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8 Tips On How To Build Muscle Mass

April 17th, 2011
Michael Parker asked:




Increasing your muscle mass is the main reason body builders lift weights and watch what they eat. Gaining weight does not assure you are building muscle mass. We are also not talking about life changing things here Most people can make a few basic changes in their work out routine and build muscle mass fairly quickly.

Let’s look at how to build muscle mass the right way.

1. Getting the most out of your lifting is one way to build more muscle mass. This means combing more weight with the speed or force at which you lift. Force helps build more muscle mass.

2. Avoiding aerobic exercises is important while building muscle mass. Because aerobics burn glycogen. This actually slows down the process of building muscle mass.

3. When you lift use dumbbells because they allow you to work out different muscles and increase your motion. Machines limit you and your range of motion.

4. Add supplements like creatine and glutamine to your diet. Supplements encourage muscle growth and therfore help increase your muscle mass.

5. Eat lean red meat and a lot of fish. Proteins found in red meat and fish creates more muscle growth.

6. Add more sodium to your diet. Sodium is a necessary mineral for muscle growth. More sodium enhances carbohydrate storage and amino acid absorption and improves your muscle’s responsiveness to insulin.

7. If you are working out like crazy and not making any gains try increasing your calorie intake by 50% for 3 days. The key is to limit the increased calories to three days in a row. You will be stimulate growth by improving muscle sensitivity to insulin and by providing more carbs for glycogen storage. If you are taking 3000 calories a day increase that to 4500 calories for a 3 day period.

8. Work out hard and then rest. When you work out push yourself to do more. Increase your weight and reps within reason until your muscles are to tired to move. Along with that is to take days off and give your body a chance to recover. You will actually fail to build muscle mass if you do not allow your muscles to recover from the hard work outs you are doing.

You can see that these tips on how to build muscle mass do not mean going to the gym more or drastic lifestyle changes. Little changes in how you eat, how many calories you are taking in, and you you lift can go a long way to building muscle mass and making your bodybuilding more rewarding.

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Muscle Milk – Is Muscle Milk the Best Tasting Protein Powder?

April 15th, 2011
Chrisitne Breen asked:




There are many protein powders on the market today for those looking for weight loss or to build bigger muscles. The many protein powders can be slow release, fast release or a mix of both. What protein powder you should get is based on your needs.

The first thing you should do though is to see if you can taste a sample of each protein powder before picking one. If you’re interested in a chocolate flavored protein powder, go to the local gym or health food store and see if they have sample packs of the different chocolate flavored protein powders. You may think it’s silly to base buying protein powder largely on taste, but there is a world of difference between protein powders. Why buy one that you gag on as you drink it down? Or one that is so chalky you swear just eating a piece of chalk would taste better? Don’t put down your hard earned money for protein powder that tastes so bad you end up throwing the entire container away. That’s why I suggest doing the taste test.

Now there is a quick shortcut to picking a protein powder that’s actually palatable. Get any flavor from Muscle Milk! I’m serious. If you search the web researching protein powder flavor you’ll find that Muscle Milk far outstrips the others in regards to taste. They are just delicious. You’ll have no problem drinking the protein powder when you need to. It will feel like a treat. It also mixes very well too. No clumping problems here. I actually threw away an almost full container of another brand once because it just refused to mix even with a blender. Muscle Milk comes in many flavors too besides chocolate.

Now choose your protein blend. I recommend a protein powder that blends different protein powder sources so that you have fast release protein and slow release protein. A protein powder that combines casein and whey is the best. Check also to make sure you’re not allergic to any of the ingredients, such as lactose, used in the protein powders.

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Workout Routines For Hardgainers – How to Build Muscle Mass

April 14th, 2011
Kai Lo asked:




Does it seem like no matter what you do, you can never build muscle mass? This has to do with your genetics. You have to do a special training program that is specifically catering to hardgainers. You can’t follow routines that the steroid muscle-head next to you in the gym is doing. You cannot listen to people who tell you to do 3 sets of 10 reps bicep curls everyday to build mass. You need to follow workout routines for hardgainers.

The problem with hardgainers is that they don’t keep things simple. They like to read every single muscle magazines in the world. These magazines provide you with bunch of crap on how to build muscles, and then tell you what supplements that you need for growth. They don’t care about you because they care about the money.

What you need to do are the 3 major compound exercises that are King in building muscle mass: Deadlift, Squat, and Bench Press. If you are not familiar with these exercise, please seek help from a personal trainer or somebody at the gym who knows how.

Deadlift – This works so many muscle groups. You cannot be a crybaby so you can’t avoid this exercise.

Squat – Your legs are the biggest part of your body. You are a sissy if you skip working out your legs because you “can’t walk” the next morning.

Bench Press – Out of the three, this is the least important. This exercise is also one of the biggest ego booster.

Instead of doing 3 sets of 10 like any typical person would tell you, you need to do heavy sets and low reps. A simple routine for you to follow:

Monday: 2 sets x 5 Deadlift
Wednesday: 2 x 5 Bench Press
Friday: 2 x 5 Squat

In between sets, you should rest about two minutes. Workout routines for hardgainers should be simple, and not complex. Quality over quantity concept applies to exercising.

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What is the Best Way to Build Muscle Fast?

April 13th, 2011
Derek Manuel asked:




What is the best way to build muscle fast, using free-weights or machines? If you wanted to gain weight and build muscle as fast as naturally possible, what should your workouts look like? Well, if you want to build a mass of muscle fast and effectively, free-weights are hands down MUCH more effective then machines in general.

Why? The main reason is because free-weights require complete strength and coordination of the weight, so your muscles are forced to work harder. If your muscles are working harder, then typically this results
in more growth. If the motion of the exercise is supported and guided through its path, such as with machines, then your muscles have much less stress when lifting the weight.

When you train with free-weights, your body must adapt to the range of motion on its own. This is why whenever you try a new exercise you have never done before it feels awkward or more difficult, even with light weight. Since your muscles have to adapt to this range of motion, you develop a more overall solid level of strength, resulting in of course bigger strength gains which means bigger muscles. This is not to say that machines are altogether useless for gaining muscle mass. They play their part for some exercises that you can’t use free-weights for such as the lat-pulldown machine for your back. However, since you are probably more concerned with the best way to build muscle mass fast, I’m going to keep it simple like always:

STICK TO FREE-WEIGHTS!

Gaining strength in barbell and dumbbell exercises, especially compound exercises such as squats, deadlifts, bench presses, bent-over rows, shoulder presses and a few others will always build much more solid, hard, muscle mass then machines, period. A muscle mass building workout MUST contain mostly free-weights. If you have been using mostly machines for a while and havn’t seen any results worth bragging about, then perhaps this is where the fault is. I would personally recommend that to those who are looking for the best muscle mass workout program for fast results eliminate machine exercises completely.

In a nutshell, machines are good for pumping and isolation exercises, and free-weights are for gaining muscle weight fast and packing on serious pounds of muscle in record time. If you are a true hardgainer and have a really hard time gaining weight and building muscle mass fast, then it is absolutely vital that you stick with mainly free-weights, most of the major compound exercises, eat plenty of clean food emphasizing on protein, get plenty of rest, keep your workouts short and simple, and to be careful not to overtrain. With these key factors in mind, you should have no trouble gaining weight and building muscle mass as as fast as naturally possible.

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Muscle Building and Alcohol – Is Alcohol Bad For Building Muscle?

March 31st, 2011
Shannon Clark asked:




A common issue that many guys find themselves pondering over while trying to build muscle is whether or not occasional drinking can be a part of this equation.

So, what’s the answer to this? Can you really have the odd beer and still have no trouble gaining muscle mass or should you avoid alcohol altogether when on a strict weight training program?

Here are some things you should consider when evaluating this issue.

Alcohol and Protein Synthesis

One of the biggest problems that occur when you consume alcohol while trying to build muscle is the effect it has on protein synthesis. Since you must be able to optimally build muscle tissue through rebuilding the individual muscle tissues, anything that disrupts protein synthesis will be less than favorable.

Having more than a few drinks a day will decrease this process by 20% or more, so theoretically, you can expect your gains to slow by a corresponding 20% or more.

Alcohol and Your Hormones

There is no doubt that the hormones present in your body play a major role when it comes to how much muscle you are able to gain.

After drinking alcohol, not only will you see an increase in estrogen, which, for men is definitely not ideal, but it will also cause a decrease in free-flowing testosterone levels.

Since testosterone is the primary anabolic hormone in the body, when it is hindered, muscle gain is hindered as well.

Alcohol and Hydration

The third issue with alcohol consumption is the effects it has on your hydration status. Hydration can severely impact your ability to workout, as well as causing you to feel hungrier than you should be.

Because alcohol acts as a diuretic in the body, essential you are only speeding dehydration along.

This factor can be overcome if you are sure to increase your water into in a corresponding manner to how much alcohol you consume, but more than often this step is not taken.

Furthermore, the more water you have flowing throughout the body, the better the nutrients will get delivered to the repairing muscle tissues. Since alcohol decreases the total body water content, this means less opportunity for your muscles to get the building blocks they need.

Alcohol and Your Body Fat Levels

Finally, the last issue surrounding alcohol consumption and muscle building is its effects on your overall fat mass.

While you do need to consume more calories than you need in order to actively gain muscle tissue, too many calories and the fat mass will come piling on. Because alcohol does contain 7 calories per gram, it’s quite easy to overdo it in this department as start seeing the fat accumulate around your abdominal region.

So, next time you’re going out for a night where you plan to consume numerous alcoholic beverages, keep these factors in mind.

If you aren’t looking to compete in a professional body building competition or something, an occasional drink shouldn’t be too detrimental, but if you are looking to achieve maximum success from your workouts, it is best to avoid drinking as much as you can.

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