Do you know how to build muscle mass on a woman? There is a correct way to build muscle mass on a woman without adding to many muscles. Men and women will obviously do their weight training different. However, there’s not as much difference as you think there is.
As a woman whoever is weight training there are three important things that you need to do. You need to do the correct workout to build muscle mass, watch your diet, and get plenty of rest. I don’t mean to go on a diet. However, you’ll need to eat the right way because this will be a big step in gaining the muscle mass that you are looking for.
When you are looking to find the correct workout for you there are a couple of things that you need to do. First you’ll need to talk to a professional trainer.
They will be able to help you come up with the correct workout for you. You can try and figure it out on your own. However, you’ll be wasting a lot of time and you may end up hurting yourself if you don’t know what you are doing.
Another thing that you need to do is to make sure that you eat plenty of protein and carbohydrates when you are working out. The protein will help you build muscle and carbohydrates will help you keep your energy level up during the workout.
Some good carbohydrates that you need to eat are foods such as, potatoes, rice, beans and pastas. You need to make sure that you eat more calories than you’ll burn during your workout.
The last thing that you need to do is to get plenty of rest. Without rest you’ll be defeating your purpose of building muscle mass. You will also end up hurting yourself which will put a halt to your weight training. Your body has to have time to recuperate.
When you are resting this is the time that your muscles are really gaining mass. This does not happen during the workout itself.
No one can you tell you the best way to gain the muscle mass that you are looking for as every woman will to get different results. You will need to talk to a professional and tell them what you’ll need to accomplish. They will be able to help you better than anyone else. You need to do this the smart way and not injured yourself.
When performing exercises, be it weight lifting for building and toning muscles or cardio exercises for endurance and to reduce weight, most people do not do stretching exercises adequately even though stretching exercises can be performed by anyone at any age unless that person has any physical disability to stretch. Many even do not stretch before and after exercising.
What are the benefits of stretching exercises?
Stretching and limbering up is an important aspect of exercising and should be a part of a exercise program. There are many benefits when you stretch regularly. Stretching exercises not only help you to warm up and cool down during your workouts, it can actually help your muscles to grow bigger and stronger too. Bet this is something new to you eh?
This is because stretching lengthens your muscles and thus giving your muscle fibers a greater range of motion when lifting weights. So in effect, it recruits more muscle fibers and thus causing your muscles to grow stronger and bigger from your weight training.
Furthermore, stretching your muscles after an intensive workout will reduce muscle sore know as DOMS (delayed onset muscle sore) which usually occurs a day after your workout.
Performing stretching exercises before your workout or participation in a physically demanding sporting event will also reduce your chances of injuries and muscle cramps which will certainly wreck your activity.
When performed regularly, stretching exercises will help you gain agility which will make your daily chores more pleasant and if you play sports, you will notice your agility is much better than others whoever do not stretch. This will put you in a more beneficial position against your opponents.
Stretching Exercises Anti Aging Benefits
If you’re a baby boomer and age is catching up, this agility will make your life so much more pleasurable because you do not have stiff muscles and joints unlike your peers whoever do not stretch. This anti aging benefit from stretching regularly is priceless.
What is more, you can stretch anytime any where as and when you like. Stretching exercises need not necessary be limited as a pre and post workout activity. So start a stretching routine and make it part of your everyday activity. Then very soon, you will enjoy the pleasures and fabulous anti aging benefits a regular stretching routine can bring you.
here has been a surge of muscle building myths in the recent years. I cannot think of any sport or activity where the consumer is lied to and deceived so often. You can open a magazine or rummage around the net and you’ll see a assortment of supplements and programs. All of these advertisements promise a thing . They will transform you into the incredible hulk. The sad truth is the people peddling these potions and pushing their empty promises only need one thing. They need you to part with your hard earned money. So, this leads us to the 4 greatest muscle building myths.rnrn1.You have to take drugs.rnrnAlthough the sport itself is riddled with drug use, the truth is you don’t have to take drugs to get a rock-solid body that people are envious of. Anabolic drugs are merely a shortcut with devastating long-term implications. Most of us are just hard working people, and to destroy your future for immediate gains in vanity is stupid. rnrn2.You need great genetics.rnrnLet me tell you a little secrete. Unless you need to be “Mr. Olympia” , you can achieve any goal you set for yourself. Truth be told, some people are more genetically gifted then others. All this means is that if you are on the low end of the genetic scale you just have to work a little harder than others. In my years of weight training, I have seen more men and women with poor genetics become absolutely huge with little or no supplementation.rnrn3.It’s easyrnrnBuilding a great body is definitely not easy. Unless you listen to the supplement industry. They tell you how easy it is with their convincing advertisements. They will give you a pill or a mix, and guarantee amazing results with little or no effort on your part. Anyone that thinks achieving results from exercise is easy has never tried it. Those are the Monday morning quarterbacks of bodybuilding. It takes time, dedication, and willpower to achieve your goals. You have to keep a close eye on your diet, bust your butt at the gym, and make sure your body has enough time to rest.rnrn4.I can get big quickly.rnrnThere seem to be miracle bodybuilding programs everywhere you look. They usually claim something like this “Gain 40 pounds of muscle in 40 days”. Anyone who thinks that they can pack on pounds of muscle overnight is living in a dream world. If you are just starting out it is possible to put on a good 10-15 pounds of muscle in a few months, but after that initial surge of weight gain you will level off to 2-10 pounds a year. Just like the get rich quick schemes, there are really thousands of get big quick schemes. Don’t believe what you see and only half of what you read. rnrnIn my opinion these are the 4 greatest muscle building myths. Just remember: Stay true to yourself, eat right, lift big, and you WILL achieve your Muscle Building goals.
An exciting development in the functional food area is the fortified egg. Bodybuilders have long known that eggs are a good source of protein…and because of this are a great muscle building food… but eggs can now also be a good source of omega-3 essential fatty acids. Some egg producers are adding flaxseed to the feed of hens. Flax seed is one of the best sources for the essential fatty acid, alpha linolenic acid. Adding omega-3 fatty acids, in the form of flaxseeds, to the diets of hens increases the omega-3 fatty acid content of eggs by over six times that of regular eggs. Eating two fortified eggs may provide an adequate amount of omega-3 fatty acids.
Benefits for bodybuilders
Alpha linolenic acid is important to bodybuilders for:
Enhancing insulin sensitivity in muscle cells (insulin is the most anabolic hormone in the body)
Stimulating steroid production
Mediating immune response
Transportation of oxygen to body cells
Directing endocrine hormones to target cells
Keeping saturated fats mobile in the blood stream
Regulation of nerve transmission
Systemization of hormones
Regulating smooth muscle and autonomic reflexes
Serving as the primary energy source for the heart muscle.
Construction of healthy cell walls
Egg producers also add vitamin E to the flaxseed feed to keep it stable. This can cause the vitamin E content of fortified eggs to be as much as eight times higher than that of normal eggs. It is also worthy to note that eggs can taste better with the vitamin E enrichment. Whether you choose normal or fortified eggs…they are both great muscle building foods.
Fat Burning and Muscle Building Foods…Flax seeds and flax seed oil
Carrying on from fortified eggs which touched upon the benefits of flax seed and essential fatty acids for building muscle…in this part I will go into more detail about flax seed, flax seed oil, and how to use them…because they are not only great for putting on muscle…but also for burning fat.
The use of EFA and flax seed/oil is popular with competitive bodybuilders and is a good example of the innovative understanding that bodybuilders have for nutrition. Flax seeds are abundant in fibre, and are also a rich source of Omega 3 fatty acids and lignans, vitamins, minerals and protein. Flax seeds contain both insoluble and soluble fibre and importantly contain a special fibre called mucilage. Mucilage helps stabilize blood sugar levels (great for fat loss), protects against bowel cancer and is a natural laxative. Plus, a 100-gram serve of flax seeds yields 25 grams of protein (4 grams of protein per tablespoon), which is great considering the other nutrients obtained along with this.
Omega-3 fatty acid is sometimes defined as “anti-fat” due to its ability to speed up the metabolic process and aid in fat loss. Omega-3 fatty acid increases both the fluidity of cell membranes and the uptake of nutrients into the cell. It also increases the removal of waste from the cell. This more efficient cellular functioning results in an increased rate of fat burning. (Whereas, low-fat diets tend to result in poor hormone production, which leads to a slower metabolism…and thus less fat burning). Because of this, flaxseed is not only one of the best muscle building foods…but also one of the best fat burning and muscle building foods.
How to use flax seed oil…
Flax seed oil is best taken along with other food. Consume one teaspoon of flax seed oil with breakfast, lunch and dinner. This is a moderate dose and should be increased from teaspoon to tablespoon in off-season (3 teaspoons equal 1 tablespoon). Do not be afraid to add Omega-3 fatty acid supplementation to any pre-contest bodybuilding diet. The numerous benefits and fat burning assistance outweighs the calories.
Millions of people struggle to gain weight and build muscle. Underweight issues are a real concern for a large part of the population. Everybody wants the perfect body and muscle tone although some have an extremely difficult time gaining or even maintaining body weight. The challenge of adding muscle can be overwhelming and confusing. There are any number of fitness magazines claiming to have found the quickest, easiest way to pack on muscle. Don’t fall for it! If it were this easy, millions of people would have already reached their goal and there would be bodybuilders on mostly all street corner. If you are serious about weight training and building muscle, the best way to gain weight fast is to:1) Learn the proper diet and exercise methods needed to force your body to add muscle.2) Formulate a plan that fits in with your lifestyle and goals 3) Follow your plan consistently until you reach your goal. Whether you’ve an extremely fast metabolism or are simply unable to eat enough calories to gain weight, determination and persistence will lead you down the path to new muscle tissue and an increase in body weight. Even if you’ve always been skinny, gaining weight is not impossible if you follow your weight gain plan to the letter and have a little patience. EAT MORE If you want to gain weight, you must consume substantially more calories than your body burns. You will need to eat large amounts of protein and increase your food intake each and mostly all day. If you are too skinny, start by eating several meals each day consisting of protein, carbohydrates, and fats in larger quantities than you normally eat. This is very difficult for some people, so dividing your food intake into 6 meals per day instead of 3 very large ones may make it easier for you to consume the necessary calories. START LIFTING WEIGHTS Exercise is crucial if you want to add muscle as well as body weight. The body needs stimulation in order to build muscle. A weight training routine done several times per week will stimulate your body to respond by adding new muscle tissue. You sholud also be sure to get plenty of rest. Adequate rest after a workout will give your body time to recuperate and build new muscle. If you train too often, or do not get enough rest between workouts, you can actually hinder results due to over-training.
Over training and improper food consumption are the major reasons most people never reach their goals. Motivation and the right information can help you succeed in gaining weight and building muscle.
Of course, these are general suggestions and will need to be adapted to meet your personal goals. If you are more advanced in your weight training you can tweak and change your workout routine to get the optimal results for your body type.
Give me a 64-ounce steak, double-baked potato with extra sour cream and an apple pie for dessert. No, not a slice give me the whole pie, please.”
If you’ve ever had the opportunity to go out with a bodybuilder for dinner, you would be familiar with that kind of order delivered to the distressed waitress. These high-carbohydrate, high-protein, and high-fat diet meals were the popular method for packing on muscle and climbing the scale. I’ll pack on all the weight I can now, then melt off the fat later,” was the common motto.
Several bodybuilders put a lot of focus into the details of their nutritional strategy. A small food scale, calculator, note pad and pencil are common items found in their kitchen. Some competitive bodybuilders go to the extreme of weighing and measuring many things wherever they go and scribbling numbers into their notepad after mostly all meal.
Obviously, not mostly all skinny guy has the same aspirations, desire and determination to live the life of a bodybuilder. Skinny guys will be more successful today if they’ve a swift and convenient plan to follow that involves minimal measuring and minimal number crunching.
The See Food Diet Is NOT The Answer
The reality is that many skinny guys’ nutritional level does not exceed the See Food Diet, that is, ‘see food’ and eat it. Not a bad option if you can avoid getting a potbelly in the process. If this is you, then consider yourself blessed with a Lamborghini-style metabolism. Go right ahead and eat whatever and whenever you need until you’re ready to audition for Rambo IV.
For the most part, the See Food Diet is typically not the most healthy meal plan since it puts zero restrictions on any food categories and is more a concept to shift a skinny guy’s mind-set than anything else. These days, the majority of readers should know the fallacy of a See Food Diet. Sure, you can eat a super high calorie diet, like the See Food Diet, and add any muscle, but you’ll add even more fat. And from personal experience, and I am sure many of you can personally testify, putting the fat on is much easier than taking it off! Conveniently, bodybuilders now have an off-season shape” card to flash year-round to excuse themselves of looking like a pregnant powerlifter.
Muscle-Building Nutrition Principles
Mastering the principles of nutrition should be like mastering the principles of training simple. Master the basics and execute them consistently. Think about the 80/20 rule. 80% of your results will come from 20% of your knowledge. Taking what you already know and putting it into action consistently is the magic formula. Let’s go over the most important nutrition principles you’ll need to practice to have your body growing.
Principle #1: Eat Commonly Every 2.5 to 3 Hours
Don’t anticipate to pack on quality mass muscle without body fat on three square meals a day. This would lead to massive quantities of both protein and carbs at each meal. Your body can only store so many calories per meal, so guess what this results in? Bloating, poor digestion and unwanted body fat.
Your first meal should be consumed within 15-30 minutes of waking up and consumed mostly all 2.5 to 3 hours. Set your stopwatch to beep until you get something in your body. Don’t view these meals as burdensome but as opportunities to fuel and grow your muscles. Look at them as growth surges. Think of the next meal as a fuller chest, broader shoulders, bigger arms and rock-hard abs!
And if you miss a meal, visualize a sea of piranhas eating up your muscle tissue like it is an all-you-can-eat buffet. And those deadly piranhas are eating up your CURRENT muscle that you are not even satisfied with. They are actually making your muscles
smaller. No, you’ll not lose an inch on your arms if you miss one meal, but once you start averaging 3-4 instead of 6-8 meals a day, do not be upset when people look surprised when you tell them you work out with weights regularly!
So how many meals should you be eating? That’s easy – just divide the time you’re awake by 2 or 3. I would suggest mastering eating mostly all 3 hours before you consider mostly all 2 hours. So if you’re awake 18 hours a day, eat 6 meals.
What if one of those meals falls right before bedtime? Then eat up! Take the opportunity to eat. If we went to the extreme we would eat mostly all 3 hours throughout the night as well. No matter what you’ve heard on this (never eat after 7 P.M. garbage) ignore it. Trust me!
Also, do not view these feeding opportunities as ‘snacks.’ This is a wimpy word mentality that should not be in your vocabulary if you are trying to build muscle. Do you think Ronnie Coleman says, ‘Hey, I think I am going to go eat a snack?’ Every 3 hours you should be eating decent size meals that’ll make your body better.
Principle #2: Eat A Variety Of Foods
It is easy to get into a robotic state of nutrition where we eat the exact same foods mostly all day, ingesting the same breakfast, lunch and dinner and the only time we eat differently is when we go out for dinner or someone else cooks for us. It is easier to choose convenience over variety.
Just like our training that we rotate around to prevent boredom, you should rotate your food selection. Normally, you’ll eat whatever is in your house, so the best strategy to eating a healthy variety is to shop for different foods each week. This will help balance out your diet and help you measure the response a variety of foods. Don’t go for the boring and easy route.
Principle #3: Eat Enough Calories
Building muscle is an eating game because your muscles grow on calories. Not eating enough calories is like an attempt to buy a $50,000 automobile with only $25,000 in the bank. It is not going to happen. If you are not gaining at least 1-2 pounds per week, then add any extra carbohydrates and proteins to your breakfast, pre-workout meal or post-workout meal.
THERE IS NO WAY AROUND THIS STEP. Even if you’ve the awesome training routine, you’ll never grow unless you provide your body with the proper amount of nutrients. It is like saying you need to build a house but you do not have enough bricks, cement and wood. It will be impossible to build that house. It is like saying you need to race a automobile as fast as possible but you do not have any gasoline or oil. It is downright impossible.
If you wish to ensure that your muscles have enough fuel to support your workouts, lift heavy weights for high reps, recover from workout to workout and, let’s not forget, GROW NEW MUSCLE, then you’ve to keep track of what you are eating mostly all day. There is no way around it. This is the number one reason why skinny guys never gain weight or why anybody for that matter will not make quality gains that they so desperately strive for.
Keeping track of what you eat is a lot easier than it sounds it is probably why most people avoid it, because they perceive it to be difficult.
Sure, you’re going to have to take any extra time to read containers and labels, but if this method will promise another 20 pounds in a few months from now, is it not worth it? And the good news is that your brain will create a new file to store all your new nutrient calculations, and since you are eating from the majority of the same foods, your ‘memory food bank’ will expand quickly.
Principle #4: Eat 40-60 Grams Of Protein Per Meal
Building muscle is not on your body’s ‘to do’ list easy survival is. Not getting enough protein for your internal organs results in your body robbing it from your muscle tissue. Your body cannibalizes itself for the amino acids it needs! This is the polar opposite of what skinny guys want.
Proteins should make up at least 35% of your overall caloric intake. This translates to 40-60 grams of protein per meal for males less then 200 lbs and will be enough to maintain your appetite, increase your muscle mass, accelerate recovery and keep body fat levels low. Hit this level and you’re doing well.
It is better to have your protein from whole, complete, and lean protein. Remember that protein is a costly food and burns twice as much energy as carbs and three times as much energy as fat. You need protein to maximally turbo-charge your metabolism, improve your muscle mass and accelerate recovery.
Aim for lean meats such as ground beef, chicken, turkey, etc. Aim for fish such as salmon, tuna, orange roughy, etc. Aim for Omega 3 eggs and pasteurized egg whites. Aim for dairy from cottage cheese, yogurt and partly skimmed cheeses. And if you’ve to resort to supplement shakes, go for whey, casein or milk protein blends.
Principle #5: Eat 60-80 Grams Of Carbohydrate per Meal
Not getting enough carbohydrates will make you feel like you’re carrying a bear on your back throughout your workouts. Your body’s gas tank is comprised of carbohydrates. No carbs and do not anticipate to get that automobile too far.
A lack of carbs in your diet can slow the muscle-building process because your muscle tissue might be used as energy if your body’s preferred source of energy, carbs, are not available.
It is best to have your carbohydrates from a variety of high-fiber, complex and low-glycemic carbohydrates as opposed to easy carbs (sugars) found in fast food, fried food, processed food and junk food. Complex carbs release a slower and longer lasting energy that’s critical for your intense training workouts. Complex carbs will rarely get converted to fat unless you are clearly eating too many of them. If you are gaining more fat around your midsection as opposed to muscle, then you know you should cut back on your complex carbs or add a few cardio workouts.
Aim for high-complex, muscle-building carbs such as bran, barley, buckwheat, beans, brown rice, cornmeal, oatmeal, pasta, potatoes and whole grains.
Principle #6: Eat 20-30 Grams Of Fat Per Meal
About 30% of your diet should consist of fat – this number should remain fabulous consistent for everyone. And as a skinny guy or anybody who wants to maximize muscle growth, then eating 30% of your intake from fat is critical for boosting testosterone levels. However, the key is to balance out your intake between saturated, monounsaturated and polyunsaturated fat. If you achieve 1/3 in each of these, then you’ll optimize your health and muscle gains. This is not as complicated as it looks.
Since North Americans are harshly deficient in mono (olive oil) and poly fats (from fish oils) and get enough of saturated fats as it is, your job is to simply include more olive oil and fish oil into your diet. This is something that might be recommended for mostly all man and women and has no likely side effects. Again, do not worry; the meal plans included have got you covered.
The only fats you MUST avoid at all costs – for so many reasons – are trans fats.
Trans fatty acids, also known as trans fat, is an artery-clogging fat that’s formed when vegetable oils are hardened into margarine or shortening. It is found in many other foods besides margarine and shortening, including fried foods like French fries and fried chicken, doughnuts, cookies, pastries and crackers. In the United States, typical French fries have about 40 percent trans fatty acids and many popular cookies and crackers range from 30 percent to 50 percent trans fatty acids. Doughnuts have about 35 percent to 40 percent trans fatty acids.
To determine the amount of trans fat in a food you must know what to look for on the food labels. Whenever you view shortening, hydrogenated or partially hydrogenated oil higher up on the list of the ingredients, the more trans fat.
Principle #7: Eat Vegetables With Every Meal
How are vegetables supposed to promote muscle gain? Your mom was right when she told you to eat up all your vegetables if you wanted to grow big and strong. Finally, the ‘muscle-nerds’ are catching up. Not only are vegetables loaded with vitamins and minerals but they also contain important plant chemicals named phytochemicals that are essential for optimal physiological functioning.
The most neglected benefit of eating vegetables is their role in recovery. Sure, you need calories to grow, but you also need these veggies for their high antioxidant profile that’ll help reduce the amount of free radicals from heavy training, and they’ll accelerate recovery by healing damaged muscle cells.
Most people are unaware that proteins and grains create high levels of acid loads to the blood, and if this is not balanced out with alkaline rich vegetables and fruits, then too much acid can result in a loss of bone strength and muscle mass. So it is important to keep these acid levels balanced by
ingesting vegetables (and fruits) for their alkalinity to the blood.
The best way to have your vegetables is to cut them all up at the start of the week. This will make life easier and make them more accessible. Aim for at least 2 servings, which is the equivalent of 1-2 cups per meal. Yes, mostly all 2-3 hours you must be eating veggies.
Principle #8: Eat Your Biggest Meal At Breakfast, Pre-Workout and Post-Workout
No matter what anyone says, I believe this is the safest and most effective way to
maximize your muscle:fat gain ratio when bulking. In this article we’ll not discuss the topic of nutrient timing.
Shortly we’ll discuss the benefits of packing the bulk of your calories around the most catabolic and anabolic times of the day so you’ll have adequate energy to train hard and heavy without any risk of muscle breakdown, not to mention enough calories to support muscle growth. How much food you eat at a particular time of the day should be based on the NEEDS OF YOUR BODY AT THAT CURRENT MOMENT.
Principle #9: Plan Ahead
This principle could be easily number one because oftentimes it is not a shortage of information that creates a roadblock but our lack of CONSISTENCY and CREATIVITY. I bet if you didn’t change anything about what you are currently eating but ensured food was there when it was time to eat, you would experience a growth surge.
I strongly agree with the famous clich that states, ‘Failing to plan is planning to fail.’ It is so true. You must have a plan that’ll ensure you’ve the food prepared and cooked in the right selection and amounts mostly all time you eat. This might require you to spend a few hours on Sunday evening cooking and storing all your food in Tupperware containers. This might mean waking up half an hour early so that you can cook all your meals for the day. This might require you to carry a lunch bag wherever you go. This might mean packing a few shaker bottles if you know you’ll be on the road most of the day. Bottom line – be prepared.
Principle #10: Eat Whole Foods 60% Of The Time and Liquid Meals 40% Of The Time
I typically have my clients use as few supplements as possible for the first few months of training. You will be amazed at the results achieved by simply putting all your efforts into following your meal plan, proper training and sleep. It is a very eye-opening experience when they view nearly immediate changes in body composition, health and energy levels.
Your food intake should come from high quality food at least 60 % of the time, which means at least 4 of the 6 meals you are eating.
This will ensure more vitamins, minerals, antioxidants and fiber that supplements and pills lack. Whole food is loaded with digestive enzymes as well that help the absorption of food instead of eating too much ‘ground up’ food in the form of powder. Power shakes will make your life much easier and will remove any of the inconveniences of having to cook and prepare food all day. Aim to use these at least 2 out of your 4 real meals a day and never more than three power shakes unless your life is extremely hectic and unmanageable.
Dedicate the next 12 weeks to putting these muscle building nutrition principles into action. Building muscle is really quite easy and exciting because you get to indulge in large quantities of food, try new recipes and become a master chef since you’ll be spending more time in the kitchen. Taking these principles and applying them consistently over some years and making them a part of your lifestyle is the secret.
Genetics is very important in determining exactly how to gain weight and at what rate.
It plays a major role in getting the everything out of your bodybuilding workout routine.
On that note, I’m having a serious issue lately seeing too many bodybuilders blaming genetics for their lack of progress.
The moment an individual starts to mention that he / she can’t seem to build muscle no matter how intense or long they weight train instantly the lack of having “bodybuilding” genetics is to
You got it…genetics.
Now, I do not need you to think that I’m saying that genetics doesn’t have an impact on what amount and kind of muscle you can build.
That’s why you have some individuals naturally stronger and / or bigger than the next person.
However, and this is a huge however, being rapid to blame a bad set of genes as the main culprit why you aren’t noticing the muscle gaining progress you feel you should may be turning you into your own worst enemy.
Someone that quickly blames genetics for less than stellar results is doing a huge disservice to themselves.
“Is it that you have bad genetics, or is that your workout routine is not that effective?”
“Horrible genetics for muscle weight gain, or the fact that you are focusing too much on getting stronger and are using incorrect training techniques that is not geared more towards hypertrophy and not pure strength gains?”
“Bad genes, or you are wasting a ton of energy and calories on other activities, such as sports, work, etc.?”
I think you get my point.
Also with the thousands of factors and combination of things that can influence in a good or bad way your muscle building success, putting the guilt on genetics without examining the other things is not the most intelligent thing to do.
If right out of the gate you are already telling yourself that the muscle weight gain battle is lost because of your less than stellar genetics you you will never, ever discover the eating and weight lifting program that could be the one to take your body beyond what you ever imagined!
How many times have you heard or read someone that observes another weight trainer eating fast food, chinese take-out, chocolate candy bars, etc., and the very thing out of their mouths is that “he or she can eat like that and still maintain a fit physique because of his genetics”?
Regardless of what you may read or be told, take it upon yourself to have an open mind and investigate for yourself someone else’s muscle weight gaining techniques, regardless of how unpopular it may seem.
Maybe is not the fact that someone has great genetics that allows him / her to be able to gain muscle using non-traditional / non-popular workout techniques or nutritional plans work for them.
No, it’s not that all of these weight trainers “have genetics that will allow that horrendous form of diet”.
It is that they have discovered that what really has a visual impact on their bodies is not the nutrition per se, it’s the total amount of calories that they eat on per day.
There are many that have been able to build a lot of muscle while eating very little protein.
Maybe these weight bodybuilders and fitness buffs have come to realize that when it comes to dieting with the goal of gaining muscular weight doesn’t come down to measuring out a specific amount of protein / carbs / or fat grams, but that in fact the biggest bang comes from the total amount of food you consume.
Have you been following the typical you must “you should be maintaining reps per set from 8 to 12 in order to stimulate muscle mass”, yet you do not seem to recognize any difference in your appearance?
In all honesty, is it a bad set of genes, so you should just let go of your muscle mass building goals and take up chess…or could it be that for your specific body type a much higher amount of reps is required to properly stimulate muscular growth?
So, again, stop laying the blame on genetics for every physical downfall.
Step back, examine your training and eating techniques.
Uncover what works for you and only you…regardless of what the whole “he can get away with it because he has good genetics, but you do not and can’t”- philosophy says.
It could be utilizing a much higher rep range.
Hey, whoever knows, you just might come across the workout plan or diet technique that completely blows your bodybuilding goals away!
There are many people who enjoy going to the gym to get their workout all week. However, more and more people are finding that they just do not have the time anymore. That is why more people are trying to find the best gym equipments to build muscle that they can use to set up a home gym.
When you are beginner or have been away from exercise for a while then you should wait on getting a home gym until you become more knowledgeable about the different types of gym equipment that is available.
Join a local gym to start your workout while you take the time to find someone that you can talk to about what you need to buy and what you do not need to buy. This is important to know before you buy anything.
When you are involved in weight training the one of the first thing that you will need to buy is a set of weights. You can get free weights cheap. A basic set of weights will consist of some small weights, 10 pounds (4.5 kg) and 20 pounds (9 kg) of hand held dumbbells. Plus a bar that has larger, exchangeable weights.
There will be a point that you will need to get a weight machine which will offer you the ability to work out a specific muscle group. The muscle groups I am talking about are the biceps, quadriceps and deltoids.
Another advantage of the machines is that they are safer than using free weights. Also when you need to work the muscle groups like the calves and hamstrings, this will be harder to do with free weights.
Then there are the stair steppers which are popular for people who are trying to find great gym equipments to build muscle. These are great for a cardiovascular workout with low joint impact while allowing you to build thighs and calves. Another popular piece of equipment that is popular for home gyms are the treadmills.
When you are trying to find any type of gym equipments to build muscle, you certainly need to educate yourself on them. This is very important if you are going to get the maximum effect from your home gym.
You will not regret taking the time you did if you need to build muscles effectively. So do not jump into your own home gym until you know what will work best to help you build muscles.
Exercise machines are a lot like the training side wheels on your first bike. When you’re learning, they serve an invaluable purpose. They provide support, and prevent injury. But once you’ve learnt the right posture and balance, the same wheels can be a drag.
Unlike training wheels, however, it’s tough to know when you’ve outgrown an exercise machine. And that can really hamper your progress down the line!
Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of ‘free weights’ like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight and bodyweight exercises like pull-ups or dips.
For maximum muscle gain, the focus of your workouts should consist of free weight exercises. Not machines or bodyweight exercises.
To get an effective, muscle-blasting workout, you must stimulate the most muscle fibers as possible, and machines do not do this. The main reason for this is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist the main muscle in performing a complex lift.
The more stabilizers and synergists worked, the more muscle fibers stimulated. Multi-jointed free weight exercises like the bench press, require many stabilizer and synergistic muscle assistance to complete the lift.
On the other hand doing a bench press using a machine will need almost no stabilizer assistance. Since machines are locked into a specific range of motion and help to support the weight along that path, they fail to stimulate the muscles that surround the area you are working (stabilizers). This is a mistake. If your stabilizer muscles are weak, then the major muscle group will never grow!
Free weight exercises like the dumbbell press or squat, for example, put a very large amount of stress on supporting muscle groups. That’s why you will get fatigued faster and not be able to lift as much weight as you did on the machine. But you will gain more muscle, become stronger very quickly and have a true gauge of your strength.
If you use machines in your program, they should be used to work isolated areas and only after all multi-jointed exercises have been completed. Beginners should begin with a limited combination of machine exercises, bodyweight exercises and mult-jointed free weight exercises. Before increasing the weight levels, they should work on becoming familiar with the proper form and execution of each. Soon, bodyweight exercises will become insufficient to stimulate growth and they will need to focus on more free weight exercises.
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In order to gain maximum benefits out of any exercise program, it is always important to have a properly structured plan. Some of the rewards associated with a good exercise schedule include reducing stress, increasing muscle strength and flexibility, providing strength to heart, improving sleep patterns and also building self-confidence.
An exercise schedule must be designed considering the age, present health condition and the fitness requirements of the individual. A good muscle building schedule can be designed by the individual by taking inputs from a personal trainer or fitness experts at the gym.
There are several important aspects that determine a perfect workout schedule for muscle building. These include the type of exercise, duration period, workout intensity, frequency and number of repetitions and also the resting period between every workout.
Generally, experts recommend that instead of isolation exercises, every bodybuilder must go for compound movements such as squats or barbell bent rows, because these exercises work not only your target muscles, but also strengthen the other supporting muscles. You must focus on the major muscle groups inside your body such as your chest, back, abdominals, shoulders and arms, and legs and buttocks.
There are specific exercises meant for strengthening and developing each muscle group. For instance, exercises such as bench press workout the chest, squats workout the legs, deadlifts and barbell bent over rowing workout the back, standing barbell curls workout the biceps, close grip bench press workout the triceps and the military press workout the shoulders.
Just going to the gym and mechanically doing the same number of sets and repetitions for an extended period of time is a waste of your time and bodybuilding efforts. In order to grow your muscles, you need to use progressive resistance. This can be done either by scaling up the weights used for strength training or by increasing the number of reps in each set, whichever suits your requirement.
During the first 2 to 4 weeks of your bodybuilding you must devote your attention to learning the bodybuilding lingo, and the correct techniques of performing each of the different exercises recommended in your muscle building schedule. Focus on maintaining correct posture and breathe in and out freely throughout your bodybuilding session.
Rest is very crucial for muscle building and allows adequate time for your muscle to repair, recover, replenish and grow. The duration of your workouts depend on your age, genetic make-up, and your current health condition. Ideally you need to take 2 days rest between subsequent workouts and 2 to 3 minutes of rest between successive sets.