Peter Noopy asked:


nt to be the popular gym buff or want to have a beautiful body like Angelina Jolie? Your reason does not matter at all. Do yourself a favor and build certain level of muscle mass in your body.

To help you, here are few tips to achieve your dream of building a pounds of lean muscle.

The law of progressive overwork simply states that you must increase the amount of reps or the amount of weight lifted every single workout in order to start muscle growth.

Now the point is, how are we benefited from it when the body gets adapted to the stimuli? Well the key is to place ever growing demand on the body, thus forcing it to repeatedly adapt. Training with weights is certainly the best method to accomplish this. By using this technique, you can easily recognize the weight of the equipment that you can hoist. Eventually, you can add more weight so that you may start building those muscles.

If you exercise with the exact same weight each session and carry out the same amount of repetitions, how can you be expecting your body to grow? So, if you want larger biceps, you must increase the load you are lifting each session or the amount of reps.

Perform 8-12 reps on any given work out. This will arouse most muscle growth. Lower rep ranges of say 3-6 work fine for building strength but not essentially muscle hypertrophy (growth). Higher reps e.g. 15 to 20 repetitions may also trigger your muscle to grow. Unfortunately, this is not enough if you want to have that pack of muscles in your body. What you should do is to lift heavy weights that would let you do at least eight repetitions but not more than 12 repetitions.

Do 6-9 sets for every body part. If you are working out with good form this is everything you’ll require fueling the muscle growth. You want to keep your workouts less than forty-five minutes to stay away from the release of hormones that actually break your muscle tissue down. Fortunately, you can accomplish this easily by doing a maximum of 9 sets for each body part.

When you lift weights your muscles actually tear & your body repairs them and grows. If you want your muscle fibers to grow, it must be given the essential supplements. It is as simple as eating a big so that you can also be big. A good bodybuilding diet will allow you to grow with minimal fat at the same time.

Muscle equals protein. Your muscle tissue needs to be repaired or at least replenished after you work out. Therefore, it is a must that you consume a high quantity. Protein intake can be very tricky. Several starters are not aware that they are actually getting inadequate protein. On the other hand, those who have been working out for so long take high amount of proteins which are no longer needed by the body.

Your lean weight is your whole body weight less the amount of fat you are carrying. You will want to know your body fat percentage for this. In case you are not yet sure, you can also use the Body Fat Calculator so that you can have a good approximation. Another rule is to eat at least 1 gram of protein for each and every pound of your body’s total weight. So a 160 lb man must take 160 grams of protein per day.



Muscle Gain

Stevey McGeown asked:


As you will know by this stage of the game, I am a hard core advocate of using bodyweight exercises to build strength, endurance, superb abdominal and total body conditioning.

Bodyweight exercises begin with your basic push-up and squats, and then move on to a higher and more intense and effective levels. They are the ideal complement to any fitness regime and are suitable for all from the most out of shape beginner, to your Gold Medal Winning Olympic athlete. Think Olympic rings, or hanging rings for pull-ups, the horse etc

In a break from the norm, bodyweight exercises combine both the ability to develop phenomenal strength and endurance simultaneously by challenging you with workouts that hit every part of your body, thereby boosting your heartrate so that you are working both your lungs and your muscles.

Consistent practise of bodyweight exercises will shred the fat from your body, and make you lean and muscular, especially around the torso.

You will recognise some of these exercises, but I suspect were never shown any particularly useful routines or programs that are necessary to give you a total body workout.

Why not test the following routine, and see what it does for you. It could be the beginning of a new you.

Begin with a few deep breaths -

1) Squats – stand with your feet shoulder width apart, and squat down as though sitting on a chair, pause at the bottom, and rise powerfully. Remember to look up and forwards during the motion to ensure proper alignment. Aim to perform 20-30 repetitions,

2) Push-ups/ press-ups – assume the standard push-up position and go for 20-30 repetitions. If you feel that this is difficult, bring your knees to the floor and do the assisted press-up.

If you feel that this is too easy, do your press-ups super slow ie count 4 going down, and 4 going up, and go to exhaustion. This is guaranteed to shake up your normal push-up routine.

3) crunches – lie on your back on the floor, and curl your upper body from the floor using abdominal strength only. As you curl down, gently lower your back shoulders and then head to the floor, and then curl back up again, incorporating a neck workout into the routine too. Again aim to do 20 repetitions.

Do this set of exercises 3 times, and remember to enjoy – the harder you work the more you’ll enjoy it!

Finish with a couple of minutes of light stretching.



Muscle Gain

Nancy Rishworth asked:


Copyright (c) 2009 Nancy Rishworth

Are you interested in increasing your overall strength? Whether you just want to feel stronger and healthier or if you have a specific goal or an athlete, increasing strength is always a good idea.

You’ve probably heard the various recommendations for increasing strength and you may have even looked into strength training routines. The problem is, for many it may conjure up images of bulging muscles and weight lifters. But resistance training routines are much more than the weight lifting you see at the Olympics.

A good resistance training routine will help you become stronger and leaner but also increase your flexibility and your agility. If you enjoy playing sports, such as golf or tennis, resistance training can help you become a stronger athlete. .

Resistance training routines don’t necessarily mean big, bulging muscles. A good training program will allow you to gradually increase resistance while toning muscles. When you combine resistance training with a stretching routine, you not only tone the muscle, but you also stretch the muscle and tendons. The stretching process makes the muscles longer and leaner.

You can easily build strength by working with lighter weights than a traditional weight lifting routine. Lifting large weights for low repetitions will increase the likelihood of muscle tears and will over time build greater bulk. While working with smaller amounts of weight still builds muscle and strength, just not the bulk that classical weight lifting results in.

Typically, resistance training routines result in muscle growth, but it usually takes at least six weeks before that muscle growth is obvious (but don’t give up, the work is worth it and once you start building muscle mass you’ll be glad you stuck with it). Of course, if you have practiced resistance training exercises in the recent past, you may find that your muscles rebound faster than a beginner.

This type of training allows you to become stronger and have greater stamina. If you play golf, resistance training routines can help you develop a more powerful swing, or a great backstroke for a tennis player. Many professional athletes incorporate strength training routines into their sports training just for the purpose of becoming stronger in their chosen sport.

Strength training routines result in lean, strong muscles. When combined with a routine of stretching, you’ll have amazing strength and flexibility. Imagine the difference it will make for your appearance – , your lifestyle and your favorite sport.

With just a few simple muscle stretching activities, you can rebuild your muscles and take them to a new level of functionality. You’ll feel better, have less tension, and be able to perform your favorite activities with more strength and energy.



Muscle Gain