Archive for November, 2011
How To Build Nice Muscle Tone And Attractive Muscular Body
Most people know that they need to lift weight build muscles. However many just want to have nice muscle tone and an attractive but not too muscular body as they do not want big muscles. So they just lift light weights with high repetitions. Well it is not going to work. To have nice muscle tone you will have to build some muscles right? So you will have to lift heavy to force your muscles to grow. Once you are satisfied with the size of your muscles you will then need to cut your body fats for your muscles to show up well and that means nice muscle tone.
You need to have a solid commitment and knowledge to get nice muscle tone and build an attractive muscular body. Here are some muscle building tips. Before you commence weight training remember to warm up and as well as doing some stretching exercises.
1.Train Your Muscle With Free Weights
Machines will have its uses but for a start concentrate on free weights. That means work almost exclusively with barbells and dumb bells. Free weights recruit many stabilizing muscles for balance and control. That means you will work a lot more muscle parts other than the intended ones. That will give rise to little bumps striations and definitions all over your body instead of one huge lump of muscle on your intended muscle. Because of the extra stimulant created your muscles grow faster too. Why else do you think all professional body builders almost exclusively use free weights?
2.Train With Compound Exercises
Incorporate as many compound exercises as possible to your routines. Compound exercises are exercises that involve 2 or more joint movements. Because they utilize more joints which means greater muscle mass are involved. Greater muscle mass means heavier weights. Heavier weights mean encouragement of greater muscle growth. More muscle growth means more tone to your muscles.Some excellent compound exercises are the Squat Deadlift Chin ups Dips Bench press Barbell Press Lunges BentOver Barbell Row…etc.
3.Train Intensively But Do Not Over Train
You must train intensively for your muscle to grow. Try to do more reps or add more weight than the previous session or else your muscles will think actually muscles don’t think they adapt “Ah… we’ve done that. Nothing new so no need to grow bigger and stronger.” That being the case you will wreck your chances of attaining an attractive muscular body.
Because of this it is important that every time you train hard you give your body time to recover as it has suffered strains and actually sustained many small scarring. Contrary to popular belief your muscles grow when you rest especially when you sleep and not in the gym. So sleep at least 8 hours a day. Also do not train everyday or work the same muscle group more than once or twice a week. If your training was vigorous enough do no more than an hour per session.
Try not to do cardio work on the same day as your weight lifting work. In fact during the muscle building phase you should do less cardio work as aerobic exercises burn muscles. You can increase your cardio work at cutting body fat phase so as to lose body fat in order for your muscle tone to show up nicely.
4.Technique And Form
This is the most neglected fundamental of bodybuilding. Everywhere everyday you will see people using wrong forms and techniques. This not only compromises your growth it will also make you susceptible to injuries sometimes even permanently putting you out of the gym.
Wrong form occurs usually when people try to lift weights that are too heavy whether out of vanity or ignorance. As a guide always lift with strict focus on the muscle you intend to build for that exercise. Feel it contract and extend. Lift the weights deliberately and slowly. Never ever swing your weights up especially when doing bicep curls or the military press.
5.Perform Lower Body Exercises
This is what most people don’t realize. Your lower body makes up 6070 of your musculature. If you don’t train them not only will you look spiderlegged your entire body will not grow as quickly and as large. Don’t think that you can hide those skinny limbs in pants!
Most people do not train their legs because squats dead lifts and lunges can be very gruelling exercises. But it is precisely because of such intensity that you will produce more growth hormones when you sleep and overall muscular development is stimulated. Your body shape will also be more balanced and therefore more attractive.
Do read up more to understand how your muscles work and then work on it so that in no time you will be a proud owner of a well tone attractive muscular body.
About the writer:nbsp;nbsp;1000s of Affordable HealthMedicalFitness and Beauty Products hereChristianWorldPages.comWorldChristianPages.comWorldCancerPages.comandWorldAutismPages.com
How To Build Muscle As Fast As Possible
Building muscle fast requires really heavy lifting but it also requires smart workouts and meal plans. We’ll go over each of these in the following paragraphs. A muscle grows only when it has to. Muscles grow as a consequence of overloading them and then allowing them sufficient rest and providing them sufficient nutrition so that they can adapt to the stresses put on them. As a practical matter this means that you should exercise each muscle group a maximum of twice per week. When you really stress a muscle you may even want to work out once per week. Muscles need a lot of time to recover after High Intensity Training HIT of this nature. Here’s the workout routine:
Day 1
- Squats 45 sets 1012 reps. Slow and deliberate. Full squats.
- Hamstring curls 3 sets 15 reps.
- Calf presses 3 sets 20 reps.
- Tricep extensions 3 sets 10 reps.
- Barbell curls 3 sets 10 reps.
That’s it for Day 1. Day 2 is rest.
Day 3
- Bench press 45 sets 610 reps. No bouncing EVER.
- Bent Rows 45 sets 610 reps. Feel the weight. Round the shoulders at the bottom really squeeze the shoulder blades together at the top.
- Shoulder press 3 sets 10 reps.
Day 4 is rest.
Day 5
- Repeat Day 1. You can substitute stifflegged deadlifts for the hamstring curls and you can do variations on the arm exercises.
Days 6 amp; 7 are for rest.
Day 8 Day 1 of the following week
- Repeat Day 3. You can substitute Lat pulldowns for the Bent Rows.
Day 9 is for rest.
Day 10
- Repeat Day 1.
And so on. This routine is merely alternating “Arm and Leg day” with “Torso day” with each getting in at least one workout per week. This program gives you the opportunity to really blast your torso in the first week since you’re only training it one day for the entire week. You can also train really heavy on your squats which is the most important exercise you can do. In fact if you only did one exercise at all it should be the squat. Squats stimulate not only the quadriceps hamstrings and glutes but they also stimulate muscle growth throughout the body. There are so many stabilizing muscles that are directly stressed by squats that you’d be hardpressed to find a better overall exercise. Additionally it’s been shown that heavy squats actually trigger a musclebuilding response in the body. In short you’ll gain muscle all over simply by doing heavy squats. That’s the exercise program. Each of these routines should take no more than 3045 minutes to complete. Now onto the nutrition program. Vince Gironda the “Iron Guru” held the belief that bodybuilding was 80 percent nutrition. I won’t go that far. But I will say that training without good nutrition is pointless just as good nutrition with no training is useless! You CAN however trigger an anabolic response with proper nutrition. The key is keeping a positive nitrogen balance in the bloodstream. This means that you have to eat highprotein low carb meals every 23 hours. DON’T WORRY ABOUT THE FAT. You’ll also need to intake a LOT of supplements. There are a whole host of supplements that you need to take to effect this anabolic response. Remember your muscles only grow if they have to. You can help this along by supplying them with the nutrients they need. Here’s the program:
Breakfast
- Mix up 46 eggs
- 8 oz half and half
- 8 oz whole milk
- 8 oz steak or other beef
Snack
- Mix up 46 eggs
- 8 oz half and half
- 8 oz whole milk
- MetRx packet
Lunch
- 1 pound hamburger
- Mixed green salad or raw veggies
- 4 oz cheese
Snack
- Mix up 46 eggs
- 8 oz half and half
- 8 oz whole milk
- MetRx packet
Dinner
- 1 pound steak or roast
- Steamed veggies
- 4 oz cheese
Snack
- Mix up 46 eggs
- 8 oz half and half
- 8 oz whole milk
- MetRx packet
Supplementation with every meal and snack
- 10 dessicated liver tablets
- 5 yeast tablets
- 4 raw orchictissue tablets
- 6 amino acid tablets ariginine and ornithine
As you can see this is a superhigh protein low carb meal plan with a LOT of supplementation! All of this is geared toward putting your metabolism in an anabolic musclebuilding state. You should follow the exercise and meal plans laid out above for no more than 46 weeks. Sometimes you can see gains in as little as 2 weeks on this program! Generally speaking once you gain 25 pounds of muscle you’ll want to go on a less extreme diet plan and change up your exercise plan to do a few more sets per body part with more reps per set. Why? Your body adapts to each type of stress you put upon it. Constantly changing things up “confuses” your body and because it always seeks to adapt to the stress continuously grows. Also by switching up the exercise regimen you’ll be promoting different aspects of muscle growth muscles grow in various ways: the parts of the cells grow in number and in size both require different training stresses. In summary then you will constantly cycle through this extreme training and diet plan you’ll move off it after several weeks then you’ll go to higher volume but less intense workouts for several months then you’ll return to this musclebuilding phase. It’s a cyclical or phased approach. Here’s to your bodybuilding success!
About the writer: Bill Davis author of the soontobereleased “Stair Step Method” can help you achieve your bodybuilding and bodysculpting goals.
Hey Muscle Guy! Here Are Muscle Mass Building Workouts To Go For
If you can’t see your muscles in the arms and abs missing out on the best muscle building supplement or the magical fitness routine may not be the problem.
Do you want to know what the real problem is?
Blame your frame of mind. Come to think of it torching those flab and fats may be a long standing and boring process. A lot of people would attest to that and none seem to enjoy working out without seeing results. Given these chains of thoughts muscle building definitely requires significant amount of time dedication and hard work. Take the right steps every single day and in time you’ll ultimately carve out the body you’ve longed to achieve. But if you often wander off from your muscle mass building workouts program few times you’ll probably never see a ray of sunshine a toned and muscular body.
Here are some of muscle mass building workouts that provide the benefits of excellent stamina flexibility core power and bigger muscles.
1. Renegade Reverse Fly
If you’re aiming to employ simple muscle mass building workouts that can be done at home then this exercise is just right for you. The renegade reverse fly does not need specialized equipment to get you started with your routine. All you need are dumbbells and the knowledge of doing the right stance as you commence the exercise. Here is a perfect guide: First presume a push up position with the body giving more weight on the hands and the dumbbells underneath. Next you need to spread your feet in a wider angle and as you do so try to squeeze your glutes and abs. This is called reverse fly as the exercise requires extending an arm out to one side and tower it. Use the other side of your arm to serve as support to the whole body as you raise one arm with weights. Remember you should keep your hips forward as you raise and lower your arm.
2. Chair Rowing
This is one of the best isotonic exercises that are fashioned to workout more than one muscle group at a time. This kind of muscle building exercise targets the chest and the shoulders. All you need are two chairs with backs of each facing each other. With dumbbells in hand lie on the floor and grip the weights with hands shoulderwidth apart and your arms straight. As you keep your heels on the floor you need to rise in the seat until your body is straight. Most of the support is on the hands and heels. So you have to ensure that you are in a proper position. Next pull up the dumbbells until it touches the chest and repeat the routine.
3. Dumbbell Squat Thrust
Start the exercise in a standing position with dumbbells on both hands. Next go to a squat position until the weights touch the floor. With both hands playing as support kick both of your legs behind you into a push up position. Once done reverse the move from a squat position to a stand up position. This type of routine builds muscles in the core and strengthens the legs.
About the writer:nbsp;nbsp;STOP!
Breaking News at Turbulence Training
Long slow boring cardio is NOT the best fat loss program to increase your metabolism and burn belly fat!
Find out the REAL killer workouts you can do in the privacy of your own home in 45 minutes or less that will give you 6pack abs in only 12 weeks at Turbulence Training