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Posts Tagged ‘muscle building’

Perhaps you have been through this type of thing before where by you have decided to improve your health and fitness and in the beginning you felt really motivated. Perhaps you saw an inspirational movie that caused you to take action, maybe a friend of yours you hadn’t seen for a long time showed up having lost a heap of weight or having piled on muscle mass or maybe you are just sick of feeling lethargic and overweight. Whatever the initial stimulus was, you began exercising and then continued to exercise for a while.

However after sometime your motivation dropped off, you allowed your work to takeover, you got frustrated at your perceived lack of progress and gradually bit by bit you quit your healthy lifestyle. If that all sounds familiar then here are a few easy ways to help regain and sustain your motivation for a healthier lifestyle: 

Try setting an enjoyable goal. For example, consider planning out a mountain biking/kayaking/hiking trip in an amazing area of the earth like the the Canadian Rockies, The Andes or The Alps. You really do have an exciting motivating thing to aim for now with this trip. You should try to be in the best physical shape possible so that you may enjoy your trip as much as possible. If your trip is in 5 montsh time then you can plan a realistic schedule with your fitness goals in mind.

Participate In a local event. Is there a local fun run, half marathon or something else similar, I’ll bet there is, gte online and find out. Target one of these events as a goal to aim for. Inform a close friend of yours about your future intentions so they can act as a buddy and provide encouragement to you and come to support you on the day. 

Take up a sport or hobby, this doesn’t have to be an ultra serious thing just a light hearted game of soccer or hockey at the weekends but it gives you an easy and enjoyable way to monitor your fitness levels. The first few sessions you will feel the strain but over the course of a few weeks you will get noticeably better.

Visualise. Although this may sound a little strange at first, find a few minutes every day to draw a picture in your imagination of exactly how you want your life to be. Performing this projects strong messages to your sub conscious mind as regards what decisions you ought to be making throughout your day. Repeat this daily and continuously and your behaviour will naturally alter itself and begin to take you towards your goals automatically. This technique is proven to work and used by many top athletes.

Try to involve your family, friends and pet dog too. You are much less likely to lose interest and quit the more people that are involved. You are far less likely to be lazy and stay at home if your friends are calling and texting you to get you to join them.

Educate yourself. Be curious find out about how to build muscle up, find out how to get a 6 pack, find out how to shed pounds, find out what muscle building nutrition you need for no nonsense muscle building and so on. By increasing your knowledge you are more likely to succeed and more likely to reach your goal quicker aswell and therefore more likely to stay motivated.

Ensure that you don’t compare yourself with anybody else. It doesn’t matter who you are there will aways be someone fitter, sexier, stronger or whatever than you. Acknowledge this fact and realise that we all travel through this life process each from our own different perspectives. Only compare yourself to yourself using accirate statistics such as percentage body fat and so on but remember the crucial thing here is not the numbers it is do you feel good, if you do the chances are you are fitter and will kepp exercising.

So, with those tips in mind go hit the gym and do whatever it is that you enjoy doing to keep fit, build lean muscle mass or whatever else you want to do, you can do it, just keep it fun. The following is highly recommended for lean muslc growth burn the fat build the muscle book.

Vince Delmonte Review

This bodybuilding ebook by Vince Delmonte has been a huge internet sensation for the past few years now. I’m writing this vince delmonte review to impart to you some information if his bodybuilding ebook works. Will you really put on more muscle? A few years ago I was a skin and bones so I’d like to give you my real opinion about his bodyduilding ebook.

If you’re looking for a vince delmonte review then you’re reading the perfect review. This is the one and only place to get the real truth about vincent delmonte!

Without getting into too much detail too quickly, let’s break down what you are going to be getting for your dollar.

The No Nonsense Muscle Building Skinny Man Secrets – The Nine Muscle Gaining Principles.
The biggest fourteen points to know before you even walk into in the fitness club: So you can stay away from the most common mistakes the other guys make everytime they workout in the gym.

12 of the top bodybuilding myths exposed:
The 12 body building secrets debunked: When you’re done reading this chapter, you won’t complain about your genes any more.

The Steps To Gain Muscle:
The core of the entire course.

Muscle Recovery Tips:
How To Recover Safely: How to make your muscle recovery time work to your beneft.

Discovering Hormones:
The best ways to use hormones safely to build huge muscles and lose weight. This section of The No Nonsense Muscle Building program is where Vince Delmonte takes it beyond imaginable and soars above the rest of the others.

If you want a no nonsense muscle review then you’re reading the correct review. This is the ideal website to get the legit truth about vince delmonte!

Diet & Nutrition:
How To Eat To Gain Muscle. This chapter by itself is worth the money you’ll pay for the entire ebook.

Undersanding The Proper Role Of Supplements:
Want to know which supplements are benefitial and which ones you have to avoid at all costs?

Think You Know What Causes Injuries? You may be wrong! Vince Delmonte Drops A Bombshell About What Really Causes Injuries:

The No Nonsense Muscle Building program covers all Issues like how to avoid overtraining as well as correct form.

The Vince Delmonte Muscle Growth Workout Course.
This is the complete workout and fitness program.

Muscle Growing Strategies.
Once you realize why you’re still a weakling and what you can do about that, Vince Delmonte then gets into the heart of his training program: The 9 growth principles. Most top trainers and people who workout could notice a lot more results if they would only use these 9 growth principles set forth by Vince Delmonte. Amazingly Vince really drops the hammer on the importance of muscle recovery. He also takes a giant look at just how critical hormones are in your daily training.

If I were forced to take issue:
It takes quite a bit of time to get all the way through this jam packed muscle gaining ebook.If I had to complain at all I’d just say that when I first got the workout program, navigating around took a minute or so to get used to. Based on my comments there really isn’t all that much to say negatively about this workout program! I’ve seen all the bodybuilding ebooks on the market and believe me most are very weak. There is a reason why this one is as popular as it is. .

Your Refund:
Not many workout programs offer a full 60 day money back guarantee like Vince Delmonte does. The only way I’d feel justified about asking for my money back is if I got my ankle broken or really didn’t even use his muscle building program. There is just too much information that can alter your life to really ask for your money back. Now that I see how hard Mr. Delmonte has worked on getting us the timely info, I can’t ask for my money back.

If you’re looking for a no nonsense muscle review then you’re reading the perfect review. This is the ideal website to get the legit truth about vince delmonte!

Final Analysis:
Clearly Vince Delmonte is getting the short end of the deal on this one. For less than 0 you’re getting a muscle building course that can change your life and all he’s getting is a measly hundred bucks. The investment in yourself is obvious.It’s the same old situation where the ugly guy lands the pretty girl. In this situation you my friend are that out of shape guy getting the woman. There really is just an enormous amount of high quality information that you feel almost as if you’re getting away with something by being able to access this bodybuilding program at such a great price. So for what it’s worth, those are my thoughts about the No Nonsense Muscle Buildingcourse.

Final Word:
This Vince Delmonte review could be streched into infinity and at the end of this life, it’s only you who can change your health and change your life. Go purchase it and change your life right now.

Spending hours in the gym to build muscle up and not making progress? Brilliant news! There is every chance that there is just one reason stopping your from masive gains. The knowledge of this can significantly increase your ability to build muscle up. For a lot of people this little known truth can easily help them build muscle up fast.

So precisely what is this well kept secret? A new drug or something?

No certainly not. It has been ignored by many a weightrainer even though it has been known about for a long time.

What is cortisol?

Produced in response to stress placed on the body cortisol is a hormone released by the body throughout the day. Cortisol levels are greater in the morning and drop slightly through the day.

What does it do?

Well it enhances your short term memory, aids in regulation of blood sugar levels and helps detox the liver. However it can increase blood pressure and reduce bone density if your cortisol levels are excessive, although this is not normal. However it will restrict muscle mass as it increases the use of muscle as energy and not fat stores. It is for this reason that bodybuilders should keep their workouts down to an hour at most. They will actually be reducing their progress and not increasing it after this time!

Here are a few guidelines to ensure that you are not wasting your time trying to build muscle up:

1) limit your cardio workouts, too much cardio causes the body to release cortisol which as explained is not what we need.

2) Cortisol levels also increase due to caffeine intake so try to keep this to a minimum.

3) Make sure your workouts take less than an hour. wear headphones if this helps you to stay focussed.

4) Stress causes the body to release more cortisol too so try to relax, although granted this is easier said than done.

5) Eat small regular meals because infrequent meals make the body think it is starving and will thus try and use uneccesary muscle for energy before using fat reserves by releasing more cortisol.

6) Sleep. This is when your muscle building hormones peak and your cortisol levels are highest so shot for 8 hours sleep.

With those no nonsense muscle building tips in mind you should be able to give your workouts a great boost now you know how to gain weight fast more efficiently.

Hi Everyone

Let me be one of the first to CONGRATULATE you. Every journey starts with that initial step so I give you a round of applause for taking your primary step in what I know can be a fun and life altering quest towards health and happiness. I plan to take all doubt and obscurity out of:

- dieting
– weight Loss (products, programs and guides)
– gaining muscle mass (products, programs and guides)

Health and wellness is rapidly rising to the top of most persons priority list. With obesity rates escalating at a scary rate, we can evidently see that is effecting a wide breadth of people from the young to the old and both males and females.

And of course, not everyone is looking to go down in weight and slim up. There are many individuals on this planet that would like nothing more than to gain some weight, bulk up and add some muscle to their frame.

What we are witnessing because of this is an ever increasing expansion of ‘vogue’ diets, ‘Hollywood’ weight reduction programs and fanatical, be like Arnold, muscle creation programs.

The pathway leading to health and wellness and superior fitness and nutrition has never seen this much overcrowding and these many barriers. My intent is give you a guiding light that will aid you travel through this extensive sea of information and help you arrive safely to your personal objective. It is very important for you to understand that every persons target is going to be individual specific and unique just as each goal is. That is the reason that there is not one all-powerful universal fat loss diet that is made for everyone and not one universal gym workout that will put muscle on everyone.

For a really exceptional and  free resource on Nutrition, Losing Fat and/or Muscle Creation and all other kinds of education on the issue of health and fitness, see Your Certified Personal Trainer: Your Dieting, Weight Reduction and Developing Muscle Guide .

When a person’s purpose is to bulk up or build muscle mass, the method they take towards their eating habits and training is customarily very much dissimilar from the tactic that someone who is looking to slim up or drop weight needs to take.

Do a Google/Bing/Yahoo/etc… query on the topic of dieting, weight or fat loss or developing muscle and you will be taken aback by the number of findings you uncover; millions. Although it may appear like a good idea to have all that information, keep in mind that because the internet is basically free for anybody to use, you will unquestionably come across an astonishing amount of rubbish and websites built by people that have absolutely no idea what they are talking about or are soley inspired by reasons other than wanting to assist people.

A large number of the information out there is not only erroneous, I have also encountered a significant amount of information which I feel can in fact be harmful or detrimental to enhanced health and wellness. So, what choices are you left with? I’ve taken my fervor for fitness and nutrition and taken the time to scrutinize a lot of the best guides and programs in the market so that you do not need to. I will not only provide you with current information and research on the most pertinent health and fitness issues at the moment, you will also gain knowledge of the very best in the world of dieting, fat loss and gaining muscle mass.

Along with educating you as much as possible, I hope that my approach to writing and my wit will cause you to smile and laugh as you learn. Yes, this is a very serious issue which I hold near and dear to my heart but it is key to have fun whilst you learn and I am a strong believer that smiling and laughter does remarkable things for the body and for the mind.

I’m exceptionally full of pride at the fact that I am a Personal Trainer with an NASM Certification. It is because of this pride and because of the love I have for fitness and nutrition that I make it a point to stay current with the theme of dieting, health and fitness. As you steer through this website, you will come across many fantastic articles ranging from physical activities to supplementation and pretty much everything in between. Because of my eagerness for knowledge, there will be a constant addition of new and applicable information being added to this site so please make it a priority to check back frequently. Remember, knowledge is power.

Just a reminder, if you are looking for a great and  complimentary resource on Diets, Losing Fat and/or Building Muscle and all other sorts of information on the topic of health and fitness, see YourCPT.com: Your Dieting, Weight Loss and Muscle Building Source .

One of the 1st concepts that turns up in a person’s mind when they want to burn some fat or lose some weight is the word diet; a word I’m not especially fond of. I dislike this word because along with it, people have this predetermined concept that it is something with a rigid beginning date and a rigid finish date. I hate to be the one that messes up the party but if you truly want to realize lasting and sustainable health and fitness success, you need to start assessing the lifestyle modifications you are going to put into action for the long haul.

Consider this for a short moment; are you going to cease going to the gym because the same routine you have memorized is getting monotonous and wearisome for you or do you suppose it makes more sense to understand the science and technicalities behind what you are doing so that not only can you without difficulty implement variety into your routine, you can also sustain it long-term? And once you are able to fit into that particular dress or glide comfortably into those jeans, are you going to consider your ‘weight loss program’ a victory only to go back to the dreadful habits that got you to the point where all your preferred clothing were a couple of sizes too small or will you at a minimum learn the basics behind nutrition so that you get into the routine of putting the appropriate ‘fuel’ into your body at the appropriate time?

One very essential concept to consider is that it is not enough to merely secure your short term targets. What is really going to count is if you are able to preserve the results for a lengthened period of time with the real goal being the rest of your life.

Before this incredible journey is able to start, you need to allow yourself to become a learner and take in as much information as you can and commit to making as many adjustments as are necessary to obtain success. I wish you the best of luck… WAIT! No I do not; luck has zilch to do with this and you are unquestionably not going to need any to realize your goals. You have everything you require right here.

Your Certified Personal Trainer is my way of sharing all the incredible and effective knowledge I have attained over the years and continue to attain to this day. Lack of education is the wicked little scoundrel behind so many of the dieting, fat reduction and muscle development problems that many people are facing today and my objective is to have a free resource that any person, in spite of age, sex or gender, can turn to. I am not looking to just train; I hope that I am also able to motivate and inspire.

I hope that you benefited from this article. I also have an analysis of one of the finest Fat Loss and Muscle Enhancement products that I strongly recommend you check out here: The Vince DelMonte No-Nonsense Muscle Building Review.

It does not matter if you need weight lifting bodybuidling supplements for just bulking up with the supplements and exercise in equal measure, or if you want the supplements to help increase your stamina and your energy levels, there are a huge variety of different weight lifting supplements to help you whatever your needs are. The downside to there being so many weight lifting supplements available is that it can be difficult to find what it is you really need and the best one for your needs.

There are plenty of places where weight lifting supplements can be purchased, and it takes a little time and patience to find the right one for you. One particular location where they can be bought is Genesis Nutrition. This is a popular place to find weight lifting supplements. A few of their most popular ranges is what is known as Super Creatine Capsules, Super Creatine powder 300, super weight gain, milk and egg protein, super smilax gold, amino acids, androstenedine, super creatine powder and many others as well.

Some other products that have proven to be quite popular are super carbo charge, super sterol complex, womens amino acids, super fat burners, super yohimbe products, super creatine pryuvate complex and many other super weight gain products.

There is always A1 Nutrition Products that also stock many natural bodybuilding supplements as well as other types of supplements. A1 Nutrition pride themselves on stocking excellent supplements and they think of themselves as the only place to go for all your supplement needs. They lean more to sports side of supplements as well as many body building supplements. They sell discounted supplements of the very highest quality.

Their main products at the moment are: Muscle Milk, NoX2, Designer Whey, Leptoprin-Anorex, Lipo 6, and Relacore. Their featured brands are: Cytosport, Pinnacle, Biotest, Champion Nutrition, ErgoPharm, SAN, Cytodyne, Muscletech, Atkins, Aubrey Organics, Country Life, Twinlab, BSN, Next Nutrition, Instone, Universal, EAS, Natures Best, Klein Becker, VPX, and more.

About Author: Haiming Jiang is an experienced bodybuilder. He also offers top quality body buiding training tips online.

Many people wonder if drinking alcohol can affect muscle growth. Well the answer is yes!

This will not be a speech against alcohol. I’m not anti alcohol at all. I enjoy having some drinks sometimes.

But, if you’re on a muscle building program, drinking too much alcohol will definitely have a negative impact on your efforts.

Here are 5 ways that drinking alcohol can slow your muscle gains…

#1 It Slows Protein Synthesis

Amino acids have to band together to form proteins. This is called protein synthesis. Drinking large amounts of alcohol can slow this process down by about 20%.

Your muscles are made of water and protein, so you see how this can be a problem!

#2 It Drops Your Testosterone Levels

You need maximum testosterone production if you want to maximize your muscle gains!

#3 It Dehydrates You

Your kidneys have to filter a lot of water to break down alcohol. This can cause major dehydration

Your muscles are about 70% water, so even slight dehydration is a problem.

#4 It Depletes Your Body Of Vitamins And Minerals

Excessive drinking causes vitamins A, C, B, calcium, and other minerals to be drained at fast rates.

This disturbs a lot of processes within your body, including those that help your muscles repair and grow.

#5 It Causes Fat Storage

Alcohol can also be fattening. For one thing, the calories are empty and contain no nutritional value. Two, alcohol interferes with the Krebs Cycle. The Krebs Cycle plays a role in processes that burn fat. If you gain body fat, your muscle will be less visible.

If you want to build muscle fast, monitor your alcohol intake and drink in moderation.

Having some drinks sometimes won’t hurt too much. If you get drunk every weekend, do realize that it’s going to slow down your muscle gaining ability.

Before you start drinking, have a lot of water, take some extra vitamins and minerals and eat a meal high in protein.

Terrence Banks has a site on how to build muscle and tips on the fastest way to build muscle.

You may already be aware what a hardgainer is. However for those of you that do not then basically it is someone who finds it really difficult to put on weight: fat or muscle! Often this is said to be caused by that person having a fast metabolism.

Metabolism also called metabolic rate is the rate at which your body uses up calories whilst performing the natural reactions required by the body to live. If your metabolism is particularly slow then it will be easier to put on fat tissue as you are not burning up as many calories at rest as someone with a faster metabolism.

For muscle mass building we have to develop an extra amount of calories however for hardgainers this can be hard as they have a high metabolic rate which rapidly burns up calories. So, what ways around this problem are there for hardgainers? Here is our how to build muscle quickly guide for hardgainers:

1) Keep the cardio workouts to a minimum. Aerobic workouts will clearly consume calories during the exercise but will also increase your metabolic rate so that you continue to burn off calories at a faster speed even when resting. You must avoid this if you are trying to create a surplus amount of calories.

2) Consume enough for two! You need to consume lots of calories. To do this, simply try to double the amount of food that you would normally eat at every meal. Use oversized bowls so it is impossible to forget this.

3) Eat 5-7 meals per day. This is critical to build up muscle. Your body can only absorb a certain amount of nutrients at anyone sitting so spreading out the meals is also a good thing and ensures that your body is never waiting for its next meal. Eating 2-3 meals per day is claimed to slow down the bodies metabolism which is true but this doesn’t mean it is something that hardgainers sould do. Why? Because your body goes into starvation mode releasing certain chemicals that are counter productive to muscle building especially for hardgainers.

4) Make use of supplemements. Make use of the fantastic meal replacement powders and protein drinks that are readily available nowadays. These contain large amounts of precisely the things you need. Great times to take them are just after training and just before bed as these are times when your body is going to need the nutrients most.

Stop doing exercises that isolate muscles singularly like concentration curls, stick with compound multi-joint exercises. Your program should include: Squats, dead lifts, pull ups and bench presses. These will help build the muscle mass that you want in all the correct places on your body in the correct proportions.

6) Reduce the number of sets. Muscle mass growth can be ignited by performing just 10 sets per session with only 3 sets per body part. More is often worse for hardgainers! trigger muscle growth in the weight room then get out sharpish to conserve your calories for muscle growth.

7) Drink ample amounts of water. It is necessary for nearly all reactions in the body so this is a real must. Consume liquids regularly.

There we go, give those tips a bash. Do not turn around after a couple of weeks and say they don’t work, be persistent and stick with it for a couple of months and see what the results are. Just go for it? I hope you found our how to build muscle up tips useful.

Normally bodybuilding articles talk about how to build muscle up, diet, training workouts, muscle building nutrition and so on, however whilst these are all really important there is one things slightly different I would like to introduce to you and your muscle building armoury. It is the reticular activating system (RAV).

The RAV works together with the visual componenet of our brain and diverts our attention to specific things that our sub conscious has programmed into it, to be important to achieve our goals. This sub-conscious program that we have is literally what makes us notice and therefore see, hear and take action on the things that we do on a day to day basis.

Neuroscientists have now proven the vaildity of positive thinking and the law of attraction through various skeptic proof experiments. If you have never heard of the law of attraction before it is basically the asumption that ‘what you think about, you bring about’ or ‘thoughts become things’. Now in the past this was thought of as being a bit to new agey for the majority of people however there is an increasing acceptance of this mental approach worldwide.

Now it doesn’t really matter if you take the neuro-scientists approach about it or the new age approach to this as it will still work. So by reprogramming the software of our mind like this it is then possible for us to identify an pick out more clearly the paththat we need to take to reach our goals faster. Some people will come across strange co-incidences that will help there progress which is not uncommon and often gives this ‘law of attraction’ an unearthly feel whereas the truth is those things were probably there waiting to be found all along!

So how is this of any use to a bodybuilder? Well think about your current thought patterns. What is it precisely that you are saying to yourself on day to day basis. Are they thoughts like ‘losing weight is too difficult’ or ‘I never grow muscle fast’ for if they are then that is exactly what your RAV system is choosing for you to notice and act upon on a daily basis. It is therefore your everyday sub conscious thought process that you need to alter to positive muscle building thought processes such as: ‘muscle mass come quickly and easily’ or ‘I am getting huge fast’ and so on.

How can you change these patterns? Here are a couple of things to try:

1)       Visualisation: first you need to set aside 5 minutes or so each day to do this. Simply close your eyes and picture your body in as much detail as you can exactly what you want it too look like. Large biceps, huge chest muscle, massive quads and such like, ensure that you can see as vividly as possible this vision and keep it in your mind with a sense of strong self belief.’

2)       Speak out aloud clearly and confidently simple statements like: I am extremely fit and healthy, I am huge and muscular, I am growing more and more each day and so on.

Make sure you practice these everyday. For most people just 21-30 days is all that is required to over ride the old thought patterns and to start operating on the new ones. Following that, keep doing them in order to continually reaffirm your new thought patterns.

If you do not believe that this works then read a few sports books, autobiographies of famous sportsmen or sports science books and I guarantee that you will find techniques such as these mentioned in them especially visualisation, which is an immensely powerful tool that you should be using daily!

Ok with these positive thoughts and feelings in mind, go build muscle mass!

I’m sure we are all in agreement that at the top of many bodybuilders wish list are a huge set of guns. They are one of the most visible and striking muscles that win you lots of plaudits with your peers. so, how come then so many bodybuilders still have no real bicep size even after months or years of bicep training.

Well, it may be of suprise that the bicep muscle is one of the most poorly trained muscles of all. By that I mean so many bodybuilders try to build bicep muscle mass in completely the wrong way.

Here we will set down a few firm guidelines to allow you to build bicep mass quickly. So here is out brief biceps guide how to build muscle up fast.

1) Your biceps already receive a lot of work in back workouts. So, concentrate on improving at these exercises and your guns will follow and get larger.

2) Don’t overtrain your guns. This is easily done, as already mentioned they are worked heavily on back exercises so stick to a absolute maximum of 4 sets of specific bicep work and in fact two sets will be plenty for most people.

3) Select the correct exercises. The number one bicep mass builders are underhand pull ups and rowing movements. If you really have to train your guns more than standing barbell curls will be your best bet. Steer clear of carving exercises like seated concentration curls which are made as exercises to sculpt already large guns. if that doesn’t sound like you then other exercises will be more suitable.

4) Stick to the rep range of between 5 and size for maximum muscle size gains. Track your progress with a training log to monitor your progress. This ensures you will have motivation as you are trying to beat your previous pbs. Next up muscle building nutrition.

5) Is your calorie intake high enough. You need to be eating enough to create a surplus of calories in your body that can then be used to support muscle growth. Eat between 5 and 7 times each and everyday with meals containing fruits, fish, pastas, rice, lean white meats and so on. These are the kinds of nutritional foods that can boost your bicep growth.

6) Make sure you take enough rest. I’m sure you know muscles grow whilst you are resting and not whilst you are working out. Therefore it is only common sense to give them enough rest. If you are not then your attempts to build muscle will be wasted.

So there we go, that is our brief guide on how to build bicep muscle fast. Check you are following those guidelines and you may just boost your bicep size and build muscle mass quicker than you expected. Get to it!

Faster growth is the aim of every bodybuilder. Fast gains is the name of the game , no-one likes waiting. So it is very frustrating that it takes months or years to build muscle mass. However there are things that we can do to reduce the time it takes us to build muscle. So here are 10 hot tips that show you how to build muscle up fast. They follow now:

1. The Overload Principle. This actually means that you need to increase the workload you do at every single workout. make sure that you are always stretching the limits of your muscles in some way to ensure that they continue to be stimulated. Growth can be repeatedly stimulated by continually altering the stress placed on the muscle.

2. Keep your reps between 8-12. This rep range has been proven to build muscle for size fastest. Although the 3-6 rep range is good for increasing strength it is not the best for increasing size. In the rep range over 15 you will stimulate muscle growth for endurance which will not increase the muscle size greatly as it activates a different type of muscle fibre.

3. No more than 6-9 sets should be done for any particular bodypart per session. More than that can lead to overtraining. This will keep your workouts shorter and sharper and avoid the body releasing catabolic hormones which actually don’t help you build muscle. Ideally limit your workout to 45 mins so that you can keep it intense.

4. Consume enough calories. Muscle growth has to be supported by an intake of excess calories. Excess calories are needed for muscle to grow. Quality calories are needed and can be gotten from rice, breads, pasta for carbs, fish, lean white meat for protein and fresh leafy green fruit and vegetables for vitamins and minerals.

5. Consume more protein. Protein is required for muscle to be repaired and built. If you are low on protein you won’t build muscle. you can calculate the amount of protein you need to consume by:
Lean Mass Body Weight in kg times 2.75 = Each day this is your protein intake target

To workout your lean mass weight you need to know your percentage body fat. This can be undertaken at any gym or an easier way is to eat one gram of protein per pound of your bodyweight.

6. Take on fat! This is a good recommendation due to the fact that it will increase the anabolic muscle building hormone that is released by the body. Some people use steroids to increaese this however a good bodybuilding diet will do this naturally to some extent.

7. Liquids. A great deal of chemical reactions in the body, such as those responsible for muscle building, require copious amounts of water in order to take place. Therefore it is sensible to take on board more water than you would normally. This is a very good tip often overlooked when people are trying to build muscle fast.

8. Limit the number of aerobic workouts you do. This is due to the fact that aerobic workouts release the catabolic hormone that may lead to the breakdown of muscle tissue. It will also at the same time reduce the number of calories that your body has that you wish to preserve so that you can be building muscle as whilst you are resting.

9. My number one favourite: Sleep. during periods of rest is the only time that your body can actually grow and sleep is clearly an essential part of that time. Ensure you drink a protein chake before you sleep. Never starve your body overnight as this is when it needs the nutrients most for muscle building. At sleep your bodies muscles have an increased flow of blood, your metabolic rate slows down and muscle growth hormones are secreted. These are all perfect combinations for fast muscle growth.

10. Remain dedicated. Don’t quit on chasing your goals. You won’t be turning in to. Olympia overnight but if you follow the above guidelines over a three month period then you can experience significant gains in muscle mass. The above tips are practiced by many experienced bodybuilders and I assure you they really do show you how to build muscle up fast.