Build muscle

Step 1 – Build Muscle And Burn Fat

The basics which you need to know to build muscle and burn fat effectively are cardio exercises and resistance training, which more often than not involves lifting weights at a home gym or local one. Weight lifting is excellent for your muscles, giving them more strength, and improving their efficiency. The weight lifting will then bulk up the muscles with extra size, and the cardio burns off excess fat, and gives your heart a stimulating workout.

Step 2 – Build Muscle And Burn Fat

Once you have developed a settled exercise program with both cardio and resistance training, the most effective way to build muscle and burn fat as quickly as possible is to cut the rest periods in between exercises right down. This makes your gym work a lot more strenuous, and you need to be very careful. Provided you stay within your limits, your muscles will benefit enormously from working at the point of exhaustion.

Step 3 – Build Muscle And Burn Fat

One often overlooked, but extremely important, factor in the efficacy of your workouts is your diet. Learning which foods to eat at any given stage is a vital factor in being able to build muscle and burn fat. Very few bodybuilders really know how to do this. Muscles need protein to rebuild themselves after a strenuous workout, so take in protein food as soon as you can. Try it for a month, and see what happens. Try it with low fat protein such as tuna or chicken, and you should be pleased with the results and the shape of your body.

Step 4 – Build Muscle And Burn Fat

Make sure the weights you lift are right. Whereas most people will tell you to make sure you are not lifting too much weight, and that is indeed sound’s as an advice, you also need to know that there are more people in gyms under lifting than over lifting. Many weightlifters struggle to see gains because they are not lifting enough weight to work the muscles. A weight which you can only manage to lift for 6 to 8 reps is ideal to build muscle and burn fat. Find a weight which you can only lift around 6 times, and keep practising lifting until you can lift the weight more than six times. When you can lift the weight ten times with relative ease, it is time to increase the weight again and so on from now.

Follow these simple but effective 4 advice’s in this guide, and you will find yourself able to build muscle and burn fat ,like never before.

Build Muscle Fast-Beautiful chest

Build muscle fast-Chest -Tip 1

Build muscle fast for chest by not ignoring half of your workout. It is a common mistake to think that only the time when you are striving to lift weights is important, but that is simply not true. The negative lifting, or release phase can help you speed up your muscles development if you use it properly. Weight lifters at all levels of experience make the common mistake of allowing gravity to assist them. Avoid falling into this trap, and the extra exertion will add greatly to the gains you make from your lifting. This is the most effective way to build chest muscles fast.

Build muscle fast-Chest -Tip 2

Use dumbbells, not barbells. Although working with barbells will still produce positive results, these will not be optimum, because you should be working each pectoral muscle separately. The human body is never exactly the same on both sides, so when you lift barbells you are really allowing the stronger side of your body to compensate for the weaker side. If you use a separate weight for each side, you can tailor the weight to each side’s needs, and produce far better results.

Build muscle fast-Chest -Tip 3

Incorporate pull ups into your routine. Chin ups were not designed to build your chest, but when they are performed with a wide grip, they can be very effective in building the sides of your abdomen and the very outside of your pectorals. Following your mainstream chest press exercises, do a few chin ups, and you will notice the difference they make in helping you to build muscle fast for your chest. There are also side benefits to this work, as your back and shoulders are developed in conjunction with your chest.

Build muscle fast-Chest -Tip 4

Build muscle fast-chest by making use of combo sets. As soon as you have finished on exercise, whatever that may be, do not wait to have a rest period, move straight to the next exercise – this can be effective with bench presses and then dips, or even bench presses and wide-grip pull ups – with the extra work that your muscles will be doing, you can make some spectacular progress in a short time.

This guide has given you some important basics tips in learning how to build muscle fast for chest. Apply them and you can benefit handsomely!

Beautiful female bodybuilder

Young Female Bodybuilder

Female bodybuilding is an excellent sport for young women to strengthen their muscles, burn fat, and lift their overall fitness levels so they can compete at a higher level in other sports.
By lifting weights, women/female bodybuilder can actually lose body fat, as the muscle they are building needs energy, and this is derived from using the energy that is stored in their body fat.

Average Female Bodybuilder

The average female bodybuilder is unlikely to build enormous muscles without the aid of special supplements or steroids.This is due to the fact that women have a low level of testosterone in their body and it is testosterone that is needed to build the big muscles that men can so readily gain.Along with improved muscle tone, weight lifting also aids in the strength of the heart and the bones. This is particularly important because many women/female bodybuilder suffer from degeneration of their bones in later years.

Specific Exercises-Female Bodybuilder

Specific exercises for abdominal development will also help female bodybuilder with the strength and support of the back and this can be very beneficial for women who are considering having a baby.As you can see, there are many different areas where women can benefit from bodybuilding, and specifically weight training, without the concern of looking like an Amazon at the end of their bodybuilding training.

Female bodybuilder vs average women.

Most professional sports these days have weight lifting as part of their muscle grow training routine and this also applies to female sports.
A female bodybuilder will have a higher level of fitness and a lower level of bodyfat than the average women.

Muscles Stoped Cest

Why Your Muscles Stop Growing

• You are training too hard – Every time when you train your muscles to intensely, you are actually breaking down your muscles. So your muscles need to recover from the damages you inflicted on them. So train each muscle group only once or at most twice a week for better results.

• You are training too long – Keep your bodybuilding workout intense but do not workout more than an hour each time. After 45 minutes of intensive bodybuilding training, your cortisol level will increase. This hormone is known to destroy muscle cells.

• You are sleeping too little – You need to sleep more for good muscle growth. Your muscles grow when you sleep. So sleep more than 8 hours a day and watch those muscles growing fast.

• You are abusing alcohol – Alcohol is known to break down muscle mass plus many other body destruction ability.

• You do not change your bodybuilding workout routine – You must change your workout routine every 6-8 weeks. Your muscles adapt to your routine and stops growing, change routine for better results.

• You do not progressively overload your muscles – You must try to increase your reps or weight every time you next train a particular muscle group. Otherwise, there is no reason for your muscles to grow, because thy adapt.

• You do not eat sufficient protein – If you want to build bigger muscles, you must eat more protein. Protein is the building block for your muscles. It is recommended that you need 1 gram of protein per pound of your body weight equivalent. If not enough protein is consumed with your normal bodybuilding diet, do supplement with protein shakes.

There you are,muscles stopped growing…

There you are, the 7 reasons why your muscles stopped growing even though your bodybuilding training is hard. There are many more methods on how to grow your muscles bigger an faster but these 7 reasons and how to overcome them will be sufficient for an average bodybuilding beginner to build muscles better and faster.

1. Rectus abdominis – commonly known as the abs, this is a large flat muscle wall that runs from the lower chest to the pubic bone.

2. Obliquus abdominis – commonly known as the obliques, this muscle runs diagonally along the side of the mid-section from the lower ribcage to the pubic area. The internal obliques lie underneath the external obliques.

3. Transversus abdominis – this is a thin strip of muscle that runs horizontally across the abdomen.

You can target these muscles effectively by performing the following exercises:

1. Crunches – 3 sets of 15-20 reps. This exercise will work the upper abs.

2. Pelvic tilts – 3 sets of 15-20 reps.This exercise will target the lower portion of the abdomen below the navel.

3. Side bends – 3 sets of 15-20 reps. This exercise will work the obliques.

Bodybuilding Beginer Abs Shedule

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your abdominal exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

Bodybuilding beginer first Weeks

For a bodybuilding beginer the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level of bodybuilding abs exercises.

3 pounds of muscle

Do not be alarmed at the extra pounds of weight from weight training because it is well worth the effort. For every 3 pounds of muscle you build, research shows you increase your resting metabolic rate by about 7 percent. For example, if your body burns 1,200 calories per day (not counting exercise or any other movement), you would burn an extra 84 calories per day with those 3 extra pounds of muscle.

Huge Muscle for Women or Not

Many women have a difficult time outgrowing 2-3 pound dumbbell weights, because they are afraid that if they increase the weight they will bulk up. If you are happy with the strength and appearance of your muscles, you can do a maintenance program with 5 pound weights. However, if you want more muscle strength, you could progress to 8 or 10 pound weights and still not bulk up. Using heavier weights can increase muscle size, but it is highly unlikely that you will get bulky. Women do not naturally have enough of the hormone, testosterone, required to build huge muscles, and even if you could bulk up, you’d have to use significantly heavier weights.
Another option to tone muscle is to increase your repetitions instead of increasing weight. A high-repetition and light-weight program will develop muscle tone and increase strength and endurance without significantly increasing muscle size.

Contraction of the Muscle

Do not just go through the motion when lifting weights. I use the word “squeeze” a lot to describe the contraction of the muscle you should be focusing on. Think about the muscle you are working and squeeze or contract it as you are lifting. You will get a lot more benefit for your efforts if you squeeze the muscle on the lift rather than just raising and lowering the weight without focusing on the muscle.

Biceps Development

Before we discuss biceps development, I want to point out that the biceps make up only one third of your upper arm with triceps the other two-thirds. So to have an impressive arm, you must build your triceps too or the effort on your biceps will not show good results. Many people fail to realize this and that is why you see them doing curls after curls without much improvement. We will touch on triceps exercises in another article. For now, let’s talk about biceps.

Blast Your Biceps

Here are some exercises that will blast your biceps. Most of you would have done some or all of these exercises. The question I am asking is, are the exercises done in the correct form and techniques because if they are not, you will most likely be wasting your time as your biceps will not grow to its full potential. Perform each exercise for 3-5 sets once or twice a week and at reps between 6-10, but make sure that at the high end of the reps, you will not be so fatigued that you can not perform another rep in good form.

Biceps execises

a) Standing Barbell Curl-EZY Bar
You can perform this exercise with either a straight bar or an ezy bar. This is a great mass building exercises for your biceps.
Stand with feet shoulder width apart and grasp the bar with an underhand grip, hands should also be about shoulder width apart. Curl the bar up slowly focusing intensely on the biceps contraction. Do not swing or use momentum to curl especially at the later stages when your biceps get weaker. Never swing or move your body, only your arms are moving. Keep your elbows locked to the side of your body and do not pivot them.Then lower the weight, taking 3-4 seconds resisting the weight on the way down to emphasize the negative part of the exercise. Never let gravity pull the weights down. At all times, do not curl or bend your wrist which must always be in a straight neutral position.
b) Incline Dumbbell Curls
This exercise will hit different fibre in your biceps and gives you the peak bicep look.
Sit back on an incline bench holding a dumbbell in each hand, keep your elbows well forward throughout the movement, curl the weight upward and toward the shoulder level. Then squeeze your biceps hard at the top position. Lower the weights again, slowly under full control. The speed and techniques are similar to what was described earlier.
c) Preacher Curl
Similar to barbell curl but using the preacher curl station. This is an excellent bicep peaking isolation exercise.
d) Hammer Curl
Hammer curl gives your biceps the full look and your forearms are also working hard.
Similar to incline dumbbell curl except you will be using the hammer grip on the dumbbell like holding a hammer knocking nails in and standing up instead of sitting down.
e) Build Biceps Tips
Focus on the movement of your biceps all throughout the motion. Don’t lift weights that are too heavy that will compromise your form and techniques to show off.
By slightly turning and squeezing, you’ll build more peak on your biceps. Like all exercises, pose and stretch the biceps between sets. This is to flush out lactic acid and help your biceps recover better for the next set.
Remember to change the order of the exercises you perform after 6-8 weeks to shock your biceps into new growth and watch those arms grow!

Building Muscle

Is my diet optimized for building muscle?

It is time to get out of the “3 meals per day” mentality. If you want to gain (or lose) weight you need to feed your body whole foods, six times per day. This means splitting your large meals up and eating about once every three hours. Not only is this good for your metabolism, but your body will use the foods instead of storing them as fat.
Your six meals per day should consist of mainly complex carbohydrates and protein. You should aim for at least thirty grams of protein per meal. High protein foods include lean meat, chicken, fish, egg whites, cheese and milk products. Complex carbohydrates are found in brown rice, brown bread and potatoes. Stay away from foods high in salt and sugar,they are not so great for your building muscle diet.

Should I be using supplements, and when should I be taking them for my building muscle training?

If you can afford supplements you should be using them. The basic three you should be considering are protein, carbs and creatine. Whey protein supplements are the fastest known way to deliver quality protein to your building muscle routine. This makes shakes particularly effective after your workouts, when your body is craving protein for muscle re-growth.
There are three key times that supplements should be taken. First thing in the morning, after your building muscle workout and before bed. If your diet is up to scratch you should not need supplements at any other time. Do not use supplements to replace meals. Supplements are supplements, not meal replacements.

Am I building muscle hard and not smart?

The biggest mistake the new lifters make is thinking that the more they workout the bigger they will get. This could not be further from the truth! Two basic rules you must remember when it comes to weight training. First, quality is better than quantity. Second, compound exercises are the kings of building muscle.
Compound exercises require at least two joint movements. Big compound exercises are the squat, bench press, wide grip pull up and seated row. These movements recruit many more muscles fibers to use to move the weight. This means more muscle groups are worked, the exercise is more challenging and the potential for building muscle is much greater.
Generally you should be doing three compound exercises for one isolation exercise. For example your back and biceps workout might consist of wide grip pull ups, seated row, bent over row and standing biceps curl. You might think this is not enough work for your biceps? Wrong. Your biceps are worked heavily in all over these exercises; the bicep curl just finishes them off.
The length of any training session should not exceed one hour. And you only need to train one muscle group once per week. This means a split routine should only need to be three days per week. In fact, most professional bodybuilders only train four times per week. Remember, it is quality not quantity.

Do I get enough rest and recovery time for my building muscle routine?

When you workout too much you are not building muscles, you are breaking them down. The reason why you looked “pumped up” when you are in the gym is because your muscle tissue is swollen and damaged.Actually your muscles grow when you are resting. So in simple terms, no rest equals no muscle growth.
So take it easy when you are not building muscle at gym. Ease up on the cardio. And make sure you get plenty of sleep. Sleep is the body’s number one time for building muscle. This is also why it is important to eat before bed, so your body has the fuel to repair muscle in your sleep.

Simple isn’t it?

So you can see that despite what you read in magazines or on the web about building muscle, it is surprisingly simple. If you get the four aspects mentioned in this article right, you will build muscle. If you have got any building muscle questions, I am available on the coment section of the site ready to help you inpove your building muscle training.

A Body to Go-Bodybuilding Fitness Elementary

If you were skeptical in reading this bodybuilding article thinking it would be the same run of the mill stuff about skeptical, you must now be confirmed that it is not the case here and that you should continue with the article.So you want to be the next Arnold Schwarzenegger? Or perhaps you are a Lenda Murray-wanna-be? Well, good for you! So here is the thing. To get the best bodybuilding shape, you need to keep a few bodybuilding fitness pointers in mind. Examination articles is surely a very good way of increasing ones knowledge but for that you would have to search through a lot of trash. We think that some of your needs must have been satisfied through reading this article about bodybuilding.

Movement to take for Bodybuilding Fitness

The principal logical movement to take for any bodybuilding novice is setting his goal. Ask yourself the following questions: Why do I want to be a bodybuilder? Why do I want to have a fit body? Whatever your reason may be, whether you want to be healthy or want to look good, just make sure that you are doing this for yourself. A high percentage of bodybuilding fitness programs are successful mainly because its participants are looking to improve themselves.

Bodybuilding Fitness Logbook

You can also keep a bodybuilding fitness logbook to record your progress and the goals you have set and achieved during the program. For instance, you can place an entry in your bodybuilding fitness logbook that you want to do 10 reps today. Then later during the day, you can put in some comments on how you did, whether or not you have achieved the bodybuilding fitness goal you have set for yourself. A simple record-keeping can make a whole lot of difference for a bodybuilding success.

Bodybuilding Fitness Tips

Below are a few more bodybuilding fitness tips to get you going:
1. To guarantee success in your bodybuilding fitness plan, make a commitment to yourself and make the effort to change your bad habits.
2. Accept the fact that to achieve the perfect muscled look might take a long time. Building muscles, loosing fat, reshaping your body, and learning how you respond to diets and supplements takes a lot of time. As a matter of fact, the best bodybuilding fitness plans continue on indefinitely,it never stops.
3. Hold yourself up for a lot of hard work. Bodybuilding fitness means going to the gym on a regular daily basis, adapting intensive exercise routines, and tearing up muscles here and there as a result. But all that pain and discomfort is what makes bodybuilding fitness work for you.
4. Change your diet. To get the best results out of your bodybuilding fitness plan, you would have to eat three meals a day. Eat small but frequently. Increase your protein intake for better muscle growth and development. Drink more water to optimize muscle volume. Limit your salt intake. Take less sugar and alcohol. And most important of all, minimize all fats in your diet.
5. Sleep. In bodybuilding fitness, you strain your body to the limit and your best weapon to prevent it from breaking under the tension is sleep. So sleep and provide always a good rest to your body.
6. Never ever forget your goal in taking up bodybuilding fitness in the first place. Get that ideal muscled body you have always wanted. Do not let the hard work drag you down. Strive daily for your muscle building success.

This article was just a means of providing you productive information about bodybuilding fitness and we think that we have been successful in doing that.

Bodybuilding Supplements

So how, then, do bodybuilders manage to build such huge muscles that seem far larger than those of other professional athletes? Is it because they spend so long in the gym and are very dedicated? Well, yes, bodybuilders have to have great dedication, but they also take bodybuilding supplements. These supplements are 100% legal and don’t have the nasty side effects of the old anabolic steroids, such as “roid rage”. You will find several products that are designed to boost your body’s levels of anabolic hormones or are describes as having an “anabolic effect”.

Illegal Streoids vs Bodybuilding Supplements

Unlike the old illegal steroids, these bodybuilding supplements do not add any hormones into your system. Instead, these supplements stimulate your body so it produces more of its own androgens and testosterone – the male hormones that enable bulky muscles to be laid down on the skeletal frame. Some of these body building supplements increase energy levels as well – common ones include creatine, NOx (nitric oxide) increasers, HGH (human growth hormone), and ZMA (which is a combination of zinc and magnesium, both of which are vital in testosterone production). These supplements are either used singly or in a “stack” or combination of several products. Some lines of bodybuilding supplements include products that come already “stacked” for ease of use .

Bodybuilding Supplements-Protein diet

Of course, that is not all. Muscles are not built of air. All body builders take protein supplements and eat a very high protein diet. When building muscle mass and this advice works good also for those who want to look a bit more toned or bulk up, as well as for those who want competition level muscle bulk, taking a high protein bodybuilding supplement, usually in a shake or as a bar, is essential. This protein should be taken in combination with a small amount of glucose. The powder type of bodybuilding supplement is particularly handy for increasing the amount of protein diet, which all bodybuilders do use for theyr diet needs.

Bodybuilding Supplements Sources

Casting a glance over a discount supplier of these bodybuilding supplements, you can see that the protein supplements available to bodybuilders (and others) come from a range of different sources. Dairy sourced protein supplements are the most commonly seen, with whey a popular choice, closely followed by casein (casein, just in case you were wondering, comes from the curds in the combination enjoyed by the legendary Miss Muffett before the spider arrived: curds & whey). Egg protein is also very popular and is suitable for those with dairy intolerance. Egg protein is sourced either from the whole egg or from the egg white only (just as an aside, powdered egg protein is also used in tree plantations it is applied to young trees to deter rabbits and hares from nibbling on them). And for vegetarians, soy protein supplements are also easy to find.

Other Bodybuilding Supplements

Other supplements that are commonly marketed as bodybuilding supplements but can be taken by anyone include multivitamin tablets and diet pills, especially the types of pill that increase energy levels and/or the metabolism, as this not only strips away excess fat (no point in having a really ripped torso and abs if those abs are buried beneath a spare tyre) but also supplies the extra stamina needed for the gym sessions (an hour or more) needed to muscle building.So bodybuilding supplements are a fair healty and accurate way to achive your muscle building plan.

The following are 8 cheap home gym must-haves:

1) Dumbbells
Dumbbells are essential for the home fitness gym, necessary for presses, arm exercises and even a few core exercises. There are many kinds of dumbbells out there, from the cheap to the boutique. All of which fall into one of two types: fixed weight or handles only.
Handles are plate loaded. This requires you to slide the weight plate on yourself and then fasten the weight with collars. Most handles are either standard or Olympic. Standard are smaller in diameter than the Olympic version. You’ll want to coordinate any plate loaded barbells you purchase with your dumbbells. That way the plates are compatible. Standard handles start at around $7-8. Olympic handles are pricier and longer. This added length actually takes getting used to on a few exercises.

2) Barbells
You need a good barbell, and, like dumbbells, they come in standard and Olympic. Again, definitely be sure that they are compatible with your dumbbells. Although, an Olympic bar won’t fit on a standard bench, a 7-foot standard bar will work on an Olympic bench.
A standard barbell set includes a 20 pound bar, 2 dumbbell handles (with collars) and 85 pounds of plates. A unit like this will run about $100. This is not a lot of weight, so you will probably want to buy more before too long.

3) Bench
In a truly cheap home gym, you can use any old bench for presses and one arm rows. Make sure that it is 2 to 3 feet wide and solid. A piano bench could work if it is heavy enough. Otherwise, a picnic bench also works well. Get creative: you can put something under the front or rear to have an incline or a decline bench.

4) Chin Up Bar
A chin up bar can be constructed out of any material that will support your weight. You can find a chin up bar for $10 to $40.

5) Swiss Ball
Although I think that these are somewhat overused, they can add a little variety to your home fitness gym workouts. In addition to making you look more sophisticated by simply having it around the house, they also increase balance and tend to strengthen the core muscles. You can find one for $20.

6) Jump Rope
Jump rope for cardio, arownd $5. Simple.

7) Stairs
If you have a few stairs in your house, you can add a couple outstanding exercises. These include the lunge and the step-up. Since they elevate heart rate, both are good if you are performing circuit training. And, if you live in an apartment building with several flights of stairs, your cheap home gym includes a free stairclimber.Or you can buy a cheap fitness stair.

Yard
If you have a backyard, you can always do basketball style conditioning drills, such as sprints and short intervals. Make sure to build up your joints and tendons first with slower, more deliberate strength training to avoid injury. And if you have solid walls, you could bounce a medicine ball. This move is good for ab development and keeping a high heart rate.

Now that you have built your cheap home gym, don’t forget to use it

Muscle building myth

The 4 Muscle Building Myths

Myth *1: In order to build muscle, you must achieve a “pump” during your workout. The greater the pump you achieve, the more muscle you will build.

For those of you who are just starting out, a “pump” is the feeling that you get as blood becomes trapped inside the muscle tissue when you train with weights. The muscles will swell up and leave your body feeling bigger, tighter, stronger and more powerful. While a pump does feel fantastic, it has very little, if anything to do with properly stimulating your muscles to grow. A pump is simply the result of increased bloodflow to the muscle tissue and is certainly not indicative of a successful bodybuilding training. A successful bodybuilding training should only be gauged by the concept of progression. If you were able to lift more weight or perform more reps than you did in the previous week, then you did your job.

Myth #2: Building muscle will cause you to become slower and less flexible.

This one goes back to the old days when people described bodybuilders as being “muscle bound” and “bulky”. Contrary to what you may think, building a significant amount of lean muscle mass will actually speed you up rather than slow you down. Muscles are responsible for every movement that your body makes, from running to jumping to throwing. The bottom line is that the stronger a muscle is, the more force it can apply. Having stronger, more muscular legs means increased foot speed, just as having stronger and more muscular shoulders means the ability to throw farther. Strong muscles are able muscles, not the other way around.

Myth #3: You must always use perfect, textbook form on all muscle building exercises.

While using good form in the gym is always important, obsessing over perfect form is an entirely different matter. If you are always attempting to perform every exercise using flawless, textbook form, you will actually increase your chances of injury and simultaneously decrease the total amount of muscle stimulation you can achieve. Remember, we are not robots! It’s very important that you always move naturally when you exercise. This could mean adding a very slight sway in your back when you perform bicep curls, or using a tiny bit of body momentum when executing barbell rows. Loosen yourself up a bit and move the way your body was meant to be moved. Obsessing over perfect form will actually work against you rather than for you.

Myth #4: If you want your muscles to grow you must “feel the burn!”

This is another huge misconception in the home gym or local one. The “burning” sensation that results from intense weight muscle building training is simply the result of lactic acid (a metabolic waste product) that is secreted inside the muscle tissue as you exercise. Increased levels of lactic acid have nothing to do with muscle growth and may actually slow down your gains rather than speed them up. You can limit lactic acid production by muscle building training in a lower rep range of 5-7, rather than the traditional range of 10 and above.
Chose your best muscle building routine staring right NOW

Bodybuilding Home Gym

We all know how difficult in might be to make it to the gym after 9 long hours at work. I bet it has happened to you as well.But what do you do when you don’t feel you have the energy to stop by the local gym on your way home? Or may be you don’t have the time for a workout at the gym. You can only use 20 – 30 min.

What’s the solution then? It could be only one – a full body workout at your home gym.

But first take this from me. If you don’t have a home gym set up already, don’t even think of missing a workout. Go to the local gym where you are a member. Missing a single workout can set a path for a habit. Vice versa, not missing a workout won’t let you think of such an option.So, let’s suppose that it’s one of these days when you can’t make it to the gym, and are planning on working out at home. That means you have a gym of some sort, already set up.

You Might Have a Home-Gym Machine

In this article I want to advise you on your choices for a full body routine. The workout you will pick however, will all depend on how your home gym is equipped.For example you might have a home-gym machine. Or you might be a hardcore bodybuilder. Then you have free weights as your main equipment.

If you belong to the first group – you own a home gym machine – this is the part you should be reading.

The simplest home gym machines are equipped for at least several exercises such as: bench press, lat pull down, seated rows, biceps curls, triceps push-downs, leg extensions and standing hamstring curls.
That is actually plenty. You can complete the whole body muscles in a single session.
Your home gym circuit workout:
/Warm up/
Crunches 2-3 x 15 – 30
Seated bench press 3 x 10 – 12
Lat pull-down 3 x 10 – 12
Front cable raises (machine behind you, lower pulley cable between your thighs) 3 x 10 – 12
Standing biceps cable curls (lower pulley cable, facing the machine) 3 x 10 – 12
Standing triceps push-downs (using the lat-pull down handle) 3 x 10 – 12
Leg extensions 3 x 12 – 15
Standing hamstring curls (facing the machine) 3 x 12 – 15
/Cool down/
You have more options for replacing some of the exercises:
Replace seated bench press wide grip with seated bench press close grip.
Replace lat pull down with seated rows (facing the machine).
Replace standing biceps cable curls with lying cable curls (lie down on the floor on your back and place your feet on the rolling pads for support).In case that you belong to the second group – you are a hardcore enthusiast or bodybuilder, the least equipment you have (I would guess) is an adjustable bench, a power rack, an olympic barbell set and a pair of dumbbells with adjustable weights.

For your home gym I’d suggest two circuit routines.

You can do only one of them or you can do two circuits, using both if you feel you have energy (and desire) to do that:
Workout One/Circuit One
/Warm up/
Crunches 1-2 x 15 – 30
Flat bench press on the rack 2-3 x 12 – 15
Barbell rows 2-3 x 10 – 15
Seated dumbbell overhead presses 2-3 x 12 – 15
Barbell curls 2-3 x 8 – 12
Barbell lying triceps extensions 2-3 x 12 – 15
Squats 2-3 x 10 x 15
Stiff Leg Dead Lifts 2-3 x 10 – 12
/Cool down/
Workout Two/Circuit Two
/Warm up/
Reverse crunches 1-2 x 15 – 20
Dumbbell flys 2-3 x 10 – 12
One-arm dumbbell rows 2-3 x 10 – 12
Dumbbell lateral raises 2-3 x 10 – 12
Seated dumbbell curls 2-3 x 8 – 12
One-arm overhead triceps extensions 2-3 x 8 – 12
Lunges (holding a pair of dumbbells) 2-3 x 12 – 15
/Cool down/

Home Gym-Note

Note that the number of reps is slightly higher than what you would normally do should you have worked out at the gym. I did it this way intentionally. My advice is that you use 50 – 70% of your One Rep Max due to the fact that you don’t have a spotter. If you think you can go heavier please do, but at your own risk.because you are in your ow gym:)
That’s it. Now that you finished your workout you deserve a nice, chilled protein shake. After all you are at your home gym and can make it any way you want, right. And, yes, you should feel good because you didn’t miss your daily gym workout.

Bodybuilding Competitions

For those who regularly compete in bodybuilding competitions, or are interested in participating, the main strategy for contest preparation includes a combination of resistance weight training, a customized nutrition plan and plenty of rest. Resistance training is very important in bodybuilding as it is this that causes an increase in muscle size. The importance of nutrition comes into play as muscles grow, are injured and repaired during the bodybuilding training process. In order for the body muscles to properly heal , a customized nutrition plan and rest plan is a must. Generally, bodybuilding competitors will eat a larger number of meals per day, but in smaller quantities. For instance, rather than eating three normal meals a day, a bodybuilding competitor may divide their food up into six or seven small meals.

Regimen Required Of Any Bodybuilding Mate

Because of the strenuous regimen required of any bodybuilder, athletes often enlist the help of a nutritionist and a professional trainer. These individuals can work together to make sure that the athlete is training properly and also receiving the proper amount of nutrition. Rather than having to figure out how much to eat, when to eat and how often to work out, the trainer and nutritionist will handle all of the details while the athlete concentrates on building muscle.
At the end of the day, which is often exhausting for many bodybuilding competitors, rest is essential. Not only for the obvious reasons, but it is during rest that the muscle growth occurs. Without eight hours of sleep every night, some bodybuilding competitors find it difficult to regain energy and rebuild strength after an exhausting workout. In addition, many competitors find that an afternoon nap may further increase their body’s ability to increase muscle.

Intrested In Bodybuilding

Individuals who are interested in entering into the world of bodybuilding should consult with local trainers in their area. If there are no trainers to be found, a stop at the local gym may provide answers as to finding a qualified trainer. Bodybuilding is a sport that requires a lot of dedication and even more hard work, which is evident in the physique of most competitors.
The information in this article is intended to be used for informational purposes only. It should not be used in conjunction with, or in place of, professional medical, nutritional or training advice regarding bodybuilding as a sport or as a hobby. If you are considering a venture into the world of bodybuilding, you must consult with a physician prior to beginning any exercise and/or nutritional regimen.

5 Reasons Alcohol Is Slowing Down Your Muscle

1) It negatively affects protein synthesis.

Protein synthesis is the process where amino acids are joined together to form complete proteins. Excessive alcohol consumption slows this process down by up to 20%, and since your muscles are made up of protein, you can see how this is a problem.

2) It lowers testosterone levels and increases estrogen.

Testosterone is the most important muscle building hormone in your body. One of the limiting factors that determines how much muscle a person can gain is their level of free flowing testosterone.

3) It causes dehydration.

The kidneys must filter very large amounts of water in order to break down the alcohol, and this can result in severe dehydration within the body. Water plays an absolutely crucial role in the muscle-building process, and being even slightly dehydrated is a recipe for disaster. The muscles alone are comprised of 70% water.

4) It depletes the body of vitamins and minerals.

Alcohol consumption causes vitamins A, C, the B’s, calcium, zinc and phosphorus to all be drained at rapid rates. Vitamins and minerals keep every little process in your body functioning properly, and many of these processes involve muscle growth and maintenance.

5) It increases fat storage.

With 7 empty calories per gram, alcohol can actually be quite fattening. Alcohol also disrupts the Kreb’s Cycle, which plays an important role in fat burning.

Are You Serous Achieving Muscle-Building

It’s important to have fun in life, but too much fun can lead to problems. If you’re serious about achieving significant muscle building results, you definitely need to monitor your intake of alcohol and make sure that you are consuming it in moderation. A few drinks here and there shouldn’t be a problem, but if you find yourself drinking every weekend you can almost certainly kiss your muscle gains goodbye.

Muscle vs Party

If you do decide to go out and party, make sure to drink plenty of water and to properly nourish yourself with vitamins, minerals and a protein rich meal.
As long as you monitor what you’re doing you can achieve an impressive physique,muscle and have a social life at the same time.