Doing it the Wrong Way, Getting the Wrong Weight!

Do you feel that almost everything you were doing to build muscle was dead wrong? Imagine all the time, money and efforts you have spent working out were contributing to muscle growth, the wrong way! There are a lot of muscle building errors that impedes the progress that you want. But don’t worry, like all other things in life, muscle building is also a trial and error and a learning process.

We cannot only learn from our personal experiences but as well as from the mistakes of seasoned trainers who walked before us. Below are the three biggest and worst ways to building muscles. Try to erase these mistakes from your system and you will be a notch closer to earning the beach body you’ve been waiting for.

Skipping Out On Your Cardio
Even if you are the skinniest of skinny and your goal is to achieve maximal muscle gain it is important that cardiovascular exercises are part of your program. An aerobic form of exercise plays a vital role in building muscle and has been shown to speed up recovery from weight training by transporting oxygen and blood flow to the muscles. Doing weight training is almost useless for stimulating your cardiovascular system.

The circulatory system is developed because more oxygen is pushed through your blood resulting in a greater number and size of blood vessels. Since there is a greater cardiovascular density of blood vessels, your circulatory system has more ‘supply routes’ to shuttle oxygen and nutrients to the body tissues, including muscles, and shuttle away waste products that can slow muscle growth, repair and recovery. In the end, this means you will create a more optimal environment for building muscle!

Overtraining the Biceps and Triceps
It is a common sight in gyms to see small and weak dudes spending a full hour doing every biceps and triceps exercise imaginable. They do set-after-set, week-after-week with nothing to show but the same skinny noodle arms. What they don’t know is that for maximum muscle growth and strength, the biceps and triceps require very little direct stimulation!

If you want to yield good results, try to focus the majority of your training on the large muscle groups namely chest, back, shoulders and legs. Focus on increasing the strength and size in these big muscle groups and rest assured, building muscle in your arms will become easier.

Not Focusing On Getting Stronger
“Building muscle will almost always follow if you simply focus on getting stronger, I mean getting really stronger.” Unfortunately, training to get stronger seems to no longer be a part of the average trainees’ training regime. The stronger you become the more sets and reps you will be able to lift for more specialized movements.

The better your technique, the faster the recovery provided, the longer and harder you will be able to train. By getting stronger from week to week, muscle mass will sure follow thereafter. If you really want to build muscle fast – safely and naturally, you’ll have to make sure that you’re avoiding these three common bodybuilding no-nos.

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Five Basic Workout Supplements for Women in 2011

The supplement business continues to boom despite the challenging economic condition. Because of this, it comes as no surprise that new products are constantly introduced in the market. Since there are plenty of fitness supplements for women available, it is difficult to distinguish the ones that are suitable for men from those for women. But, there are actually five basic supplements that are highly appropriate for women who want to build their muscles.

The First fitness supplement is protein. This nutrient is important in muscle development. In order to obtain sufficient amounts of protein, it is best to drink protein shake an hour prior to one’s workout. Doing so will energize the body and greatly help in muscle repair after workout. Protein powders sold in the market range from whey protein to soy protein. Regardless of the type one decides to take, it is best to opt for the low sugar variety.

The Second workout supplement is calcium magnesium. Since bone strength and endurance is essential in weight lifting, women can greatly benefit from taking this vitamin. Even women who are not engaged in lifting weights must take this supplement if they want to maintain the health of their bones and prevent osteoporosis when they age.

Third is 5HTP. Although it is quite uncommon, it is one of the supplements discovered to be beneficial for women. It helps curb one’s appetite, increase energy during one’s waking hours, relax the body when it is time to rest and keep the emotions stable. This can help to improve your metabolism and even help lose weight.

Fourth is glucosamine chondroitin. This nutrient is essential in promoting the health of the joints. Women who are training heavily on weights must take this to maintain the health of their joints, promote its repair and prevent injuries.

The last womens fitness supplement is creatine monohydrate. This is a nutrient that is contained in the body for the purpose of stimulating the muscles. However, since the body is short of supply in this nutrient, it is best to take them from powdered supplements. It is tasteless so it is easy to drink. this is actually one of the best pre workout supplements for women.

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Best Pre Workout Supplement 2011

What is the best pre workout supplement for this year?

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Isn’t that the age old question? or.. for that matter, what is the best workout supplement for building muscle? That question gets asked over and over… and the answer is… you guessed it… depands!

The best pre workout supplement all depends on what your particular workout goals are. Of course, I’m betting that alot fo you are looking for ways to build muscle quickly and some are looking for ways to get ripped fast.

But see, right there, we talked about two completely different initiatives. Okay, enough talk about that. Let’s get to the business of discussion as to the best preworkout supplement for 2011.

You may find that there are some supplements that appear from previous years…. guess why? They still work!

Pre-workout supplements are extremely popular among both competitive and recreational lifters, in many ways because of the instant boost of energy that many of them experience. Many pre-workout supplements are designed specifically with the goal of being able to increase energy, delay fatigue, increase pumps, and boost muscle gains. The best pre-workout supplement are often all natural, and contain a combination of ingredietns that are supposed to give you that energy boost.

Almost all pre-workout supplements contain caffeine. If you need that jolt of energy for your workout, it is important tolook for caffiene in your supplement. There are also other pre-workout supplements also contain other stimulants such as geranium extract and synephrine to further boost energy and focus.

Creatine is another common ingredient. However you need to check the label, as many pre-workout supplements list creatine on their label but don’t really have enough to have a lasting effect. Your pre-workout should provide a bare minimum of 3g of creatine, any less and you are wasting your money.

Nitric oxide boosters such as arginine AKG, agmatine sulfate, and citrulline malate are also often included to increase the pump experienced from lifting, volumizing the working muscles. Nitric oxide boosters are help blood flow to your muscle fibers and that is what gives the feeling of the pump when you workout.

Beta-alanine is an ingredient that you will want to be sure is in your pre-workout. Beta-alanine delays fatigue (you know, getting tired) and reduces the burn felt in the muscle that can make you feel like you can’t go on and prevents the extra few reps. Your pre-workout should contain at least 1g beta-alanine, though the ideal dose is higher.

First of all, for those of you looking to get lean, you should definitley stay away from antying that contains creatine. Creatine has the tendency to cause you to retain water in your body. So, using products containing creatine will end up giving you the appearance of being fat and will deterioate your definition.

There are different types of pre-workout supplements being sold in the market. One of the highly utilized is nitric oxide. Despite the various choices for nitric oxide supplement, not all of them meet the standards that most people are looking for. If you want to greatly benefit from your pre-workout supplement, you have to take something that can provide you with energy and pump for your workout while improving your overall health at the same time.

Gain Muscle Mass

Now, let’s talk about strength and mass gaining. If you want to see how much muscle mass you can gain and how much weight you can push, then you may want to consider Superpump 250.

Superpump 250

In the pre-workout category, SuperPump250 is the reigning King of dramatic effects. Athletes who try SuperPump virtually never go back to any other pre-workout supplement, and its effects are so profound that the thought of training without it is simply out of the question for most users. In the groundbreaking independent clinical trial, increases in lean muscle mass nearly tripled in a single workout with just 1 dose of SuperPump250 as compared to not taking the supplement. If that’s not enough, body fat percentages simultaneously dropped as opposed to no changes in body fat recorded without the supplement. Consider all this with the added effects of explosive energy, mental focus and strength, and you’re left with seemingly very little to consider.

Concentration and Focus

If you want to have that long burn and energy to get through that grueling workout, then jacked is probably for you. Jacked is one of the most popular workout supplements on the market today. It really helps you get that intensity and the best thing is you don’t crash hard. One note, don’t take it and workout too close to bed time. You may not be able to sleep!

Jack3d

Like having tons of energy, strength, stamina and endurane for your workouts? Who doesn’t? There’s nothing like the right combinaton of compounds taken pre-workout to deliver consistently mind-blowing workouts to help you achieve your goal. After all, if your workouts suck, you can all but forget about making killer progress anytime soon. USP Labs Jack3d gives you the mad aggressive desire and ability to lift more weight, pump out more reps and have crazy lasting energy, along with sick muscle-engorging pumps. Jack3d is easily the most intense pre-workout product you will ever want to use again. The amount of energy anf focus is perfect, pumps and vascularity will be out of control, but most importantly you will feel great throughout your entire workout. No crash, no bloat, no headaches, no blown workouts.

The effectiveness of Jack3d is mainly attributed to the combination of stimulants that it contains. Just like any other pre-workout supplement, Jack3d has caffeine for its main ingredient. However, aside from this, it also has geranium extract called 1.3 dimethylamylamine. This substance is a natural compound that has been a common content of most foods for a long time. Moreover, it is also packed with schizendrol, an extract that can be obtained from schizendra plant. When caffeine, 1.3 dimethylamylamine and schizendrol are combined, they can sufficiently and safely provide the energy and focus that its users need to get through an intense workout session and even in other day to day activities. In fact, there are computer programmers and students who take Jack3d in order to keep them focused in accomplishing their tasks and performing their work without interruptions.

Other ingredients of Jack3d include AAKG, creatine and beta alanine. AAKG helps in pumping the muscles, creatine in the development of lean muscle mass and beta alanine for providing endurance. Unlike other pre-workout supplements, it is considered the best as it does not contain any trace of fillers such as maltodextrin, fats, artificial flavors, food coloring, processed carbohydrates and stool-splitting magnesium. Because of its simple and natural ingredients, Jack3d is also more affordable than other pre-workout supplements. Being the best pre-workout supplement that it is, Jack3d is undoubtedly one of the great nitric oxide sources at the moment.

There are many more ingredients with different functions that may be included in a pre-workout supplement, but these are the most common. While your pre-workout supplement may have a great ingredient profile, make sure that adequate doses of each ingredient are supplied. For example. if your pre-workout supplement contains a proprietary blend of 10 ingredients at 3g/scoop and creatine is listed last, then there is probably not much creatine in the product! Different people may find that different pre-workouts may be best for them, but just make sure that you aren’t paying $40 for a bottle of caffeine and that your pre-workout supplement actually contains real muscle building ingredients.

What about Nitric Oxide Supplements?

Most Suitable Nitric Oxide Supplement for You
You will know what is best for you by asking yourself further with the following questions:

Question 1: Do you prefer a stimulant or stimulant free product for your pre workout supplement?

Most nitric oxide supplements have caffeine and other types of stimulants which provide power, concentration and extra strength while you are working out. Because stimulants are beneficial, it is helpful to have them in your supplements. But, it is also recommended that you stop your stimulant use from time to time. In particular, you can use stimulant based supplements for 2 to 3 consecutive months and take a break from 2 to 4 weeks. This will help your adrenals work efficiently.

Do not worry about stopping your stimulant intake for a certain period. You can still have the amazing pumps that you want by taking pre-workout supplements that are stimulant free. Most of these supplements are in pill form but there are instances when it isn’t. Read on to know about stimulant-free supplements that you can choose from.

As an additional note, make sure to thoroughly read the instructions before taking stimulant based supplements. Also, do not combine 2 products that are both stimulants even if the other one is simply coffee. As a beginner, you have to begin with low dosages and make gradual increases.
Most stimulant based supplements contain caffeine. According to research, caffeine is mostly safe in the amount of 6 milligrams per kilogram of bodyweight. To be safe, it is recommended to limit your daily intake of caffeine below 400 milligrams.

Unfortunately, most products presented on this site contain propriety formulas that do not specify the amount of caffeine in one serving. If you are worried about this, look for a product that clearly specifies the dosage of its stimulant content in the label. Scivation and Cellucor do this and there are more companies that are getting rid of their propriety formulas.

NO3 Chrome is the most preferred nitric oxide pill because of its two ingredients. First is Arginine Nitrate which results to huge and long pumps. The second is Pycnogenol which is a natural anesthetic and nitric oxide amplifier.

NO3 can be used with other stimulant-based supplement listed below. But, you have to be very careful when doing so. Make sure to read the instructions carefully especially when combining it with other types of supplements containing nitrate such as C4 extreme. These products are produced by a legit company known as Cellucor.

NO3 Chrome Ingredients

The main ingredient of NO3 Chrome is arginine nitrate, which is well known as a powerful nitric oxide booster. Arginine Nitrate is a combination of the amino acid l-arginine with a nitrate ion. This helps your body create more nitric acid in your body, which leads to more nutrients flowing to the muscles. This is what gives you the intense pumps and strength that you desire.

Another ingredient is L-Citrulline Malate which is one of the best endurance supplements available. Clinical trials have showed it to reduce muscle fatigue, but we’re also now seeing that this is great for pumps too – a perfect reason to put it in here.

The last ingredient that I would like to discuss is Pycnogenol, which is an awesome nitric oxide amplifier. It is a natural plant extract, which is taken from the bark of the maritime pine tree. This tree only grows along the coast of southwest France. Studies have shown that when coupled with arginine, that it cured erectile dysfunction in 80% of its users without any side effects. I know we’re not trying to solve erectile dysfunction with our pre-workout product, but the proof is in the pudding: pycnogenol is the ultimate nitric oxide amplifier when mixed with arginine!!

 

Best Stimulant Containing Pre Workout Supplements

Best pre workout supplements without 1,3 DMAA

Cellucor C4 Extreme Supplement Review

Animal Rage Pre Workout Supplement Review

White Flood Creatine Pre Workout Supplement Review

 

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Weight Lifting Workout Routines

Olympic-style weight lifting training.

Image via Wikipedia

Basic Points to Follow in a Weight Lifting Workout Routine

A group of set or repetitive exercises that aims to grow certain muscles comprise a weight lifting workout plan. The primary thing to bear in mind before making the plan is that the exercises cannot build muscles overnight. Thus, you must create a plan that balances the stress and strain in your muscles without overworking them. In order to do this, you must follow some of the basic points in weight lifting workout. Here are some of them:

Basic Points for Weight Lifting Workout Exercises

1. Put together a plan that works out the biceps and back in the same schedule. The reason for this is that back exercises develop the back muscles and biceps at the same time.

2. Another set of muscles that you must exercise together are your chest, shoulder and triceps. Chest and shoulder exercises promote the growth of the triceps.

3. The muscle groups in both items above should comprise your upper body exercises. Another set of workout plan should be made for your lower body.

4. Your lower body exercises must target your quads, hamstring and calves. Make a plan to exercise these muscles.

5. After grouping your muscles together in your weight lifting workout plan, incorporate a schedule for your exercises. It is recommended that you perform intensive exercises at a maximum of three days every week.

6. Alternate your weight lifting exercises with aerobic exercises.

7. Schedule a rest day once a week to give your muscles time to rest and rejuvenate for another week long workout schedule. Without rest, your muscles will not grow.

8. Include your abdominal exercises in your lower body workout schedule.

Basic Points for Weight lifting workout Exercise Repetitions

9. Perform 5 sets of one type of exercise as a beginner. Do 12 repetitions in the first set, 10 in the second, 8 in the third and 6 in the fourth set.

10. While you decrease your repetitions for each set, increase the amount of weights you use.

11. Before proceeding to the last set, rest for about one minute.

12. For your fifth set, decrease the weights and perform 12 repetitions.

13. After the last set, perform 12 counts of another type of exercise for the same group of muscles.

14. Perform number 12 and 13 without taking a break.

15. Once you have finished exercising one group of your muscles, take a 2 minute break before moving on to the next exercise.

More on how to build muscle:

How to get ripped fast

Bodybuilding Workout Routines

What helps build muscle fast

Fast Ways to build Muscle

How to gain muscle quickly

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How to Get Ripped Fast

Basic Points to Follow in a Weight training Workout Plan

Learning how to get ripped fast can be one of those things that can actually hurt you. Living in a time when we think that we need to get instant gratification, I realize that we always want results yesterday!

Even though you may want to try to get ripped of find a quick way to get six pack abs overnight, I think it is important to remember that there are the most efficient ways to build muscle and gain strength, but when we talk about getting ripped fast, it is important to give understanding to the fact that fast is relative.

Getting ripped fast is about optimizing your diet, workout, and rest routines!

For starters, lets take a look at the weight training part of any fitness program.

A group of set or repetitive exercises that aims to grow certain muscles comprise a weight lifting workout plan. The primary thing to bear in mind before making the plan is that the exercises cannot grow the muscles overnight. Thus, you must create a plan that balances the stress and strain in your muscles without overworking them. In order to do this, you must follow some of the basic points in weight lifting workout. Here are some of them:

Basic Points for Weight Lifting Exercises
1. Put together a plan that works out the biceps and back in the same schedule. The reason for this is that back exercises develop the back muscles and biceps at the same time.
2. Another set of muscles that you must exercise together are your chest, shoulder and triceps. Chest and shoulder exercises promote the growth of the triceps.
3. The muscle groups in both items above should comprise your upper body exercises. Another set of workout plan should be made for your lower body.
4. Your lower body exercises must target your quads, hamstring and calves. Make a plan to exercise these muscles.
5. After grouping your muscles together in your weight lifting workout plan, incorporate a schedule for your exercises. It is recommended that you perform intensive exercises at a maximum of three days every week.
6. Alternate your weight lifting exercises with aerobic exercises.
7. Schedule a rest day once a week to give your muscles time to rest and rejuvenate for another week long workout schedule. Without rest, your muscles will not grow.
8. Include your abdominal exercises in your lower body workout schedule.
Basic Points for Exercise Repetitions
9. Perform 5 sets of one type of exercise as a beginner. Do 12 repetitions in the first set, 10 in the second, 8 in the third and 6 in the fourth set.
10. While you decrease your repetitions for each set, increase the amount of weights you use.
11. Before proceeding to the last set, rest for about one minute.
12. For your fifth set, decrease the weights and perform 12 repetitions.
13. After the last set, perform 12 counts of another type of exercise for the same group of muscles.
14. Perform number 12 and 13 without taking a break.
15. Once you have finished exercising one group of your muscles, take a 2 minute break before moving on to the next exercise.

 

Bodybuilding Workout Routines

Bodybuilding Workout Routines

10 Simple and Effective Tips to Build Muscle

There are various materials providing different tips to build muscles. However, not all of them prove to be effective body building workout routines. If you want to develop more muscles, here are 10 simple tips you can follow that combines diet and exercise.

1. Eat constantly. As much as possible, eat small meals every two to three hours. Make it a habit to eat breakfast as well.

2. Fill yourself with adequate calories. If your muscles do not grow by 1 to 2 pounds weekly then your caloric intake is not enough.

3. Consume about 40 to 60 grams of protein with each meal you take. You may also need to adjust this quantity based on your weight. Take note that protein is the most essential nutrient in muscle building.

4. Aside from measuring your protein intake, try to eat around 40 to 60 grams of carbohydrate in each of your meals. This will give you the energy you need while working out your muscles.

5. Intensely perform the first and last set of your body building workout routine. Work out your muscle to the maximum.

6. Imagine your goal at all times. Decide on what you want to achieve so that you will know if you are already there.

7. Do not lift the same amount of weights or do the same number of sets for a long time. You must aim to increase them gradually otherwise your muscles will become lazy and stop growing. You can either increase the weights you carry or add more sets to your usual routine every week.

8. Your muscles will not develop by doing slow body building workout routines for a long period in the gym. You must learn to force them in a short span of time. Thus, lift as quickly as possible without putting strain on your posture.

9. The top body building workout routines include bench press, dead lifts, military press and squats. Do these exercises as much as you can.

10. Do not over exercise. Make sure to have enough rest in between your routines. Muscles grow only when given time to rebuild new tissue. If you feel sore, do not force yourself. Rest your muscles.

Other muscle building articles:

What Helps Build Muscle Fast

Fast Ways To Build Muscle


How to Gain Muscle Quickly

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What Helps Build Muscle Fast?

What Helps Build Muscle FastThere are many schools of thought as to what helps build muscle fast. When I consider the things that will really make the difference, I feel like it comes down to your diet and rest.

I am assuming that you are already working out about 4 times a week and you are getting in the right amount of cardio.

The reason I think alot of it has to do with diet and rest has to do with replenishing your body. If you are trying to find fast ways to gain muscle, you know you need to work out hard. But so many body builders and atheletes overlook diet. The grab quick meals or just eat protein bars.

Can you imagine that? How crazy… You work out like crazy but then short change yourself when it comes to nourishment. Think about it, you need to make sure your body had energy (food), nutrients (from food), and protien to repair muscle fibers (food again).

If you are serious about getting muscle, you need to consider that you also need to find the most efficient means for nourishement. A great deal of that is going to come from you eating lots of whole food including fruits and vegetables, and clean fat free animal proteins.

Lastly, you need to make sure you are getting 6-8 hours of sleep a day. It is so important to recharge your batteries. And, people so often underestimate the time your body needs in “down time” in order to repair all the “damage” you did to your muscles.

Remember, the process of gaining muscle is controlled muscle tearing, and then building new tissue. The new tissue is where your muscles get bigger.

Fine tune your diet and get enough rest, and you’ll see that you will be quickly gaining muscle mass!

Fast Ways To Build Muscle

How To Gain Muscle Quickly

Is it possible to gain muscle mass quickly

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Fast Ways to Build Muscle

Fast Ways to Build MuscleThere are many different thougths on fast ways to build muscle and I decided to take a look at and see if there were that made any sense.

I went through all the search engines to find websites and links related to building muscle and hways to gain muscle quickly.

Alot of it really revolves around proper diet, exercise, and making it happen!

Here are some great ideas for gaining more muscle and getting more ripped than you can imagine.

Lets start of by understanding that you need to be able to commit do working out at least 3-4 times per week. The other thing you need to do is commit to at least 1 hour workout.

One of the best programs to work with is working your back and biceps on one day, then your chest and triceps on another… don’t forget about working out your legs too.

Think about this… you are trying to work on pushing exercises and pulling exercises grouped together.

You need to plan to work out all the way to muscle failure. That means you are actually tearing the muscles. By tearing the muscles, you will then make your body have to rebuild those muscles. By doing that, you are able to get bigger muscles.

Another thing to make sure you are doing in order to build muscle quickly is to vary the workout. Your body will start to get muscle memory so you need to change things up and keep tricking your muscles.

Now, let’s look at diet. When you are dieting, you need to make sure you are drinking 4-6 quarts of water per day. You need to keep hydrated.

also, aim for eating 10-15 servings of fruits and veggies. If you can eat raw, better. many times, cooking destroys the nutrients.

You should get plenty of protein in your diet too. That is the building blocks for new muscle.

Now, what about supplements? There are lots of ideas about muscle building supplements, but they typically stress your liver and kidneys. it might be a better idea to try to gain muscle without using those kinds of items.

One of the actual fast ways to build muscle for me was to get a personal trainer.

Why?

Well, it takes alot of discipline to get in shape and it’s hard work. Having a personal trainer forced me to workout on days that I felt lazy. It’s like having an accountability partner there working with you.

There are no miracle fast ways to build muscle. But, the quickest way to build muscle comes from consistency and diligence.

Create a plan, stick to the plan. You will see results and feel better every day!

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