Browsing: Build Muscle

The Many Benefits of Strength Training

It has been accepted knowledge for some time in the fitness industry that strength training, also called resistance training, is an essential component in any fitness regime. Here are some of the major benefits of incorporating strength training into your exercise routine.

Benefits of strength training

Strength training has many benefits including:

  • Improved muscle strength and tone – to protect your joints from injury. It also helps you maintain flexibility and balance and helps you remain independent as you age.
  • Weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more kilojoules when at rest.
  • Greater stamina – as you grow stronger, you will not get tired as easily.
  • Prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression and obesity.
  • Pain management.
  • Improved mobility and balance.
  • Improved posture.
  • Decreased risk of injury.
  • Increased bone density and strength and reduced risk of osteoporosis.
  • Reduced body fat.
  • Improved sense of wellbeing – resistance training can boost your self-confidence, improve your body image and reduce the risk of depression.
  • A better night's sleep and avoidance of insomnia.
  • Increased self-esteem.
  • Enhanced performance of everyday tasks. (source: Better Health)

The relationship between muscle development and reduced body fat is particularly interesting. Basically, the more muscle you have, the higher your metabolism and there before the more fat you burn. Strength training improves fat burning because:

  • you metabolize more quickly in the day or two following a workout, when your muscles are repairing themselves (this is the time you may experience DOMS – Delayed Onset Muscle Soreness. type of soreness because I can almost actively feel the improved metabolism and fat burning occurring), and
  • just simply having muscle improves your metabolism.

This article in The Age newspaper adds a further dimension to the argument, suggesting that strength training – exercising our muscles – releases chemicals called “myokines, which have a range of benefits including reducing the low level inflammation in the body thought to contribute to heart disease , type 2 diabetes and Alzheimer's – and possibly working as tumor suppressants “. The research is new, as I understand it, but promising.

Whichever way you look at it, strength training can only do you good. There used to be a view that if women lifted heavy weights, they would look 'bulky' or 'manly'. This misguided view is in fact quite disrespectful. As I've noted elsewhere, diet is the major factor in stripping body fat to expound that degree of muscle mass, and it takes in some cases YEARS of hard work to achieve a body-builder type physique. The suggestion that a woman may lift a few dumbbells a couple of times a week and accidentally wind up 'bulky' is ludicrous. In fact, a moderate amount of muscle mass is what is more likely to happen, and with a low (ish) amount of body fat you're far more likely to end up with a slimmer, more 'toned' looking version of yourself.

Of course we need to be careful about presenting almost-perfect bodies as something to aspire to, because the reality is that our genetics play a big part in determining overall body shape and composition. Two people who have identical training regimes and diets will still look different. Genetics may mean you develop larger quads, or have a thicker waist or broder shoulders than the person next to you, but this should never mean that you value your self-worth based on whether you look like a sports model. And it's by no means a reason to stop, or even reduce the amount of strength training you do, because the benefits noted above far outweigh any aesthetic considerations (in my view). A fit, strong, healthy body is always going to be more attractive and add far more to your self esteem than feeling frail, under-nourished or obese.

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A Conversation With The Body

Muscle is built with progressive overload which means that the body is able to adapt to the stress that you put it under over a certain period. The condition that your body is in today reflects the quality of the conversation that you have been having with your own body.

The health industry boom that started in the 1980's wave birth to comprehensive studies on how the body reacts to exercise. Sports science has since become a recognized science that continues to make robust contributions to the general knowledge that we know about our bodies. We have come a long way since the first competitive bodybuilders started training instinctively over 50 years ago.

There are many examples of this, but probably one that has affected most of us and the way that we train now is the discovery that the best way to gain muscle on a long-term basis is with HIIT training. High intensity interval training (HIIT) has been studied extensively and we now know what works best when trying to get results.

From fat loss to muscle gain, the ability to train with a high intensity over a short period of only 45 minutes works best. If this type of training is done correctly the results will increase the speed of metabolism that will burn more calories for up to 72 hours after this high intensity workout.

Effective fat loss is just one of the benefits that training with HIIT has now been proven to do for us by sports scientists. They have also clearly proven that when training with HIIT you will put on more muscle than when you just lift a weight until you get tired like bodybuilders used to do.

Yoga which was started thousands of years ago was the first opportunity than people had to start a conversation with our body. Learning the limitations of what your body can do is part of that conversation and any bodybuilder who wants to add muscle needs to know the best way to converse with the body.

Any exercise no matter what you do is a conversation with your body. Challenging your pain barrier by simply raising your heart rate when you walk faster or train harder is a conversation with yourself and your body. Our bodies are built to react to this stress and without this our bodies simply waste away.

When a bodybuilder is doing a specific isolated exercise on one body-part he / she is talking specifically to that one muscle group or body part. The person doing the exercise is challenging that body-part which is giving constant feedback on its ability to complete the movement.

It is this conversation that results in the ability of the body to adapt and the millions of joggers that we have across the world know this conversation very well. They know that when they go for a job, whether it be for 5 minutes or five hours, it will start this conversation.

This conversation that we have with our bodies could be compared to self-knowledge and that any top athlete will have developed the ability to converse with his / her body so effectively that they know exactly what they can and can not do. It all starts with the ability to 'stress' the body to a point it has never been before which is what progressive overload is.

The muscle adapts to this 'stress' because our bodies are built to survive and just like the conversation that you have with yourself when you meditate there is a self-learning that only gets results over time. If we think of doing any form of exercise as a simple conversation with our bodies we might be able to push ourselves a bit farther.

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The What and Why of Protein

Protein is extremely important for your body, especially for an active body. Proteins are large molecules that are found in every cell. They are made up of smaller units called amino acids, they regulate organs and tissues of the body, by building new cells and maintaining tissue. Protein is one of the building blocks of the body. So much of us is made up of protein, our hair, skin, muscles and connective tissue.

The protein that is found in our bones, and muscles is extremely important, without it we could not walk or run or move really at all. This protein is structural protein, they are fibrous and can be found in all the cells in the body. Another important protein is the one found in connective tissue this protein is in our skin, ligaments, and bones.

• Muscle Building Proteins:
• Diary: cottage cheese, cheese, yogurt, milk,
• Poultry breast: chicken, duck, turkey,
• Fish: swordfish, bass, trout, mackerel, salmon, tuna,
• Whey: Supplement Protein
• Meat (Red): beef, pork, venison, bison, lamb
• Eggs: one or two eggs a day is good for you

Would you believe protein also plays a part in our fluids like saliva and blood? Our pH level is always changing and we are always doing different things that changes the levels of our bodily fluids. The air, the foods we drink or do not drink. Low pH levels are dangerous and could cause serious health problems, but protein picks up hydrogen ions and releasing them into the body which raises the pH level if needed.

When you get sick antibodies are what helps us fight of infections, viruses and bacteria. Those antibodies are proteins, these proteins stop bacteria in their track before it can multiply and spread. This type of protein is very important for the well being of our body.

You hear things all the time about eating more protein to lose weight. It seems to be working, but why? Protein is so awesome for losing weight because your body is actually burning calories to digest it, more calories than if it were cards or sugars. It also fills you up faster and for a longer period of time than most foods, making it very ideal on a low calories deficit diet. The amount of protein that is recommended varies person to person and day to day. It depends on how many calories you are in taking and how much you weigh. A protein deficiency is someone who consumes only half of the recommended daily value.

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Protein: The Best Bodybuilding Supplement

When you question what bodybuilding supplement is the best, you will receive a different answer from every person. This is because every individual will have their own preference and favorites; also not every bodybuilding supplement will work the same for everyone. There are a lot of factors that come in to play like genes and genetics, so it would be wrong to judge a product just because it did not work for you.

All About Protein

In order to grow muscle, you need protein. When you are lifting weights and consuming protein, it provides stimulation to your muscle tissue. In result protein is the most efficient muscle enhancement supplement . Protein intake will store muscle. When you perform cardio you burn off carbohydrates, and when the carbs stored are depleted you start to burn muscle. When you consume protein as a bodybuilding supplement, it will replace what has been burned.

Workout before you have anything to eat, it is the easiest done in the morning when you wake up. Therefore, when you exercise you burn fat that was stored and not the meal recently consumed. Bodybuilding supplements will supply your body with protein, but you must also know the dynamics of combining a healthy diet with exercise to get the most progress from your bodybuilding workout.

Sugar in Bodybuilding Supplements

Always remember to keep the nutritional facts in mind, specifically the amount of sugar in each supplement. Be aware of the protein shakes loaded with sugar, for most of the sugar will have no positive benefit. Just stick with the low sugar, high protein shakes. Some fats are good for a bodybuilding program, but generally speaking sugars are not specifically refined sugars such as; ketchup, barbecue sauce and canned juices. Your nutrition is going to be the largest part of your bodybuilding program.

What you consume on a daily basis will have to most impact on your tone and physique. In order to get the most protein from your diet your going to want to do it from protein loaded foods. For example eggs, red meat, fish, etc. The powders, bars, and other store bought bodybuilding supplements just help fill the gaps between meals. With motivation, hard work, and discipline you will achieve the results you want and desire. Find the bodybuilding program that works for you and stick with it, also look into a personal trainer to help you along the way.

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Diet Tips for Female Bodybuilding

Professional Female Bodybuilding

While body building started out as a thing for men, a large number of women have also shown interest in the activity over the past three decades or so. Started around 1970, female bodybuilding is today a full-fledged profession that has its own rules and disciplines. Just like male professional bodybuilding, a number of competitions are held throughout the year across the globe for women encouraging them to work harder towards achieving a body that is trained to perfection. Names like Betty Pariso and Nikki Fuller are common among women enthusiasts and are seen as idols and inspirations. But what exactly does it take for a woman to achieve a body worthy of competition and how is it any different from male bodybuilding?

Muscle Building and Calorie Intake

Female bodybuilding is different from male bodybuilding in terms of the approach taken to carry out the entire process. Female bodybuilders are required to pack on muscle while keeping the body lean and feminine as opposed to male bodybuilding where mass and bulk are given more importance. While the approach on how to build muscle remains almost the same for both the sexes, it is the diet that is significantly different.

Female bodybuilding is dominantly of two types, traditional and figure. The two types differ not only in terms of how to build muscle but also in terms of diet intake. Traditional bodybuilding is similar to that of male bodybuilding where one is required to ingest about 5000 calories of food a day in order to maintain muscle mass. Figure bodybuilding, on the other hand, is more about achieving lean muscle growth which requires fewer intakes of calories.

Valuable Tips for Bodybuilding Diet

A bodybuilding diet needs to be rich in proteins and carbohydrates in addition to other supplements. A typical female bodybuilding diet should consist of proteins equivalent to around 1 gram per pound of body weight. These can be ingested in the form of egg recipes like boiled eggs and omelets for breakfast. Beef steak, chicken breasts and fish are some other foods one can incorporated in one of lunch and dinner to keep providing the body with the necessary dosage of protein. Post workout whey protein shakes are extremely helpful in the muscle building process.

Protein shakes specifically designed for women are easily available at nutrition stores. A bodybuilding diet should also give equal weight age to carbohydrates. Turkey, tuna and whole wheat bread are some of the richest sources of carbohydrates necessary for mass gain. Combine them into a sandwich for a tasty yet nutritious treat. For dinner, one can go for carbs like pasta, rice and sweet potatoes followed by at least 9 hours of rest. Try to work a schedule which allows you to ingest carbs only after you have worked out. This ensures that the carbs you take are fully utilized in the muscle building process and do not add to your body fat. Bodybuilding is faster and far more effective given you take the right diet, especially in women since female bodybuilders are expected to go for a very specific body type. Although rest and exercise are equally important, it is the diet that will make the entire process faster. So hire a dietitian today and follow a strict diet for quick and effective results.

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Manipulating Weight Training Variables – Rest Intervals

So before the guest post by Rakhee (which spread like wildfire) my last article looked at time under tension (TUT) as our first weight training variable. If you've had a chance to go hulk style at your gym since learning about rep tempo and TUT, then you know first-hand how it can completely revolutionize your workouts. It's a weight training variable you need to consider if you want to maximize your potential. Today we'll look at a variable that most of us ignore because bro-sets and selfies get in the way, but has night and day ability to alter our progress: rest intervals.

Once again, we have varying lengths for rest intervals depending on your goals. For strength and endurance training, rest intervals are not needed to be as specific as they are for hypertrophy (muscle growth). For power and strength (between 1-5 reps), you need adequate rest for ATP (energy) regeneration and total power output, so rest intervals between 2-5 minutes are common. For endurance training (normally 15+ reps), it all comes down to trying to minimizeize rest intervals as much as possible, so 30 seconds or less is a quite common. For hypertrophy, you can probably guess, it's nestled right in the middle, 30-90 seconds.

We're after a few things when trying to build muscle: lactic acid, mechanical damage, and a hormonal response are the main ones. A rest period that ranges between 30-90 seconds allows this beautiful triage to align perfectly. Lactic acid is a precursor to muscle growth and a spark for the release of growth hormone (GH). This hormone provides a plethora of benefits outside of muscle building properties; most notably, anti-aging characteristics (ladies, I thought you might appreciate that), connective tissue building, and immune system boosting. If we allow our bodies to completely flush out the lactic acid from our muscles before continuing with the next set (a prolonged rest period), this puts one big bitch of a wrench in our potential for muscle growth. A rest period between 30-90 seconds is long enough to allow some flushing out of lactic acid (more specifically, hydrogen ions / protons) yet short enough to still have some linger for a GH response. Mechanical damage is what causes reconstruction to the muscle proteins, which allows your body to build up your muscle tissue to adapt to the stress of kicking ass and working out. A rest interval between 30-90 seconds is not necessarily required for this to take place, although anything below 30 seconds becomes difficult to lift a load heavy enough to elicit this response. The hormonal response is when we refer to badass little messengers like IGF-1, GH and testosterone. Do not worry about the acronyms, just know these little chicos are released when weight training and they just want to throw a party and help you build some lean strong muscle. The concentrations of these guys can be manipulated (increased) when controlling certain weight training variables, rest intervals being one. A hormone like GH is released primarily with hypertrophic training (8-12 reps with roughly 60 second rest intervals) while strength training (3-5 reps with rest intervals of over 2 minutes) has a higher affinity for testosterone. IGF-1 appears to be released with both training protocols if done correctly. Ladies! I need you to trust me when I say do not be afraid of the word testosterone or the role it plays in the female body.

So why does rest have anything to do with you reaching your goals? It's about the weights, not the rest … right? I've touched on why we need longer breaks (generally) for strength or power training – if you're going to do a one rep max snatch or bench press, you sure as hell better muster every ounce of energy you can. Longer rest intervals allow for 'mosting' of energy (ATP) to occur – think setting some new personal records in the gym. For endurance, our primary goal is to better recycle the lactate that's built up in our muscles, our buffering capacity, and increase tolerance of it. So it makes sense you have shorter rest intervals to try and better deal with lactic acid – think Crossfit. Those are pretty simple and straight forward, nothing too confusing about that. But what about building muscle in that hypertrophy range, why do rest intervals matter? Well, with all variables considered, this rest range turns out to be a gaping hole in a program for most individuals looking to take their bodies to air-brushed status. Assuming the rep range of 8-12 for your hypertrophy goals, a set length between 40-70 seconds, highlighting appropriate phrases of the exercise (see my last article explaining this variable here), and a 'true load' for that rep range I'll be expanding on this in my next article), these weight training variables provide a prime breeding ground for muscle growth which could have hindered if you f * ck up your rest interval.

So what rest interval should you use? Well daaaaamn boiiiii, you better be acting like fat kid in the candy store and mixing and matching all you can. But, your goals do play the primary role in determining which candy isle you should stick to the majority of the time. A good starting point is 30 second rest intervals if you're training for endurance, 60 seconds if you're training for hypertrophy (muscle growth), and 3 minutes if you're training for power or raw strength. Now let's all STFU and go build ourselves the body we've always wanted!

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Get The Muscles You Want With These Tips

As you get older, your muscle density begins to drop. Luckily, you can build and train your muscles so that you can maximize the muscles you still have. With just a little knowhow and some training, you can build some impressive muscles. Here are some muscle building tips to get you started.

It is important to eat foods and meals with carbohydrates after your workout and on your rest days. This will help you to rebuild and grow your muscles faster. The reason for this is that consuming carbohydrates causes the production of insulin in your body which in turn slows down the rate at which your body breaks down proteins. Even something as simple as a banana or a peanut butter sandwich will help.

At most, you need to complete between twenty-five and fifty reps for each body part, roughly two or three times a week to gain the most muscle mass. This is going to be very beneficial to serious lifters. If you strive to do more than this, you may be wasting your time because overdoing it can lessen the results that you see.

Crank up some music. Research has shown that listening to music you love while you are lifting can help you do more reps than not listening to any music at all or not listening to the music that you like. In addition, having headphones can help distract you from having a conversation with others that will defer your workout.

Even though you might believe lifting heavy weights is the best method of building muscle, this is not always the case. Lifting light weight is also very important when it comes to building muscle. Lifting different amounts of weight work different muscle fibers, which can help you ensure that your muscle gain is of higher quality.

You should consider getting a personal trainer. A personal trainer is trained in what specific exercises will help you build muscle. Your personal trainer will also help you with a variety of tips including things like what you should be eating as well as supplement advice. In addition to this, your personal trainer will push you when you need to pushed to go that extra mile to help you build your muscles.

Many people who wish to build muscle use protein shakes and meal replacements. It is important to note however that there is a distinction between the two. It can be dangerous to your health to use protein shakes frequently as a meal replacement. A full meal contains many essential nutrients that are not included in protein shakes. In addition, living off protein shakes can leave your muscles soft which negates your muscle building efforts.

When working out to build your muscles, it is important to know what your limits are. If you are someone who is highly motivated, it is sometimes really easy to push yourself too far. Understand your body and know what it could take. Do not try to compete with someone else especially if they are training at a much higher intensity than you are. You do not want to injure your muscles in the process.

In order to build lean muscle you need to work out three to four times per week. You should do workouts that use all the muscles in your body, as this will help you to lose weight quickly and strengthen your muscles at the same time. Working out every day can cause your body to become injured and would be counter productive.


The bench press, squat and deadlift are important exercises to focus on. Incorporating these three exercises to your routine are paramount to achieve a successful bodybuilding plan, and for many reasons. These exercises build strength, while increasing bulk and overall conditioning. No matter the kind of regimen you set up, keep these three exercises as the cornerstones.

Consider using caffeine on a limited basis as a benefit to bodybuilding. Metabolism can be increased by drinking a cup of coffee in the morning, and caffeine can increase overall calorie burn. The intensity of workout routines can be increased by the stimulant, and caffeine can provide energy after a hard workout.

Practicing poses can be an effective and important part of a muscle-building routine, even if you are not bodybuilding competitively. The value of placing in front of a mirror is in the self-education it provides. Posing will increase your awareness of individual muscle groups and give you a better idea of ​​how they work together.

As you can now tell, building muscle can be simple to do with the right information and tips. Use the information given here and start building your muscles so that you can start to makeup for the loss of muscle density that age causes. Take it slowly, and you will soon see the results you seek.

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Whey Protein Hydrolysate Shake – The Best Supplement for Sportsmen and Bodybuilders

With constant exposure to media and information, people are becoming more and more health conscious. They want to look good and feel good, and are always trying to lead a life of better quality. They go to health resorts and gyms and play sports in order to stay fit.

People going to gyms will have clearly seen the protein shakes being used by other members. They might be using them too. It is an excellent choice for those who are unable to get sufficient proteins from their natural diets. These supplements helping you gain muscle mass, which is required to achieve that sculpted or chiseled looks.

Now for an active individual, the daily requirement of proteins can not be met solely by consuming natural foods. To fulfill this requirement, people will need supplements.

The protein shake:

Cow's milk consists of both whey as well as casein. However, the casein content is much higher than that of whey. Contrary to that, human milk is rich in wheat and researches show that it has higher probabilities for growth and development. On the other hand, the excess amount of casein in cow milk could have been the reason for a number of diseases and allergies.

There are many supplements available in the market. Prominent among them are soy and whey protein. The later is preferred, as it contains a higher amount of proteins than the former one.

A New Variety:

A standard whey supplement contains only about 30-40% protein while 60-70% of it is just carbohydrates and fat. In a protein isolate, the amino acid content can be as high as 90%. However, the large molecules of peptides are difficult to break down.

A new product available in the market promises to do even better. This product which is known as whey protein hydrolysate breaks down the large granules of peptides, so that it can be easily absorbed and assimilated by the human body.

What is the difference between protein shake and natural protein?

It is believed that protein shake and natural sources of protein like fish, eggs, chicken, etc, have the same effect on the body. As in, the 30 gram of protein derived from chicken is the same as the 30 gram of protein present in the supplement. For this, you need to consume a lot of natural proteins in one day.

However, the hydrolysate variety would give you more proteins. For instance, consuming 10-15 gms of hydrolysate protein would give you the same nourishment as that present in 30gms of chicken.

Its benefits:

  • Provides the athletes with the much needed enhanced glycogen level.
  • Helps repair the wear and tear of body tissues that may occur after a strenuous workout.
  • Helps you lose body fat.
  • Keeps you full so that you do not feel the need to consume any unnecessary food items.

It can be used by:

  • Students and businessmen who work out in the gym.
  • Sportsmen and bodybuilders who need those extra amino acids within their system.
  • Actors, models, stage performers and entertainers.

This is a great product which has hardly any side effects. Only an infinitesimally small percentage of the population is allergic to whey. However, this product is more expensive than the original protein shake.

For more information on this awesome product you should get in touch with a reliable whey protein hydrolysate manufacturer today.

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Close Grip Lat Pulldown

Second to the leg muscles, your back muscles are the largest muscle group in the body. While the gluteus maximus (the booty) gets the prize as the most wonderful muscle group, the latissimus dorsi of the back are the widest muscle group. The name itself when translated actually means “wide back.” Being a powerhouse muscle group of the body, there are a few upper body exercises you can do that do not engage the back muscle to some extent. There are however some specific movements you can do that work the back more than other exercises, and the close grip lat pulldown is one of them.

The lat pulldown is one of the most popular back exercises you can do in the gym. Even if you're a novice when it comes to weight lifting or building muscle you probably know what to do when you see a lat pulldown machine. The equipment is pretty self explanatory: sit down, grab the bar, pull down. I think the simplicity of the movement is actually what contributes to the fact that it's one of the most common exercises done incorrectly.

Close Grip Lat Pulldown with Neutral Grip

1. Adjust the lat pulldown machine with the Neutral Grip bar. (This is the one that looks like it has two handles on either end of it.)

2. Wear your Gym Gloves , grab the handles with a Neutral Grip which means that your palms facing inwards (really you can not use this bar any other way). Pull your shoulder blades down and back before you begin the movement. This is your starting position.

3. Pull the bar to your upper chest, pause and slowly return the weight to the starting position. This constituents one rep.

Close Grip Lat Pulldown Tips

– A common mistake used on a lot of lat pulldown exercises is to pull the bar too far down. This is also when you'll notice the variation in grip. For example if you're doing a standard lat pulldown using a pronounced grip (palms facing away), and you bring the bar too far down, your elbows will naturally start to pull behind you versus the side which is the correct movement.

The opposite is true when you're doing a close grip lat pulldown using a neutral grip; your elbows will want to pull out to the sides if you bring the bar too far down whereas the movement you want to accomplish is elbows folded behind you.

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Two Great Pump Up Your Muscle Techniques


It has been a while my friends and I really apologize for that, it's just that so many things have taken my time away from me from writing articles and once again I am really sorry about that.

Anyways enough of that, I am here today to give my readers another great article today, which they could use in pursuit of them building up the body they have always dreamed of.

The techniques that will be explained in this article are on how to pump up your muscles, so without further adieu lets get started.

What is the pump ?:

Many people in the gym may have experienced the pump if they have been training properly by putting enough intensity in their workouts rather then just slacking around. However, few people know what the pump is. The pump is when nutrient rich blood rushes in to your muscles so giving you the feeling of your muscles being pumped up with air.

The pump is your bodies defensive mechanism which signals that your muscles are getting broken down and that your body must repair or do something about it immediately. That is exactly the type of response you want from your body, because without breaking your muscles you wont grow!

First technique:

The first technique which you could use in the gym in order for you to get the pump is to squeeze your muscles very hard at the top of the exercise movement and slowly lower the weight down for the negative part of the exercise movement.

I do not know what it is but there is something about squeezing and flexing your muscles at the top of the movement that greatly increases your chance of getting a pump and not to mention the negative part of the rep will break down your muscles and make the exercise harder for you.

Second technique:

The second technique which I recommend you to do in the gym is to train intensely. Yes, you may have heard me say this before but to get the most out of your time in the gym and to get the most out of your bodybuilding training you must train with enough intensity. By training intensely you will not only increase your chance of getting a pump but you will also get stronger and bigger.


I hope you enjoyed this article and will enjoy future articles because there are many more to come!

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Why Using Lightweights Is Stupid

We all have to start from somewhere and I am sure all of us started from humble beginnings when we first stepped into the gym. As our strength increased, our poundage's or weight lifted improved as well, and I am pretty sure as we grow stronger we grow bigger too.

So, why is it that some people go back instead of forwards, why do they use the same light weights that they started using when they first stepped in the gym over and over again, with almost no progress. It does not make any sense, instead of progressing they are going backwards and I am sure that you the reader either seen or know these types of people.

It's proven that as our strength increases our lean body mass, which is also known as muscle mass increases too. Now, some people may say that using light weights increases the pump or the blood flow into the muscle better than heavy weight. However, that is completely untrue and wrong. By using heavy weights not only does one progress in the gym they also tear and rip the muscle fibers better than lightweights. Which therefore increases the blood flow to the muscle ten fold as opposed to using lighter weights.

Now, do not get me wrong sometimes using light weights are better than using heavy weights. Light weights can be used to warm up your muscles before a hardcore intestinal workout and not only that but light weights can also be used for injury prevention by warming up your muscles or stretching out your muscles. Also, using light weights are preferred when doing things such as drop sets, super sets and so on.

Overall, heavier weights are better than light poundage's because they will make you grow like crazy as opposed to lighter weights. However, in all due respect it all depends on you, if you prefer light weights over heavy weights then keep doing what you are doing because there is no way I can change your mind. However, I would advise you to please give heavy weights a try. Give them a try, not because you want to show everyone in the gym how much weight you can lift, but because they have been scientifically proven to increase strength and lean dry muscle mass way better than light weights. Of course when used in the correct manner, which means going to complete muscular failure and doing the form correctly.

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Muscular Arms? These Biceps Exercises Are Really Effective


Muscular upper arms are the trademark of an athletic body, and a dream of many fitness fanatics. But how do you grow those upper arms? You should first focus on your biceps , the two-headed muscle that ensuite the bending force of your arm. With the exercises below your biceps will visibly increase very fast.


Before we go to the gym, we want to concentrate on a few precautions . Bicep exercises are not suitable to do without any preparation. You need to pay attention to the following:

– Your body needs time to get used to the bicep exercises.

– Begin slowly and then build up gradually.

– Try to find a certain regularity in your training and hold on to it.

And like every other muscle exercise it's important to stick with it, stay hydrated and follow a balanced diet . You need some discipline to do that, but the satisfaction afterwards is amazing.


The most popular and most efficient exercise for the biceps is without a doubt the dumbbell curl. For bodybuilders and other strength athletes it is a basic part of the work out. The name '' dumbbell curls '' says enough; It's all about the curling movement . The '' dumbbell curl '' is an effective way to train your biceps targeted. This is how it should be done:

– Sit down and take a dumbbell in each hand, with your palms turned inwards.

– Breathe in slowly and turn your arm outwards. Notice: Do this before the forearm is horizontal.

– Lift your elbow and breathe out.

Tip: Be sure that your arms will not swing when you perform this bicep exercise. Because you involve other body parts, when your arms are tired, it's called a '' cheat rep '' .


Do you like variation? Then you should definitely try the concentration curl. This exercise measures for extra muscle tension . Because your muscle is tensed the whole exercise.

– Sit down and hold a dumbbell, with the hand turned outwards.

– Let your elbows rest against the inside of your thighs.

– Breathe in slowly, twist your arm and breathe out.

Remember, muscles ever get bored by the same old workout. They learn to be more efficient, and they just flat out quit growing in the absence of new challenges. By working smaller muscles first in your workout, you burn them out and require the larger muscles to work even harder to recruit more muscle fibers.

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Never Give Up In Your Endeavors to Get Ripped and Build Lean Muscle

Most guys want to have hard-as-rock lean muscle mass, yet many guys just can not achieve this. Long hours at the gym and lifting heavy weights will often leave a guy feeling not only tired and frustrated, but also looking no bigger and stronger than when he started. What can he do? It all comes down to self-discipline, hard work, evolving your strategies and techniques and choosing a decent program to follow.


You will not see any results unless you have self-discipline. Do you have enough discipline in order to persevere in your efforts, despite what else is going on in your life? Can you take constant action and steps towards your goal of getting ripped without giving up or slackening off? Building lean muscle mass takes time and requires persistence. If you do not have time for it, make time. If you do not have the necessary persistence or are impatient and want immediate results, you are going about it the wrong way and will probably end up giving up . Remember, self-discipline is a key factor in getting a ripped body, a necessary factor.

Hard Work

It's no secret that getting ripped and staying ripped requires hard work. This does not mean that you need to lift heavy weights or work out every day of the week. Nor does it mean that you need to spend long hours at the gym. But it does mean that you actually need to work to see results. If you are a lazy guy who does not want to push himself a little bit to look good, then you will not get very far.

If You Fail, Try Another Strategy

Many guys spend months lifting the same weights or doing the same routine over and over again and still see hardly any progress. Wake-up call guys – if your routine is not making you see any visible results within a few months then either either need to ditch it or change it . Do not keep on doing the same old stuff if it's not working. If you follow a proper decent bodybuilding advice from an expert source, you should see results in a matter of weeks. So find a superior program that delivers fast results and does not leave you feeling dejected and frustrated.

Follow A Quality Program

Make sure that the advice or program that you are following is written by a guy who is an expert in the field. He should be properly qualified and should follow his own advice and not hold back from showing off his own ripped body. The program that you follow to get ripped should be based on science and not just junky information. Proper bodybuilding information should be based on the knowledge of the skeletal muscular system and the mechanisms of muscle growth. Learn to distinguish quality information from rubbish.

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5 Best Abdominal Exercises

People look for the best abdominal exercises because the core region of the body is the most thought after physical improvement by fitness enthusiasts. Having a six pack gives the impression of being really fit. There are dozens (actually hundreds) of programs and machines that claim to work. Would regular exercise work? I would argue that it does.

There are a number of really good exercises to get rock hard abs. Basic equipment found in any gym can be used like stability balls, BOSU, and a high pulley on a machine. We recommend these 5 best abdominal exercises to help you get great results.

Best Ab Exercise # 1 – Plank

Stability and core strength are crucial for other moves you will do in the gym like deadlifts. Different types of planks will work a large portion of your core muscles including you abdominals. The best part is that they only take a few minutes as they can be very challenging. A basic plank is done with your body held straight with your weight balanced on your toes and forearms. You hold this position to failure, rest for 30 – 60 seconds and repeat. Do 3-4 sets.

Best Ab Exercise # 2 – Core Exercises

Core exercises (also called stability exercises) help to develop the abdominals but also the obliques and other minor muscles to stabilize the spine. The best exercises to use are body weight movements through a full range of motion. These exercises include reverse crunches on the floor or incline bench, knee or leg raises using a captain chair or hanging from a chinup bar, the bridge, and ab wheel rollouts.

Best Ab Exercise # 3 – Windshield Wipers

Of these best abdominal exercises, I find this one the most challenging. Doing ab work while hanging from a chinup bar can be difficult on your grip so use an aid like wrist straps if needed. While hanging, bring your feet up as high as you are able to and then rotate your lower body from side to side – your legs will look like windshield wipers. Rotate as far as is comfortable based on your flexibility.

Best Ab Exercise # 4 – Hanging Straight Leg Raise

As a more advanced move, try this best abdominal exercise ! As done with windshield wipers, hang from a chinup bar with your legs straight. Lift your legs up so your feet end up over your head near the bar. This will curl your hips towards your head and activate your lower abs – the least worked abdominal muscles you have.

Best Ab Exercise # 5 – Cable Crunch

As much as I like body weight exercises, I am a firm believer that building larger muscles requires heavy weight. The best abdominal exercise to develop your six pack with weights is to use a cable pulley system. There are two versions I have personally used. Kneel in front of the system with a rope on the cable held on either side of your head. Do a crunch motion bringing your elbows down to your knees and return to the start under control. Put enough weight on the system so you can just finish 3 sets of 10 reps.

The second one is quite different. Attach legs straps to your ankles and attach them to the cable. Lay on your back on the floor and put tension on the cable with your legs straight. Bring your knees to your chest and slowly return to the start keeping tension on the cable at all times. Do as many as you can for 3 sets.

There are other best abdominal exercises but there are also compound movements that will help your core development as well. Do not forget to use deadlifts, kettlebell swings, and heavy squats. For body weight exercises, any time you are hanging your lower body, you tense your core muscles to stabilize yourself so you do not swing. That makes for a great workout! For a good finish to your workout, do 3 to 5 sets of 12 to 15 reps using an ab wheel to do roll outs. Chances are, you will feel it a lot the next day. Have fun!

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Tips on How To Gain Muscle Fast

Have you been wanting to add some muscle mass or simply become more cut? Let's discuss a few tips about how to pile on muscle mass quickly.

Tip # 1: You have to lift

Profound huh? The only way you're sure to add more muscle is to always lift and lift explosively. Lift the weight quickly and lower slowly. Gaining muscular mass needs the muscle fibers to tear and break down.

The only means to make this happen will be to apply force that is definitely beyond the boundaries of the muscle comfort zone. If you happen to be only starting out with free weights, make sure you proceed SLOWLY. You do not want to rip or even pull a muscle. It's an extremely painful experience as it will surely set you back several weeks or months based upon the severity of the injury.

Begin with lighter weight. Your muscles will likely be sore the first few work out routines so restrict work out routines to 1 – 2 times per week up until you build up to regular routine. Then you should gradually increase your workout frequency.

So make it to the gym or even grab some barbells, and dumbbells and go to train.

Tip # 2: Perform multi-joint exercises

Singular joint exercise routines purely work individual muscles and therefore will not quickly build muscles. The solution to rapid muscle gains is training with heavier weight and single joint exercise routines pretty much do not cut it.

You need to perform multi-joint exercise routines such as squats, dead lifts, and bench presses. Multi-joint workout routines enable you to make use of more heavy weight and work far more muscles by fifty percent the amount of time.

Tip # 3: Lift heavy weight

To be able to build lean muscle, it is necessary to lift enough weight that ends in muscle failure at the end of each and every set. You need to be executing 3-8 sets of exercises with 8-12 repetitions per set. Be sure to lift sufficient weight that will allow you to maintain your good form for the duration of the exercises.

Tip # 4: Eat lots of nutritious food

It's extremely important to consume plenty of highly nutritious foods whenever you are working to build lean muscle mass. However do not eat useless calories for example commercially processed foods as well as sugar. You must eat healthy proteins for instance, free range chicken, grass-fed beef, healthy fat sources like avocados, coconut milk, and healthy carbs like yams, whole grains, and beans. To be able to pile on 1-2 pounds of muscle each week, you must take at the very least 3,500-7,000 additional calories per week.

Tip # 5: Supplement

In combination with good quality nutrition, muscle-building nutritional supplements put the icing on the cake. They support as well as greatly enhance the superior nutrition you are fueling your whole body with.

The ideal nutritional supplements to use to gain muscle really fast are

1) a superior quality protein powder, ideally whey, hemp or pea protein.

Top quality protein powder is shown to increase fat-free lean muscle mass together with strength as well as

2) a testosterone maximizing supplement to naturally elevate the amount of free testosterone in your body. This helps with maximizing strength and performance. A good free testosterone booster is Tongkat Ali, also known as Longjack.

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