2 Telltale Signs That Your Muscle Building Workout Worked

When we first embark on a muscle building regime, everything comes so easy. We gain a lot of strength and muscle size quickly and it seems as if we have developed a touch which would make even Midas jealous. Then, before we know it, it all seems to grind to a halt: Our beginner gains are over, and this is where the winners continue and the losers quit.

A tape measure and bodyweight scales, once able to reliably tell you on a weekly basis whether or not you were making progress will no longer be able to give you decisive proof, and over time it’ll only become less obvious and require more faith. At this point, how do you know whether you’re really making progress or your muscle building efforts are in vain? Here’s 2 pretty reliable ways to tell…

1: You ache in the days that follow

A muscle which aches in the days which follow a workout is a muscle which has been worked beyond its previous capacity. Anyone can make a muscle ache if they hammer out endless repetitions and sets, however. I’m talking about the muscles aching by performing reps-sets within the common muscle building range (i.e. the accepted range for hypertrophy, and nothing excessive compared to your normal routine).
Such muscle aches are often mistakenly thought to be due to lactic acid build up which normally accompanies high volume training. However, even with low volume and no lactic acid burns we can experience muscle soreness, because the soreness isn’t from lactic acid but from micro-tears in the muscle fibers, indicating sufficient workout stress and that desirable changes (increases in strength and mass) are likely to follow.
You will also notice that your muscles start aching more upon changes of exercise and stop aching so much after you’ve performed the exercise several times consecutively. That’s because the muscles are adapting to the movement and the effectiveness of the movement is waning and change should be forthcoming.

2: You get stronger

As with muscle size gains, getting stronger will become a slower process with time, but the fact is, over the long term it’s likely to provide a much more microscopic view of what’s going on with your muscles than a tape measure or bodyweight scales. What I’m saying is, generally, strength gains will be much more noticeable to you than muscle gains, and although the connection between muscle size and strength isn’t as close as many think, it can be used as an approximate measure in the right context. The right context would be getting stronger within accepted muscle building rep-set protocols (i.e. bench pressing heavier this week with 7 reps 5 sets compared to the 7 reps 5 sets you did last week). If you get stronger in this context, chances are your muscles have gotten a bit bigger, too.

Conclusion…

Muscle building takes a lot of time so hang in there, be patient, take comfort from the above indicators and pretty soon the tape, scales and even mirror will confirm your progress, too.

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The 2 Most Vital Muscle Building Exercise Categories

The task of selecting the best muscle building exercises is simply summed up by many as ‘choose the exercises which allow you to lift the heaviest weights’. This may make sense, and it is true in part, but there’s a massive piece of the puzzle missing here which will be explained in this article to hopefully talk you out of taking an inferior path in your training. It’s important you understand the importance of the 2 main categories of exercise and how and when to exploit them – or you won’t get anywhere near as big and strong as you could.

Bench Press

Category 1: Compound exercises

Usually praised as the ‘best’ type of muscle building exercise, ‘compounds’ incorporate more than one muscle group into the lift. Therefore, a compound movement such as the bench press which heavily involves the triceps, deltoids and pectorals (and many more muscle groups) allows you to handle far more weight than would triceps extensions, deltoid raises or chest flys. This is because you are getting the benefits of the combined strength output of all these muscle groups.

 Compound exercises work the body as a system which tends to make compound exercises more effective for overall strength and muscle gains. However, one has to remember that the load is effectively being shared between each of these muscle groups to varying degrees – a fact many people overlook entirely.

 And therein is the big problem with compound exercises… you really don’t know how much of the current potential of each muscle group you’re truly using because you’re always limited by the weakest muscle group involved in the lift. Some muscle groups may be capable of far more weight but are in fact being held back due to a weak muscle group – a runt in the litter!

 In fact, one simple slogan which you absolutely must subscribe to (because it’s absolutely true) is ‘you’re only as strong as your weakest link’.
With compound exercises, you have limited ways of targeting the weaker muscle groups holding your overall lift back, so you have to think beyond compound exercises and break your training up into more precisely targeted exercises, which brings us to…

 Category 2: Isolation exercises

The antithesis of compound exercises is isolation (not to be confused with isometric!), which involve one primary muscle group to effect movement. Isolation exercises are best used to fill in the gaps the compound exercises can’t. You can use them to directly target weak muscle groups for strength purposes, to improve your compound lifts, or purely for aesthetic purposes. They really are invaluable and don’t let anybody kid you otherwise.

 An ideal bodybuilding/strength program will make the very best use of both of these exercise categories. It is an absolute fact that the very strongest and biggest people in the world did not get where they are by either banging away strictly with compound or isolation exercises but by smartly using a mixture of both. I strongly suggest you do the same.

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Why Regularly Changing Muscle Building Exercises Is Critical

It’s incredible to think that even today some people still scoff at the idea of changing exercises regularly in order to continue building muscle. “Why would you need to, do the muscles have little brains which know what you did over the last few weeks?” they ask sarcastically. Others say it’s merely psychological – that on some level you become bored of what you’re doing and begin to put less and less effort into it and sabotage yourself because you desire change. What really happens when you don’t change exercises, if anything?

Your muscles are controlled by the central nervous system which controls the motor units which pull on the limited bunches of muscle fibers they’re hooked up to in certain patterns, which creates movement. Muscle building is a very taxing business for the body, and the central nervous system doesn’t like it, as it seeks to impose a constant state of homeostasis (no change).

Movement patterns certainly are engrained and recognized by the central nervous system. How else would a person be able to learn coordination to walk, lift a cup to their mouths or play the piano – and become ‘rusty’ (i.e. lose some of their effectiveness) at some activities in which they haven’t performed in a long time? Or, how is it the central nervous system fails to adapt quickly when you overdo something/over-train? That’s homeostasis.

Once the central nervous system identifies a frequent movement pattern and an outcome it sees as a threat to homeostasis (i.e. muscle building) it clamps down on positive adaptation by limiting your ability to progress on this movement. You will see your strength and speed slow or stop, and even your coordination deteriorate and become far more injury prone.

This is a temporary situation – the exercise isn’t useless forever, it’s just not going to be as beneficial to you as others will be for a while.

And the methods which tax the CNS the most cause the body to fight for homeostasis quicker, which is why the heavier you lift, the more quickly the exercise becomes ineffective and the more regularly you need to change in order to continue making progress – you’ve hit the CNS hard and it’s fighting back hard.

For the heaviest lifts of 1-3 reps, changing exercises every 2-3 weeks maximum will ensure you don’t get stuck as often. The best thing you can do is to learn about all of the different muscles and the positions in which they are best activated, and create a list of many different exercises for each body part and rotate them in a formulaic manner. The idea is to circumvent homeostasis, and the most effective way of doing this is to change the exercise/movement entirely on a regular basis.

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Teen Muscle Building - 3 Tips to Gain 20 Pounds of Muscle Now

There are a lot of teen muscle building tips online, but like all other bodybuilding tips, most are garbage. Here are 3 guideline to help you get ripped NOW:

#1) Eat more often

There's a popular myth floating around that the way to get ripped is to restrict you're the amount of food you eat. This supposedly reduces your body fat and therefore improves your physique.

Sounds logical--but NOT true

Eating less is not the answer-it might even give you MORE body fat. Eating MORE FREQUENTLY-but not necessarily more in quantity-is the way to go.

Eating 5-7 times a day is ideal because it keeps the metabolism flowing more smoothly. If you can't reach this amount than just try eating at least 4 times.

#2) Restrict protein intake

Sure some is necessary-but you don't need 100 grams a day... or whatever ridiculous number most teen muscle building tips recommend.

Too much protein creates MORE body fat

This is why many people have the frustrating experience of eating red meat, eggs, fish, and protein shakes all day long--and getting fatter.

Also MAKE SURE you get it from whole food sources-this is mandatory. This protein is far superior in quality to anything you get from processed foods or supplements.

#3) Get plenty of rest

A lot of people don't realize the impact of sleep-but it's IMPERATIVE you get 8 hours a night. The more time you sleep, the more energy you have-and the better your workout performance will be.

Decide how much muscle you want to gain in pounds-and write it down. Knowing it in your head is NOT enough.

Why not?

Because writing it down-preferably with a pencil and paper-ingrains it in your subconscious, and you almost can't help but get closer to your goals as a result. Implement these teen muscle building tips and you will get results soon.

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Amino Acid Body Building - 2 Tips To Improve Muscle Tone

Wonder how some of those sportsmen and some body builders appear so carved with well defined muscles? Well, many factors are at play in order to create a toned physique and amino acid method of body building is a practice that pumps up athletes. Amino acids are generally known as building blocks in the body in general terms but actually they are molecular building block that can create proteins.

Protein is the most needed component that creates a strong healthy muscle and that is the reason many athletes in tough and strength trainings will want to use amino acids body building, most usually in form of diet supplements and pumping weights. This also aids in the health of the nails, hair, tendons, ligaments, central nervous systems and also how the muscle retains water for strength and elasticity.

1. Reasons for using the Supplement

Most body building men discovered that without the needed amino acid in the system, the body tries to feed on the muscle when faced with problem of low energy. This leads to the interest in amino acid for body building in order to make sure that the body has fuel to develop muscle than feeding on it.

Some serious body building men take amino acid supplement in form of protein shakes or pills right after tough muscle workout. That moment in time gives an unique opportunity in order to take amino acids into the body so that muscles have optimal flow of blood and is amenable to all nutrients. It?s this timing that takes an athlete to get to know why amino acids in body building are important.

2. Some Popular Supplements

Glutamine is the most popular and publicized in amino acids used for body building since it is available in the muscle and is also known to promote growth of muscle. Arginine is also another one amino acid which is useful to the amino acids for body building . This amino acid in particular kicks the growth hormone in the body and also helps in regulating the metabolism in the muscle, and also builds bulk. Fat will decrease while the connective tissues, cartilages and bones strengthen under these building practices.

Some supplements are very important as nowadays people are not watching their diet and are not getting enough of protein, which means low amino acid intake. Without these body building blocks called amino acids, you will become weaker and may lose the muscle tone. So therefore, stick to the amino acid bodybuilding and you surely will discover that the muscles will not just get the working out but also that they grow larger, hence creating the body builders sign of a carved muscles.

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Building Muscle Tips - How to Perform Slow Reps on Weight Training Machines

If you are thinking of weight training but think that heavy duty weight training might be too hard on your joints, depending upon how old you are and what condition you are in, this could be true. That's why you might be able to benefit from slow rep exercises instead. Weight training that is done slowly and still has controlled and intense movements is going to be a lot easier on your joints, will actually be tougher on your muscles, which will help them grow and it will also add a little cardio benefit as well.

You should get yourself an exercise notebook so you can keep track of your progress. A lot of people forget to do this and they think it's silly but the fact is your body doesn't want to change so keeping track is a good incentive to keep you going. When you start seeing the results down on paper it helps to motivate you.

When you decide on a program to go with on the weight training machine you should try and pick about eight different exercises that are going to work the upper and lower parts of your body. This is the kind of workout you should do at least twice a week with a few special cardo sessions included between those two workout days. Don't alternate the body parts and do a lot of sessions during the week, this is only counter productive. You need to remember that it's not the actual workout that's important, it's the recovery time that you give your body that counts most in building the muscle. If you train every day you do not give your body the time it needs to repair itself and grow new muscle.

You will next need to figure out just how slow you want to perform your eight exercises. With each rep you have a positive portion as well as a negative portion of each exercise. Your first part of the motion is at the start and that is the positive and then returning to the original position is the negative. You should make the time for each portion anywhere from 3 seconds to 10 seconds. In other words each part of a rep should be say about 3 seconds each.

After you have figured out how slow you want your reps to be you should then set the amount of weight that you think you can do for say 10 seconds each half of the rep. It can be less but it should be for longer so that if you know you can hold it 10 seconds then there is no doubt you can do it for less time. When you do start your exercise remember to breathe at all times it does you know good to hold your breath when you are performing your reps.

You should start off by doing 5 to 8 reps of each of your exercise or until you reach that point where you know your muscles cannot take anymore and this is called the muscle failure point. If however, you are able to go past 8 reps then you know right away that you have the weights too light and you will need to adjust until you reach that muscle failure.

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Muscle Mass Tips - 3 Keys to Building Muscle While Burning Fat

Most trainees usually pick up their first barbell for two reasons: huge muscles with shredded definition. Of course everyone want's to be huge with chiseled cut's, so they should train to build muscle mass while burning fat, right?

Now here's the kicker....

IT IS IMPOSSIBLE to build huge muscles without gaining some extra body fat, PERIOD!

The reason? Because to build muscle mass it is necessary to consume a surplus of calories to achieve optimal protein synthesis.

Since your body can't put 100% of it's caloric surplus towards muscle growth, there will always be a caloric excess adding to your body fat, making it impossible to burn fat and gain muscle simultaneously.

Your goals should focus on building muscle mass, and then reducing body fat; NOT gaining muscle and burning fat simultaneously.

It's easier to burn body fat once you've built up your muscles, so obviously starting off by building muscle mass is the quickest route. So once again; focus on burning fat only after you have gained serious muscle.

3 key tips to achieve this are:

1) Don't go crazy on calories...

Work towards a program of "optimal nutrition", simply shoving more food down your throat that has nothing to do with gaining muscle mass, and you will probably get fatter.

When eating to gain muscle; a mere 15-20% more calories over what you would typically take in to keep yourself at your current weight will achieve muscle growth without gaining extra fat.

2) Consume quality food sources...

To insure maximum muscle growth, consume only lean, quality proteins, natural/full fiber carbohydrates, and unsaturated fats.

Stay away from sugar and if there is a farmer's market nearby, try shopping from there for fresh produce.

3) Throw in a moderate amount of cardio.

During a mass building cycle, try adding 2-3 cardio sessions weekly to increase your body's ability to restrict fat gains. Long duration cardio can cause you to breakdown muscle, so stick to high intensity/low duration sessions of cardio lasting no more than 10-20 minutes.

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Six Tips Or Secrets For Building Muscle Mass

The best way to get what you want is to find someone who already has exactly what you want and then learn from them. Because they already have what you are looking for they can help you save hours, days, weeks or possibly years to achieve your goals. Therefore, if you are looking to build muscles, stop reading the magazines and books and go find a personal trainer to get you into shape.

Having strong muscles is one great way to get a revved up metabolism. While there really aren't any secrets to building muscles there are some tips and tricks known by the experts to enable you to do this quickly and safely. We are going to explore 6 of these tips right now:

1. Decide:
The first thing you need to do is to make a decision specifically about what it is you want to achieve. Decide, and then find an expert to help you lay out a workout or eating plan specifically for you.

2. Make New Choices:
Start by eating healthy and organically. Remember the old wives tale that says you are what you eat? Well it's as true today as it was a hundred years ago. What kind of body do you really want? Eating White Castle hamburgers will get you a White Castle body. I hope the visual is as clear as I intended.

3. What Do YOU Need?

Everyone is different, and since we are all different, our bodies behave differently, we process food differently and we need to learn what our body is telling us. Spend some time with a nutritionist and learn what your individual body needs. Then construct an eating plan around you...not Arnold... or the local hunk - YOU.

4. Resistance Training:
One of the keys to building muscles is weight, or resistance training. Other exercise routines are great but they are not as focused on building muscles as a weight training plan. You might as well accept that to get the body you want you will need to include some resistance training in your program. Go back to my earlier comment - don't guess...get a trainer and work out a complete goal plan for YOU.

5. Learn How to Lift Weights Properly:
Some key points to be aware of are that slower can often be better than faster. Consider how many reps you will do, how much weight you will work with, how many sets you will do, and how much you will push yourself along the way. This is something your personal trainer can help you with. If you get too aggressive you may injure yourself and not be able to work out as you planned. This may set you back further than you thought and you will lose the drive and motivation to continue.

6. Understand proper vitamin and supplementation intake:
Your nutritionist can help you with this also. Don't go overboard and seek cortisone shots, or steroids just to get muscle definition. Do this the healthy, natural way and you will get rewards that will last a lifetime, not just a few weeks or months.

These are a few tips for you to consider during your search for information on how to build muscles and rev up your metabolism.

Following these tips and others that you will find at Get Metabolism Secrets will help you achieve the health, vitality and appearance that you are looking for. Also for a free report on Metabolism 101 go right now and visit Metabolism Secrets Explained.

What’s the Best Muscle Building Workout Split?

The best muscle-building workout split for most people is no split at all.

Full body workouts are the premier and logical choice for at least 75% of people seeking the fastest gains in size and strength.

The more muscle you can activate during a workout the greater growth stimulation you’ll receive.

It’s just that simple.

A day consisting of snatches, ring dips and squats will always dominate a day consisting of lateral raises, front raises and upright rows.

When you do a full body workout it forces you be very wise with your exercise choices.

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Top 10 Muscle Building Foods for Maximum Results

We all want to learn how to build muscle fast and quickly. Professional bodybuilders such as Lee Haney and Ronnie Coleman keep telling us that we need to eat big if we want to look big. But the real question in this regard is what does that really mean? Does it mean going high on pound servings or stopping at the local drive in and ordering everything on the menu? Some would beg to differ.

Fact of the matter is that eating big refers to eating big portions of the right quantity of food. Gulping down five cheese burgers does not count. The ideal food should include two to six nutritious split meals that need to be consumed daily. Every bodybuilder’s aim should be to eat around 34-40 grams of protein a day combined with the right amount of carbohydrates. If you think proteins are going to be enough, you need to be advised about the benefits of carbs and how they help metabolism rates of the body so as to enable muscles to grow effectively. The best way to get the most effectual results would be to stick to a meal plan that is rich in proteins as well as carbs in a ratio of 2:1. Here is our list of the top ten muscle building foods that will give you a ripped and stunning body.

1. Salmon

Around six ounces of salmon is well capable of providing the body with 34g of proteins to help build muscle. Additionally, it contains 4g of Omega3 fatty acids that curtail muscle inflammation so as to aid muscle-tissue repairs and at the same time control the cortisol levels of the body. The Omega3 acids of the salmon also helps carry the glucose consumed directly to the muscles instead of bodyfat cells.

2. Lean Beef

There is a common misconception that meats such as lean beef add body fat instead of muscle. Fact of the matter is that lean beef is a rich dietary fat which contains Omega3 fatty acids similar to that of fish. The saturated fat of beef advocates body growth and is responsible for developing glucose in the muscles. However, what needs to be understood is that saturated fat needs to be consumed in its right quantities. Too much of it can lead to unneeded fat deposits and too little can compromise the development of testosterone which is essential for encouraging hormonal growth.

3. Eggs

It is a proven fact and has been nutritionally recommended that eggs serve the body with the precise amount of protein it needs. In fact, eggs should be on the top of this list due to the fact that is the best soluble protein that is absorbed by the body instantaneously. The core function of eggs is to regulate the breakup of food into amino acids and help the body grow. What needs to be understood is that eggs need to be combined with the right amount of exercise so as to avoid any cholesterol problems.

4. Whole Milk

Athletes and body builders around the world have been able to get lean muscles due to the fact that they consume whole milk and not skim or fat-free milk. Basic studies show that sixteen ounces of whole milk provide sixteen grams of protein and sixteen grams of fat. Whole milk has been known to regulate the anabolic conditions of the body and thereby make sure that muscle-tissue breakdown does not occur. Additionally, the fat found in whole milk has been proven to help reduce the risk of cancer as the body has a high absorption rate for Vitamin D.

5. Apple Juice

One of the biggest challenges that body builders experience is the irony of working out at a gym that tears open their muscles. While one can reap its benefits at a later stage, it is quintessential that the body be taken care of after a workout. The muscles need to regain its shape and structure itself adequately. This is where apple juice comes in and helps provide the much needed carbohydrates that will help provide an energy boost capable of lasting for hours. Fifteen ounces of apple juice provides up to fifty grams of carbs that is more than enough for the body to balance itself.

6. White Bread

Eating foods that are rich in fiber and are nutritious are the most sought after ways to help the body grow. White bread in this manner is the best food that one can consume after a workout. It has a fairly high digestive rate and is perfect for replenishing the body’s lost energy. It also helps restock lost glycogen levels and regulates the control of insulin which is necessary to build muscle.

7. Pasta

While there are a lot of people that would want to skip out pasta as part of their meal, there have been others that have sought it as a quintessential muscle building food. We all know that in order to build up a muscle rich body, we need to consume enough amounts of carbohydrates. Pasta in this regard proves to fit the bill perfectly. One cup of well prepared pasta provides the body with 45g of carbohydrates which is perfect for the body to grow. Weight trainers would want to skip any cheese accompaniments.

8. Yogurt

Natural yoghurt, either whole or skimmed, found in local stores is a perfect coolant for the body. Not many people know this but yoghurt contains something called ‘good bacteria’ which help eliminate the body’s bad bacteria out of its colon. Yoghurt when passing through the gastrointestinal tract helps remove any unwanted inflammatory agents that reduce the body’s capability to grow. Basically, what this means is; a cleaner stomach would be capable of absorbing more nutrients and thereby regulate muscle growth.

9. Garlic

Over the years, garlic has been one of those herbs that has passed down generations in being able to offer health remedies for a number of problems. The question on everyone’s mind is how can a herb that has no protein or carbs or fat help? What we do not know is that garlic is responsible for the changes in our body’s hormonal levels. Eating carbs and proteins helps the body to grow in terms of getting big. But if the hormonal levels of the body aren’t maintained, it would not encourage growth. This is where garlic steps in and helps augment the body’s augmented state. Stir fried chopped up garlic with beef, salmon or chicken is the ultimate anabolic addiction.

10. Olive Oil

There has been a lot of discussion about a body’s capability to react to olive oil for mass growth. Fact of the matter is that the consumption of foods cooked with olive oil has been discussed so much that it has been researched and proven to reduce rates of bodily inflammation. Olive oil also happens to be high in healthy fats that are required by the body to maintain its anabolic state.

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Vince Delmonte Workout - 5 Muscle Building Workout Tips

The Vince Delmonte workout program aims to show skinny hardgainers how to gain weight and build muscle, often where they have failed to previously.

Below are my five muscle building tips that every hardgainer should be utilizing in order to gain muscle mass, and I've shown how each one relates to the Vince Delmonte workout program.

Eat More Calories...Much More

The biggest reason most skinny guys and girls fail to gain muscle mass is their insufficient calorie intake.

In order to gain weight and build muscle you need to be consume a much larger amount of calories per day in order to achieve your goals.

As a general rule of thumb, you'll want to multiply your current bodyweight in pounds by 24 to achieve your daily calorie goal. For example if you weight 150 pounds you should be aiming to consume (150 x 24) 3,600.

This is a simplified formula, and there are other factors to consider. The Vince Delmonte workout shows you how to measure bodyfat and necessary caloric intakes accurately, for your specific circumstances.

Follow An All-Body Workout Program

In addition to an adequate diet, the need to follow a proven all-body workout program cannot be overstated.

Many hardgainers are wrongly advised to split their workouts into upper body and lower body, often resulting in them only working out one body part once per week.

The Vince Delmonte workout shows you how to organize and plan your workouts to get the maximum benefit to your muscles. By performing 3 or 4 all-body workouts per week, you are guaranteeing that your muscles are being stimulated sufficiently for massive muscle growth. The goal here is to stimulate as much muscle as possible each time you hit the gym.

Compound Exercises

In addition, compound exercises are the best way to stimulate multiple muscle groups and fibres and get the most muscle building bang for your buck.

Free weights exercises like Squats, Deadlifts and Bench Press, work a larger number of large muscles, as well as forcing you to utilize minor stabilizing muscles. This all in turn results in faster muscle gains, and a more efficient workout time...meaning you spend less time down the gym.

The Vince Delmonte workout focuses on compound exercises in order to get you muscle gains as fast as possible, with particular reference to the "big basic" exercises such as Squats and Deadlifts (as mentioned above), since these get you moving as much weight as possible each workout session.

Change Up Your Workouts To Prevent Stagnation

Many skinny guys and girls fail to change up their workouts on a regular basis, meaning that they often see initial gains, which tend to trail off after a few weeks. The main reason for this is that your body is getting used to stress which is being placed upon it.

The Vince Delmonte workout takes the approach that in order to see consistent muscle gains you need to make your body keep "guessing". By changing up your workouts regularly, through rep and set numbers, and exercise variations, you keep your muscles "on their toes" and continue to see sustained muscle growth over time.

The Vince Delmonte workout provides you with over a year's worth of workout routines, and the advice on how to best use them and change them to fit your own circumstances. This enables you to build your own workouts in the future.

Understand and Harness Your Natural Hormones

Many people tend to overlook the role that your natural hormones play in helping you to gain muscle mass. By understanding them, and learning how to use them to your advantage you can see impressive muscle gains, without resorting to pills, potions and of that other junk.

The Vince Delmonte workout shows you the role your hormones play in everyday activity and how best to use them to your advantage and get an edge on the competition.

From sleeping patterns to what you eat, Vince shows you how to maximize the positive muscle building hormones in your body, and minimize the existence of the negative ones - since these can really sabotage an otherwise sound workout and nutrition program. He also shows you how to maximize your testosterone levels by choosing the exercises that increase them substantially.

Check out my site for a full in-depth review of the Vince Delmonte No Nonsense Muscle Building workout, where I actually take you inside for a sneak peek ==> Vince Delmonte Workout Review.

Weight Loss With Body Building Routine - Tips and Strategies

If you've seen a body builder before either in real life or in a magazine or tv, you can see that these athletes have lean muscular bodies and practically no fat. Usually, you can see their six pack abs quite well. Their abs themselves show that their amount of body fat is very low because the more your muscles are visible, the less fat you have. Body fat is measured in percentage and a 2-4% range is usually the norm for most body builders.

The topic of this article is about weight loss and how to use body building to achieve your goal and why I've given you the previous illustration of body fat is because the less fat you have in your body, the lighter you'll weigh. Fats are excess calories in your body and fats have more calories than protein and carbohydrate. So if you consume more fats, you'll get more calories and you can end up storing excess calories as fat deposits in your body.

A body building routine for weight loss is an ideal weight loss plan since a body builder regularly exercises and pays strict attention to nutrition. If a weight loss achiever wants to attain his objectives, body building is a highly recommended sport. With body building, the weight loss individual will adopt a different mindset. He will be more disciplined, patient, determined just like a body builder's qualities. And naturally, he will have a better health and less prone to diseases like cardiovascular, diabetes, high blood pressure amongst others.

So what consists exactly a body building routine? A body builder typically trains several times a week with weights and perform body weight exercises as well and eat several quality meals daily. He also does cardio training multiple times a week. Since a body builder usually competes in contests, he needs to adhere to his routine very closely and this is what you should do too even though you're not competing. Why? The simple reason is that if you follow such a strict routine, your weight loss success will become a reality sooner than you initially thought of. Here are some tips and strategies.

When you work out with weights or do body weight exercises alone, you are basically toning and strengthening your muscles. And you know what? Muscles speed metabolism which will benefit you because your body will be more inclined to burn fat rather than store them. Also, when you do strength training, you are also burning fat since you will be sweating. Sweating is a key factor to burning fat and excess weight. Then, you also need to do some cardio training like running and cycling. You can do these activities in the gym with the machines or in nature. The frequency of your weight loss routine is fundamental too. You can do weight training 4 times per week training different body parts per day and perform cardio training 3 times per week for about 45-60 minutes per session. Do your cardio training on the days you don't do strength training. Basically it's preferable that you don't mix your cardio in your weight training. If you do cardio first, you might be a bit exhausted to do weight training after. And vice versa.

Since you'll be training hard, you should pay strict attention to your nutrition because if not, all your hard work will be wasted. Avoid foods high in saturated fats and soft drinks which are filled with sugars. Don't snack on just anything. If you don't know what to eat, here is a sample nutrition for your weight loss goals. Eat more quality protein and opt for complex carbohydrates but be moderate though. Some valuable protein sources are skinless chicken breast/turkey breast, egg whites, white fish, lean red meat, tuna, salmon, cottage cheese and skim milk. Some valuable complex carbohydrates are wholegrain cereals, porridge oats, oatcakes, wheetabix, shredded wheat, brown rice, corn, yam, lentils, potato, sweet potato, bagel, brown bread, wholemeal breads, spaghetti and macaroni.

Don't forget your vegetables intake like broccoli, green beans, asparagus, tomatoes, lettuce, garlic(garlic has been proven to be great for weight loss) and eat fruits like banana, orange, kiwi, papaya and grape. Opt for healthy fats like canola oil and olive oil. Go for healthy cooking techniques like boiling, baking or steaming. Drink lots of water at least 8 glasses or bring at least a 1.5 litre bottle with you. Go for 4-6 small meals per day instead of 3 big meals. And eat every 2-3 hours. Eating regularly in small quantity will boost your metabolism which will put your body in a fat burning mode rather than fat storing. Get adequate amount of sleep everyday.

If you follow a body building routine with determination, discipline and patience, I guarantee that you will shed the pounds away like you never did before. Give it a few weeks before you start noticing changes in your body fat and weight and sooner than you realize, you're on your way to get the body of your dreams. Good luck.

This article can be freely published on a website as long as it's not modified in any way including the author bylines, plus the hyperlink must be made active just like below.

Want to lose weight and gain lean muscle mass? Check out Body Building Resource for articles about muscle building, fat loss, diet and fitness. Also available are a muscle building eBook, DVDs, gym equipment and supplements. Go to http://www.body-building-resource.com

Muscle Building - Killer Tips on How to Build Big Muscle

Workouts are among the most crucial aspects that you need to deal with if you want to build big muscle. It is imperative for you to employ the best techniques that are highly effective in building solid chunks of muscles so that you can attain the desired masculine form in no time.

However, you must also remember that you should not speed up your training process by jumping to more advanced stages without completing the lower phase; otherwise, you might only get yourself injured because you were not yet able to develop the required muscle strength for the advanced resistance training.

Thus, you must bear in mind that you should first develop some muscle strengths on certain parts of your body, such as legs and arms, before you can take on those weights in order to avoid injury and fracture. Consequently, most of the workouts of the beginners' stages are generally light; focusing on building leg muscles and arm muscles. These stages serve to prepare your body for the more advanced phase of the entire course.

Moreover, aside from the workouts, you must also need to take plenty of sleep and rests. Do not overdo your exercises; but rather, allow sometime for rests and sufficient sleep. Bear in mind that muscles grow not while you are exercising but while you are having some sleep. Consequently, if you deprive yourself of sufficient sleep then you are also depriving your muscles to grow.

Additionally, diet is similarly important since consumption of the right foods is also essential for muscle growth. You must take the required nutrients that are beneficial for your training. In this case, intake of large doses of protein, carbohydrates, and calcium are necessary.

Thus, if you want to build big muscle then perform the required physical training, stick to your meal plan, and get plenty of sleep; these are among the crucial aspects for the success of your entire program that you must always remember and observe.

Go to muscle building guide for more comprehensive reading.

Muscle Building Guide - Tips to Choose the Best Muscle Building Guide

There are several muscle building guides available on the internet. While some of them are good and worth a read, there are most of them which are plain wrong or at times can be a shameless sales pitch to some so claimed supplement which can do more harm than good.

First of all before choosing any muscle building guide, one has to understand that it is not necessary to take supplements or steroids to gain muscles. You can have a world class body without any of the supplements. The most important factor for any muscle builder is to get the simple basics right and this is exactly what most of the people struggle to get.

For building muscles one has to get the right combination of exercises and diet - whatever may be your current body shape. When it comes to diet, it is important to take the right diets at the right time.

Your hormones play an important role in muscle building. The right muscle building guide should help you understand how to use your hormone secretion cycles to maximize the muscle gain. For example, insulin acts as a driver to drive the glucose into the muscle tissues as muscle glycogen. Hence, immediately after the workout when the muscle glycogen is emptied, it is necessary to take sugar (carbohydrates of low GI) to trigger the insulin response. This will result in the glucose being stored as muscle glycogen.

In this way, by using the right diet to manipulate the hormones to work for you, so that you could build massive muscles in quick time. The muscle building guide that you choose should explain the foundations of body building including the exact exercises to follow, exact diet to be followed each and every day of the week and lay down the clear easy to follow step by step blueprint for you to follow.

You need the right Muscle Building Program [http://www.musclebuildingreport.info/review/?track=09] that explains clearly the exact step by step diet and exercise routines that you need to follow each day to build a Magnificent body. Visit Muscle building guide Review [http://www.musclebuildingreport.info/review/?track=09] now to Transform your body into a Greek God like physique.

Top 10 Weight Training Exercises for Building Muscle

To build muscle you need to use the best weight training exercises out there otherwise you’re just wasting your time.

Since I’ve already written about the best bodyweight exercises I figured it was time for the top weight training exercise list.

DO NOT piss around with isolation exercises like flyes and concentration curls.

Those do absolutely no good for anyone.

Unless you’re injured, rehabbing or someone’s great grandmother they’re useless.

Most machines fall into the same category.

Compound, multi-joint free weight exercises that allow you to use the greatest amount of weight will build size and [...]]]>

View the original article here

Start Building Muscle Fast at Home - Tips on How to Get Bigger

Building Muscles is easier said then done. Unless you have a stable program that your sticking to, Weight lifting can really become a pain in the butt. If your body building and are not getting results that you think you should be getting then your probably not doing something right. I see many body builders struggle to gain weight and muscle mass just because there not getting enough sleep at night. Sleep is the most important thing for body builders, because when you sleep you grow more. My buddy josh has been working out for about 3 months and he is as big as a truck! I asked him how he did it so fast. His answer was not shocking to say the least. He told me he stuck with a program and he gets plenty of sleep. Lets talk about other things that may improve your body building experience.

Don't Get Discouraged!

Just because your not getting big over night doesn't mean you wont be getting bigger in the future. So many people just quit after the first month because their not getting results. Everyones body is different so it will take either longer or shorter time for them to see results. Just stick with what your doing and if your still not seeing any results, It may be because the routines your doing are just not that great.

The Ultimate Workout

This is the best way to gain muscles, no lie. Put about 100 pounds on your weight bar and lift until you can't lift anymore. Your arms will feel like Jell-O but trust me, its worth it! And if you think you can't lift it anymore keep lifting and lifting. The pain you feel is your muscles growing rapidly. Now once you have finished that get some good sleep and do this for about a month straight everyday. I promise you that you will see results!

Learn these step-by-step ways to build muscle fast [http://secret-muscle-building.blogspot.com]

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The Best Muscle Building Program

No Nonsense Muscle Building Program Review

Want to learn how to build muscle fast and quickly? When it comes to developing a master physique and managing the incredible muscular growth potential of your body, you don’t want to trust just anybody. Instead of throwing your money away on countless supplements, pills, potions and the like, why not use the tried and true approach you’ll find in this guide? Vince Delmonte, the author of the guide itself, takes you on a journey through what he did to create the ultimate physique. The No Nonsense Muscle Building Program is based primarily on a no excuses approach. You could make a world of excuses for yourself but in the end these are all counter productive. When it comes down to it, your raw determination to build a better body has to get you through it. But that isn’t to say this is going to be difficult, persay but rather just different.

Keeping this perspective in mind when you begin the program will allow you to look at it as simply a different experience, one that you aren’t used to and that will take a bit of practice to get right. Working out isn’t difficult and after the first couple weeks of trying it will become one of the easiest things in the world. That’s where a lot of people are confused. They think it’s going to be difficult to do and maintain a workout regimen but the exact opposite is true.

Rating:

Recommended For:
Beginners – Intermediates

Format: E-book (electronic delivery)

Bonus’s: Personal Email Consulting, 52-Week Workout Plan, 84 Day Sample Diet Plans at 5 Calorie Levels, Exercise Simulator, Supplement Reviews

Optional Upgrade: Unlimited email consulting, Fat Cutting program, Vegetarian meal plans, Cheap Meal Plans, Audio Version of the Ebook

Vince Delmonte is a fitness model competitor, meaning he has done what it takes to be an authority in his field of work. Fitness models have to be perfectly chiseled works of art in order to find employment. This program is going to show you which exercises are going to give you the most attractive and functional physique to maximize your gains and build muscle fast.

Things like flexibility training, endurance training and muscular balance are all a part of this program. These little touched on aspects of working out are things you need in order to build muscle.

The Nine Growth Principles

When it comes down to it, this program is all about building muscle. However, where and how to add the muscle are two very important aspects that are often improperly taught in other work out programs. Fitness models look spectacular for a reason. This is due mainly to the types of exercises they subject themselves to and the training regimen they dictate for themselves. According to Vince Delmonte, there are 9 growth principles that will gain you the ultimate success. These growth principles will allow you to make the really big gains, the ability to build muscle to places you never knew of before and get a super chiseled body that’s commanding of respect from your peers.

As part of the nine principles, more than one of them deal with the proper rest and recovery period that are so often neglected in other training programs. There is a science to rest and recovery and it is such an important part of the training regimen that more than one of the growth principles are based upon it. Accelerating recovery is touched upon greatly in this guide. Also, you will understand what working with intensity is, the importance of heavy weights and what progressive overload is in order to build muscle quickly.

Hormones are also a very important part of his workout detail. With the proper diet and training recommendations laid out in this guide, you’ll be able to increase your hormone levels to the proper elevation and really skyrocket your results. Yes, hormones are so very important in this workout regime.

The Training Program Itself

Instead of just sending you out to one of the popular gyms to work yourself out, you are instead given the plans to truly make the most of what your body is capable of. This program works according to a periodization program with cycles. The real key to this area of the program is to stimulate different muscle fibers and prevent adaptation. Every phase in the program serves as a prerequisite to the next one. Included in the workout training package is access to his “members only” area. Here, you’ll be able to get access to your 52 week workout plan. You get to see the workouts you will be doing through an animated interface, allowing you to see how to do the exercises properly and without fail. He also gives you tips on how to correctly perform the exercises to build muscle.

Within the program, you will embark on a quick but intense exercise regimen of three days per week. However, instead of forcing you to stick to this plan of action, you are asked to play a more individualized roll and make your own decisions. A lighter schedule, maybe not as many days per week, may benefit some peoples bodies more than others. Also, in contrast, more days per week may be better for some people to generate the most positive result. With this program, you will learn when you are using your full potential and what you need to do to get there.

As we mentioned before, flexibility training will be taught to the best of Vince Delmonte’s knowledge. Things like stretching are very important to your overall capacity of flexibility. Minimizing muscle imbalances is also very important. There isn’t a fitness model in the world that doesn’t understand the importance of this to develop the most visually attractive look. Also, muscle imbalances can create weak portions of yourself and nobody wants that. Vince Delmonte will show you how to correctly eliminate this problem from ever happening to you. Specialty workouts that are aimed at your weak spots can generate the results you want in the areas you need it most.

Instead of simply teaching you how to work your body and build muscle, this guide also teaches you how to listen to your body. Knowing what your body is saying to you and doing what it requires of you will increase the positive results of the training regimen greatly. You have to be in touch with your body and understand the signals it tries to convey to you. Once you understand all the signals your body gives you, Vince Delmonte will teach you how to react to them correctly. Truth be told, instinct is one of your best friends in the area of physical prowess.

Cardio Training

For people who are on the skinny side of physical attributes, Vince Delmonte strongly recommends that people avoid this type of training for this first four weeks of the program introduction. After this point, significant muscle has been added to the physique and proper cardio training can ensue. Cardio is the most effective method of fat loss and healthy living. Cardio can reduce body fat and allow you to let go of the body that has held you back all these years. There is a complete cardio section in this guide and you’ll be happy to know that the methods laid out generate fantastic results. Delmonte also goes as far as to pioneer a different type of mass gain approach. He uses cardio as one of the main driving forces to help build muscle.

The Importance of a Healthy Diet

Gaining significant muscle mass in this program is based upon your ability to learn how to eat right. Energy balance and the power of eating the right foods at the right time is exactly what you need in order to make this program what it was meant to be for you. You have to better your eating habits in order to give yourself the best chance at success. Basically, it comes down to the amount of calories you need to consume and the types of foods to eat. Vince will guide you through what you need to do to develop a successful eating plan and stick to it. Fueling your body properly is the most important part of what you take into yourself.

If you are having trouble figuring out what foods you need to eat and how much, don’t worry. Vince’s online calculator that will help you figure it out. Plug in your physical body measurements, your activity levels, your personal goals and the calculator will go to work. Skinny people have many complaints when it comes to calorie intake. They just don’t want to eat, aren’t used to eating a lot or simply lack the ability to try something new. Vince shows you how to break through these caloric intake barriers and break through to high caloric intake and fantastic gains to build muscle.

The key to any dieting plan is gradual change. The way the human body is designed to work, it takes time to get used to something new. This includes what you eat. If your body is uncomfortable with something new, you have to take a gradual approach to condition yourself to enjoy it. Many people try a new diet and quit, simply because they are ill-informed. You MUST give your body time to adjust to the new eating regimen. Look at the food you eat as an extension of yourself. Any new part of yourself is going to take some getting used to in order to build muscle.

Ever heard of nutrient timing? Vince Delmonte makes sure you understand the importance of this. There are certain times when your body will be crying out for nutrients and you have to be ready to deliver them at the right times. Serious gains can be expected when you follow this simple premise. Vince Delmonte also goes on to lay out a complete 84 days of sample meal plans. No matter if you are eating a 2,000 or 6,000 calorie diet, the meal plans are there for all caloric levels of intake.

Supplements

Fancy supplements are a lazy man’s excuse for not getting the job done. What good is trying to create a masterpiece of your body if you are just going to sabotage your motivation? Saying you took a supplement and it did you good is the easy way out. You won’t get anywhere in this program with that type of attitude. Supplements generally mean one thing for business, lots of money. Don’t fall victim to the fast track approach that promises instantaneous results. These type of results can only be gained through persistence.

However, supplementing in this program is not forbidden, in fact it’s encouraged. But not all supplements are created equal and Vince will make sure you understand that. He tells you which supplements work and how to properly utilize them in your diet. Instead of buying the popular weight gain shakes that are on the market today, Vince shows you how to create your own nutrient dense shakes. Weight gainers these days are full of garbage sugar and empty promises. Don’t fall victim to this scam and let Vince show you how to give your body what it truly needs. It’s also a lot less expensive to make your own and you get a heck of a lot more nutrition.

Notable Bonuses

The fact that Vince Delmonte is one of the most respected and revered personal trainers in the world speaks volumes. Because different people face different challenges in life, this guide is set up to take a fully customizable approach.    One size fits all just doesn’t work out for the great majority of people out    there. Because of this fact, Vince Delmonte is offering 3 months of    personal training email assistance as well.

   As we stated above, you also get a 52 week work    out plan that provides you with printable workout    schedules. It also records your results so that you    can work that into your workout plans as well.

   You also get 84 day meal plans, a full 12 weeks    of meal plans at 2, 3, 4, 5 and 6k caloric intake    levels. Also included is Vince’s Insane Muscle    Simulator. This shows you over 100 of the top    mass building exercises and how to perform them so you get maximum    effectiveness.

And, for something truly special, is Vince’s Supplement Files. These are the specific brands and supplements that have shown to be most effective. You will be glad to acquire this knowledge as it will save you tons of money on supplements that don’t work or take you on a run for your money.

Optional Upgrade Bonuses

No nonsense fat cutting is included in the upgrade bonuses. This is a streamlined book that will show you tons of secrets. You also get additional meal plans designed for vegetarians. The vegetarian meals are super healthy and super filling as well. And, if you would like to listen to no nonsense fat cutting as an audio book, it is included in this format as well. Take it with you and listen to it on your iPod or in your car for a real treat.

Here is the best part. Instead of only 3 months of personal email training, you are given a lifetime pass to the email correspondence feature. That means that even 10 years down the road, if you have a question all you have to do is ask.

Conclusion

There are many important things to factor into Vince Delmonte’s approach. He gives you goal setting, dieting, weight training, detailed plans and a near perfect track record of turning ordinary bodies into amazing physiques. This program works and it works well. Vince Delmonte does a good job of changing peoples minds. He makes sure that you realize the main thing holding you back from the amazing body you deserve is the preconceived notions of yourself. Ignorance and laziness are the two main points he makes and he shows you how to overcome them easily. He replaces your weakness with confidence and makes sure you give the program your best effort.

From an overall standpoint, this program is designed to give you a fitness trainer physique, not a hardcore bodybuilders dream come true. There is a big difference and if you ask most people which is more attractive, they will tell you they would rather look like a fitness trainer. Give this program a try, its well worth the money and your time and effort as well. Most people who have tried this program have had incredible success at it. It’s priced fair enough to be affordable and the methods used will stand the test of time.

Check out Vince Delmonte’s
No-Nonsense Muscle Building here

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View the original article here

Tips on How to Choose the Best Muscle Building Workouts

How exactly would you know if the muscle building workouts you have chosen are the best for you?

The most crucial element here is how to actually find the muscle building workouts that you can subscribe to. Many people had to undergo several workouts first before finally settling on one exercise regimen. This process is necessary since people have varying physical needs, abilities and capabilities. But there are ways on how to make this process a little less painful.

Here are some tips on how you can find the best muscle building workouts that are guaranteed to work.

1. Know your limitations. Many people never even consider getting a clean bill of health before subscribing to any exercise regimen, but this step is the most important step of all. Muscle building workouts can be extremely stressful on bones, joints and muscles. Any underlying medical condition can hamper the proper exercise routine; and in some cases, can even trigger complications. Additionally, not all people are built the same way, and no one could have the same capacity to increase muscle mass at the same time. So knowing your actual physical limitations can help you land on the correct exercise regime that can get you to your target physique faster.

2. Know precisely what your target goal is. You want to increase muscle mass, right? However, did you consider as to how much of the muscle mass you actually want to increase, and just how long you intend to keep with the program? If you answer no to the last two questions, then you belong to the 99% of the population who are trying to increase their physique without any target goals or any plans at all. These are the people who eventually end up jumping over the most number of workout puddles - and many of them still can't find a suitable one to subscribe to. Set a target goal that should correspond with your height, weight and current state of physical fitness. It is also important to set realistic goals. Never expect to jump from a 90 pound teen to a 185 pound Mr. Universe wannabe in 2 weeks. Give yourself about 6 months to gradually increase muscle mass.

3. Ask for professional help. You can only ever do so much on your own. You can, of course, do your own research. But with all the fad diets and new exercising trends and breakthrough workout gadgets, it can be a bit overwhelming to choose which ones to subscribe to. Why not make it easier on yourself and have your diet and exercise regimen tailor fitted to your own personal needs? Ask a dietician to supervise your meals. Ask a physical trainer to set up a workout plan with your target goal in mind. Or better yet, ask a body building coach to help you get that physique you have always wanted. The experts can lead you in all the right directions.

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5 Amazing Muscle Building Tips - Learn How to Gain Weight the Right Way Today!

I could say there are millions of skinny men looking for anyway to build muscle and gain mass. Research suggests that most skinny men are looking to gain around 100 pounds of muscle but find it impossible. If you one of these men you are in the right place at the right time. I will show you these 5 amazing muscle building tips that will help you gain muscle faster in short periods of time. You could possible gain the muscle you want in no time.

The first amazing muscle building tip: is to never go over the 45min mark. Overworking out can decrease your testosterone levels and your cortisol hormone level hormonal level is dropped. Testosterone is very important part of stimulating new muscle growth in your body. You can t grow muscle without it Therefore you over training can damage your bodybuilding quest.

The second amazing muscle building tip: work the large muscle groups first doing a full over all body workout is necessary to grow muscle effectively. The trick with working out the larger muscle groups is that they spoke your body with hormone like chemicals that are essential to muscle growth including the manly hormone testosterone. This will simple tip will help you gain muscle much faster.

The third amazing muscle building tip: Eat high quality proteins meal with high fibre meals. The correct diet is a very important to gain lean muscle mass. If you don t eat big you won t get big. I recommend 6 small high nutritional meals. When you provide your muscle with the correct muscle building foods they will reward you will amazing muscle growth.

The fourth amazing muscle building tip: limiting your reps. most newbie's to bodybuilding believe that doing large numbers of reps they going to grow faster this is untrue. You should do a rep range of 5 to 10 and never exceed that limit.

The fifth amazing muscle building tip: when you do a rep range of 5 to 10 if is very important to put the correct load on your muscles. The correct weight you should be looking for is a weight that will challenge you past your best in a 10 rep range. When you putting the correct load on your muscles the will grow faster and adapt to your training so it is important to load more weight as you get stronger.

Did you know that almost all people in the gym are training the wrong way. They will never learn from their mistakes and eventually give up with the poor results they achieve.

If you want to gain weight correctly I suggest you have a look at this information about this muscle building guide that changed my life even got me my wife. I personally thank the writer everyday in my preys. I gain 38 pounds of rock hard muscle in 90 days. To find out more information of this amazing muscle building guide please visit this site www.betterbodys4u.com thank you for reading hope this information is beneficial to your bodybuilding quest.

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3 Myths About Muscle Gain That Are Ruining Your Muscle Building Efforts

When it comes to muscle gain, you really need to be sure that the person you're talking to has qualified credentials and actually knows what they're talking about. Many people who put information about muscle gain on the Internet are teenagers who already have tons of testosterone and muscle-building hormones in their body, plus they're taking steroids and other muscle-enhancing drugs on top of it!

Believe me, with both of those factors working together, almost anybody can gain muscle. But there's one problem that bugs me more than anything. If you go to any of the weightlifting forums, you'll see some very conflicting ideas. This is because some things work for some people while they don't work for others. Everybody is different! There are tons of myths that are causing people to get very lousy muscle gain results and I want to take those myths and throw them in the trash.

So here are my 3 top myths about muscle gain that are ruining your muscle building efforts:

1) If I Lift Weights I'll Get Bigger - This myth has caused more people to stop lifting weights than probably any other myth in the world. Here are the simple facts. When you lift weights, it creates microscopic tears in your muscles one of the reasons you get sore). You get bigger muscles when your body repairs those tiny tears. However, also need protein and calories to do this. If you body does not have enough protein or calories, muscle gain comes to a halt. If you're not gaining muscle, figure out how many calories your body burns per day and start eating more calories than that - and eat protein every 3 hours.

2) Isolated Exercises Work Best - In my opinion the reason people want to do isolated exercises is not because it builds bigger muscles, it's because they're easier to do. Doing exercises such as squats, deadlifts, should presses, bench presses and pull-ups releases a flood of muscle-building hormones in your body - resulting in bigger, stronger muscles. It's been shown that doing squats alone can actually produce extra muscle gain and stronger muscles in your entire body.

3) "X" Times Per Week Is Best - Listen, every person on this Earth has a different body. Don't listen to people who say a certain exercise program is best for you. Test out various programs full-body 3x per week, split-body workouts 4x per week, etc.) and see which one you like the best. Everybody reacts differently to different workouts and you may be cutting yourself short with the one you're currently using.

The most important thing to remember is that you're an individual person with individual needs and characteristics. There is no "one size fits all" when it comes to muscle gain. While one person may only need 2,500 calories to gain muscle, you may need 5,000 calories - or vice-versa. While one person gets away with doing each body part once a week, you might need to do it twice.

There are dozens of muscle gain tips out there, but you need to take them with a grain of salt. I highly suggest learning the techniques of gaining muscle because they're very important, but never forget to customize them to yourself.

Eric Carlson
http://www.TheTruthAboutBurningFat.com

Fitness Trainer, Author, Speaker
America, World & Universe Fitness Champion-Winner of Worlds Best Abs
Home:http://www.EricCarlsonFitness.com