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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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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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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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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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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Jo Chris asked:




If you are looking to build upper body muscle fast then here are 5 exercises to help you do it. These exercises are classics and some of the best to help you achieve your goal. However, when you first look at them you may not think so. But read on and I’ll explain how they benefit you more than you would think.

]]> http://www.carisoprodolstore.com/2011/03/5-exercises-to-help-build-upper-body-muscle-fast/feed/ 0 http://www.carisoprodolstore.com/2011/03/the-ultimate-muscle-meal-plan/ http://www.carisoprodolstore.com/2011/03/the-ultimate-muscle-meal-plan/#comments Fri, 25 Mar 2011 17:09:27 +0000 Carisoprodolstore http://www.carisoprodolstore.com/2011/03/the-ultimate-muscle-meal-plan/

Mike Geary asked:




With this article, I just wanted to share with you one of my special muscle meal plans that I love. Surprisingly, it actually comes in the form of a salad, but it is killer!

I know the ladies will love this idea, but for all of you guys out there that think eating a salad makes you less of a man… Well, you haven’t tried my ultimate “salad on roids” yet!

Keep in mind that this salad is not low in calories. It’s not low in fat. It’s not low in carbs.

And guess what…that’s the whole point! It’s not low in anything, but it sure as hell is HIGH in everything under the sun that’s good for your body… just about every vitamin, mineral, antioxidant, and phytonutrient on the planet! And that means your body will receive all the nutrition it needs to maintain optimal hormonal balance, function at it’s highest capacity, keep your appetite satisfied for hours, and prevent any unwanted cravings.

Keep in mind that last point… when you fill your body with all of the nutrients it needs on a daily basis, you pretty much totally eliminate cravings! This happens because your body is satisfied and doesn’t need to crave any more food, because it has all of the nutrients it needs.

I’ve experienced this myself. Years ago, I used to crave sweets ALL THE TIME. But now that I eat the balanced diet that I do these days, I can’t say that I’ve had a craving in at least 5 years! No joke.

Alright, here’s the special muscle meal plan recipe:

The Ultimate Muscle Salad

approx 1-2 cups spinach leaves

approx 1-2 cups mixed leaf lettuce

shredded carrots

1/2 of a ripe avocado, diced

2 hard boiled eggs, diced (preferrably organic, cage free)

3 Tbsp chopped pecans

1/4 cup dried cranberries

top with homemade dressing made of balsamic vinegar, extra virgin olive oil, and Udo’s Choice Oil Blend (3/4 of total liquid should come from the vinegar)

Mix it all together and you’ve got one delicious and ridiculously nutritious salad. For an extra shot of antioxidants, wash it all down with some homemade iced green/white/oolong tea lightly sweetened with the natural sweetener Stevia or a little touch of raw honey.

Alright, now let’s look at the approx macronutrient breakdown:

Prot: 23 g., Carbs: 48 g., Fiber: 12 g., Fat: 45 g., Calories: 650

Now before you throw your arms up in disgust and call me crazy for recommending such a high fat, high calorie meal, keep in mind to scale back the portion sizes for your own caloric goal. The portions above are simply the portions that I use considering that my maintenance caloric intake is around 3000 calories/day. If your maintenance is 2000 calories/day, then scale back the portions accordingly.

Also, I don’t care about the high fat content of this meal… because every last gram of the fat in this meal is VERY healthy… from the pecans, the olive oil, the Udo’s oil, the fresh avocado… and yes, even the fat from the eggs is good for you!

How about the carbs? Well, out of a total of 48 grams, you’ve got 12 grams of fiber. That’s a pretty good ratio. Also, the healthy fats and protein in this meal will slow down the carbohydrate digestion, giving you a healthy glycemic response and steady controlled blood sugar.

Alright, so you’re probably also wondering why there isn’t a larger amount of protein. After all, protein is all the rage with bodybuilders, right. Well, actually 23 grams isn’t too shabby, especially considering 14 grams of that comes from the highly bioavailable protein from the hard boiled eggs. Also consider that this meal has a whole lot of healthy fats, which increases the utilization of your protein. This happens because your body does not need to use your protein for energy, and can instead use it for muscle building or maintenance, and all of the other various functions that amino acids are needed for in the body.

Overall, with this meal plan, you’ve got a great mix of healthy fats, good fibrous carbs, quality protein, and a huge diversity of vitamins, minerals, antioxidants, and other trace nutrients.

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Shannon Clark asked:




If you’re goal at the moment is to try and build muscle as optimally as possible, there’s a good chance you’ve given some thought to using the bodybuilding supplement, creatine.

What Creatine Does To Help Build Muscle

The main thing that creatine is going to do in terms of helping you build muscle is suppling the body with a greater storage of creatine phosphate, which then gets converted to ATP during exercise, which is the main source of fuel.

When the body runs out of the ATP during your weight lifting sessions, that’s when you’re typically going to see a decline in performance, and exercise may even stop.

Therefore, maintaining optimal creatine stores is going to be well worth your effort.

What The Loading Phase Does

When you choose to load with creatine, what you are essentially doing then is really stocking up the muscles to full capacity, so they are able to function optimally.

Typically the protocol is to take 2o grams each day for a period of five days total.

This will stock the muscles and get you primed for maintenance.

Once maintenance hits, then you reduce the dosage down to five grams a day, taking that on a continual basis.

Is Creating Loading Necessary

So, that then brings us to the question of whether creatine loading is necessary.

In a word – no.

You don’t need to load if you don’t want to – you could theoretically just start up on maintenance intake (five grams per day) and go from there.

You will still definitely see results from using creatine as far as your ability to build muscle goes, but it just won’t be quite as strong as if you would have done the loading phase.

So, be sure to keep this factor in mind.

Loading does help, but if you experience extreme bloating or other negative side effects, you could do without if you prefer.

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Shawn LeBrun asked:




So, you want quads the size of tree trunks or biceps that bust out of the sleeves of your shirt?

Well, let me ask, are you taking a step forward, each and every day, going after what you want to achieve?

Or are you a member of the “I want it now but don’t want to work for it” club, simply sitting back waiting for things to come to you?

It’s no secret that life rewards action. If you sit back and wait for things to come to you, I hope you have a lot of time to wait. The true power to reach your bodybuilding goals is your ability to consistently take action each and every day.

In fact, can you imagine how much closer to your muscle building goals you’d be if you simply resolved to do ONE thing each and every day that would bring you closer to that goal.

Good things would start adding up quickly, and like the snowball that keeps getting bigger while rolling down the snowy hill, you too would find your muscles getting bigger.

Successful people are not necessarily those that make the right decisions all of the time. But they do make decisions and better yet, act upon them.

If what they do doesn’t work the first time, they simply try something else until they get their desired result.

What amazes me is the number of people I see and talk to that are not happy with their current physique or muscularity, yet they keep doing the same things over and over again, expecting different results!

Thomas Jefferson once wrote “I’m a firm believer in luck, and I’ve found the harder I work, the luckier I get.”

Well, the same is true in bodybuilding. How hard do you work for the things you seek? Do you take some form of action each day and go after them?

Do you get in the car and drive to the gym in the snow when you could just grab some cocoa and sit in and watch a movie?

Do you slam a protein shake when you’re done your muscle-blasting workout or do you just wait a few hours for dinner?

Do you do an intense cardio session when it would be far easier to sit on the couch?

The great thing about taking action each and every day towards a specific bodybuilding goal is, sooner or later, the momentum you build is overwhelming and you find yourself closer to your goal than ever expected.

It was once said that “Good things come to those who wait, but it’s the leftovers from those who hustle.”

I would like to challenge you for two weeks.

Each and every day for two straight weeks, do something, anything, that brings you closer to whatever fitness goal you may have. Take some form of action every single day.

Whether you are beginning an exercise program or consider yourself advanced, sit down, go over what you are looking to achieve, and then plot out specific steps you need to take to accomplish these goals.

Then get acting on them. You’ll find that the more you act on things, the more good things happen.

The great thing about taking action towards a specific goal each and every day is that the Law of Momentum will start to take hold.

Meaning, a body in motion tends to remain in motion unless acted upon by some outside force.

The flip side, of course, is a body at rest tends to remain at rest unless acted upon by some outside force.

Accept the challenge, do one or more things every day for the next two weeks that will move you closer to a specific goal you have and see how the Law of Momentum starts to take effect in your life.

Whether you realize it or not…you have chosen to be where you are.

Success is easy – if you work hard, consistently follow your plan, stay committed and determined, and don’t give up until you have what you want.

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Frank Sherrill asked:




So what is muscle confusion? Do you really need to make your muscles confused?

Well not really, you see muscle confusion (MC) is really a training principle that creates variety in your training. The reason to use this training protocol is because muscle confusion prevents plateaus and keeps your muscles growing. Muscles become accustomed to a training program very quickly. We need to develop different exercises and perform a variety of sets and repetitions. The best way is to cycle your training program, typically in four week cycles.

By cycling or changing your training program every four weeks, your muscles cannot become used to the exercises. This forces your muscles to grow quicker than with any other training method. That is why MC is such an exciting training principle.

One way to use MC is to vary the exercises. For example, if you were doing a barbell incline chest press, you could use a hammer strength incline machine one week and then the following week you could do a dumbbell incline press. While you’re still working the upper chest muscles, you’re hitting them from a different angle and this will stimulate new muscle growth.

By using the MC principle you’re guaranteeing yourself consistent results in your fitness and resistance training workout.

Here are three tips to help you in using the muscle confusion principle:

” change your exercises every four weeks.
” use free weights, cables or resistance bands in your workout.
” vary the repetitions and the number of sets you use.

By following these three tips you will get the Maximum Results from your strength training workouts. Use the muscle confusion principle in your training program. Remember the three most important components of gaining muscle size are:

” Proper rest
” Proper nutrition
” Hard training

Make sure you include these three components in your muscle building goals, doing so guarantees fast muscle growth and the body that you dreamed about.

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