus anterior and triceps brachii

To perform the seated dumbbell press…

• Sit on a bench with your back straight
• Lift the dumbbells up to shoulder level with an overhand grip (palms facing forward, thumbs facing inward).
• Inhale and extend the dumbbells vertically
• Exhale at the top of the movement

If you’re having a hard time keeping your back straight use an adjustable bench set at a 90 degree angle.

Front Dumbbell Press (Seated or Standing)

The front dumbbell press is a great exercise for anyone who has weaker shoulders or a history of shoulder injury in the past. This movement allows for deltoid stimulation without the excessive friction in the shoulder joint that the classic front press and behind the neck press often cause.

This exercise targets the anterior deltoid but also stimulates the middle and posterior deltoid. It also incorporates the pectoralis major, triceps brachii and trapezius muscles.

To perform this exercise…

• Sit on a bench with your back straight
• Bend your elbows and hold the dumbbells at shoulder level with an underhand grip (palms facing you, thumbs facing away form you)
• Inhale and extend your arms vertically while rotating the dumbbell 180 degrees at the wrists bringing them into an overhand grip
• Exhale at the end of the movement
• Then return the dumbbell back to the starting position

Well there you have it, my three favorite muscle building exercises for massive shoulders. Incorporating any of these proven deltoid builders into your weight training workouts is a great way to jump start the growth of your shoulders and surrounding muscles!

Muscle Building Exercises For Massive Deltoids 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 many people like to believe that weight training is the golden ticket to gaining weight and muscle mass, the fact remains that you will not achieve weight gain success until your weight gain diet is in order!

In order to gain weight you must pay strict attention to what you eat, when you eat it and also have a clear understanding of why you are eating it in the first place.

Your Weight Gain Diet Plan…

“When it comes to structuring you weight gain diet, it is critical that you understand that the art and science of gaining weight hinges on the number of calories you eat each day, in relation to the number of calories that your expend.”

In order to gain weight, you will need to be able to calculate your estimated base calorie requirement (the amount of calories you need to consume each day to maintain your current weight, then make a plan to exceed this amount each and every day!

The most accurate method for estimating your calorie requirements is an equation involving your estimated percent body fat, your basal metabolic rate and your estimated activity level.

Once you take the time to calculate your estimated base calorie requirement, you’ll have a very solid base from which to build your weight gain diet menu. You’ll no longer be guessing at how many calories you have to eat. You can simply calculate exactly how many calories your body needs to maintain your current weight and adjust up from there.

In order to calculate you Basal Metabolic Rate (BMR), simply plug in your estimated % body fat and lean body mass in kg, into the Katch-Mcardle formula.

BMR = 370+(21.6 x Lean Body Mass kg)

Now select your estimated activity multiplier from the table below…

Activity Multipliers

• Simply multiply your activity multiplier by your BMR.

This value is your estimated base calorie requirement. This represents the amount of calories you need to consume in order to maintain your body weight and current body composition.

From here, you’ll need to apply some skill in order to adjust your diet to help you gain the amount of weight that you are trying to gain.

If your goal is to gain muscle mass, then the best approach is to gradually increase your caloric intake by 250 – 500 extra calories per day, rather than going for broke and trying to gorge yourself in order to ingest 1000 – 2000 extra daily calories.

In the long run, you simply can’t expect to sustain 1000 – 2000 extra calories per day. On the flip side, 250 – 500 calories is barely noticeable day to day, but it can add up to some great weight gain results!

Track The Results of Your Weight Gain Diet

The next step in the weight gain process is to make a consistent effort to track your weight gain results. Make a point to weigh yourself weekly.

If you notice that you’re not gaining weight, increase your calorie intake by 250 to 500 calories. Assuming that your weight training routines are up to snuff, you should begin to gain some weight.

Having a hard time putting it all together? Here is an example of a nutrient dense 3200 calorie weight gain diet menu. Your individual calorie requirements and nutritional needs will vary, but it’s a good template for a solid weight gain nutrition plan.

If this outline fits with your specific nutritional requirements, feel free to download the accompanying grocery list for this sample bodybuilding nutrition plan and use it!

While certainly not ideal for everyone, it incorporates the basic bodybuilding and weight gain nutrition principles like…

• 6 Meals Spaced Every 2 – 3 Hours Throughout The Day
• A Wide Variety of Muscle Building Nutrients
• A Well Planed Weight Gain Diet Menu
• Ample Amounts of Lean Muscle Building Protein
• A Good Balance of Simple And Complex Carbohydrates

Weight Gain Diet Basics

After you have calculated your calorie requirement and adjusted your calorie intake, and have begun tracking the results of your muscle gain diet, you will need to make sure to structure the individual nutrient breakdown of your nutrition plan to fall in line with accepted bodybuilding nutrition principles.

Gaining weight requires a commitment to applying the basic bodybuilding nutrition principles to your everyday life in a consistent manner. By calculating your estimated daily calorie requirement and increasing the number of calories that you eat on a daily basis, you should be able to start gaining weight in no time at all!

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Think about it…wouldn’t you love to have a set of rippling sixpack abs?

Sure most people will admit that they want six pack abs but the truth is hardly anyone is willing to put in the hard work and dedication that is required to achieve this goal.

“With ab training gadgets and quick fix fat burning pills flying off the shelves at record speed, many consumers are having their wallets emptied while their flabby waistline’s continue to expand! If you want a sexy rippling six pack you need to be committed to eating the right foods at the right times and consistently performing your weight training workouts! As long as you stay committed to the muscle gain fat loss basics, there’s really no need to resort to gimmicky ab exercise gadgets and fat burning pills.”

That said there’s a lot of confusion these days as to exactly how to go about stripping away body fat and uncovering 6 pack abs. This is where Mike Geary’s fat loss program The Truth About Abs comes in.

The Information Provided In The Truth About Abs Is
Aimed At Helping Everyday People Live Healthier, Lose
More Body Fat And Uncover Sexy Six Pack Abs!

The main thing that I like about Mike Geary’s Truth About Six Pack Abs fat loss program is that the author takes an honest approach to educating clients about what it really takes to get a stunning six pack. Instead of pulling the wool over your eyes and repeating popular ab exercise banter, Mike tells it like it is in an easy to digest way.

When clients talk with me about getting a six pack, they will often times only want to hear about the abdominal exercises and training routines that they need to follow to achieve their goals. They don’t want to hear that an exposed six pack is uncovered primarily by lowering your overall body fat level rather than doing ab crunches or other ab exercises for 2 hours a day!

They usually aren’t very happy when I tell them that they need to get their nutrition plan on track before they even consider training their abs.  In fact…when a client walks in off the street and proclaims that they want a six pack for the upcoming summer, it typically confuses them when I tell them my philosophy about training abdominals…You really shouldn’t train your abs until you can actually see them!

“If you train your abs while they are still covered with an ugly layer of fat, then you will only push the fat out further causing your gut to stick out even more!”

Mike is more than up front about this from the start explaining the importance of…

• Mindset and Goal Setting
• Diet And Nutrition
• Consistent Strength Training

Here’s what Mike has to say about his program…

“Thank you very much for deciding to give this program a shot to improve not only how you look physically, but also how you feel, how much energy you have, and your confidence as well. Rest assured that everything you need to know about getting and staying lean for life is included in this book, without any gimmicky or fad products needed, and virtually no supplements needed either.”

As a personal trainer myself, this is one of the things that I really like about the truth about abs fitness program. I’m a big believer in steering clear of gimmicky fad products that produce little in the way of hard and fast results.

While it seems to be easier for everyone to believe that a magic bullet six-pack producing product exists, the truth of the matter is that nothing but hard work and dedication will allow you to strip away unsightly body fat and uncover your six pack abs!

Get Your Copy of The Truth About Six Pack Abs Fat Loss Program!

What Is The Truth About Six Pack Abs…

The truth about abs is a fat loss fitness program packaged as an eBook in PDF format. The 140 page training manual takes you step by step through the process of setting up your strength training and nutrition program in a straight forward and easy to follow style.

The Truth About Six Pack Abs At A Glance…

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• Six Pack Abs  Complete Fat Melting Nutrition Outline!
• Fat Melting Fitness Program  8-Week 100% Money Back Guarantee!

While the 140 page truth about abs ebook was intended to be read on a computer, it can be printed and taken with you to the gym for quick reference. While I’m a computer geek at heart, sometimes I prefer to read information printed out on paper rather than on the computer screen. If you prefer to read this way simply print the pdf ebook out. punch holes in it and place it in a three ring binder for future reference.

So…Will The Truth About Abs Training Program Help Me Achieve My Goal of Slim and Defined 6pack Abs?

“Yes…I believe that the truth about abs training system can definitely help you drop body fat, by teaching you how to eat healthier and implement a well thought out fitness program which when practiced over time ultimately leads to….A Rippling Defined Midsection!”

What’s Inside The 140 Page Truth About Abs Ebook…

The first part of this eBook discusses the importance of setting goals and also the mindset required to achieve the body of your dreams. Mike goes on to explain that most people never really believe that they can achieve a ripped six pack in the first place. This lack of belief leads to a haphazard approach to training and nutrition and of course lackluster results.

I agree whole heartedly with Mikes observations here. Whenever I notice one of my clients struggling to stick with their fitness and nutrition plan, I always try to get to the root of the problem as soon as possible. Often times, my clients tell me that they just don’t believe that they can actually achieve their fitness goals by following such a simple straight forward approach!

Trust me here…every goal in the fitness world begins and ends with the right mindset! Without it, you’re sure to never achieve your goals. With it, you can accomplish more than you ever thought possible!

The second part of the training manual highlights the importance of incorporating a well balanced all natural and healthy approach to eating. Based on my experience how you structure your fat loss diet will ultimately lead to the majority of your six pack results (or lack there of!). It doesn’t matter whether your goal is to lose fat and expose your abs or build muscle mass, the quality of your results will be measured by the quality of your diet!

In my opinion the information and tips detailed in the 41 pages of nutritional advice is the real highlight of the truth about six pack abs program!

Mike does a great job of explaining complex concepts in easy to understand language. Not only that, but he does it in a way that makes it seem easy and painless to incorporate these fat loss principles into your everyday life.

Some of the fat loss nutrition topics covered in this section…

• The Blood Sugar/Insulin Process, Carbs, and GI of Foods
• Why You Should Never Follow Fad Diets
• How eating the Right Fats Can Actually Make You Leaner
• Meal Frequency and Timing
• The Thermic Effect of Foods
• The Importance of Dietary Calcium and Dairy for Staying Lean
• A Bunch of Healthy Balanced Meal Plan Ideas And Examples

The next section dives head first into the ABC’s of safe and effective abdominal training. While I don’t personally think this section is one of the more important aspects of this program, it would be odd to read an eBook aimed at building abdominals that didn’t have an actual abdominal training section in it!

Some of the Abdominal Training Topics Covered Here Are…

• A Basic Description of The Muscles of the Abdominal Region
• How To Position Your Body Properly For Effective (and injury free) Abdominal Trainin
• A List of The Best Ab Exercises (with pictures at start and midpoint of movement!)
• Example Ab Work Out Programs

After that Mike dives into the full body weight training workouts and training approach that he recommends for overall heath, fat loss and a defined and rippling six pack. While I do believe that the style of exercises he recommends (multi joint compound exercises) are definitely the way to go, some of the movements detailed in this program are advanced.

“If you don’t have any experience training with free weights, I strongly caution you to steer clear of the exercises that require you to lift the weight over your head!”

Just take it easy and stick with the basic exercises detailed in the training manual like…

• Barbell back squats
• Barbell front squats
• Dumbbell lunges
• Barbell high pulls
• Barbell or dumbbell incline or flat bench presses
• Dips
• Pronated grip pull-ups
• Lat pull downs
• One arm dumbbell rows

To be honest with you, these are many of the very same free weight exercises that I recommend to clients (and discuss on this website) whether they want to build muscle or lose fat!

These compound movements are in my opinion, the most effective way to train giving you more bang for you buck. Towards the end of the exercise section, Mike also lets you in on a few unique and totally awesome advanced exercises like…

• Renegade Dumbbell Rows
• Dumbbell squat & presses
• One arm swings

Once the exercises are explained, a few examples of the full body workouts are provided. I thought that it was neat that Mike covers workouts for everyone form beginner to intermediate and advanced training levels. He even lists a workout specifically designed around bodyweight exercises for those of you who can’t always make it to the gym!

The Truth About Six Pack Abs Full Body Training Program…

Truth About AbsThe strength training component of the truth about abs focuses on full body free weight workouts comprised of multi joint compound exercises. If your goal is to lose body fat this is certainly one of the better training styles for accomplishing your goals.

While I typically don’t recommend full body workouts, (mostly because I advocate muscle building bodybuilding style free weight workouts) if your goal is to increase your health and uncover your abs, not to build a bunch of muscle mass, then this style of training is the way to go.

Full body workouts that are made up of compound exercises definitely burn more calories than traditional single body part training sessions. This will help you create a calorie deficit (which is essential for fat loss), while stimulating all of the major muscles of your body.

About The Truth About Abs Author, Michael Geary…

Michael Geary is a nationally Certified Personal Trainer and Certified Nutrition Specialist.

While I’ll be the first to admit that you should not blindly follow the advice of a personal trainer, certified or not, Michael really seems to know what he’s talking about. I really get the impression that he’s passionate about health and fitness making it a point to practice what he preaches!

Here’s what Mike Geary Says About His Training Philosophy…

“I dedicate myself to constantly staying up-to-date on new and innovative training strategies as well as nutrition in order to pass this valuable information on to you, my reader, and help improve the quality of your life.

I’m also not a hypocrite. I don’t preach to my readers about fitness and then go off and eat a box of donuts and smoke a cigarette. I stay lean and rock-hard year round by following smart training progressions and eating a fun and delicious healthy diet. Fitness is my passion and I’d love to help make it your passion as well!”

“The fact that Mike is a certified personal trainer, sets him apart from most of the professional marketer’s in the weight loss and heath and fitness space and gives me confidence that his advice not only produces fat loss but promotes a healthy approach to accomplishing the goal.”

My Take On The Truth About Six Pack Abs…

While I typically promote bodybuilding style training programs that teach you how to build muscle mass and nothing else, I was surprised when I began reading through the truth about abs.

Sure this $39.00 eBook is billed as an abdominal training program, but the reality is that it covers almost everything you’d ever want to know about changing your lifestyle and slimming down without the use of diet pills, supplements and ab gadgets!

While the truth about abs will not help you gain muscle mass, It’s a great program for anyone who wants to simply expose thier abs. I can admit that the fat loss techniques discussed in the book are not for everyone (especially lazy people who are looking for an instant six pack!), but if you have the dedication and commitment required to stick with the nutrition plan and implement the suggested full body strength training workouts on a consistent basis, I have no doubt that you will begin to uncover your abs.

If you take it a step further and commit to following the plan that Mike has laid out and make the tips outlined in this program a lifestyle change, you will not only achieve your goal of a stunningly defined mid section, but you may keep it for life!

Get Your Copy of The Truth About Abs Today!

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If you want to build muscle mass, there are a few of the muscle building exercises that you just can’t ignore. While “experts” will tell you that there are hundreds of fancy exercises that you need to be performing if you really want to build muscle mass, it’s just not the truth.  Over the years, I’ve narrowed the list of the “must do” weight lifting exercises down to only 3 basic movements that I feel give you the best chance at building muscle, stripping off body fat and getting into amazing shape.

Each of these extremely effective muscle building exercises all have 1 very important thing in common.  Each of these weight lifting exercises…

•  Allow you to train with a heavy training weight.
• Force you to utilize multiple muscle groups to complete the exercise
• Are basic movements that have been around for years

So if you really want to build muscle mass, then the bulk of your workouts need to be centered around muscle building exercises that allow you to train hard  and heavy through a complete range of motion that incorporate multiple muscle groups.  It’s that simple. So limit your exposure to isolation exercises that don’t fit the muscle building exercises criteria by either performing them after your main exercises are completed or simply skipping them all together! If you learn how to construct your workouts from the best muscle building exercises, your body will grow very quickly. On the other hand if you piece together weight lifting workouts composed primarily of isolation movements, your body probably will not grow.

In order to “cull the herd” so to speak and whittle this list down to the 3 most effective muscle building exercises, I had to cut out a bunch of really good exercises and simply stick with the movements that I would perform if my time were limited severely.  The 3 exercises that I chose would be the muscle building exercises that I would perform if I were trapped on dessert island with limited access to weight lifting equipment.

The Top Muscle Building Exercises

1.) The first muscle building exercise that makes this list is the back squat. Not much needs to be said here.  The back squat fits all of the criteria above and goes one further by stimulating muscle growth in a ton of different muscle groups rather than just a few. Stick with heavy back squats performed with impeccable form to 90 degrees.  This exercise completely jacks up the amount of growth hormone and testosterone flowing through your veins and will literally force your body to build muscle mass quickly.

2.) The second exercises that makes the list is dead lift.  No need to get fancy with differing grips or foot position as the basic dead lift will stimulate muscle growth just fine. Dead lifts make the cut due to the fact that you can really pull a lot of weight while dead lifting and because deadlights incorporate nearly every muscle in the back half of your body as well as your quads, abs and stabilizer muscles and biceps. This is a great muscle building exercise for adding new muscle mass to your frame once you think you can’t gain any more muscle.

3.)  The third muscle building exercise that I consider to be essential is the good old fashioned dumbbell bench press.  The dumbbell bench press allows you to train with very heavy weights that require the use of not only your pecs, but your shoulders, lats and tons of stabilizer muscles as well. You can really stimulate some serious muscle growth by switching up the position of your hands during the db bench press. Small seemingly insignificant tweaks to your hand position allow more emphasis to be placed on your shoulder or pecs as well as allowing you to target both the upper and lower portion of the muscle.

If you center the majority (not all) of your free weights workouts around these 3 muscle building exercises and either stick the isolation movements to the back of the workout or leave them out all together, and you allow for sufficient rest interval between sets, you’ll be able to train with some very heavy weights.  Anytime you can up the poundage’s a bit and target multiple muscle groups at the same time, (assuming your bodybuilding diet is adequate) is you’re going to build muscle mass, end of story.

Even though I know that everybody has differing opinions on the best muscle building exercises, I don’t exactly think that these choices will ignite a firestorm of debate.  If you did nothing other than focus on heavy squatting, heavy dead lifting and heavy dumbbell bench press then you would definitely begin to build a well rounded physique that was absolutely jam-packed with rippling muscle! So there you have my short list of the must-do muscle building exercises that are proven to ignite muscle growth quickly and naturally.

Top Muscle Building 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!

Hopefully by now you realize that it’s going to take a whole hell of a lot more than just “weight gain powder” to help you achieve your muscle gain goals. Not only in it essential to your progress that you consume the right nutrients at the right times throughout the day, that you drink enough water and that you cram protein down your throat like it’s going out of style, but you need to be doing everything in your power to sway to scales in your favor. Listed below are a few random tips to help you gain weight and muscle mass.

Nutrition Tips To Gain Weight And Muscle Fast

1.) Eat 6 muscle building meals a day spaced out every 2 – 3 hours throughout the day. If you’re a hard gainer, add in a few more.

2.) Make sure to take the time to calculate your ideal target calorie intake. Everybody responds differently to different calorie levels. Find out what works for you by calculating a target value that makes sense and then adjust it up or down from there.

3.) Drink a bunch of water. Water weights 8.35 lbs a gallon. If you want to gain weight – well..you can do the math. Aside from weighing a lot, water is essential to the muscle building process.

4.) Make sure to eat enough protein to fuel muscle growth. Start with 1 gram per pound of bodyweight per day and adjust the value up form there slowly over time.

5.) Start eating as much red meat as you can get down. It’s a great source of muscle building protein and it has a lot of fat. This will allow you to maximize your body’s natural production of testosterone and human growth hormone.

Lifestyle Tips To Gain Weight And Muscle Fast

1.) Make sure to get as much sleep as you can each and every night. There has been some research cited lately that talks about the quality of the sleep you’re getting and how it affects nearly every system in your body! Do you really believe that you can gain weight and build muscle mass without all of your basic bodily systems running properly?

2.) Plan your day around your workout and your meals. Always take the time to consider how you’re going to get muscle building stimulation and nutrients into your body. If you don’t think it through – you won’t make it happen and consequently you wont gain weight or muscle.

3.) Limit your cardio sessions to 10-minute blocks. Not only can you get a decent H.I.I.T. cardio workout in less than 10 minutes, but you can ensure that you’re not burning muscle mass by keeping it short and focused.

Weight Training Tips To Gain Weight And Muscle Fast

1.) If you want to gain weight, you’ve got to focus on hard-core strength training. This type of training allows your muscles to get stronger while actually working a minimal amount. Your heavy-duty strength focused workouts should stay in the 4-6-repetition range and allow 3 –4 minutes rest between sets and should cause you to lift a progressively heavier weight with each and every workout.

2.) Limit your workouts to 20 – 40 minutes in duration.

3.) Compose your workouts from the basic free weights exercises like: bench press, squats, dead lifts, straight bar curls, pull ups (or weighted pull-ups) and standing calf raises. Stay away from machines and focus on exercises that allow you to train with the heaviest amount of weight possible.

Implement these tips to gain weight and you’ll be heading towards your goals quicker than you ever thought possible.

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In order to “cut through the crap” so to speak, and reap the muscle building benefits of a smart weight training program, you’ll need to find a safe and reliable source of accurate muscle gain information.

In order to help, I’ve outlined what I believe to fall under to category of smart weight training advice.

Most of these basic weight training tips will fall under the category of weight training common sense…but it’s always important to keep in mind that your level of “weight training common sense” is only relative to what you have been exposed to in the past.

The Smart Weight Training Tips Checklist…

This section falls under the category of not completely annoying everyone else in the gym while you’re working out! Judging by the people I see in the gym these days…this information is coming just in the knick of time!

1.) Never Go To The Gym Immediately After…

• Eating A Big Meal
• Drinking A Bunch Of Water
• Drinking Coffee Or Any Other Type Of Highly Caffeinated Beverage

All of these activities performed prior to a muscle gain workout can lead to a very uncomfortable scene in the gym…Picture yourself completing a set of intense squats, racking the bar, then turning around a barfing all over the gym!

This is not an exaggeration!

I speak from personal experience when I say, this really does happen. And when it does happen your fellow gym goer’s are not very forgiving. It took a few years before people started speaking to me again!

2.) If you really must wear spandex to the gym, limit it to one section of your body!

I don’t know how anyone can convince themselves that wearing a full body spandex suit to the gym looks good. But I’ve seen it with my own eyes! This is a real equalizer, small geeky guys and professional bodybuilders both look equally goofy in full-body spandex!

Just don’t do it …please!

3.) If this is your first week on a higher-than-normal protein intake, learn to control your bodily functions (randomly and continuously passing gas is a no-no) at the gym.

Hey, I’ve been there. I know that sometimes you really need to let it all out, but trust me when I say that everybody will track down the source of the odor. Especially when it smells like dead animal matter stuffed inside of a rotting whale carcass!

4.) If you’re going to perform some sort of “new age” circuit training workout, don’t occupy more than a few stations at the gym at one time.

Nothing irritates people more, than having to put an actual muscle building workout on hold so that some poser can sculpt and tone his (or her) entire body over the course of an hour!

*The only exception here is if you are dedicated to Crossfit style training. That said, even hard core Crossfit people will let other people work in with them. Funny thing is that most Crossfit people are only using equipment that no one else wants to use.

5.) Learn and use good weight training form. Nothing screams “bodybuilding beginner” louder than hoisting free weights through crazy and spastic muscle contractions that are quite frankly…Just Not Natural!

Not only will you look ridiculous, but you run a serious risk of injuring yourself in the process. If you really want to impress everybody in the gym, learn how to lift heavy weights in a very controlled and muscle stimulating manner.

Not only will you quickly begin to gain lean muscle mass, but you’ll go a long way to earn respect from all of the people at the gym who are there to actually build muscle mass (not just to pretend to be doing so!).

Hopefully these smart weight training tips have given you a dose of weight training common sense!

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Muscles Targeted With Proper Push Up Technique Target Body Part: Arms, Chest, Shoulders Primary Muscles: Anterior and Medial Deltoid, Triceps, Pectorals Secondary Muscles: Rhomboids, Erector Spinae, Rotator Cuff, Posterior Deltoids, Serratus Anterior, Rectus Abdominus, Transverse Abdominus, Gluteus Maximus, Quadriceps

Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you. Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward or turned slightly inward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Reposition your hands as needed to allow full extension of your body without any bend at the hips or knees. Stiffen your torso by contracting your core/abdominal muscles (“bracing”), your glutes and quadriceps muscles and align your head with your spine. Place your feet together with your ankles dorsiflexed (toes pointed towards your shins).

Downward Phase: Slowly lower your body towards the floor while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this downward phase. Continue to lower yourself until your chest or chin touch the mat/floor. Allow your elbows to flare outwards during the lowering phase.

Upward Phase: Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. For extra strength think about pushing the floor away from you. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows.

Special Instructions: An alternative position is to turn your hands to face forwards and keep your elbows close to your sides during the downward phase. This shifts the emphasis from the chest muscles onto the triceps and may reduce stresses in the shoulder joint.

Note: If you are having a hard time performing this exercise with proper form, place your knees on the ground instead of your feet.

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Have you read through all of the bodybuilding diet and nutrition articles on this site, but find yourself still a bit confused about how to put your bodybuilding diet together? If so this simple bodybuilding diet may be just what you need to stimulate muscle growth!

Listed below is an example of a simple 3200 calorie a day natural bodybuilding nutrition plan. If you’ve done the math and calculated your target caloric intake to be in the 3200 calorie range, then this simple bodybuilding diet may be just what you need to fuel some serious muscle growth!

If your not sure what I mean by target caloric intake, read this article to grasp this important bodybuilding nutrition fundamental.

This bodybuilding diet has been structured for 5 meals a day, spread out every 2 – 3 hours. Each meal contains a lean source of muscle building protein, an energy fueling dose of carbohydrate, and a necessary amount of dietary fat.

These nutrients have been combined in the right proportions to fuel lean muscle growth and provide a consistent stream of energy throughout the day. Providing your muscle building workout program is in order, you should begin to build muscle mass by implementing this simple muscle gain diet into your overall plan.

If you’ve never eaten to specifically fuel muscle growth before, you will definitely build muscle mass. While this bodybuilding nutrition plan is simple (dare I say even boring), it is a proven winner consistently allowing my clients and I to build an impressive amount of muscle without the use of bodybuilding supplements or drugs.

If you’re just beginning, this bodybuilding diet may be able to form the outline of your muscle building nutrition plan for years to come!

Before you decide whether or not to implement this bodybuilding diet into your overall muscle building game plan, it’s a good ideal to consult with your doctor or even a dietician who understands the special needs of bodybuilders (This is especially true if you have an existing medical condition!).

Generally speaking, this nutritional outline represents a well balanced approach to natural bodybuilding nutrition. Aside from allowing you to build muscle mass, it’s just a healthy way to eat!

By eating smaller more frequent meals, you’re ensuring that your body gets the nutrients that it needs on a continual basis to not only fuel basic bodily functions, but also to provide a stable stream of energy and help your muscles grow.

This meal plan is ideal for someone who currently weighs around 200lbs, is moderately active and would like to gain 10 pounds of solid muscle mass at a rate of 1 lb a week.

• Download The 3200 Calorie Simple Bodybuilding Diet Here!

• Download The 3200 Calorie Bodybuilding Diet Grocery List!

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If you’re serious about inducing muscle gain quickly and naturally, then there are a few things that you’ve got to keep in mind. First, it’s a well-documented fact (and something that I’ve personally experienced as well) that it just takes a bit longer to build muscle mass naturally. If you’re using pharmaceuticals to enhance your recovery abilities and increase your strength you will definitely gain muscle quicker than you otherwise would.

So keeping that in mind, it’s going to help you out if you go into your quick muscle gain program with some realistic expectations. Try not to fall for the trap of actually believing what the muscle magazines and supplement companies are selling. While it is certainly possible to gain 45lbs of muscle mass quickly (over the course of 8 or 12 weeks) and to strip off a bunch of body fat, it’s just not realistic for most people to head into their quick muscle gain programs actually thinking that they too will pack on 45lbs of muscle.

I’ve personally experienced some very quick muscle growth (up to 30 lbs of lean muscle in 16 weeks) in my days of training, but in order to make it happen, I really had to have all of the muscle building essentials nailed down appropriately. That’s exactly why I designed my program The Muscle Mass Advantage – to help people get on the fast-track to building muscle mass naturally.

If you can commit to implementing the fundamentals of muscle gain like…

• Adequate muscle gain diet and nutritional strategy to fuel quick muscle gain
• Effective weight training routines to stimulate muscle growth
• A rest and recovery plan that allows your body to recharge after each workout

You will definitely build muscle…But to ensure quick muscle gain, you’ve got to really get it all put together right form the start. If you’re serious about building muscle mass quickly and you really don’t have the expertise or time to learn how to make it all happen, you need to invest in one of the top bodybuilding programs that I review on this site. Sure its going to cost you $50 – $77, but it will save you time and fast track your progress. In my experience this is the fastest way to quick muscle gain that is natural and long lasting.

Another thing to keep in mind is that in most of the instances where a lot of quick muscle gain occurs, the person building the muscle is somewhat genetically predisposed to carrying more muscle on their frame. If you are a skinny guy who has never been able to build muscle mass before, then you might not be able to get to 45lbs that quickly, but you certainly can get there! It’s just going to take you a bit longer that’s all.

“I think that most people can expect to build somewhere between 10 lbs and 30 lbs of lean muscle mass quickly and naturally if they have access to the right nutritional information and bodybuilding program.”

Before you run out to the gym and haphazardly ramble your way through any more unorganized weight training routines, you’re going to need to come up with a plan that will allow you to ensure that your workouts are as effective as possible. Check out the bodybuilding programs that I review here at www.gain-muscle-workout-less.com and get on the fast track to quick muscle gain today!

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What is the best protein for muscle gain? When you consider the options (and there are quite a few out there), nothing beats the convenience and muscle building power of high quality whey protein isolate, concentrate or classic egg protein powder. While it’s true that muscle building supplements have taken their lumps over the years, one of the things that has held true is the muscle building power of egg white protein and whey protein powders.

Eat More Protein For Muscle Gain Success!

When it comes to bodybuilding nutrition, most people know just how important it is to consume ample amounts of high quality protein for muscle gain success. While the golden rule of bodybuilding nutrition has always been (at least for the last 20 years or so) to consume 1 – 2 grams of high quality muscle building protein for every pound that you weight each day, a lot of people are still confused about exactly how much protein they need in order to fuel muscle growth.

Supposing you understand the importance of eating ample amounts of protein for muscle gain, it can still be a chore to choke down enough whole food sources of lean protein each day. Instead of fighting with yourself at each meal and forcing down another chicken breast, why not supplement your diet with whey protein or egg white protein powders?

Convenience and flavor is the true value of whey and egg protein supplements. When added into your natural bodybuilding diet, egg white protein and whey protein supplements allow you to easily squeeze extra muscle building protein into your diet without causing you to feel too full and bloated.

While whey protein and egg white protein powders are convenient and actually enjoyable to consume, it’s still not a good idea to eliminate whole food protein sources from your muscle gain diet.

Why You Should Never Rely 100% On
Supplemental Protein For Muscle Gain

It’s a fact that whey protein and egg white protein supplements are a convenient way to add necessary protein to your muscle gain diet, but the fact remains…human bodies were designed to eat, digest and strip nutrients and vitamins from whole food sources of protein rather than stripped down predigested powders and shakes.

Aside from the fact that your body is designed to utilize the nutrients found in whole foods, meals consisting of high quantities of lean sources of whole food protein have what is known as a high thermic effect associated with them. The high thermic effect associated with whole food protein sources causes your body to burn more calories in order to digest and absorb the nutrients. This in turn allows you to carry more muscle mass, while minimizing the amount of fat stored on your body.

If staying lean is a priority for you in addition to building muscle mass, it may be a good idea to stick with whole food sources of lean protein for muscle gain.

If you’re having a hard time choking down enough muscle building protein, it may be a good idea to look into adding whey protein or egg white protein powders to you muscle gain diet.
Whey Protein For Muscle Gain…

While traditionally though of as chalky tasting and clumpy, the new breed of whey protein isolates may surprise you. Many of the higher quality brands out on the market have spent a bunch of money trying to increase the mixability and flavor of their whey protein products.

My personal favorite is AST’s VP2 Whey Protein Isolate. Vp2 is a high quality whey protein isolate that not only tastes great, but is also extremely affordable at only $34.95 for a 30 serving, 2lb jar.

It mixes easily (in a shaker or water bottle) with water, milk or fruit juice, and it tastes great! The first time I tried VP2, I was sold, not only did it mix easily, but there were absolutely no clumps after shaking for a few seconds.

“Gold Standard” Egg White
Protein For Muscle Gain…

As far as natural egg white protein supplements go, my hands down favorite is Optimum Nutrition’s 100% Egg White Protein. While the egg white protein powder certainly doesn’t mix as smoothly as the whey protein isolate, it definitely beats cracking 7 eggs – extracting the whites and cooking them!

Optimum’s 100% Egg Protein contains the nutritional equivalent of seven egg whites and takes only 10 seconds to prepare. It provides a complete profile of essential Amino Acids, Branched Chain Amino Acids and Glutamic Acid.

Nutritionists commonly refer to eggs as the “Golden Standard” as far as high quality protein for muscle gain goes. Eggs contain all of the eight essential amino acids (the type that your body cannot make from other substances) and very high levels of total amino acids – especially important sulfur-containing amino acids. Eggs are also readily digested and absorbed. As a lactose-free protein source, eggs are often more tolerable to people who have trouble with dairy foods. For these and other reasons, egg protein has been a staple of bodybuilders diets since the beginning of the sport.

When it comes to a full spectrum of high quality muscle building amino acids, egg white protein is hard to beat. I like to add egg white protein powder to my oatmeal and cream of wheat. Talk about an easy way to pack some extra protein for muscle gain into your breakfast!

If you really want to get the true benefit and convenience of supplemental protein for muscle gain, both whey protein isolate and egg white protein powders are worth a look. While neither supplement can completely replace whole food sources of lean muscle building protein, they can each be used differently to add to your daily tally of dietary protein. Make it a habit to get the majority of your protein form whole food sources and use whey protein supplements to fit some extra protein into your muscle gain diet.

The Best Protein 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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A few years ago, I was working with a client who was having a very hard time building any muscle mass at all. One of the very first things that I do when I begin working with new clients, is take a look at their current training regimen to see exactly where they’re starting out.

After taking a look at what this guy was doing, I was dumbfounded as to why he was not able to gain even a little bit of muscle from the workouts that he was currently performing. Everything seemed to be accounted for – from number of exercises, number of sets, number of reps, rest intervals all the way down to the total duration of the workout.

After taking a look at his current workouts, I gave him a quick call to make sure that he was eating enough of the right kinds of foods to build muscle mass. It turned out that he was doing a great job of managing his nutrition plan. In short, everything seemed to be adding up. It took me quite a while to figure out what was going on, but I eventually decided to hit the gym with him to observe him running through one of his current workouts.

This is where it finally started to make sense…

It seemed like he was training with a weight that was pretty light. Especially light for a guy his size. When I asked him why he was training with such light weight, he told me that it was easier for him to get through his workouts if he took it “easy” on his body. He mentioned that he had started out training heavier, but he did not like dealing with the muscle soreness that this caused.

I quickly went on to explain to him how the muscle building process works – everything from training and stimulation to nutrition and muscle soreness. While he seemed to understand what I was telling him, he began to shake his head in refusal of ever training heavy again!

I had to come up with a solution that would allow him to apply progressive overload in a way that would minimize his muscle soreness and maximize his results. I also knew that I had to keep it simple and easy to implement.

I started the process by telling him that his goal would not be to increase his training weights each and every workout, but to focus instead on using a weight that was challenging enough for him to just barely complete the lower end of his target rep ranges.

After his first workout, I explained that the goal of his next workout was to attempt to apply progressive overload to his muscles by increasing the number of repetitions that he was able to perform with the same weight. A week later when the next workout came along he still seemed to be in good spirits and approached his workout with more desire than he had the first week.

Not surprisingly, he was able to complete 3 more repetitions for each of his work sets. This put him close to the high end rep range of his prescribed workouts but not quite all the way there. Before he left the gym we established that his goal for next weeks workout was to be able to complete the maximum number of prescribed repetitions for each set of his workouts.

As expected, the next workout went well with my client hitting his goals with ease. Unexpectedly, before I had a chance to talk with him, he told me that his body felt ready to go up in weight – and that he was excited to give it a shot…I couldn’t believe my ears! This progression continued for a few months while my friend went on to build a bunch of muscle. After about 2 months of training this way, he was able to develop quite a bit of knowledge about how his body worked and build an impressive amount of muscle.

We both decided that he really didn’t need me around anymore. While I was sad to see him go – I loved the fact that he now held the knowledge to change his body at will for the rest of his life, without having to hemorrhage money on scams and empty promises. He understood exactly how to apply progressive overload to his workouts in a way that worked for him.

The Take Home Lesson From This Progressive Overload Case Study

1.) You don’t need to lift with heavier weights every workout in order to provide the appropriate training overload, but you do need to be attempting to consistently train with heavier weights.

2.) You don’t need to lighten the weights and perform set upon set of high repetition low weight workouts in order to “shock your muscles” into growing. Not only does this not work for muscle growth, but you’ll get burned out eventually.

3.) While some muscle soreness is to be expected – you don’t need to go on feeling sore and achy all of the time in the name of progressive overload – you just don’t need to! Learn how to listen to the cues that your body gives off. If you are still sore, don’t train that body part until the soreness goes away.

4.) You can practice this method of training overload with any muscle building workout and achieve phenomenal results! While it’s commonly accepted in the fitness and bodybuilding community that 6 – 12 repetitions is ideal for muscle growth, I really feel that the 4 – 8 rep range is the muscle building sweet spot where you can consistently increase your strength and pack on muscle mass. But it’s also ok to go ahead and experiment with other approaches once in a while. (just keep it somewhere in the 6 – 12 rep range!)

5.) Often times it’s not the workout that’s holding you back, but the approach that you take towards implementing the workout that holds you back.

6.) Consistently apply progressive overload and training overload to each and every workout. Go into each workout expecting to apply overload to your muscles. Otherwise you’re just wasting your time!

Progressive Overload – A Case Study… 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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The first way to overload your muscles is by progressively increasing your training weight each and every workout. While this is a great way to stimulate muscle growth in the beginning stages of your training, as your body adapts, strengthens and grows, even I can admit that it will become increasingly difficult to continue to increase the weights that you train with each and every workout.

The second way to overload your muscles is to progressively increase the amount of work that your muscles are performing each and every workout. This can be accomplished a few different ways, but the most common are to utilize the same training weight for a higher number of repetitions or utilize the same training weight for the same number of repetitions while decreasing the rest intervals between work sets.

Either of these methods, when applied correctly, will provide your muscles with a reason to adapt and grow. While you’ll initially build muscle by simply increasing the amount of weight that you train with, at some point your body will plateau and you’ll need to find more creative ways to apply progressive overload to your muscles.

Advanced bodybuilders plan out a systemized approach for applying progressive overload to their muscles with different types of stresses. This leads to maximum muscle stimulation and lean muscle growth, but requires a lot of planning and organization and a very good understanding of their bodies.

Next we’ll take a look at what I believe to be the best technique for applying muscle stimulating progressive overload!

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

How To Apply Progressive Overload –
The Gain-Muscle-Workout-Less.com Way!

While there are many different training philosophies out there that will help you pack on muscle mass, I feel that the best approach to this process is to focus your efforts on increasing the strength of your muscles first. Put in the hard work to build a solid foundation and base, and then move on to different ways to stimulate your muscles to grow.

The fact of the matter is that regardless of everything else, your muscles must be conditioned and strengthened to the point that they can withstand heavy weights first, and then moved along in the progression to other forms of stimulation. If your muscles are too weak to withstand a heavy, low volume workout, how do you think they’ll fare when they’re exposed to a high volume heavy workout with minimal rest intervals?

My guess is probably not very well!

In fact, you may even injure yourself if you jump into the higher volume workouts without a good base of muscular strength to begin with. The best way to approach this program is with the following philosophy…

Pick a starting weight that is heavy enough that you can barely complete the minimum number of repetitions for the exercise. It should really be a struggle to complete the minimum requirements for the workout. Sometimes, it’s even ok to use a weight that you can only hit the minimum number of repetitions with for 1 or 2 of your work sets, while falling short on your 3rd set, but don’t get in the habit of doing this all of the time.

In order to build muscle mass, you need to be performing as many quality repetitions with heavy weight as you physically can each and every workout. That means that if you are “in the zone” during a given workout and you have the strength to perform 3 or 4 more repetitions than recommended – Go For It! Don’t limit the amount of growth inducing stimulation you provide your muscles with simply because your workout says to do 6 reps.

In all honesty, if you are able to perform 10 reps when your target was 6, you are training with a weight that is too light. Don’t pack it in and give up – if you find yourself in this situation, focus on providing as much stimulation as possible with the weight that you are using, then readjust your training weight on the next set.

During the next workout for that body part target the middle to high end of the recommended repetition range with the exact same weight. It might take a few workouts to increase your strength level to the point that you can complete all of your sets with the maximum number of recommended repetitions.

Just keep at it until your body responds by getting stronger with that initial weight. Once you can complete the maximum number of recommended repetitions for your workout, it’s time to increase the weight that you train with. The next time you hit the gym increase the weight that you perform your work sets with, and repeat the process of working with that weight.

This approach allows you to apply progressive overload to your muscles in a steady and systematic way that provides growth-stimulating overload to your muscles in 2 different ways:

•  It Allows You To Consistently Increase Your Training Weight.
• It Allows You To Consistently Increase The Volume of Your Workouts.

This 2 headed approach ultimately leads you towards more work being performed for more repetitions each and every workout. If you implement this approach to progressive overload, not only will you begin to get stringer, but you’ll also pack on an appreciable amount of muscle mass in the process.

The best part about this approach is that you can hit the gym and get to work each and every workout without having to wonder if you’re headed towards actually achieving your goals. Even if you are only able to perform 1 more repetition or add 2.5 more lbs than you did the week before, you are applying progressive overload to your workouts and you’re headed in the right direction!

• Either you increase the weight and move out of your comfort zone…
• You push through the workout and target more repetitions with the same weight…
• Or you stagnate and ensure that you won’t build muscle mass…

It’s Small Incremental Steps Like Applying Progressive Overload Consistently, That Ultimately Lead To Serious Muscle Growth!

What Is Progressive Overload Anyway? 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!

After some quick research, I learned that Phosphagen was creatine monohydrate that was sold by EAS an up and coming bodybuilding supplement manufacturer located a few miles from my home in Golden, Colorado. Based on the recommendation of my high-school strength and conditioning coach and a few friend at the local gym, I decided to give phosphagen creatine a shot.

Nearly immediately, I noticed an increase in the amount of weight I was bale to push. All of my lifts went up 1 0 – 30 lbs over the course of 2 weeks! This lead to some pretty intense workouts, which lead to some serious muscle stimulation which lead to 15 lbs of new muscle mass on my frame over the next 4 -5 weeks!

Now, this was way back when I was still in high school…

• I had no idea how to eat to support muscle growth
• No idea how to rest and recover properly from my workouts
• No idea that I needed to be drinking a ton of water each day
• Really no idea how to properly use phosphagen creatine properly

Saying all that…Phosphagen creatine still helped me gain strength and muscle mass fast! I was able to lift weights I had only dreamed about a few short weeks before and I was getting HUGE – it was totally awesome!

Now that creatine monohydrate has been out for a few years and there have been a lot of legitimate research and studies to back up the benefits of this amazing bodybuilding supplement, it seems like common sense that creatine would help me achieve some of the results I experienced. The funny thing is that the results I experienced seem to be mild compared with the results that people are getting by using creatine these days.

That said, creatine monohydrate only works if it’s high quality and pure. EAS’s Phosphagen creatine was the first on the market and they stand behind the purity and quality of their product 100%. If you’re in the market for a pure creatine powder, then I wholeheartedly recommend Phosphagen. It’s high quality, high purity and fairly priced as far as creatine powders go.

EAS Phosphagen Creatine Review 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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Are your workouts made up of the most effective pectoral exercises for building a thick powerful chest? If you’re not sure, you’re in the right place! Take a look at the chest exercises on this page and start incorporating a few of them into your chest workouts.

Not only will each of these pec exercises allow you to gain strength in your upper body, but they will allow you to target your pectoralis major with laser precision.

The pectoral exercises that are listed on this page target all parts of your pectorals in a efficient and effective manner, allowing you to get the “most bang for your buck” from your intense chest workouts. If you make these exercises the basis of your chest workouts, you’ll gain both size and strength in your pecs!

The Muscles In Your Chest

The technical term for the muscles that make up your chest or “pecs” is the Pectoralis Major and the Pectoralis Minor. The Pectoralis Major is located on the front part of the chest. The Pectoralis Minor is located underneath the Pectoralis Major.

While there are certain dividing lines within the visible Pectoralis Major muscle, it’s interesting to note that it’s only 1 muscle. Most people mistakenly believe that they have multiple pectoral muscles (top and bottom), but they don’t – only 1 large muscle!

Parts of The Pectoralis Major

The Pectoralis Major is made up of 3 main divisions:

• The Clavicular Head
• The Sternocostal Head
• The Abdominal Head

The Most Effective Muscle Building Pectoral Exercises

• Bench Press
• Dumbbell Bench Press
• Incline Press
• Dumbbell Incline Press
• Dumbbell Flyes
• Chest Dips
• Push-Ups

Take the time to learn how to perform each of these powerful pectoral exercises then incorporate them into your chest workouts whenever you need to mix things up a bit. While you can get by for awhile with crappy form, eventually you’ll either injure yourself or cease to gain any more strength.

The Best Pectoral 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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From 2-hour marathon workouts to partial reps and everything in between, only the truly beneficial muscle gain principles stand the test of time. In the world of lean muscle gain, many “unworthy” weight training fads have certainly come and gone.

As you progress and mature in your free weight training plan for lean muscle gain, you begin to figure out what worked in the past rarely works today!

To put it bluntly…in order to continue to gain lean muscle mass, you must constantly apply stimulation to your muscles.

In the beginning, you set out on your quest to gain muscle mass with the best of intentions. After a while, you increase the amount of weight that you are using and your muscles respond by growing.

During this phase, it seems like the only thing you need to do to grow, is to steadily increase the amount of weight that you’re lifting.

In order to continuously increase the amount of weight that you’re using, you put a few training methods like partial reps and heavy eccentric reps to the test.

What Are Partial Reps…

“Partial reps are an advanced training method. To add partial reps, perform very heavy repetitions through a limited portion of the full exercise, in hopes of increasing your strength through the full range of motion.”

What Are Eccentric Reps…

“Eccentric repetitions are an advanced training technique that requires you to focus your energy on performing the “negative” portion of each exercise. This muscle building technique has been proven to increase muscular strength!”

The main idea behind both of these training techniques, is to increase your muscular strength in hopes that it will lead to a corresponding increase in lean muscle mass.

The reality of the muscle gain situation is such that…

As time goes on, your body adapts and simply increasing the weight with which you perform each exercise is not enough to keep the steady stream of muscle mass coming.

While implementing advanced weight training techniques like partial reps and eccentric workouts are a great way to stimulate muscle growth in the beginning stages of your muscle gain program…after time your body will adapt to this type of overload, and you will stop gaining lean muscle mass!

The point that I am trying to make here is this…

After you have achieved a certain level of pre-conditioning and muscular strength, absolutely go ahead and try some of the advanced training techniques like partial reps and eccentric training.

Implementing them in a safe and intelligent way can help you pack on slabs of rock hard lean muscle mass in the beginning! But only when implemented in moderation.

In order to offset the conditioned level of your muscles, you’ll need to get creative and implement new training styles and techniques to ensure new muscle growth.

Some of the popular choices here include:

• Volume Training (Less Weight – More Reps, Increasing the number of sets)
• Same exercises different equipment (Barbell Exercises To Dumbbell Exercises
• Increasing the intensity of the workout (1 very heavy/intense set to failure
• Adding bodybuilding and nutritional supplement to your diet…And on and on and on!

As far a lean muscle gain is concerned, here’s the bottom line…

Don’t be like everybody else and continue to perform the same old stale and uninspired bodybuilding program day after day…week after week, expecting to achieve amazing muscle gain results – It simply won’t happen!

If you continue to do the same thing day after day after day, and expect to get different results than you have been experiencing, you are flat out kidding yourself!

If you truly want to experience different results, then you will need to train in a different manner. There’s no other way to go about it! So, tuck your pride between your legs, and take a cold hard look at the muscle building results that you’ve been experiencing lately…

If they’re not what you expect, you need to make some changes to your training routine.

On a side note…

To answer the question, “Are partial reps the answer for sustained muscle growth?”

My answer is sure, but only if they are applied (along with a variety of other training techniques) to your training routine in a systematic and intelligent way.

Partial Reps 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 I tend to favor AST VP2 as my pure whey protein supplement of choice (isolate, blend or otherwise), there are a few other whey protein products that I trust, Optimum Nutrition 100% Whey Protein Gold Standard is one of them.

A well thought out blend of Micro filtered whey protein isolate, ion-exchange whey protein isolates (including hydrolyzed whey peptides) and high quality ultra filtered whey protein concentrate, Optimum 100 Whey Protein Gold has been designed to provide your growing muscles with both quick-digesting proteins and slower digesting proteins to ensure that your body gets the nutrition it needs exactly when it needs it!

Not only has the protein blend in Optimum Nutrition 100% whey protein isolate gold, been optimized for varying absorption times, but it also contains a generous dose of Hydrowhey hydrolyzed whey peptides to ensure that a portion of your protein is absorbed as quickly as possible. This is critical is you intend to use 100% whey protein isolate gold as a post-workout protein source.

“While I don’t believe that Optimum Nutrition 100% Whey Protein Gold Standard is the absolute best whey protein supplement on the market, as far as high quality whey protein blends go it’s really hard to beat!”

If you’re a bodybuilder (or gym rat) on a budget, 100% whey protein gold standard may be the protein for you…

“Most body-building experts suggest a minimum of 1 gram of protein per pound of body weight per day. That’s a lot. I used to eat several cans of tuna to achieve the protein requirement but got concerned about Mercury levels in my body from eating all that tuna.

Plus, you can only eat so much before you just get sick of eating chicken breast and tuna all the time. This product makes getting all the protein one needs a breeze and at a cost significantly less than that of tuna or any store bought food. In fact if there’s a better grams-of-protein-per-dollar value available, someone please let me know about it!

And from what I’ve read, whey is the way (no pun intended) to go as far as protein supplements. Lastly, I think it tastes pretty good (close to chocolate milk) too, and doesn’t have a lot (any?) of sugar, although it’s hard to avoid clumps without a blender.”

100% Whey Protein Isolate Gold – High Quality
Whey Protein Isolates with Added Digestive Enzymes!

These digestive enzymes also help your body to absorb the muscle building protein found in Whey Isolate Gold quicker than traditional whey protein isolates. Like Optimum Nutrition’s previous whey protein blends, 100% Whey Protein Isolate Gold contains Optimum’s exclusive, proprietary blend of…

• Micro filtered Whey Protein Isolates
• Ion-Exchange Whey Protein Isolates
• Ultra filtered Whey Protein Concentrate
• HydroWhey Hydrolyzed Whey Peptides

This unique protein profile allows you to get more of the good stuff…Pure, whey protein isolate with less…

• Fat
• Saturated Fat
• Cholesterol
• Lactose
• Or Other Carbohydrates

In My Opinion, Optimum Nutrition 100% Whey Protein Is Better Than Ever! Here’s Why…

#1 Each serving provides More Muscle Building Protein!

#2 There’s MORE HYDROWHEY hydrolyzed whey peptides this helps to make Optimum 100 Whey Protein even faster acting!

#3  Optimum Nutrition 100 Whey now contains LACTASE and AMINOGEN digestive enzymes to further enhance absorption and make this protein even more friendly to lactose intolerant individuals.

#4 HIGHER PROTEIN PERCENTAGE. Optimum’s 100% Whey Protein has always been a leader in this respect. With 23 grams of protein in just a one ounce serving, it’s nearly 81% protein by weight!

This is an extremely high percentage when compared to whey protein blends of inferior quality!

If you’re going to give this whey protein a try, I would recommend adding it into your muscle building nutrition plan in 1 serving increments spread out throughout the day. Here’s a solid whey protein supplementation schedule…

• 1 or 2 scoops with your breakfast upon waking first thing in the morning.
• 1 scoop 20 minutes before your workout.
• 1 or 2 scoops immediately after the completion of your weight training workout (keep in mind that this is a whey protein blend with whey protein concentrate as the base.

Assuming you’re eating a well balanced muscle building diet rich in lean protein and complex carbohydrates, a few servings (48 grams) of Optimum 100 Whey Protein Blend each day may help you build a bit more muscle mass!

Optimum Nutrition 100 Whey Protein Gold Standard 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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Optimum 100 whey protein is one of my favorite protein supplements hands down! Not only does it contain some very high quality muscle building protein that mixes well and tastes great, but the price is affordable for day to day “utility protein” use.

Optimum Nutrition 100 whey blend is one of the only commercially available whey protein blends that I actually use. When it comes to whey protein supplements (and especially whey protein blends),not only are there a lot of options to choose from, but the reality of the situation is that most of the blends contain very low quality whey protein – the type of whey protein that really won’t do much in the way of helping you pack on muscle mass!

While I’d like to be able to tell you that all of the top whey protein blends are worth spending your hard earned money on, it’s just not the truth. Many of the “best selling” whey blends completely mislead consumers by blending low grade (and very cheap – think coffee creamer powder) with a very small amount of high quality whey concentrate and isolate.

In my opinion, Optimum Nutrition’s 100 whey protein is the best whey protein blend on the market. Listed below are the reasons I personally use 100 whey protein as my go to day to day (in between meals and pre workout) whey protein supplement.
What I Like About Optimum Nutrition 100 Whey Protein

#1 – The main reason I like Optimum Nutrition 100 whey protein is the fact that it’s a high quality blend that incorporates some of the most pure forms of whey protein on the planet. Each serving of 100 whey protein contains…

• Microfiltered Whey Protein Isolate
• Ion-Exchange Whey Protein Isolate
• Ultrafiltered Whey Protein Concentrate
• HydroWhey Hydrolyzed Whey Peptides

This is the most complete whey protein blend commercially available. Unless you want to design your own custom whey protein blend, 100 whey protein gold is the way to go!

“While most of the supplement manufacturers skimp on the more expensive whey protein sources in their blend, Optimum combines 4 of the most pure forms of muscle building protein in the 100 whey gold blend.”

#2 – Another thing I like about 100 whey protein is the fact that it contains digestive enzymes like AMINOGEN and LACTASE. These enzymes help your body break down and utilize the high quality protein more efficiently than it could alone. This is huge – I mean what good is high quality protein if it’s just moving through your system and ant being absorbed?

#3 – Whenever I’m analyzing a whey protein blend, I like to take a close look at the actual amount of muscle building protein in each serving of a given product. This is an area where the Optimum 100 whey blend clearly stands out. Each one ounce serving of 100 whey protein contains 23 grams of the good stuff! This works out to approximately 81% muscle building protein by weight..incase you didn’t know, this is awesome for a whey protein blend.

#4 – Optimum 100 whey protein actually tastes good. With other whey protein supplements I’ve tried over the years, it seemed that you had to sacrifice the flavor and consistency of your protein for the quality. Whenever I’ve tried to go up a level in the purity of the protein, the flavor gets a bit nastier. Some of this is just due to the hydrolyzation process, I get that..but after a few weeks, it’s awfully hard to choke it down any more!

It just tastes better than any other whey protein supplement I’ve ever used. Because of the great flavor, I actually look forward to drinking it and this usually allows me to get more protein into my body throughout the day, which in turn leads to more muscle growth.

Anyone who tells you that the don’t care what their protein tastes like is being less than honest with you. Sure some of the “hard-core” muscle heads can force themselves to chug down their plain hydrolyzed whey protein and actually manage to keep it down, but it just wares on you over time. Why put yourself through this when you don’t have to. you really don’t build too much more muscle in the long run any way.

I think Optimum 100 whey protein blend is an excellent balance between high quality whey protein and flavor. It allows you to get the protein that your muscle need throughout the day, while actually looking forward to taking it.

 How I Use Optimum 100 Whey Protein To Support Muscle Growth

Let’s face it, there are a thousand elements that are all more critical to the muscle building process than choosing a whey protein supplement, but it’s a fact that when used properly and intelligently, whey protein can help you build a lot of muscle mass. I use optimum 100 whey protein in a few different ways…

#1 – For an everyday, in between meal protein source that allows me to get in a lot of extra protein without having to choke down 10 chicken breasts a day. In this capacity I typically only take 1 – 3 scoops a day. I really try to focus on eating a lot of whole food protein sources, but typically i need an infusion of supplemental protein to meet my daily requirement.

#2 – As part of a pre-workout muscle building meal that prepares my body for an intense workout and allows my muscles to begin repairing the damage immediately. As far as the pre-workout meal goes, I take 1 scoop of optimum 100 whey protein and a banana about an hour before my workout and another scoop 20 minutes before I get things going. I started doing this about a year ago and I feel that it has been responsible for some amazing muscle growth!

I don’t use optimum 100 whey protein as a post workout supplement, but only because I prefer either pure hydrolyzed whey protein or whey isolate after training. There’s nothing wrong with taking a scoop or 2 after your workouts, I just prefer a pure isolate. It’s faster acting than a blended protein supplement, and my post workout recovery meal is just too important to me – I don’t care how much I like the blend!

Other Ways To Use Optimum Nutrition 100 Whey Protein Gold Standard

• Wake up in the middle of the night and drink a few scoops of 100 whey protein in order to keep your body repairing the muscle damage from that day’s workout. This a powerful way to stimulate some serious muscle growth!

• Add a scoop into your “breakfast” to zip some protein into your muscles right away before you forget to eat!
• Take a scoop of 100 whey protein right before going to bed each night. This is an easy and painless way to get some more protein into your body.

Optimum nutrition 100 whey protein is an excellent choice for an everyday whey protein blend, that can be used pre and post workout as well as in between meals with great results! It’s my top choice as far as “off the shelf” whey protein blends and it’s an excellent value for the price.

Optimum 100 Whey 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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Your Muscles Will Be Sore!

There are no magic pills, potions, creams, rubs, wraps or massages that will completely alleviate the pain associated with stiff sore muscles.

There are measures however, that you can take to limit the amount of soreness you feel in your muscles. But, and it’s a big but, in order to build muscle mass, there is little that can be done.

The reality of all muscle building weight training programs is that in order to build muscle, you must cause “damage” to your muscle cells. By using advanced training techniques such as progressive overload, dynamic contraction training and the like, you guarantee that your muscles will receive the proper stimulation for muscle growth.

Lifting heavy weights causes the appropriate “damage” to your muscle cells to begin the muscle-building process.

The result of this “damage” is uncomfortable, painful stiff and sore muscles.

Types of Muscle Soreness…

There are two distinct types of soreness when it comes to muscles, Acute Muscle Soreness and Delayed Onset Muscle Soreness or DOMS.

Acute Muscle Soreness or AMS is the soreness that “occurs late in an exercise bout and during the immediate recovery period”. An example of AMS is the “muscle burn” feeling when completing a heavy cardio or strength training session.

AMS typically results from an accumulation of the water products manufactured during exercise, H+ and lactate, as well as tissue edema.

Delayed Onset Muscle Soreness or DOMS as it’s name suggests is the soreness that you begin to feel a day or two after the exercise session.

The primary cause of DOMS seems to be eccentric contraction, ( the negative portion of the exercise). Eccentric contractions lead to structural damage inside the muscle cells and inflammation within the muscle cells.

Even though sore muscles are a reality of ALL muscle building weight training programs, there are steps that you can take to help minimize muscle the amount of soreness you feel.

1.) To alleviate severe DOMS, reduce the eccentric component of weight bearing exercises.

2.) Beginners should start training programs at a low intensity and gradually increase the intensity as their body adapts.

The next technique for reducing sore muscles is considered “advanced”. While scientific evidence supports this theory, it is not suggested for general use…

3.) When you begin intense weight training start with a high-intensity, exhaustive bout to cause muscle soreness initially, but decrease future pain

Sore, stiff muscles are a simple yet painful fact of any type of muscle gain training. Accepting the inevitable pain of stiff and sore muscles is the first step toward preparing yourself for high intensity training.

Learning how to minimize the pain of sore muscles will not only allow you carry on with your life (both inside and outside of the gym),but it will allow you to train at a higher intensity and thereby reap the numerous rewards of high intensity training!

Fighting Muscle Soreness 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 order to gain muscle not only will you need to train with weights in an efficient manner, but you will also need to pay attention to what you eat, and how much rest and recovery time you are allowing your body in between workouts.

Make sure to begin each muscle gain weight lifting workout with an adequate warm-up. After that’s out of the way…simply follow along with the muscle gain weight lifting instructions provided for each exercise.

Good luck and have a great workout!

Muscle Gain Weight Lifting Chest Workout

 
Exercise: Bench Press

Starting Position: Lie on your back on a flat bench with both feet flat on the floor. Grip the bar with your hands shoulder width apart, palms turned away from you. Lower the bar just above your chest.

Movement: Exhale as you press the bar up to a straight-arm position (without locking your elbows!). Inhale as you slowly lower the bar back down to a starting position

Warm-Up: 1 Set of 10 reps, 1 set of 8 reps, 1 set 6 reps.

Use a weight that will allow you to warm-up your muscles without prematurely fatiguing them.

Warm-Up Rest Interval: 2 minutes

Work Sets: 3 sets of 6-8 reps

Rest Interval Between Sets: 2.5 minutes

———-

Exercise: Dumbbell Incline Press

Starting Position: Start on your back on an incline bench, hold a dumbbell in each hand and held at shoulder height, elbows out and both feet flat on the floor.

Movement: Exhale as you press the dumbbells upward to a straight-arm position. Inhale as you slowly lower the dumbbells to the starting position.

Work Sets: 2 sets of 6-8 reps

Muscle Gain Weight Lifting Biceps Workout

 
Exercise: Olympic Bar Curls

Starting Position: Begin the Olympic Bar Curl by standing with your feet shoulder width apart with you feet centered directly underneath your hips. Your knees should be slightly bent.

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.

Warm-Up: 1 Set of 10 reps, 1 set of 8 reps, 1 set 6 reps.

Use a weight that will allow you to warm-up your muscles without prematurely fatiguing them.

Work Sets: 3 sets of 6-8 reps

Rest Interval Between Sets: 2.5 minutes

———-

Exercise: Alternating Dumbbell Curl

Starting Position: Stand on one leg with your arms by your sides and one dumbbell in each hand.

Movement: Exhale while curling the weight in your right hand up towards your shoulder, bending only at the elbow. Inhale while lowering the weight to the starting position.

Work Sets: 2 sets of 6-8 reps

Rest Interval Between Sets: 2.5 minutes

If you’ve been struggling to add mass to your biceps and chest, then this workout will definitely help out!

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Chock full of marketing agendas and unbelievable pictures of steroid infused buffoons, the popular muscle magazines are really not the best place in the world for the average fitness buff to get quality muscle gain training advice.

Not that you won’t gain muscle by taking steroids, following a smart muscle gain training program and paying attention to what you’re eating. You definitely will, but at what cost?

Furthermore, most of the bodybuilders I bump into who are taking muscle gain short cuts instead of following a solid muscle gain training program and quality diet, are not the most intelligent human beings around…if know what I mean?

While I realize that there are intelligent bodybuilders who use steroids and claim to suffer no ill consequence from their occasional use.

I’m going to go out on a limb here and say that for every one of the “intelligent” steroid using bodybuilders I run across, I see 50 bodybuilding novices who don’t even understand the basics of building lean muscle mass or how to design an effective muscle gain training program, let alone the health consequences of sustained steroid use.

If you’re serious about packing on lean muscle mass without taking dangerous shortcuts…read on!

Today, your going to learn the fundamentals of developing a muscle gain training program that will deliver impressive results in minimal time, all without having to resort to unhealthy and dangerous tactics.

Before diving in and developing your muscle gain training program, it’s important to understand the process that your body must go through to build lean muscle mass.

In order for the human body to build muscle, there are a slew of requirements that must be present. Without even one of these critical factors, you can kiss your beloved muscle MASS goodbye!

Muscle Mass Must Be Stimulated Properly To Grow…

In order for your muscle to grow, it must be challenged and stimulated beyond what it is currently experiencing. The best way for beginners to properly stimulate muscle growth, is by simply performing compound weight lifting exercises with very heavy weights. There is no getting around this!

Advanced bodybuilders can achieve muscle building stimulation by playing with a bunch of weight training variables like number of repetitions, amount of weight used, volume of workout and order of exercises to name a few!

When you lift heavy weights, or provide muscle building stimulation, you cause “damage” to your muscle cells. When your cells are damaged regularly, it tells your body that it had better get used to this type of training program.

Your body will respond in turn by adapting to the increased stress, typically by adding more muscle mass and increasing the strength of the muscle present.

Here is a great muscle gain training program to get you moving towards your body building goals!

You Must Consume The Right Nutrients At The Right Time…

In order for your newly stimulated muscle tissue to recover and repair from the trauma caused by performing compound exercises with heavy weights, you will need to ingest the proper amounts of nutritious foods, at the appropriate times throughout the day.

While it is essential that you consume a full meal high in protein, simple carbohydrates and complex carbs within 20 minutes after completing your strenuous muscle building workout, it’s equally important that you continue to consume smaller meals consisting of protein carbohydrate and fats every few hours throughout the day.

This continuous stream of nutrients provides the essential components that your body needs to repair damaged muscle tissue and provide you with a constant supply of energy throughout the day.

For starters, I recommend eating one meal consisting of a high quality lean protein source such as chicken, turkey, lean cuts of beef or lean pork, nutritious complex carbohydrates such as oatmeal or whole wheat bread and some dietary fat every 2-3 hours throughout the day.

The fat that your body needs will typically be derived from the lean protein source. Other forms of nutritious fats are found in olive oils, flaxseed oil and various nuts.

You Must Allow Your Muscles To Recover…

After you’ve put in the work to adequately stimulate muscle growth and consume the nutritious building blocks of muscle mass, you need to pay particular attention to resting your recovering muscles.

As stated previously, a muscle gain training program causes damage to your muscle cells. By consuming the appropriate nutrients at the appropriate times and allowing for adequate recovery, you’re placing your muscles in a position to grow!

For starters, focus on training each body part only one time each week. This will allow a full week of rest for each muscle group.

Next, make sure to get enough sleep to promote muscle growth.

While you sleep, muscle building hormones begin to circulate throughout your body. Without adequate sleep, these hormones do not come out to help.

While everybody needs different amounts of sleep to feel refreshed, you must make it a priority to get a minimum of 6 hours of sleep each night. Closer to 8 hours is better, but most people can survive and build muscle with only 6 hours of sleep a night.

To summarize the muscle gaining process, you must first stimulate muscle growth by progressively overloading your muscles.

Make sure to consume the right nutrients at the right times throughout the day. After you have accomplished the first two steps, you must provide adequate rest to your recovering muscles to ensure that they recover and grow.

By incorporating these steps into your muscle gain training program, you’ll be on the fast track to muscle building success!

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Have you been scouring the web in search of long lost muscle gain tips to help you break through a recent muscle gain barrier? If you’ve been hanging around the popular muscle gain and bodybuilding websites for any amount of time, you’ve no doubt come across some of the more “basic” muscle gain tips…

1.) Eat protein to gain muscle mass…

2.) Get enough sleep…

3.) Drink plenty of water…

4.) Train hard and heavy to stimulate muscle growth…

Sure these common muscle gain tips will help you in the beginning, but what do you do if you’ve already incorporated the obvious into your muscle gain program?

In order to clear the air on this touchy subject, I’ve compiled a list of muscle gain tips for advanced bodybuilders that reach beyond the basic cookie cutter answers you’ve already heard.

“Increase Your Dietary Fat Consumption.”

Assuming you’ve been keeping a pretty good handle on your muscle gain diet for awhile now, try to slowly make changes that have been proven to increase anabolic muscle building hormones.

Most beginning bodybuilders become interested in building muscle and losing fat to start out with.

In order to accomplish this, they typically incorporate a low fat / high carbohydrate / moderate protein diet into their muscle gain plan. In the initial stages of your muscle gain training program, this works fine.

As a beginner, you’re able to lose fat and increase your lean body mass at the same time.

After some time, you body will level out. You’ll achieve a baseline level of physical condition and in order for your body to grow, you’ll need to increase the amount of calories that you are currently consuming.

“Adjust Your Weight Training Workouts At The First Sign Of Stagnation”

As soon as you notice your muscle gain progress slowing down, make a minor change to your training plan. The emphasis here being on the word minor.

Don’t feel that you have to completely restructure your free weight training workouts to stimulate new muscle growth. While it’s true that progressive overload is the key to sustained muscle growth, it’s important to understand that there are many different ways to make it happen.

Don’t fall into the trap of believing that lifting heavier weight is the only way to overload your muscles. There are many ways to stimulate a muscle building response including…

• Increasing or Decreasing your Rest interval between sets
• Increasing or decreasing your target repetition range
• Adding new exercises to your muscle gain workout
• Changing from barbell exercises to the dumbbell variations of the same exercises
• Increasing the volume (number of exercises, reps and sets of each body part) of your muscle building workout.
• Changing up the order of your exercises

Usually all it takes to get back to building muscle is a very small deviation from the norm!

“Increase Your Muscle Building Protein Intake.”

If you’ve already increased your fat intake and overall calorie consumption and you’re still not making muscle gain progress, try increasing your protein intake from the traditional (0.8 – 1 gram per lb of body mass) to 1.5 – 2 grams per lb.

This trick doesn’t work for everybody, but you won’t know until you give it a shot! Ideally, this increase in protein would come from a high quality whey protein supplement (because it is easy to consume), such as AST’s VP2.

If you’re already consuming 40 -50 grams of protein 30 minutes to 1 hour prior to your muscle gain workouts continue to do so, if not…add the extra protein in here. Another great place to add the extra protein is in your post workout meal.

If you’ve been paying attention to your diet and are already consuming a pre-workout and post workout meal, consume the extra protein spaced out every 2 – 3 hours throughout the evening and into the night.

“Increase Your Carbohydrate Intake”

Hopefully by now, your beginning to uncover the underlying theme running through most of these muscle building tips…

If you’re not growing, increase your overall calorie intake by adjusting your fat intake first, then up the protein. At this point, all that you have left to increase is your carbohydrate consumption.

To put it bluntly…

“You simply can’t gain muscle mass without consuming the right amounts of the right muscle building nutrients at the right times.”

Unfortunately there are no hard and fast rules here.

Everyone’s body functions differently. Because of this everyone will have unique nutrient requirements to fuel their muscle growth. The key is to experiment a bit and find out what works for you…a little at a time.

Don’t make the mistake of thinking that the muscle building sky is falling at the first sign of a muscle building slow down.

Take a step back and implement a few of these muscle gain tips into your daily routine one at a time. And track the results. After a while, you’ll have a good idea of what works for your body. You may be surprised to find just how few muscle gain tips you really need to add to “tweak” things and get back on the road to sustained muscle growth!

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It’s true whey protein is the best muscle gain supplement on the market…no doubt about it! Sure this is only my humble opinion, but I really believe that a high quality whey protein powder is one of the best muscle gain supplements available today.

Sure marketer’s are ramming some of the more marketable muscle gain supplements down your throat, but that doesn’t make them any more effective at helping you actually build any muscle mass!
The Ultimate Muscle Gain Supplement…

When it comes to muscle gain supplements, there are tons of sexy ones to choose from. The problem with many of these supplements is not that they don’t offer any value to the muscle building process, but they are often overpriced and over hyped to say the least!

When it comes to building muscle mass there are only a handful of hard and fast principles that actually lead to any muscle gain results. I’m sure you’ve heard them all before, but here they are again just in case you weren’t listening…

1.) Stimulate Muscle Growth With An Intense Weight Training Workout

2.) Provide Adequate Nutrition To Fuel This Muscle Growth including…

• Ample amounts of muscle building protein
• Lots of muscle hydrating water
• A good mixture of high quality carbohydrates (unless you’re following the “Anabolic” style (high fat/ low carb)diet.
• A healthy dose of heart healthy fats

3.) Allow for Adequate Rest And Recovery Sessions Between Muscle Building Workouts

That’s All There Is To Building Muscle…

But somewhere along the way people began to buy into the false belief that they actually need to have the latest and greatest muscle gain supplement in order to build muscle mass.  This is simply not true!

Trust me when I say that 90 – 95% of all the muscle mass you ever gain is going to come from a combination of these three principles…

• Eating The Right Muscle Building Nutrients At The Right Times
• Stimulating Muscle Growth Through Weight Training Workouts
• Resting and Recovering From your Workouts

This is why I believe whey protein is the best muscle gain supplement on the market today. Instead of filling your body with gobs of unknown substances, a high quality whey protein supplement provides a souped-up version of one of the most critical muscle building nutrients – high quality muscle building protein!

Not only will you be able to consume more of this vital muscle building nutrient, but with whey protein supplements you can even time your protein feedings based on the estimated digestion times.

As a rule of thumb…

Whey protein isolates like AST’s VP2 and Optimum Nutrition’s 100% Whey Protein Gold Standard are fast acting and quickly absorbed into the blood stream. Whey protein isolates are ideal for post workout meals because they quickly go to work supplying your tired and hungry muscles with high quality amino acids.

Whey protein concentrates like Optimum Nutrition’s 100% Classic Whey and EAS 100% Whey Protein are great for general everyday use. While whey protein concentrates are not as pure a form of protein as whey protein isolates, they do provide a well balanced amino acid spectrum.

Expect whey protein isolates to be absorbed in a similar fashion as whole food protein sources. If you’re looking for a low cost all purpose whey protein supplement that can be taken virtually anytime, whey protein concentrate is the choice.

What Does All The Whey Protein Jargon Actually Mean…

Micro-filtration Whey Protein Concentrate is an example of a name used to describe certain types of whey protein supplements. While I’m sure most of you have seen this type of whey protein mumbo jumbo before, I’d venture to say that most of you have absolutely no idea what it really even means!

Here is the simplest explanation I can come up with…

• “Micro-Filtration” – Refers to the manufacturing process used to create the whey protein.
• “Whey Protein” – Describes the protein type, in this case good old fashioned muscle building whey protein.
• “Concentrate” – Refers to the percentage of actual muscle building protein in the whey protein itself.

Keep in mind -there are only 2 choices when it comes to whey, either…

• Concentrate (80% or less protein)
• Isolate – (The protein content is 90% or higher)

If you’re scratching your head right now trying to figure out why 100% of your whey protein supplement isn’t protein, relax. The rest of the formula that is not considered protein is actually ash, moisture, fat, carbs and lactose. These nutrients are found in all whey proteins.

There are only four ways to manufacture whey protein:

Micro/Ultra Filtration (most common) – Using this method the manufacturer uses filters to separate the whey fro the liquid milk. This is the most affordable way to produce decent quality whey protein powder. Becuse of this, products made with the micro/ultra filtration process are high quality at an affordable price.

Cross-Flow Micro filtration (CFM) – CFM is the highest quality whey isolate in the world. Cross-Flow Micro filtration uses ceramic filters to separate the protein from the rest of the nutrients. As alluded to earlier, whey protein isolate manufactured with CFM is the best whey protein in the world!

Ion Exchange Whey – This method uses chemical solvents and electron charges to separate the protein fractions. This process creates a protein powder that has the highest Branched Chain Amino Acid content and percentage of pure protein.

Hydrolyzation – This process uses enzymes to pre-digest the whey protein fractions and convert them into peptides. Whey protein produced by this method is typically contains about 50% hydrolyzed fractions and 50% “whole food” whey protein. This type of protein is ideal for situations where you want a quickly digesting protein source, such as after your intense weight training workouts!

While there isn’t a muscle building supplement anywhere in the world that will allow you to pack on muscle mass without putting in the hard work required, whey protein powders allow you to supplement your diet with the muscle building nutrients you need exactly when your body needs them.

With a little thought and planning supplementing with whey protein can go a long way to ensure that your muscles stay in a perpetual state of anabolic bliss!

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This muscle building workout program targets those of you who want to pack on lean muscle mass in you back and triceps. When followed as part of a complete muscle building program, you’ll be able to achieve impressive muscle gain results in minimal time!

Muscle Building Workout – Back Training

Exercise: Dumbbell Rows

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.

Movement: Exhale as you pull the dumbbell upward until it touches your outer chest. Inhale as you lower the dumbbell slowly to the starting position.

Warm-Up: 1 Set of 10 reps, 1 set of 8 reps, 1 set 6 reps.

*Use a weight that will allow you to warm-up your muscles without prematurely fatiguing them.

Warm-Up Rest Interval: 2 minutes

Work Sets: 3 sets of 6-8 reps

Rest Interval Between Sets: 2.5 minutes

———-

Exercise: Over Hand Pull Ups

Starting Position: Grip the overhead handles with your palms turned away from you and hang with your ankles crossed.

Movement: Exhale as you bend your elbows and pull your shoulder up towards the handles. Inhale as you slowly lower yourself back down to the starting position.

Work Sets: 2 sets of As Many As Possible

Muscle Building Workout Program – Triceps

Exercise: Skull Crushers

Starting Position: Lie with your upper back on a flat bench and your feet flat on the floor. Hold a barbell above your shoulders, with both arms straight and your hands 6 – 8 inches apart.

Movement: Inhale while lowering the bar to the top of your forehead by bending only at your elbows. Exhale as you push the bar back to the starting position.

Warm-Up: 1 Set of 10 reps, 1 set of 8 reps, 1 set 6 reps.

*Use a weight that will allow you to warm-up your muscles without prematurely fatiguing them.

Work Sets: 3 sets of 6-8 reps

Rest Interval Between Sets: 2.5 minutes

———-

Exercise: Triceps Pushdown

Starting Position: Attach a rope to the upper pulley. Stand with your back straight, a slight bend in your knees. Holding onto the rope directly in front of you, with your palms facing down.

Movement: Exhale while bending only at your elbows pressing the rope down in front of you. Arms fully extended. Inhale while slowly raising the rope to starting position. Repeat as required.

Work Sets: 2 sets of 6-8 reps

Rest Interval Between Sets: 2.5 minutes

This simple yet effective muscle building workout program is one of the staples of my bodybuilding routine. Not only can it be completed quickly and with minimal equipment, but i’s really effective for stimulating muscle mass in my upper back and triceps.

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If you too have experienced the disappointment of trying to build muscle only to be stopped by excessively sore muscles or even a more serious muscle injury, then you will appreciate this muscle building routine that I have compiled specifically for beginners looking to pack on lean muscle mass.

Whenever I’m getting beginners squared away in the gym, I like to put them through a series of full body workouts for at least a week or two before moving them on to split body part based bodybuilding routines.  These full body muscle building workouts allow you to gain a base of muscualr strength without placing too much stress on your body. You can focus on working out and not have to worry about overworking your muscles ro pushing yourslef too hard.

Perform this beginner full body muscle building workout 2 to 3 days a week with at least a full days rest in between workouts.

Muscle Building Workout For Beginners

When it comes to designing any type of muscle gain workout plan for beginners, it’s important to understand that no matter how badly you want to pack on slabs of lean muscle, you must get your body to a baseline level of strength and overall fitness prior to employing the weightlifting and bodybuilding techniques that have been proven to build lean muscle mass.

There’s simply no sense in jumping the gun and trying to kill yourself the first day, week or even month at the gym.

Although you may get away with it in the beginning…

“Think about it…there’s nothing more devastating to your new muscle gain workout routine than some type of muscle injury. If you’re injured, you may not be able to take a shower let alone get to the gym for your next workout!”

So…..Take it easy, build up some strength and gather a better understanding of your body’ s limitations.

By taking the time to do this, you’ll have a better understanding of how long it will take for your body to recover from each workout, how much weight you can control throughout the full range of motion for each exercise and how you body is responding to weight training in general.

Chances are, you will even begin to see some incidental increases in strength and lean body mass anyway due to simply performing this beginner muscle building routine!

Now that you understand the importance of starting off at a steady pace….you can get to work by trying this muscle building workout.

Beginner Muscle Building 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!

“A growing body of evidence is suggesting muscle metabolism may also play a role in the prevention of many chronic diseases, such as type-2 diabetes and osteoporosis. However, research shows current protein recommendations may not go far enough to contribute to healthy muscle development.”

Source: The National Cattlemen’s Beef Association

The Best Time To Eat Muscle Building Protein

There are four very important times to make an effort to consume the most muscle building protein. While it is a good idea to consume steady amounts of protein throughout the day, extra protein should be consumed…

1. Upon waking each morning -You should consume a decent amount of protein when first wake up in the morning because your body has been in a fasting, catabolic state from the nights rest. Consuming protein immediately upon waking up will put your body back into an anabolic state muscle building state.

2. Immediately Before Beginning A Workout – Taking a protein powder or supplement before your weight training workouts is a good idea because it will help to give you a head start on rebuilding muscle tissue that is broken down during your workouts

3. Immediately Following Your Workout – Post workout nutrition is critical to the muscle building process. If you’re serious about building muscle mass, you need to consume a large does of easily digestible protein powder within minutes of completing your workout.

4. Prior to Going To Bed – Taking a casein protein such as cottage cheese or a casein protein powder before hitting the hay helps to prevent catabolism. Casein protein digests slower than whey protein powders, so taking some before bed will allow the casein protein to digest throughout the night, minimizing the chances of a catabolic state and ensuring that your muscles continue to get the nutrients they need to build muscle mass.

In order to help you understand the importance of consuming ample amounts of high quality lean protein, I have put together a short guide to the different types of muscle building protein.

Eat Protein Gain Muscle – Where To Find
The Best Muscle Building Protein…

Decent muscle building protein can be found in many different types of foods and supplements. Listed below is a brief explanation of a few high quality – cost effective sources of protein.

According to government guidelines, a serving qualifies as “extra lean” if it has less than 5g total fat, 2g or less saturated fat and less than 95mg cholesterol per 3.5 oz. serving. A serving qualifies as “lean” if it has less than 10g total fat, 4.5g or less saturated fat and less than 95mg cholesterol per 3.5 oz. serving.

Protein Packed Lean Cuts of Beef Including…

• Eye Round (Roast and Steak)
• Sirloin Tip Side Steak
• Top Round (Roast and Steak)
• Bottom Round (Roast and Steak)
• Top Sirloin
• Brisket, Flat Half
• Beef Jerky

Protein Packed Lean Cuts of Pork Including…

• Pork Tenderloin
• Boneless Loin Roast
• Boneless Loin Chops
• Boneless Extra Lean Ham

Other Sources of Lean Muscle Building Protein…

• Boneless Skinless Chicken Breast
• Boneless Skinless Turkey Breast

Protein Packed Low Fat Dairy Products like…

• Reduced Fat Cottage Cheese
• Reduced Fat Milk (2% or skim)
• Reduced Fat Sour Cream

While this list is by no means extensive, most of my favorite lean protein sources can be found on it. With a bit of imagination you should never grow tired of eating chicken breasts all the time. Try to get creative with your muscle gain diet and switch up your protein choices. Simply pick a different lean protein source from this list for each of your meals, and remember the muscle building mantra – Eat Protein Gain Muscle!

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Post workout muscle building nutrition is an area where you can get a big boost in the muscle building game. I can remember about 12 years ago when the topic of post workout nutrition first started to see the light of day. Since then, a ton of attention has been placed on studying various post workout meals consisting of different quantities of proteins, carbohydrates and fats, as well as the differences between whole food post workout recovery meals and supplemental post workout recovery meals.

While there are differences between each style of post workout muscle gain diet, there is a commonly accepted “best practices” approach to muscle building nutrition. While all of the exercise physiologists that study post workout nutrition and recovery certainly have their own personal opinion on what you should eat and how you should be eating it, nearly all of them agree on the fundamentals…

1.)  You must eat ample amounts of quickly absorbed high quality protein. Whey protein isolate fits the bill here. Focus on eating somewhere in the range of 20 to 40 grams of fast acting protein depending on your lean body mass.

The more muscle mass you carry, the more protein you’ll need. It’s a myth that the human body can only digest 40 grams of protein at a time – the amount of protein that your body can metabolize at any given time is completely dependent upon your genetics and body composition and to a greater degree the amount of muscle mass that you carry on your body.

2.)  You must eat ample amounts of fast acting “simple” carbohydrates. A few pieces of fruit or some fruit juice fits the bill here, even milk works well post workout to provide simple carbs and protein to your body quickly.

3.)  You must eat your post workout muscle building meal quickly (this is why most people use protein shakes post workout). Depending on the literature, there is a unique “window of muscle building opportunity” somewhere between 15 minutes and 1 hour following your workouts that allows for much more efficient nutrient uptake. You need to be taking advantage of this phenomenon if you’re serious about building muscle mass.

4.)  Drink a few glasses of water with your post workout meal.

5.)  If you just can’t decide what to eat for a post workout meal, drink a few glasses of milk. It has decent protein content and some high GI carbs and it’s one of the most studied post workout recovery meals!

To Summarize The Muscle Building Nutrition Tips Above…

I recommend consuming a highly nutritious balanced meal consisting of 20 – 40 grams of whey protein isolate, 20 –30 grams of whole food protein, 50 – 100 grams of simple carbohydrates and 20 –50 grams of complex carbs within 45 minutes of completing your workout.

That’s within 30 minutes of racking your last weight, not 30 minutes after you drive home from the gym. In order to make this work, I recommend using a high quality whey protein isolate blended with fruit juice and milk. This is easy to take to the gym with you – and easy to slam down immediately following your workout. Then rush home and polish off the remainder of the whole food nutrients that you have slated for your post workout muscle building nutrition plan.

Don’t worry too much about dietary fat with this meal as eating a bit more than usual will not hurt you here (if you’re dying for a steak eat it during this meal!), but try to stay away from too much dietary fat (1 –3) hours post workout. Your body is busy repairing damaged muscle cells – give it what it needs (protein) and steer clear of anything that will make your body less efficient (too much dietary fat will do this) at repairing damaged muscle cells.

As a rule of thumb, schedule your muscle building nutrition plan to make your post workout meal the biggest meal (calorie wise at least) of the day. Keep in mind that the actual amount of protein that your body needs will be somewhere in between the high and low ranges that I’ve outlined above. If you’re confused and not sure how much protein you need to be eating post workout, target 40 grams – it’s a nice round number and a great place for most people to start.

If you’ve got every other part of your bodybuilding program nailed down, you’ll gain some serious muscle mass by simply incorporating these post workout muscle building nutrition tips into your nutrition plan!

Post Workout Muscle Building Nutrition 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!

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With AST’s micronized creatine monohydrate, there are no additives or “enhancers” just pure creatine monohydrate.

You may have noticed…

“I tend to write favorable reviews of many of the AST Sports Science products.

The reason for this, is simple…If I find something that works for me, I stick with it! I don’t jump around and waste my time trying to find bigger and better things. Based on my experiences AST products work!”

Over the years, I have experimented with a few different types of creatine supplements to help me increase my strength and muscle mass. While I’ve had good luck with a few of the creatine products that I tried, a few of them simply didn’t pan out.

“For a while there, I thought my body just didn’t respond to creatine at all!”

After some trail and error, I was able to find a few creatine monohydrate products that actually lived up to their promises and produced some muscle gain results! Knowing now that my body did respond to creatine monohydrate favorably, the only explanation that I could come up with for the lack of results I saw from a few of these products was…

1.) The questionable products may not have contained the amount of creatine that they promised!

2.) The creatine monohydrate used in these products was of inferior quality!

While, it took a while to wade through the creatine monohydrate products on the market, I finally stumbled upon AST’s micronized creatine monohydrate. Up to that point, I had been experimenting with the “cutting edge” creatine products that focused primarily on different ways to increase the uptake of the creatine in them.

“Looking back now…I guess it doesn’t really matter how many supporting nutrients you put in with crappy creatine to aid in it’s uptake…you still have crappy low grade creatine monohydrate!”

Taking this lesson to heart, I started to focus on what I believed to be the quality of the micronized creatine found in the products, as well as the supporting advice that each company offered with their creatine supplements.

“While AST micronized creatine monohydrate contains nothing other than pure creatine monohydrate, it is one of the supplements that I had exceptionally good results with!”

When I began to experiment with AST’s micronized creatine monohydrate…

• I noticed an immediate increase in body weight (probably due to water weight, but lean muscle mass is 75 – 80% water!)

• I noticed an increased “pump” during my workouts, as well as a more full feeling in my muscles after my workouts.

• I increased the strength of each of my muscles ( my training weights jumped considerably up after only 1 week of loading).

• I noticed that I was able to train a bit longer with heavier weights than I could before

• I seemed to recover from my intense muscle gain workouts quicker than before. The soreness in my muscles did not seem to last as long as it had in the past!

AST Micronized Creatine Monohydrate Q&A

What is AST Micronized Creatine Monohydrate?

AST’s Micronized Creatine Monohydrate is a pure “micronized creatine monohydrate powder.

What’s The difference between micronized creatine and normal creatine?

Creatine monohydrate does not fully dissolve in liquid. Because of this, your creatine can taste sand mixed with water…Gritty And Gross!

AST has developed a new creatine supplement that incorporates state-of-the-art particle micronizing technology (PMTTM). This technology is responsible for making creatine particles that are 20 times smaller than regular creatine powders.

In my opinion, this is the biggest advantage of AST’s micronized creatine over most of the other brands of creatine on the market today.

This creatine powder just mixes better with liquid. While this seems like a small detail, it makes it so much easier to actually get it down. It’s literally the difference between trying to drink something that tastes like pure sand mixed with water or a sports drink. Night and day!

The Advantages of AST’s Micronized Creatine Monohydrate…

• Faster Absorption- AST Micronized Creatine’s smaller particle size means quicker digestion and faster utilization.

• More Efficient- 20 times more total surface area for greater uptake into the bloodstream.

• Greater Purity- Micronizing creatine produces a more pure creatine. By increasing the total processing steps and purification procedures, AST’s Micronized Creatine yields a finished product substantially more pure. Test it. We challenge you.

• Mixes Easier and Better- AST’s Micronized Creatine has 20 times more surface area. Greater service area means easier, faster and more complete mixing.

While supplementing with micronized creatine monohydrate is not an absolute must for building lean muscle mass, it certainly doesn’t hurt! If you’re thinking about adding a creatine supplement to you muscle building arsenal, you may want to give AST’s micronozed creatine monohydrate a try!

AST Micronized Creatine Monohydrate 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 looking to increase the overall size and muscularity of your arms, then you need to be focusing your training efforts on the larger triceps, rather than spending all of your time blasting your biceps. In fact, if your goal is to simply get bigger arms, then you absolutely need to be performing the lying tricep extension on a regular basis.

If you’re unsure how to perform the lying tricep extension for maximum muscle growth check out this video that covers two different variations of the lying tricep extension…

Ideal Lying Tricep Extension Form

Muscles Used During The Lying Tricep Extension Target Body Part: Arms Primary Muscles: Medial, Lateral and Long Head of the Triceps Secondary Muscles: Rotator Cuff, Anterior and Medial Deltoids, Posterior Deltoids, Extensors, Serratus Anterior

Starting Position: Lie on a flat bench and grab a barbell or Z-bar with an overhand grip (palms facing away form you).

Downward Phase: Inhale and slowly lower the bar to the top of your forehead by bending your elbows.

Upward Phase: Exhale and move the weight back up to the starting position by straightening your elbows.

Special Instructions: An alternate version of this exercise is to lower the bar to a point just behind your head instead of the top of your forehead.  This allows you to train with heavier weights.

• If you lower the weight to the top of your forehead, then you will focus the work on the medial and lateral heads of the triceps brachii.
• If you lower the weight to a point just behind your head, then you will target the long head of the triceps brachii.

Lying Tricep Extension Variation #2 -
Lowering The Weight Behind Your Head

If you’re looking to add muscle mass to your triceps fast, then I highly recommend that you add heavy lying triceps extensions to your arm workouts. You’ll be able to train with a fairly heavy weight and really isolate your triceps with this movement.

Lying Tricep Extension 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!

Lunges are also very effective for helping to shape and sculpt the lower body.  If you want to burn fat and get sexier and shapelier legs, lunges are an exercise that can help you get there. Women who want to build a sexier lower body should defiantly incorporate lunges into their lower body workouts as this exercise is a proven winner when it comes to shaping, toning and building a better lower body.

Ideal Lunge Exercise Form

Muscles Used During The Lunge Exercise Target Body Part: Gluteus Maximus (Butt) Primary Muscles: Quadriceps and Gluteus Maximus Secondary Muscles: Quadriceps, Hamstrings

Starting Position: Stand with your legs slightly apart and the barbell resting behind your head on your trapezius muscle.

Downward Phase: Take a big step forward while making sure to keep your upper boy as straight as possible. Continue the lunge exercise until your front thigh is horizontal with the floor.

Upward Phase: Move your front leg back until you are in the starting position by pushing off of the heal of your front leg.

Warning:  Throughout the duration of this exercise make sure to keep your back straight.  Also make sure to begin lunges with light weights as it can take some time to build up your level of strength and balance. it’s also important to make sure that you are not allowing your knee cap to slam into the ground – always perform lunges under control.

Special Instructions: By varying the length of the lunge movement you can target different muscles in your leg…

• If perform the lunge exercise with a small step (lunging action) you will place most of the emphasis on the quadriceps.

• If you perform the lunge exercise with a big step, you will place most of the emphasis on your gluteus maximus and hamstrings and stretch out your rectus femoris and iliopsoas.

Lunge 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 lower abdominal exercise many people get hung-up wondering exactly what exercise will work best to develop chiseled abs. From sit-ups to crunches, gym rats everywhere seem to be intent on proving just how ineffective abdominal exercise alone can be.

The truth is that no matter how you train your abdominals, you will not uncover a stunning six-pack until you take the time to remove the body fat that is covering your abs.

Many people seem to have a hard time putting together a lower abdominal workout that effectively trains all of the muscles of the lower stomach. The lower abdominal exercise tips contained in this article will help you gain a better understanding of the muscles that make up the lower abdomen and how you can create your own lower ab training workout that will all but guarantee impressive results!

In order to help you create a more effective lower abdominal workout, it is important that you have a basic understanding of the muscles that make up the lower abdominal area. There are two muscles that make up the lower abdominals, the bottom part of the Rectus Abdominis and the Transverse Abdominis.

• The Rectus Abdominis runs vertically and is responsible for pulling the front of the pelvis and hips up towards the belly button. This is the muscle that most people refer to as their “upper” and “lower” abs.

• The Transverse Abdominis runs horizontally underneath the Rectus Abdominis and is responsible for pulling the belly button inward (towards the spine).

Together, these muscles work in conjunction to help stabilize your upper body and spine. As you can see from the illustrations, the muscles of the lower abdomen are part of a complex system of core stabilizer muscles.

In order to properly target your lower abs, you will need to pay close attention to how you are performing each exercise.

“It’s important to note that when performed incorrectly, even the very best lower abdominal exercise will result in the use of additional muscle groups such as the hip flexors and lower back muscles.”

The incorporation of these other muscle groups will not help the development of your lower abdominals.

Listed below are a few lower abdominal exercise tips to help you get the most from your workouts:

1.)  Do not attempt to perform any lower abdominal exercise that is too difficult for you to perform! Everybody has to start somewhere and beginning with exercises that you can’t perform with strict form is a sure-fire way to cause an unwanted injury.

2.)  Perform lower abdominal exercises in a slow and controlled manner. Always pay close attention to your form when training your lower abdominals. This will help to ensure that you are properly isolating your lower abdominal muscles.

3.)  You should feel your lower abdominal muscles working more than any other muscles in your body. This means that you should not feel the muscles of your hips, back or legs while performing your lower abdominal exercises.

When I work with clients who desire chiseled sixpack abs, the first question that typically comes up is “What is the best exercise for lower abs muscles?”

The Best Lower Abdominal Exercises

• Reverse Crunch
• V-Ups
• Bicycle Crunch

These are the top three exercises that I recommend to my clients for lower abdominal toning and strengthening. Stick to these basic movements and concentrate on performing each exercise with strict form. Make sure to pay close attention to your diet and incorporate regular cardiovascular exercise into your fitness routine.

As you progress in your lower abdominal training, your muscles will strengthen. Once this happens, make sure to add in a more advanced lower abdominal exercise or two. Soon your confidence will increase, and you’ll finally begin to see those lower abdominal muscles!

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If you want to include leg presses into your heavy leg workouts, I would recommend fitting them in right after you perform your squats. Typically you can increase the weight a bit (from your squat) and really hammer your legs.  This will give you the best of both worlds, a hard hitting squat workout and a few sets of even heavier leg presses.  This combination of heavy leg exercises will force your legs to pack on some serious muscle mass fast.

Ideal Form For Leg Presses

Muscles Used During Leg Presses Target Body Part: Legs Primary Muscles: Vastus Medialis, Vastus Intermedius, Vastus Lateralis, Rectus Femoris, Gluteus Maximus Secondary Muscles: Secondary Muscles: Adductors

Starting Position: Lay down in the leg press machine with your back flat against the back of the machine and your feet spaced shoulder width apart and flat on the platform. Grip the handles firmly with your hands and contract your abdominals.

Downward Phase: Press on the platform making sure to keep you entire foot on the platform. Once the weight is lifted and the safety locks are moved, slowly lower the weight until your knees are flexing to approximately 90 degrees, making sure to keep them aligned with your ankles.

Upward Phase: Press on the platform making sure to push through your heels and not your toes. Extend your legs until the platform is returned to the original starting position, making sure not to lock your knee at the end of the movement.

Special Instructions: You can change the muscles that you are targeting while performing the leg press by placing your feet in different positions on the foot plate.

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The only thing that you really need to be careful with when you are performing leg extensions is to make sure and train with a reasonable weight. This is not one of those exercises that you can pile the weight on and expect to walk away unscathed.  Based on my experiences, if you try to perform leg extensions with a weight that is just too heavy, you will injure yourself…so take it easy!

Ideal Leg Extensions Form

Muscles Used During Leg Extensions Target Body Part: Legs Primary Muscles: Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Basically all of the muscles of the Quadriceps! Secondary Muscles: None

 

Movement: Extend your legs up (straightening them), and squeeze at the top. As you bring the weight back down, do not allow your knees to go past 90 degrees of bend. This will minimize knee stress.

Tip: This exercise should be done slowly and deliberately, allowing no momentum or explosive force to come into play. Using explosive force or momentum may lead to injury.

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While a many of the top fitness trainers are shying away from machine based exercises, I don’t know of any trainers who don’t recommend leg curls for hamstring development.

When performing leg curls, it’s a good idea to learn how to control the weight through a complete range of motion is a steady fashion rather than slamming the weights up and down as fast as possible. This is the most effective way to stimulate new muscle growth a leg curl machine.

Ideal Leg Curls Form

Muscles Used During Leg Curls Target Body Part: Legs Primary Muscles: Biceps Femoris Long & Short Head, Semitendinosus, Semimembranosus, Gastrocnemius Basically all of the muscles in the hamstring area! Secondary Muscles: None

Starting Position: Lie face down on a Leg Curl machine, chest flat and hands gripping on the handgrips. The back of your ankles should be against the pads and your knees should be in line with the rotating cam of the machine.

Movement: Curl your legs up, keeping your hips down against the bench. Squeeze at the top then lower slowly back down.

Tip: Do not use momentum to swing the weight up as this will reduce the effectiveness of the exercise.

Special Instructions: If you point your toes, you’ll feel the emphasis in the hamstrings. If you flex your feet, you’ll feel the emphasis in the gastrocnemius.

Next time you work on your legs, mix in a few sets of moderately heavy leg curls.  You’ll be able to completely isolate your hamstrings in a way that is just not possible with any other exercise.

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A lot of people still perform lat pulldowns behind their head but I strongly discourage that because in my opinion, the risk of a serious shoulder injury simply outweighs any potential muscle stimulation that you may receive by performing the exercise this way. Not only that, but lat pulldowns behind your head do not allow you to perform this movement with as heavy a weight as a simple front pulldown does.

Ideal Lat Pulldown Form

Muscles Used During The Bent Over Row Target Body Part: Upper Back Primary Muscles: Latissimus Dorsi Secondary Muscles: Trapezius, Rhomboids, Biceps Brachii, Brachialis

Starting Position: From either a seated or standing position, grasp the handles or bar with a closed overhand grip (palms facing forwards and thumbs wrapped around the handle/bar) with a grip wider than shoulder-width. If standing, assume a split-stance position for better stability, stiffening your core and abdominal muscles to keep your torso erect to prevent excessive arching in the low back.

If sitting, lean backwards slightly with your feet firmly placed on the floor, securing your thighs under a pad to anchor your body. Extend your elbows, set your scapulae to avoid shrugging (depress and retract or pull your shoulders and back) and stiffen your core and abdominal muscles to avoid any arching in the low back.

Downward Phase: Gently exhale and pull the bar down towards the upper chest, guiding your elbows down towards your sides in a nice straight line. To emphasize the back muscles, think about pulling your elbows to your ribs. Continue to pull until the handles or the bar touch the upper-chest area or the elbows begin flare backwards. Maintain your torso position throughout the movement (standing vertical or sitting with a slight backwards lean).

Upward Phase: Inhale and slowly allow the elbows to extend back to the starting position, but avoid the tendency of the scapulae (shoulder blades) to shrug upwards. Maintain the position of your torso.

If you’re looking to add some mass to your upper back, then I would highly recommend adding heavy lat pulldowns to your back workouts.

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I personally like to finish off most of my shoulder workouts with a few sets of moderately heavy dumbbell lateral raises in the 10 -  15 repetition range.  It forces your shoulder to really work hard after they’re already depleted from heavy sets of shoulder or dumbbell shoulder presses. And it adds a great shape to your shoulders, making them stick out even when they’re covered up by a shirt.

Ideal Lateral Raise Form

Muscles Used During The Lateral Raise Target Body Part: Shoulders Primary Muscles: Anterior, Medial And Posterior Deltoid Secondary Muscles: Trapezius

Starting Position: Stand with your back straight and your legs spaced out about shoulder width apart with dumbbells hanging at your side with your palms facing in. (You can start out with the dumbbells hanging in front of you, behind you, or at your side – you just need to find what position is most comfortable for you)

Upward Phase: Raise your arms to horizontal while keeping our elbows slightly bent.

Special Instructions: If you raise your arms above parallel you activate your trapezius. If you raise your arms to parallel and them lower the weight, you are targeting your deltoid. Pause at the top of the movement and hold the weight for a moment before lowering the dumbbells.

If you want to provide maximum stimulation to your shoulder muscles without having to train with extremely weights, then the dumbbell lateral raise may be a good option for you.

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To answer the first part of the question…it is possible to lose weight and build muscle at the same time, but it involves a bit of creativity on your part.

While building muscle and losing weight at the same time can be broken down into a simple repeatable process…it can be anything but easy! In order to build lean muscle mass, your body will need an excess of energy (calories). In order to lose body fat, your body needs to consume fewer calories than it burns throughout the day.

“The first few steps are always the hardest to take. Make a leap of faith and begin the first steps towards achieving the body of your dreams!”

In order to understand how this works, you’ll need a quick explanation of Lean Body Mass and how (LBM) relates to overall body weight.

Lean body mass is composed of everything in your body except for fat. Therefore, LBM is the combined weight of muscle tissue, intestinal bulk, water and blood weight, bone weight and the like. The important thing to understand here is that while LBM is not fat, it’s not necessarily muscle mass either.

The other important concept to take note of, is the relationship between lean muscle mass and body fat. Generally speaking, it takes more energy (calories) to maintain 1 lb of lean muscle mass than it takes to maintain the same pound of body fat.

What this means to those of you who’s goals are to lose weight build muscle and still maintain a “normal” everyday life, is that if you continue to eat the same amount of calories, increasing your lean muscle mass will directly lower your overall body fat level.

In order to lose weight and build muscle at the same time, a balance between aerobic and strength training exercises is important .

Most importantly…take the time to find something you like doing, and do it every day!

What this means to those of you who are trying to lose weight build muscle and get into great shape, is that there’s a high likelihood that as you begin to gain muscle, you will also begin to lose weight in the form of excess body fat.

The only real exceptions to this rule are:

1. You’re already in great shape without an excess of body fat.

If this is the case, great!

Focus on increasing your lean muscle mass by making small adjustments to your calorie intake. Keep track of what you are changing and how it’s working for you.

The down side to this situation…if you really want to call it a downside!

Is that you will not be able to lose weight and build muscle at the same time. If you are in this category any increase in your lean muscle mass will also trigger an increase in your overall body weight. (Is this really such a bad thing?)

or…

2. You modify your dietary intake as you increase your lean muscle mass.

If you over compensate for the increased metabolic rate that building muscle brings by overeating, you will be canceling out the fat loss benefit of this change.

Remember the relationship between building muscle and losing body fat that we discussed earlier?

In order to build muscle mass, you will need to eat enough calories to allow for muscle growth!

Regardless of what anyone   tells you, do not believe that you can gain muscle without consuming the right nutrients in the right amounts!

Now for the good stuff…

Now that you know it’s actually possible to lose weight build muscle mass and get into amazing shape at the same time, you may be wondering how to get it done with minimal impact on your life. This is where the rubber meets the road.

I speak from personal experience when I say that anyone can follow a fat loss muscle gain diet and body building weight training program for a predefined period of time.

Even those of you who are less than motivated can pull it together for 4 – 12 weeks…right?

My question is this…What happens after the time is up? Are you going to continue to train as you did during your transformation? I doubt it!

Without the structure of a well designed weight loss muscle gain program, it becomes very difficult to do the things that brought you the success in the first place. In order to overcome this muscle building paradox, you’ll need to approach the whole thing differently.

Instead of thinking in terms of simply following a “muscle gain program” or “muscle gain routine” with a definite end in sight, you need to begin thinking of your goals to lose weight build muscle and still live a normal life, in terms of…Permanent Lifestyle Change

No doubt about it…in order to lose weight build muscle mass at the same time, you’ll need to have a certain level of discipline and control over your immediate desires. That is the truth about building muscle and losing weight. Anyone who tries to tell you differently, is being less than honest.

The way I see it, this level of self sacrifice and self mastery is what also makes the art of building muscle so rewarding. It allows you to put yourself to the test and see what you’re made of. When you put it all together to achieve your muscle building goals, it’s almost sort of a spiritual process.

After you do this once, you begin to realize that there’s nothing in this world that you can’t accomplish if you want it bad enough! So before you jump into the fire and plan out your next muscle gain training plan, think ahead to the rest of your life and ask yourself the question…

“How can I apply this principle to my life so that I cause the least amount of disturbance to the things that are most important to me?”

Taking the time to answer this one question as it relates to your particular circumstance, is the key to not only sustained muscle growth, but also the key to living a happier more fulfilling life!

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Lowering Your Overall Body Fat Level Is The Only Way To Lose Abdominal Fat!

In order to lose fat around your abdominals, you need to focus on lowering your overall body fat level, rather than simply performing hundreds of ab exercises and hours of boring cardio. If your goal is to get six pack abs, then you need to lower your overall body fat percentage to somewhere between 6% – 12%. It really just depends on how your body holds fat.  For me, my upper abs don’t pop out until I’m at about 9% and my lower abs don’t even make an appearance until I drop below 6%!

It’s important to realize that it takes an incredible amount of energy to lower my body fat to 6%.  It’s not an easy thing to do and I don’t pretend to walk around in my day to day life at 6% body fat – it’s just not realistic for me!  That said, whenever I have a vacation or wedding or any other type of event where I want to look my best, I’ll ramp up my efforts to lose abdominal fat and get into to top six pack ab shape.

I just want to make it clear that it’s not realistic for most people to expect to be able to maintain shredded six pack abs year-round. A lot of people have the misconception that it’s easy to maintain really low body fat once you “get there”. Based on my experiences that’s just not true…unless you make the steps you took to lower your body fat in the first place a dedicated lifestyle choice.

Some people can do this – I can’t.  I like to let loose a bit and enjoy eating pizza, philly cheese steaks and drinking a beer now and then. I’ve found that I can reasonably maintain a body fat level below 10% year round (usually in the 9% – 7% range).  This allows me to stay in excellent shape and still be able to see my upper abs pretty well while allowing me to actually live a lifestyle that I enjoy. This also allows me to lose abdominal fat and get into fully exposed six pack mode within a few weeks if I really want to.

How To Lose Abdominal Fat

While the simple advice “move more and eat less” definitely works for stripping away body fat, most people would prefer a step by step plan for making the body fat disappear. Below is a step by step list of my favorite tips to help you lose abdominal fat fast. If you really want to get a six pack, then read through each of these fat burning tips and get an understanding of what it really takes to shed body fat and expose a stunning set of six pack abs quickly and naturally.

Lose Abdominal Fat By Implementing These Easy Steps…

#1.  Lose abdominal fat quickly by taking the time to calculate your target calorie intake. Once you “run the numbers” start to slowly create a calorie deficit by decreasing the amount of calories you consume each day.  I recommend lowering your calorie intake by 250 – 500 calories a day to begin with. A 250 – 500 calorie a day deficit is enough to start burning body fat and make a noticeable change in the way your body looks.

#2.  Another way you can move towards losing abdominal fat is by spacing out your meals throughout the day. Once you know your target calorie value and you’ve decreased it by 250 – 500 calories, divide the total calorie value by 6 in order to break it up into 6 meals.  This is the number of calories that you need to be eating in each of your 6 daily meals.  Space each of your meals out evenly throughout the day so that your body has a steady supply of nutrients to help you build some muscle mass and stay lean.

#3. The next step in the fat burning process is to put your metabolism boosting fat burning meals together and plan out what you intend to eat each day for the upcoming week.  This is the area where I see most of my clients struggle.  They know exactly what they need to eat (the types of foods) and they have a general idea o of how much they should be eating and when they should eat it, but most of them don’t have the time to figure out exactly what they are going to eat each week and then learn how to make it taste decent.

Check out these articles and learn how to structure an effective fat burning muscle building meal…

• The Bodybuilding Nutrition Basics
• Bodybuilding Diets For Fat Loss
• Calculate How Many Calories You Need To Eat Each Day

#4.  If you simply stop drinking soda, juice and energy drinks and start drinking water instead, you’ll be amazed at how quickly you’ll start to lose abdominal fat.  So make it a habit to drink a bunch of water each day and stay away form sugar loaded juices and sodas.

#5.   Another great way to get your metabolism ramped up and start melting off abdominal fat is to hit the weights for 45 minutes 3 – 4 times each week. Not only does weight training stimulate muscle growth, but it burns an amazing amount of calories – even more than cardio.  So a great way to increase your calorie deficit without cutting out too many calories is focus on weight training workouts that are comprised of heavy compound exercises.

#6.  In between your weight training workouts, perform some form of aerobic exercise for 20 – 30 minutes a minimum of 3 times each week. You don’t need to go crazy with the intensity, but you do need to make it a habit to fit in your cardio regularly. Regular cardio will help you to create even more of a calorie deficit which will help you lose abdominal fat even quicker.

That’s really all it takes to lose abdominal fat (or fat all over your body) and to expose your abs.  If you follow these simple fat loss tips, learn how to properly train your abdominal muscles and train regularly with free weights to stimulate muscle growth, you’ll be walking around with eye catching six pack abs in as little as 4 weeks!

Easy Steps To Lose Abdominal Fat 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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I almost always include some variation of the incline press into my chest workouts. It easily ties in the muscles of your chest and shoulders and allows you to really hammer your upper body.

Muscles Used During The Incline Press 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:

Sit on an incline bench (set to a 45 – 60 degree angle).

Grab the barbell with an overhand grip that’s just slightly wider than shoulder width. Make sure to completely wrap your thumbs around the bar in order to prevent the bar from slipping. 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.

Downward Phase: Gently inhale and allow the bar to lower to the top of your chest in a slow and controlled manner.

Upward Phase: Exhale and slowly extend your arms until the barbell has been moved through the complete range of motion and is now back at the starting position. Avoid arching your back during the lift and maintain straight wrist position throughout the movement.

If you want to build a more muscular and powerful chest, then you have to hit your pecs form different angles.  The incline press will allow you to target a different portion of your pecs

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The only way to expose your abdominal muscles and get that coveted six pack abs look is to lower your overall body fat level first with an intelligent muscle building fat burning diet and weightlifting program and then progress into the abs work outs and ab exercises. That’s how to get washboard abs…And it’s the only way to make it happen naturally!

So if you had fantasies of uncovering some sort of lost abs work out that will magically help you to get a six pack without any hard work or dedication, then you’re going to be disappointed, because it just doesn’t exist. While there are a bunch of really effective abs workouts all created from the best ab exercises listed on this website that are all proven winners when it comes to developing an impressive set of abdominal muscles, you simply won’t be able to see any of them (your abs) until you lower your body fat level to somewhere between 10% – 6%.

In order to help anyone who really wants to know how to get washboard abs quickly, I’ve put together a step by step plan below that will lead you to your goal of a ripped mid section, but you’ve got to be willing to put in the hard work in order to actually make anything happen! As you work your way through the list, keep in mind that the things you need to be focusing on are:

• Lowering your overall body fat level to between 10% – 6%
• Losing abdominal fat through a well structured diet (and by implementing a few tips!)
• Building muscle mass and burning fat with effective weightlifting workouts
• Targeting your abdominals with the best ab exercises
• Structuring your abs work outs correctly for optimal results

That’s how to get washboard abs in a nutshell. Just focus on the things that will really help you achieve your goals and forget about the abs gadgets and quick fix fad diets – they just don’t work as effectively as the proven plan listed below.

How To Get Washboard Abs – The Plan

#1. The first step in the process of uncovering and developing your six pack abs is to learn how to piece together an well rounded diet that supports lean muscle growth, revs up your metabolism and melts off fat naturally. If you’re not sure how to design your diet…

Check out this muscle building diet article and get started off on the right foot!

#2.  After you get you diet under control, then you need to make sure and piece together a well rounded muscle building weight training program. Stick with intense short duration weight lifting workouts that stimulate muscle growth. The more muscle mass you carry on your body, the less body fat you’ll have room for. If you’re not sure which exercises your workouts should be composed of or you don’t have any idea how your workouts should fit together…

• Check out these muscle building exercises here!
• Check out these weightlifting workouts here!

#3. Now that you have your fat melting diet and muscle building workouts going strong, you need to start to apply a few simple yet extremely effective tips that will super-charge your metabolism and force you to strip off fat fast!

• Learn how to lose abdominal fat with these tips!

Now that you’ve got everything all set up to burn some body fat you should be heading toward the 6% – 10% range with some effort and enough time. Keep in mind that depending on where you are starting out, it typically takes between 6 – 16 weeks to lower your body fat down to “six pack abs” level. So be patient.

#4.  If you want to get six pack abs, then you’ve got to get a handle of the best ab exercises and learn how to perform each of them correctly…

• Check out the best ab exercises here!

#5.  After you get through all of the step above, its finally time to start training your abs! Learn how to piece together amazingly effective abs work outs…

• Find out how to design effective abs work outs here!

#6.  Now that you’re losing body fat, eating right and hitting the gym 3 – 5 times a week and you know how to perform the best abs exercises and piece together effective abs work outs quickly, you’re on your way to a six pack! Here are a few good ab workouts that I’ve designed over the years to help you with your abdominal training…

• Here are a few good ab workouts!

If you take the time to work your way through this comprehensive list you will not only know exactly how to get washboard abs, but you should already be making some serious progress towards tightening your midsection and getting eye-catching six pack abs. While the actual process of getting abs is not very complicated it does require a lot of dedication and hard work – so be prepared. but the good new is that if you stick it out and follow the steps eventually you will get washboard abs!

If you’re serious about learning how to get washboard abs quickly and you don’t want
to have to figure everything out on your own, I highly recommend Mike Geary’s excellent Truth About Abs program. It’s an international best seller and it’s jam packed with easy to implement ab workouts and diet tips – Read My Review Today!

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Even if you’re one of the unfortunate people out there who can’t seem to gain an ounce of weight no matter how much you eat or how hard you train, I’ve got some news that may seem shocking!

Gaining Weight And Building Muscle Mass Is A Simple Process!

Even though you haven’t had much success in the past, it’s absolutely possible to gain weight. Not only that, but it’s possible to learn how to gain weight without having to take your health into your own hands. As I mentioned before, the weight gain process is simple and straight forward. There are only a few variables to play with when it comes to gaining weight and building muscle.

This means that there are only so many changes that you can make to your weight gain program before you actually begin to gain weight! The factors that affect whether or not you gain weight and muscle mass are…

• Your Estimated Basal Metabolic Rate
• Your Predicted Daily Expended Energy
• The Amount of Muscle Building Food You Eat Each Day
• The Breakdown of Each Muscle Building Nutrients (Protein, Fat, Carbs) That You Eat Each Day And Each Meal
• The Number of Weight Gain Meals You Eat Each Day (And The Spacing Between Them)
• The Amount of micronutrients You Consume (water, vitamins and minerals)
• How You Train To Stimulate Muscle Growth
• How You Rest And Recover Between Workouts

That’s pretty much how to gain weight in a nutshell. Simply aim your focus on one variable at a time until you’ve mastered and applied it to your weight gain plan and life in general. After you have the first thing down pat, move on to the next until it’s also implemented in your plan.

After a while of applying, mastering and moving on to new weight gain variables, you’ll find that you hit the tipping point where you actually starting to gain weight and muscle mass. Once this happens, you’ll be in complete control of how much weight and muscle mass you gain, and you’ll know exactly how to gain weight with ease. If you are not happy with the results, simple make a small change or tweak to one of the weight gain components and measure the results.

While this can be a long a arduous process, this is how to gain weight and muscle the right way…the only way!

How To Gain Weight And Muscle Basics

Track What You Currently Eat…

Time to get down to the weight gain principles that will bring you the biggest bang for your buck. If you are serious about learning how to gain weight and muscle mass, it’s critical that you have a solid understanding of a few critical (but simple) things…

• How Many Calories You Currently Consume On A Daily Basis
• How Many Calories You Need To Be Consuming Each Day To Even Have A Chance At Gaining Any Weight!
• How To Make Sure To Eat Enough Calories Each Day.

In order to get a grip on how many calories you are eating each day, simply take a spiral notebook and keep track of everything you eat (what you eat and how much) and the times you eat them for 1 week (3 days minimum).

After you have collected the data, either go to the book store and spring for a calorie counter (a book with nutritional values for the foods you eat), or jump online and search for “calorie counter”.

There are quite a few very good free nutritional databases online these days. Some of my favorite free online calorie counters are…

• www.nutritiondata.com
• www.thecaloriecounter.com

Next to each food that you consumed during this 1- week log list…

• Total Calories
• Grams of Protein
• Grams of Carbohydrate
• Grams of Fat
• Grams Of Alcohol

Total up each category for each meal you consumed. After going through this drill, you now know exactly how many calories, grams of protein, grams of carbohydrate, grams of fat and grams of alcohol you consumed and exactly when you consumed them…

This is very useful information if you’re learning how to gain weight and muscle mass!

After you calculate your Basal Metabolic Rate and TDEE, you can compare what, when and how much you eat currently with what, when and how much you will need to eat to gain weight. This is a critical first step in learning how to gain weight. After completing this step you know where you are currently at, and exactly where you must go to gain weight and muscle mass in the future.
Calculating Your Basal Metabolic Rate or (BMR)

Your Basal Metabolic Rate or BMR is a predicted measure of how many calories your body needs each day to sustain basic bodily function.

Learn How To Calculate Your Basal Metabolic Rate Here

Calculating Your Total Daily Energy Expenditure

As far as weight gain goes, you will use your calculated BMR to figure out your TDEE or Total Daily Energy Expenditure.

Your TDEE represents the amount of energy (calories) that you need to consume each day to maintain your current body weight and body composition, based on an estimated activity level.

Learn How To Calculate Your TDEE Here

In order to gain weight, you’ll need to increase the amount of total calories you consume each day. A great place to start, is by increasing your total daily calorie consumption by an additional 500 calories. This is enough to make a measurable difference in your weight gain, but not so much that it becomes a chore to choke the extra calories down.

“500 extra calories a day will equal an approximate weight gain of .5 lb to 1 lb a week!”

If you’re one of the super ambitious types and think that you can handle going for broke, shoot for 1000 extra calories a day. Over the course of a week, this should equate to 2 lbs of weight gain.

While I don’t usually tout the benefits of muscle building supplements with such enthusiasm, if you want to learn how to gain weight quickly, there are a few supplements that I really believe can help in the process…

Muscle building supplements like:

• whey protein powder
• egg white protein
• casein protein powder
• meal replacements
• A few select calorie dense weight gain formulas

These supplements are all convenient ways to add muscle building nutrients and extra calories to your diet in a less filling way. While these supplements can’t (and shouldn’t) totally replace whole food sources of muscle building nutrients, they can be effective for adding supplemental calories (above and beyond your 5 – 6 whole food meals a day) to your weight gain diet.

The Ideal Weight Gain Diet…

The mystery behind eating to gain weight, is that there is no mystery. There are no magical nutrients that can guarantee weight gain if eaten in the precise ratios or formulations. Stick with the basic muscle building nutrition principles here…

• Eat a minimum of 1 gram of protein per lb of body weight per day.
• Eat somewhere between 40 – 75 grams of fat each day. Poly and Mono Unsaturated Fats, also known as the heart healthy fats, are the best choices here.
• Eat enough high quality carbohydrates to make up the remainder of your target caloric intake.
• Drink a minimum of 1 gallon of water each day.
• Break your target caloric intake into 6 complete meals a day. A complete meal contains carbohydrates, protein, fat and water.
• Space each weight gain meal 2 – 3 hours apart throughout the day.

Vitamins And Minerals For Weight Gain…

In order to build muscle mass and gain weight, it is critical that you make sure to consume enough vitamins and minerals to allow for the muscle building process to occur. A simple way to ensure that you are supplying your muscles with ample amounts of digestible vitamins and minerals is to simply make a habit of eating multiple servings of fruits and vegetables throughout the day in conjunction with a high quality multi vitamin / multi mineral supplement.

While it will be hard for you to know exactly which vitamins or minerals you’re potentially lacking in, if you’re not getting sufficient amounts of just 1 simple micro nutrient, you can hinder the muscle building process and make it virtually impossible for you to gain weight!

How To Gain Weight And Muscle Through Weight Training…

In order to gain muscle mass and weight, you will need to focus your workouts towards heavy free weight exercises. While there are other ways to stimulate muscle growth and weight gain, In my opinion, none are more effective than high weight / low repetition weight training workouts.

Follow these basic weight training tips for maximum muscle gain…

• Train each body part only 1 time each week
• Train each body part to failure each workout
• Train no more than 2 body parts per workout
• Each workout should last no longer than 1 hour
• Each workout should consist of basic compound exercises. If you absolutely have to add in an isolation exercise or two do it only after your heavy compound exercises are complete.
• Each set should be in the 6 – 8 repetition range. heavy enough weights that you could not possibly perform more than 8 reps with decent form.

Rest And Recovery Between Weight Gain Workouts…

In order to gain weight and muscle mass, how you go about resting between intense weight training workouts can be the difference between great results and no results.

Follow these recovery tips to boost your muscle gain results…

1.) Make sure to consume 1 of your weight gain meals within 20 minutes of finishing each weight gain workout. This post workout meal should consist of highly absorbable protein (like whey isolate), ample amounts of dietary fat (heart healthy of course) and a mix of simple and complex carbs.

“Make your post workout weight gain meal the biggest, most calorie dense and most complete meal of the day!”

2.) Make sure to allow each body part 1 full week for rest and recovery between workouts.

3.) Make it a point to stay active while your muscles are resting. Keeping your body in motion allows toxins and byproducts of the muscle building process to be flushed out of your muscles quicker. This means that your muscles will be less sore and sore for less time than they would be if you decided to sit around on your couch all day.

Stretch during and after your intense weight training workouts. This allows more blood and nutrients to enter your muscles.

4.) Make it a point to get enough sleep each night to feel fully rested and ready to take on the day. If you skimp on sleep, you will not get the weight gain results you are looking for. Sleep not only recharges your body, but also resets and re-energizes your mind.

5.) Make sure to drink a few glasses of water immediately after your workouts (ideally along with your post workout meal).

6.) Consider adding Glutamine Peptides or free form L-Glutamine to your supplement arsenal. These amino acids aid in muscle repair, recovery and volumization. Many bodybuilders who supplement with Glutamine report decreased recover times and a full “pumped” feeling in their muscles.

Well…that’s pretty much how to gain weight and muscle mass.  Just read over these tips and put your strategy together, then get to work.  With some hard work and dedication you should be able to start seeing results quickly!

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Want to know how to gain muscle mass quickly and naturally? While there’s a lot of information about building muscle mass these days, it’s not always easy to figure out who you can trust. Most of the popular muscle building magazines simply state that you need to put in a bunch of hard work to build muscle.

Sure building muscle mass is hard work, but unfocused effort alone is not the quick route to packing on slabs of muscle mass. It’s a recipe for muscle building disaster!

If you really want to learn how to gain muscle mass, you need to learn how to focus your efforts on training smarter and not harder.You need to tap into a body of knowledge that can help you bypass the mistakes most beginning bodybuilders make and get down to doing what really matters – building muscle mass!

While there are a few foundational principles that you must apply to your weight lifting workouts and bodybuilding nutrition plan in order to achieve maximum muscle growth, it’s really not rocket science. Find out how to build muscle step by step and repeat the process over and over again. That’s how to gain muscle mass quickly and easily!

That said, why do so many guys have such a hard time building muscle mass? my guess is that is has something to do with the fact that most guys never learn how to gain muscle mass in the first place. They read an outdated training manual that tells them to perform 5 sets of 15 reps per exercise and spend hours in the gym each day.

Hopefully by now you realize that marathon training sessions are not the way to build muscle mass. Not only are they ineffective, but who has the time for that anyway?

The bottom line is there are things you can do to speed up your muscle gains safely and naturally. If you need some help figuring out how to gain muscle mass once and for all read through the following tips and start applying them to your weight training workouts immediately!

How To Gain Muscle Mass

1.) When you’re just starting out on you quest to build muscle mass, limit yourself to 4 training sessions each week. I know it’s tempting to go to the gym every day, but will not help you build more muscle mass.

2.) Limit each of your weight lifting workouts to 45 – 60 minutes. This is really all you need to stimulate lean muscle growth.

3.) Train each body part only one time each week. Let each of your muscle groups fully recover by allow for a full week of rest between workouts. Not only will your muscles feel better, but they should be able to respond better and get progressively stronger with a full recovery period.

4.) Train no more than 2 body parts per workout. If you’re weight training workouts are only 45 – 60 minutes, you’ll have a hard time fitting in a complete warm-up and any more than 2 body parts. Here’s how I recommend splitting up your workouts in the beginning…

• Chest and Biceps
• Legs – Quads, Glutes and Calves
• Back and Biceps
• Shoulders and Traps

5.) Train you most feared body part first. You’ll usually find that your most feared body part is also one of the most beneficial to the overall muscle growth process. My least favorite body part to train is my legs. The workouts are brutal and I can barely walk afterwards. But I always feel great after finishing!

While this may seem counter intuitive at first, it’s a great tip. In the beginning of the week you’ll be amped for your workouts and ready to hit the gym hard. In other words your motivation will be high. This is the time to focus on performing the weight lifting workouts that you’re not all that thrilled about. Get it in before your motivation dwindles and you start thinking of excuses. It’s much easier to train a body part that you love (like you arms) later in the week than it is to convince yourself to squat or dead lift.

Focus your muscle building efforts on hitting the gym for shorter, more intense workouts that implement the muscle building tips above. This is the shortest and safest route to building muscle mass. In no time at all you’ll be walking around with more muscle on your body and the confidence of knowing exactly how to gain muscle mass on your own terms.

How To Gain 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!

The fundamental aspects of any well designed muscle gain program are a solid muscle gain diet and nutrition strategy, a well structured workout program and a decent rest and recovery plan. If you focus your attention on these things and completely ignore everything else, then you should be well on your way to building more muscle mass. These are the only things that will allow you to build muscle mass quickly, so make sure to get good at implementing them before you try to move onto any of the more “advanced” muscle building techniques.

How To Build Muscle Quickly – Step 1

If you want to learn how build muscle quickly, you need to make sure to get a firm grip on your muscle gain diet and bodybuilding nutrition outline. Your body simply won’t build any muscle mass unless it has the raw materials to make it happen. Go ahead and spend some time here identifying a muscle building diet strategy that you can stick with. Consistency is really key when it comes to bodybuilding nutrition.

Make sure to eat enough protein to allow your body to build new muscle mass, but try not to go overboard here as a ton of unnecessary dietary protein is definitely not a good thing. I like to eat anywhere form 1 – 2 grams of whole food protein per pound of  body weight per day while I’m attempting to build muscle quickly. Somewhere in this range you will be able to find the protein quantity that works best for you.

Once you figure out what your nutritional approach will be, then you need identify your target calorie value for each day. Take this value and add an additional 500 calories a day. This should be enough of an increase in calories to allow you to build muscle mass without packing on an excess amount of body fat. This is definitely the first step in learning how to build muscle quickly and naturally, so make sure and spend some time getting your nutrition outline all lined out.

How To Build Muscle Quickly – Step 2

The next step in learning how to build muscle quickly is to piece together an effective weight lifting workout strategy. Regardless of how hard you train, if you don’t plan out your workouts properly, you won’t be able to gain any muscle mass if you do it right. I like to teach people to keep their workouts simple, so they don’t get overwhelmed when planning things out.

The main thing to keep in mind here is that you will need to hit the gym for anywhere from 3 – 5 times each week in order to perform some type of free weight workout. Keep your workouts limited to 45 minutes of really intense and focused effort. In order to comply with the 45 minute maximum workout time, I typically like to perform no more than 5 work sets for each body part, and I only train two body parts per workout if I can.

Another really important part of the muscle building process is to make sure and allow each of your muscle groups enough time to rest and recover between workouts. I usually find that training each body part 1 time each week is enough to stimulate new muscle growth while still allowing for adequate rest and recovery between workouts.

Workout Structure To Build Muscle Quickly

1.) Each workout is limited to 45 minutes.

2.) Train no more than 2 body parts per workout.

3.) Perform no more than 5 sets per body part per workout.

4.) Rest for 2 minutes between sets.

5.) Train in the 8 – 12 repetition range.

6.) Make sure to train with a heavy enough weight to stimulate muscle growth.

The bottom line here is that In order to stimulate muscle growth, you’ve got to lift heavy weights through space – that’s the only way to stimulate muscle growth. If you’re trying to learn how to build muscle quickly, this is one of the most important things that you can keep in the back of your mind.

When it comes to learning how to build muscle quickly and naturally, that’s really all that you need to focus on.  If you can get down to work on the things that really matter, and ignore the rest of the stuff that is just going to detract from the muscle building process, then you can build a lot of muscle mass very fast.

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If Your Wondering How To Build Lean Muscle Fast, Here It Goes…

After you have some experience applying the basic muscle building concepts to your weight lifting workouts, your bodybuilding nutrition strategy, your rest and recovery plan and your body building supplement program, then and only then is it time to get a bit more advanced in you quest to learn how build lean muscle faster.

While implementing advanced muscle building techniques can definitely help you reach your lean muscle building potential faster than you would by doing the dame old things over and over again, you may be very surprised by just how much muscle building mileage you can cover by keeping it simple. If you’ve never really attempted to gain muscle mass before, stop reading this article now and get you butt to the gym. Give the basics covered in the articles highlighted above a shot and measure your results.

After you hit a wall and begin to notice a leveling out of your lean muscle growth, then the time is right to try to get more advanced with your muscle gain techniques.

How To Build Lean Muscle Fast- The Advanced Strategies…

1.) Boost your chances of building lean muscle mass by making it a habit to eat a calorie and nutrient dense muscle building meal within 30 minutes of completing your workout. Focus on eating a balance of muscle building lean protein and simple and complex carbohydrates along with some dietary fat for good measure. I know that everyone always talks about this but you’d be surprised by how few aspiring muscle heads actually take the time to do it! If your main concern is not gaining a bunch of body fat with your muscle, schedule your most calorie dense meal of the day for your post workout meal.

2.) Change up your weight training workouts on a regular basis. By now I hope you realize that training with free weights through a full range of motion is only way to build lean muscle mass. That said, there are a bunch of ways to accomplish this. After your gains begin to slow down a bit, make an effort to change the pace of your muscle building workouts.

If you’re a proponent of lifting hard and heavy for short duration training sessions (4 – 6 rep range with the standard 2 – 3 minutes of rest), switch things up a bit and try dropping the weight and focusing on workouts that focus more on the overall volume. Not only will this push you outside of your comfort zone, but it will help to stimulate muscle growth.

On the flip side, if you’ve been following the same old 8 sets of 8 reps workout your high school gym teacher taught you, it’s time to give something else a try. Mix it up by adopting the train hard and heavy mentality. Your muscles will begin to explode like they’ve never done before.

The point I’m trying to make here is this…there are many different ways to stimulate lean muscle mass. All of them are effective for some and not for others. The only way to determine if a particular style of weight training is effective for you is to actually try it!

If you’ve been training for lean muscle growth – following a specific methodology for a long period of time, and your at your wits end wondering “exactly how to build lean muscle mass”, you will stimulate new muscle growth by simply changing things up a bit.

If your not sure how to make changes to your bodybuilding workouts on your own, you have a few options…

• You can either follow one of the popular cookie cutter muscle gain programs on the market – check out my bodybuilding program reviews here!
• Or you can hire a certified personal trainer like me to help you tweak your training routine until it’s working again.

3.) Take a week off. Completely away from the gym. Don’t even do cardio! This time away is essential to recharge your body and also to get your head back on straight. We all know that building muscle is largely a mental game. Trust me here when I say that you don’t even stand a chance of packing on more lean muscle mass unless your mind is 100% committed and on board.

Taking time off is usually the essential first step before making any major changes in your weight training workouts. Even though I know you really don’t want to…just do it.

4.) Eliminate alcohol from your diet. I know this one sucks, but you’ve got to do it if your serious about building lean muscle mass. I can’t tell you how many scrawny people have tried to convince me that you can drink every night and still achieve your muscle gain goals. It’s just not true.

5.) Make a big increase in the amount of calories you’re currently consuming. If you’re eating a 2500 calorie a day diet, Ramp it up to 4000 – 5000 calories for a weeks time and see what happens. Just as your muscles get accustomed to training the same way each and every workout, you body grows accustomed to processing the same muscle building foods in the same quantities every day.

A great way to increase your calories in a responsible manner without getting too bloated, is to supplement with some high quality flax seed oil, hemp oil or fish oil supplements combined with whey protein supplements and meal replacements. Don’t go too crazy here, just mix in 2 – 4 extra between meal meals (protein powders and meal replacements mixed with a few tablespoons of the oils mentioned previously) throughout the day. If you’ve never tried eating this way before, you will definitely see a difference in the amount of lean muscle mass you gain…

Just remember this caveat – Only in moderation! Do not continue eating an elevated amount of calories for longer than a week. If you do, your waistline will begin to expand quicker than your muscles! After a week go back to a more sensible bodybuilding nutrition plan.

If you’ve been scratching your head lately wondering how to build lean muscle fast after hitting a confidence shattering plateau, this list of 5 advanced muscle building strategies can help you break through the slow times and actually begin to pack on some much needed lean muscle mass again.

How To Build Lean 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!

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Proponents of this style of muscle gain diet (and I have definitely been one of them over the years) argue that in order to train with the proper muscle building intensity level, you must have a continuous supply of energy. Since this diet is carbohydrate based, the majority of your energy for weight training will come from the carbohydrate sources you consume throughout the day.

The trick to making this style of bodybuilding diet work for you is to meticulously select from a variety of different high quality carbohydrate sources.  As with any type of diet, the quality of the nutrients you select is more important than the sheer quantity of the nutrients.

If you decide to get all of your carbohydrate calories from low quality high glycemic carbohydrate sources like; sugar, white bread and tortillas chances are you will not have a lot of muscle building success with this style of diet. While these type of carbohydrates are great “comfort foods” they have relatively little nutritional value beyond simply providing calories.  Diets high in these types of carbs typically lead to unstable blood sugar levels and correspondingly unstable energy levels. Think of the typical sugar crash!

When you follow this type of muscle building diet, focus on getting your carbohydrates from high quality low glycemic sources like…

• Whole grains
• Brown Rice
• Yams
• Breads and pastas made from wheat flower
• Oats (including oatmeal)
• Some Fruits and Vegetables
• Honey

Watch the amount of high glycemic sources of carbohydrates you eat each day. Limit your intake of low glycemic sources to your post workout meal. Some sources of simple sugars are…

• White rice
• White potatoes
• Anything made with white flour
• Table sugar
• Fruits and Vegetables

The Structure Of The Traditional High
Carbohydrate Bodybuilding Diet

Traditional carbohydrate rich muscle building diets are all layed out following a similar outline. Not all high carb bodybuilding diets recommend eating the exact same nutrient profile, but everything should break down close to …

• 25 – 30% of your daily calories from muscle building protein
• 10 – 15% of your daily calories from fat (with an emphasis on heart healthy fats)
• 50 – 60% of your daily calories from a variety of carbohydrate sources.

Typically, this style of eating will require you to follow an outline that incorporates a few universal bodybuilding nutrition principles like…

1.)  Making sure that you are eating enough calories to build muscle mass.  When it comes to gaining weight and building muscle mass, everything begins and ends with calories. If you don’t get this right it doesn’t even matter what type of diet you are following – you will not build muscle mass!

2.)  Eating 5 – 6 meals spaced out every  2 – 3 hours throughout the day. Regardless of the style of bodybuilding diet you choose, this is a must! This is the most efficient way to consume your calories and ensure that your muscles are constantly flooded with the right nutrients throughout the day.

3.)  Eating a minimum of 1 gram of protein per lb of body weight per day. Protein is responsible for muscle growth and repair so make sure to eat enough of it.  If you are having a hard time consuming enough protein think about using whey protein isolate or whey protein concentrate.  Not only are these bodybuilding supplements convenient and high quality, but they really aren’t very expensive anymore!

4.)  Drinking a minimum of 1 gallon of water each day. Stay hydrated so your body can work properly – this is a must if you want to build muscle mass!

5.)  Eating a nutrient dense muscle building meal within 20 minutes of completing your heavy free weight training sessions. This simple nutritional trick will allow you to pack on some serious muscle mass!

In addition to the general bodybuilding nutrition tips listed above, there are some high carbohydrate specific guidelines that you will need to follow like…

Eating between 30 and 60 grams of heart healthy fats each day while trying to minimize your intake of saturated fats. The high carbohydrate nutritional approach is all about eating a clean and healthy traditional diet.  If you’re following this type of muscle building nutrition outline, stay away from fatty meats and dairy products.

Use Carbohydrates To Help You Reach
Your Daily Calorie Target

Eat complex and simple carbohydrates to make up the rest of the calories that you need to hit your daily target. With most of the high carb muscle building diets, carbohydrates are used a calorie filler to help you get the calories you need.

When it comes to muscle building nutrition, it’s really all about eating enough calories to fuel the muscle growth process. If you fail to get this right, you won’t build muscle – plain and simple.

This article walks you through the process of estimating your muscle building calorie needs!

Example High Carbohydrate Diet

Here’s a quick example of what a high carbohydrate muscle building menu might look like…

This is more or less the same outline that I personally use when I implement a high carb bodybuilding diet.  I have experienced a great deal of muscle gain while burning body fat at the same time by following an outline similar to the one above.

If you’re interested in giving the traditional high carbohydrate bodybuilding diet a try, check out this free 3200 calorie high carbohydrate muscle building diet plan and grocery list!

What Does It Feel Like To Go On A High
Carbohydrate Muscle Building Diet?

To be honest, it kind of sucks! Even though this style of diet is effective for helping you pack on lean muscle mass, it can be difficult to stick with. When you go on this type of diet, it’s critical that you eat your meals when scheduled – every 2 – 3 hours no exception!

If you skip a meal or eat a meal even 30 minutes late while on a high carbohydrate diet, I guarantee you’ll feel it. you’ll become shaky and weak, not to mention irritable and unfocused. Often times, skipping meals while on this type of muscle building diet leads to binge eating sugary carbohydrate laden foods later in the evening.

In my opinion, the possibility of the “late night energy crash” and the corresponding binge eating is the major downside to this approach to bodybuilding nutrition. If you are not disciplined enough to a) make your food, b) take you food with you and c) eat your meals when scheduled, you will not last long on this type of diet.

This is why so many people will start a diet hit hard for a few weeks or months, and then simply give up on it – it’s hard to be disciplined when you are restricting your calorie intake in any way, but it’s especially hard when you’re on a high carb bodybuilding diet.

On the other hand, if you are disciplined with your diet and you make it a priority to eat the right foods at the right times through out the day, then this approach may be a good a fit for you. You’ll be able to eat a variety of carbohydrates throughout the day which will allow you to eat a more “normal” and socially acceptable diet, while keeping the focus on packing on a serious amount of lean muscle mass!

I have personally experienced the power of eating a well rounded carbohydrate rich muscle building diet. While I had a hard time sticking with the plan, the results were undeniable.  I was able to gain 10 lbs of lean muscle mass and reduce my overall body fat levels by an impressive 5.5 % in just under 2 weeks!

The downside to all of this, was that I was constantly hungry and I had to use a great deal of will power to fight off the early evening and late night sugar cravings and energy spikes and crashes that are common with this style of eating.

One thing I have figured out over the years is that both the cravings and unstable energy levels can be managed by paying attention to the quality of the carbohydrates that you eat.  If you stay away from sugars and high fructose corn syrup you can go a long way to minimizing the potentially negative side effects of this type of nutrition outline.

If you’re in it for the long haul and you have a fair amount of discipline, the more traditional high carbohydrate approach may be for you – read through some of the other articles on this site to get a good understanding of the basics of a well rounded muscle building diet and start implementing the suggestions today!

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While many bodybuilders and fitness buffs completely overlook the hammer curl and jump into bicep workouts that incorporate the more traditional bicep exercises, the hammer curl is a great way to stimulate some muscle growth in your fore arms and biceps at the same time. In fact, hammer curls are know as the single most effective exercise for stimulating the brachioradialis (one of the main muscles in your forearm).

Another great benefit to working the hammer curl into your bicep workout from time to time, is that it targets your bicep muscles from a different angle than traditional dumbbell or barbell curls, which can help to stimulate some additional muscle growth and change up the movement patter a bit.  Any time you can incorporate an exercise that involves a new movement, you take huge step towards avoiding any sort of repetitive overuse injury or pain.

I personally like to work hammer curls into my bicep workout every 2 – 3 weeks or so in order to mix thing up a bit and add an additional challenge into the workouts.  If you get stuck performing the exact same movements at each and every workout, eventually you’re going to hit a wall and your progress will slow down. Or your’ re going to get some sort of overuse injury and have to lay off the bicep training for awhile.  Don’t let it get to that! Just make it a habit to work in a few sets of different bicep exercises like hammer curls every few workouts or so – you’ll stimulate more muscle growth and you’ll avoid over-use injuries at the same time!

Muscles Used During The Hammer Curl Target Body Part: Arms Primary Muscles: Biceps Brachii Secondary Muscles: Brachialis, Brachioradialis

How To Perform The Hammer Curl

Starting Position: Stand with your back straight and your feet spaced shoulder width apart. Grab the dumbbell with your palms facing each other (towards your body).

Upward Phase: Inhale and curl the weight up towards your shoulder.

Downward Phase: Pause for a moment and then slowly lower the dumbbell back down 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.

If you’re looking for a change of pace bicep exercise that can help you hit your biceps from a different angle, then hammer curls are worth a shot.  Not only will you work your biceps, but you’ll also be hammering your forearms at the same time!

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If you’re looking for a few good ab workouts that are structured properly to target all of the muscles in your abdominals so that you can get an amazing six pack quickly without having to change your diet or perform any other form of exercise, then leave this website and go look for it somewhere else!

While I would love to be able to tell you that the only thing you need to get muscular abs is a good abs work out, it’s just not the truth. Instead of misleading you into believing that you need to grind your way through marathon abs workouts comprised exclusively of crunches and sit ups, I thought that it might be a refreshing change to tell you the truth about getting six pack abs. And then uncover a few really good abs workouts that can move you closer to your goal of a ripped mid section!

Here’s the truth about building rippling six pack abs…

In order to get perfect six pack abs you need to focus on a combination of weight training exercises that target your entire body, structure your diet to support muscle growth and burn body fat and regularly perform a well designed ab workout routine.

The only way to get killer abs is to focus on your diet, train all of the muscles on your body with free weights and last but not least incorporate a few solid abdominal workouts into the mix.

So if your goal is to expose your mid section and get a six pack, then you need to learn how to do each of those things and not fall into the trap of only performing a good ab workouts that most people fall into. If you take this route, not only will never get a six pack, but you’ll run the risk of becoming frustrated and giving up completely on ever getting abs!

You absolutely can get a six pack – But it’s not as easy as some people would have you believe.

I know because I’ve done it…I’ve gone form chubby to chubbier to fat to really fat to awesome six pack abs, but it definitely wasn’t easy! Just like everything in life there is a price to be paid if you want to get stunning abs and there is absolutely no way around it.

Rather than putting together a few good abs workouts and leaving it at that, you need to commit to learning about the entire process from the ground up if you really want to get a six pack. Take some time and read through the articles listed below and learn how the whole “six pack thing” fits together, then come back here and get after the abdominal workouts!

Things You Must Learn If You Want To Get Six Pack Abs

1. How to lose abdominal fat naturally – If you don’t get this right it really doesn’t matter how well developed your abdominal muscles are, you won’t be able to see them!

2. The best abdominal exercises – learn how to lose abdominal fat and then find out which exercises are the most effective!

3. Some additional abs work out tips to help you design your own effective abdominal workouts!

A Few Really Good Ab Workouts Based On
Isolating The Oblique’s From The Rectus Abdominus

The focus of the first 2 abdominal workouts is the rectus abdominous or the muscle that most people commonly refer to as their “upper and lower” abs. The focus of good ab workouts #3 and #4 is the internal and external obliques.

If you read through my “good ab workouts help” article, then you already know that you should ideally be training your rectus abdominus and internal and external obliques on different days. Now that said, I do realize that not everyone has the time to split up their ab workouts so I’ve included a few good ab workouts that target the muscles both individually and in combination (making sure to utilize the correct exercise order of course!).

Abs Work Out #1

Focus Rectus Abdominus “aka upper and lower abs”

• Hanging Knee Raises ‘lower abs” 2 x 8 reps
• Weighted Swiss Ball Crunches “upper abs” 2 x 8 reps
• Rest interval – 1 – 1.5 minutes

Abs Work Out #2

Focus Rectus Abdominus “aka upper and lower abs”

• Leg Lifts With Hip Thrusts 2 x 8 reps
• Kneeling Cable Crunches 2 x 8 reps
• Rest interval – 1 – 1.5 minutes

Abs Work Out #3

• Saxon Side Bends 2 x 8
• Weighted Abdominal Rotations 2 x 8
• Rest interval – 1 – 1.5 minutes

Abs Work Out #4

•  Weighted Russian Twists 2 x 8
• Modified Medicine Ball Rotations 2 x 8
• Rest interval – 1 – 1.5 minutes

A Few Really Good Ab Workouts that Combine
The Obliques And The Rectus Abdominus

Abs Work Out #5

• Leg Lifts With Hip Thrusts 2 x 8 reps
• Saxon Side Bends 2 x 8
• Kneeling Cable Crunches 2 x 8 reps
• Rest interval – 1 – 1.5 minutes

Abs Work Out #6

• Hanging Leg Raises 2 x 8
• Modified Medicine Ball Rotations 2 x 8
• Weighted Swiss Ball Crunches “upper abs” 2 x 8 reps
• Rest interval – 1 – 1.5 minutes

A Few Really Good Ab Workouts that Combine The Obliques,
Rectus Abdominus And The Transverse Abdiminus

Abs Workout #7

• Hanging Leg Raises 2 x 8
• Saxon Side Bends 2 x 8
• Weighted Swiss Ball Crunches “upper abs” 2 x 8 reps
• Abdominal Vacuums 2 x 8 seconds
• Rest interval – 1 – 1.5 minutes

Abs Workout #8

• Leg Lifts With Hip Thrusts 2 x 8 reps
• Modified Medicine Ball Rotations 2 x 8
• Weighted Decline Crunches 2 x 8
• Abdominal Vacuums 2 x 8 seconds
• Rest interval – 1 – 1.5 minutes

Before you jump out of your chair and run to the gym to start hammering your abs, you need to understand that your abdominal muscles are muscles just like any of the muscle groups on your body. Because of this they need to be challenged with progressively heavier training weights and allowed to rest in between workouts – just like any other muscle group!

If you want to isolate the different abdominal muscles and perform the first 3 workouts, I would recommend training your abs 3 time each week with a 1 day rest between ab workouts, that way you can fit in good ab workouts that target all of the abdominal muscles.

If you want to be a bit more efficient and perform any of the combination abs workouts, then I would only perform 2 ab workouts a week with 2 – 3 days rest in between workouts. You really don’t need to perform your ab workouts any more than that!

These are a few of the exact same ab workouts that I use both personally and with my personal training clients with a lot of success. Each of these ab workouts is quick and easy to fit in and I’ve found them to be extremely effective at developing a well chiseled set of abs. As long as you’ve got everything else under control (your diet and weight lifting workouts), the good ab workouts listed above should be all you really need to chisel out that picture perfect six pack!

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These days, it seems like there are more and more people out there looking to gain weight and build muscle as quickly and painlessly as possible. Clients, gym rats, friends and family are all desperately looking for a way to gain weight and build muscle.

I get asked this question all the time…So much so, that I’m really tired of repeating my answer over and over and over again! In order to help pull the veil back a bit on the mechanics of building muscle and gaining weight, I’ve put together a short, practical summary of the things you need to do to gain weight and build muscle mass.

How To Gain Weight Build Muscle

Most people think that I’m full of it when I explain to them that building muscle mass is part art and part science. So, if you’re a bit skeptical I completely understand. But it is the truth. In order to build muscle and gain weight, there are a few hard and fast principles that you need to implement, but how you go about implementing them is completely up to you. You need to find out what your body responds to and make a plan that follows long those lines.

Muscle Building Mechanics…

While it would be great if you could simply think about building muscle, go to sleep and awaken in the morning with bulging biceps, rippling abs and a thick muscular chest…

In reality, building muscle mass requires discipline, dedication and a lot of good old fashioned hard work!

In order to kick start the muscle building weight gain process, there are a few things that you absolutely have to do!

1.) In order to gain weight build muscle, you have to eat more calories than you expend (burn) on a daily basis. It is possible to gain lean muscle mass while consuming less calories, but it is impossible to gain even 1 ounce of weight without creating a calorie surplus.

2.) Eat ample amounts of muscle building protein. Many sources claim that protein is really not that important when it comes to building muscle mass. The experiences of many bodybuilders (including myself) indicate that ample amounts of protein a required to fuel muscle growth.

“I recommend targeting a minimum value of 1 gram of high quality muscle building protein per pound of body weight per day.”

If you’re not gaining weight or building muscle mass after a few weeks, increase your protein intake by .5 a gram per pound per day for a week or two and monitor your response. Continue the process of slowly increasing your protein intake while measuring your results until you begin to gain weight build muscle.

Some sources of high quality muscle building protein are…

• Boneless Skinless Chicken Breast
• Boneless Skinless Turkey Breast
• Lean Cuts of Beef
• Lean Cuts of Pork
• Salmon
• Tuna
• Dairy Products
• Whey Protein Powders
• Meal Replacement Shakes
• Egg Protein Powders and Supplements

This is by no means a comprehensive list of quality protein sources, but it covers most of the more popular ones.

3.) Make sure to eat ample amounts of high quality, heart-healthy fats. Not only is dietary fat a convenient way to consume more calories, but it also helps to stimulate muscle building hormones naturally.

As the name suggests, heart healthy fats are not bad for your heart. Different types of heart healthy fats are monounsaturated and polyunsaturated fats.

Good source of these fats that are so essential to the muscle building process are…

• Olive Oil
• Canola Oil
• Peanut Oil
• Corn Oil
• Safflower Oil
• Soybean Oil
• Cold Water Fish

4.) Make sure to eat a lot of high quality carbohydrates. Spread the carbohydrate love around a bit and eat a mix of high glycemic index and low glycemic index carbs.

5.) If you want to gain weight and build muscle mass, you have to stimulate muscle growth through intense strength training workouts.

While it’s true that training with free weights is the best form of strength training for muscle growth, other types of strength training workouts can also help you build muscle mass and gain weight.

Types of Strength Training That Stimulate Muscle Growth…

• Free Weight Training
• Body Weight Workouts
• Kettle Bell Training
• Anything that requires you to move heavy objects through space.

6.) Limit your training duration to 30 minutes.

Typically, you will hear that in order to gain weight and build muscle mass, it’s important to limit your training sessions to no longer than 1 hour. My train of thought here is that by limiting your workouts to 30 intense minutes, you can stimulate muscle growth by expending minimal amounts of energy (calories). This will help to keep you from burning all the calories that you worked so hard to choke down during your day.

For me, the best approach has always been to perform 2 – 4 weight training workouts per week. Each workout consisting of between 2 – 4 exercises, targeting 1 – 2 body parts.

When planning your weight training workouts, focus your energy where you will get the best return for your time, heavy compound movements like:

•  Bench Press (or dumbbell variation)
• Incline Press (or dumbbell variation)
• Squat
• Lunges
• Dead lift
• St. Leg Dead lift
• St. Bar Curl
• Alternating DB Curl
• Barbell Rows
• Dumbbell Rows
• Weighted Pull Ups
• Standing Calf Raise

These are the bodybuilding exercises that pack the most punch. Stay away from machines and single joint isolation movement that don’t allow for a full range of motion, or a the use of a heavy weight.

As you can now see, if you really want to gain weigh build muscle, there are really only a few key tips to keep in mind. Stick with the critical weight gain elements outlined above and in no time at all you will have gained an impressive amount of weight, most of which is solid muscle mass!

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Simply put, the key to gaining weight fast lies in what you eat, how much you eat and when you eat it.

No this really isn’t revolutionary information, but it is the truth. If you want to gain weight fast, you need to learn how to “eat to grow”. While this is pretty simple advice, the truth of the matter is that hardly anyone who wants to gain weight fast applies this tip.

Almost everyone is quick to jump on the weight gain supplement bandwagon and give the latest and greatest fad diet a try, but how many skinny guys do you know who take the time to track what they eat? Think about it, most guys who are desperate to gain weight fast hit the local GNC and shell out a few hundred bucks before they take the time to learn about gaining weight and building muscle mass!

While I’m not against the use of muscle building supplements, I am opposed to using them like they’re some sort of magic bullet cure. There are supplements out there that can help you increase your strength, recover quicker form workouts and build muscle mass quicker and easier than without them, but there is no supplement on the market that will allow you to gain weight fast with out paying attention to what you eat on a daily basis.
If You Want To Gain Weight Fast Track What You Eat

In order to gain weight fast, you need to eat the right amount of muscle building nutrients spread throughout the day and sometimes even into the night. The only way to ensure that you’re feeding your muscles with the right amount of fuel is to pay attention to what you eat.

In order to make this happen, I recommend buying a simple spiral notebook. While it’s not nearly as glitzy as a computer program or spreadsheet, its a tool that you’ll have no excuse not to use. Think about it this way, If your computer crashes or your power is out you can kiss your nutritional tracking goodbye (at least for that day). With a spiral notebook the only thing standing in your way is you!

Here’s how I recommend you set your nutritional log book up…

• Put the date on the top of the page
• Underneath the date make the heading – Meal #1
• Underneath the meal #1 heading list the foods you intend to eat for that meal (one item per line)
• Make the following column labels across the top of the page: Calories, Protein, Fat, Carbohydrate, Actually Eaten
• List the required information in each column next to each component of your meals.
• Repeat this process for the rest of your muscle building meals.

I like to plan out a full week of meals in advance. This makes it easier for me to do my grocery shopping and prepare my food for the week and gives me one less excuse to stick with my plan! Here is a scanned in copy of my actual nutrition log for inspiration, complete with ketchup stain and all!

After you’ve set up your weight gain meal tracking book the next step is fairly simple. Keep it with you when ever you eat so that you can check off the meals as you finish eating them.

If you decide not to complete a meal, then it makes it pretty easy to see why you’re not gaining weight as quickly as you had hoped. ON the flip side, if you stick with your plan and eat every one of your meals, but realize no significant weight gain, it’s easy to make the appropriate adjustments.

While tracking your meals day in and day out is not the most exciting advice, it’s the only way to make significant progress towards your weight gain and muscle gain goals. If you want to gain weight fast get in the habit of planning out your meals and tracking what you actually eat. This will allow you to make adjustments to your bodybuilding nutrition plan that will actually move you closer to your weight gain goals!

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While figuring out how to gain weight can be a confusing and frustrating experience for many, the truth of the matter is that it simply doesn’t have to be!

Gaining weight is a straight forward process that involves only a few variables. If you can learn to take control of the things that matter most, you can learn how to gain weight and muscle with ease! On the other hand, if you continue to obsess over trivial things and ignore the fundamentals of building muscle mass and gaining weight, you are sealing your own fate..

The familiar world of lackluster results, frustration and burnout!

If you’re ready for the truth about gaining weight, I will take you by the hand and teach you how to gain weight safely, naturally and in record time!

The art and science of gaining weight and muscle mass can be boiled down into one simple yet revealing formula…

Intense Weight Training Workouts + Adequate Bodybuilding Nutrition +   
Rest and Recovery = Muscle and Weight Gain!

That’s really all there is to it…I promise!

If you’ve read this far and have a good understanding of weight gain muscle building formula and are comfortable developing your own intense weight training workouts, bodybuilding diet and rest and recovery plan, I hereby release you from having to read the rest of this article!

If you’re like most people, you may need a little more help figuring out exactly where to begin on your quest to build muscle and gain weight. Follow along and learn a systematic approach to creating your own unique weight gain plan.

Stimulate Muscle Growth With Intense Weight Training Workouts

In order to get the ball rolling, you’ll need a crash course in the basics of a good muscle building workout. I’m assuming of course, that your goal is to add muscle weight rather than good old fashioned blubber.

If your goal actually is to add fat, simply begin eating 500 – 1000 extra calories each day and decrease the amount of physical activity you perform. At the end of a week, you will have gained approximately 1 lb of solid fat. No fitness training is required, but your health is sure to suffer!

A well designed muscle building workout consists of an intense weight training plan that forces your muscles to adapt and grow. In order to illicit a muscle building response, your bodybuilding workout must provide some type of overload or progressive increase in either the amount of weight you lift or the number of reps or sets you perform.

There is no single holy grail type workout that will cause muscle growth for everybody. Finding out what works for you is really just a process of trial and error. That said, there is a better way to go about the trial and error process than simply guessing.

In the beginning, structure your bodybuilding workout around the heavy weight – low repetition training methodology. While this style of training is not always the answer for experienced bodybuilders, the fact that you are still reading this article is reason to believe that it may very well help you gain an impressive amount of lean muscle mass!

Now is the time to introduce one of my favorite weight training principles…

The idea of Good…Better…and Best!

If you want to build muscle mass it is GOOD to simply workout with weights.

Even if you have no idea what you’re doing and are aimlessly wandering around the gym in an unstructured manner, as long as you’re consistent and persistent, you will gain some muscle mass.

If you’re really wanting to gain muscle mass, it’s a BETTER idea to mix in a solid bodybuilding diet (and possibly supplementation plan) that addresses all of the nutrients required to build muscle.

But the BEST way to go is to nail your weight training workouts, incorporate pre and post workout nutrition principles as well as a solid bodybuilding nutrition approach and make a serious effort to allow your body to rest and recover between workouts. That’s really all there is to gaining weight and building muscle mass quickly and naturally. Stick with the basics and watch as your muscle begin to explode!

How To Gain Weight And 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!

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While I would absolutely love to be able to tell people the one “secret to gain muscle mass fast”, the truth of the matter is that it simply does not exist.

Sure there are things you can do to gain muscle mass fast and get results faster than most people, but the trick here is that most people don’t even attempt to follow the basic principles of lean muscle gain!

They simply assume that the only thing that will help them gain muscle mass quickly is then next best supplement or the most outrageous rehashed weight training routine.

This means that you will not be able to live the “normal” life that everyone else is living. While everybody else is out having fun, eating junk food and drinking beer, you will be focusing on weight training, planning your meals and resting and recovering from your intense muscle building workouts.

There will be no room for error here. You must commit to your goals and stay resolute until you achieve them. Doesn’t sound like too much fun does it? Trust me when I say…it really sucks!

Here’s the great news for those of you who want to gain muscle mass fast, but are willing to be patient and take a little bit longer to get to your muscle gain goals. If you really want to gain lean muscle mass and are committed to doing it in a safe and natural way and still hoping that you can live a normal life chock full of fun and excitement…

It can be done! This is absolutely possible to achieve, it just takes a bit longer. I know because I’ve done it.

Here’s The Honest Truth About
Attempting To Gain Muscle Mass Fast…

“If you want to gain muscle mass fast, it will take a lot of really hard work . You’ll need to be dedicated to achieving your goals every minute of every day with no exception!”

In my years of training, I’ve gone through many phases of focus and intensity. When I first started out, I thought the only way to achieve my muscle gain goals was to cut out all of the fun things in life. I assumed that this was what it took to build muscle.

During these early years, not only did I not gain muscle mass, but I really don’t remember having much fun in my everyday life. I was focusing too much and lost sight of everything else.

With a few years of training under my belt and a desire to build muscle and still live a somewhat normal life, I discovered that by simply applying proven muscle gain principles to my diet and training regimen that I was able to gain muscle mass fast while sill living my life!

In fact, I gained more muscle mass training in this manner than I ever did before!

Below, I’ve put together a list of the principles that can help you gain muscle mass fast, without causing you to sacrifice your entire social life..

You Are What You Eat…

Make sure to pay close attention to what you eat and when you are eating it every day. In order to pack on lean muscle mass, you will need to consume ample amounts of nutrients at the right times.

Eat a minimum of 5 meals per day spread evenly every 2 – 3 hours throughout the day. This will ensure that your body is getting the nutrients that it needs to repair and rebuild damaged muscle tissue.

Eat a minimum of 0.72 grams of protein per day per lb of bodyweight. Most bodybuilders consume more protein than this, but even if your goals are to gain muscle mass fast ACSM recommends moderation, as adverse health risks have been shown to increase with the consumption of excess amounts of protein.

Allow For Proper Recovery And Regrowth…

After intense heavy work sets, it is critical to allow for proper recovery of your damaged muscle cells. In the beginning of your muscle gain plan, limit yourself. Train each body part only 1 time each week. Allowing for a full week of recovery for each body part will allow you to recover fully and train more intensely. Make sure to get a minimum of 8 hours of sleep each night. It’s also a great idea to schedule small 10 – 20 minute naps throughout the day if possible.

Hydrate Your Body…

Make sure to consume a minimum of 1 gallon of water per day. Water helps your body rebuild and recover by flushing out waste products that accumulate during the muscle building process. Not only that, but drinking enough water will simply make your body feel better all around.

Switch Up Your Workout Routine Often…

The human body is amazing at adapting to the stresses that you place on it. The key to continued muscle growth, is to keep it in a constant state of flux. Keep your body guessing and keep it growing. Anytime you stop gaining muscle mass, it’s time to change up your weight training routine. In order to pack on slabs of lean muscle mass there is no better place to start than with the time tested principles listed above.

By paying attention to what you eat, training intelligently, allowing for recovery, properly hydrating and adding variety to your training routine, you’ll be able to gain muscle mass fast without having to resort to any unhealthy techniques in the process.

Gain Muscle Mass 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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If you’re anything like me, (a confessed muscle and strength gain junkie), you’ve no doubt heard it all before. From over-the-top supplement ads to bogus and misleading bodybuilding programs designed by self proclaimed strength and muscle gain gurus the world over…Give Me A Break Already!

Time For A Muscle And Strength Building Reality Check…

• It’s not possible to gain massive amounts of rippling muscle mass in only two days!
• You can’t add 50 lbs to your bench press in 24 hours!
• No one can safely lose 20 lbs in 20 minutes!

“It is however, absolutely possible to achieve the body of your dreams…but only if you’re willing to pay the price for it!”

After that brief muscle building reality check, you are now better prepared to accept the honest answer to the age old question…

“How can I quickly and easily gain muscle mass and strength without
resorting to my unsafe techniques, bogus supplements or illegal drugs?”

Hopefully you know that impressive muscle building results are indeed possible. This is an important point to hammer home here, as many muscle building beginners hit the dust and completely give up after trying in vain to gain muscle mass and strength.

I can remember the days when I too felt completely confused and disappointed after trying the next greatest muscle building supplements and weight training routine.

Trust me here when I say…

Never Give Up On Your Goals To Gain Muscle Mass And Strength!

After some time, I stumbled upon the truth. I learned how to safely and efficiently gain muscle mass and strength. Definitely not as “cool” or “cutting-edge” as I would like to admit, but the amount of lean muscle mass that I gained as a result, absolutely blew me away!

Should You Focus On Gaining Strength And Muscle Mass At The Same Time?

After you spend a bit of time researching the goal of building muscle mass, you begin to realize that the most popular method for stimulating serious muscle growth is to increase your muscles capacity to lift heavy weights through a complete range of motion. While it’s certainly not the only way to provide overload to your muscles, it’s one of the best places to start the process!

When you just start out with your weight training workouts, your body begins to adapt the unusual stress by increasing the strength of your muscles. This progression typically lasts anywhere from a few months to a few years as you being to gain strength and consequently pack on some serious muscle mass.

Based on this fact alone, Why on earth would you ever want to stop attempting to increase your strength levels?

The fact of the matter is that the goals of gaining muscle mass and gaining strength or intertwined and interrelated. If you gain strength and you begin to train with a heavier weight than you previously did, and your muscle building nutrition plan is all lined out, then you will gain muscle mass.

The human body is amazing at adapting to the stresses that you place on it. The key to constant muscle growth, is to keep it in a constant state of flux. Keep your body guessing and keep it growing by applying the principle of progressive overload.

If you hit a plateau and you just can’t seem to gain muscle mass no matter what you try. Often times switching your workouts up to a “strength focused” routine is all that you need to do to blast through the frustration and begin to build muscle.

Gain Muscle Mass And Strength By Training In The 4 – 6 Rep Range!

When it comes to increasing your strength levels, one of the most important things to consider is how to structure your weight lifting workouts. If you target too many repetitions for each set of your workout, you may build a bit of muscle mass, but you won’t necessarily increase your strength.

If you want to focus your efforts on gaining strength alone target the 4 – 6 repetition range. This is the rep range that the power lifters and strong men target. The proven strength building rep range.

Realize that a few weeks or months of this style of training may be all you need to get the “extra edge” to punch past a slow point in your muscle gain program. In fact, it’s a common practice for top level competitive bodybuilders to train for strength alone for 2 – 3 months of the year!

Just keep things in perspective and realize what your ultimate goal really is. Don’t go overboard and place too much attention on pure strength training alone, or you’ll end up looking like a power lifter!

Hit your strength focused workouts hard and heavy for a few weeks with the understanding that you can acquire more muscular strength for your traditional weight lifting workouts down the road. Keep in mind that you can take any strength gain that you achieve during this phase all the way to the muscle building bank!

Gain Muscle Mass And Strength By Allowing Your Body To Recover

Rest and recovery is huge if you want to increase either your strength or muscle mass. Your body simply will not cooperate without the right amount of attention being paid to recovery. That said, you really don’t need to get too fancy with your rest and recovery approach.

Make sure to train each of your body parts only 1 time each week. This will give your muscles a lot of time to repair the damage inflicted during your workouts and adapt by gaining strength. If you don’t heed this advice, you’ll find it incredibly difficult to gain strength consistently.

Plan your Workouts so that you don’t train all of your bigger body parts back to back. Separate all of the workouts that incorporate the same or similar muscle groups. For instance, don’t train shoulders on Monday followed by chest on Tuesday. Split it up a bit and allow your different muscle groups a chance to strengthen and grow.

Make sure to get a full nights sleep each and every night and never ever, ever train a muscle group that’s still sore form a previous workout. A day off every now and then will not hurt you in the long run.

Gain Strength And Muscle By Eating Enough Protein And Carbs

Nutrition is critical if you want to gain muscle mass and strength. Focus your efforts where you’ll get the biggest bang for your buck – muscle building protein and power packed carbs

As far a protein goes, target 1.5 – 2 grams of protein per pound of body weight per day. This is enough to allow for the rebuilding and repair necessary for muscle growth to occur. Make sure to get some form of muscle building protein into your body every 2 – 3 hours max! Whey protein isolate and concentrate are both excellent choices to help you get the protein you need to gain strength and muscle.

As far as carbohydrates are concerned, you’ll want to take in ample amounts of whole grains in order to fuel your heavy strength based workouts. If you’re following a traditional high carbohydrate muscle building diet, then take in about 60% of your calories form carbs.

If you’re following a restricted carbohydrate diet like the Anabolic Diet, then you may want to target your allotted cab intake for about an hour before you hit the gym. This will give your muscles some glucose to work with. But keep in mind that carbohydrate restricted diets are notorious for making strength based workouts harder to grind through.

In order to pack on slabs of rippling muscle mass fast there’s no better place to start than with the time tested principles listed above. By paying attention to what you eat, training intelligently, allowing for recovery and adding some strength focused variety to your training routine, you will be able to gain muscle mass and strength with ease!

Gain Muscle Mass And Strength 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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Judging by the number of times that I’ve been asked this question over the years, I assume that many, many, many aspiring bodybuilders simply do not know the answer.

Hopefully, as you’ve been reading through some of the muscle building information contained here, you’ve come to the realization that real muscle growth does not come easily!

True muscle gain results do not come as easily as simply taking expensive bodybuilding supplements, hitting the gym for 4-hour weight training workouts, or eating nothing by flaxseed oil for weeks on end.

If you too have been “suckered’ into believing any of these muscle building myths on your quest for lean muscle gain, rest assured, you’re not alone. I remember the days when I too was willing to give almost anything a try if it promised to help me gain muscle mass quickly and easily.

It simply does not exist. Period…end of story!

If you’re wondering whether or not it’s possible to gain muscle mass and lose fat, but have no idea who to believe…

Don’t despair, straight shooting help that teaches you exactly how to gain muscle mass and lose fat is on the way!

In order to dispel some of the myths surrounding muscle gain and fat loss and to help bring you into the “muscle gain light” so to speak, I’ve answered this question in-depth, with a list of things that everybody who wants to gain muscle mass and lose fat at the same time desperately needs to know!

To answer the question in a straight forward sort of way…

Yes…It’s possible to gain muscle mass and lose fat at the same time.

But there are a few caveats that must be applied any time you are training to gain muscle mass and lose fat at the same time. Are you really ready for the long winded answer that you’re about to receive? I certainly hope so. If you’ve read this far, there’s no escaping the madness so, off we go…

What Is Lean Muscle Mass Anyway?

In order to gain muscle mass and lose fat at the same time, you’ll need to adjust your perception of what muscle mass truly is. To most people, gaining muscle mass conjures up images of sleeve popping arms and ripped abdominals.

While this image is certainly not incorrect, it’s misleading at best to those of you wanting to go about building muscle at the same time that you shed unwanted body fat.

As you embark upon your quest to gain muscle mass and lose fat, those of you who really want to have “bigger muscles” may be sadly disappointed to find out that while you have gained impressive amounts of lean body mass, the actual size of your arms, legs and back has decreased significantly.

This is due to the fact that you’re losing fat from all around your body, and in it’s place packing on slabs of very dense lean muscle mass. This give and take relationship can lead to some very disappointed (and smaller) bodybuilders.

To put it another way…

Fat simply takes up more space than lean muscle mass. If you’re trying to gain muscle mass and lose fat at the same time, chances are you won’t wind up with the sleeve popping arms that you really wanted.

Before committing to a plan where you gain muscle mass and lose fat at the same time, think about what you truly want to accomplish. If it’s purely an increase in size…you need to focus your attention on building lean muscle mass first, losing body fat.

How Important Are My Nutritional Habits If I
Want To Gain Muscle Mass And Lose Fat?

If you’re trying to gain muscle mass and lose fat, you’ll be walking a razors edge. Too much of this nutrient here and too little of that one there…suddenly not only are you losing fat, but nearly all of your hard earned muscle mass! On the other hand, it’s really easy to overeat in hopes of increasing your strength and muscle mass, thereby causing you to jump two pant sizes in under a week! This is the muscle building fat loss paradox.

In order to avoid gaining unwanted fat and limit any decrease in muscle mass, you must keep your bodybuilding diet in check. This means planning what you will eat ahead of time. Deciding exactly when you will eat it, and creating solid and realistic contingency plans in case you’re ever stuck in a situation where you need to eat, but conveniently “forgot” your muscle building meals.

This also means taking the time, either weekly or daily, to prepare your muscle gaining meals. I typically prepare all of my food for the week on Sunday night. This usually takes anywhere from 1-2 hours. The best part about this is that once it’s done, it’s done for the whole week. This means that I won’t be scrambling later on in the week when I’m worn out and my muscle building guard is down!

Now that you know how important it is to schedule your meals and meal preparation time, you may be wondering exactly how many meals each day you need to plan for, exactly what each meal in comprised of and how to put it all together to gain muscle mass and lose fat as quickly as possible.

Before we dive into this topic, I would like to impress upon you the fact that everybody has unique and different needs when it comes to muscle gain and fat loss. What works well for some, may not work at all for others.

While there are a few hard and fast principles that can be applied to any muscle building fat loss situation, the application of these principles is different for everybody.

So…take in all of this great muscle gain and fat loss info and apply it to your specific situation. After training and paying close attention to your nutritional habits for a while, you should have a very good idea of how your body works and how to improve upon your bodybuilding results.

Muscle Gain Fat Loss Nutritional Outline…

• Eat 5 -7 complete but smaller meals each day (each meal should consist of protein, carbs and fat)
• Space your meals out every 2 – 3 hours throughout the day
• Drink a minimum of 1 gallon of water each day
• Include ample amounts of vegetable and fruits in each meal, or consider using a high quality   multi vitamin/multi mineral supplement

As you progress in your muscle gain and fat loss program, it becomes difficult to fight the urges of your old habits. Staying prepared and on schedule becomes your way around all of the distractions and temptations. After a while, you’ll begin to notice that you crave the structure of your nutrition and training schedule. After all…if you stick with your training and nutrition plan, you never allow yourself to let your guard down!

Here’s another little bit of bodybuilding advice that’s priceless – learn how to prepare and cook healthy nutritious muscle building meals that actually taste good!

This is by far the number one area where my muscle gain clients have a hard time. Either they really believe that they are “tough” enough to eat nothing but plan tuna and unflavored chicken breast all of the time, or they just can’t figure out how to properly season the food.

I speak from experience when I say…

“If you’re food doesn’t taste good, at some point, you will stop eating it all together. This is not a hunch or a guess, this is a fact! I’ve witnessed it time and time again…so please prepare bodybuilding fat loss meals that taste good in addition to providing your muscles with proper amounts of fresh nutrients.”

How Should I Train If I Want To
Gain Muscle Mass And Lose Fat?

In order to gain muscle mass and lose fat, you’ll need to be smart about how you spend your time in the gym.

That means no hanging out, socializing, TV. watching or any other form of time wasting, non-muscle building activity. If you set foot in the gym, you do so with only one thing on your mind…”How to stimulate the most muscle growth in the least amount of time…while also losing fat?”.

If you treat each muscle building workout like it’s your last, you’ll be surprised a how quickly your body will begin to change.

That said, training to build lean muscle mass is not rocket science.
There are a few basic muscle gain principles that I preach. In reality, these may be the only rules that you need to follow to stimulate serious muscle growth. After you’ve implemented them, ignore the “white noise” floating around out there in the muscle gain world.

No matter how badly you want to take the latest muscle building supplement or to try your friends latest “underground bodybuilding method”.

The truth of the muscle gain matter is that the basics as boring as that sounds are the key to muscle growth. All of the latest muscle gaining programs out there, contain the same principles in one form or another.

All of the latest bodybuilding supplement companies are more than willing to help educate you on how to train properly for muscle growth. Why you ask?

Because that’s what causes muscle growth…usually not their supplements, and they know it! So ignore the “white noise” at all costs, and focus on the “meat and potatoes” of muscle building.

You’ll build a very strong and muscular base from which to work. You’ll know the truth about what actually causes muscle growth, and you’ll be in a better position to decide if a particular bodybuilding supplement or training program is right for you.

Here are the only muscle gain weight training rules that you need to implement at this time:

1.) Train each body part, (legs, biceps, triceps, chest etc.), only one time per week. This is critical in the beginning and solid advice for even advanced bodybuilders. Just remember to train each body part to “failure”. To give it your all each workout. Leave nothing on the table. After all, it will be another week before you’ll have the opportunity to train that body part again.

2.) Limit each of your weight lifting workouts to 20 – 30 minutes max!

This is the right amount of time for an intense muscle building workout. Do not go over the 20 – 30 minute time frame. If you do, not only are you wasting your precious time, but you’re defeating the purpose of the workout in the first place.

In my opinion, if you’re training for longer periods than this, you’re not stimulating muscle growth. If performed correctly, a 20 – 30 minute muscle gain workout, should be all that you can take! You should not be able to train at that intensity for any longer than that!

Get in, get out, and get on with your life!

3.) When planning your muscle gain workout schedule, focus on only two body parts each workout. This is all you’ll have time for, so get it through your thick skull right now!

4.) When you lift weights, use a weight that is heavy enough to perform only 4-8 repetitions… but each repetition with good weight lifting form.

This is the proven muscle building rep range. Too light and you’ll not stimulate muscle growth, too few reps, and you’ll get the same result. Think heavy weights moving in a controlled manner. No bouncing the bar, swinging the weights around or any of the bad techniques that you may have already picked up.

If put all of these fat burning muscle building tips to use, you will begin to gain muscle mass and lose fat quickly and naturally in very little time. If you stick with it for the long haul you’ll be able to really make some amazing changes in the way your body looks and feels.

Gain Muscle Mass And Lose Fat 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 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?

How To Gain Muscle Mass 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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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

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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.

Alternating Dumbbell Curl 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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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.

Dumbbell Bench 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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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.

Growth Stimulating Deltoid 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!

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.

Chest Dips For Maximum Pec Development 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!

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!

How To Burn Fat Gain 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!

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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.

Burn Fat Diet 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!

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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!

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!

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!

Gain Muscle Mass With More Great Tips:

1. Build Chest Muscle Fast! If you want to build chest muscle fast, you need...

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!

Build Big Biceps With Compound 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!

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!

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.

A Few Bodybuilding Workout 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!

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..