Use These 5 Criteria When Choosing A Muscle Building Program To Fit You

By Mark Dale

Why is it that so many people who have followed various
muscle building programs have failed to make the muscle mass
gains they desire? Well put simply, it's usually because
they've followed a muscle program that is completely
unsuitable for building muscle. If this sounds like you and
you're not seeing regular muscle growth and improvements in
the mirror then you are doing something wrong.

However, many muscle building programs can be completely
inappropriate to an individual's needs. The result of this
can be anything from little or no muscle gains or even
injury through over training.

If you are looking for a muscle building program that can be
customized for your goals, body type, and size then I
suggest you think about the following 5 main points when
choosing your next program:

1. Workout Time

Muscle building programs aimed at gaining lean muscle mass
will not have you training for hours in the gym. Your
workout routines should last no more than 45 mins, but
should be intense and push your strength to the limit.

2. Varying Your Workout Program

Keep your workout program varied and this will help to keep
your muscles growing by stimulating them in different ways.
Therefore re-structure your gym workouts every 8 - 12 weeks.
If you don't change routines your body will become used to
the same exercises and muscle growth will slow or even stop.

3. Rest is Part of Your Muscle Program

You need plenty of rest to help your muscles grow and to
help your body recover from your workouts. Every good muscle
building program must include rest days and you should
always take a week off at the end of your 8-12 weeks
program.

4. Perform Exercise with Correct Form

When doing any sort of physical activity you must make sure
that you do them safely, using the correct form and speed.
Look out for muscle building programs that provide you with
exercise databases that are either video or illustration
based. If you are unsure of how to do an exercise correctly
then don't do it -watch the video or study the illustrations
and practice with a light weight.

5. Diet - The Most Essential Part!

Diet is the key to every bodybuilder's success. However any
muscle building diet must be personalized to your body type
and goals. The best muscle building programs will provide
diet plans for every individual. This means diet plans will
cover all calorie levels and include meals from 2000 - 6000
calories a day. The best meal plans I've come across even
cater for vegetarians or those who need to avoid specific
foods.

So that's 5 very simple but very important tips to get you
on the right track to muscle building success. Make sure you
find answer to all these points when you are looking at
muscle building programs.

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Muscle Building - Tips For Faster Results

Muscle growth is not just about lifting weights and going to
the gym everyday but there is a science behind it. You have
to remember that the body has certain ways of dealing with
stress. Every person also has different metabolic rates,
and because of this, they may need different exercise
programs.

When it comes to body building, you should be able to know
about the different theories concerning it. By knowing about
the theories, you will be able to apply it in your exercise
regime and get the results you want at a much faster rate.

For building muscles, you have to remember that resting is
very important if you lift weights at the gym. Never ever
exercise the same muscle group everyday unless you are
concentrating on fat loss. However, if you want to gain
muscle, resting the muscles is a very important part of it.

For example, if you exercise your chest today, don't
exercise it tomorrow. This means no bench presses tomorrow.

You have to consider the fact that whenever we lift weights,
we injure our muscles. Therefore, the body will react by
fixing it with bigger and much stronger muscles. And, in
order to promote muscle repair, we need to get some sleep
and let the muscle we injure rest for at least two days.

Diet is also an important factor when you want to gain
muscle mass. Always remember that protein is very important
when it comes to muscle growth. Protein helps in rebuilding
muscles and promote muscle repair. So, how much protein
should you eat? Basically, the rule of thumb is that for every
pound you weigh, you need at least 1.5 grams of protein.
This means that if you weigh 200 pounds, you need to take in
300 grams of protein a day. That is if you work out
regularly.

There are supplements that you may want to try. Some are
rich in amino acids that also promote protein production and
muscle growth, while there is also whey protein that
directly introduces the needed daily protein intake in your
body.

If you want to gain muscle, another key is proper execution
of exercises and the right exercises.

The right exercises for muscle gain are usually free weight
exercises. As much as possible, you should do free weight
exercises and minimize the use of machines. Although
machines do lower the risk of injury, you have to remember
that free weight is much more effective in promoting muscle
growth. Always remember that in order to promote muscle
growth, you also need to strengthen the supporting muscles.
For example, if you want to promote muscle growth on your
biceps, you also need to strengthen the muscles that
surround the biceps.

And, only free weight exercises can do this. Machine
exercises virtually does not put any strain on the
supporting muscles, which means that it will not promote the
growth of your primary muscles as well as free weight
exercises can.

Proper execution of the exercise is also very important. By
doing the exercises slowly and in a controlled and smooth
motion, you will promote maximum muscle contractions which
means that it will promote muscle growth.

These are just some of the many body building muscle gain
tips that you need to keep in mind. There are quite a lot of
techniques that will be able to help you gain muscle. With
these tips, you will be able to get the body you want in no
time at all.

8 Reasons Why Building Strength Should Be Your Primary Goal

Read this article right away to find a number of good
reasons why I think building strength should be your most
important goal (although you just want to build mega-muscles
and nuke lots of fat)...

1. Strength Training Is More Efficient:

Ever needed to lift something heavy? Move fixtures? Lift your
girlfriend up and pin her against the wall for a sizzling
make out session? All those things require strength, not
necessarily muscle size.

Actually, at times having extra muscle is not beneficial -
it weighs more, as a result if you have to run or walk long
distances it takes additional calories to sustain, in short you
have to eat more...

2. Building Strength Takes Less Time:

Majority of expert weightlifters spend up to 6 days in the
gym and some even do twice a day workouts. If you're like me
(or most people) lifting weights isn't your permanent job, and
therefore not likely to spend that much time in the gym.

You can turn in super strong training 3-4 days a week, and
spend not greater than 20-30 minutes in the gym each time -
That means you could be consuming 2 hours in the gym vs. 12.
It doesn't take long to improve strength.

3. Building Strength Is Encouraging:

Nearly no one has any goals when they go to the
gym, they think "I want to look better" but that's unclear
and open-ended. Knowing you want to add 5lbs to your
deadlift whenever you come in the gym though is VERY
motivating.

Plus, watching the weights build and seeing how far you've
progressed over the course of time is very motivating and
makes you want to keep going back to the gym.

4. Strength Makes It Simpler To Increase Volume:

Most weightlifters these days don't recognize that guys like
Arnold and bodybuilders from his day all did powerlifting
routines early on in their careers to build high starting
levels of strength and power.

They had a matchless "dense" look to their physiques from
all this heavy weight training. And were able to employ
heavier weights when it came to doing out-of-date
bodybuilding style set/rep schemes - so it was much easier
for these strong lifters to build muscle.

5. Better For Well-being:

There's been much contemporary research that shows strength
training helps to avoid age related diseases and
deteriorating diseases.

Losing muscle mass is an expected upshot of
aging, but strength training in particular will tell your
body to "hold on" to muscle mass as it needs it to continue
lifting weighty stuff. Also, your bones will become stronger
as well to support your framework of muscle mass.

6. Improves Self-Confidence:

There's nothing better than KNOWING you can lift a heavy
weight off the floor or press a heavy weight up on top of
your head. Or knowing that you have the strength to pull
yourself up and over a wall, up and over the edge of a cliff
and things like that. Knowing you are as strong as you look
is a big confidence booster.

7. Strength Training Is Better For Sports:

Strength is the source for all other physical qualities.
Boosting your strength enhances your power, explosiveness,
speed, agility, endurance, and the like.

Numerous sports - particularly martial arts -
require athletes to have high relative strength. They need
to be extraordinarily strong for their size since they have
to stay within a particular weight class.

There's nothing worse than putting on 20 MORE pounds of
muscle you have to carry down the field, or move around the
ring to avoid getting knocked out - and that 20 pounds of
muscle is doing you no good.

8. Strength Training Is Excellent For Females:

Nearly all women don't want to be like the hulk. They don't
want to gain 20 pounds of muscle. They just want to get
"toned". As I mentioned earlier, strength training is the
greatest way to get the toned look.

So if you're a girl you can get strong very quickly and
improve your health and quality of life without taking away
from your femininity in the least.

5 Simple Changes to Build Muscle Fast

If your goal is to get 100% better at something, what would
be the best way to go about it? I can think of two ends of
the continuum. The approach you select will be somewhere
along this continuum: doing one thing twice as good (or 100
percent better), or performing 100 activities 1 percent
better. I think that most people attempt the first approach,
but the latter is much more realistic.

Taken a step further, to make each of these small building
blocks more effective, you could also focus on things that
occur outside of your workouts. So you concentrate on
modifying your habits and making tiny improvements in many
areas that will stack on top of one another to bring you
massive benefits.

So here are 5 simple lifestyle changes you can make to help
you build muscle fast.

1) Replace Traditional Cardio with Interval Training

Aerobic exercise has a negative impact on muscle gaining
because it burns branched chain amino acids (BCAA) and
glycogen. Rather, concentrate on HIIT sessions for fat
burning, e.g. a 400-meter sprint followed by a 400-meter
recovery jog, repeated for a total of four times.

2) Increase Total Time Under Load (TTL)

Instead of focusing on the number of reps, concentrate on
the total time your muscles are under load. Try spending 2
seconds on the negative contraction, 1 second at neutral
(bottom of the exercise), and 1 second on the positive
contraction. Emphasizing the negative is an easy way to
overload muscles and promote muscle weight gain.

3) Eat More Fish

Not only is fish high in protein, it is also a natural
source of essential fatty acids, which are vital for both
your muscular health and your overall health. Omega-3's make
your muscles more sensitive to insulin, so they aid glycogen
storage and increase the absorption of amino acids into your
muscles, while also preserving glutamine storage.

4) Mix up your Total Time Under Load

One really easy way to add variety to a workout, confuse
your muscles, and build muscle up is to switch up your
repetition tempo by adding an explosive day once per week,
or an explosive set once per workout. It looks like this:
2-second negative contraction, 1-second neutral, explode as
fast as you can on the positive contraction and repeat.

5) Cheat on your Diet

If you haven't yet read the Cheat to Lose Diet, you should.
It's a pretty interesting theory into how the body
metabolizes food. The short story is that your body burns
fat in response to the presence of a hormone in your body,
and that hormone comes as a direct result of overeating! So
once a week, cheat, and follow your cheat day with two very
low-carbohydrate, high protein days. You'll enjoy the cheat
day and burn more fat to boot.

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