How to Weight Train for Maximum Muscle Gain
By Anthony Ellis
Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of "free weights" like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight and bodyweight exercises like pull-ups or dips.
Free Weights vs. Machines vs. Bodyweight Exercises
For maximum muscle gain, the focus of your workouts should consist of free weight exercises. Not machines or bodyweight exercises. This is not to say that you should not use machines or bodyweight exercises, but they should not be the focus of your training. To get an effective, muscle blasting workout, you must stimulate the most muscle fibers as possible, and machines do not do this.
The main reason for this is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist the main muscle in performing a complex lift. The more stabilizers and synergists worked, the more muscle fibers stimulated. Multi-jointed free weight exercises like the bench press, require many stabilizer and synergistic muscle assistance to complete the lift. On the other hand doing a bench press using a machine will need almost no stabilizer assistance.
Since machines are locked into a specific range of motion and help to support the weight along that path, they fail to stimulate the muscles that surround the area you are working (stabilizers). This is a mistake. If your stabilizer muscles are weak, then the major muscle group will never grow!
Free weight exercises like the dumbbell press or squat, for example, put a very large amount of stress on supporting muscle groups. That's why you will get fatigued faster and not be able to lift as much weight as you did on the machine. But you will gain more muscle, become stronger very quickly and have a true gauge of your strength.
If you use machines in your program, they should be used to work isolated areas and only after all multi-jointed exercises have been completed.
Beginners should begin with a limited combination of machine exercises, bodyweight exercises and mult-jointed free weight exercises. Before increasing the weight levels, they should work on becoming familiar with the proper form and execution of each. Soon, bodyweight exercises will become insufficient to stimulate growth and they will need to focus on more free weight exercises.
Multi-Jointed Exercises
The exercises that work the large muscle groups are called compound (or multi-joint) movements that involve the simultaneous stimuation of many muscle groups. These compound exercises should be the foundation of any weight training program because they stimulate the most amount of muscle in the least amount of time.
Here are the basic movements:
* Bench Presses (works the chest, shoulders, tricep)
* Overhead Presses (shoulders, tricep)
* Pull-ups/Barbell Rows (back, bicep)
* Squats (legs, lower back)
* Deadlifts (legs, back, shoulders)
* Bar Dips (shoulders, chest, arms)
I cannot overemphasize the importance of these exercises. Do not start an advanced weight training program without them!
They will overload your entire skeletal and muscular system like no machine could ever do, giving you and effective workout in a very short period of time. If you can only do a few exercises, then do these. They have been proven (and not just by me) to encourage muscle and strength gain unlike any other exercises.
Lift Heavy Weight
To build mass, you must weight train with heavy weights. By heavy, I mean a weight that is challenging for you -- not me, or anyone else. To consider a weight heavy, you should only be able to do a maximum of 8-12 reps before your muscles temporarily fail. A weight is considered "light" if you can do more than 15 reps before muscle fatigue sets in.
Heavy weights stimulate more muscle fibers than lighter weights. It's that simple. More muscle stimulation means more muscle growth.
Don't Overtrain
Heavy weight training puts a huge strain on your body, so adequate rest and recuperation after your workouts is essential. If you are prone to train too often, several things happen:
You don't give your muscles enough time to recuperate between workouts. If your muscles have not repaired themselves, you will not be at maximum strength for your next workout. Rest is essential. Other than eating, this should be your main focus.
You are setting yourself up for burnout or an injury.
I know you are motivated and excited about working out, but don't be careless. You must pace yourself, you want to be able to keep this up for a long time, not burnout before you reach your goals. I only weight train 3 times per week, that's all. Anymore than that and I would not give my body enough time to repair and build new muscle.
Contrary to popular belief, you do not grow while working out, you only grow when you are resting.
Below is an example mass workout. I did 4 heavy sets for 4-8 reps each.
Wednesday (legs, abs)
* Heavy Squats, leg extension superset
* Seated Calve Raises, 4 strips sets
* Crunches (4 sets of 20)
-------
Friday (chest, shoulder, triceps, abs)
* Flat bench press, incline dumbbell flyes superset
* Shoulder press, side raises superset
* Tricep pushdowns
* Reverse incline leg raises (3 sets of 20)
------
Sunday (back, biceps, abs)
* Wide grip pull-ups, latbar pulldown superset
* EZ bar bicep curl, incline dumbbell curls superset
* Crunches (4 sets of 20)
Nothing fancy, but effective.
Former "skinny guy" Anthony Ellis is the author of Gaining
Mass! The most widely used weight gain program in the world.
This unique program designed to help people gain weight and
build muscle, is currently being used in over 90 countries
and boasts the largest private weight gain forum on the
Internet, with well over 13,000 members at http://www.fastmusclegain.com
Click here to view over 200 user testimonials:
http://www.fastmusclegain.com/testimonials.html
Article Source: http://EzineArticles.com/?expert=Anthony_Ellis
http://EzineArticles.com/?How-to-Weight-Train-for-Maximum-Muscle-Gain&id=12249
Saturday, June 16, 2007
How to Weight Train for Maximum Muscle Gain
How to Weight Train for Maximum Muscle Gain
By Anthony Ellis
Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of "free weights" like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight and bodyweight exercises like pull-ups or dips.
Free Weights vs. Machines vs. Bodyweight Exercises
For maximum muscle gain, the focus of your workouts should consist of free weight exercises. Not machines or bodyweight exercises. This is not to say that you should not use machines or bodyweight exercises, but they should not be the focus of your training. To get an effective, muscle blasting workout, you must stimulate the most muscle fibers as possible, and machines do not do this.
The main reason for this is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist the main muscle in performing a complex lift. The more stabilizers and synergists worked, the more muscle fibers stimulated. Multi-jointed free weight exercises like the bench press, require many stabilizer and synergistic muscle assistance to complete the lift. On the other hand doing a bench press using a machine will need almost no stabilizer assistance.
Since machines are locked into a specific range of motion and help to support the weight along that path, they fail to stimulate the muscles that surround the area you are working (stabilizers). This is a mistake. If your stabilizer muscles are weak, then the major muscle group will never grow!
Free weight exercises like the dumbbell press or squat, for example, put a very large amount of stress on supporting muscle groups. That's why you will get fatigued faster and not be able to lift as much weight as you did on the machine. But you will gain more muscle, become stronger very quickly and have a true gauge of your strength.
If you use machines in your program, they should be used to work isolated areas and only after all multi-jointed exercises have been completed.
Beginners should begin with a limited combination of machine exercises, bodyweight exercises and mult-jointed free weight exercises. Before increasing the weight levels, they should work on becoming familiar with the proper form and execution of each. Soon, bodyweight exercises will become insufficient to stimulate growth and they will need to focus on more free weight exercises.
Multi-Jointed Exercises
The exercises that work the large muscle groups are called compound (or multi-joint) movements that involve the simultaneous stimuation of many muscle groups. These compound exercises should be the foundation of any weight training program because they stimulate the most amount of muscle in the least amount of time.
Here are the basic movements:
* Bench Presses (works the chest, shoulders, tricep)
* Overhead Presses (shoulders, tricep)
* Pull-ups/Barbell Rows (back, bicep)
* Squats (legs, lower back)
* Deadlifts (legs, back, shoulders)
* Bar Dips (shoulders, chest, arms)
I cannot overemphasize the importance of these exercises. Do not start an advanced weight training program without them!
They will overload your entire skeletal and muscular system like no machine could ever do, giving you and effective workout in a very short period of time. If you can only do a few exercises, then do these. They have been proven (and not just by me) to encourage muscle and strength gain unlike any other exercises.
Lift Heavy Weight
To build mass, you must weight train with heavy weights. By heavy, I mean a weight that is challenging for you -- not me, or anyone else. To consider a weight heavy, you should only be able to do a maximum of 8-12 reps before your muscles temporarily fail. A weight is considered "light" if you can do more than 15 reps before muscle fatigue sets in.
Heavy weights stimulate more muscle fibers than lighter weights. It's that simple. More muscle stimulation means more muscle growth.
Don't Overtrain
Heavy weight training puts a huge strain on your body, so adequate rest and recuperation after your workouts is essential. If you are prone to train too often, several things happen:
You don't give your muscles enough time to recuperate between workouts. If your muscles have not repaired themselves, you will not be at maximum strength for your next workout. Rest is essential. Other than eating, this should be your main focus.
You are setting yourself up for burnout or an injury.
I know you are motivated and excited about working out, but don't be careless. You must pace yourself, you want to be able to keep this up for a long time, not burnout before you reach your goals. I only weight train 3 times per week, that's all. Anymore than that and I would not give my body enough time to repair and build new muscle.
Contrary to popular belief, you do not grow while working out, you only grow when you are resting.
Below is an example mass workout. I did 4 heavy sets for 4-8 reps each.
Wednesday (legs, abs)
* Heavy Squats, leg extension superset
* Seated Calve Raises, 4 strips sets
* Crunches (4 sets of 20)
-------
Friday (chest, shoulder, triceps, abs)
* Flat bench press, incline dumbbell flyes superset
* Shoulder press, side raises superset
* Tricep pushdowns
* Reverse incline leg raises (3 sets of 20)
------
Sunday (back, biceps, abs)
* Wide grip pull-ups, latbar pulldown superset
* EZ bar bicep curl, incline dumbbell curls superset
* Crunches (4 sets of 20)
Nothing fancy, but effective.
Former "skinny guy" Anthony Ellis is the author of Gaining
Mass! The most widely used weight gain program in the world.
This unique program designed to help people gain weight and
build muscle, is currently being used in over 90 countries
and boasts the largest private weight gain forum on the
Internet, with well over 13,000 members at http://www.fastmusclegain.com
Click here to view over 200 user testimonials:
http://www.fastmusclegain.com/testimonials.html
Article Source: http://EzineArticles.com/?expert=Anthony_Ellis
http://EzineArticles.com/?How-to-Weight-Train-for-Maximum-Muscle-Gain&id=12249
By Anthony Ellis
Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of "free weights" like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight and bodyweight exercises like pull-ups or dips.
Free Weights vs. Machines vs. Bodyweight Exercises
For maximum muscle gain, the focus of your workouts should consist of free weight exercises. Not machines or bodyweight exercises. This is not to say that you should not use machines or bodyweight exercises, but they should not be the focus of your training. To get an effective, muscle blasting workout, you must stimulate the most muscle fibers as possible, and machines do not do this.
The main reason for this is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist the main muscle in performing a complex lift. The more stabilizers and synergists worked, the more muscle fibers stimulated. Multi-jointed free weight exercises like the bench press, require many stabilizer and synergistic muscle assistance to complete the lift. On the other hand doing a bench press using a machine will need almost no stabilizer assistance.
Since machines are locked into a specific range of motion and help to support the weight along that path, they fail to stimulate the muscles that surround the area you are working (stabilizers). This is a mistake. If your stabilizer muscles are weak, then the major muscle group will never grow!
Free weight exercises like the dumbbell press or squat, for example, put a very large amount of stress on supporting muscle groups. That's why you will get fatigued faster and not be able to lift as much weight as you did on the machine. But you will gain more muscle, become stronger very quickly and have a true gauge of your strength.
If you use machines in your program, they should be used to work isolated areas and only after all multi-jointed exercises have been completed.
Beginners should begin with a limited combination of machine exercises, bodyweight exercises and mult-jointed free weight exercises. Before increasing the weight levels, they should work on becoming familiar with the proper form and execution of each. Soon, bodyweight exercises will become insufficient to stimulate growth and they will need to focus on more free weight exercises.
Multi-Jointed Exercises
The exercises that work the large muscle groups are called compound (or multi-joint) movements that involve the simultaneous stimuation of many muscle groups. These compound exercises should be the foundation of any weight training program because they stimulate the most amount of muscle in the least amount of time.
Here are the basic movements:
* Bench Presses (works the chest, shoulders, tricep)
* Overhead Presses (shoulders, tricep)
* Pull-ups/Barbell Rows (back, bicep)
* Squats (legs, lower back)
* Deadlifts (legs, back, shoulders)
* Bar Dips (shoulders, chest, arms)
I cannot overemphasize the importance of these exercises. Do not start an advanced weight training program without them!
They will overload your entire skeletal and muscular system like no machine could ever do, giving you and effective workout in a very short period of time. If you can only do a few exercises, then do these. They have been proven (and not just by me) to encourage muscle and strength gain unlike any other exercises.
Lift Heavy Weight
To build mass, you must weight train with heavy weights. By heavy, I mean a weight that is challenging for you -- not me, or anyone else. To consider a weight heavy, you should only be able to do a maximum of 8-12 reps before your muscles temporarily fail. A weight is considered "light" if you can do more than 15 reps before muscle fatigue sets in.
Heavy weights stimulate more muscle fibers than lighter weights. It's that simple. More muscle stimulation means more muscle growth.
Don't Overtrain
Heavy weight training puts a huge strain on your body, so adequate rest and recuperation after your workouts is essential. If you are prone to train too often, several things happen:
You don't give your muscles enough time to recuperate between workouts. If your muscles have not repaired themselves, you will not be at maximum strength for your next workout. Rest is essential. Other than eating, this should be your main focus.
You are setting yourself up for burnout or an injury.
I know you are motivated and excited about working out, but don't be careless. You must pace yourself, you want to be able to keep this up for a long time, not burnout before you reach your goals. I only weight train 3 times per week, that's all. Anymore than that and I would not give my body enough time to repair and build new muscle.
Contrary to popular belief, you do not grow while working out, you only grow when you are resting.
Below is an example mass workout. I did 4 heavy sets for 4-8 reps each.
Wednesday (legs, abs)
* Heavy Squats, leg extension superset
* Seated Calve Raises, 4 strips sets
* Crunches (4 sets of 20)
-------
Friday (chest, shoulder, triceps, abs)
* Flat bench press, incline dumbbell flyes superset
* Shoulder press, side raises superset
* Tricep pushdowns
* Reverse incline leg raises (3 sets of 20)
------
Sunday (back, biceps, abs)
* Wide grip pull-ups, latbar pulldown superset
* EZ bar bicep curl, incline dumbbell curls superset
* Crunches (4 sets of 20)
Nothing fancy, but effective.
Former "skinny guy" Anthony Ellis is the author of Gaining
Mass! The most widely used weight gain program in the world.
This unique program designed to help people gain weight and
build muscle, is currently being used in over 90 countries
and boasts the largest private weight gain forum on the
Internet, with well over 13,000 members at http://www.fastmusclegain.com
Click here to view over 200 user testimonials:
http://www.fastmusclegain.com/testimonials.html
Article Source: http://EzineArticles.com/?expert=Anthony_Ellis
http://EzineArticles.com/?How-to-Weight-Train-for-Maximum-Muscle-Gain&id=12249
Body Building Workouts - Stopping Is As Important as Starting
Body Building Workouts - Stopping Is As Important as Starting
By Judy Wellsworth
One of the best ways for someone to get into maximum shape and shed those unwanted pounds is by starting body building workouts. Weight training will both increase the resting metabolism, turning the body into a 24/7 fat-burning machine, and tone and define the muscles for that sculpted look. Seems easy enough, doesn’t it?
There is, as there always is, where getting into shape is concerned, a catch. Body building workouts demand a huge effort and an iron will if you are going to stay with them long enough to see results. And the effort and will power to not merely that you will stay with your chosen program of body building workouts; they also mean you will make the effort to educate yourself about when it’s time to stop.
Stop When You Are Tired
Many people, in the eagerness to achieve their perfect new bodies, get carried away with the difficulty and duration of their body building workouts. They don’t want to stop until they are literally falling down with fatigue, and in pushing themselves are simply increasing their risk of injury.
Any form of exercise, when done to the point of exhaustion over and over again, can stop being fun and start being an ordeal. And many people facing ordeals find it easy to avoid them. If your body building workout feels like it is becoming an ordeal, you need to take a break. You probably needed to take a break anyway, just to give your body a chance to recuperate and build new muscle, but now you need an emotional break as well.
If you are new to body building workouts, you may not have done enough research to learn that your body experiences the greatest benefits from them during the days when you are idle. Those days are your recovery days, and it is during them that the muscle you so long for is actually created. Muscle mass does not increase while you are exercising; its too busy working. It increases for the two days--or even longer--following your workout.
If you want to maximize the good effects of your body building workouts, restrict them to three or four sixty-minute sessions weekly. On your in-between days, if you want to be active, stay away from the weight room and concentrate on speed walking, jogging, cycling, or some other low-impact cardiovascular tuning. You’ll keep your metabolism chugging along, and you’ll be giving your body a chance to pile on that muscle!
You can also find more info on Body Building Products and Body Building Routines. Bigbodybuildingtips.com is a comprehensive resource to got body building tips.
Article Source: http://EzineArticles.com/?expert=Judy_Wellsworth
http://EzineArticles.com/?Body-Building-Workouts---Stopping-Is-As-Important-as-Starting&id=605991
By Judy Wellsworth
One of the best ways for someone to get into maximum shape and shed those unwanted pounds is by starting body building workouts. Weight training will both increase the resting metabolism, turning the body into a 24/7 fat-burning machine, and tone and define the muscles for that sculpted look. Seems easy enough, doesn’t it?
There is, as there always is, where getting into shape is concerned, a catch. Body building workouts demand a huge effort and an iron will if you are going to stay with them long enough to see results. And the effort and will power to not merely that you will stay with your chosen program of body building workouts; they also mean you will make the effort to educate yourself about when it’s time to stop.
Stop When You Are Tired
Many people, in the eagerness to achieve their perfect new bodies, get carried away with the difficulty and duration of their body building workouts. They don’t want to stop until they are literally falling down with fatigue, and in pushing themselves are simply increasing their risk of injury.
Any form of exercise, when done to the point of exhaustion over and over again, can stop being fun and start being an ordeal. And many people facing ordeals find it easy to avoid them. If your body building workout feels like it is becoming an ordeal, you need to take a break. You probably needed to take a break anyway, just to give your body a chance to recuperate and build new muscle, but now you need an emotional break as well.
If you are new to body building workouts, you may not have done enough research to learn that your body experiences the greatest benefits from them during the days when you are idle. Those days are your recovery days, and it is during them that the muscle you so long for is actually created. Muscle mass does not increase while you are exercising; its too busy working. It increases for the two days--or even longer--following your workout.
If you want to maximize the good effects of your body building workouts, restrict them to three or four sixty-minute sessions weekly. On your in-between days, if you want to be active, stay away from the weight room and concentrate on speed walking, jogging, cycling, or some other low-impact cardiovascular tuning. You’ll keep your metabolism chugging along, and you’ll be giving your body a chance to pile on that muscle!
You can also find more info on Body Building Products and Body Building Routines. Bigbodybuildingtips.com is a comprehensive resource to got body building tips.
Article Source: http://EzineArticles.com/?expert=Judy_Wellsworth
http://EzineArticles.com/?Body-Building-Workouts---Stopping-Is-As-Important-as-Starting&id=605991
15 Muscle Building Rules for Skinny Guys and Gals!
15 Muscle Building Rules for Skinny Guys and Gals!
By Anthony Ellis
WHY CAN'T YOU GAIN WEIGHT?
Though there may be many reasons why you may be thin, the most apparent reason is because of your genetics. If your parents are naturally thin or have a small body frame, then you will most likely have the same small body type.
To some degree, your size can also be controlled by your metabolism. If you have a difficult time gaining weight of any kind (fat or muscle) then you most likely have a fast metabolism. That simply means that your body burns calories at a faster than normal rate. You must take this into account whenever you are considering a particular diet or training program. Is it geared towards someone with your metabolism and goal?
Now as you know, there are many ways to train. Hundreds, thousands even. Some work and some do not, but for the specific goal of gaining weight, there are a few UNIVERSAL things that all skinny guys must do.
Though much of the information I cover here is not as "magical" as you may like, I consider these rules to be the basics with regard to weight gain. These are not all of the answers, but they are definite elements that MUST be addressed in any successful weight gain program.
You should be able to easily integrate these rules into your current program to make it more suitable for your particular body and goals.
GENERAL RULES
1.Get the proper information that pertains to your SPECIFIC condition and goals.
The first big problem I find in most people is the lack of correct information. Yes you are motivated and doing things, but your effort is wasted on incorrect dieting and training information. Basically, skinny guys are taking advice from people who have never had a weight gain problem. Want to know how to gain weight? Then find someone who has walked your shoes. Someone who has been where you are.
2.Set a specific goal and create a plan of attack.
If you were to drive cross country to another city, would you just start driving randomly, or would you plan a route that would get you quickly and efficiently?
Think of your plan as a road map and your goal as your destination. Without a plan and a specific goal you will be without focus and can easily get lost or side tracked. This happens more often than you know. I see many people in the gym just doing whatever, or just eating whatever -- no plan or specific goal. They wonder why they don't make progress. They have no focus.
Having a specific program to follow allows you to take action each day. This action is focused on specifically getting you to your destination quickly. There is no thinking, debating or guessing. You just do it. A specific plan provides necessary daily structure that not only keeps you on the road moving forward, it also helps to develop good eating and training habits that will benefit you long after you have reached your destination.
3.Have confidence in yourself and belief in what you are doing.
Let’s face it; we live in a cruel world. Hate and jealously is everywhere. For most people who begin a fitness program to improve themselves, getting started will be half the battle. The other half will be staying motivated throughout the constant onslaught of negativity from others. A few negative words can do serious damage if you allow it.
The most insulting things you hear may be from friends, co-workers and acquaintances at the gym. People hate change. It makes them insecure, because they suddenly discover there’s more to you than they were probably willing to admit. They fear that you may actually achieve your goal. It makes them look less “superior”.
Once you have begun your plan, you must have faith and believe in what you are doing. Stay focused and avoid overly critical or negative people. If you have to, keep your business to yourself. When I first began my program, I stopped talking about what I was doing because I got tired of hearing things like “you can’t do that”, “that’s impossible”, “you’re wasting your time and money”. Funny thing is, now those people are constantly bugging me for advice.
It’s your life. It’s your body. It’s your dream. Don’t allow your success or failure to rest in the hands of others.
WORKOUT RULES
4. Stop listening to every ridiculous piece of advice you hear in the gym or read on a message board.
Recently a client of mine informed me that someone in the gym stated that he was training all wrong and he needed to train 5-6 days a week, and aim for more reps during his workout. Somewhere in the range of 15-20 reps per set.
The person giving the advice was quite confident about his recommendations, and he had an impressive physique that typically elevates him to the elusive "listen to me if you want to look like me" level in the gym. He was bigger than my client, so even though my client's "intellectual" mind knows that advice is absurd; his "unrealistic dreamer" mind took this information very seriously. So seriously that he changed his program and didn't inform me until a week or so later. This particular person had been making great progress on his current program, yet he allowed this one person’s comment to overshadow that progress and convince him that his program was inadequate. This is a mistake and it showed in his lack of further progress.
In addition, don't judge the validity of what a person says by how they look. Just because the guy is huge doesn't mean he is spewing pertinent advice for you. Many people that have big physiques are big despite of their training, not because of it. I know some huge guys that know very little about training and dieting correctly. They can do whatever and still gain muscle; unfortunately we are not that way, so we much approach things in a more intelligent way.
5.Workout Infrequently
This is the most difficult concept for many to grasp simply because it involves less action, instead of more. When we get motivated and start a new program, it’s natural to want to do something. We want to train and train and train. Thinking all along that the more you train, the more muscle you will build. Unfortunately, this could not be farther from the truth.
More training does not equal more muscle growth. Understand that the purpose of weight training is to stimulate muscle growth. That takes very little time. Once that has been done, the muscle needs to be repaired and new muscle needs to be built. That only happens when you are resting. You do not build muscle in the gym, you build muscle when resting! If you never give your body any essential “non active” time, when will it have a chance to build muscle? Think about that.
Now, add in the fact that you have a difficult time gaining weight and the importance of rest increases. Individuals who are naturally thin and have difficulty building muscle tend to require less training and more rest.
6. Focus on Multi-Jointed Lifts
Multi-jointed exercises are those that stimulate the most amounts of muscle fibers. Unlike isolation exercises which only work individual muscles, multi-jointed lifts work many different muscle groups simultaneously. For those needing to gain weight, this is ideal because these lifts put your body under the most amount of stress. This is the stress that will shock your nervous system and cause the greatest release of muscle building hormones. This results in increased muscle gain all over the body.
You can still do some isolation work; however it should not be the focus of your workouts, and should only come after your multi-jointed lifting is complete.
7. Focus on Using Free Weights
Free weights are preferred over machines for many reasons, but most importantly because they allow the stimulation of certain supporting muscle groups when training. Stimulating these stabilizer and synergistic muscles will allow you go get stronger, and ultimately build more muscle faster. Yes, some can most likely still build large amounts of muscle using machines, but why make it more difficult if you already have a difficult time gaining weight?
8. Lift a weight that is challenging for you
Building mass involves lifting relatively heavy weight. This is necessary because the muscle fibers that cause the most amount of muscle size growth (called Type IIB) are best stimulated by the lifting of heavy weight. A heavy weight as one that only allows you to perform 4-8 reps before your muscles fail.
Using a lighter weight and doing more reps can stimulate some Type IIB fibers, but again if you have a difficult time gaining weight, why make it more difficult? You need to try and stimulate as many as you can with the use of heavy weights.
9. Focus more on the eccentric portion of the exercise.
When you lift a weight, it can be divided into three distinct periods. The positive, the negative and midpoint. The concentric or “positive” motion usually involves the initial push or effort when you begin the rep. The midpoint is signaled by a short pause before reversing and returning to the starting position. The eccentric, or “negative” portion of each lift is characterized by your resistance against then natural pull of the weight.
For example, when doing push-ups, the positive motion is the actual pushing up motion. Once you have pushed all the way up, you hit the mid point. The negative motion begins when you start to lower yourself back down. Most would simply lower themselves as fast as they pushed up, but I recommend extending and slowing down this portion. Slowing down the eccentric part of the lift will help to stimulate more muscle growth. It actually activates more of the Type IIB fibers mentioned about in Rule 7.
10. Keep your workout short but intense.
Your goal should be to get in, stimulate your muscles and then get out as quickly as possible. It is not necessary to do large amounts of exercisers per body part trying to target every muscle and hit every “angle”. This should only be a concern of someone with an already developed, mature physique who is trying to improve weak areas.
If you have no pec, don’t concern yourself with trying to target inner, outer, upper, lower or whatever. Just work your chest. You should do no more than 2-3 exercises per body part. That’s it. Doing more than that won’t build more muscle, faster. In fact it could possibly lead to muscle loss. Long training sessions cause catabolic hormone levels to rise dramatically. Catabolic hormones are responsible for breaking down muscle tissue resulting in MUSCLE LOSS. While at the same time, long training sessions suppress the hormones that actually build muscle.
If you don’t want to lose muscle during your workouts, I suggest limiting your sessions to no more than 60-75 minutes MAXIMUM. Less if you can.
11. Limit your aerobic activity and training
Honestly, I do not do any aerobic activity when I am trying to gain weight. This is mainly because it interferes with the important “non-active” time my body needs for muscle building and recovery. I do understand that people have lives and other activities that they don't want to give up, so it must be kept to a minimum. It won’t hurt your progress as long as you don’t over do it. If you find that you are doing more aerobic activity weight training, that’s overdoing it.
I also don’t recommend it because people tend do it for the wrong reasons. Many start aerobic activity because they believe it will help them to lose fat. While that is true, it won’t do so on a high calorie mass diet. To lose fat, you need to be eating fewer calories.
12. Don’t program hop
Here’s how it usually happens. You’ve just read about a new exercise or workout that is supposed to pack on the mass. Now, even though you had already started another training program a few weeks ago, you are tired of it and really want to start this routine instead because it sounds better.
I call these people, “program hoppers”. They are very enthusiastic when starting a new program, but they never follow it long enough to actually see any results. They are easily distracted and love to drop whatever they may be doing to follow the latest "hot" workout or exercise.
My advice is don’t do it. This is a bad habit that never leads to a positive outcome. Understand that it takes time for any program to work. To be successful, you must follow your program consistently. Yes, there are many different training methods and interesting routines out there, but you can’t do them all at the same time and jumping around won’t allow enough time for any of them to actually be effective for you. Pick one that is focused on your current goal and stick with it. There will be plenty of time to try the others later, but NOT NOW.
EATING RULES
13. Eat more
This rule is pretty simple, but usually the one that is not done correctly. If weight gain is your goal, then you will need to eat more food. Period. In most cases, you will need to eat more than you are normally accustomed to.
One large problem that I had when starting out is I just had no appetite. I knew I needed to eat more, but I just did not want to. I had to force myself to eat at each meal. Thankfully, after about 2 weeks, my appetite grew. I was becoming hungry before each meal, and if I didn't eat my meal at the normal time, my body knew it.
If you have this problem, you still must eat something, no matter how much. Start off making yourself eat something small like fruit every few hours. Then, as your appetite becomes more active, gradually move into more real food.
What this will do is gradually get your body accustomed eating at regular intervals. Eventually you will be hungry before each meal time.
When eating more, you will need to make sure that you are getting plenty of good quality protein. Protein is a nutrient that is essential for building muscle. Every meal that you eat should contain some form of protein. Meal Replacement Powders like Myoplex are excellent for this purpose. They enable you to eat large amounts of good quality protein in a very convenient manner.
14. Eat more often
In addition to eating more calories, you should also strive to eat more often throughout the day. Eating infrequently, or going long periods without eating, will cause your body to breakdown muscle tissue for the calories it needs. This is especially true for those with fast metabolisms.
Spreading your meals throughout the day will give you more manageable meal sizes, improve nutrient assimilation, and make sure that your body always has the calories it needs for muscle building and repair. I recommend eating a high protein meal every 3 hours. During normal waking hours, that usually equals about 6 meals.
Now, I know what you are saying, “I’m too busy to do this”, or “how can I do that with a full time job and school?” Don’t let the thought of this being too difficult keep you from doing it. It may seem very inconvenient at first, but once you get in the habit of doing it, it becomes second nature and you don’t have to give it much thought. Trust me, I’ve been doing it for years and do not feel that it’s limiting or time consuming.
15. Use Nutritional Supplements.
Before you buy any product, remember that supplements are not magic. Too many people think that just because you buy the latest product, it guarantees that you will automatically begin to pack on the pounds. The truth is that supplements are only there to enhance an already solid diet and workout program.
They can give you the extra edge by:
* Adding More Convenience: Using food supplements like Myoplex or Designer Protein help to eliminate the common problem of 'not enough time', by providing you with a quick, efficient way to get your required nutrients each day. They make eating large amounts of calories and protein easier for people with low appetites.
* Increasing Strength Levels: Products that contain Creatine, like Phosphagen HP or Cell-Tech enable you to swing the odds of gaining more weight in your favor by increasing your strength output. Creatine enables you to lift heavier weights, which will stimulate more muscle fibers and cause more muscle growth.
* Decreasing Recovery Time: Vitamin C is essential to prevent free radical damage, which is accelerated after the heavy trauma of weight training. It is also essential is helping to repair connective tissue. All of this helps decrease the amount of time you are sore.
* Enhancing Your Immune System: Weight training increases the body's need for many minerals like magnesium and selenium. I always use a good multi-vitamin ensures that I am not deficient in any major essential vitamin or mineral. Deficiency symptoms include muscle weakness and suppression of the immune system, muscle cramping and fatigue.
I can honestly say that I could not have built the body I have today without the convenience and enhancements supplements provide. I simply don't have the time or desire to do it any other way. This is a choice that you must decide for yourself. You will be spending your money on these products, so make sure that you know their place in your program.
IS THIS POSSIBLE?
Yes, but I have to be honest and say that from my experience, gaining weight is much more difficult than losing fat. Even if you are doing everything right, it will still be difficult because you are fighting against what your body naturally prefers. If you are naturally thin, building an impressive physique involves persistence and determination, but no matter what anyone says, it is well within your ability. Good luck and for more information on how to gain weight, be sure to check out my website at http://www.fastmusclegain.com
Former "skinny guy" Anthony Ellis is the author of Gaining Mass. The most widely used weight gain program in the world. This unique program designed to help people gain weight and build muscle, is currently being used in over 90 countries. For more information on how to gain weight and build muscle, check out his website at http://www.fastmusclegain.com
Article Source: Anthony Ellis
15 Muscle Building Rules for Skinny Guys and Gals!
By Anthony Ellis
WHY CAN'T YOU GAIN WEIGHT?
Though there may be many reasons why you may be thin, the most apparent reason is because of your genetics. If your parents are naturally thin or have a small body frame, then you will most likely have the same small body type.
To some degree, your size can also be controlled by your metabolism. If you have a difficult time gaining weight of any kind (fat or muscle) then you most likely have a fast metabolism. That simply means that your body burns calories at a faster than normal rate. You must take this into account whenever you are considering a particular diet or training program. Is it geared towards someone with your metabolism and goal?
Now as you know, there are many ways to train. Hundreds, thousands even. Some work and some do not, but for the specific goal of gaining weight, there are a few UNIVERSAL things that all skinny guys must do.
Though much of the information I cover here is not as "magical" as you may like, I consider these rules to be the basics with regard to weight gain. These are not all of the answers, but they are definite elements that MUST be addressed in any successful weight gain program.
You should be able to easily integrate these rules into your current program to make it more suitable for your particular body and goals.
GENERAL RULES
1.Get the proper information that pertains to your SPECIFIC condition and goals.
The first big problem I find in most people is the lack of correct information. Yes you are motivated and doing things, but your effort is wasted on incorrect dieting and training information. Basically, skinny guys are taking advice from people who have never had a weight gain problem. Want to know how to gain weight? Then find someone who has walked your shoes. Someone who has been where you are.
2.Set a specific goal and create a plan of attack.
If you were to drive cross country to another city, would you just start driving randomly, or would you plan a route that would get you quickly and efficiently?
Think of your plan as a road map and your goal as your destination. Without a plan and a specific goal you will be without focus and can easily get lost or side tracked. This happens more often than you know. I see many people in the gym just doing whatever, or just eating whatever -- no plan or specific goal. They wonder why they don't make progress. They have no focus.
Having a specific program to follow allows you to take action each day. This action is focused on specifically getting you to your destination quickly. There is no thinking, debating or guessing. You just do it. A specific plan provides necessary daily structure that not only keeps you on the road moving forward, it also helps to develop good eating and training habits that will benefit you long after you have reached your destination.
3.Have confidence in yourself and belief in what you are doing.
Let’s face it; we live in a cruel world. Hate and jealously is everywhere. For most people who begin a fitness program to improve themselves, getting started will be half the battle. The other half will be staying motivated throughout the constant onslaught of negativity from others. A few negative words can do serious damage if you allow it.
The most insulting things you hear may be from friends, co-workers and acquaintances at the gym. People hate change. It makes them insecure, because they suddenly discover there’s more to you than they were probably willing to admit. They fear that you may actually achieve your goal. It makes them look less “superior”.
Once you have begun your plan, you must have faith and believe in what you are doing. Stay focused and avoid overly critical or negative people. If you have to, keep your business to yourself. When I first began my program, I stopped talking about what I was doing because I got tired of hearing things like “you can’t do that”, “that’s impossible”, “you’re wasting your time and money”. Funny thing is, now those people are constantly bugging me for advice.
It’s your life. It’s your body. It’s your dream. Don’t allow your success or failure to rest in the hands of others.
WORKOUT RULES
4. Stop listening to every ridiculous piece of advice you hear in the gym or read on a message board.
Recently a client of mine informed me that someone in the gym stated that he was training all wrong and he needed to train 5-6 days a week, and aim for more reps during his workout. Somewhere in the range of 15-20 reps per set.
The person giving the advice was quite confident about his recommendations, and he had an impressive physique that typically elevates him to the elusive "listen to me if you want to look like me" level in the gym. He was bigger than my client, so even though my client's "intellectual" mind knows that advice is absurd; his "unrealistic dreamer" mind took this information very seriously. So seriously that he changed his program and didn't inform me until a week or so later. This particular person had been making great progress on his current program, yet he allowed this one person’s comment to overshadow that progress and convince him that his program was inadequate. This is a mistake and it showed in his lack of further progress.
In addition, don't judge the validity of what a person says by how they look. Just because the guy is huge doesn't mean he is spewing pertinent advice for you. Many people that have big physiques are big despite of their training, not because of it. I know some huge guys that know very little about training and dieting correctly. They can do whatever and still gain muscle; unfortunately we are not that way, so we much approach things in a more intelligent way.
5.Workout Infrequently
This is the most difficult concept for many to grasp simply because it involves less action, instead of more. When we get motivated and start a new program, it’s natural to want to do something. We want to train and train and train. Thinking all along that the more you train, the more muscle you will build. Unfortunately, this could not be farther from the truth.
More training does not equal more muscle growth. Understand that the purpose of weight training is to stimulate muscle growth. That takes very little time. Once that has been done, the muscle needs to be repaired and new muscle needs to be built. That only happens when you are resting. You do not build muscle in the gym, you build muscle when resting! If you never give your body any essential “non active” time, when will it have a chance to build muscle? Think about that.
Now, add in the fact that you have a difficult time gaining weight and the importance of rest increases. Individuals who are naturally thin and have difficulty building muscle tend to require less training and more rest.
6. Focus on Multi-Jointed Lifts
Multi-jointed exercises are those that stimulate the most amounts of muscle fibers. Unlike isolation exercises which only work individual muscles, multi-jointed lifts work many different muscle groups simultaneously. For those needing to gain weight, this is ideal because these lifts put your body under the most amount of stress. This is the stress that will shock your nervous system and cause the greatest release of muscle building hormones. This results in increased muscle gain all over the body.
You can still do some isolation work; however it should not be the focus of your workouts, and should only come after your multi-jointed lifting is complete.
7. Focus on Using Free Weights
Free weights are preferred over machines for many reasons, but most importantly because they allow the stimulation of certain supporting muscle groups when training. Stimulating these stabilizer and synergistic muscles will allow you go get stronger, and ultimately build more muscle faster. Yes, some can most likely still build large amounts of muscle using machines, but why make it more difficult if you already have a difficult time gaining weight?
8. Lift a weight that is challenging for you
Building mass involves lifting relatively heavy weight. This is necessary because the muscle fibers that cause the most amount of muscle size growth (called Type IIB) are best stimulated by the lifting of heavy weight. A heavy weight as one that only allows you to perform 4-8 reps before your muscles fail.
Using a lighter weight and doing more reps can stimulate some Type IIB fibers, but again if you have a difficult time gaining weight, why make it more difficult? You need to try and stimulate as many as you can with the use of heavy weights.
9. Focus more on the eccentric portion of the exercise.
When you lift a weight, it can be divided into three distinct periods. The positive, the negative and midpoint. The concentric or “positive” motion usually involves the initial push or effort when you begin the rep. The midpoint is signaled by a short pause before reversing and returning to the starting position. The eccentric, or “negative” portion of each lift is characterized by your resistance against then natural pull of the weight.
For example, when doing push-ups, the positive motion is the actual pushing up motion. Once you have pushed all the way up, you hit the mid point. The negative motion begins when you start to lower yourself back down. Most would simply lower themselves as fast as they pushed up, but I recommend extending and slowing down this portion. Slowing down the eccentric part of the lift will help to stimulate more muscle growth. It actually activates more of the Type IIB fibers mentioned about in Rule 7.
10. Keep your workout short but intense.
Your goal should be to get in, stimulate your muscles and then get out as quickly as possible. It is not necessary to do large amounts of exercisers per body part trying to target every muscle and hit every “angle”. This should only be a concern of someone with an already developed, mature physique who is trying to improve weak areas.
If you have no pec, don’t concern yourself with trying to target inner, outer, upper, lower or whatever. Just work your chest. You should do no more than 2-3 exercises per body part. That’s it. Doing more than that won’t build more muscle, faster. In fact it could possibly lead to muscle loss. Long training sessions cause catabolic hormone levels to rise dramatically. Catabolic hormones are responsible for breaking down muscle tissue resulting in MUSCLE LOSS. While at the same time, long training sessions suppress the hormones that actually build muscle.
If you don’t want to lose muscle during your workouts, I suggest limiting your sessions to no more than 60-75 minutes MAXIMUM. Less if you can.
11. Limit your aerobic activity and training
Honestly, I do not do any aerobic activity when I am trying to gain weight. This is mainly because it interferes with the important “non-active” time my body needs for muscle building and recovery. I do understand that people have lives and other activities that they don't want to give up, so it must be kept to a minimum. It won’t hurt your progress as long as you don’t over do it. If you find that you are doing more aerobic activity weight training, that’s overdoing it.
I also don’t recommend it because people tend do it for the wrong reasons. Many start aerobic activity because they believe it will help them to lose fat. While that is true, it won’t do so on a high calorie mass diet. To lose fat, you need to be eating fewer calories.
12. Don’t program hop
Here’s how it usually happens. You’ve just read about a new exercise or workout that is supposed to pack on the mass. Now, even though you had already started another training program a few weeks ago, you are tired of it and really want to start this routine instead because it sounds better.
I call these people, “program hoppers”. They are very enthusiastic when starting a new program, but they never follow it long enough to actually see any results. They are easily distracted and love to drop whatever they may be doing to follow the latest "hot" workout or exercise.
My advice is don’t do it. This is a bad habit that never leads to a positive outcome. Understand that it takes time for any program to work. To be successful, you must follow your program consistently. Yes, there are many different training methods and interesting routines out there, but you can’t do them all at the same time and jumping around won’t allow enough time for any of them to actually be effective for you. Pick one that is focused on your current goal and stick with it. There will be plenty of time to try the others later, but NOT NOW.
EATING RULES
13. Eat more
This rule is pretty simple, but usually the one that is not done correctly. If weight gain is your goal, then you will need to eat more food. Period. In most cases, you will need to eat more than you are normally accustomed to.
One large problem that I had when starting out is I just had no appetite. I knew I needed to eat more, but I just did not want to. I had to force myself to eat at each meal. Thankfully, after about 2 weeks, my appetite grew. I was becoming hungry before each meal, and if I didn't eat my meal at the normal time, my body knew it.
If you have this problem, you still must eat something, no matter how much. Start off making yourself eat something small like fruit every few hours. Then, as your appetite becomes more active, gradually move into more real food.
What this will do is gradually get your body accustomed eating at regular intervals. Eventually you will be hungry before each meal time.
When eating more, you will need to make sure that you are getting plenty of good quality protein. Protein is a nutrient that is essential for building muscle. Every meal that you eat should contain some form of protein. Meal Replacement Powders like Myoplex are excellent for this purpose. They enable you to eat large amounts of good quality protein in a very convenient manner.
14. Eat more often
In addition to eating more calories, you should also strive to eat more often throughout the day. Eating infrequently, or going long periods without eating, will cause your body to breakdown muscle tissue for the calories it needs. This is especially true for those with fast metabolisms.
Spreading your meals throughout the day will give you more manageable meal sizes, improve nutrient assimilation, and make sure that your body always has the calories it needs for muscle building and repair. I recommend eating a high protein meal every 3 hours. During normal waking hours, that usually equals about 6 meals.
Now, I know what you are saying, “I’m too busy to do this”, or “how can I do that with a full time job and school?” Don’t let the thought of this being too difficult keep you from doing it. It may seem very inconvenient at first, but once you get in the habit of doing it, it becomes second nature and you don’t have to give it much thought. Trust me, I’ve been doing it for years and do not feel that it’s limiting or time consuming.
15. Use Nutritional Supplements.
Before you buy any product, remember that supplements are not magic. Too many people think that just because you buy the latest product, it guarantees that you will automatically begin to pack on the pounds. The truth is that supplements are only there to enhance an already solid diet and workout program.
They can give you the extra edge by:
* Adding More Convenience: Using food supplements like Myoplex or Designer Protein help to eliminate the common problem of 'not enough time', by providing you with a quick, efficient way to get your required nutrients each day. They make eating large amounts of calories and protein easier for people with low appetites.
* Increasing Strength Levels: Products that contain Creatine, like Phosphagen HP or Cell-Tech enable you to swing the odds of gaining more weight in your favor by increasing your strength output. Creatine enables you to lift heavier weights, which will stimulate more muscle fibers and cause more muscle growth.
* Decreasing Recovery Time: Vitamin C is essential to prevent free radical damage, which is accelerated after the heavy trauma of weight training. It is also essential is helping to repair connective tissue. All of this helps decrease the amount of time you are sore.
* Enhancing Your Immune System: Weight training increases the body's need for many minerals like magnesium and selenium. I always use a good multi-vitamin ensures that I am not deficient in any major essential vitamin or mineral. Deficiency symptoms include muscle weakness and suppression of the immune system, muscle cramping and fatigue.
I can honestly say that I could not have built the body I have today without the convenience and enhancements supplements provide. I simply don't have the time or desire to do it any other way. This is a choice that you must decide for yourself. You will be spending your money on these products, so make sure that you know their place in your program.
IS THIS POSSIBLE?
Yes, but I have to be honest and say that from my experience, gaining weight is much more difficult than losing fat. Even if you are doing everything right, it will still be difficult because you are fighting against what your body naturally prefers. If you are naturally thin, building an impressive physique involves persistence and determination, but no matter what anyone says, it is well within your ability. Good luck and for more information on how to gain weight, be sure to check out my website at http://www.fastmusclegain.com
Former "skinny guy" Anthony Ellis is the author of Gaining Mass. The most widely used weight gain program in the world. This unique program designed to help people gain weight and build muscle, is currently being used in over 90 countries. For more information on how to gain weight and build muscle, check out his website at http://www.fastmusclegain.com
Article Source: Anthony Ellis
15 Muscle Building Rules for Skinny Guys and Gals!
Gain Weight Fast With These Ten Powerful Tips! Part -2
Gain Weight Fast With These Ten Powerful Tips! Part -2
By James Jordan
By the time you finish reading this you will have the basics down to eating to gain weight fast!
If You want to gain weight fast you have to eat right to gain weight! So here we will focus on this crucial yet misunderstood element to gain weight.
Gaining weight fast takes much more than just eating though. In following Parts of this course we will cover:
Lesson 2: Training To Gain Weight Fast
Lesson 3: Rest And Recuperation To Gain Weight
Lesson 4: Planning A Routine For Gaining Weight
Lesson 5: Supplements To Gain Weight
Lesson 6: Answers To Some Commonly Asked Questions about Gaining Weight.
If you would like to receive all 6 parts of this Mini Course to gain weight by email, you can go to here and sign up.
http://www.gainmuscleandlosefat.com
Each one of these jam packed lessons needs to be applied to your gain weight routine if you truly want to gain weight as fast as you can!
Let's now continue with the rest of my Eating Tips To Gain Weight!
Gain Weight Tip-6: Eat "Power Meals" For Added Energy and To Gain Weight.
Power meals is the term I came up for a particular meal structure that if eaten at specified times during the day can boost your bodys abilty to Gain Weight.
A power meal is basically a meal which comprises of a quick digesting source of protein and particular energy foods which also digest quickly and help to increase blood glycogen levels as fast as possible.
An example of this would be a quality whey protein powder blended with certain fruits.
Power meals are for these specified times only. Too many power meals will compromise building lean muscle by increasing fat gain and lowering your sensitivity to insulin.
Gain Weight Tip-7: Eat Foods Your Body Requires For Optimal Growth Hormone Production and Health.
To naturally produce hormones your body requires for gaining weight, specifically testosterone, you need to give it the building blocks it requires.
Testosterone is made from cholestrol ( simplified).
To gain weight by building muscle you need testosterone.
This is the main difference why males are more muscular than females.
It is because men have higher testosterone levels than females.
To give your body what it requires for optimal hormone production you require the right fats in your gain weight diet.
Examples of these fats would include:
coconut oil
animal fats
eggs
Essential oils
butter
cheese
Stay away from trans fats and hydrogenated fats!!
Gain Weight Tip-8: Eat Enough Fibre
Fibre is not talked about much in relation to gaining weight but is important for digestive system health and nutritional assimilation.
It is also important to keep your digestive system moving and assimilating as much nutrient as it can per day. Kind of like an assembly line! The more production you can get out of your digestive system the more you can fuel your muscles for gaining weight!
Gain Weight Tip-9: Eat Enough Protein Per Meal
It is crucial you get enough protein per day and spread it out throughout your day. Protein requirements have been exagerated for many years in the interests to sell more protein.
On the other hand protein requirements are definitely higher for a person or athlete training to gain weight than for a lazy couch potato hunting for his next show with a remote control!
At least one gram per pound of lean body mass is required to build muscle to gain weight and up to 1.5 grams per pound of lean muscle mass is optimal for heavy intense weight training.
Gain Weight Tip-10: Choose Your Supplements Wisely.
There are lots of supplements to choose from on the market and 99% of them are inferior to natural food for building muscle to gain weight. Natural food is higher in many naturally occuring vitamins and minerals benficial for muscle growth.
Stay away from weight gain powders. These are just empty calories not much different than most junk foods on the market.
Supplements that are worth trying are Creatine monohydrate , L Glutamine ( in moderation and carefully) and a good healthy protein powder without artificial sweeteners, colors and flavours( more on in a later lesson).
Gain Weight Bonus: Sample Meal Plan to Build Muscle:
As a little bonus here is a sample muscle weight gain meal plan for 2092 calories per day on your weight training days:
Meal 1:
1 banana
1 cup oatmeal
Meal 2:
1 scoop whey protein
1tbsp MCT Oil*
(several tips and recipes are available in my book to add delicious flavor)
Meal 3:
4oz chx brst
1cup spinach
1tbsp MCT Oil*
Meal 4:
1cup frozen strawberries
1 banana
1 kiwi
1 cup orange juice
2 scoops whey
Meal 5:
3 whole eggs
1 tbsp coconut oil
Meal 6:
1 scoop whey
1tbsp MCT Oil*
1/2 cup whole milk
Daily Totals: protein 166 grams/carbohydrates 144 grams/fats 84
grams/Calories 2092
Building muscle and gaining weight is no Fluke! You need to follow the above eating tips to build muscle mass fast to gain weight and combine your eating with an effective and proven training and recuperation program.
God Bless!
Article Source: James_Jordan
Gain Weight Fast With These Ten Powerful Tips!-Part 2
By James Jordan
By the time you finish reading this you will have the basics down to eating to gain weight fast!
If You want to gain weight fast you have to eat right to gain weight! So here we will focus on this crucial yet misunderstood element to gain weight.
Gaining weight fast takes much more than just eating though. In following Parts of this course we will cover:
Lesson 2: Training To Gain Weight Fast
Lesson 3: Rest And Recuperation To Gain Weight
Lesson 4: Planning A Routine For Gaining Weight
Lesson 5: Supplements To Gain Weight
Lesson 6: Answers To Some Commonly Asked Questions about Gaining Weight.
If you would like to receive all 6 parts of this Mini Course to gain weight by email, you can go to here and sign up.
http://www.gainmuscleandlosefat.com
Each one of these jam packed lessons needs to be applied to your gain weight routine if you truly want to gain weight as fast as you can!
Let's now continue with the rest of my Eating Tips To Gain Weight!
Gain Weight Tip-6: Eat "Power Meals" For Added Energy and To Gain Weight.
Power meals is the term I came up for a particular meal structure that if eaten at specified times during the day can boost your bodys abilty to Gain Weight.
A power meal is basically a meal which comprises of a quick digesting source of protein and particular energy foods which also digest quickly and help to increase blood glycogen levels as fast as possible.
An example of this would be a quality whey protein powder blended with certain fruits.
Power meals are for these specified times only. Too many power meals will compromise building lean muscle by increasing fat gain and lowering your sensitivity to insulin.
Gain Weight Tip-7: Eat Foods Your Body Requires For Optimal Growth Hormone Production and Health.
To naturally produce hormones your body requires for gaining weight, specifically testosterone, you need to give it the building blocks it requires.
Testosterone is made from cholestrol ( simplified).
To gain weight by building muscle you need testosterone.
This is the main difference why males are more muscular than females.
It is because men have higher testosterone levels than females.
To give your body what it requires for optimal hormone production you require the right fats in your gain weight diet.
Examples of these fats would include:
coconut oil
animal fats
eggs
Essential oils
butter
cheese
Stay away from trans fats and hydrogenated fats!!
Gain Weight Tip-8: Eat Enough Fibre
Fibre is not talked about much in relation to gaining weight but is important for digestive system health and nutritional assimilation.
It is also important to keep your digestive system moving and assimilating as much nutrient as it can per day. Kind of like an assembly line! The more production you can get out of your digestive system the more you can fuel your muscles for gaining weight!
Gain Weight Tip-9: Eat Enough Protein Per Meal
It is crucial you get enough protein per day and spread it out throughout your day. Protein requirements have been exagerated for many years in the interests to sell more protein.
On the other hand protein requirements are definitely higher for a person or athlete training to gain weight than for a lazy couch potato hunting for his next show with a remote control!
At least one gram per pound of lean body mass is required to build muscle to gain weight and up to 1.5 grams per pound of lean muscle mass is optimal for heavy intense weight training.
Gain Weight Tip-10: Choose Your Supplements Wisely.
There are lots of supplements to choose from on the market and 99% of them are inferior to natural food for building muscle to gain weight. Natural food is higher in many naturally occuring vitamins and minerals benficial for muscle growth.
Stay away from weight gain powders. These are just empty calories not much different than most junk foods on the market.
Supplements that are worth trying are Creatine monohydrate , L Glutamine ( in moderation and carefully) and a good healthy protein powder without artificial sweeteners, colors and flavours( more on in a later lesson).
Gain Weight Bonus: Sample Meal Plan to Build Muscle:
As a little bonus here is a sample muscle weight gain meal plan for 2092 calories per day on your weight training days:
Meal 1:
1 banana
1 cup oatmeal
Meal 2:
1 scoop whey protein
1tbsp MCT Oil*
(several tips and recipes are available in my book to add delicious flavor)
Meal 3:
4oz chx brst
1cup spinach
1tbsp MCT Oil*
Meal 4:
1cup frozen strawberries
1 banana
1 kiwi
1 cup orange juice
2 scoops whey
Meal 5:
3 whole eggs
1 tbsp coconut oil
Meal 6:
1 scoop whey
1tbsp MCT Oil*
1/2 cup whole milk
Daily Totals: protein 166 grams/carbohydrates 144 grams/fats 84
grams/Calories 2092
Building muscle and gaining weight is no Fluke! You need to follow the above eating tips to build muscle mass fast to gain weight and combine your eating with an effective and proven training and recuperation program.
God Bless!
Article Source: James_Jordan
Gain Weight Fast With These Ten Powerful Tips!-Part 2
4 Of 8 Things You Must Do To Build Maximum Muscle Mass
4 Of 8 Things You Must Do To Build Maximum Muscle Mass
By S Nalewanyj
#4 - Keep a detailed record of every workout that you perform.
This muscle-building technique is absolutely critical to your success and forms the underlying basis for your entire workout plan. When it comes to structuring a proper approach in the gym, this is the most important overall factor, bar none.
Everyone is so obsessed with all of the specific principles in the gym (such as exercise selection, rep ranges, which days to spend in the gym, how many sets to perform etc.) that they fail to see the big picture.
Regardless of what type of approach you are taking in the gym, the underlying factor for success is progression.
You see, our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to protect against any possible future threat.
Therefore, in order to make continual gains in muscle size and strength, you must focus on progressing in the gym from week to week.
Progression can take 2 main forms:
a) Increasing the amount of weight lifted on a specific exercise.
b) Increasing the number of reps performed with a given weight on a given exercise.
If you’re able to improve on at least one of the above factors each week in the gym, your body will be given continual incentive to grow larger and stronger.
If you neglect these factors and enter the gym without a concrete plan in mind, you’ll be ignoring the very foundation of the entire muscle growth process.
Your goal is to always be getting better from week to week!
Remove yourself from the typical crowd in the gym who aimlessly toss weights around and endlessly spin their wheels without any logic or rationale behind what they’re doing. If you’re continually using the same weights for the same number of reps, your physique will NOT improve.
I’d suggest using a workout log to track your progress in detail from week to week. You should write down the date, all of the exercises that you performed, the weight that you lifted and the number of reps you were able to execute. The next time you enter the gym, sit down for a minute before your workout and review those numbers. Your goal is to now improve upon all of those figures by either using slightly more weight or performing an additional rep or two.
Don't try to improve by leaps and bounds every single time you workout, but rather focus on making small, steady increases. Over the course of a few months, those small increases will add up a lot more than you think, and your body will continually adapt and grow to the ever-increasing stress.
When I first started training, I was able to squat 85 pounds for about 6 reps. A very small amount of weight, yes, but by simply focusing on adding slightly more weight and reps from week to week, my squat is now closer to 400 pounds for 6 reps.
Don’t worry about where you’re starting off, because as long as you place your entire focus in the gym on progression those numbers will shoot up faster than you could imagine.
http://muscle-gain-truth.blogspot.com/2007/05/4-of-8-things-you-must-do-to-build.html
Best regards,
S Nalewanyj
Article Source: S Nalewanyj
4-Of-8-Things-You-Must-Do-To-Build-Maximum-Muscle-Mass
By S Nalewanyj
#4 - Keep a detailed record of every workout that you perform.
This muscle-building technique is absolutely critical to your success and forms the underlying basis for your entire workout plan. When it comes to structuring a proper approach in the gym, this is the most important overall factor, bar none.
Everyone is so obsessed with all of the specific principles in the gym (such as exercise selection, rep ranges, which days to spend in the gym, how many sets to perform etc.) that they fail to see the big picture.
Regardless of what type of approach you are taking in the gym, the underlying factor for success is progression.
You see, our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to protect against any possible future threat.
Therefore, in order to make continual gains in muscle size and strength, you must focus on progressing in the gym from week to week.
Progression can take 2 main forms:
a) Increasing the amount of weight lifted on a specific exercise.
b) Increasing the number of reps performed with a given weight on a given exercise.
If you’re able to improve on at least one of the above factors each week in the gym, your body will be given continual incentive to grow larger and stronger.
If you neglect these factors and enter the gym without a concrete plan in mind, you’ll be ignoring the very foundation of the entire muscle growth process.
Your goal is to always be getting better from week to week!
Remove yourself from the typical crowd in the gym who aimlessly toss weights around and endlessly spin their wheels without any logic or rationale behind what they’re doing. If you’re continually using the same weights for the same number of reps, your physique will NOT improve.
I’d suggest using a workout log to track your progress in detail from week to week. You should write down the date, all of the exercises that you performed, the weight that you lifted and the number of reps you were able to execute. The next time you enter the gym, sit down for a minute before your workout and review those numbers. Your goal is to now improve upon all of those figures by either using slightly more weight or performing an additional rep or two.
Don't try to improve by leaps and bounds every single time you workout, but rather focus on making small, steady increases. Over the course of a few months, those small increases will add up a lot more than you think, and your body will continually adapt and grow to the ever-increasing stress.
When I first started training, I was able to squat 85 pounds for about 6 reps. A very small amount of weight, yes, but by simply focusing on adding slightly more weight and reps from week to week, my squat is now closer to 400 pounds for 6 reps.
Don’t worry about where you’re starting off, because as long as you place your entire focus in the gym on progression those numbers will shoot up faster than you could imagine.
http://muscle-gain-truth.blogspot.com/2007/05/4-of-8-things-you-must-do-to-build.html
Best regards,
S Nalewanyj
Article Source: S Nalewanyj
4-Of-8-Things-You-Must-Do-To-Build-Maximum-Muscle-Mass
Muscle Building Workouts
Muscle Building Workouts
By Dr Kingsley Modozie
Building muscles are not really easy but if more effort is devoted to muscle building in no time we can gain the type of muscle we want.To build muscle fast requires a muscle building workout plan.I could remember when i tried muscle building without any workout plan,i had muscle pull for 1 week,i felt pains all over me to the extent i couldn't move some parts of my body because of this pains,i finally visited the hospital for some medical attentions.My friends advised me to use muscle building workouts that use free weights,these are not as good as the muscle building supplements that we see today,after some time i discovered what i was drinking was calories,i just had to dump and look for another alternative.
Its always advisable to make sure your heart is in good shape before starting the workouts for building biceps,begin first with a cardiovascular exercise which will last 3 times in a week.Doing this at the required time can make you to be health and fit and also reduce tiredness.Though big biceps can make you look cute,but having a good cadio workout plan could even make you look health.Muscle building workouts with aerobic exercises will make you body stiffer and also make you look less healthy.
If i have got the opportunity to ask all those who wants to have huge arms,i will ask them whether they don't want to be healthy as well while building huge biceps,well without asking them this i know they would for sure love to build huge arm muscles and also be healthy.The greatest goal to have in physical fitness is building biceps.Its a big risk to build biceps before anything else,this is so because the major muscles work in pair of opposing groups.The two groups are to be kept strong to reduce the risk of injuries,also make sure you are moving on your quads,pecks,shoulders and also the stomach muscles.
You may have wondered why many people believe building big biceps is the most effective type of muscle building activity,its simply because its more noticeable.Many do otherwise while working to be physically fit.They never stop endless curls to build biceps and also take health supplements.Try not to get confused by health supplements,most of them contains steroids and other substances that are harmful for muscle building workouts.Its good to eliminate the risks of building only large biceps by following a full muscle building workout that covers both the biceps and other many activities.
Most muscle builders use electrical muscle simulators,they are often used to stimulate muscles and strengthen them as the muscle builder rests,its not effective as exercising but it works well in neglected muscle building,have in mind that those with heart problems,epilepsy and related health problems shouldn't use electrical muscle simulators,always follow the tips of a successful muscle builder for your muscle building workouts.
I will like to recommend to you a muscle builder expert,he has been endorsed by many fitness expert.He has got all you need to have a successful muscle building workout plan,visit http://mixiroo.com/modo/buildmuscle.html to see whether muscle building from home can be achieved and also to get the muscle building workout plans.
Article Source: Dr Kingsley Modozie
Muscle-Building-Workouts
By Dr Kingsley Modozie
Building muscles are not really easy but if more effort is devoted to muscle building in no time we can gain the type of muscle we want.To build muscle fast requires a muscle building workout plan.I could remember when i tried muscle building without any workout plan,i had muscle pull for 1 week,i felt pains all over me to the extent i couldn't move some parts of my body because of this pains,i finally visited the hospital for some medical attentions.My friends advised me to use muscle building workouts that use free weights,these are not as good as the muscle building supplements that we see today,after some time i discovered what i was drinking was calories,i just had to dump and look for another alternative.
Its always advisable to make sure your heart is in good shape before starting the workouts for building biceps,begin first with a cardiovascular exercise which will last 3 times in a week.Doing this at the required time can make you to be health and fit and also reduce tiredness.Though big biceps can make you look cute,but having a good cadio workout plan could even make you look health.Muscle building workouts with aerobic exercises will make you body stiffer and also make you look less healthy.
If i have got the opportunity to ask all those who wants to have huge arms,i will ask them whether they don't want to be healthy as well while building huge biceps,well without asking them this i know they would for sure love to build huge arm muscles and also be healthy.The greatest goal to have in physical fitness is building biceps.Its a big risk to build biceps before anything else,this is so because the major muscles work in pair of opposing groups.The two groups are to be kept strong to reduce the risk of injuries,also make sure you are moving on your quads,pecks,shoulders and also the stomach muscles.
You may have wondered why many people believe building big biceps is the most effective type of muscle building activity,its simply because its more noticeable.Many do otherwise while working to be physically fit.They never stop endless curls to build biceps and also take health supplements.Try not to get confused by health supplements,most of them contains steroids and other substances that are harmful for muscle building workouts.Its good to eliminate the risks of building only large biceps by following a full muscle building workout that covers both the biceps and other many activities.
Most muscle builders use electrical muscle simulators,they are often used to stimulate muscles and strengthen them as the muscle builder rests,its not effective as exercising but it works well in neglected muscle building,have in mind that those with heart problems,epilepsy and related health problems shouldn't use electrical muscle simulators,always follow the tips of a successful muscle builder for your muscle building workouts.
I will like to recommend to you a muscle builder expert,he has been endorsed by many fitness expert.He has got all you need to have a successful muscle building workout plan,visit http://mixiroo.com/modo/buildmuscle.html to see whether muscle building from home can be achieved and also to get the muscle building workout plans.
Article Source: Dr Kingsley Modozie
Muscle-Building-Workouts
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