How To Properly Build Muscle and Put On Size In The Gym

First of all, it is important to have a goal - weight training is good for increasing strength, adding more bulk to your frame, or toning existing muscle. This article will focus on the techniques needed to build MASS. In order to build mass, it is essential to damage existing muscle in order for it to be repaired. Given the right stimulus, the body is incredibly efficient at repairing itself, new tissue is often stronger and healthier. Here are 


some essential tips for piling on the muscle:  


1) Feed your muscles. Muscle needs protein order to grow; a high protein diet will ensure that you get maximum growth from your muscles. Lean red meats are a good source of protein and also contain other nutrients essential for muscle growth. It is better to eat little and often as opposed to larger meals less frequently, it is also a good idea to have meals prepared prior to your workout, or to have a protein shake handy - this will prevent snacking. Your diet should also include quality calories, vitamins, good fats, minerals and lots of water.  


2) Stick to a plan Firstly, identify your goal - getting "bigger" is simply not specific enough, how big do you want to be? Why not identify a target weight, or chest measurement? Making your goal specific will ensure that you have something to aim for, something against which you can measure your performance. Once you have decided on a goal, you need to then formulate a plan which will enable you to achieve it. Most gyms will be able to help you with a routine which will help you achieve your goals, but unless you can afford a personal trainer, it is up to you to follow it. It is easy to deviate from your plans, doing so can lead to setbacks and also cause you to lose motivation altogether. Firstly, you will need to give your plan time to work; you will not see results overnight, building muscle takes time. Some muscle building magazines will tell you the latest "killer abs" exercises, or "how to build massive biceps" but hopping from system to system will not get you anywhere. This is why it is important to stick to your plan.  


3) Core muscle building exercises It makes sense to target the stronger, larger muscles when aiming to increase your muscle mass. It is possible to build a lot of muscle using only the following exercises: Squat, bench press and wide grip pull up. Using these methods will help you build strength and muscle mass in primary and secondary muscle groups. Squats target quadriceps, hamstrings and glutes, the bench press will target your entire chest (pectorals,) triceps and front shoulders (deltoids.) The wide chin grip pull up focuses on lats, but also targets the entire upper back, biceps and forearms. These exercises should be the foundation of your weight training routine, they target a wide range of muscle groups and you will see results much faster.  


4) Master the techniques Before you add an extra 20kg to the bar, are you at risk of injuring yourself? To get the most out of your session you must ensure you are lifting correctly. Your muscles learn correct movement through repetition; this is why it is advisable for new gym members' not to begin with heavy weights. Bad habits lead to bad technique which can lead to injury. If you are not sure whether you are lifting a weight correctly or it does not feel right, you should seek advice from someone more experienced. For example, you often see people arching their back struggling to bench a massive weight - this is a bad technique that must be unlearned in order to progress. If you perform your lifts correctly, your muscles will learn the correct techniques and you will benefit more from your training.  


5) Train hard Building muscle is not a walk in the park; it is going to be hard work. You must train with intensity in order to gain the maximum benefit from your training.  

6) Use free weights Most gyms have a combination of free weights and resistance machines, it is essential to use free weights wherever possible. Free weights require a greater range of motion than most resistance machines; therefore, using them makes better use of primary and secondary muscle groups. This, in turn, will build compound mass because it increases the number of muscles used in training.  


7) Identify your weaknesses Under developed muscle groups often show growth quicker than those which are more developed. With experience, you will be able to identify your weaker areas and target them with specific exercises. 


Check out the video below for Bodybuilding Basics Information.

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10 Best Exercise Tips - 4

31. Whenever you can, lean against a wall with your hands flattened against the wall and in such a way that your face is very close to the wall. Then use you hands to push your body away from the wall. Do this two or three times at a stretch.


32. Tuck in your tummy whenever you walk. Get that proper gait. And the best way for that is to tuck in your tummy and inflate your chest. Do not let your tummy hang above your belt line like some unruly layer of flesh. Bring it under the belt.Each time you tuck in your tummy, you will feel the pressure on the muscles of your stomach. This tightening and loosening of these muscles is even better than stomach crunches.


33. While making telephone calls try walking up and down.


34. Select an exercise pattern to suit your life style. All f us have different life styles and professions so there is no sense in trying to follow the book strictly. Try and follow an exercise routine that is suitable for you. You have to understand that even more important than the exercise itself is sticking to it. So unless you choose something that can suit your life style, you are not going to stick on to it.


35. Try to get somebody to exercise along with you. But it should be somebody committed or else your interest might dwindle. This is indeed an excellent idea. One of the advantages of getting a committed person t exercise with you is that it keeps you going.

36. When you do notice a change, reward yourself. When I say reward I do not mean go for some goodies like chocolates or sweets. Maybe you could go for a movie or buy yourself something like a new dress or a trinket. This is something that can keep you going. It is a good idea to save on the money that you wanted to spend on ice creams and chocolates and then treat your self to something more substantial.


37. Check your weight before you start the routine and keep checking for changes but do not expect a radical change immediately, it might be one or two weeks before you notice some change. However it is crucial that you continue to monitor your weight. You may bear in mind the fact that even a few pounds loss is a big achievement.

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Bodybuilding (Muscle Building) Questions - #3

There's a lot of talk about creatine, is it any good?
Yes it is good, it's very good. Creatine increases energy production in the muscle cells so you can lift heavier and for longer. Creatine helps you to quickly gain weight making you stronger, and the more you can lift means the more muscle fibres you can stimulate for muscle growth. It pulls fluid into the muscle cells making you look bigger.




What type of protein powder is the best?
There is no real best when it comes to protein powders but Whey protein isolate (WPI) is a fast acting protein and is better than whey protein concentrate because it is purer and has a higher BV (biological value) around 170 compared to 104 for the concentrate which means that the WPI can be used more efficiently by the body. The higher the BV the better. Egg Protein has a BV of 100. Milk protein i.e. whey and casein has a BV of 85 and Beef Proteins about 75.


When should I take protein shakes?
You should take protein shakes (whey protein) before and after a training session i.e. about 30 minutes before and within 1 hour after. You can take a casein protein last thing at night for a steady flow of amino acids for growth and repair while you sleep. On non-training days you can take the whey protein anytime.


Should I eat anything before bed?
You should not eat anything before bed because it could keep you awake all night, especially if you eat a carbohydrate food. Having said that, you can take a casein protein supplement without your sleep being affected.


How can I speed up recovery?
You can speed up recovery by taking a creatine supplement immediately after a workout and about 40 minutes later take a whey protein supplement, then within an hour after that have a highly nutritious real meal supplemented with vitamins and minerals. Vitamin c and e is great for fast recovery.

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Bodybuilding (Muscle Building) Questions - #2

Should I warm up?
Yes you should warm up, it is very important that you do, but just don't spend half the day doing so. A few light muscle stretches followed by a couple of light sets of the first exercise you are going to do that day. Then stretch again in between those light sets.




Should I stretch between sets?
You should stretch between sets on your first exercise only. Don't over do the stretching, the idea is to loosen up muscle for heavy lifts, not burn out muscle before you execute heavy lifts.




Should I workout at home or join a gym?
It's a matter of personal preference really. Do you like the gym atmosphere or would you rather the privacy of your own home. 3 questions to consider: Can you really concentrate at home to lift really heavy? have you someone there to help? Have you got enough weights and equipment? If you've answered yes then maybe you could train at home for a while and see how you get on, otherwise I think the gym would be a better option for you.




Do I need a fitness trainer?
You could consider a fitness trainer if you find that no matter what you try to do, you are not getting the results you desire. If you find that you cannot concentrate on your workouts then you could consider hiring a personal trainer for a time.




What supplements do I need for muscle building?
If your diet is perfect then you don't really need supplements to support muscle building, but whose diet is absolutely perfect? When it comes to supplements I find that the basics are great like Whey and casein protein powders, creatine, multivitamin/minerals, vitamin c, Vitamin e and zinc. There are "super supplements" available that you could try out for 8 to 12 weeks but I like to stick to the basics. How far you want to take supplementation depends on the individual's goals.

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Cardiovascular Exercise Basics (Vol. - 2)

Know Your Target Heart Rate Zones


Measure your resting heart rate first. You can do this now if you’ve been sitting and relaxing for some time. If not, the best time to measure your resting heart rate is first thing in the morning upon waking. To measure your resting heart rate, you need a watch with a second hand. Find your pulse. I use my right index finger and find the pulse directly under my left jaw bone. Count the number of pulses in 60 seconds. That is your resting heart rate. Write it down.


Now you need to estimate your maximum heart rate. The easiest way to do this is to subtract your age from 220. Maximum heart rate equals 220 – Your Age.


Some more calculations and you will have your target heart rate zones for medium intensity steady state cardio…
· 
Reserve = Maximum Heart Rate – Resting Heart Rate


60% of your Reserve = Lower Target
80% of your Reserve = Higher Target
Lower Range = Resting Heart Rate + Lower Target
Higher Range = Resting Heart Rate + Higher Target
Go through the calculations above and write them down as you go.


Here’s another example:


Reserve = 191 – 60 = 131
Lower Target = 131 x 0.60 = 79
Higher Target = 131 x 0.80 = 105
Lower Range = 60 + 79 = 139
Higher Range = 60 + 105 = 165


So, my target heart range zone for medium intensity cardio is 139 beats per minute to 165 beats per minute. I would use a heart rate monitor to ensure I stay within those target zones throughout my cardio session…

Heart Rate Devices In Market


A heart rate watch allows you to monitor your heart rate throughout a cardio session. A heart rate watch also tracks the number of calories which you have burned along with other important pieces of information. The best thing about a heart rate device is the fact that it gives you a common point of reference between activities. You don’t need those fancy machines telling you how many calories you have burned. Some machines will grossly overestimate while others will tell you you’ve burned next to nothing. You don’t need to use the displays on machines when you have a heart rate monitor. You can go jogging one day, swimming the next, cycling the next, and you’ll be able to compare what you’ve done between all activities with a heart rate watch. You can’t do that any other way! You need a heart rate watch to ensure you stay within your target zones throughout your cardio session. This makes it very easy for you.

Approved Activities for your Heart


Its highly recommend you alternate cardio sessions between a few different machines or a few different activities. 2 to 3 different activities should do the trick and will keep your body from adapting. If you need a good list of cardiovascular activities that keep your cardio workouts fun, challenging, and interesting, please see the list below.


Rowing Machine

Elliptical Trainers

Treadmill

Stepper Machine

Spinning Cycle

Recumbent Bike 

The machines shown are not the only activities you can do. Machines in your home are very convenient and allow you to do your cardio workouts at any time. They are very helpful! But you’ll probably want to get outside with the fresh air and sun every now and then. Outside activities keep cardio fun and interesting!


Here are some other great cardio activities :


Rowing
Climbing Stairs
Jogging
Running
Walking
Swimming
Cycling
Roller Blading
Jumping Rope
Skiing


Any of the above activities are great cardiovascular activities. Have fun with them.

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Cardiovascular Exercise Basics (Vol. - 1)

Cardiovascular exercise is one of the most important types of exercise that you can do. Yet, I see the so called “experts” tells people they don’t need to do cardio if they want to gain maximum amounts of muscle. Please do not listen to those people! You need to include at least 3 cardio sessions per week into your program for at least 30 minutes each session up to a maximum of 1 hour per session. You can increase/decrease cardio as needed to continue progress. Cardio is a requirement of the Fitness Program because it’s important foryou and your health. If you choose not to do cardio, you are making a huge mistake! Cardio keeps you healthy, helps you recover faster from workouts, increases your appetite, increases your energy throughout the day, burns extra body fat, and more! There’s just too many awesome benefits not to include cardio in your program.


3.1. Types of Cardio


I divide cardio into 4 different types. These are my definitions as others may divide cardio into other categories…
  
Low intensity, steady state
Medium intensity steady state
High intensity steady state
High intensity interval training (HIIT)




I highly recommend medium intensity steady state cardio along with some high intensity interval training when needed. In order to perform medium intensity steady state cardio, you need to know your target heart rate zones for the medium intensity range. You also need to know how to easily monitor your heart rate throughout a cardio session. 

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Weight Lifting Basics ( Level - 3)

A Proper Rep :


There are four parts of each rep that you do for any given exercise. Would you like to know what they are?


1. Lifting portion also known as the positive or concentric portion of a rep.


2. Peak contraction at the very top of each rep.


3. Lowering portion also known as the negative or eccentric portion of a rep.


4. Full stretch at the very bottom of each rep.

It’s a must that you do each rep with proper form. Do not stop short on the peak contraction, and do not stop short on the full stretch. Lift forcefully and lower the weight under control. The negative portion of each rep is the most important, but each part of every rep is very important. Have you ever seen someone do Pull Ups?


Most people stop short of a peak contraction and stop short of the full stretch and never get their chin above the bar. They are cheating on each rep because it’s easier that way. But they’re only fooling themselves because they’re not getting the full benefit of the exercise! Ensure that you concentrate on each and every rep. Do not cheat on your reps. Progress will be much faster when you perform reps properly. Reap the benefits of each and every rep when you use proper form.

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Weight Lifting Basics ( Level - 4)

Warming Up Properly


Warming up before a workout and before each exercise is vital to your success! You will greatly decrease your risk of injury and you’ll increase your performance in the gym. You’ll be able to lift heavier weights throughout your workout, which will lead to faster results and bigger changes when you look in the mirror. There are two different warm ups that you’re going to need to do.First: a pre workout warm up is required before you touch any weights. Second: specific exercise warm ups need to be done to get you acclimated to a new exercise.

For the pre workout warm up, spend about 5 minutes on any cardio machine or cardiovascular activity such as jogging. Then do some jumping jacks followed by some body weight squats and push ups. For specific exercise warm ups, you need to follow these guidelines:


1. Never do more reps for a warm up set than the target number of reps for a working set. If you are going to be doing 10 reps on a working set, do not perform over 10 reps on a warm up set as an example.


2. Decrease the number of reps in each successive warm up set while increasing the weight.


3. Do more warm up sets at the beginning of your workout and less as you progress through your workout. Specific exercise warm ups are a requirement. You need to slowly increase the weight during warm up sets and allow your body to become acclimated to the new exercise before jumping straight into heavy weights.


Warm ups are very important so please treat them that way. Take your time and ensure you are warm before continuing with your workout.

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Weight Lifting Basics ( Level - 2 )

The Best Exercises


Later in this manual, you’re going to find the Basic WLC Program weight lifting workout. The workout program uses only the best weight lifting exercises for building muscle and strength:


1: The Squat

2: The Deadlift

3: The Bench Press

4: The Pendlay Row

5: The Overhead Press

6: The Chin Up

7: The Dip

8: The Calf Raise

9: The Curl

10: The Extension

One of the best things you can do is to spend some time learning how to do these exercises properly. No one spends the time learning the exercises and many people waste years of progress. I’ve been there! Take it from someone who learned the hard way. Take your time studying the exercises, practicing, and learning how to do them properly. I really can’t stress this enough. You can start this program and take your time learning the exercises. This program was developed to help you learn the proper methods for lifting weights. Do not get in a hurry. Take your time and perfect your form.

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Weight Lifting Basics ( Level - 1 )

Required Equipment


In order to perform the Basic Weight Lifting Program, you’re going to need access to some basic weight lifting equipment. I’m going to show you what you need :


(1) Power Rack
A good power rack is a must! This is the center piece of any gym. A good power rack will have a chin up bar and possibly dip bars. A power rack provides you with everything you need to work out safely. You don’t need a workout partner. You don’t need a spotter. Spotter bars are included with every power rack. See the power rack in the image to the left. I’ve searched for the best power rack I can find that doesn’t cost thousands of dollars.

(2) Adjustable Bench
You will need a good adjustable bench that you can slide in and out of your power rack. You’ll need the bench to perform some of the best exercises.

(3) Olympic Barbell Sets
You need at least one 300 pound Olympic barbell set. I personally like to have two so I don’t have to move the bar from inside the power rack to outside the power rack. You’ll save a lot of time and energy if you get two barbells and lots of extra weight plates. Most commercial gyms will have plenty of barbells and weights.If you are building a home gym, I highly recommend two barbells and lots of extra weight plates. 

(4) Adjustable Dumbbell Set
You’re going to need a good set of adjustable dumbbells. I made a huge mistake building my home gym and went with fixed dumbbells. They take up too much space and cost entirely too much.

That’s all the equipment you need to get started correctly with weight lifting. There’s no need to waste money on useless machines or any other useless equipment. A home gym will initially cost you more but will save you thousands per year in gym membership fees, gas costs, and wear and tear on your vehicle. A home gym is more convenient and saves you so much time!

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8 Important things to do for maximum muscle gain

1) Train With Weights and Focus On Freeweight, Compound Movements.
While "train with weights" may seem like an obvious point, you'd be surprised at how many people believe that they can make significant muscular gains using only body weight exercises. If you want to make solid, noteworthy gains in muscle size and strength, you absolutely must train with weights. While body weight exercises can help you achieve some modest results to start off with, these gains will eventually plateau and your progress will come to a grinding halt. The plain fact of the matter is that nothing can come close to the overall anabolic effect of heavy, compound, free weight exercises. What is a compound exercise, you ask? A compound exercise is any lift that stimulates more than one major muscle group at a time. Examples of these lifts are the squat, deadlift, bench press, chin up,
barbell row, overhead press, dip and lunge. Compound movements allow you to handle the most weight and will stimulate the greatest amount of total muscle fibers. If you are looking to pack on some serious muscular weight, you absolutely must make these basic compound movements the cornerstone of your routine.


2) Be Prepared To Train Hard.
If you think that building muscle is a complete walk in the park, you're in for a huge disappointment! One of the biggest factors that separates those who make modest gains from those who make serious gains is their level of training intensity. The reality is that most people just plain don't train hard enough. In order to stimulate your muscle fibers to their utmost potential, you must be willing to take every set you perform in the gym to the point of muscular failure.


Muscular Failure: The point at which no further repetitions can be completed using proper form. Training to failure requires alot of discipline and you absolutely must be willing to drive through the pain barriers it takes to get there. Remember, your body does not want to build muscle mass! When it comes to the overall survival of your body as an organism, piling on slabs of excess muscle tissue is quite low on the priority list. You must force your body to build muscle! Submaximal training intensity will leave you with submaximal results, plain and simple.


3) Track Your Progress In The Gym From Week To Week.
This muscle-building technique is absolutely critical to your success. If there's one thing that I want you to take away from this book, that is it. Our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to protect against any possible future threat. Therefore, in order to make continual gains in muscle size and strength, you must focus on progressing in the gym from week to week. This could mean performing 1 or 2 more reps for each exercise or adding more weight to the bar. Don't try to improve by leaps and bounds every time you workout, but rather focus on making small, steady increases. Over the course of a few months, those small increases will add up more than you think, and your body will continually adapt and grow to the ever increasing stress.


4) Avoid Overtraining.
Overtraining is your number one enemy when it comes to building muscle size and strength. When most people begin a workout program, they are stuck with the misguided notion that more is better. They naturally assume that the more time they spend in the gym, the better results they will achieve. And who could blame them? In most aspects of life this basic logic seems to hold true. The more time we spend trying to reach a certain goal, the faster we tend to reach it.
When it comes to building muscle, nothing could be farther from the truth! If you spend too much time in the gym, you will actually take yourself farther away from your goals rather than closer to them. Remember, your muscles do not grow in the gym. They grow out of the gym, while you are resting and eating. Recovery is absolutely vital to the muscle growth process. If you don't provide your body with the proper recovery time in between workouts, your muscles will never have a chance to grow. Overtraining will also decrease your energy levels and will promote an increase in certain hormones that stimulate muscular breakdown.


5) Eat More Frequently.
The main area where most people fail miserably on their muscle-building mission is on the all too important task of proper nutrition. Training with weights is only half of the equation! You break down your muscle fibers in the gym, but if you don't provide your body with the proper nutrients at the proper times, the muscle growth process will be next to impossible. You wouldn't be able to build a house without bricks, and building muscle is no different. Nutrition is just as important as what you accomplish in the gym, and it's very important that you keep this in mind at all times. The most important concept when it comes to proper nutrition is meal frequency. If you want to build the greatest amount of muscle mass that you possibly can, you must consume a small meal at least every 2-3 hours. If you fail to do so, your body will enter into a "starvation mode". The body treats this lack of food as a potential threat to its survival and will begin literally eating away at your muscles in order to obtain a source of protein. This process is known as "muscle catabolism", and if you're looking for serious results you must avoid it like the plague! Eating every 2-3 hours will to prevent this from happening.


6) Increase Your Protein Intake.
Of the 3 major nutrients (protein, carbohydrates and fats) protein is without a doubt the most important for those who are looking to gain muscle size and strength. Protein is found in literally every single one of the 30 trillion cells that your body is made up and its main role is to build and repair bodily tissues. Without sufficient protein intake, it will be physically impossible for your body to synthesize a significant amount of muscle mass. If your body were a house, think of protein as the bricks. You can obtain protein from a variety of foods including fish, poultry, eggs, beef, milk, peanut butter and cottage cheese. Every meal that you eat should contain around 30-40 grams of protein. How much protein is enough? A general guideline is to consume 1-1.5 grams of protein per pound of body weight. If you weigh 145 pounds, you should be consuming 145-218 grams of protein daily.


7) Increase Your Water Intake.
Most people say that they drink plenty of water, but how many actually do? Pay close attention to the amount of water you drink each day, and you may be surprised at how little you actually consume. If you want a simple, easy and highly effective way to maximize your muscle gains, drinking more water is it. Water plays so many vital roles in the body and its importance cannot be overstated. In fact, your muscles alone are made up of 70% water! Not only will drinking more water cause your muscles to appear fuller and more vascular, but it will also increase your strength as well. Research has shown that merely a 3-4% drop in your body's water levels can impact muscle contractions by 10-20%! Not only does water play a very important role in muscle performance and growth, but it also contributes to overall health in numerous ways.


- Aids in the digestion process.
- Lubricates the joints.
- Transports important nutrients around the body.


This is just to name a small few! Aim to consume 0.6 ounces for every pound of bodyweight
each day.


8) Be Consistent!
Consistency is everything. Those who make the greatest gains in muscular size and strength are the ones who are able to implement the proper techniques on a highly consistent basis. Simply knowing is not enough, you must apply! Building muscle is a result of the cumulative effect of small steps. Sure, performing 1 extra rep on your bench press will not make a huge difference to your overall results, and neither will consuming a single meal. However, over the long haul, all of those extra reps you perform and all of those small meals you consume will decide your overall success. If you work hard and complete all of your muscle-building tasks in a consistent fashion, all of those individual steps will equate to massive gains in overall size and strength. It is those who are willing to persevere that will succeed. It is those who are willing to rise above laziness that will end up with impressive results. I mean let's face it, everyone wants to be strong and muscular. If this is the case, why isn't everyone strong and muscular? It's because only certain people have the proper drive and motivation that it takes to get there.

Check out this muscle building video for skinny guys :

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