Bodybuilding Accessories - Straps, Are They Crutches or Useful Tools?

-written by Dane Fletcher


Many bodybuilders and powerlifters use wrist straps as a means of reinforcing hand and forearm grip on the bar while doing heavy compound lifts, such as rows or deadlifts. Others feel that using wraps is counterproductive to bodybuilding goals, and that the long-term use of wraps leads to underdeveloped forearms, bicep, and grip strength. But which side is correct? There are three main schools of thought when it comes to wrist wrap usage in the gym.

All the time

Some trainers use wrist wraps all the time. They cite safety reasons. They believe that the grip/forearms will always give out before the back, so it's always best to use wraps to ensure the back receives a complete workout. Many athletes who subscribe to the 'all the time' theory often do additional bicep, forearm, and grip work to compensate for the lack of indirect work these groups receive as a result of the wraps being used.

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Some of the time

To some athletes, the wraps are just like a belt or knee wraps - just another tool in the box that is useful at times. When going for max poundage's on the heaviest sets, use them. Other than that, don't bother. They believe that part of functional strength is being able to hold a heavy bar, and it should be done as frequently as possible. However, they also recognize the importance of using tools to improve performance. Also, as most bicep tear injuries occur during heavy deadlifts or rows, this school of thought calls for wrist straps whenever the weight being moved approaches the 'dangerous' level.

None of the time

Some purists see wrist straps as a crutch, used by people unwilling to develop the forearm and grip strength to hold heavy bars. These people are common in intermediate circles, but fewer in advanced circles, where most world-class deadlifters do use wrist straps most of the time.

Who is correct? As with many debated bodybuilding topics, determining the "best" theory is difficult. The best method is the one that delivers the most results in the shortest amount of time for the trainer. If it works best, it is the best! Try using straps for workouts, and try training without them. Find your own solution. And above all, never be afraid to mix it up, and try differing methods from time to time to keep the body guessing - and growing!

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About the Author:

Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for http://www.BodybuildingToday.com

If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit http://www.BodybuildingToday.com -the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

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tags: bodybuilding, workout program, muscle building, gym, exercise machine

5 Muscle Gain Tips - 5 Top Tips To Increase Your Muscles

-written by Darren corey


5 Muscle Gain Tips To Help You Increase Your Muscles And Get The Body You Want... 1. Limited Energy Level A strength-training program should be short and simple as you only have a limited amount of energy per training session.

Scientific studies reveal that blood sugar levels (energy) start to deplete after 30 mins, so exercise selection and the time taken to perform them is crucial.

What you should be aiming for is stimulating as many muscle fibres in the shortest period of time available.

Your blood sugar levels deplete after high intensity training (usually between 20 - 30 minutes) and remember that you need energy to recuperate after the workout.

The trick is to give yourself a high intensity workout before your blood sugar level depletes, and then you will have given your body the exercise that it requires to gain the maximum amount of muscle possible.

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2. Progressive Overload Progressive Overload is the main exercise principle you need to be aware of in order to get the results that you're after with strength training.

The two most important points are:

* Complete your exercise with perfect technique

* Push to total failure when doing a set and overload the weight on the bar progressively. (Overload your targeted muscles to beyond what there used to)

Basically this means that when the body is stressed by high intensity training beyond its normal demands, the body will adapt to these new demands of improved strength.

When I say "normal demands," I mean what level of stress/strength your body is used to now.

An example: The set that you performed last week using the same technique and weight, your body will now have adapted to. If you stay at this level your muscles will not become stronger or bigger, so this is where the Progressive Overload plays a major part.

Once your muscles have adapted to a particular weight then it'll be time to overload them further (add more weight, speed, repetitions). You'll need to keep on repeating this process of overload if you want to become stronger.

Remember to always use 'Good Technique' Technique must never be sacrificed for extra load.

3. Training Frequency

The sad reality is that the popular high volume type of training that you find in bodybuilding books and magazines (and used by the stars) is irrelevant to the majority of the population and has a shocking failure rate.

What is good for Joe Star is probably not good for you. Everybody has different genetics; most of us have poor genetics and are not taking steroids like the stars.

The only way the majority of us can make any gains at all is to perform short intense workouts followed by long periods of rest so that we don't overtrain.

4. Over-Compensation Many studies conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought.

Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is necessary for you to increase your functional muscle.

Here's what you need to do - allow your body enough recuperation time for over compensation to take place, so that the muscles can adjust to their new strength and growth, this is probably the most important part of muscle gain tips.

5. Visualization Over my 20 years in the industry, I've noticed that this area is by far the most neglected by mainstream health and fitness professionals...

Most books or courses concentrate on the physical side of muscle gain or fat loss and completely neglect the mental side of things.

By training your mental state as well as your physical body you can even further progress in muscle growth.

Now that you know these strength-training principles put them to the test straight away and stop wasting your time in the gym.

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About the Author:

Thanks for reading my article on muscle gain tips. If you want to find out more, visit http://kaneo.nononsense.hop.clickbank.net/ To get some more killer muscle gain tips.
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tags: bodybuilding, workout program, muscle building, gym, exercise machine

Bodybuilding Workout Program For Beginners

-written by Lee Hayward


"Lee, I'm new to working out and I'd like to build muscle and get in shape as fast as possible. But everyone that I talk to keeps telling me different ways to go about it. Please help me, I need advice on what I should do."

This is one of the most common questions that floods my e-mail inbox on a daily basis. For people who are just getting started with a bodybuilding workout program the whole process can be a mind boggling experience. There is so much conflicting advice out there about weight training and exercise that you really don't know who or what to believe anymore.

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I understand what you are going through because I went through the same thing when I began bodybuilding over 17 years ago. People always have a tendency to make things more complicated than they really are. But when you put aside all of the hype and get down to the basics you can see that building muscle and getting in shape is not very complex.

Don't get hung up on having the perfect training routine, with the precise number of sets and reps, or following the perfect eating plan, etc. Just get started and do it. You can figure out the details and find ways to improve as you go.

I am going to outline a good beginners bodybuilding weight training program that you can follow. You do not need to have any fancy exercise equipment. In fact you could follow this routine with a basic home gym set up. But if you have the option, I would recommend that you join a commercial gym. In addition to having higher quality exercise equipment to choose from, there is a lot more energy in a commercial gym. And this will help motivate you to stick to your workouts and make improvements.

Start off by working out every second day. This will give your body plenty of time for recuperation and muscle growth. Lifting weights will cause minor damage to the muscles and then the body reacts by building the muscles bigger and stronger in order to handle the demands that are being placed upon them. Muscles do not grow while you are working out; they grow while you are resting. Once you workout you have to give your body time to repair and build the muscles. Then you repeat the process of working out and rest.

A common mistake that a lot of novice bodybuilders make is thinking that the more they workout, the better results they will get. This is not true because what happens is the muscles get broken down, but they never get a chance to build back up. This is what is referred to in bodybuilding as "over training". When you over train your body can't build new muscle and you may even lose some of the muscle mass that you have now.

Here is a good solid workout routine that you can follow. With this routine you split up your workouts by exercising your upper body during the first workout, and then exercising your lower body during the second workout.

WORKOUT 1: (upper body)

Bench Press 3 sets of 10 reps (for the chest)

Lat Pull Downs 3 sets of 10 reps (for the back)

Seated Shoulder Press 3 sets of 10 reps (for the shoulders)

Bicep Barbell Curls 3 sets of 10 reps (for the biceps)

Triceps Push Downs 3 sets of 10 reps (for the triceps)

WORKOUT 2: (lower body)

Leg Press 3 sets of 10 reps (for the quadriceps)

Leg Curls 3 sets of 10 reps (for the hamstrings)

Leg Extensions 3 sets of 10 reps (for the quadriceps)

Standing Calve Raises 3 sets of 15 reps (for the calves)

Abdominal Crunches 3 sets of 25-50 reps (for the abdominals)

With this routine you workout every-other-day and alternate the two workout routines. So for example: Perform Workout 1, Take a day of rest, Perform Workout 2, Take a day of rest, and then repeat the cycle with Workout 1.

Prior to each exercise do 1 or 2 light warm up sets using about half of the weight that you would normally use for your working sets. The weight that you lift for the first couple of weeks should be light enough so you can complete the repetitions with ease. Then gradually, over time increase the amount of weight that you are lifting.

A good goal would be to add 5 lbs. to each exercise each week. For bigger exercises like bench presses, pull downs, leg presses, etc. this will be fairly easy to do, but for smaller exercises like bicep curls and tricep push downs you may not always be able to make those 5 lb. jumps in weight. There is a big difference between adding 5 lbs. to a 250 lb. leg press compared to adding 5 lbs. to a 25 lb. bicep curl. So just keep that in mind and do your best to increase your strength whenever possible.

At the beginning stages of your bodybuilding training it is best not to complicate things. Keep your workout routine simple and just focus on being consistent. The biggest factor with success in bodybuilding is to just stick with it and focus on making small frequent improvements overtime.

"inch by inch life is a synch... yard by yard life is hard"

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About the Author:

Lee Hayward is a Physique Transformation Specialist who is committed to helping aspiring bodybuilders and fitness enthusiasts gain muscle, burn bodyfat, and develop the lean muscular body that they desire. Visit Lee's website to download a F.R.E.E. copy of his "Bodybuilding Nutrition Made Simple" e-Report.

http://www.leehayward.com

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tags: bodybuilding, workout program, muscle building, gym, exercise machine

Encyclopedia of Body Building

-written by James Smi


An encyclopedia gives a great amount of information about specific topics to people interested in learning more about a subject. An encyclopedia of body building should contain information about not only the sport of body building, but also body building as a way of life.


There are some great tools available to the aspiring body builder including definitions, suggestions, advice, and much more. You can find some great resources when it comes to searching for an encyclopedia of body building. These resources can be online or even in book form.


When online, you might want to check out www.bodybuildingpro.com. Their website touts them as the encyclopedia of body building, and there's some great information to be found in here. You can get tips on how to workout properly, data on the best supplements to use, and ways to get the proper nutrition for an effective body building routine.
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Another great website is www.bodybuilding.com. This "Super Site" tells about upcoming competitions for body builders along with some terrific tips and advice about workout programs and positive mindsets. There is also a great motivational section with hundreds of articles about how to stay on track with your body building program.


For teens who are looking for a comprehensive encyclopedia of body building, check out www.teenbodybuilding.com. This site is directly aimed toward teen body builders and how young people can workout properly without injury. Their articles give some great information to help any teen with his or her body building program.


Many body building experts have written some great books about the sport. Body building great Arnold Schwarzeneggar has collaborated with fitness expert Bill Dobbins to publish The New Encyclopedia of Body Building: The Bible of Body Building which is available in many bookstores as well as online at amazon.com.


Weight lifting expert Paul Ward has also published a book on body building. His Encyclopedia of Weight Training concentrates on the weight lifting portion of a body building program. It tells about how to incorporate weight lifting into your exercise plan and how to perform those exercises correctly to minimize the chance of injury.


If you are looking for an encyclopedia of body building, you have many resources at your fingertips when you look for them. Find a comprehensive guide to body building that will give you accurate information about the sport and tell you what you need to know. A complete encyclopedia of body building can be a great tool in your quest for the perfect body.
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more info:

To learn more about bodybuilding, including steroids effects and bodybuilding diets, visit http://www.bodybuilding-trainer.com.
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tags: bodybuilding, workout program, muscle building, gym, exercise machine

Dietary Fat And Bodybuilding - How To Use Fat To Build More Muscle

-written by Dane Fletcher


Many bodybuilders can identify foods that contain good fats, and bad fats. They know steak is good. They know ice cream is bad. They know milk might lie somewhere in the middle. But a poor understanding of the definitions of the three types of fat, and examples of each, could lead to the bodybuilder missing out on some really good fats that he could be consuming every day. More importantly, it could lead to a bodybuilder consuming fats, which are detrimental for long-term health, and avoiding those fats, which can actually improve health. Here are the basics.
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Unsaturated Fats

These are the good fats which keep us healthy, and should be consumed daily. They make the brain and other organs function. They keep the immune system strong. Finally, they keep joints strong and aid in muscle growth. These fats can be found in salmon, sunflower seeds, avocados, and peanuts.

Saturated Fats

These fats are semi-healthy and should be consumed several times per week. They contribute to brain function, but also raise cholesterol levels. Saturated fats can be found in meat and dairy products.

Trans Fats

These are the 'bad' fats, which should be avoided. Trans fats actually lead to some cancers, fat gain, and limit muscle growth. Found in French fries and any other food cooked in hydrogenated oil, these fats have no benefits for bodybuilders.

Unsaturated fats should be a daily staple in all bodybuilders' diets - consumed at most meals. Sirloin, salmon, peanut butter, eggs, chicken, olives, and other sources of good fats are required for long lives and great physiques. Additionally, supplementing with Essential Fatty Acids (EFA's) in the form of Fish Oil tablets is also required. Bodybuilders should work to learn everything they can about good and bad fats. It will help with their progress, will keep them healthier, and will possibly be very useful to educating those around them.

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About the Author:

Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit http://www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.
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tags: bodybuilding, workout program, muscle building, gym, exercise machine

Building Muscle & Bodybuilding

-written by Andrew Mills


Building muscle is a slow process, but perseverance is the key to success. Anyone who has gone through the process of building up their muscles will confirm that they have been discouraged by the apparent lack of progress, but eventually they reached and maintained their goal. Building muscle is like everything else, if you have a good knowledge and information, you'll succeed much faster than if you were doing it without knowing anything about it. But it is important that you choose the right source of information, as some people just Google the topic and take the first page they read as fact when indeed it may not be correct.
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Training with 100% intensity is critical to stimulating muscle growth and it is much easier to maintain this level of effort for shorter periods of time, and as a result of shorter periods you will not have to psyche yourself up for marathon sets lasting minutes on end, but rather for a short burst of all-out effort lasting only several seconds. The definition of training intensity is the poundage and force used. When you fail to challenge your muscles with increasing intensity or poundage, your body will fail to grow.

Training with weights is only half of the equation! Your body breaks down your muscle fibers in the gym during a workout, and if you don't provide your body with the proper nutrients at the proper times, the muscle growth process will be next to impossible. The best way to ensure you have the proper nutrients in sufficient amounts is to eat 5-6 smaller meals a day. By eating smaller meals spread through out the day you will allow your body to always remain in an anabolic state, and will keep your blood glucose levels at a steady level which will increase your energy throughout the day.

If you are interested in learning more about building muscle or bodybuilding then click on the bodybuilding link.

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About the Author:
Andrew Mills is the Webmaster of Anabolic.ca
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tags: bodybuilding, workout program, muscle building, gym, exercise machine

Best Legal Bodybuilding Supplements - What's Best For You?

-written by Robert R. Taylor


Are you looking for the best legal bodybuilding supplements? The right use of bodybuilding supplements can help increase the body structure of bodybuilders to unimaginable levels. Having said that, it must also be said that you need to know more about them before actually taking them. There are a large variety of bodybuilding supplements available in the market, with each of them promising to make you look like a Mr. Universe contestant. Selecting a bodybuilding supplement is a "Herculean" task, given the wide variety of them floating around in the market. This article takes an unbiased look at the different types of legal bodybuilding supplements available in the market, and hopefully this will help you choose the best one.

Before you go on to understand the different varieties of supplements, remember that you must buy the supplement that can help you achieve your bodybuilding goals. If you choose the wrong supplement, it will not work. Now, here are the hottest, in-vogue bodybuilding supplements that must be considered for legitimate bodybuilding needs.

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Creatine

Creatine is primarily used to beef up on muscle mass and to increase strength. But creatine has other benefits too; it wards off tiredness, combats muscle atrophy (muscle waste), decreases cholesterol and boosts metabolism, helping your body to burn fat faster.

Nitric Oxide

Nitric oxide is another important bodybuilding supplement that helps in delivering nutrients to muscle cells by increasing blood circulation. In other words, nitric oxide helps build muscular mass. More muscular mass then helps develop weight-lifting capacities. Apart from this primary benefit, this supplement also helps control blood pressure and boosts the immune system. Many bodybuilders claim that it also increases their urge to make love.

Proteins

Proteins are one of the most essential part of a bodybuilder's diet. There is no substitute for them when it comes to building muscles and body mass. Proteins are amino acids that can help build a muscular body and help maintain it. Experts recommend that if proteins are to be effective bodybuilding agents, they must be taken in conjunction with carbohydrates. Protein made from whey is considered as one of the most effective bodybuilding protein.

Glutamine

Glutamine is another amino acid that is fast becoming a favorite with bodybuilders and even celebrities. It helps rebuild and repair the tissues after a strenuous workout, provides the strength and stamina that is so much needed by bodybuilders, and also boosts the immune system. It also keeps the body hydrated and balances the pH value of the blood. It is because of all these reasons that glutamine is so much in demand today.

Finally, the majority of the best legal bodybuilding supplements are reviewed frequently by fitness magazines and also by professional bodybuilders. If you are considering taking these supplements, then reading opinions and reviews published in these magazines will do you a whole lot of good. You will be able to figure out which supplement will work best for you and then can go on to develop a brand new muscular body that you can proudly flaunt.

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More info:

At http://bodybuildingwiz.com discover more about the best legal bodybuilding supplements the most effective bodybuilding/ weight training programs and discount bodybuilding supplements
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tags: bodybuilding, workout program, muscle building, gym, exercise machine

Bodybuilding Cardio Secrets - How To Get Shredded Fast!

-written by Dane Fletcher


As advanced bodybuilders approach a bodybuilding competition, cardio becomes more and more important. While there are always those blessed with spectacular genetics that don't need to do any cardio, they are few and far between. The rest of us require 30 to 90 minutes, 5 or 6 days per week, in order to shed enough body fat for our muscles to look their best onstage. Calories can only be dropped so far if you wish to retain muscle mass. Supplements such as ECA (ephedrine/caffeine/aspirin stacks) help as well. But when it comes down to it, cardio is what sheds the body fat.

Cardio should be completed first thing in the morning, for up to 45 minutes. Doing it BEFORE eating any food will ensure the body uses stored body fat, not food in the body, for energy. Cardio should be performed at a moderate rate, limited to 70% heart rate capacity at the very highest. The bodybuilders should do up to 45 minutes of cardio maximum. After that, the body begins using muscle stores for energy, and the exercise quickly becomes very counterproductive. Remember - when the clock hits 45 minutes, walk away from the machine!

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For those with slower metabolisms and higher bodyweights, a second round of cardio training might be required in the afternoon or evening, directly following training. This cardio session can last up to one hour. As it is done upon the completion of weight training, the body has likely utilized any food present during the weight training session. At this point, as no food is available, the body will use stored body fat for energy during this cardio session.

Advanced bodybuilders often engage in split weight training session as well. For example, the bodybuilder will train chest in the AM, then triceps in the PM. This kind of training allows the athlete to better isolate body parts and give each body part a better workout. At the same time, however, it does interfere with multiple cardio sessions. It's very hard for the body to recover from two weight sessions and two cardio sessions in the same day. Bodybuilders in pre-contest mode would be best served by limiting weight-training sessions to one daily, when engaging in multiple daily cardio sessions.

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About the Author:

Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit http://www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.
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tags: bodybuilding, workout program, muscle building, gym, exercise machine

Losing weight by copying others! A unique way to health and fitness

-written by Steven Johnson


Modeling is when you find people who have the skills, knowledge or results you want and you simply copy-cat their methods, allowing you to duplicate their results as fast as humanly possible. Modeling gives you an unfair advantage that speeds up your rate of progress and slices years off your learning curve.

Modeling is the secret that's been used to "reverse engineer" the intelligence strategies of Albert Einstein, the creativity strategies of Walt Disney, the musical strategies of virtuoso violinists, the persuasion strategies of star salespeople, the investment strategies of financial geniuses, the leadership strategies of winning coaches and the medal winning strategies of elite athletes.

John Berson says, "Why not use modeling to uncover and duplicate the health and fitness strategies of men and women who conquered aging and disease?"

The idea of "modeling health & fitness" made all the sense in the world to John.

But John also realized that the key would be finding the right role models... They say that if you follow the herd, you'll have to step in a lot of manure!

John searched for people who already had what he wanted, so he didn't have to re-invent the wheel, but could simply "copy and paste" what they did.

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John looked for some role models just for inspiration... He looked for other role models who had health problems like him but overcame them... And--because the BIG 4-0 was creeping up on him soon--he also looked for role models who achieved fitness excellence and maintained it over time, regardless of how old they were.

His lucky break came when he stumbled onto the work of Clarence Bass, author of "Lean For Life" and the "Ripped" book series and Dr. Richard Winett, author of "Ageless Athletes" and founder of "Master Trainer" magazine.

Here were two guys who knew how to maintain tremendous fitness and super low body fat at over 50 years of age. Clarence was tested at the Cooper Clinic in Texas with 2% body fat when he was 56 years old! Dr. Winett achieved 5% body fat and a 27½ inch waist at age 52!

Obviously, these guys knew something that he didn't...(but soon would learn).

As his search continued, he fell in love with the amazing stories (and physiques) of former Mr. Universe, Dave Draper, and former Mr. Olympia, Frank Zane. These men were bodybuilding legends in the 1960's & 1970's but, more impressively, they maintain unbelievable physiques today--in their 60s!

He was also influenced by fitness icon Shawn Phillips, trainer extraordinaire Roger Applewhite, the Fat Burning Diet Guru, Jay Robb, and Tom Venuto of "Burn The Fat" fame-- now his business partner. His role models were becoming his friends, and he quickly learned how heavily influenced they are by the company they keep.

But most important of all... He want to stress to you that my modeling research was NOT based on reading or mere observation, but on sleeves rolled up, down in the trenches, up close and personal work with many of these people... and exhaustive hours of interviewing with many others.

He doubt that anyone has had as much opportunity as he has had for close observation of dozens of OVER-40 Fitness success stories--in the gym as well as in their natural habitats and everyday lives. His "insider access" allowed him a stunning peek inside their heads to find out how they think and inside their kitchens and gyms to understand how they eat and train.

He discovered that every successful person had certain things in common. These commonalities are crucial, vitally important, profoundly significant, and when you understand them, can be quickly and easily duplicated and installed in you.

But mere imitation is not enough, and because of the genetic individuality factor, it can sometimes even be the cause of failure...

There was still ONE LITTLE "MISSING LINK"...

Bruce Lee, the legendary martial artist who created his own fighting arts system, once said, "Research, absorb what is useful, reject what is useless, and add what is specifically your own."

Lee provided the missing link: Customization! I put the "common denominators" together to create a "MASTER MIND MODEL", and then customized by adding what was uniquely mine... Visit http://www.stayslimover40.com

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About the Author:

I am happy a member of "slim over 40" club. For more information please visit My weblog http://steven-healthproducts.blogspot.com/ You can also visit John's websit : http://www.stayslimover40.com
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tags: bodybuilding, workout program, muscle building, gym, exercise machine

Gain Muscle Tips - How to Gain Weight Fast

-written by JD


Gain Muscle Tips - How to Gain Weight Fast

Your genetic information determines the way you are and the way your body responds to any stimuli. So this is the reason why some people can't change their skinny body? How to Gain Weight? Is this even impossible?

As a genetics student and a bodybuilding lover and personal trainer I've been reading and doing research in order to find the adequate stimuli that can generate a response from the body and overcome the genetic barrier of muscle growth.

There is a lot of information, I know, but here I have chosen some Gain Muscle Tips that I've found and I hope this will help some of you skinny hardgainers out there who are unhappy with your bodies.

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Calories and diet:

The faster your metabolism, the more difficult it is to gain muscle or fat.

If you consume more calories than you burn each day, you will gain weight fast.

To gain muscle your caloric intake should be equal to about 15 - 18 times your body weight.

Some types of calories are not equal to others for gaining muscle

Increase your fat intake instead of your daily carbs Always eat high quality protein.

Most of the vegetable protein you eat will not be used to build muscle.

Eat several times in a day in order to gain weight fast .

You don't need a lot of expensive supplements to build muscle

Not supplement would work if you are not training and dieting correctly.

If you want to gain muscle, you must make sure that you are not deficient in any vitamin, mineral or trace element that your body needs.

Training Techniques to successfully gain muscle mass:

Use heavy weights

Use Free weight and not machines

Use compound exercises

Increase your workout load in small increments systematically in order to build muscle.

You must avoid overtraining, don't train to often.

While training for mass gain you should not do cardio.

Trust me this Gain Muscle Tips are going to help you, if you consider the information to general and have some questions please feel free to send me an email (jdjdaccount@gmail.com) where we can discuss your situation.

I have never receive a dollar for a client, in the last several years I only have trained and guided friends who ask me for help, this is one of my hobbies, so I'll be please helping you too.

If you are looking for a detailed and complete Gain Muscle program be very careful, there are a lot out there offering the holy miracle to muscle gain, I can tell you there is no such magic formula. The muscle grow process is very complex and there are a lot of factors involved and most part of the information out there is promoting the wrong factors.

If you want to find more Gain Muscle Tips and also obtain a complete detailed system which considers a lot of important factor that will help you Gain Weight Fast check this out. Always is important to look for well supported information with some guarantee.

This Gain Muscle system is 100% Guaranteed. If you are interested Click here

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tags: bodybuilding, workout program, muscle building, gym, exercise machine

Bodybuilding Workouts Guide

-written by Phoebe Chin


There are dozens of fitness programs and bodybuilding routines advertised every day in the newspapers, but how would you know which suits you the best. How would you select the right fitness program for building your body?

Lets see, how you can select the best with most effective body- building workouts that will yield more result and tone up your body to look dashing and fit as a fiddle.

Body building workouts with sound scientific research involves lot of muscle strengthening exercises, which increases the muscles strength, maintains the integrity of the bones, and also improves your body balance, mobility and coordination.

Training with weights helps reduce the signs and symptoms of many chronic diseases and there are programs and theories that can help towards bodybuilding to keep you trimmed and avoid infection of any kind.

Determine your goals before you begin your bodybuilding routine. This will guide you to plan and guarantee best results. To achieve success in bodybuilding takes a long time. Some pay attention to every minute details for goal-oriented techniques and results. Others opt for simple and easy strength training workouts depending on the individuals.

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The big plus decision for strength training is to select three days a week workout regime.

Sometimes, strength training or body building workouts don't work on time schedule; therefore every workout should increase the intensity from your previous workout. As intensity increases your body workouts could be spaced.

There are basically two types of workouts and they are:

Anaerobic workout - This is one of the finest weight training workouts and its far superior to any other type of exercise as it increases your metabolism and burns your fat thus giving your body a sculpted look.

Aerobic workout- This workout generally focuses on burning out fat and is a good addition to weight-training program. Aerobics should never be used as a substitute for weight training. You can start aerobic workouts from home or at a gym. Once you've learned the basic of aerobics you can take it to the park and begin your workout there.

Nutrition- Training and nutrition go hand in hand and as long as you workout, you can eat anything. But this concept or myth is wrong as you should always eat nutritious and well-balanced food and ignore junk food.

Rest- Sleep well, so that your body runs efficiently and as a bonus you will lose fats and help build muscles. Your mind and body is one or is in harmony with each other. If you mind is stressed and tired your body won't be able to grow as effectively. So sleeping regularly and for at least 6 hours a day is recommended.

Supplements- if you need to make your workout more efficient, then you might need supplements because today some foods are so processed that they lack vitamins and minerals which body needs to gain maximum efficiency. Be wary that not all supplements are good for your body so make sure you talk with your local nutritionist before taking any supplements.

Basically determination and consistency is the key to successful bodybuilding.

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more info:

Bodybuilding workouts can be tough however with the right mindset and guidelines you can achieve your perfect body fast. Find out more about the Muscle Gain Truth at UPickReviews.
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tags: bodybuilding, workout program, muscle building, gym, exercise machine

Body Building Tips for Teens

-written by Al Short

Copyright (c) 2008

Teenage body builders are becoming more and more common. And why not? Getting ripped is a great way to improve your self-esteem, get the respect of your peers, attract the girls (a big motivator for most teenage guys) and give you a healthy interest. It's also a good way to find an older man to mentor you in more than just body building. And besides, if you're considering a career that involves a lot of muscular strength, having a good set of muscles will count in your favour at the interview and help you in your job. I'm not just talking pro bodybuilding or sport as a career, either. Military, police, firefighting, construction, forestry, security and agriculture are all career areas where the muscular strength and mental discipline developed by teen body building will all be a real asset (and even if you want to be a teacher, body building can help. Wouldn't you have had some serious respect for a teacher who had body builder muscles?). The teen years have some advantages when it comes to body building. During this stage of life, your male hormones (androgen and testosterone) are at a naturally high level like they will be at no other stage in your life. What's more, your HGH (human growth hormone) levels are also peaking right now. Older bodybuilders have to take supplements to get the levels you already have. Your body wants to pack on muscle as you transition from being a boy to being a man, so let your instincts rip and get ripped! Top tips
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Don't take steroids

They are illegal and will do your body serious damage. You will get caught. Period. Eat well. You've heard your mom bang on about "eat up your meat/greens/potatoes to grow big and strong" when you were little. She's right. To build big, powerful muscles, you will need to eat right. Avoid takeout foods and eat plenty of good food ' complex carbs like wholemeal and potatoes (and popcorn), lean protein, fresh fruit and veggies. During the teen years, you will naturally crave proteins, so maybe consider protein supplements so you don't eat the cupboards bare every day. A-Z Nutrition has a range of protein supplements like shakes and bars at low prices that will suit a teen's budget ' you'll be better spending your money here than at fast food outlets. Just hide them from your little sister ' they taste great!

Balanced workouts

At your age, focussing on just one body part per workout is a bad idea. You can put some serious strain on your bones and joints that you will regret in later years. Go for whole body workouts at this stage. You won't be a teen for long ' the "chest on Monday, back on Wednesday, legs on Friday" type of workout is for when you're out of this initial stage.

Aerobics

Yes, you will see the older body builders standing around and resting in between sets and exercises. However, you can overdo the rest times. It is important to boost your cardiovascular fitness as well as your strength, as this increases stamina and bloodflow. As you are doing a whole body workout at your age, you should do some cardio daily. Try running or cycling, or use some of the cardio-type machines at the gym. Supplements. You will not need any of the dietary supplements designed to raise your testosterone level or HGH levels, as these are already at a peak at levels that the older guys envy. The one exception to this one is the zinc products, as zinc helps with skin problems such as acne as well as overall health. Stick to basics such as multivitamins and protein supplements. Coaching

A good coach will show you how to lift right so you don't injure yourself. He/she will also be there with good advice regarding diet and nutrition, exercise plans and other tips. If you absolutely can't afford a pro coach, then find an older guy at the gym who looks like a serious bodybuilder to act as your mentor. He'll be flattered, so don't be shy.

Stretch

You will need to be flexible and you will need to warm up your muscles before doing weights or any exercise. Do plenty ' this is one exercise you can't overdo.

First things first

Before you start pumping iron, pump yourself. Start off with push ups, chin ups and dips before moving onto the metal. What's more you can do these anywhere and they're a good way to impress your buddies at school.

Time

Your workouts should be less than an hour. At your stage of development, an intense workout should be over in 20-30 minutes. If you are not exhausted by this stage, then you are not working out intensively enough. Go all the way. When using weights, aim to use the full range of motion. You may see more advanced bodybuilders using only a half range occasionally, but this is for advanced strength training only. Teens need to be able to work all their muscles, ligaments, joints and bones throughout the entire movement. So no cheating or excuses.

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tags: bodybuilding, workout program, muscle building, gym, exercise machine

Hair Removal Tips For Bodybuilders

-written by Sutikno Slamet


One of the most time consuming and frustrating parts of bodybuilding is not building muscles, it's removing unwanted hair.

For any competing bodybuilder, hair removal is a must but it's also growing in popularity among casual bodybuilders.

Before looking at recommendations for specific body areas it should be stated that laser hair removal or electrolysis are regarded as the only permanent hair removal methods.

Although the most effective, they are also the most expensive! For full information on laser hair removal and electrolysis, visit this Laser Research Library here: http://www.bodycare-tips.blogspot.com

Here is checklist of body areas and recommended hair removal methods for each:

Upper Lip, Chin, Mustache and Beard Men: Shaving. Women: Waxing or sugaring.

Back of Neck Men: Shaving, clipping. Women: Waxing or sugaring

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Chest Waxing, shaving, depilatories. CAUTION: Some find the shaving option unacceptable due to the irritation it causes when stubble reappears shortly afterwards. There can also be an acute problem with ingrown hairs in some cases. Once the shaving option is taken for chest hair removal it will need to be done regularly.

Nipples Tweezing. Stretch the skin slightly, grip the hair close to the root, and pull gently, firmly and evenly. Yanking the hair may cause it to break off thus increasing the risk of ingrown hair.

Shoulders, Back, Arms, Hands, Tummy Waxing, sugaring, depilatories. Waxing or Sugaring is the best method for all these areas. Taking a shower directly after waxing the back helps eliminate the possibility of acne breakouts and skin redness.

Underarms Shaving is safe in this area. Hair under the arm grows in all directions so a side to side stroke as well as up and down strokes may be necessary to catch all the hairs. Do not apply deodorants or antiperspirants right after shaving as this can cause acute irritation and soreness. Waxing or sugaring are also safe. Do not use depilatories to avoid the risk of chemical burns on the sensitive skin in this area. After the skin in this area has become accustomed to shaving, applying a thin layer of Vaseline petroleum jelly instead of a shaving foam or gel will give a really close shave.

Pubic Area and Bikini Line If the hair is long it can be cut down with scissors. Then use a waxing or sugaring solution. Careful shaving is also possible.

Genitals - Male Hair growing on the shaft of the penis and on the testicles can be removed by shaving using a new wet razor. Great care is needed to avoid cuts.

Genitals - Female Waxing or sugaring is generally best. Shaving will only cause stubble to appear after a few days and it may cause skin irritation and painful bumps.

Anus and Perineum The Perineum is the area of skin rich in nerve endings located below the anus. In men it extends to the base of the testicles, in women to the vaginal opening. The anus is a mucous membrane. Depilatories should not be used as they can result in serious damage. Shaving produces stubble which may cause irritation as the sides chafe and rub together. Waxing or sugaring are the best methods.

Legs, Feet, Toes Shaving the legs is popular but the hair grows back after a short time. Waxing or sugaring are preferred although you have to wait until there is about a quarter of an inch of growth.

Recommendation: Hair inhibitors can increase the effectiveness of all the methods mentioned above (with the exception of depilatories). By significantly reducing hair growth hair removal sessions become less frequent. Click here for details: http://www.bodycare-tips.blogspot.com

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For more information about hair care at : http://www.bodycare-tips.blogspot.com

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tags: bodybuilding, workout program, muscle building, gym, exercise machine

Bodybuilding Enthusiasts - Are You At Risk With These Social Habits?

-written by Kevin Dillon


Enhancing your bodybuilding success can be approached from a negative standpoint as they can lay the foundation for positive growth. For many years, I have been employed as a medical transcriber. Time and time again, doctors advise patients to abstain from certain habits in order to be healthy. Likewise, there are social habits that you should refrain from if you want to be healthy and achieve bodybuilding success. The following "THOU SHALT NOTS" sound simple, but the truth is that many bodybuilders lack the stamina and willpower to abide by them. Are you at risk?

1. THOU SHALT NOT SMOKE

Compliance with this seems to be the hardest for many people to achieve. My favorite approach to smoking cessation is the advice I have heard many times given to patients from Joel H. Rainer, M.D., F.A.C.C. of the Heart Health Center in Florence, Alabama. He strongly urges patients to "stop smoking immediately, completely, and permanently."

Another option is prescription smoking cessation aids. One of the newer treatments is called "Chantix" which is a nicotinic Acetylcholine receptor agonist, and is marketed by Pfizer. This is in tablet form, but there are other treatments listed in the current Physician's Desk Reference Monthly Prescribing Guide in the form of patch or injection.

2. THOU SHALT NOT IMBIBE ALCOHOL TO EXCESS

The number that alcohol can do on your liver's ability to function is one thing, but it also can have a devastating effect on your brain cells and your sexual performance. On top of that, it can make you look like a real clod on the social scene...and potentially get you in trouble with the law. When I used to work at the YMCA, a fellow employee of mine was in charge of assigning tasks to people on community service release for DUI violations. They were punished with having to do yucky chores like cleaning public toilets. If you must drink, have a hemp protein shake or some Gatorade.

3. THOU SHALT NOT USE STEROIDS

The cosmetic benefits achieved are fake and will soon fade. To use these substances is a waste of time and money. It will get you de-medaled from the Olympics. It will shrink your testicles and can ruin your life. The human body was not made to use anabolic steroids. The human body was made to do natural bodybuilding.

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4. THOU SHALT NOT OVER-SALT THY FOOD

This may cause fluid retention (edema), and will prevent that "ripped" and "cut" appearance.

5. THOU SHALT NOT CURSE OR SWEAR IN THE GYM

Use of profanity is a telltale sign of an illiterate who has not adequate vocabulary to express himself forcefully. A foul mouth on a chiseled physique is like bird faeces on a new tuxedo!

6. THOU SHALT NOT BELITTLE OTHERS WHO ARE DOING THEIR BEST

Blowing out another man's candle won't make yours shine any brighter. Don't use your size and strength to intimidate other people unless you are protecting someone from a bully. I once saw a big muscular guy in a tank top in an ice cream parlor leaning all over the counter to flex his triceps. While doing so, he was being needlessly indecisive about requesting a flavor of ice cream, frustrating the elderly gentleman clerk almost to the point of harassment. People like that do not deserve respect in the gym or in society.

7. THOU SHALT NOT FORGET THAT HUMILITY IS GREATNESS

If you are bigger and stronger, you should be thankful and helpful. A man blessed with a healthy body must remember that in many places people are starving for lack of nutrition, dying from disease, or unable to better themselves because of living in an impoverished place or because of persecution from a government.

8. THOU SHALT NOT FORGET THE BREVITY OF LIFE

I saw a bodybuilding movie many years ago entitled "Stay Hungry." In one scene, a man asked another guy, "What happens to bodybuilders when they get old?" The tart reply has remained with me to this day. The guy said matter-of-factly: "They die."

Copyright 2008
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About the Author:

If you want to join Kevin Dillon and experience some freaky growth naturally, then go to: www.freakygrowth.com - You'll learn more about bodybuilding, natural bodybuilding training, bodybuilding, cutting-edge bodybuilding diets and powerful supplement stacks.
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tags: bodybuilding, workout program, muscle building, gym, exercise machine

The Mirror Is Your Best Friend For Natural Bodybuilding

-written by Kevin Dillon


For natural bodybuilding, the mirror in the weight room tells the truth...and he won't let you forget it! If you don't like what you see in the mirror, it isn't the mirror's fault. A friend will make you aware of your faults but put up with you anyway. A mirror will make you aware of the flaws in your physique, and you should pay attention to him, because he is not swayed by public opinion. He just reflects things the way they are.

The first thing the mirror can help you change is your attitude. Look at your face! If it is not smiling, take a deep breath. Practice lip curls on each corner of the mouth. Simultaneously and bilaterally, with the help of the cheek muscles lift your lip corners upward, imagining that you are trying to touch the right lip corner to the outside corner of the right eye and the left lip corner to the outside corner of the left eye. The muscle around the lips that helps you say "Oh!" is called the orbicularis orbis. Once you have learned the proper technique for performing lip attitude adjustments, you can say, "Oh! That was easy!" and then you can smile, stand back from the mirror, and look at the remarkable change your workout has accomplished in your appearance. Learning this technique is much more difficult for some guys than others, but in this case, attitude is 99% and effort only 1%.

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Other adjustments are not quite so easy. Position yourself where you can see the full length of your body--first from a frontal position, and then from the side. Get a general mental picture of your overall appearance. If the first thing you see is fat, then you need to work on weight reduction. Lots of people pay big bucks to hear a doctor say they need to diet and exercise (I know this is true, because I type patients' office visit notes for doctors, and this happens regularly)! If you look skinny, then look for articles by reputable writers on smart weight gain plans. Visit your mirror friend regularly for a truthful update on your natural bodybuilding progress.

What does a natural bodybuilding judge do when the remaining two guys in a posedown are standing there side by side, one with a better build from the waist up and the other with a better physique from the waist down? How does he decide? The mirror will tell you what should be the location of your focus of effort. The mirror is a good pal when it comes to performing tricep pushdowns. Stand with your left side facing the mirror, and turn your face to the left. Use the mirror to ensure that each time you perform a repetition that you are using correct form and holding your elbows still. Repeat the process for the right side.

The same is true with incline presses. Use the mirror to make certain your body is symmetrically aligned with the bench and the weights. Symmetry is achieved when corresponding muscles on each side of the body are exercised equally. The mirror lets you know if one side of your body is doing more work. It will also tell you if you are cheating. I cannot pay the mirror to show what he can't see. What I see in the mirror most surely looks like me. When you are true to yourself and the mirror, you will get better results with natural bodybuilding.

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About the Author:

Kevin Dillon is a serious bodybuilder who has built muscle fast using the natural bodybuilding training system, Freaky Big Naturally. Get a FR-EE shocking Insider Report on Natural BodyBuilding, a Muscle-Primer Program and more at http://natural-bodybuilding.freakygrowth.com.
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tags: bodybuilding, workout program, muscle building, gym, exercise machine

Bodybuilding Facts: Before and After Photo's, The Truth

-written by Steve R. Robbins


Have you ever seen the site's with the amazing photos of the complete body transformation? Of course you have. Believe it or not, 99% of them are true and legitimate before and after photos. And the transformations are amazing indeed. Here is what they don't show you.

Muscle building and fat loss goals are things to be taken seriously. They can be the literal difference between life and death for some people. The decision to change one's physical appearance is a huge one, something to not be taken lightly. It is life changing to go from an overweight out of shape person to a fit, lean, well built specimen. Every aspect of your life improves, from the obvious physical changes to the less obvious boost in self confidence and elevated feeling of self worth. And the even less obvious way in which every one around you treats you, especially the people who don't know you and make their initial judgments on how you look and carry yourself.

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The person that makes the decision to "change" is like anyone would be, looking for the easiest and fastest route to their desired destination. So it's obvious that ads and programs will promote how easy and fast you can go from this to that. And a picture is worth a 1000 words. Actually, two pictures. The before and after.

I said before that 99% of theses shots are legit, and they are. And the photo's are not doctored or altered, in most cases. It is the same person's head on their body in both shots. But if you look at any of these very closely, you will notice that the people always look a little different, in the face especially. The hair will almost always be a different style, length and sometimes even color. Why? It is so you don't notice as easily what enabled the real "transformation" to occur.

The passage of a LOT OF TIME.

Not the 8 week, 30 day, 60 day, 12 week, ripped, cut, chiseled, huge, massive, muscle bound time frame they are promising. If you're 100 lbs overweight you can drop 30-40 fairly quickly. Or, if you've never lifted before, you can gain 5-10 lbs of muscle fairly easily. And you can do THAT in 8 weeks or so. But you will NOT go from 20% body fat to under 9% (where you MUST be for abs to show), or go from being a 90 lb weakling to a middle linebacker physique in 8 weeks. You also won't do it in 8 MONTHS, unless you quit your job, hire a trainer and a chef and happen to be 18-22 years old.

Anything that makes as much difference in your life as a "body transformation" will, will not come easy or quick. But it will be worth it. I just came back from 3 weeks in south Florida, hanging on the beaches everyday. I saw no "after" photos walking around. None at all. One of the major reasons for that is because people buy into the hype and when it doesn't happen as promised they quit, or they don't believe the hype and never get to know that it is possible to accomplish what they see in the photos, just not in 8 weeks. Simply realize that a lean well built body is about a life style. You don't change that overnight.

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About the Author:

Steve R. Robbins is a life long fitness enthusiast. He has the distinction of being in the select group who can say they ran a marathon and bench pressed twice their weight on the same day. At the age of 50. He is a regular contributer to www.MuscleandHealth.org
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tags: bodybuilding, workout program, muscle building, gym, exercise machine