Aug 24, How to Gain Muscle Mass Naturally

To gain muscle mass, you have to perform some basic actions on a routine basis and combine that with what works best for you. My name is Mario Fanzolato and I'm the founder of NMM. I'm also a natural-for-life bodybuilder & personal trainer from Montreal, Quebec (Canada).

That's my before & after picture you see to the right - I've gained close to 100 lean pounds since I began weight training. I hope to inspire others with my transformation, so that they may begin to tap into their own unlimited potential. Click here to learn more about who I am and how I can help you.

Beginner & advanced strength trainers seeking guidance & motivationSoon-to-be or experienced bodybuilders stuck in a plateauFitness professionals wanting to expand their own practical knowledge of muscle hypertrophy & resistance trainingRecreational, amateur, and professional athletes participating in sports which require them to gain muscle massAnyone looking to build muscle naturally, improve on their overall health or simply seeking inspiration

My FREE ONLINE ADVICE includes simple, straight-forward, and practical tips to get you closer to your goal within weeks. I specialize in natural training methods (meaning no drugs) and offer a safe, highly effective approach to weight lifting. Subscribe to the community section of this site to get a copy of my 80-page ebook. You'll also have direct access to me (and a few other fitness professionals) by joining NMM, my new 'Natural Bodybuilding & Fitness' social network. We already have over 600 members, ranging from various backgrounds and levels of experience. Whether your journey to gain muscle mass has just begun or you're a certified iron warrior, you'll definitely find a place amongst our community. Sign up to NMM for FREE!

This website will help you in your quest to go from skinny to huge, as all elements of muscle building are (or will soon be) covered. You'll also find some inspirational sports videos on the site; I've included them to motivate you to be your best. And for assistance in overcoming any personal challenges or struggles you may be going through, visit my life coaching site.

'Natural Bodybuilding & Fitness' Social Network
Join our all-new natural bodybuilding & fitness social network. Get informed, stay motivated, reach your goals... for free! BNB Blog - Follow My Progress
Follow me on my journey to become the biggest natural bodybuilder of all-time. I need all of the support I can get, to accomplish this near-impossible task.

Two Free 6 Pack Abs E-books
Develop 6 pack abs with these free e-books. Fat loss expert Tom Venuto explains how to get results.

Bodybuilding Documentary
The bodybuilding documentary section of my website was created to inform, entertain, and inspire you.

This Bodybuilding Radio Show will Pump You Up
Bodybuilding radio is a great way to get informed about the various aspects of muscle building. You'll be inspired to hit the gym and know what to do once you get there.

Build a Home Gym
Build a home gym that offers unlimited exercises and maximum results. But before purchasing any equipment clearly establish... available space, budget, and your specific goals.

Build Mass Muscle E-book
Build mass muscle with my new ebook 'Natural Muscle Mass... The Complete Guide'. It covers everything from weight training, to nutrition, to motivation and mental focus.

Commercial Gym Equipment Reviews
Our commercial gym equipment reviews will sum up the benefits of each major brand of commercial fitness equipment. Everything from free weights to machines will be covered.

Contact Information for Natural-Muscle-Mass.com
Contact Mario Fanzolato, natural hypertrophy expert and author of Natural-Muscle-Mass.com.

Natural-Muscle-Mass.com Disclaimer
Please read the important Natural-Muscle-Mass.com Disclaimer

Fast Fat Loss Guides
Fast fat loss guides to help turn your dream body into a reality. This information is completely free, but there will be sacrifices to achieve physical perfection.

A Fitness Business That Allows You To Work From Home
Develop a fitness business that offers you complete freedom and control. Working from home in the fitness field is possible.

Fitness Woman Directory
This fitness woman directory offers relevant resources to help you reach your goal. Find informative websites which celebrate women in fitness, sports, health, and wellness.

Free Calorie Counter
Free calorie counter including quick calculations for the four major food groups, as well as some extra health information related to each listed food.

Subscribe to my Free Newsletter
My free newsletter contains only information and tools that I believe you can benefit from. Get 'bigger' by living 'better' is the theme.

Gain Muscle Mass
Gain muscle mass with the help from these articles. I'll be continually adding information to this section of the website to speed up your progress.

Home Workout to Build Muscle
Home workout to build muscle in a short amount of time. This timeless book was handed to me by my father who first purchased it over 50 years ago. And I'm offering you the updated version for free.

How to Become a Trainer and Make Money
How to become a trainer and develop a successful career. My free articles will teach you how to focus, save time, and generate more income.

Inspirational Videos to help you Reach Your Goals
These inspirational videos include underdog movie clips and other types of motivational videos to help you reach your ultimate goal.

Isagenix is My Choice of Supplements
Isagenix is my choice for quality nutritional supplements. This brand specializes in nutritional cleansing and replenishing, aiding the body to burn fat and build muscle at an accelerated rate.

Muscle Building Tips for the Hardgainer
These muscle building tips were written for hardgainers by a former hardgainer. My experience will help skyrocket your gains in lean muscle mass.

Natural Muscle Mass Blog
This muscle mass blog is a What's New? section covering the latest additions and updates to Natural-Muscle-Mass.com.

Muscle Mass Diet Tips
These muscle mass diet tips serve as guidelines that you should follow if you want to gain some serious muscle mass. There is a strong consideration for staying lean as well with these tips.

How My Muscle Transformation Changed My Life
My muscle transformation changed my life. It made me believe in myself and gave me the opportunity to help others do the same.

Incredible Natural Muscle Transformations
These muscle transformations are incredibly inspirational. The before and after photos and statistics are also amazing. Share your story with other visitors to Natural-Muscle-Mass.com.

Muscular Athlete Advantages
For most sports, there are many advantages to being a muscular athlete. Some of them are...

Natural Bodybuilding Information and Tools
This section of Natural-Muscle-Mass.com offers complete natural bodybuilding information and tools.

Natural Muscle Mass Directory
There are many sides to building natural muscle mass. If I can't provide you with all the information you need, then, at least I could refer you to some great websites to fill in the gaps.

Find a Personal Trainer in Your Local Area
Find a personal trainer working out of your local area. This section of our website offers a directory of fitness professionals categorized by city.

Physical Transformation Testimonials
Your physical transformation will be proof that the free information on my site guarantees gains in muscle mass.

Privacy Policy for Natural-Muscle-Mass.com
We recognize that your privacy is important. This document outlines the types of personal information we receive and collect when you use Natural-Muscle-Mass.com.

Search Natural Muscle Mass
Search natural muscle mass for free information on weight training, nutrition, and every other aspect of natural muscle building.

Visit Natural-Muscle-Mass.com's Store
Check out our store, which includes books and dvds recently added by Mario Fanzolato, author of Natural-Muscle-Mass.com.

Support Natural-Muscle-Mass.com
Support Natural-Muscle-Mass.com by including a text or graphic link on your site. You can also post them on forums you participate in.

Weight Training Exercises Database
This weight training exercises database combined with my free advice will help you reach your muscle mass potential.

Free Weight Training Routines to Build Muscle
These weight training routines are the ones I used to naturally gain close to 90 lean pounds of muscle.

Subscribe to my YouTube Channel
Subscribe to my YouTube channel (mfanz). I'll be posting tons of bodybuilding training videos.

View the original article here

Building Muscle Tips - How Do I Add That Oomph To Your Workouts?

Building muscle is possible on the simple premise that when you lift weights your muscles increase in size to accommodate for the extra amount of work needed to lift them.

There are three basic principles involved in building muscle in your body. These are smart weight lifting, good nutrition and rest.

This may sound simple, but many people are not able to stick to this routine for building the muscle mass their body needs.

Just because you are not interested in body building or athletic competitions, does not mean you do not have to keep your muscles built up. All the activities you do in your daily life require muscle strength.

Fitness programs help you to build muscle. While building muscle mass, you are also losing weight and toning up your body.

In order to be completely fit, you do need to have muscle strength.

The difference is that while you are training to build muscle, your body does need calories, so you will either need to take supplements to give you the nutrients you are missing from your diet or eat high calorie foods.

Dieting and weight training work hand in hand for muscle building. The weight training helps to overload the muscles and help them to gain strength, while the foods you eat provide the building blocks necessary for building and repairing muscles.

It is best if you lose fat before you start to build muscle. Building muscle mass means that you will probably weigh more, not in fat but in lean muscle.

Check out http://www.1-stop-fitness.com/ for articles on adjustable dumbbells and cardio workout routines.

Aug 20, Incredible Natural Muscle Transformations

These 'Natural Muscle Transformations' are success stories posted by visitors to this website. Aside from being inspired, we can all learn a lot from the experiences of others. These contributions are full of tips on how to avoid or overcome obstacles directly and indirectly related to building muscle, leaning down, gaining physical strength/power, preparing for a sport, overcoming depression, etc. Scroll down towards the bottom of this page to view now!

Have you successfully transformed your body? We'd like to hear about it! Share your success story with us and we'll post it on Natural-Muscle-Mass.com. No matter how big or small of a change you've made, any improvement is a great accomplishment... and can prove to be a strong motivational catalyst for other visitors to this site who are looking to improve their own physique or health. And what's really cool is that your friends and family can visit this site to comment on and rate your story (Note: Stories with the highest overall ratings will be placed at the top of the list). Submitting is quick and easy. Just fill in the boxes below.

Hey guys/gals, have you changed your appearance and/or health for the better? Share your story here! (And don't forget to add your before/after pictures & statistics, if available)

Click below to see other stories submitted by visitors to this page...

A better body with every passing year. 

One night, about 35 years ago I made the decision to become an artist. To make sure I would go through with it, I made a bet with my friend. It took ...

Lost 40 lbs, and my gut - now my Blood Pressure is normal again!  Not rated yet
Hi! In February 2010 I was overweight and found out I had very high blood pressure. The doc put me on B.P. meds. I also was looking in the mirror and ...

A New Lifestyle  Not rated yet
Ever since I was in fifth grade I was chubby and out of shape. My junior year of high school I was in weightlifting class and would also go do cardio in ...

Angel aka SexyBB  Not rated yet
Hi, in July of 09 after giving seperate birth of 2 children I weighed in at 190 pounds I'm 4'11 so that's a lot going from 112 to 190 is a bit much to ...

Over 40 Transformation - from Plump to Sexy  Not rated yet
Once Deborah realized she was unhappy with her current physique, she decided it was time to reclaim the body of her youth. Read on to learn how she shed ...

Mr J East  Not rated yet
This story is one of success and dedication to the cause!

I was 19 years old when I became a Personal Trainer. I was lucky enough to have my tuition ...

View the original article here

Strength Training After 40

Im really glad I read this today. 2 yrs into a transformation and following much of your programs, I found myself losing strength and motivation over the last 3 months. I’m not that old but approaching 37. Doing the bread and butter deads and military as heavy as possible, I was NOT rotating or spacing my programming enough.

The last month I cut back in hopes to revitalize. Today was tons of jumping rope and KB high pull’s (still heavy). Back and forth. I broke a sweat and got a good pump.

Maybe I just hit a plateau? There’s always room for improvement, but I think those of us with some gray do not give ourselves enough credit. Dropping 50lbs and being able to take your shirt off…while looking better than 90% of the other dudes on the beach is a big accomplishment heading towards the big 40.

Thanks for the moment of clarity, Jay.

View the original article here

Building Muscle Tips - Find Your Lean Body Today

What good is a muscular body if you can't see it under layers of fat?

So how do you get over this tendency of our bodies to put on this extra weight? Well, it's because we've got it so good that we no longer need to exercise so much! That's kinda cool, but it's not helping our health or appearance. So How do we do it without supplements and surgery?

Building Muscle Tips - Strip That Fat From Your Body and Reveal Your Muscles Today!

Here's the trick:

Strip That Fat Step 1. Start a weight lifting program. Don't worry, you won't turn into a bodybuilder over night. You'd have to eat like a bodybuilder if you want to gain the massive amount's of muscle those guys posess. Muscles burn twice as much energy in your body as fat cells do, so they're a great advantage to burning fat. Lift weights 2-3 times a week and you'll start noticing your metabolism speeding up. You'll start to eat more because you're hungry. This is good! You're gonna need this muscle to help your metabolism kick into overdrive!

Strip The Fat Step 2. Don't do aerobic exercises. They take too long, and you can get the same results doing the same work in less time. If there's an easier way, wouldn't that be best? (haha, I'm such a lazy coach!)

So How Do We Train? What we've got to do is speed up the body's metabolism so it burns more fat, and faster, like stoking a furnace! We can do this by doing short (15 minute) but intense workouts. It's just like going for a long jog, but it takes less time. That's convenient isn't it!

Here's how it works:

HIIT (High Intensity Interval Training), or Interval Training is a training session divided into 2 parts. One intense, and the other less intense.

Here's an example of interval training:

Stretch 5 min warmup 1 min walk/jog 20 second sprint 1 min walk/jog 20 second sprint 1 min walk/jog 20 second sprint 1 min walk/jog 20 second sprint 1 min walk/jog 20 second sprint 1 min walk/jog 20 second sprint 1 min walk/jog 20 second sprint 1 min walk/jog 20 second sprint 5 min cooldown Stretches

Do this and you'll speed up your body fast and you'll be burning excess energy for days! And it only takes 15 minutes! It's sincerely the BEST way to strip the fat from your body fast. Weight lifters have known this for ages.

If you're already training 3 days a week, do this cardio training on your OFF days only. The reason why is because your body simply does not know how to burn fat and build muscle at the same time. Alternate between the 2 so you can get the best of both worlds. And remember, take a day off. Nothing worse than burn out when you're doing so well.

Anything else? Yep... one last thing:

Building Muscle Tips - Step 3. Eat Your Vegetables!

I'm not going to get into the whole calorie argument and talk about how confusing it is to have to read all the food labels. Let's just be serious for a second. If you want to get the fat from your body it's not going to happen eating burgers and fries. You know it. So what do you eat? Well, your best option is to eat food that's got plenty of nutritional value and helps keep your body and metabolism moving. What's the best food to do that? Fruit and vegetables.

Yeah, I know, what a drag. Your mama always told you to eat your vegies. Turns out she was right eh. Well, I won't tell her if you don't!

Honestly though, eat your vegetables, and eat them raw if possible. Keep your protein foods high so your body can repair and recover. Snack on RAW nuts and seeds (not the salted ones!) and protein shakes / bars. Get your carbohydrates mostly from fresh fruits and vegetables. Get to know your local market and your body will thank you for it.

As you start to see results you'll become more motivated to change your diet. But trust me, if you

1. Start doing weights workouts
2. Do Interval Training
3. Eat Plenty of Fresh Fruit and Vegetables

You'll be leaner in no time.

Take some advice from a guy who's been there before: Dave Vower. He's a former skinny guy and successful Natural Muscle Builder. He's not only one of the very best muscle building experts online today, but he's got a weight loss method that works every time. Learn from a professional and take action today!

Apr 13, Truth about Muscle Mass Supplements

In this article I explain the truth about muscle mass supplements.. the way I see it. Which ones really work and why I don't use most of them. There seem to be new types of muscle mass supplements being put out on the market every day now. I remember when I started training back in 1999 the only ones we ever heard of were protein powders (100% whey isolate, 100% whey concentrate, weight gainer, meal replacements), creatine, and glutamine.

Today you've got pre-workouts, post-workouts, testosterone boosters, nitro this, nitro that, pump this, and pump that. Honestly speaking, I don't know what half of these are and I don't care to ever learn about them... because I know that they will actually limit my muscular development. You may be asking yourself how something that's supposed to help you build muscle (and may have been scientifically proven to do so) could actually slow down your progression. The answer in my mind is simple. Anything that is 'performance-enhancing', natural or not, affects you negatively by weakening your ability to listen to your body.

If you get results, are you going to attribute your success to the 'product' you took or the hard work and dedication you put into the training. I truly believe that most of the muscle mass supplements that are out there have very little positive effects on a person's body. I've known guys who have been using all kinds of supplements for years and have had little or no results in the gym. Instead of focusing on how the changes they make in their weight training, nutrition, and lifestyle affects their body... they attribute the good 'pump' they got to all the supplements their on. If you want to reach your muscle mass potential you've got to learn to (until you're able to) listen to your body... Period. You'll have a hard time doing this if your mind is clouded with 'the promises' that these muscle mass supplements offer.

If you prefer to use science as the basis for why you 'think' all of the muscle mass supplements will actually work for you, let me just say this... I'll bet that any of the natural bodybuilding supplements you take in will not work as well as the first time you use them. In fact, you've probably already tried many of them and noticed that they were less efficient at increasing 'whatever' with each consecutive cycle. The natural creatine levels that are already inside of us, for example, begin to decrease once you start taking creatine supplements. The body will produce less because you're taking excessively high dosages in from an outside source. Unfortunately for those that use creatine regularly, this means that the body will continue to be less able to build muscle.

Will I ever endorse creatine or other performance-enhancing supplements if a supplement company offers me a financially tempting contract? I'll take the contract but only if I can openly endorse only the nutritional supplements I'm currently okay with using... for example, protein. I'll continue to do my best to stay true to what I know and believe. One thing is for sure, I'll never use steroids (not even the legal ones) or growth hormones.

Why am I okay with protein powders? I don't consider them performance-enhancing. They are what they're said to be... a supplement to your muscle mass diet.

A meal replacement in my mind could never really replace a healthy, protein-packed meal, but it's a great alternative to skipping a meal altogether. Protein concentrate or isolate shakes (water mixed with 100% whey protein concentrate or isolate) are great before bed because they're lean and provide the body with enough protein to sustain your muscles during the night.

Egg whites, on the other hand, are an incredible source of natural, slow-release protein... perfect for sustaining your lean muscle mass throughout the night. Still, in terms of convenience, it's always good to have a large tub of protein hanging around just in case you're all out of egg whites.

In sum, don't waste your money on useless 'performance-enhancing' muscle mass supplements. Save it for buying quality foods like chicken breast, lean ground beef, tuna, horse meat, potatoes, eggs, egg whites, almonds, plain yogurt, cottage cheese, broccoli, spinach, carrots, bananas, oatmeal, brown rice, etc. Invest in a home gym if that's what will help you get huge, but don't get sucked into the whole supplement craze that's going on. Good marketing doesn't mean a product is good. Don't just go with what's popular or what most people are using. Most people can't improve consistently for the life of them. Learn to ask yourself questions. Listen to your body because the answers are there. Reaching your potential takes trial and error, an understanding of what 'works' for you, patience, perseverance, and belief in yourself & your ability to achieve your ultimate fitness-related goal.

Vitamins and supplements can benefit your health but shouldn't give you a headache! A beginners guide to health information.

View the original article here

Build Muscle Tips For Success

Muscle building is a sport that has been taken up by people from all around the world. Some simply dabble with the idea of it, occasionally attempting to keep in shape; some are quite committed to it, devoting many hours each week to building muscle mass, while a smaller number dedicate their lives to the pursuit of body building. Here are some build muscle tips.

There are a number of ways to build muscle and no shortage of tips on building muscle. Many different programs and schemes vie for your attention and your dollars, but all these programs and schemes, if they work, feature the same tried and true methods: frequent workout routines and good nutrition. Without both, no muscle building program will work. Nutrition especially is critical to providing the basic building materials for building muscle.

Your automobile will not go very far without the proper fuel. Your body works the same way. If you don't feed it or fuel it properly, it will not be able to go the distance when trying to perform exercise routines. Good nutrition provides the energy for performing exercise routines and provides the material used to build up muscle as a result of those exercise routines. Good nutrition is key to building and maintaining a good body and in maintaining overall good health.

Here is an important muscle building tip. When you embark upon an exercise program, don't try to emulate any professional body builders that you might have selected as a role model. You must proceed at your own pace and do no more that your body can handle. Your body will let you know.

Different people have different body types, and are at different levels of their training. If you try to match the achievements of a professional body builder, you can over train, pull muscles, or even break something. Set your own pace. You are not trying to impress a role model; you're trying to improve your own health and body. Emulate your role model's enthusiasm and dedication, consider his tips on building muscle, but practice the specifics in keeping with your own needs and capabilities.

It is important to learn all that you can and understand what each exercise in your program requires, and what it will do for you. There are many online tutorials and videos that will show you exactly what is required, step-by-step. Despite their availability, it's surprising how many people never complete watching these aids, but dive right in to an exercise program without totally understanding it. Don't be like that. Research well and understand what you're doing so you can modify your approach if the current routine is not working for you.

If you're pursuing an exercise routine based upon your own research and education, you'll be flying alone. There will not be a gym trainer by your side to provide you with fast muscle building tips, to guide you, and to correct your mistakes. That's why it's important to understand each step for each exercise. Without this knowledge, your attempts could end in failure.

Using the services of a professional trainer at the very beginning of your commitment to exercising, would not be a bad idea. It may speed up your education and enable you to pursue training on your own with less chance of mistakes and failure. A good professional trainer can help you to create a training program with exercises that are selected and tailored to your specific needs. He can also advise you about the nutritional requirements and eating habits that can best support your exercise regimen. With his build muscle tips, you can proceed with your exercise routine with some confidence in its ultimate success.

If you want to find more information about muscle building programs, Please check it out at muscle gaining secrets. It is a proven program of step-by-step guide to help you build more muscle mass. Read the muscle gaining secrets review for more...

Build Muscle Tips - How To Avoid Strained Muscles When First Beginning Your Muscle Building Program!

If you are a beginner and you've just decided to start up a workout program that might also include weightlifting in order for you to gain more muscle mass you will need to understand how to avoid straining or even spraining your poor muscles. Understand that even those with a lot of experience can sprain their muscles, so as a beginner you should be even more careful.

One of the first things you should do before you do anything is to make sure that you warm up before you do any kind of strenuous exercise this means even if it's not weights you really need to consider taking about 10 minutes of your time stretching out your muscles before you start your workout. Even when you start your workout you need to make sure that you start gradually building up the intensity of your workout as you go along.

You should also make sure that you wear shoes that will give you the proper support that you need for your feet and your ankles. You'd be surprised how much this will affect your entire body. You also need to make sure that you replace your shoes probably every six months or so. If you do a lot of running along with your workout you are going to want to replace them even more often.

You need to have patience when you are trying to build muscle. It is always better to go at a slower pace with more reps than it is to go fast with less reps. This will help tone your muscles as well as build more mass and it will help to cut down on strains or sprains to your muscles.

As much as you might not believe it, you should drink plenty of water. You need to keep your body hydrated for a variety of different reasons and one of those is to help your muscles to be healthy and hydrated muscles will be less likely to suffer from strains. Understand that your muscles are made of about 75% water so if you don't drink enough they are going to easily get fatigued and more susceptible to strains or injuries.

You also need to make sure that you maintain a healthy diet. Your muscles need a lot of nutrients to keep them healthy and nourished so they can stay in tip top condition. You should make sure that you have the right amount of carbs that come in whole grains and cereals and plenty of fresh fruit and fresh veggies. Make sure your meats are lean and that you also include other lean things like soy and legumes. Don't forget you add protein as well to your diet and make sure that you have a good amount of dairy products as well. The more help you can give your muscles nutritionally the better it will be for you in the long run.

For more free Building Muscle Information download Jack's Free Building Muscle & Weight Gain Information Pack at http://www.free-muscle-building-info.com and join thousands of other people successfully building muscle.

For other free information on a variety of issues please visit http://www.free-info-site.com

Basic Muscle Building Routines Tips to Help Grow Your Muscles and Improve Your Health

 

You do need a great deal of patience and perseverance if you really want to improve your body and health by way of effective muscle building routines. Most people quit after just a few attempts and have a lot of trouble sticking to the routine which, of course, is completely counterproductive. Knowing where to start and making sure that you get yourself into a rigid routine will help to ensure that you will not be disappointed.
 
If you are a beginner in muscle building routines, then there are certainly some things that are very important that you need to take note of before you start. Perhaps the most obvious, is that you need to learn how to understand your body and know what you are capable of. This means that you should listen to your body and take things step by step, while not expecting to achieve too much in a short amount of time. You need to make your aims realistic, otherwise you will be destined to fail.
 
It is important to realize when you are exercising to build up muscle, that when your body is feeling pain, it is probably time to quit. The body uses pain as a warning, and while many people might just continue to work through it and not stop exercising, this can be completely counterproductive and even damaging to your health. 
 
There are two types of pain that you should be aware of. If it is a dull kind of pain, such as a backache, then it generally means that you have simply been exercising too much and your body is tired and needs a break. A sharp and sudden pain could mean that you have twisted or pulled a muscle and you should definitely stop what you are doing immediately and seek advice from a doctor.
 
When starting out on muscle building routines, you need to build up slowly, making sure not to over exert yourself to much. As mentioned before, it is very important to know what your body is capable of. The first several weeks of your muscle building training should focus on all parts of the body. Each part of the body requires different exercises, specialized exercises that help to enhance the muscles in that specific area of the body.
 
The best place to start is by going to your local gym. There you will be able to meet highly trained and qualified professionals who will be able to instruct you based on your individual requirements. Since everyone is different, this is very important.
 
You will probably start off with several trips the gym a week which will involve some simple exercises to get you started. Over time, you will gradually build up as per the recommendations of the instructor or experienced body builders.
 
Finally, muscle building routines do require you to be very patient, and not expect changes overnight. If you keep your ambitions realistic, you can expect to see some very considerable changes in just a couple of months. It is unlikely to happen faster than that unless you work with an effective and proven routine.

Do you want to know how to effectively build a body everyone envies?
Are you sick of searching and trying different conflicting advice?

Are you searching for Effective Muscle Building Routines, Muscle Building workouts, Muscle Building Tips or Muscle Building diets to help you with your goal?

My personal website http://www.EffectiveMuscleBuildingRoutines.com provides you with 100% free effective information to help you BUILD MUSCLES effectively! Check it out now!

A Better Way to do Chin Ups

HomeStart HereAboutInner CircleStoreContact September 30, 2011A Better Way to do Chin Ups24Welcome newcomers! If you want to build muscle, lose fat, boost your performance and improve your health you're in the right place. To make sure you don't miss out on any new updates you may want to subscribe to my RSS feed and sign up for my newsletter list. Thanks for visiting!

Some things will never change.

Squats, deads, presses, cleans, snatches, pushups, chins and dips will always be the foundation of a good strength training program.

To be explosive you’re never going to be able to beat throwing and jumping.

To be in shape nothing will ever top hill sprints or the Prowler.

One thing that I have changed, however, is the way I coach certain exercises. Chin ups being one of the most noteworthy.

I’ve been down on straight bar chins for quite some time now and haven’t done one myself in years. Over the last few months I have completely eliminated them from my clients programs. What’s funny is I discussed this with another well known strength coach at dinner recently and not too long after he told me he made the same changes to his programs and would never go back.

In my opinion the straight bar chin up places too much stress on the wrists, elbows and shoulders. I’ve seen it and experienced it way too many times and could no longer recommend it in all good conscience. Even if you haven’t experienced it yet chances are good that a steady diet of supinated straight bar chin ups may come back to bite you in the ass… or elbow, eventually.

I’d even say that pull ups (palms facing away from you) on a straight bar should be eliminated as well if you want to be ultra conservative or you have any shoulder problems.

The simple solution is to stick with neutral grip chins/pull ups. If you have one of the best racks in the world from EliteFTS, the monkey bar chin attachment at the top gives you five different grip options to choose from. That should keep you busy for a while.

Another great option is the EZ bar or zig zag style chin up bar. That should be a staple in every gym and should replace the straight bar on the top of all power racks and on all wall mounted chin up bars. Chin ups or pull ups on the EZ bar are far less stressful than the straight bar.

The best option is chin ups on rings. With rings you can use any grip you want. You can start pronated and finish supinated or you can keep a neutral grip the entire time. It’s up to you and can be dictated by what feels safest and most natural for your body.

When you’re on a fixed bar you can’t move naturally and that’s what leads to problems. That’s why for a lot of individuals with shoulder issues, including myself, pushups on rings feel better than pushups on the ground; because you can move more freely and naturally.

If you choose to start doing your chins on rings you should be forewarned that a ten rep max may quickly become 3-4 rep max. This is normal so don’t be frustrated. One quick solution would to attach a band to each ring and put your feet in them while doing your set. When your strength comes up get rid of the bands. The other solution is to just do a bunch of low rep sets until you are strong enough to rep out on the rings like you can on the bar. When you do that you will end up far stronger and have more well developed stabilizer muscles than if you had just stuck with the straight bar the whole time.

Now, if all you have access to is a straight bar it’s not the end of the world. First of all I would do more pull ups than chin ups and I would choose the least stressful grip width. You can also do parallel grip chins by getting sideways under the bar and gripping it with one hand over the other or by placing a V-grip cable attachment over it.

But in my mind it’s worth the investment to find a gym or rack with neutral grip chin up bars or grab yourself a pair of rings.

You’ll pay far less for them than you will for the doctor’s bills later on down the line.

One final note I should make is that the amount of chins you do should be evened out with an equal amount of rowing motion exercises for the upper back. If you don’t do that you will end up with internally rotated shoulders and a host of other problems you’d probably want to avoid.

For the rings I use personally and highly recommend click HERE.

Related posts:How to Improve Your Chin UpsHow to Improve on Chin UpsJen’s New Chin Up PR (And How We Did It)Top 10 Ways to Improve Your Pull UpsShould You Always Use a Full Range of Motion: Part 2

View the original article here

3 Secret Building Muscle Tips - How to Get in Shape and Build Muscle Fast

Because of the passive lifestyles we lead, more people are constantly starting a new workout routine in order to get in shape and build muscle. However, not everybody knows exactly what they are doing, and they could be missing out on important information that could really help them get in shape easily and really build muscle fast. In this article, I'm going to share with you some tips on how to really kick-start your exercise routine to help you get in shape. These are tips that many people have never known before, but can be very effective in helping you with working out and building muscle more easily and efficiently.

1. Exercise Your Mind Before Your Body

One of the most effective ways to prepare your body and really build muscle fast is to use a technique known as 'visualization'. All you need to do is to sit down before you actually do the physical exercise, close your eyes, and imagine yourself working out. The more detail, the better. Not only will this lead to better performance when during your exercise and weightlifting routine, but your muscles will also benefit. While you're visualizing, your muscles will also be contracting, and you can actually start working out your muscles and getting in shape before you even lift a finger! If you get nothing from this article, at least remember this highly effective building muscle tip.

2. Do the Weightlifting First

If you're combining an aerobics and strength training program, make sure that you're hitting the weights before you start your jog. Doing it in this order can help you burn 30-40% more fat calories than if you started running before lifting weights. You will be maximizing your workout by ensuring that you burn more fat, and you will really be able to get in shape and build muscle fast.

3. Shorter is Actually Better!

Rather than having one long workout session, splitting it up into two shorter sessions can really help you burn more calories. When you work out, you stimulate the body to increase its metabolism and burn many more calories than usual. When you're done exercising, your body experiences the 'afterburn effect'. Your body will continue to burn calories at an enhanced rate, many hours after you've already stopped exercising. If you split your muscle building workouts into two sessions, for example 30 minutes in the morning and 30 minutes in the evening instead of a 1 hour long workout, you will be able to burn twice as many calories using the "afterburn effect". It's as close to natural, healthy, automatic fat loss as you can get!

If you keep these simple but highly effective secrets in mind while you plan your exercises, you will be able to get in shape and build muscle two or three times as fast as the poor saps who hit the gym every day and see slow or few results. Many more tips on exercising, getting in shape, and building muscle can be found on my website.

Max Cipher is an internet author and the owner of WeightLossProductsReports.com [http://WeightLossProductsReports.com/] If you're serious about weight loss and body building, you will want to make sure you're on the right program. But which program is right for you? Find out the truth behind weight loss and body building programs at WeightLossProductsReports.com [http://WeightLossProductsReports.com/]

King Creatine: Your Expert Guide To The Sovereign Muscle-Building Supplement

For a long time, confusion surrounded creatine monohydrate like football players on a fumble. Everyone wanted a piece of the ball, but everybody had questions: is creatine safe and effective, or is it dangerous and over-hyped?

I'm Layne Norton, a natural pro bodybuilder and Ph.D. in Nutritional Science. With my background, I can cut through the bro-science and bring you the true science.

Let's clear the field and get to the core.

Creatine monohydrate is one of the most heavily researched and widely debated supplements available. Ever. It's also one of the most effective. Learn what it is, how it works, and why you should be using it.

Crea-what?

Let's start at the top. Creatine mono isn't some super-chemical created by a bodybuilding Tony Stark. It's actually an organic acid found naturally in food, and it exists in significant quantities in meats like beef and fish.

Creatine is nitrogenous, which means it's nitrogen-containing, and is made from a combination of 3 amino acids (the building blocks of protein): glycine, methionine and arginine.

In humans, approximately 95% of creatine is stored in skeletal muscle where it exists as creatine phosphate and can donate its phosphate molecule during certain metabolic processes. We'll discuss the importance of this in greater detail soon.

Building muscle takes a lot of work, and to get the most out of the gym you've got to put your best effort into it.

Build Those Boulders with Creatine Monohydrate! Crea-who?

If you're wondering whether you can benefit from creatine supplementation, consider your fitness goals. Creatine is primarily for people who are looking to maximize muscle, strength, and/or performance gains.

So, if you're trying to get bigger, stronger, and maybe even lift longer and heavier, creatine can help. If you're not trying to do any of these things, go take a nap and come back when you're ready.

The Energizer Bunny

Creatine supports these goals because it can be used as a source of energy for anaerobic work, which includes high-intensity weight training and cardio work like sprinting.

Supplementing with creatine has been shown to significantly increase the concentration of creatine in muscle. Remember that, in muscle, creatine is found as creatine phosphate and can act as a phosphate donor. Our body's energy currency - a molecule called Adenosine Tri Phosphate, or ATP - happens to use phosphate to power certain cellular processes.

During exercise (and other activity), ATP is broken down to Adenosine Di-Phosphate (ADP), where it loses one of its phosphate molecules. The loss of this phosphate essentially provides the energy to power your cells during any activity, including exercise.

As your ATP stores become depleted, performance can suffer. Creatine phosphate can help restore ATP by donating its phosphate to ADP to reform ATP. In this way, creatine can help improve performance and has also been shown to increase strength and power.

Size Matters

While all this performance and strength stuff sounds great, I'm sure you may be wondering what creatine will actually do for your body.

Creatine has also been shown to increase lean body mass, mostly through increasing the fluid content of muscle cells. While this may seem like an 'artificial' increase in lean body mass, keep in mind that muscle cells that are better hydrated are also more anabolic.

Additionally, creatine has been shown to increase the activity of muscle satellite cells, which may increase the overall capacity for long-term muscle growth.

So Many Options!

Every few years, it seems like the latest and greatest form of creatine comes out. Creatine monohydrate is the most common, and the most studied, form of creatine on the planet. It has proven its worth in research time and time again.

Nonetheless, many other forms of creatine exist - too many to name here - but none have shown the consistent results of creatine monohydrate. Fortunately for you, creatine mono is generally the least expensive form of creatine available, so it's good for the muscle and the wallet.

How Much, Man?

There are two traditional ways of taking creatine monohydrate. You can take 3-5g per day (depending upon muscle mass), which will saturate your intramuscular creatine stores in a few weeks. Or, you can load creatine at 15-25g for the first 4-5 days, which will saturate the muscle cells more rapidly.

While loading saturates the muscle cells faster, the downside is that you do not assimilate the majority of that creatine, so those on a budget may consider it wasteful.

Timing Is …

Many people consume creatine post-workout since it's been speculated that taking creatine after training will lead to better uptake of creatine into the muscle.

In all likelihood, however, this is splitting hairs. Consistent supplementation of creatine at 3-5g per day has been shown to saturate muscle cells, mostly regardless of time consumed. Therefore, I suggest consuming your creatine whenever it's most convenient.

Pack Your Stack

Creatine has been shown to work synergistically with both beta-alanine and HMB, so users who want to maximize creatine's benefits should consider supplementing with those products, as well.

Of course, your usual supplement foundation of a multivitamin and protein - whey and/or casein - still applies.

What To Choose

As a rule, I recommend purchasing supplements whose maker can provide lab analysis of their products. This ensures that what's on the label is actually in the bottle.

Based on current research, it appears that creatine monohydrate is the most effective creatine product available on the market today. If you are going to spring a few extra dollars for anything, then go for a micronized form of creatine monohydrate to improve mix-ability.

Other Sides To The Story?

When creatine was introduced to the market as a supplement in the early 90s, many anecdotal and theoretical side effects were brought up as potential concerns - including kidney and liver problems, dehydration and cramping. Thus far, short- and long-term research studies have demonstrated no side effects of recommended creatine use on kidney, liver and/or the heart. Additionally, creatine has not been shown to increase the incidence of cramping.

There is some evidence that creatine can increase dihydrotestosterone levels. Some have theorized that this may cause an increase in acne, but this has yet to be demonstrated.

Finally, strong anecdotal evidence exists that some users may experience gastrointestinal distress when loading creatine. This is likely caused by excess creatine intake exceeding the GI tract's capacity to absorb it, which could lead to gas and cramping due to the unabsorbed creatine.

If you experience GI distress during creatine loading, try reducing your creatine intake until you reach a comfortable level of intake. Alternatively, skip loading entirely.

Finally, if your physician has advised you against using creatine, then you should avoid it.

That's A Wrap

The bottom line is that creatine is one of the most effective and affordable supplements on the market today. I suggest it for anyone looking to improve muscle mass, strength and performance.

Forget the fumble of misinformation. Now that you know the facts, you can grab the ball and claim your creatine.

About The AuthorCompetitive Bodybuilder Layne Norton teaches bodybuilding tips and tricks for success

Muscle Energizer And Strength Builder!

View the original article here

10 Most Common Post-Workout Nutrition Myths Debunked

A lot of men and women today who are into bodybuilding and toning endure the long-term chores of strength training in order to achieve their fitness and muscle goals. The road towards gaining strength, endurance and muscle sculpting can be long and difficult, and the journey doesn’t even end once the desired body has been attained; maintaining the form and sculpture takes more time, patience and effort, which not every gym rat could provide.

Since strength training has grown to be a fad among bodybuilders and fitness enthusiasts alike and there have spawned out various theories, practices and advice which talk about how to build muscle fast and quickly. Different opinions work on different people, thus it is not a guarantee that the same workout routine would produce the same effects and results on two different people following them at the same time. Some persons who go to the gym to work out on a regular basis may build muscle only after a few months, while their contemporaries may achieve the same goals just within a few weeks.

But what’s more stressful about strength training routines is the post-workout regimen. Of course, when one has already achieved the desired body sculpture he has been working on for months, he just can’t let go and allow all his efforts to go to waste-he has the greater and more stressful job of maintaining his muscle tone and figure, which may be a lifelong ordeal. Nowadays there have been various post-workout regimens which claim to help the human body keep up with its needs to build muscle, as well as reduce the risks of accumulating fat once again. However, not all these advice work and some of them may even leave the body not only in poor shape, but as well as in poor health.

This article aims to provide the ten most common post-workout nutrition fallacies in the world of strength training in order to help us learn how to build muscle fast and quickly, as well as the proper solutions to correct such procedures. As we all know, strength training is not only achieved through the workout, but as well as through proper diet, which should be continued even after the whole training routine has ended. By being informed about these myths you then get to have a better understanding on how to maintain your post-workout figure, and as well reduce the risks of health issues and conflicts due to nutrition problems brought by post-workout diet and nutrition practices.

1. Pre-workout nutrition should be avoided in order not to divert blood circulation during strength training.

One of the most common fallacies in the world of strength training is that of pre-workout nutrition getting in the way of blood flow during training. A lot of trainers advice their gym rats to avoid eating before going to the gym as the food they have consumed will only block the blood from circulating well into the muscles. However, food intake does the opposite and even encourages the blood to flow more efficiently through the different organs of the body, including the muscles being toned during workout. Liquid pre-nutrition meanwhile speeds up muscle growth more than double as compared to post-nutrition fluid intake, and its effects last for more than an hour’s worth of workout. With more energy you’ve got, the more your body works to build muscle!

2. You need to replenish glycogen during post-workout nutrition.

Glycogen is one of the nutrients lost during strength training workouts, and indeed it has to be replaced during post-workout nutrition. However, it is actually easy to get back all the glycogen you’ve lost, and there are many other nutrients which prove to be more important and have to be replenished right away. This myth only came to life since common theories state that the loss of glycogen during workout may result to cellular hydration and swelling, which in turn may lead to anticatabolic effects on the muscle.

Glycogen is produced once again when one starts to eat after workout, thus there is no need to put them on top of your priority list. Through regular consumption of carbohydrates along with the right amounts of protein and amino acids, glycogen is restored and even maximized within 24 hours after workout.

3. The post-workout meal is always a must.

People pay most attention to post-workout meals in order to gain back all the nutrients they have lost during training. However, you do not gain back all the nutrients you’ve lost with just one meal-trying to do so will only lead you to feeling sick towards the rest of the day. Why? it’s simply because your body is already too tired to process your food intake, and it will only absorb as much nutrients as it can using the remaining strength.

Hence, it is better to opt for pre-workout meals and other food intake schedules such as bedtime and other regular meals in order to achieve the right nutrients you need to stay fit. These not only prepare your body for the actual workout, but as well keep the organs from feeling stressed and pressured after workout. These also give the body more time and space to work out on its own before being given a new chore to focus on.

4. The best protein synthesis can be derived through the post-workout drink.

One of the first things gym enthusiasts do after workout is to sit down, breathe and take a drink-the “post-workout” drink. But the truth of the matter is, slugging that drink doesn’t have to do anything about protein synthesis; it only gives one a better feeling after a stressful day at the gym.

If there’s anything the post-workout drink does right, it’s that the heart is relaxed and refreshed, and blood circulation will be more regulated. However, protein synthesis takes time to actually work, and the results of waiting will be more fulfilling in the long run.

5. Protein synthesis lasts for only one hour after workout.

Among the reasons why gym buffs rush to consuming their post-workout meal is because they believe that the protein synthesis and buildup of muscles would last for only one hour after the training session. Actually, that is a big myth.

There are various studies which try to pinpoint the exact timeframe of protein synthesis after workout, and most believable estimate would be up to 24 hours. Yes, a whole day. This is because the body has to cool down first after workout, and only after it cools down will it be able to absorb all the necessary nutrients to build muscle. Hence, there would be no difference if you take that protein shake at any time of the day-even 24 hours after the workout, as it would still be absorbed by the body and be used during synthesis.

If there are people who get to enjoy better protein synthesis, then that would be the elderly. For one, they have different diet requirements as that of normal people, and two, they eat and digest the protein in a slower pace than normal. Most health and fitness experts even suggest us to consume high-protein diets and supplements within 48 hours after the workout session, as this would enable the body to better process the protein levels and use them for building stronger and more packed muscles.

6. A solid meal is the best post post-workout meal.

Consuming a solid meal after the post-workout meal is usually deemed to be the best way to go in order to promote better protein synthesis, but since it takes 24 to 48 hours for muscle to build-up to take place after workout, then the best meal after the post-workout meal would be the kind you had first. In this case, it would be more beneficial to consume another protein shake after the post-workout meal as the body will find its nutrients highly useful during protein synthesis. With two protein shakes being digested by the body, you will build muscle fast without actually feeling the pressure on it.

7. Whey is the most ideal protein during post-workout.

Whey became popular among gym rats and fitness enthusiasts as it is known to be a “fast” digesting protein, as compared to other types of protein such as casein. But in reality, whey only became “fast” as casein absorption is really very slow.

The only way that whey protein became easily digested is by means of whey protein hydrolysate. In this form, the whey protein has already been ground up into large peptides, thus rapid absorption takes place and reaches the blood within 80 minutes upon absorption. Thus, it is important to remember that whey isn’t actually a fast digesting protein; it only has a faster digestion speed compared to its contemporaries, which really take a slow pace in digestion and absorption. Only whey hydrosylate and amino acids act really fast.

8. Insulin sensitivity levels are increased for an hour after strength training.

What does insulin sensitivity actually mean in the first place? While it is among the most ambiguous concepts in the world of fitness and nutrition, in layman’s terms it means as the state where the body requires lower levels of insulin for protein synthesis. But that claim has already been debunked.

Since the genesis of muscle buildup after training is all a matter of timeframes and a play of schedules, most people are concerned as to how long insulin sensitivity lasts after workout. However, this should not be the main concern here, as what matters more is increasing one’s insulin sensitivity for a long-term basis. Only regular exercise can do the trick, thus if you want to maintain good-even better insulin levels and reduce risks of diabetes or hypoglycemia.

If you are wondering how long insulin sensitivity lasts after workout, the answer would also be over 24 hours, just like protein synthesis. The effects would be even greater after another 24 hours from the time of training.

9. Inflammation issues are best treated with aspirin and ibuprofen.

Aspirin and ibuprofen are among the most common pain relievers used by people who go to the gym and workout, but these do not really reduce muscle inflammation or swelling; they only keep the brain busy thinking about other things by blocking the stimulus of pain from actually coming in. These drugs indeed have an anti-inflammatory effect, but they don’t have to do anything in limiting muscle swelling.

There are many ways to treat muscle swelling, but it is actually best to endure all the pain so that the muscles would be able to recover naturally and strengthen themselves without all the artificial pressure brought by drugs.

10. Antioxidants increase muscle recovery after workout.

It is normal for the muscles to get damaged during workout, and a lot of gym buffs believe that the intake of antioxidants will help reduce such issues and speed up the body’s recovery process. But the truth is, this claim has not yet been proven true. To this day, there’s no clear evidence about antioxidants being useful on muscle recovery.

If there’s anything Vitamin C and N-Acetyl Cysteine could contribute to the body after workout, then that would be strengthening the person’s immune system. This is quite useful since the body tends to be prone to colds and fatigue after strenuous workout, and it should be kept protected against disease-causing agents that might do their dirty work. Some studies even show that muscle cells can be susceptible to microtrauma due to antioxidants, thus they should be taken at moderate levels.

Conclusion

In essence, post–workout nutrition should be given equal importance as that of the workout itself, but at the same time we should not get too exaggerated as to the claims and advice related to the matter. By playing on the middle ground and considering your own body’s needs and requirements, you will be more capable of knowing which regimens and practices to follow or avoid after strength-training exercises. It is still best to consult not just your trainer but your fitness expert so that you know which post-workout regimens are safe and recommended in supporting your goals towards building, toning and maintenance of your muscles.

Copyright secured by Digiprove © 2011

View the original article here

7 Muscle Building Tips From the Iron Guru

Welcome newcomers! If you want to build muscle, lose fat, boost your performance and improve your health you're in the right place. To make sure you don't miss out on any new updates you may want to subscribe to my RSS feed and sign up for my newsletter list. Thanks for visiting!

I’m back at ya today with some more great stuff from the Iron Guru, Vince Gironda.

1)    Get sufficient sleep each night. Growth can only take place after recuperation. Get plenty of rest.

2)    Build up enthusiasm for each workout. Going through the motions of training will not produce results. You would be better off not training.

3)    Cycle your training. Never do today what you can’t supersede tomorrow. Don’t perform more exercises or more intensity than necessary to maintain an upward growth pattern.

4)    Never continue your workout so you run out of steam before the end. Work your muscles and do not over work your nerves. Doing so will actually result in muscle loss.

5)    Take an occasional layoff. You can for a new plateau if the body is rested and willing. Make your layoffs planned and not a result of being lazy.

6)    Don’t forget about the importance of diet. Diet is the major factor for all bodybuilding success.

7)    Watch your stress level. Stress is one of the bodybuilder’s greatest enemies. Stress will alter your entire physical and mental state and cause progress to halt or even reverse.

As I’m sure you noticed there’s nothing on that list that you haven’t heard me say a million times before. But if you’re like me you like and need regular reminders to stick with what works.  We can all get too caught up from time to time and lose sight of what really matters when it comes to producing results.

I’m as guilty as anyone of never getting enough sleep. I also sometimes train for too many weeks in a row at high intensity without taking a deload week or a layoff. That’s another huge mistake that can kill your progress.  I’ve  had to learn that one the hard way. As much as you may love to train hard you really do need to back off every 4-12 weeks (depending on your chronological age and training age and a few other factors) otherwise you will hit a plateau and start getting weaker and possibly injured.

And of course, stress will kill your progress on all fronts so we all need a daily reminder to cut it down, no matter what it takes.

Vince was ahead of his time and had so many ideas that were considered unique and novel back in the 60’s.

For one of his greatest workouts, which I recommend you do after your main maximal strength exercise of the day click HERE and download  it for free.

But hurry because it’s only available today.

Keep it old school.

Related posts: 5 Muscle Building Tips44 Muscle Building Workout TipsTop 5 Muscle Building & Fat Loss Tips12 Simple Muscle Building TipsMuscle Building Nutrition Tips

View the original article here

How to Box Squat Properly

Welcome newcomers! If you want to build muscle, lose fat, boost your performance and improve your health you're in the right place. To make sure you don't miss out on any new updates you may want to subscribe to my RSS feed and sign up for my newsletter list. Thanks for visiting!

The box squat is a great tool for teaching people how to squat properly. A lot of people can’t squat with passable form their first time out but just about everyone can box squat, as long as you set the box to an appropriate height. That means the point at which they can maintain a neutral spine or where they start crashing into the box due to weak hamstrings. It also teaches people to sit back a bit more and helps alleviate some of the knees forward, quad dominant squatting that is so prevalent in beginners.

It’s also a good exercise for those with bad knees who may not be able to free squat anymore. Today I want to present some of the most commonly seen mistakes on the box squat so that if you choose to use them you actually do them properly and derive some benefit from the exercise.

Sitting Back Too Far- Although I said that box squats teach you to sit back you will also see people overdoing this and making a huge mistake. I see it all the time. What we have here is yet another case of people seeing what Westside does and applying it to their own training without changing a thing. You only sit that far back if you are planning on competing in a squat suit. Otherwise your box squat should look pretty damn similar to your regular free squat. The shins should NOT be perpendicular to the floor. They should be at very near the same angle they would be when free squatting. Unless you have bad knees and the box squat is the only form of squatting you ever intend to do. If you intend to free squat sitting that far back with a negative shin angle will end up having zero transfer when you remove the box.

Taking Too Wide of a Stance- Again, your box squat should look fairly similar to your free squat. There’s no need to spread your feet out so wide that they’re under each side of the power rack. Unless you’re wearing squat briefs or a suit that’s a great way to destroy your hips and it’s not very sport specific in the least. A normal, slightly wider than shoulder width stance should suffice.

Leaning Forward Too Much- At the bottom of a squat your torso should always be leaning forward a bit. It will never be perpendicular to the floor, nor would you want it to be. Your strongest stance would an athletic stance; like if you were playing linebacker or guarding a guy in basketball. That’s how you should look at the bottom of a squat. For some reason I see a lot of guys almost good morning their box squats. No need to do this. Keep the trunk at the same angle it would during a free squat.

Rocking- Those lifters who lean forward too much will usually also be the ones who rock. What happens is they lower themselves to the box with a forward lean, then they rock back so that they are almost sitting straight up then they quickly reverse the motion and rock forward again to generate some momentum before standing back up. Don’t do that.

Skating- The same guys that rock also sometimes do the seemingly impossible and let their feet come up off the ground or start skating around like they’re on ice in the bottom position. In other words they are no longer bolted to the floor. They are completely sitting on the box while letting the pressure come up off their feet a bit while they rock back to generate momentum. When that happens your spine is bearing all the load in an unhealthy manner, being compressed between the bar and the box.

Crashing Onto the Box- This is a pretty serious injury waiting to happen. You want to lower yourself slowly to the box, sit on it, while staying very tight, pause for a second and then explode up. Do not crash on the box if you still want to be walking upright in twenty years.

“Releasing the Hips” or Relaxing at the Bottom- Some people read that dynamic effort box squats had something to do with “static overcome by dynamic work” and  started applying that information to every rep of box squats they did; heavy or not.

However, if you are going to use the box squat as a strength building exercise, I personally do not believe that you should ever release or relax anything at the bottom while sitting on the box. EVERYTHING must remain tight. Your upper back, lower back, abs, obliques, hips, legs, grip, everything. You should be sitting on the box like a motionless statue. The only thing you do is pause briefly and then you stand back up the exact same way you sat down.

Good luck.

Related posts: How to Squat ProperlyHow to Gain Weight with Just One ExerciseDeath of the Back Squat?!Reps: How to do Them ProperlyAssistance Lifts to Build the Big 3

View the original article here

4 Gironda Muscle Building Laws

Welcome newcomers! If you want to build muscle, lose fat, boost your performance and improve your health you're in the right place. To make sure you don't miss out on any new updates you may want to subscribe to my RSS feed and sign up for my newsletter list. Thanks for visiting!

My company’s logo depicts a recreation of a picture of Arthur Saxon taken in 1906.

That’s because I’ve been obsessed with “old school” strength training methods for over 23 years.

Whether we’re talking music, sneakers or training I’m old school through and through.

From Hackenshmidt to Paul Anderson to Mentzer to Kaz, they’ve all been a huge influence along the way in shaping the Renegade Method and how I design training programs today.

Vince Gironda was another big influence who was light years ahead of his time.

Like me, Vince was a renegade; a rebel who never cared what people thought of him or his training techniques.

He rubbed a lot of people the wrong way but it didn’t matterto him.

He didn’t care if you liked him or not; agreed or disagreed with him.

Results were all he cared about.

And I respect the hell outta that because I can relate.

Now, I’ll be the first to admit that I don’t agree with Vince on everything but I’ve definitely incorporated many of his ideas into my programs over the years with outstanding results.

Everything, I mean every single thing he had to say was eye opening and would make you think.

To find out what I’m talking about and to learn more about  4 of Vince’s most controversial training principles click HERE right now.

Keep an open mind and let me know what you think.

Related posts: Renegade Meets GirondaYet Another Muscle Building Success Story7 Muscle Building Tips From the Iron GuruMuscle Building Nutrition Tips44 Muscle Building Workout Tips

View the original article here

Whey To Transform: Your Expert Guide To The Premier Muscle-Building Protein

Whey protein powder is as close as it gets to a "required supplement" for anyone looking to build muscle, gain a performance edge, drop body fat, or enhance overall health and wellness.

Whey does everything for you, it seems, short of unracking the barbell and bagging that gorgeous cardio-bunny's phone number.

So how does it work? How much is enough? And should you be using it?

Yes, is the simple answer to the third question. The first two, however, will require some explaining. So let's unscrew the cap on everyone's favorite supplement and take a closer look at the wonders of whey protein.

What The Whey?

Whey itself is extremely common. In fact, you've probably been using whey protein since childhood. Don't worry, nobody spiked your Cheerios. Whey is actually one of the two proteins found in cow's milk. Casein accounts for about 80 percent of milk protein, and whey accounts for the remaining 20 percent.

Ever opened a yogurt container and found a clear liquid floating on top? Yup, that's whey. Don't go slurping yogurt-juice by the spoonful. This whey isn't the protein you've heard so much about. Not yet, anyway.

To make whey protein powder, the good stuff, whey first needs to be extracted from milk. Ever eaten a chunk of cheddar? Cheese manufacturers do the same thing as supplement makers: they separate whey from milk solids. In fact, long before anyone understood the benefits of whey, cheese manufacturers considered it useless and dumped tons down the drain.

Once whey has been extracted and isolated, it's filtered to remove fat and carbohydrates. What's left is the protein you love. Then, the more the whey is filtered, the purer the protein becomes. As filtering and protein content increase, carbs and fat decrease. While this sounds simple, I wouldn't start pouring yogurt run-off into your Brita. The processing required to make whey protein is a bit more advanced.

The Wonderful Types of Whey

There are basically three major types of whey protein. Each reflects a different degree of filtering and processing. From the least processed to the most processed, the types of whey are: whey protein concentrate, whey protein isolate, and whey protein hydrolysate.

Whey protein concentrate goes through minimal processing. As a result, it's often much cheaper than other forms of whey, making it a good choice for those on a budget.

Whey protein concentrate is made with gentle filtration processes known as micro- and ultrafiltration. These processes create a supplement that is around 70-80 percent protein, with the remainder being carbs and fat.

Whey protein is a fast-absorbing source of protein to support lean muscle! Great for anytime of the day - especially post-workout!

Get some Whey Protein today

These processes also retain most of whey's beneficial peptide fractions, which are small particles of protein that perform various functions in the body. For example, whey peptides provide helpful antioxidant benefits and support immune function.

Whey protein isolate (WPI) is more protein-packed than concentrate. Isolate is made with longer filtration times or additional types of processing, such as cross-flow microfiltration or ion-exchange chromatography. These fancy methods basically make a more protein-packed powder.

Because of the additional processing, whey protein isolate often has protein concentrations higher than 95%. Isolate is thus a great choice for dieters because of its extremely low carb and fat content. It's also perfect for pre- and post-workout since it's digested and absorbed quickly.

Whey Isolate is a low fat, low carb, fast-absorbing source of protein. Great as a post-workout to help build muscle or lose fat!

Get some Whey Isolate today

Whey protein hydrolysate (WPH) is the most highly processed of all the whey proteins. Therefore, it's often the most expensive. It's produced by putting whey protein through a process called hydrolysis, which breaks longer whey protein chains into smaller peptide fragments.

Hydrolysis basically pre-digests whey protein, which makes the protein easier for the body to utilize. Because it's broken down and pre-digested, WPH is digested and absorbed even faster than whey protein isolate, making it the ideal protein around your workouts.

Hydro whey is digested and absorbed faster than standard whey protein! It's perfect for after a workout and mixes smoothly!

Get some Hydrolyzed Whey Protein today

Of course, many protein manufacturers combine two or even all three of these whey proteins into one powder so you benefit from each form. When buying a new protein powder, check the ingredient label before dropping dollars and going all the whey.

Whey Sweet Research Round-Up

Regardless of which form you use, pure or blended, concentrate or hydrolyzed, whey protein is undoubtedly the king of protein supplements. There's a hulking body of research that suggests whey is better at stimulating muscle protein synthesis - the process that ultimately produces bigger and stronger muscles - than soy or casein.

Whey is a fantastic muscle-builder for several reasons. The first is its rapid rate of digestion. Whey is the fastest-digesting protein powder a man can buy. Once whey is down your gullet, its amino acids - the building blocks of all proteins - break down rapidly and are absorbed into the bloodstream. Your blood then escorts these amino acids to muscle tissue, where they can quickly ignite protein synthesis.

In 1997, French researchers published a landmark study about whey's potent ability to stimulate muscle protein synthesis. Researchers reported that when subjects consumed a whey protein drink, protein synthesis increased by almost 70 percent. However, when subjects consumed a casein protein drink, protein synthesis increased by only 30 percent. Scientists attributed this dramatic increase to whey's rapid rate of digestion.

Furthermore, whey boosts protein synthesis effectively because it's an extremely rich source of the branched-chain amino acids leucine, isoleucine and valine. Leucine is the real MVP in this bunch. Research suggests that it acts much like the key to your car, turning on the powerful engine of protein synthesis.

Whey protein also boosts blood flow to muscle tissue, which is another secret to its protein-synthesis power. Increased blood flow enhances the delivery of nutrients, including glucose (energy), amino acids, and oxygen. These nutrients support muscle growth and spur recovery after a workout.

Still skeptical? Danish researchers found that subjects taking a whey protein shake before and after workouts for 14 weeks increased muscle growth by more than 25 percent, while those consuming a carbohydrate-based drink saw no change in muscle mass. (Suckers.) The subjects in the whey group also increased their squat jump height, while those with the carbs made no such leap.

Sure, the Danes pitted protein against carbs, but what about protein versus protein? An Australian study reported that male bodybuilders supplementing with whey protein while following a 10-week weight-training program gained an average of 11 pounds of muscle, while those supplementing with casein protein gained barely 2 pounds. The bodybuilders taking whey also experienced greater strength gains.

Fat-Burning Fuel For A Better Life

Whey is not only a powerful muscle-builder; it can also support fat loss. In fact, a recent study from the USDA reported that men and women drinking two whey protein shakes per day for 12 weeks (without dieting or exercising!) lost 5 pounds of body fat, dropped an inch from their waists and even gained muscle. Those drinking a similar amount of soy protein, however, didn't see any positive changes in body composition.

How To Use It So You Don't Lose It

Wondering how to add this miracle powder to your diet? The two most important times to consume whey protein are 15-30 minutes before your workouts and within 30 minutes after your workouts.

Again, this goes back to whey's speedy digestion rate.

Providing a fast stream of amino acids to muscle tissue before, during, and immediately after resistance training promotes max muscle growth. Whole-food protein sources like chicken breast, eggs, fish and beef won't digest fast enough to be beneficial during these critical times.

Before weight training, take about 10-20 grams of whey protein to enhance muscle strength, increase endurance, and decrease muscle breakdown. After your workouts, go with 20-40 grams of whey to enhance muscle recovery and boost muscle protein synthesis.

You should also consider taking 20-40 grams of whey protein as soon as you roll out of bed. This will stop the muscle breakdown that occurs as a result of fasting overnight. You can also drink a 20-40 gram whey shake as a snack between meals to boost muscle growth and support fat loss.

Whey is the Way

No matter your goals, whey can help. It's one of the first supplements you should consider-if not the first-when starting a muscle-building or fat-loss program.

To get the results you want, you can't ignore training, you can't forget proper nutrition, and you can't be a cheese-maker. You can't waste your whey.

1. Optimum Gold Standard 100% Whey Optimum's Gold Standard 100% WheyTM has won the Supplement Of The Year and Protein Powder Of The Year awards for 2005, 2006, 2007, 2008, 2009 and 2010! Since the very beginning, Optimum Nutrition has raised the standard by which all other whey protein supplements are judged. Pick up some Gold Standard 100% Whey  2. BSN Syntha-6 Syntha-6TM is the ultra-premium protein with an ultra-premium taste. Our multi-functional protein blend utilizes multiple individual proteins, each with varying digestive rates and distinct amino acid profiles. This combination ensures active muscles are fed for hours with the most complete blend of proteins available. Pick up some Syntha-6  3. Gaspari MyoFusion The competition between companies is fierce and the drive to sell more protein by differentiating a product by any means necessary (whether it's legitimate science or not) is prevalent to say the least. MyoFusion® delivers only the highest and most legitimately bioavailable proteins in existence - hard and fast!* Pick up some MyoFusion  4. CytoSport Muscle Milk Muscle Milk® is an evolutionary muscle formula that promotes efficient fat burning, strength, lean muscle growth and fast recovery from exercise.* Designed after one of nature's most balanced foods: human mother's milk, Muscle Milk takes the guesswork out of high performance nutrition, delivering a precise blend of ultra-premium proteins, complex carbohydrates, functional fats, vitamins and minerals. Pick up some Muscle Milk  5. Optimum Platinum Hydrowhey By combining the absolute finest ingredients with a series of highly specialized processing techniques Optimum Nutrition (ON) has created its most valuable muscle building protein yet.* Pick up some Platinum Hydrowhey 
About The AuthorJim holds a doctorate in exercise physiology and has been the personal nutrition and health consultant for numerous celebrity clients...

Train Harder. Recover Faster.

View the original article here

Renegade Meets Gironda

Welcome newcomers! If you want to build muscle, lose fat, boost your performance and improve your health you're in the right place. To make sure you don't miss out on any new updates you may want to subscribe to my RSS feed and sign up for my newsletter list. Thanks for visiting!

Most of you know by now how much I love the old school pioneers of the Iron Game.

One of those legends I always pay my respects to is “The Iron Guru” Vince Gironda.

Today I’m gonna give you an awesome way to combine the  Renegade Method with Vince’s training principles.

First, start your workout with some type of explosive power exercise like a jump, throw or Olympic lift. This is pretty much a Renegade staple.

Three to five sets of 1-5 reps will be sufficient for most people.

After that move on to your maximal strength exercise. That will be the squat, deadlift, overhead press or bench press.
(or some variation of those four)

This can be done Westside style for a 1-5 rep max or you can use an old school 10,8,5,3 style progression like Kaz and
Ed Coan or you can use percentages.

They all work incredibly well.  Just make sure you stick with one system for at least 3-4 months.

Now here’s where we kick it old school…

After those two exercises are done you’re going to do your assistance work Vince Gironda style to get a massive pump, build size, burn some fat and boost your conditioning. This set and rep protocol is a killer and perfect for use in a higher volume accumlation type phase.

For the exact specifics on how to do that as Vince instructed and to get the most out of it click HERE now. Keep me posted on your progress.

Related posts: Training: Renegade StyleJen’s New Chin Up PR (And How We Did It)How We Do It At Renegade GymMy Trip to Renegade Gym (Guest Post)Renegade Inner Circle Updates- 7/11

View the original article here