How would you feel if you discovered that almost everything you were doing with building muscle was dead wrong? Imagine all the time, money and effort you have spent in the gym was contributing to building muscle – the wrong way! Everything you have read on building muscle has left you with little to show for your hard earned efforts…

To read the entire article click here: Avoid Building Muscle The Wrong Way!

A question most often asked by those who are just getting started in bodybuilding, especially those who are teenagers, is which supplements are best for gaining weight quickly and for bulking up. Assuming that all of the rules that are presented in my Weight Gain And Bulking Up Rules For The Natural Bodybuilder article, are being followed, then the supplements presented below will be of great help to those who are looking to gain weight and bulk up as quickly as possible.

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I’m often asked for basic tips and simple information that can be digested quickly and applied just as quickly, so here’s a few tips that bodybuilders from all levels can use to build muscle and lose fat:

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Weight training might tremendously develop your lean muscle mass and safeguard you from potential bone fragmentation. Body building might also avail you to melt off those excess calories and jump your rate of metabolism. Additionally, you need to take heed of given principles while body building, like getting plenty of rest. Rest is crucial so make sure you get as much of it as needed.

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6 Weight Gain Tips Without Getting Fat

After you read this short article, you will have leaned some quick tips to start gaining healthy weight.

Here’s 6 simple ways on how to gain weight without getting fat:

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How to Gain Muscle Weight Fast by Avoiding this Fatal Mistake
by Derek Manuel

I’m going to talk about one of the biggest causes of failure in most hardgainers. It wastes so much unnecessary time and effort that you wouldn’t believe. There’s a guy that comes to my local gym. I notice him all of the time because every time I go to the gym, no matter what time of the day, he’ll be there. Nice guy, very talkative and friendly.

“Man,” I said to him one day in between one of his sets of curls, “I don’t see a mattress or any blankets anywhere.” He looked confused. I returned the look. “You mean you don’t live here?” He laughed so loud even the guy with the blasting headphones looked up.

“No, but I guess I do spend a lot of time here.” I was about to reply that he’s probably got more hours on the clock then the manager, but I thought about his laugh. “How many hours a day do you train?” I asked.

“Oh I don’t know, it ranges from two to three hours a day, depending on my energy. Sometimes I’ll come back later in the night if I’m bored.” He gave me a wry grin, looked around, and said, “gotta build up those muscles, the girls love em!” He then started another set of curls. I think he was on his tenth set. I waited until he was done before I asked him the next question.

“Do you think that works? I mean, training so much? Don’t you think you’re over-training?” I asked.

“I’d rather over train then under train, man. I want to get big as fast as possible, that’s why I train so much.” He looked around again with that wicked grin, “summertime’s almost here and I gotta look good for the chicks, man!”

By looking at his physique, I couldn’t understand the logic.

Too many trainees make the fatal mistake of training too much. They think the longer they train, the bigger muscles they’ll get. Even if you want to build up muscle endurance, weight training for three hours isn’t necessary. But for hardgainers who want workout programs to gain muscle mass and weight gain, it can detrimental.

If you want to learn to speak Spanish, spend as much time as you want working at it. If you want to read faster, read as much and as often as you can. But if you want to gain weight and muscle mass, LESS is more.

Here is a rule of thumb:

You should NEVER train longer then an hour and a half a day if you are trying to gain weight and muscle mass. Anything longer is actually counterproductive, you might even lose weight. Though there are many guys and gals out there that can gain weight and build muscle mass training however and whenever, this approach simply does not work for hardgainers. That’s why they are called HARDgainers.

Instead of doing a bunch of different exercises for dozens of sets five or six days a week, you’ll get much better results if you spend just an hour, that’s all it takes and sometimes even less, three days a week working on just a handful of compound muscle mass building exercises.

Work on them hard, obviously, and make your main focus on getting stronger. Don’t get all caught up in the bodybuilding industry these days. 99% of the information in magazines won’t be of any use to a hardgainer, and may even hurt your training results. In fact, if you haven’t noticed yet, 99% of the content in magazines isn’t even information, but instead full of advertisements and endorsements. Back to the point.

Like I said earlier, one of the major causes of failures in hardgainers these days is over-training. They spend too much time in the gym when they don’t have to, when they’d be better off if they didn’t. Short, highly intense, heavy, abbreviated weight gaining workout programs are they key here. These will produce much better results in much less time.

If you are the really dedicated type of trainer and you might have fell victim to this mistake, this will sound like music to your ears. You no longer have to train for hours and hours week after week. You’re done.

No more three hour workouts.

No more slaving away at a bunch of different exercises for dozens of reps.

No more spending half your life in the gym!

Now don’t get me wrong. I love working out, and if you’re reading this, you probably do to. But training for hours a day will only HURT your progress if you are a true hardgainer. One hour a day for three days a week is all you need if you want a workout program for FAST results.

Derek Manuel is the author of the best-selling, How to Gain Weight and Build Muscle for Hardgainers. If you want to learn how you too can gain 20 to 30 pounds of solid muscle in as short as 8 weeks, or if you just want more quality information on how to gain weight and build muscle, please visit http://www.hardgainers-weight-tips.com

Article Source: http://physicalfitnessarticles.net

Muscle Men - Do You Want To Become One?
by Michael Ward

When starting from scratch and you have no idea about gaining muscle let alone training we realize its hard to get a general point of view on how to achieve that great muscle body. This article provides a general overview on what you need to consider achieving such a goal.

Training - Obviously to increase muscle mass you’re going to need to work out with weights. The question is what is your purpose? If you are looking at creating more bulk within your body then you need to focus on lower repetitions and more strength building exercises such as bench presses, deadlifts, and squats. These 3 exercises give you the ability to build good quality thickness throughout your body. If you are looking at getting more toned and ripped then focus on a higher set of repetitions such as 15 reps and above.

If you walk into a gymnasium today you will notice that they are filled with so many machines. If you are looking at gaining some serious size you need to understand that the machines are assisted by cables and in a way can prevent you from gaining that thickness. Free weights ensure that you must balance the actual weight and there is no assistance what so ever. In most exercises free weights ensure that you can really go deep into the exercise and all strands of your muscles are targeted.

A training partner is another important feature in getting the best results possible. If you want to get serious you need to push out those extra couple of repetitions on the exercise and with a training partner not only can they spot you but also motivate you. Try finding a partner who is experienced so you can learn from them and have somebody to look up to. Nothing can substitute experience!

How often should I be training? This is a very common question and the main question you should ask yourself is am I over training. Your body’s muscles need rest after a workout in order to grow and recover. Also the answer will depend on how good your nutrition is and whether you are consuming enough of the good foods to actually be able to train as often. If you are just starting out in weights then your body is not going to be used to the pain and therefore it’s recommended that you take your time and rest more regularly.

Nutrition - The actual weight training is only a small part of getting the dream body you want. The fuel you are taking into your body is so important, as if it’s not what is supposed to be going into your system then you are not going to see the right results.

Protein - Is used to develop and maintain muscle. Protein is broken down into amino acids and then turned back into protein to produce and repair our muscles after your training session. During exercise your amino acids can be burnt and it’s very important that your muscles are supplemented to help them repair faster so you can begin your next workout quicker.

A question asked by many is how much protein should I be consuming? As a general guideline if you are exercising heavily it is recommended that you consume between 0.8 to 1.8 grams of protein for every kilogram of your body weight. For example if you weighed 80kg then your daily protein intake should be around 64 grams to 144 grams of protein. Obviously you will be looking at 144 grams of protein if you are training extremely hard and up to around 5-6 times a week. When consuming your protein you must understand that excessive protein intake can actually be harmful where strain is put on your kidneys to process all that protein.

There are many great sources of protein such as lean red meat, lean white meat: fish, chicken or turkey (no skin), eggs (preferably egg whites), beans and legumes (which are high in carbohydrates). In a realistic world consuming a good amount of protein each day can be very difficult as we all have busy lifestyles. So besides the actual food sources there are protein powders/supplements which can actually help you when you are unable to receive the protein intake required. There are so many protein powders on the market and a few things you should look for in each one are: a low fat content, low carbohydrate content, and low sugars and salts. Just check the label on the back of each package and ensure they fall into this category. A little bit of research also will help you find protein powders that actually taste good. Most protein supplements can be mixed in either water or milk; if you are looking to stay lean I suggest water as you won’t be getting the extra calories from the milk.

When should you be taking the protein to become one of the muscle men? It is recommended that the most important time to take protein is after you finish performing your physical activity. After working out this is the time when your body is most vulnerable since your amino acids have been burnt, and the faster you replace them the faster your body will be recovering.

Carbohydrates - If you are looking at putting on some serious mass then you need good quality carbohydrates. When we say good quality, we are talking about foods that are low in sugar as if you look on the back on the nutritional label sugars are part of the carbohydrate section. Example of foods that are high in carbohydrates and low in sugars are pastas, rice and breads. If you are looking at putting on serious mass then these foods are very important. Another important fact is that you should target these high carbohydrate foods that are low in GI which is a scale that ranks carbohydrate rich foods by how much they raise blood glucose levels compared to glucose (sugar) or white bread. All of the foods mentioned come with low GI alternatives. For example when eating breads go for wholegrains rather than white bread, basmati rice is low in GI and wholemeal pastas are a whole lot better for you. If you are serious about getting that muscle body then it will take a bit of planning and extra research from you to get those results.

What happens if I eat too many carbohydrates? The actual value of too many will depend on how hard you are training. The harder you are training the more carbohydrates your body requires as fuel. People involved in not just weight training but heavy cardiovascular training will require an extra amount of carbohydrates. If you are taking in more carbohydrates than you are actually burning you will find that these carbohydrates will actually become stored as fat. This is what you want to avoid ensuring that you maintain that lean and hard look and become one of the muscle men.

Rest - Resting is just as important as training and nutrition as it helps your body recover faster. You need to be receiving an adequate amount of sleep each night and try to avoid having continuous late nights where you are waking up tired the next day. How can your body recover if you are continuously tired? You definitely won’t be training at your best that’s for sure!

Michael Ward is the business owner of Australia’s leading fitness equipment store called Unbeatablefitness.com.au. If you visit: http://www.unbeatablefitness.com.au you will find one of Australia’s largest fitness product range and all at the best prices money can buy. http://www.unbeatablefitness.com.au aims to provide fitness equipment for everybody no matter on their budget at hand.

Article Source: http://physicalfitnessarticles.net

High Protein Recipes, Low-Sodium Recipes, Low Carb Recipes, and No Sugar Recipes

Anabolic Oatmeal
This recipe will provide a quick nutrient dense anabolic meal that can be used as breakfast or as an awesome post workout meal. This is excellent for the bodybuilder who is looking for a quick fix prior to going to work.

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20 Mass Gaining Tips for the Bodybuilder

If you are struggling to gain muscle mass or you just want to know how to stay on track with your bodybuilding program, here are 20 solid tips to help you. Apply these to your daily routine and watch your body grow.

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A beautiful body on a magazine can indeed be a product of modern technology. Many people ask how do I start bodybuilding?

To answer this question you need to know that no amount of physical activity can give you your desired body if it is not coupled with bodybuilding nutrition and a body total workout. Actually, it is the bodybuilding nutrition that is the most vital factor in building the best body. But I will give you ten rules for building muscle.

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