Building Muscle Fast - Is It Really Possible?

Trainers, magazines, supplement companies, and everyone else in the world who claims to be an expert will try to promise you that you can build muscle fast. Simply take this magic supplement, and in 30 days, you can look like Ronnie Coleman!

Not so fast chief. The guys in magazines didn't get their ripped, muscular physique by taking pills, potions, and powders. They got there because they dedicated their lives to training and working hard to get there. And even if you've been toiling in the gym for months without making the progress you think you should, with a few simple tweeks to your training you can start packing on the pounds and start shedding the disgusting fat that's hiding the muscle you do have.

What it boils down to is a few common mistakes that almost everybody in the gym makes.

1. Focussing on "small muscles"

This is number one for many reasons. By focussing too much attention on small muscles, and single-joint, isolation exercises, like curls or laterals, we aren't using enough muscle. Isolation exercises aren't bad, but think of them as the condiments rather than the meal. Instead, base your workouts on heavy compound movements like squats, presses, deadlifts, and rows. Then, after you do your "big lifts" then work some isolation exercises. Big lifts will make you stronger, thus allowing you to use heavier weights on the isolation exercises.

2. Not progressing.

I see this one a lot, most commonly on the bench press. If you are working at the same weight, week in and week out, you aren't being productive in the gym. It all boils down to adaptation. If you aren't placing enough of a stress on the body, you won't adapt. The body adapts to training stress by getting stronger, bigger, and better conditioned. The converse, however, is also true. If you don't stress the body through training, you will adapt and become weaker, slower, and fatter. Or, in the best case, you'll stay exactly the same. Instead, try adding weight in small increments each and every time you train. If you add 5 pounds to your lift every week for 10 weeks, that's 50 pounds! Now, you will eventually stall out. That's okay, it's part of the process.

Bottom line is this, you absolutely need to either add more weight, increase the amount of reps, or increase the speed in which you move the weight. The best bet will be from a combination of all three.

3. Last but not least- EAT MORE!

If you have followed steps 1 and 2, you are now placing a much higher demand on your body than you previously have before. Therefore, you must fuel your body accordingly. Getting proper quantities of protein, carbohydrates, and fats will allow you to grow muscle without adding a lot of excess body fat. Don't be like every skinny wuss out there who claims they eat so much. If you are skinny and weak, you don't eat enough. Shoot for at least 3 proper meals per day, make it a goal to get 1 gram of protein per pound of bodyweight, and add in some carbs from foods like oatmeal, potatoes, rice, and fruits and vegetables. Finally, layer in some healthy fats from olive oil, coconut oil, nuts and seeds, avocados, grassfed butter, and fish oil.

For most people who want to get bigger and stronger, this will give you ample room to grow for months, or even years to come. These steps are so simple, yet their effectiveness is unparalleled. Consistent, hard, training, combined with consistent, quality nutrition will absolutely guarantee to build more muscle faster than any supplement, shake, or the latest muscle magazine workout program.

Nate Aye is a strength coach and gym owner, as well as the founder of Man-Training. You can read more of my articles, as well as get free training tips by visiting my website:

Man-Training.com

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How Well Do You Know Your Abs?

How well do you know you know your abdominal muscles? Let's get to know them. These are very important to your flexibility and stability because they are involved in virtually every movement of your body. The stronger these core abdominal muscles are the better posture you will have, the longer and harder you will be able to engage in physical activity. Here is a quick overview of the anatomy of your four ab muscles.

The rectus abdominus is the six-pack muscle that gives you good posture. The rectus abdominis connects vertically from the pubic bone up to the rib cage and breast bone. This muscle can be exercised and strengthened using the crunch exercise. Lie on you back with knees bent, then crunch slowly by contracting your rectus abdominis to lift both shoulders off the floor.

The external oblique is a flat muscle that runs diagonally from the 5th to the 12th pair of ribs to the front of the hip bone. There is a pair of external oblique muscles, one on each side of the rectus abdominis. These muscles are used when twisting your torso or bending to the side. The external oblique muscles are exercised using the twisting crunch. Lie on you back with knees bent, then crunch, lifting one shoulder only for 20 reps, then repeat with the other shoulder.

The internal oblique runs diagonally at right angles to the external oblique from the front of the hip bone to ribs five through twelve and the linea alba. The linea alba is connective tissue down the front of the abdomen that separates the left and right rectus abdominis muscles and is seen as the depression between the left and right halves of a six-pack. There are two internal oblique muscles, one on each side of the body. These muscles are also used when twisting your torso or bending to the side. The internal oblique muscles are also exercised using the twisting crunch.

The travsversus abdominis (or TVA) is the deepest muscle of the abdominal muscles as a layer below the internal oblique muscles. It runs horizontally from ribs 7 through 12, the lumbar vertebrae and top of the hip bone to the linea alba and the pubic bone. This muscle provides support to the spine and trunk. The transversus abdominis can be trained using the vacuum exercise. Lie on your back and draw your navel in twards your spine. Hold this for serveral seconds then relax. Repeat this 10 times.

Another good abdominal exercise is the plank or hover exercise. The plank position is with your toes and forearms on the floor. Your torso is raised off the floor, and is straight and rigid from your shoulders to your heels with no sagging. Keep your head relaxed and look at the floor. Hold this position for 20 seconds initially. Increase this to 60 seconds over a series of workouts.

Check out Dynamic Wellness for more tips and information on strength training and body building.

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Tricep Workout To Build Bigger Arms

Here are some great tricep exercises that you can do which will add mass and help you to build bigger arms. These exercises have been created and perfected over the years by top bodybuilders, and will thicken up your entire tricep area.

Exercises which develop the triceps and promote larger muscles work by pushing something heavy away from your body. To work out the triceps, you can choose between weight machines or free weights, or both. The amount of repetitions to do is going to depend on your goals for your muscular development.

If you want to get the most out of your tricep exercises, you will want to select a weight that will allow you to follow through with the correct amount of repetitions. For tricep bulk, you will want to work three sets with four to six reps each. If, instead of bulk, you would rather have definition, then you would want to work three sets with ten to twelve reps per set.

1. Seated Dumbbell Triceps Press 
Find a dumbbell for this exercise and get seated on a bench. While resting the bottom of the dumbbell upon the right thigh, hold the weight with the right hand. Get a good grip with the left hand on the right and lift the weight above your head. Next, open up both hands and let the dumbbell rest on your palms. Now, to start, bend both of your elbows and bring the weight behind your head and stop when you feel your forearms are close to your biceps. Try not to move the upper arms during this. Then, bring the dumbbell back to the initial position, repeating this until you have completed the appropriate number of reps.

2. Single-arm Triceps Extension
Add a triangle handle to a weight machine's attachment. Put the pin where you would like to use at the machine's weight stack. First, standing at the front, lift the lower part of your right arm to the handle. Using an overhand grip, grab the it with the right hand. Keep your upper right arm close to your body. Now, to start use your right hand to push downwards straightening your arm out. Then, allow the cable slowly bring your right, lower arm to the start to finish off your rep. Continue with this action and then when you are finished with your right arm, switch to your left to finish the set off.

3. Dumbbell Triceps Kickbacks
With the right hand, grab a dumbbell and position your arm next to your right leg. Make sure your fingers are facing inward. Stand over a bench, and leaning over, put the left hand at the top. Now position the left knee at the lower part on the bench. Make sure that the upper right portion of your arm is even with the ground while allowing the lower arm to hang downward. To begin this exercise, angle the right arm from the elbow while lifting the weight in the air behind you while straightening your arm. Keeping the upper arm in place, bring the weight back to the starting point to end the rep. Continue to do this until you have achieved the right amount of reps. When you have finished that, change positions so you can work the left arm to end the set.

Addisson Patrick is a writer for http://www.ListedFit.com, where readers can find the best information on health, fitness and many things in between. He is an expert with years of experience in health and fitness.

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Source of Protein for Body Building (Plant Protein)

Protein for Ideal body building. Protein intake is essential for the build of athletic and muscular body, but the intake is not only dependent on the source of the supplement only; food can be a supportive element. Proteins of the already highly prevalent in the ears, for you enthusiasts fitness; where in the course of your ideal athletic body shape, protein intake is one of the main nutrition is most important. For high source of protein, the plant protein source you can read the next article in  'Source Protein for Body Building (Animal Protein)'

Apart obtained from supplements, protein can be obtained from animal and vegetable products through food. The complete amino acid content of animal protein to some sources say that animal protein is better than vegetable protein. However, the fat content in animal products often make the switch to vegetable protein. So Which protein should I eat? Let's have a look one by one, source of protein for body building

Plant protein

With all the goodness of animal protein, cholesterol is a fat that can only be found in products of animal origin. Because of this health concern, many people are switching to plant protein. Let's learn more about beans, nuts, grains, and peas.

7. Beans

Soybeans (soybean) is the most popular plant protein. This is caused by high protein content, but the price is more affordable. Soy milk also has benefits for people who have lactose intolerance or allergy to cow's milk. In addition, soybeans also contain antioxidants which can counteract free radicals. Still in the category of beans, green beans (mungbean) is also an alternative high-protein foods. In addition to protein, green beans also provide other nutrients, such as: vitamins, minerals, and fiber

8. Peas

Peas or beans (such as peas) are not commonly consumed vegetable by the people of Indonesia. However, you may be interested to vary your diet with peas after learning that peas also contain proteins other than fiber, vitamins, and minerals.

So, where should I eat? Balanced nutrition is the answer. Remember with adage that "the excess of everything is bad"? Seimbangkanlah consumption of both, because in addition to protein, animal products and vegetable also contain other nutrients that are good for the body.

9. Nuts

Good news for you who like to eat beans. In addition to good taste, high in protein was nuts. But what about fat? You do not need to worry because the fat in nuts are good fats for heart health. But with all his benefits, that does not mean you can consume them in amounts too much, might even take you to the stomach than one pack sixpack.

10. Grains

Grains or grains, such as wheat, is more widely known as a source of carbohydrate. But, you know that whole grains also contain protein? On wheat, the protein content could reach about 9%. Surprising fact, yes? However, consumption of grains should be limited, especially for those who are on a low carb diet.

 

Source:
1. www.l-men.com

Quick Ways to Build Muscles

The best way to gain muscle mass is the basic exercises. You should make about 3 - 4 basis exercises per workout with 2-3 sets each (no more). I advise you to do 8-12 reps per set. Also do not forget the need to constantly change your set, as the body adapts to the load very quickly.

Bench press
This is the most basic exercise. Typically, it is advisable to start training with it. Bench allows you to work with fairly large weights and thus intensively stimulate the growth of muscle fibers.

Technique of performance: in the original position, you should lie on the bench; the neck should be positioned slightly above the shoulder girdle. The grip should be no wider than 80 centimeters. Slowly lower the bar, trying to diverge your elbows as much as possible. Tap the neck at the middle of the chest and then begin a reverse movement. The exercise is best performed without a pause at the bottom point. Lifting the barbell at the initial point should be somewhat abrupt. You should make inhale at the top point and then exhale at the peak of the upward movement. Do not bend the wrist! The movement of the barbell should be directed strictly upwards and only at the end of the movement you can put it a little to your head. A lowering should be performed exactly at the right angle. For the best impact on the muscles you should change the width of the grip.


Dumbbell bench press on a flat bench
The main difference between this bench press and a traditional bench press with a barbell is that using dumbbells, you can better stretch your muscles and develop a greater tension at them. Since the hands are working independently, you need to do more to balance and coordinate movements. Experimenting with different rotations of the hands, you can load different muscles.

Technique of performance: hold dumbbells at the shoulders' width, palms should look toward your feet. Start pressing dumbbells up. During the movement keep your elbows in a position comfortable for you. At the top point strain your pectoral muscles additionally then slowly lower the weight back to its original position with a controlled movement.

Bench press on incline bench
Many recommend doing this exercise on the Smith machine, which allows you to use more weight and not worry that the barbell will lead forward or backward. I personally do it with the usual bars, or in other words, with free weights. Correctly performed bench press in the slope promotes weight gain at the upper chest.
Technique of performance: use a bench with an angle of 40-45 degrees. Grasp the neck with a medium (or a wide) grip and slowly lower the bar right close to the clavicle. This will develop much better intensity than sinking on the chest as well as it allows to stretch muscles better. Keeping the muscles tense, your should squeeze the bar to its original position. The breathing is the same as in the bench pressing.


Dumbbell bench press at the upwards inclined bench
This is a great exercise for the upper chest. Using dumbbells, you achieve a greater stretch at the bottom point of the movement and better tension at the top. At the same time the weight is moving through a much longer trajectory, more muscle fibers are involved in the work and the muscles increase in size faster.
Technique of performance: you should take a dumbbell in each hand and lay back on an inclined (45 degrees) bench. In order to achieve the full muscle contraction and the maximum exclusion of the shoulders from the work you should grasp with your palms facing inwards. As an alternative, you can use the grip with your hands facing the feet (I had been using it even more frequently). At the bottom point the elbows should be in a natural position and the wrists should be perpendicular to the floor. Your should squeeze the dumbbells up until it touches, contract your chest muscles as much as possible. The amplitude of the motion should be the maximum and the break should be small.


Bench pressing at downwards-inclined bench
This exercise allows you to efficiently build the bottom part of the chest. I advice you to perform this exercise with a partner who will help you to remove / raise the bar. Otherwise, the work "on all cylinders" can lead to sad consequences.

Technique of performance: make this bench press with the same technology as the standard bench press.

Pulling dumbbells apart at the position lying
This exercise is working out the chest in a stretched state; the greatest tension is achieved when the hands are apart. Pulling dumbbells apart is the great exercise for "finishing off" the breast.

Technique of performance: you should take a medium weight dumbbell in each hand and lay yourself back on the bench. At the initial position your arms should be straightened over the chest, palms turned inwards. Slowly pull the hands apart lowering the dumbbells. Elbows should be slightly bent. Your should lower it until you feel that the pectoral muscles are stretched. You should perform the exercise carefully controlling your technique; do not lower the weight below a comfortable level. After you have pulled the hands apart to their maximum and the pectoral muscles become stretched return the weight to the starting position. You should strain pectoral muscle at the top point of the movement.

Crossover
This is an excellent exercise for "finishing off" the chest. It also gives a more "distinct" form to the bottom chest.
Technique of performance: you should grasp the handles attached to the upper blocks, and stand exactly in the middle, and then take a step forward. This is the initial position. You can put one foot behind the other for better stabilization of the body. Bend yourself forward at an angle of about 10-15 degrees, hold the wrists in front of you, palms should look at each other. Lower the weights letting them to fully stretch the chest. From this position with a strong effort of pectoral muscles bring the handles together trying not to change the angle of bend of the elbows. Depending on what you prefer, you can put the handles together at the hips' or at the abs' level.

It does not matter if you have a skinny genetics. Now you can change your life, become much more attractive for opposite sex and have respect among your friends with simple exercises which will form your word-class body. Find how at [http://www.gain-weight-tips.com/]

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Read more at http://b-muscle.blogspot.com/2013/01/quick-ways-to-build-muscles-building.html#e5CYftLleea1T5yR.99

Fantastic Physique Photos - Tips For Taking Great Bodybuilding Pictures

Most aspirant or established bodybuilders take a lot of pictures of themselves during their quest for the perfect body. This is not a sure sign of narcissism though as these photos will be an excellent graphic record of progress during various stages of the process. It makes a lot of sense then to invest in the best photographic equipment one can afford at an early stage and also to spend a bit of time perfecting the techniques needed to take good solo bodybuilding pictures.

These points are often neglected, a fact amply demonstrated by the masses of really bad self taken bodybuilding pictures one sees. Bodybuilding is a sport that's success is judged visually, both on stage and in pictorial form. If, for example, the venue lighting is bad on the day of a contest, contestants are going to have a hard time getting the maximum visual impact across in their routines. They may be seen clearly, but if the lighting is too muted or harsh and not placed correctly, muscle definition may be far less apparent and poses not as effective.

The same principles apply to shooting your own bodybuilding pictures. You are going to be spending a huge amount of time, effort and money on your sport so it is senseless to neglect the photographic component of your equipment. Fortunately it's not necessary to spend thousands on a studio grade setup. Digital cameras are getting better and cheaper each year and it's possible to get an intermediate level digital with good optics and high megapixel sensor for a very reasonable price. The only other critical item in a basic photographic setup is a tripod. Again, really good examples can be had at prices that won't decimate your bank balance.

Let's start by looking at camera choices. This, being the core of your photographic equipment, should be the absolute best example you can afford. In today's environment it doesn't make much sense investing in a film camera (if you can still find one that is). Digitals simply offer so many advantages that they represent the only serious option when considering camera choices. Always try and stay with the big names as optic and component quality is usually better as is the after sales service. Brand names such as Nikon, Canon, Sony, Pentax, Olympus and Konica Minolta are always safe choices. Kodak, HP, Panasonic and FujiFilm also make decent cameras. One feature that would be a definite plus in a camera is a remote. This will allow for a lot of flexibility when shooting solo bodybuilding pictures.

 Photography is making magic with light. Lighting is possibly the most important factor in any photographic genre, and particularly so in taking bodybuilding pictures where muscle definition is so critical in creating visual impact. Again it's not necessary to break the bank. Any fairly intense, directable light source will get the job done. For best results try and get two separate light sources set up at approximately 45° to your pose position and situated behind the point were you are going to set up your camera. Try to avoid using flash unless you have a flash diffuser as flash tends to wash out too much subtle detail. Remember that a high light position will emphasise shadow at the bottom of the muscle structure while a lower position will do the same for the lower abs but also possible detract from your chest.

Your camera should always be placed on a tripod to avoid any blurring that will play havoc with definition in your shots. If you have a portable, full length mirror it helps to place it almost directly behind the camera so that you adjust you poses for maximum effect. Just remember to look directly at the camera again before taking the shot. Keep unnecessary clutter out of the background that can detract from you as the focal point. This is especially true of items that could possibly cause a bout of blushing at a later stage!

Personal preparation for taking bodybuilding pictures should include the following points:

1. Body hair should be removed as it detracts from muscle definition in bodybuilding pictures.
2. Try to avoid eating for approximately an hour before you take the pictures. A recent meal will distend your stomach and ruin your profile.
3. Pump before you shoot, and no, that's not XXX grade movie advice either. A short workout prior to taking the pictures will increase blood flow and muscle volume.
4. Skin tone and highlights are essential in showcasing muscle development in bodybuilding pictures. Concentrate on maintaining a good tan and oil up to increase highlights. This will really define your muscle mass.
5. Practice good pose. Suck in that gut and keep you back straight or slightly arched back. When applying tension try to make it look effortless and smile! No war faces here.

Once the pictures are taken you can use software to edit the results if you can and are so inclined. Skin blemishes can miraculously disappear and lighting and exposure adjusted to maximise the effect. Superimposing Mel Gibson's face is not on though!It is impossible to briefly cover all the different techniques and settings that can be applied to get great results in bodybuilding pictures. Experience will quickly teach you how to maximise the results though and if you use the preceding tips you'll soon be able to build a flattering portfolio.

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7 Things You Have To Know Before Choosing Bodybuilding As A Career!

Are you having problems gaining the serious muscle you want to? Are you working out a lot with little changes to your body? Want to get that ripped look men and women will envy and desire with a goal of becoming a pro bodybuilder? This article will reveal seven things you have to know if you are thinking about becoming a professional bodybuilder whilst on your way to building your ultimate physique.

1. Earning Your Pro Card
In order to become a professional bodybuilder, you must first earn your Pro Card. A bodybuilder looking to do this must first win a regional contest weight class.

When a bodybuilder wins or places highly they earn an invite to compete at their country's National Championships contest for that year. The winners of each weight class at the National Championships will then go head to head in a separate contest to see who is the overall champion for the year.

Depending on the federation, the overall Champion will be offered a pro card. Some federations offer pro cards to winners of individual weight class champions. This can mean that each year more than one bodybuilder may earn a Pro Card.

2. Membership
Qualification as a professional may require membership of a professional bodybuilding organization such as the IFBB (The International Federation of Bodybuilders). Many Natural Bodybuilding organizations such as the INBF (International Natural Bodybuilding & Fitness Federation), NPA (Natural Physique Association) and NANBF (North American Natural Bodybuilding Federation) also have professional ranks.

3. Income
It is possible, though difficult except at the highest level, to earn a reasonable income purely from competition winnings. It is more likely that a particular athlete will be sponsored by local companies and supplement manufacturers. Many bodybuilders use their new found fame and knowledge to pursue business ventures such as higher level personal training, or opening their own fitness centers. Guest posing and appearances also support income.

4. Work Harder Than Anyone You Know
If you do, everything else that is meant to be will follow. If you focus is only on becoming a pro bodybuilder, then you are not approaching the sport properly. The core of bodybuilding is not about achievement in a public forum, such as on a bodybuilding stage. It is about the private sense of accomplishment you get in achieving your goals, whether you're in the gym or on a stage.

5. Learn To Be Smart
At the gym, learn to be smart about your training. Go there to work, not for recreational purposes. Determine ahead of time what your workout will be for that day and stick to it, making modifications only for logical reasons. Apply the same standards to your nutrition. Decide ahead of time what you will eat throughout the day and adhere to that plan.
Don t skip meals. Don't indulge in gluttonous behaviour that will negatively impact your physique.

6. Do You Have The Necessary Genetics?
If you have the desire to compete, prepare for a competition as if you are a professional bodybuilder. Through perseverance and feedback from the judges, you will be able to determine if you are lucky enough to have the necessary genetics.

7. The Odds Of Attaining Professional Status
Above all, put as much effort into your education as you put into your training and nutrition. Too many young guys pursue a pro career without having a backup plan. The odds of attaining professional status, let alone making a comfortable living at it, are remote at best. But if you want to be a professional bodybuilder, you have to approach bodybuilding with a professional attitude.

Although passion is important, you must also have the self-awareness and logic to accurately assess your own chances of success. If you do, you will be a professional.

Your ultimate body is within reach providing you follow the proven principles in this article. Muscle building is not a pipe dream or only for those with the perfect genetic makeup. Use these strategies and very soon you will experience the private sense of accomplishment whether you're in the gym or on a stage.

Ian Burgess has put together a complementary report on bodybuilding for quick muscle growth that will help you solve your muscle gaining problem quickly and permanently. To access it instantly please visit http://www.quickmusclegrowth.com

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