Body Building Tips on How to Build Muscle

If you want to learn how to build muscle in order to have a great body, there are some basic precautions you should take to get the best results and avoid injury.

Here are the top ten body building tips for your workout.


1. Lift Heavier - Weight lifting helps increase muscle mass, and heavier weights do more. Lifting weights that are overly light for your workout reduces its effectiveness and is better for people who want to stick to toning.

2. Use The Right Technique - Weight lifting is pointless if you're using poor technique. Doing your weight lifting routine incorrectly could also result in some serious injuries if you're using large weights. Make sure you have the right technique and take your time to get the best results.

3. Take It Slow - While repetitions can get boring fast, don't fall prey to the temptation to rush through, the way most people do. Taking your time and doing each lift steadily and slowly will give you the opportunity to build a lot of mass very quickly.

4. Do The Right Number Of Sets And Reps - If you're working on your body building, you should never skip sets or cut your repetitions short. That'll reduce your workout's effectiveness. On the other hand, you should avoid doing too many sets to try to speed things up. Don't go overboard, or you'll get an injury.

5. Train Intensely- Make sure your sessions are all intense. While following your workout and doing the right number of sets and reps is important, there's no point in stopping at seven reps if you're able to do ten without a problem. Work hard at every set, doing as many as you can while still retaining good technique.

6. Limit Cardio - Keep cardio sessions to a minimum, since they burn calories you'll need to build muscle. Too much cardio will cause you to lose weight, not gain muscle mass.

7. Keep Hydration Levels High - Water is extremely important if you're body building, as well. Make sure to drink a lot of water daily to keep yourself hydrated and flush toxins out of your body. It'll also help you increase the body's circulation.

8. Build By Section - It is not a good idea to do a workout for your whole body all on the same day. Instead, try to focus on different areas on different days. Work your shoulders and arms one day, and your legs another. That allows muscles to recover between workouts and gives you the maximum benefit from your lifting.

9. What To Eat - Keep track of what you're eating to be sure you're taking in foods that promote the growth of muscle. Look for healthy foods that are high in carbohydrates, like rice, potatoes, oats, bananas and apples. They supply the energy you need to keep a high intensity workout going.

Lean proteins, including fish and chicken, are also excellent for building muscle. One popular choice is tuna, since it's low in fat and carbohydrates, costs very little, and has a lot of protein. It's great for any body building plan.

10. Get Enough Sleep - Building muscle requires you to let your body recover after a workout. That means resting and getting plenty of sleep so you'll get your strength back before your next workout.

Great Nutritional Advice for Excellent Bodybuilding Results

By Neal Gold

"Put down the tablets", that is the first thing any serious physical fitness trainer will say today. The bodybuilding supplement sector is a multi-million dollar industry. It generates big revenues on the sales of its products and hence can afford to invest millions of dollars in marketing. Don't be deceived into thinking that a supplement could do miracles for you. The supplements are typically substances which you find in food and which have actually been dehydrated and packaged by these companies. If you look at the cost per kilo of this "food" you will discover it's much cheaper to simply eat fresh and organic foods. There are also drugs readily available that promise to make your muscles grow at amazing rates however these go against the viewpoint of natural bodybuilding. In the 80's a lot of individuals suffered serious side-effects from doin this and it isn't recommended.


What you ought to be doing is consuming properly and drinking a lot of water. Muscle tissue is composed of 70 % water. A shortage in water could damage the muscle tissue. Water is part of numerous biological processes, including muscle building and fat burning, and so it is truly essential to consume a minimum of two liters of water a day, specifically after a training session.

You ought to be consuming five to six complete bodybuilding meals a day. From these meals, one needs to be had before going to bed or during the night. You ought to eat a full course meal approximately 90 minutes earlier going into training and drinking a protein shake within 60 minute after training.

You should calculate exactly what your RDCA (required daily calorie allowance) is. This can be done with the assistance of a personal fitness instructor or by going on the internet and figuring out what the calorie consumption is for all the exercise you undertake during an average 24 hour period. Calorie consumption is greater for tall individuals with a heavy build so be certain to take this into account. Age and type of metabolism are also elements which need to be taken into account. Once you have calculated the number of hours you spend sleeping, sitting, walking and training you will know how many calories you need to consume day-to-day. Add 500 calories to these to allow for optimum muscle growth.

If you usually tend to be skinny you should have a higher percentage of fat and less protein and of you have a tendency to put on fat, you need to consume less fat and more protein. The percentages for skinny individuals usually are: 25 % protein, 50 % carbs and 25 % fat. The portions for overweight individuals normally are: 35 % protein, 45 % carbs and 20 % fat.

The other half takes place at the dining table if half of the muscle building activity happens in the fitness center. Follow our eating recommendations and you will see the outcome.

Great Nutritional Advice for Excellent Bodybuilding Results

By Neal Gold

"Put down the tablets", that is the first thing any serious physical fitness trainer will say today. The bodybuilding supplement sector is a multi-million dollar industry. It generates big revenues on the sales of its products and hence can afford to invest millions of dollars in marketing. Don't be deceived into thinking that a supplement could do miracles for you. The supplements are typically substances which you find in food and which have actually been dehydrated and packaged by these companies. If you look at the cost per kilo of this "food" you will discover it's much cheaper to simply eat fresh and organic foods. There are also drugs readily available that promise to make your muscles grow at amazing rates however these go against the viewpoint of natural bodybuilding. In the 80's a lot of individuals suffered serious side-effects from doin this and it isn't recommended.


What you ought to be doing is consuming properly and drinking a lot of water. Muscle tissue is composed of 70 % water. A shortage in water could damage the muscle tissue. Water is part of numerous biological processes, including muscle building and fat burning, and so it is truly essential to consume a minimum of two liters of water a day, specifically after a training session.

You ought to be consuming five to six complete bodybuilding meals a day. From these meals, one needs to be had before going to bed or during the night. You ought to eat a full course meal approximately 90 minutes earlier going into training and drinking a protein shake within 60 minute after training.

You should calculate exactly what your RDCA (required daily calorie allowance) is. This can be done with the assistance of a personal fitness instructor or by going on the internet and figuring out what the calorie consumption is for all the exercise you undertake during an average 24 hour period. Calorie consumption is greater for tall individuals with a heavy build so be certain to take this into account. Age and type of metabolism are also elements which need to be taken into account. Once you have calculated the number of hours you spend sleeping, sitting, walking and training you will know how many calories you need to consume day-to-day. Add 500 calories to these to allow for optimum muscle growth.

If you usually tend to be skinny you should have a higher percentage of fat and less protein and of you have a tendency to put on fat, you need to consume less fat and more protein. The percentages for skinny individuals usually are: 25 % protein, 50 % carbs and 25 % fat. The portions for overweight individuals normally are: 35 % protein, 45 % carbs and 20 % fat.

The other half takes place at the dining table if half of the muscle building activity happens in the fitness center. Follow our eating recommendations and you will see the outcome.




About the Author:
We are an on-line company that is enthusiastic about natural bodybuilding. For costumer evaluated body building techniques and safe meal supplements visit us at howtobuildmusclefaster.co.za.

Great Weight Training Exercises You Can Use Today

By Emmanuel Palmer

Gym memberships are comprised mainly by two very different groups of people: those who want to trim down, and those who want to bulk up. If you want to lose the excess pounds, you'll be put on a low-calorie and high-cardio program. To build bigger muscle however, you will go the opposite direction and increase calorie intake while undergoing a physically demanding weight training exercises aimed to get you that colossal physique.


Let us focus on muscle building for this particular article. You will need to gain a significant amount of muscle mass and one way to accomplish this is to perform high intensity training for 45 to 75 minutes. Relegate cardiovascular exercises to either once ever week or two. Make the most out of every session by taking only 90 second breaks in between sets.

There are many fancy machines and trendy exercises out there but usually it's the simpler ones that prove most effective. For instance, the squats are still the best exercise you can do for your legs. Slightly shift your position and you can emphasize specific areas of your leg. Add to this by including lunges and calf raises.

There are differing opinions between bodybuilders regarding the most effective chest exercises one can use. The bench press is the standard exercise to get that massive chest going for you. However, a lot of people claim that the mobility of performing dumbbell flyes and pullovers work better than the bench press. The right or wrong answer ultimately rests on the individual. If you see that your body responds better to one method, then go for that. What is important is that your body is challenged to do better, and you can do this by varying the weights, reps/sets and drills of your program every few weeks.

For guns as big as a wrestler's, do strong bench dips and bicep curls. Use high weights and increase them even more as you progress. You will notice the difference soon enough. Your arms will feel the strain the days after your training; and if they are still sore, do not exercise them yet. Over training the muscles will do you more harm than good in the long run.

Work your back muscles by doing pull ups and your shoulders with the military press. There are many more exercises you can use for these muscle groups but these count as among the most effective. Switch up the drills every two to six weeks for the most productivity. Again, you need to push your body consistently to get the most out of your weight training exercises.

Strong cardiovascular training is not advised for those who wish to gain weight and add bulk to their frame. Even so, make it a point to take time out for light aerobic exercises or sports regularly. While your goal is not to burn calories, your heart will be better for the cardio exercises you put in.

And finally, give your weight training exercises a boost by performing your best every single time. Sure, you can rush through your drills in poor form and lackluster energy but expect corresponding results. Go into it strong. You will not only get to build bigger muscle-you will get the satisfaction of a job well done.



About the Author:
Emmanuel Palmer enjoys creating effective programs that build bigger muscle. Get your best physique now by making use of Weight Training Exercises you can get on this site for free.