How would you like to gain 27 pounds of rock-hard muscle in 12 Weeks... Without long workouts, dangerous steroids or high priced supplements? You can learn more here.

Oct 08

Ways to Build Muscle Fast

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How to build big muscles is the question on the mind of just about every would be bodybuilder, especially when we are starting out. The trouble is that you can find so much conflicting information out there that it’s hard to know where to turn or what to do. Check out the rest of this article to find out how to build big muscles.

Step 1

Unless you have an extremely physical day job or something like that in your life, the chances are that to build up your muscles you are going to need to get into some kind of regular weight training regimen. There’s no known method how to build big muscles without some kind of resistance. This is not as time consuming and tiring as it seems, and once you get started you’ll find that within a few weeks your workout is automatic.

Step 2

Don’t let yourself plateau. When you first start working out, over the course of the first few weeks you’ll find you get a whole lot stronger than you were. This is due to dormant muscle fibers being awoken by the vigorous stimulation. A lot of people get to this stage when they first find out how to build big muscles, but then stop challenging themselves with the amount of weight they are lifting. If you don’t lift enough, you’ll barely see any gains at all, so make sure you increase the weight as you get stronger.

Step 3

Remember the golden rule - if you want to know how to build big muscles, lift heavy weights with low reps, and if you want to add definition and tone to the muscle you have, lighter weights and more reps are the key. Just remember, next time you are at the gym and you see people sweating over doing 15-20 reps, it may seem tough but it won’t make them any bigger.

Step 4

Add some variety. The human body is perfectly evolved, and so you’ll find that the same exercises all the time are less strenuous for you, so you get less gain. This can really trouble your quest to learn how to build big muscles. This is due to certain parts of each muscle becoming stronger and thus able to deal with things more efficiently. To combat this, mix it up a little, rotate your routine every few weeks so you can keep it all fresh and keep your muscles guessing.

So there you are, that’s how to build big muscles in a nutshell. The tips are aimed at someone just starting out, but these principles will always apply to any kind of strength training. Click the links below for some more tips.

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Oct 05

Build Chest Muscle Fast

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If you’ve been trying to build chest muscle but aren’t seeing the gains you were looking for then there are a few key steps you can take to build chest muscle in lightning speed.

How to Build Chest Muscle Step I – Dissect your chest work out

If you want to build chest muscle you have to dissect your chest workout. Your chest which consists of your pectorals “pecs” are pretty big muscles, which means you’re going to have work out different parts of your chest “one at a time” if you want maximum results and the fastest gains possible.

It’s real simple. All you have to do is break down your chest workout or chest exercises to work out the 4 main parts of your chest.

These 4 parts are your upper chest, your lower chest, your inner chest and your outer chest.

Here are a few exercises you can use to build chest muscle very quickly.

Upper Chest Muscle Exercises

- Incline Barbell Bench press - Military Dumbbell Presses - Incline Dumbbell Flyes

Lower Chest Muscle Exercises

- Decline Barbell Bench press - Parallel Bar Dips - Decline Dumbbell Flyes

Inner Chest Muscle Exercises

- Standing Cable Crossovers - Flat Bench Dumbbell Flyes

Outer Chest Muscle Exercises

- Flat Bench Barbell Presses - Flat Bench Dumbbell Flyes

By dissecting your chest workout in this way you will not only build chest muscle fast but you build ALL the different areasof your chest muscle which leads to a bigger, stronger and wider chest.

How to Build Chest Muscle Step II – Work Your Chest to Failure

If you want to build chest muscle, you have to train your chest to failure. If you don’t know what I mean, it’s very simple. You have to push your chest muscles to the point where it is unable to do any more reps on its own during that set.

This is why you also NEED a spotter – someone to help you when your muscles fail during an exercise. For example, if you’re bench pressing and your muscles fail halfway on your last rep, you want someone there to assist you, so you can keep pushing even though your muscles have failed – that’s the key to unlocking HUGE muscle gains.

When you train your chest muscle to failure like this, your body says “Woe, I better start sending more nutrients (protein, water, calories, etc.) to build my chest muscles so next time we deal with this stress (weight training to failure), it won’t be as strenuous as last time”. Training like this can and will lead to HUGE chest muscle gains quickly.

How to Build Chest Muscle Step III – Don’t Cheat on Your “Negatives”

What are “negatives”? – Negatives are the eccentric or lowering phase of your particular exercise. For example, if you were bench pressing, your negative would be when you are lowering the barbell once you’ve reached the top. In other words, negative is the motion you take after you have contracted your targeted muscle (in this case lowering the barbell after we have contracted our chest muscle to push the barbell to the top).

Most people use gravity during negatives instead of having a controlled movement downward. This is what I call “cheating your negatives” and it’s also hazardous to your muscles. Think about it, if you just finished pushing a 150lb barbell upward, it’ll be pretty dangerous and “useless” when you’re trying to build muscle if you just relaxed your chest muscles as soon as you were about to lower that barbell it.

Instead, take your time and bring the weight down in a controlled motion and try to really feel the burning in your chest muscle as you lower the weight thus stretching and really targeting your chest muscles as a result.

Remember, it’s not quantity but quality. Think about it, you could lift 30 pounds ten times with poor form or 30 pounds six times with proper form, and you would notice much better results with the latter example

So don’t cheat yourself out of building the massive chest you desire by cheating on your negatives – this is when much of the pressure is being put on your muscles, so don’t “wimp out”.

To anyone who wants to learn how to build chest muscle and quickly at that simply follow these 3 simple steps and you’ll be on the road to a massive chest in no time.

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Oct 02

Fastest Way to Build Muscle

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Seven great building muscle tips that will turn any guy from scrawny to strong. Find out how to build bigger muscle in less time.

Warm-up

Warm-ups are vital to any physical activity. Try some light exercise and stretching for 5 to 10 minutes that will get your heart rate up and loosen your muscles. Warm-ups will reduce the risk of injury and prepare your muscles to lift more.

Use Dumbbells

Dumbbells allow for a much better range of motion, whereas if you use a machine you’re limited. With just a set of dumbbells you can workout any part of your body with several different exercises. Compared to a machine where you usually can do one workout for one body part. This will save you a lot of money and time by not going out and purchasing different exercise equipment for each body part. This will also save tons of space and give you a lot more room to workout.

Supersets

Using supersets with lifting is one of the best things I can suggest to you if you want to learn how to build big muscles. They set a higher tone for your workout, and will get you in and out of the gym quicker then you ever thought possible. A superset is where you perform two exercises back to back without a rest in between them. You need to rest at least 30 seconds between each superset. This will maximize your results in less time at the gym or at home.

Get Your Rest

This is essential if you want to build bigger muscle. When you are weight lifting you are tearing the fiber in your muscle tissue. Your body builds muscle during recovery, not when you are working out. You should start out going to the gym three days a week, making sure you get at least 48 hours rest in between each workout.

High Intensity

You need to lift heavier weights for high intensity training. This will take your body out of its comfort zone thus becoming stronger. Make sure you are keeping your reps very low, and your workout challenging. Distance runners train with small weights and high reps because they don’t want to build bigger muscle. Keep this in mind when your at the gym.

Proper Form

You not only need good form to achieve better results, but it will also prevent injury and soreness. Look up the exercise on the internet or simply ask someone if you’re doing it right. Don’t second-guess yourself on this, find out before.

Don’t Waste Time

I see too much of people on their cell phones when they should be working out, or chatting with a group of friends. You will be much more productive and focused with your workout if you go alone and leave your phone off for the short time you are there.

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How would you like to gain 27 pounds of rock-hard muscle in 12 Weeks... Without long workouts, dangerous steroids or high priced supplements? You can learn more here.