Posts Tagged ‘build muscle up’

Ok, so you want to build up muscles, you want to look like a Brad Pitt in the movie ‘Troy’ so you can get heaps of attention from the ladies on the beach or too impress your mates. You are aware of the essential rules of muscle building but you are after something extra to give you that additional boost to make even more muscle gains. Well, these tips are provided to ensure you do precisly that!

1) Don’t pump iron for more than an hour. This is because when you are working out your body releases a hormone called cortisone that helps the body to recover and build up muscle. However unfortunately around forty five minutes the body secretes a hormone that is very bad for gaining muscle mass. So, if you continue to lift weights for more than an hour you may make zero muscle gains. The bottom line is work out intensely for 45-60 minutes then get out of the gym.

2) Double the size of your meal portions. The biggest single mistake that people trying to gain muscle mass make is to not consume enough calories. To build up muscle you need to take on board extra calories that can be used to build the extra muscle mass from. If you do not have these extra calories you cannot build up muscle regardless how hard you train! A smart thing to do would be to purchase over sized plates and bowls. OK, this sounds odd but I guarantee that you will never again forget that you are supposed to be eating more calories to build muscle up.

3) Intake a higher level of protein. Consume protein straight after training and before you retire to sleep. After your training session you may feel muscle soreness which is when you have ripped your muscle fibres so this is when protein is definitely required. Just before bed is essential as your body is about to go eight hours with no food, this is very bad for muscle building so it is critical to take on some protein before you sleep. One gram of protein is required as a minimum for each kilogram of body weight.

These are just three tips and of course there are far more but these address some of the most critical areas you need to be concernec with. Now go ahead put them into practice and build muscle up with this no nonsense muscle building approach!

Depending on where you look there is a lot of great information out there on how to build muscle up. However here a re a few tips that you may not have heard before but can certainly help you in term of building muscle up. Here they are:

Try drinking green tea. This can inhibit the enzyme that inhibits nor-epinephrine which mean that you should experience increased levels of this muscle building metabolic hormone which can also help in fat loss too. what’s more it is also stacked full with anti oxidants that can aid a great deal with post workout recovery and general health.

Eat healthy fats. These are critical to the safe functioning of many part sof the body such as the heart, brain, energy production and hormone regulation. Great sources of this are: oily fish, natural peanut butter, avocado,  and oily dressings.

Eat casein protein. This type of protein takes longer to digest and breakdown so therefore supplies an ongoing release of protein. This is great news if you consume it just before retiring to bed as your body can then use it to build muscle up whilst you sleep.

Consume 20 grams or more of whey protein immediately upon rising. As soon as you awake have a protein shake. This will put a stop to the catabolic state of your body that you may have been going through whilst you were sleeping and furthermore give you a great start on achieving your daily protein intake target.

On body parts you find difficult to grow try using dropsets. This is a very intense technique that can stimulate growth in even the most stubborn body part. Firstly, complete your set as you would normally and when you have pushed out your final rep lower the weight by around 20 percent and perform more reps, then decrease the weight once again and do more reps. Continue repeating this process as many times as you can bear but the next day you are likely to experience significant muscle soreness and a tremendous burn at the time.

Ingest lots of water. Do not underestimate the benefits of reaming well hydrated during the day. water is used in nearly all of the bodies natural reactions to some degree inclduing muscle building ones.

Continue learning as much as you can. There are many new ways, techniques and strategies to try in developing your physique. try different things and fidn out what works best for your body and leave the rest.

So, by applying some of the above weight gain tips you should be able to build up muscle even faster than before. Good luck.

Most people are aware nowadays of the most common guidelines to build muscle up fast so here we are going to focus on a few of the more overlooked pieces of advice that are gauranteed to put you on the fast track to muscle mass.

1) Do not workout for more than 45 minutes at once. This because workouts lasting for long times make the body release a hormine known as cortisol. This hormone basically makes the body use muscle as a form of energy rather than the bodys supplies of carbohydrate or fat. Of course this is far from what you are wanting to achieve. What’s more the testosterone level which promotes muscle growth falls at about the 45 minute mark aswell. This double combination will stop muscle growth in its tracks. So hit the gym train hard and intensely and then leave and rest. Corisol levels are also considerably lower when you are at rest sleeping so getting plenty of sleep will help you build muscle too.

2) Squat. This is the number one muscle mass builder yet how often do you see people squatting in the gym, not often? Not very often. This exercise is truly a whole body exercise requiring extreme effort in the entire leg muscles, back and also the upper body muscles in terms of maintaining balance of the body, gripping the bar and keeping good posture throughout. It obviously creates huge quad muscles but also your back muscles are stressed a great deal and it is also a great response to the how to get big biceps question too as they also work hard to help keep the bar steady, if you don’t believe me, then try it at least. You can also handle a great deal of weight for this exercise so it is awesome for building muscle. Furthermore it has a powerful systemic effect using the cardio-vascular system a great deal. If you have probelms doing this exercise then the only exercise that comes anywhere near close is the deadlift.

3) Less is more in terms of gaining muscle mass. Most people struggle to eat enough calories to put on muscle. Excess calories are needed by the body to build muscle mass up. If you are working out hard then you have to eat a lot of calories. Many people fail to do this and therefore will never grow regardless of how hard they train. whilst consuming more calories is a good start reducing the amount of training you do will also reduce the number of calories that you require. as mentioned before your session should last no longer then 45 minutes and you can still make great gains in less time than this too. You might also want to do some aerobic workouts to maintain good general health which I agree with but don’t do a lot because this style of workout will again decrease that amount of calories available for muscle building.

If you have not previously been doing any of these three things then put these weight gain tips into action starting today and I am sure that you will see the difference very soon.

Spending hours in the gym to build muscle up and not making progress? Excellent news! There is every chance that there is just one reason stopping your from masive gains. The knowledge of this can significantly increase your ability to build muscle up. For many beginning bodybuilders this will be the first time they have heard of it and as such it could beneift them greatly.

So what exactly is this well kept secret? A new amazing routine or something?

No not at all. It is a hormone know as cortisol, known about for a long time but ignored by many weight lifters.

What actually is cortisol?

Cortisol is a hormone released by the body steadily throughout the day and is produced in response to stress such as weight lifting. Cortisol levels decrease gradually throughout the day from their highest point in the morning.

What does it do?

Well it enhances your short term memory, aids in regulation of blood sugar levels and helps detox the liver. However it can increase blood pressure and reduce bone density if your cortisol levels are excessive, although this is not normal. However it will decrease muscle mass as it promotes the use of muscle as energy and not fat. This is the primary reason why training sessions should be less than one hour duration. After this they will actually be inhibiting their progress not speeding it up!

Here are a few guidelines to ensure that you are not wasting your time trying to build muscle up:

1) limit your cardio workouts, too much cardio causes the body to release cortisol which as explained is not what we need.

2) Cortisol levels also increase due to caffeine intake so try to keep this to a minimum.

3) Keep your workouts down to one hour in the gym. Put headphones if you are easily distracted.

4) Try to relax as stress causes the body to release more cortisol.

5) Consume small frequent meals as infrequent meals make the body assume it is starving and will thus try and use muscle mass as a form of energy before it makes use of fat reserves by releasing more cortisol.

6) Sleep. This is when your cortisol levels are lowest and your muscle building hormones highest so aim for 8 hours if possible.

With those building muscle tips in mind you should be able to give your workouts a great boost and help you to build up muscle more efficiently.

There are many reasons that people want to know how to get bigger biceps. For the majority of people going to work is all about wearing a shirt and tie. This means that the ripped chest, massive deltoids and defined 6 pack are not visible, however your biceps are. Maybe this could be one of the reasons can become obsessed with growing huge biceps. It seems a little strange then that lots of people seem to be able to get big pectoral and shoulder muscles but struggle with increasing bicep muscle mass.

Are you making this bicep muscle growth inhibiting mistake too?

Moving weight that is heavy it what will make your muscles grow. The more weight you can lift the more strength and therefore size your muscles will have. However if the bicep muscle is isolated on its own in certain exercises like concentration curls then it is not possible to shift a great deal of weight. This then increases the difficulty in stimulating muscle growth. In short people are doing the wrong exercises to build muscle mass on their guns.

So how come bodybuilders use concentration curlS?

Well for one thing, concentration curls are for shaping already large muscles as it is not a mass building exercise. If you have no mass on your guns then you have very little to shape therefore quit doing these type of exercises for good!

Alright then, what movements should I do to get big guns?

Try underhand grip pullups, bent over rows and indeed any other multi-joint back exercise as these allow you to lift much greater weight which is what you need to do to gain mass. These exercises all shift al lot of weight. Yes, that is partly because they are training the back muscle too but the side affect is to stress the guns hard. Furthermore have you ever seen anyone with big biceps who did not have impressive back muscles? No, big guns come hand in hand with big back muscles.

So, in summary make use of the major compound back exercises and perhaps standing barbell curls also to give yourself the greatest chance of increasing bicep muscle mass! When you do have big guns then you can use the concentration curls.

So if you want to build up muscles on your biceps train your back hard, eat lots and rest plenty! Indeed if you want to know how to gain weight for skinny guys the above recommendations still apply but you will need to make doubly sure you are eating plenty of calories, now go for it!

Keeping down two jobs, meetings to attend, kids to pick up from school and such like there are so many distractions, time constraints and pressures that if we are not vigilant can only lead to one thing… {not enough time to plan and organise your meals}. As far as getting correct nutrition for your diet goes this is one of the biggest crimes possible. The main reason is it can often lead to consuming fast food.

Fast food is exactly what you don’t want to eat to build muscle up. Too much fat and very little nutrient value combined with little in the way of decent energy providing nutrition. So, what can we eat for decent muscle building nutrition if we really cannot avoid muscle building nutrition?

Here are a few golden rules for eating at fast food restaurants in order to build muscle up:

Avoid the apparently good value for money drink and fries. A simple portion of medium sized fries will stuff your body full of around 200 calories including around 400 calories with approximately 20 grams of fat and the drink will give you approximately 200 calories with heaps of sugary content!

Choose the grilled version every time. You can save around 80 calories coming mostly from fat by eating a McDonald’s grilled chicken sandwich as opposed to a premium crispy chicken. A simple choice but often overlooked.

Give the dessert a miss. There are so many sugary delights in store for you at fast food joints but if you really must try them go for the kiddies size.

Make sure that you don’t go over the top with the sauces. A good deal of these are extremely high in fat content with not much muscle building nutrition. I am positive that you are very well aware of the fat filled little packages of sauce that I am talking about, mayo tartar sauce and such like. Do yourself a favour and give them a miss.

Is there anything I can eat if a fast food joint really is the only option?

If you want to build muscle food that you could eat at McDonalds would be:

For the bulk of your dinner/lunch a Premium Grilled Chicken Sandwich will nourish you with 10 grams of fat, 51grams of carbohydrates, 420 calories, and 32 grams of protein. A Honey Mustard grilled Snack Wrap would gibe your body 260 calories, 9g fat, 27g carbs and 18g of protein. The Asian Salad Grilled Chicken would give you 390 calories, 12.5g fat, 38g carbs, 33g protein with the Sesame Ginger Dressing that is low in fat. Probably the premium option would be the Caesar Salad Grilled Chicken that, yields 220 calories, 6g fat, 12g carbs and 30g of protein.

If however you reside in Australia the choices might look slightly different as follows:
A Lean Beef Burger: 250 calories, 8g fat, 25g carbs, 18g protein or a Herb Fusion Chicken Salad: 100 calories, 2g fat, 3g carbs 20g protein.

A decent breakfast selection would be: 12 grams of fat, 300 calories, 30g carbs and 18 grams of protein. Possibly a Sausage Burrito including 300 calories, 16g fat, 26g carbs, 12grams of protein or If you are looking for just a snack then how about the Fruit ‘n Yogurt Parfait which beaks down into 160 calories, 2g fat, 31g carbs, 4g protein.

I hope that gives you some idea of exactly how you can eat relatively healthily even at a fast food joint if you make the correct choices. Of course it would be better to allocate some time for planning decent meals throughout the week but if you can’t do this then the above selections should be a good guide and on some level help you burn the fat feed the muscle.