Build Muscle Fast - Are Supplements the Answer

When you want to build muscle fast, or simply get into shape, there are three main ingredients:

Yes, that really is all there is to it, but you need to do all three right. Because we all pretty much got the hang of sleep (but do you sleep enough?) and we all have our favorite training routines, we are left looking at nutrition which is where most people have the most trouble.

If you want to get in shape and build those big muscles, you NEED to concentrate on your nutrition and one of the easiest ways is to utilize supplements.

The ads are all over the internet and magazines for the newest breed of supplements that increae nitric oxide, or stimulate testosterone - question is do you need them?

The answer is yes and no. I really come from the train of thought that the more concentrated, more synthetically engineered the supplement is, the less you need it. Now you might say, "but I feel bigger pumps" when you use such and such products - indeed you might, but at what cost?

Think about it - your body is not meant to consume and process concentrated products - this is not the way the occur in nature. One reason why you don't want to do this is that your body cannot assimilate it. You ever see that bright yellow urine after taking vitamins? You might think - wow, I am healthy - look at my golden pee - your just peeing supplements down the drain because it's too much - your body isn't absorbing it.

The other thing about many of these supplements is that they are not FDA approved. While I am not the greatest fan of the FDA, they do some good. Some of these supplements are downright dangerous. You do not know what they are going to do to your body over the long-run. Maybe you will get cancer, liver disease, or even a stroke - all of these things have been attributed to certain over the counter supplements. Is that really worth it?

Of course, this is not meant to say all supplements are bad - just be careful. The more outlandish the claims, the more likely you need to be aware that it is either snake oil, or there is a greater possibility of it doing damage to you.

Afterall, what good is it if you look good on the outside, but are rotten on the inside?

So what is the answer? Proper nutrition through food - yes - food! While this article is too short to go into which foods do what, there is a large body of information available about foods that naturally boost metabolism, increase growth hormone release and testosterone production. Do yourself a favor, save some cash, save your health and enjoy real food - you will be happier in the long run and while you might not build muscle fast - you will build it, and it will be quality, and it will stick around instead of losing when you stop taking the supplements.

For more information on weight traing, nutrition, and how to build muscle fast, go to BetterStrength.com

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Protein Supplements-The Best Way to Building Muscle Mass Fast

This message is generally for men who tend to be more concerned about looking more bulky and muscular these days. Personally it is uncomfortable standing next to someone who looks like they could just flick you away. Men, its time to join the ranks. Why not look like an extra from300, I don't think the ladies will mind.

So it's time to get started, right? Yes. You have got a routine from your favorite muscle building magazine or website. You have got a new gym membership. You even have a couple buddies to hit the gym with. So it's time to get started, right?

No.

I am going to reveal the secret to all success right now, it is knowledge, commitment, and creativity. Apply this to your fitness goal which is to build muscle, fast. First, you should never attempt to do anything without doing some research about it. Second, quitters never win, you will get what you want as long as you remain persistent in reaching your goal. Lastly, when comes to muscle building, creativity takes the shape of protein supplements , at least for this article.

Are high protein supplements bad for you?

The answer is not at all, however like I said always do some research. You don't want to pump dangerous chemicals or waste into your body. You also need to be sure that the supplements are being implemented correctly. By this I mean if it is supposed to be used as an assistant to exercise, do not sit around the house drinking protein shakes while watching t.v. Doing so will cause the effects to backfire, possibly transforming you into a flat slob instead of a muscle bound stud.

What you should know, if you already don't, is what protein does for the body. A few of its functions are; cell regeneration, immunity, as well as maintain your weight and is essential in preserving muscle. The list goes on to include hair growth and more, but you only need to be concerned with these few.

The "Whey" to Go

Whey protein is one of the protein extractions that comes from cow milk. What is so special about it is that other than milk, whey protein can not be found in any other foods. It also melds well in the body as well as contain all the essential amino acids you need.

Whey protein comes in two forms:

I recommend going out and getting one of those huge tubs of protein powder that you see displayed in the GMC at the mall. They can even run you only 20 bucks and can last a pretty long time. The cheap whey protein seems to have more fats than the more expensive ones though.

What are the benefits?

Does it have any side effects?

Too much of anything can be bad. Whey protein supplements are no exception.

The rule of thumb for consumption by the RDA is not to eat more than .8 grams of protein per kilogram of body weight. Eating too much will result in the protein being stored as fat or used as energy. It is important to drink plenty of water so it can be metabolized. If not you risk serious strains on your liver and kidneys. Try spacing out the amount you are recommended to ingest throughout the day so it is properly digested.

That's All Folks

There you have it. In about 2 months time you will have noticed that you have gained twice the amount of muscle mass that you would have by only going to the gym and lifting weight.

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Building Muscle Fast

To build muscle fast is a difficult and demanding journey, but fortunately a few shortcuts have been revealed by the emerging knowledge of fitness physiology. These shortcuts be able to assist you to build muscle at a significantly faster rate than normal.

The 1st secret is that you just dont need to exercise each muscle for several hours each day. In the early days of bodybuilding there was no method to build muscle fast. You hit the sports center for 3 to 4 hours each day and exercised your total body each day. At night you rested, and one day per week you stayed away from the gymnasium.

In those initial days, athletes in other sporting activities were advised to avoid weight training because it would turn then into muscle-bound and inflexible.

For reason unknown, more and more athletes began to ignore that advice and discovered that weight-training actually made them stronger and actually more flexible.

This didnt go past the notice of sports trainers who started to evaluate weight-training for muscle tissue gaining. Their verification of the benefits induced several sports trainers to include weight training to their work out routines, and soon, football, baseball and basketball players, even track and field athletes, began to pump weights with the purpose to build muscle fast.

Sports physiology evolved into a science and weight training started to get a more scientific approach as applied to muscle gaining for athletes in all sports activities.

Weight lifters took note and began to workout smarter, searching for ways to build muscle fast. They still spent long hours within the sports center, but now it had been about half the time they used to spend. How were they able to do that?

Workouts and routines were measured up for the perfect approach to building muscle faster, and bigger. Research workers found that it was imperative that you rest muscle tissue after they were exercised strenuously; otherwise they become exhausted and cannot progress any further.

These days weight lifters are recommended to exercise each muscle collection to total fatigue just one day a week. Sure they get some exercise when you concentrate on other muscle groups, but thats unavoidable. It is just on their focus day that they're exhausted. Using this strategy fast tracks your muscle expansion and makes one's body more powerful overall.

You dont need to put up with continuous all-over muscle tissue tenderness every day of the week either, since muscle tissue groups are allowed to relax, recover and improve themselves.

One more revolution in body-building was the discovery that working the muscle to total exhaustion for every exercise was adequate to tear it down. The protein ingested by the weight-trainer would be mainly useful to rebuild the tissue, rather than increasing it even further.

Another side of the building-muscle-fast question is good nourishment. It continues to be claimed that weight-training is eighty percent diet regime, and while this might not be fully accurate, it surely accounts for more than half.

To build muscle fast, a bodybuilders diet plan must have at least 25% of its energy coming from both animal and vegetable protein. You need to only consume complex carbs, particularly those vegetables that comprise of protein as well. Fats and fibres should also represent about 25% of the diet program. Avoid refined sugars, refined starches and minimal caffeine and alcohol. The diet program should be supplemented with protein powders mixed with raw milk or water, protein boosters like desiccated liver, kelp tablets and eggs. A soluble oil like wheat germ oil helps your body metabolize protein and it'll offer extra fortitude.

Basically, the path to build muscle fast is about exercising each muscle group smarter, not harder. Relaxation is simply as essential as strength keeping fit, and eating a cautious diet is most important of all.

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Build Muscle to Accelerate Weight Loss

The results of almost every study conducted on weight loss makes it absolutely clear that if you want to lose weight fast you need to build muscle. This does not mean that you need to be the next Arnold Schwarzenegger or Lee Haney. In other words you do not need to build muscle in a fashion where you are going to be the next Mr. Olympia or be able to pick up ten school busses without breaking a sweat.

What these studies have concluded was that you need to increase your muscle's volume. The greater the volume the more fat your muscles burn and in turn you lose weight, specifically that unwanted fat.

There is a misconception that when you build muscle or add muscle mass that you are adding or increasing the number of muscle cells in your body. That is one hundred percent incorrect. It is physically and biologically impossible to add more muscle cells to your body. Of course science is doing crazy things these days so who knows what is on the horizon. But for now, you can not add muscle cells to your body.

What you can do is increase the size or volume of the muscle cells that you do have. Muscle cells require energy in order to function. The larger those cells are the more energy they will need. So where do they get this energy from? You have probably already guessed it, from your fat stores. As you can see by this example it is very important to increase your muscle's volume.

One of the reasons, although there are others, that the weight loss supplement creatine monohydrate is so affective in helping with weight loss as proven in many studies over the past ten years is that it shuttles water into your muscle cells giving them more volume. This increase in volume now requires more energy to burn in turn increasing your weight loss.

So how do you increase your muscle volume? You need to combine a good nutrition program with a good exercise program. Eat six meals each day or about one every two and half to three hours with equal portions of protein, carbohydrates and green vegetables. A portion size is about the same size as your clenched fist.

Once you have your nutrition program set, add in some cardio. Perform some type of cardiovascular activity twenty minutes per day for three days out of the week first thing in the morning on an empty stomach.

Now add in your weight training. You should workout with weights 3 to 4 days per week for about 30 to 45 minutes. You should work each muscle group with one exercise for about 10 to 12 reps and 1 to 3 sets.

That is it! You have your nutrition, your cardio and your weights, the three components to a good weight loss program. You can add in supplementation, but make sure you speak to a knowledgeable professional about any supplement prior to ingesting anything.

As always consult with your physician before you undertake and fitness or nutrition program.

About the Author:Mr. Tucker is a regular contributor on Bukisa, an online community where anyone can earn residual income by sharing their knowledge.

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How to build MUSCLE FAST!!!

In order to build muscle you need to train them beyond what they are normally used to for example resistance training. Resistance training helps keep your body burning steady calories and also helps you build muscle at the same time.

Sounds like a win/win situation to me!

First key to building muscle is to create a program of exercises you are going to perform each week.

You will then practice proper form for each of the specific exercises you are going to perform

After your done picking exercises and perfecting your form now you will need to choose the amount of resistance(weight) your going to be lifting.

Ideally I would stay within 15 to 20% higher then what your comfortable with then after a few weeks continue to increase by 5% intervals.

This is how you keep increasing muscle strength while building muscle.

Now after you have accomplished this you will want to reconfigure step 1 which is choosing the exercises again because your body has definitely been getting used to the exercises after doing it for a month.

Finally your going to want to give your body proper resting time.

The proper resting time is after you have worked out that specific muscle you want to give it 24 to 48 hours to build up and become stronger.

You build muscle in the resting phase so this is VERY important!

Now after you accomplished all this there are different types of workout forms you can do in order to maximize muscle growth I want you to workout until fatigue which means on your last set I want you to continue until you can't lift anymore of that specific weight.

This will increase your muscle and force it to grow even if you have became accustomed to the same exercise for months this is one strategy to increase muscle mass fast!

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Six Things You May Not Know About Marijuana

Many people know that medical marijuana can be used in the treatment of Cancer, but not many know it is used to relieve symptoms from many different types of other conditions as well.

People are using marijuana to help aid them with anything from arthritis to epilepsy to Tourettes syndrome. Not only can it be used as a eating and sleeping aid, but also reduces pain and inflammation as well. Thats not even the half of it! Heres a list of 6 helpful things about marijuana, that you might not know! Marijuana can:

Reduce swelling and inflammation.

Swelling and inflammation can occur after an accident or can be a symptom of many ailments. Marijuana has been known to reduce swelling and inflammation in a series of illnesses and conditions. Anyone who has felt these symptoms, will agree that living a normal everyday life can be difficult with such a hindering problem, and most find that marijuana definitely helps relieve such symptoms and will improve the quality of life.

Reduce seizures in epilepsy.

Epilepsy is a chronic neurological disorder characterized by recurrent unprovoked seizures. Epilepsy can cause spastic seizures which can result in unconsciousness. Many people with epilepsy use marijuana and find that it curbs the symptoms by reducing the amount of seizures and muscle spasms which in turn can prevent the loss of consciousness.

Reduces muscle spasms, tics and tremors.

Muscle spasms, tics and tremors can be a painful and embarrassing experience. Many people suffer from these symptoms from different ailments. You can experience muscle spasms if you have Multiple Sclerosis, Parkinsons disease, spinal cord injury or disease, quadriplegia, or any other condition affecting the nervous system. The herb has been known to reduce and prevent muscle spasms and tremors, which in turn reduces pain and discomfort.

Reduce eye pressure.

High pressure in the eye can not only increase the risk of developing glaucoma, but also can be a very distracting hurdle in your day to day life. Glaucoma is a serious progressive illness which can eventually lead to blindness. Marijuana has been not only known to help reduce pressure in the eyes, but can curb any other symptoms that can be related to glaucoma, such as headaches or nausea.

Increase appetite and help in weight gain.

People can suffer from eating disorders other then the usual anorexia or bulimia, there are millions of people who struggle to eat everyday. There are a number of conditions and illnesses can cause nausea or fatigue, leaving eating on bottom of the list of things to do. Loosing a few pounds might sound ideal to some, but to others can be devastating. Cannabis is an excellent aid in increasing the appetite and weight gain. Anorexic and patients doing chemotherapy use marijuana all the time in weight gain, so can you!

Reduce Nausea.

Nausea is a symptom caused by many things and can seriously decrease the quality of life. Nausea is often accompanied by vomiting and the two together can be one of the worst feelings ever. Pot has been known to reduce nausea for many people and stop vomiting, also increasing the appetite marijuana can be a real help for anyone who suffers with an upset stomach.

Note for Editor:

Adam White with Medical Marijuana Cure that is a best source to know about medical marijuana cannabis . He provide you details on how you can get medical marijuana benefits and also to know about legal medical marijuana easily from here.

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Healthy food for weight loss

Weight loss can be achieved if you eat healthy food. Food can help you lose weight or make you gain weight so you have to choose your food carefully. Food is the number one way to gain weight because if you dont ingest you wont gain weight. This is why counting calories is very important. If you ingest fewer calories day after day, you will begin to lose weight. Its important to lose weight so that you can achieve the best health. Weight problems will keep you from being happy, from getting the date that you want and from having high energy. If you have weight issue, there will be days where you wont want to wake up even. You will be having low energy. If you want more energy, the best way to go through it is to lose weight and exercise daily. Choosing food carefully will help you lose weight.

Healthy food

It important to eat all healthy food if you want to lose weight. Its hard to lose weight if you dont eat healthy food. If you eat fast food daily, you will have a hard time losing weight. The best way to lose weight is to eat food that is healthy for you.

Low fat food

You have to eat low fat food in order to lose weight. Food that is high in fat will make you gain weight. Low fat food is food that doesnt contain a lot of grease and oil. Fruits and vegetables would fit this category. Make sure you eat plenty of fruits and vegetables if you want to lose weight.

Non-oily food

Food that has been fried deeply will contain a lot of oil so you might want to avoid them. You should only eat food that is low in oil so that it wont make you gain weight. Oil tends to increase heart diseases. You can control oil by baking, boiling, or grilling instead of frying it.

Avoid sugary food

Sugary food will make you gain weight fast. Your body automatically converts it to fat so you have to eat low sugary food. Sugary food will lead to weight gain and increases your chance of diabetes too. Sugary food is not healthy and it makes you gain weight so why would you eat them. Sugary food will make you gain weight within a day. Sugar is converted to fat by insulin right away if your body doesnt use it. This is why a lot of people gain weight. We dont usually use all of the food that we eat right away. We are still processing yesterdays food. This is why its important to eat low fat food and eat little at a time.

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Weights For Sale

New to weight lifting and looking to get some weights for sale? When you are out in the market to look for your first set of weights for sale, you will be surprised to see the amazing variety available! Pick up anything from barbell weights for sale, dumbbell weights for sale to the hex dumbbells and even the Olympic weights for sale as well as the 5 or 7 foot bars. It does take some time for a beginner to get used to the terminology and to understand their training requirements.

Before you even begin thinking about getting those weights for sale, think of your ultimate goal. This means your short term goal though. Are you looking to lose weight or to build muscle? Weight lifting could also be for developing muscular balance or to build muscular endurance. For each of these different goals, you require a different approach to weight lifting.

Since the primary reason for a majority of beginners is to lose fat, let us understand this in terms of getting weights for sale for losing fat. First and foremost losing fat is very different from losing weight. When you simply do cardio or do not exercise, the scales may still tell you that you are experiencing weight loss each week. However, you are losing muscle as well. You guessed it, this is not an ideal situation you need muscle to lose fat. So even when you are closer to your short term goal of being lighter, you are cheating yourself!

Burn fat when you do compound exercises. What this means is repeatedly use different muscles. For this get the barbell weights for sale so you can lift as heavily as is possible. Choose from Gold's 110kg Olympic barbell weights for sale or the York 50kg barbell and dumbbell weights. These weights for sale may still not come very cheap but they will last you a lifetime.

When out there looking for weights, you can check out the York weights for sale. These are the best in fitness weights brands. However, do not confuse these with York Barbells. York weights for sale will get you great value with the best in functional range of weights. Whether you are a beginner or an experienced bodybuilder, this is the best in weights that you can get for your daily regimen.

Weights for sale give you the best opportunity to finally shun all those excuses for not exercising. A gym membership does not come cheap? Right, but now free weights for sale (not attached to a gym) can take care of that. If you find that exercising alone gets a bit demotivating after some time, just purchase a few DVDs for your level of training. Do not ever push yourself to do something that hurts and you will be able to enjoy your new weights on sale! Get online on eBay or a car boot sale to get the best in weights for sale and lift that fat out of your life.

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Ways to Lose Fat And Gain Muscle

Every weight-trainer has ideas ways to bulk up, but few of them actually understand how to lose fat and gain muscle. Bulking up was the straightforward part, all youve to try and do is pump ever-increasing amounts of weights.

The losing body fat is the difficult part because that requires loads of self regulation and devotion.

It's a proven fact that the more muscle you create the greater amount of unwanted weight you lose. Muscle involves 3 times more energy to perform than fat will use. Part of the solution to lose fat is to gain muscle.

The other important part of losing body fat is diet program. It is the hard part as it demands that we shut off all requests for desserts, candy, soft drinks, bread made with any form of flour and alcoholic liquids. No refined sugars or grains allowed on a weight lifters diet regime.

A bodybuilder weight and resistance training program will include work outs for every muscle tissue group within the body; chest, shoulders, back, arms, core and legs. You need to make 5 visits weekly towards the fitness centre for a minimum of an hour or more of pumping the iron per session to lose fat and gain muscle.

If youre a workout novice, you might have to seek the recommendation of a guru over the best way for you to lose fat and gain muscle. The trainer at your regional fitness centre is the logical person to go to. They will set up a program for you that works every muscle to complete exhaustion at least once per week.

Here's what a weekly schedule of workouts and other health activity will look like: Monday Workout focus is on chest o Bench Press 3 sets of 10 reps o Dumbbell flies or Pec-Deck 3 sets of 10 reps o Incline Bench Press 3 sets of 10 reps o Decline Bench Press 3 sets of 10 reps o Push-Ups 3 sets of 25+ reps o Core Exercises - Sit-ups - Crunches - Leg Raises - Dumbbell Side-bends

Tuesday Workout focus is on legs o Squats 3 sets of 10 reps o Hack Squats 3 sets of 10 reps o Sissy Squats 3 sets of 10 reps o Leg Extensions 3 sets of 10 reps o Thigh Biceps Curls 3 sets of 10 reps o Calf Raises 3 sets of 10 reps o Donkey Calf Raises 3 sets of 10 reps o Lunges with Dumbbells 3 sets of 25 reps

Wednesday Workout focus is on Shoulders o Standing Barbell Press 3 of 10 o Seated Dumbbell Press 3 of 10 o Front Dumbbell Raises 3 of 10 o Lateral Dumbbell Raises 3 of 10 o Upright Barbell Rowing 3 of 10 o Bent-Over Dumbbell Extension 3 of 10 o Barbell Shrugs 3 of 10 o Core Exercises 3 of 25 - Flat bench crunches - Decline bench crunches - Compound crunches on mat

Thursday Workout focus is on Back. Three sets of 10 reps on each. o Pull-Ups on chinning bar o Front Levers on chinning bar o Lat Machine Pull-Downs o Seated Rowing with cable-and-pulley o Bent Over Rowing with barbell o Bent Over Rowing with dumbbell, one arm at a time o Core Exercises 3 of 25 - Flat bench leg raises - Compound sit-ups on mat - Dip bar leg raises - Upright twists

Friday Workout focus is on Arms. Three sets of 10 reps o Biceps Barbell Curls o Triceps Press Down, cable-and-pulley (lat) machine o Biceps Dumbbell Curls on incline bench o French Presses on flat bench o PreacherBench curls with easy-curl-bar o Bent Over Dumbbell Extensions o Concentration Curls with single dumbbell o Dumbbell Presses from behind the neck o Core Exercises - Decline Sit-Ups - Compound Decline Sit-Ups - Compound Leg Raises

Diet The really difficult part

Protein 25% of calories from eggs, organ meats, meat, poultry and fish Carbohydrates 40% of calories from fresh fruits and veg. No potatoes or rice. Fats and Fibres 35% of calories from natural fats, soluble oils and fibrous fruits and veggies. Supplements Protein powder, amino acids and nutritional vitamin supplements.

To lose fat and gain muscle, the above info is invaluable, I hope you all agree?!

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Effectiveness of Body Building Supplements

Today, there are quite a lot of people who are into body building or working out. You have to consider that with the appearance-conscious society that people live in today, many people are now going to the gym in order to have a great looking body as well as a healthy body. So, if you are looking for a way to get that perfect body that you can proudly show off at the beach, you should consider enrolling in fitness programs that is usually found in the gym

However, you have to consider that body building requires a lot of discipline. You have to follow a strict workout schedule, and you also have to follow a strict diet that will be given to you by professional fitness trainers. If it is your first time as a body builder and you have just visited the gym for the first time for your first session of body building, you will see that advanced and professional body builders have a great looking body. If you want that kind of body, you have to consider that there are supplements that they take in order to help them get the muscle mass they want and also the muscle strength they want.

These supplements can be used even by beginner body builders. So, if you want to see results fast, you should consider taking body building supplements that can help you see results at the quickest time possible.

First of all, body building supplements dont work on its own. It doesnt necessarily mean that by taking the supplements, you can just sit back and relax and wait for your muscles to develop. The way dietary supplements work is by aiding your body, especially your muscles, reach its full potential in order for you to workout in an intensive level. This means you still have to follow a strict workout procedure as well as a strict diet in order to get the body you want.

There are different kinds of body building supplements available in the market today. However, you have to consider that you should avoid illegal body building drugs, such as anabolic steroids as it can have numerous negative side effects in your body. You have to go for natural body building supplements in order to gain muscle mass, as well as maintaining good physical health.

One of the most effective body building supplements is called creatine. This particular product is normally found in the muscle tissues even if you are not taking the supplements. The liver, pancreas and your kidneys normally produce creatine and make its way to your muscles through the bloodstream. This particular product is responsible for helping your muscles repair itself when it is injured, help the muscles gain bulk and mass, and it also increases the muscles endurance. However, you have to consider that only a limited amount of creatine reaches the muscle tissues.

In order for you to get the maximum amount of creatine in your muscles, you have to take creatine body building supplements.

Another effective body building supplement is called whey proteins. Although proteins can be absorbed by the body by eating meat and other protein-giving foods, you have to consider that only a small amount is absorbed by the body. Through whey protein supplements, you can be sure that the body can easily absorb whey proteins. Proteins are naturally the building blocks of the muscles. Obviously, protein supplements can strengthen the muscle tissues and it helps in the healing process of the muscles after an intensive workout. It is also required to gain muscle mass faster.

As you can see, there are different kinds of effective body building supplements that you can use. And, the best thing about these body building supplements is that it's all natural, which means that there will be little or no bad side effects that it can give to your body.

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3 Movements You Should Be Doing To Build Lean Muscle

When trying to build lean muscle I like to keep things simple. Its easy to get caught up in the hype of all the new products and exercises that promise to be the next best thing in muscle building.

This article will show you three exercises for building lean muscle and will hopefully encourage you to use them in your efforts. These exercises are the grass roots of building lean muscle and in my opinion are essential for any serious training program.

You might find it hard to believe, but with these three exercises alone you can pack on a serious amount of muscle. Due to the fact that they are complex movements you also get the benefit of increased metabolic stress. That means these exercises can burn more calories than other exercises making it easier to achieve lean muscle. When I start planning a program for a client I always start with these three basic exercises and build the program around them.

SquatThe squat is an exercise that builds serious muscle. The squat is primarily a leg building exercise. If you are not familiar with the movement, you start the exercise with a barbell resting across your shoulders standing straight up. Then bending at the knees and hips, lower the barbell down until your thighs are parallel to the floor. And then stand pushing the barbell back to the starting position.

Performing squats will target quadriceps, hamstrings and gluteals. Secondary muscle groups include the lower back, abdominals, adductors and to a certain extent your shoulder and calf muscles. Yep, thats right I said abdominals. Performing squats correctly is an incredible exercise for strengthening your core.

Standing Shoulder Press

I think that standing shoulder press or military press is one of the best upper body building exercises. By including the standing shoulder press into your workout you target one of the biggest muscle group in your upper body, the shoulders. By performing the exercise standing, you also demand performance from your core muscles to maintain a consistent neutral spinal position. The more muscle that gets stimulated by a single exercise means that your body must work harder to perform the movement. If your body has to work harder then you get a greater metabolic effect from that exercise. Think about it. When you are doing a standing shoulder press every muscle from the ends of your toes to your finger tips are being used. When you are doing a seated shoulder press only muscle groups from your hips up are being stimulated. And think about this, when you perform bench press only muscles from your shoulders up are being recruited for the primary movements(nothing against bench press it has its place and should be included, just not in the top 3 in my opinion.)

The standing press is a simple yet extremely powerful exercise that targets the entire shoulder complex, (deltoids) and triceps and some chest will be recruited to do this movement. To perform a standing press stand with your feet shoulder width apart. Use a barbell or dumbbells. The bar should be gripped at shoulder width. You must ensure that you keep your spine in what is known as a neutral position throughout the movement. If you can not do this you risk seriously hurting your back. Now press the bar or dumbbells overhead until your arms are completely extended. Lower the bar back to your shoulders and repeat. Now feel the sweet burn!

Pull UpsWide grip, narrow grip, reverse grip, mixed grip, whatever! Grab a chin up bar with your arms fully extended and get your chin over top of it! If you were only going to do one exercise to work your back this would be it. This exercise is a great test of a lifters power to weight ratio.

Pull ups work your entire upper back, biceps and forearms. Grab the bar in your choice of grip. Start in a hanging position with your arms fully extended. Pull yourself up until your can get your chin over the bar and lower back to starting position.

If you are unable to do a pull up on your own dont think this exercise is not for you. There are lots of variations. You can use the assisted chin up machine or lat pull down machine to strengthen your back. Another great idea is to place an olympic bar at about waist height on a squat rack. Keep your body rigid and hang from your arms at a 45 degree angle beneath the bar. Pull your chest to the bar. lower back down and repeat. It targets the same primary muscle movers. Before you know it you will be on the pull up bar doing them without assistance.

Remember it is my opinion that these exercises are the primary or core exercises of a good program designed to build lean muscle. All of the exercises are complex ie) they each require multiple muscle recruitment to perform. Because more muscle is recruited from all over body this means maximal muscle growth while at the same time ensuring maximal caloric output to create that lean, chiseled look.

Now go and add them to your program! If you want to read more about how to build lean muscle click here!

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Are You Having Trouble Building Muscle?

Have you been going to the gym regularly for months and havent been able to put on any serious poundage? If you answered yes to any of these questions, its time to take a step back and make some plans. Building muscle is not rocket science. There are four key factors that will mean the difference between building muscle and staying skinny. You have to ask yourself these four questions.

Is my diet optimized for building muscle?

Its time to get out of the 3 meals per day mentality. If you want to gain (or lose) weight you need to feed your body whole foods, six times per day. This means splitting your large meals up and eating about once every three hours. Not only is this good for your metabolism, but your body will use the foods instead of storing them as fat.

Your six meals per day should consist of mainly complex carbohydrates and protein. You should aim for at least thirty grams of protein per meal. High protein foods include lean meat, chicken, fish, egg whites, cheese and milk products. Complex carbohydrates are found in brown rice, brown bread and potatoes. Stay away from foods high in salt and sugar

Should I be using supplements, and when should I be taking them?

If you can afford supplements you should be using them. The basic three you should be considering are protein, carbs and creatine. Whey protein supplements are the fastest known way to deliver quality protein to your muscles. This makes shakes particularly effective after your workouts, when your body is craving protein for muscle re-growth.

There are three key times that supplements should be taken. First thing in the morning, after your workout and before bed. If your diet is up to scratch you shouldnt need supplements at any other time. Dont use supplements to replace meals. Supplements are supplements, not meal replacements.

Am I training hard and not smart?

The biggest mistake the new lifters make is thinking that the more they workout the bigger theyll get. This couldnt be further from the truth! Two basic rules you must remember when it comes to weight training. First, quality is better than quantity. Second, compound exercises are the kings of building muscle.

Compound exercises require at least two joint movements. Big compound exercises are the squat, bench press, wide grip pull up and seated row. These movements recruit many more muscles fibers to use to move the weight. This means more muscle groups are worked, the exercise is more challenging and the potential for growth is much greater.

Generally you should be doing three compound exercises for one isolation exercise. For example your back/biceps workout might consist of wide grip pull ups, seated row, bent over row and standing bicep curl. You might think this is not enough work for your biceps? Wrong. Your biceps are worked heavily in all over these exercises; the bicep curl just finishes them off.

The length of any training session should not exceed one hour. And you only need to train one muscle group once per week. This means a split routine should only need to be three days per week. In fact, most professional bodybuilders only train four times per week. Remember, its quality not quantity.

Do I get enough rest and recovery time?

When you workout youre not building your muscles, youre breaking them down. The reason why you looked pumped up when youre in the gym is because your muscle tissue is swollen and damaged. Your muscles actually grow when you are resting. So in simple terms, no rest equals no muscle growth.

So take it easy when youre not working out. Ease up on the cardio. And make sure you get plenty of sleep. Sleep is the bodys number one time for building muscle. This is also why its important to eat before bed, so your body has the fuel to repair muscle in your sleep.

Simple isnt it?

So you can see that despite what you read in magazines or on the web about building muscle, its surprisingly simple. If you get the four aspects I have mentioned in this article right, you will build muscle.

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The Best Exercises For Building Muscle For The Fastest Results!

If you reallywant to get the results you desire, you need to use the best exercises for building muscle. Only the best exercises for building muscle will allow you to build muscle fast. Lots of people are simple afraid to perform some of these exercises due to the horror stories associated with some of the movements. Please dont be one of those people. Learn how to do them correctly, and dont let your ego be the judge of how much weight to lift.

The Best Exercises For Building Muscle:

1) DEADLIFT - There are not many weight training exercises work as many muscle groups and build muscle as fast as the deadlift. The neck, traps, upper, middle, and lower back, glutes, hamstrings, quads, biceps, forearms, and abs are all utilized in the deadlift. This is the best test of overall body power. A deadlift is the most basic exercise anyone can do. People normally measure strength with an impressive bench press, and rightfully so. But an impressive deadlift should be looked upon as a true measure of strength and power also. It's a functional exercise because bending down and picking a weight up off the floor is something that everyone does. Its not likely people will find themselves on their back needing to push a heavyweight off their chest but everyone has to bend down and pick things up. If you could only do one exercise to build muscle this would be the one to do. This is definitely one of the best exercises for building muscle.

2) SQUAT- Has been known as the "king of all muscle building exercises". Full Squats where your thighs are parallel to the ground, not partials! Like deadlifts, squats require a huge amount of muscle mass, thus stimulating the release of anabolic hormones such as testosterone. This is great for building muscle fast. Get under the bar and do free weight squats, not smith machine squats. If you really serious about developing any kind of real lower body strength and build muscle fast, you have no other alternative but to squat. Learn how to do them with correct form to avoid injury!

3) HANG CLEAN & PUSH PRESS - A great total body muscle building exercise which hits the calves, hamstrings, glutes, quads, lower and upper back, traps, shoulders, biceps, triceps, and forearms. Considered an Olympic lift, it can be done in more of a strict manner to really target the traps, upper back, and shoulders. Olympic lifts are normally done to develop explosive speed and power. Doing the clean and push press in this manner is a form of power bodybuilding and will really blow up the traps and shoulders. If you could only pick one weight training exercise for building muscle, this might be the one other than deadlifts.

4) BENCH PRESS - Not only is this exercise the ultimate chest builder, but its one of the best movements for building muscle in the upper body. This exercise recruits a lot of muscles in the upper body such as the entire chest, shoulders, and triceps, with some bicep and forearm recruitment as well. You can pile on the weight in this exercise and that is what makes it a great way to develop upper body strength and power

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Here's The Best Exercises To Build Muscle Insanely Fast

The Best Exercises to Build Muscle guaranteed

What do you think is the best and most popular exercise to build muscle?

You got it, the bicep curl.

It is not unusual to see fitness fanatics in gyms across the world doing every modification of the bicep curl to build bigger arms.

I don't like to say it, but it's a total waste of your time and effort.

This is the decisive truth.

it simply isn't humanly possible to get ripped biceps by doing five sets of arm curls.

Why you say? Well the rationale is astoundingly obvious.

Our body is not a mix of separate muscles and systems. All of them work together as one unit.

This human body of our is a single organism and works as a single unit.

Here is what I'm pronouncing. It's just not feasible to truly isolate one muscle without exercising all the other muscles.

Think about it.

Have you ever seen a rail skinny guy with twenty inch arms? You do not get guns w / o total body workouts.

It can't happen.

Some isolating exercises happen to be multi-gripped bicep curls of all sorts, dumbbell raises and tricep pull downs.

It is feasible to focus more of your energy on one specific area of your body by doing these exercises in your body-building routines for sure.

This just isn't extremely practical, particularly if you new to exercise programmes, while it sounds great in theory.
So by now you are thinking, Then what are the best exercises to build muscle?

The best exercises to build muscle have been used around the planet by folk all thru history and are proved to work.

These exercises to create muscle have been utilised by men of renown, men of strength all thought history probably for decades.

What are these bodybuilding exercises?

straightforward, they are what's called compound exercises.

In case you are wondering compound exercises are the opposite of isolation exercises. They work the entire body all at a previous time.

These compound exercises make a body that is strong all over and they also are imitate more naturally body movements.

So what are some good examples of compound exercises? Overhead presses, squats, dead lifts and bench presses are some basic ones.

Is a moan I hear?

As can tell these are total body exercises and they are anything but new.

These compound exercises are really challenging, and is the reason why you do not see lots of amateurs doing them.

I believe the largest mistake folk make is only doing exercises that are simple to do.

Always remember, taking the easy road will never get you that muscle gain you would like.

if you want a substantial change in your body over the long term, you must do time tested and proven to work, compound exercises.

It's important that compound exercises comprise at least 60-70% of your workouts and don't ignore isolation exercises either.

Here are three reasons compound workouts are the best exercises to gain muscle.

1. Compound exercises will allow you to lift the greatest amount of total weight.

2. They stimulate the tear down, expansion and repairing of the most muscle fibers.

3. Compound exercises have the best overall anabolic effect on yo ur body.

Since the beginning of time, muscle builders have considered the dead lift to be the king of upper body exercises and the squats with barbells to be the most effective way of getting a stronger and bigger lower body.

Make no mistake, these are the best exercises to build muscle period. Your full workout routine should be targeted on raising your weights and reps of these compound exercises.

There is no doubt, compound exercises give you the best options for building muscle.

as long as the majority of your exercise programme includes compound exercises, you may be in a position to achieve your body-building goals.

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3 Best Workout Routine to Build Muscle

In this article, we will discuss the 3 best workout routine to build muscle and why they are the preferred choice of many bodybuilders and people on fitness magazines with ripped bodies. To say they are the best workout routine to build muscle is kind of an exaggeration, as there are countless best workout routine to build muscle, it depends on how you define it.

What is meant by the 3 best workout routine to build muscle in this article are some foundation exercises that targets various muscle groups at once and works on building your core muscles. The 3 best workout routine to build muscle that we will discuss are the bench press, dead lift and squat.

The 3 best workout routine to build muscle

The bench press will be on the list of the best workout routine to build muscle for most people and that is because it targets the upper body area, specifically the chest, the shoulders and your triceps. And you are almost guarantee d that the bench press, that is among the 3 best workout routines to build muscle, can be found in just about all the gyms around the world.
The dead lift exercise, also considered to be among the best workout routine to build muscle, it targets your whole back area, your biceps, and neck. This is a great exercise to work on your frame, which a lot of people forget to work on. But this exercise is only among the best workout routine to build muscle if you perform it the right way.

Many inexperienced people have suffered severe back injuries because they don't have a clue about how to perform this best workout routine to build muscle. A good tip for starters is to start out gradually with easy weights and make sure to either have a muscle building program describing how to perform the dead lift or ask a trainer in your gym.

The last one on the list of the 3 best workout routine to build muscle is the squat. This exercise works on your below-waist area, specifically on your gluteus maximus (your butt), your thighs and hips just to name a few.

A lot of people prefer this exercis e as their best workout routine to build muscle, instead of machines. The squat can also be performed as a Smith squat where the barbell is supported on the sides and is a good way for beginners to start with the squat as their best workout routine to build muscle.

What to know about the best workout routine to build muscle

What is common for the 3 best workout routine to build muscle is the need to perform them right. Getting injuries with these exercises can be very frustrating and they are also the most frequent injury gainers. But performed correctly, they have great benefits and will help you tremendously in your muscle building journey.

Don't underestimate acquiring the right techniques on how to perform the 3 best workout routine to build muscle, or with any routines. Seek professional advice, either through some muscle building program or some expert trainers.

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Build Muscle With These Bicep Exercises

The most effective bicep exercises to build muscle

If you want to build muscle in your biceps, here are the best bicep exercises for building muscle.

Standing straight-bar curls

This is, without a doubt, the best overall bicep exercise you can do to build muscle.

It is the epitome of this muscle building program we are doing, which are low reps of heavy, intense, basic compound movements. Standing straight-bar curls allow you to directly hit the biceps with a great degree of overload.

Stand with your feet about shoulder width apart. Space your hands shoulder width and grip the bar with an underhand grip.

Begin with your arms straight, biceps fully extended, and your upper body leaning slightly forward. With an explosive motion, curl the weight towards you contracting the biceps.

During the curling motion, move your upper body back to an upright position. With control, lower the weight back to its original position getting a good stretch and lean slightly forward.

To make these the most effective at muscle building they can be, you need to lower the weight twice as slowly as you raise it.

Most of the muscle fiber stimulation actually occurs on the negative, or lowering, portion of the exercise.

So don't just let the weight drop. This will not allow you to build muscle in the biceps as well. Control it all the way down.
Also, make sure you lower the weight all the way down so that the bar is touching your legs.

Do not get into the habit of doing partial reps on curls. You need a full range of motion in order to work the bicep.

Remember, the lowering portion actually works the biceps more than the lifting, so why wouldn't you want to increase the range of motion and go all the way down with the bar?

If for whatever reason these straight-bar curls create a lot of stress to your wrists, try using the curved curl bar. The positioning of the wrists will reduce much of the tension.

Standing alternating dumbbell curls

These will also help you build muscle in the biceps.Hold the dumbbells at your side with your palms facing each other.

Curl one dumbbell at a time rotating your palm forward as you lift the weight.

After fully contracting the bicep, lower the dumbbell under control rotating your hand back to its original position.

Repeat the same steps with the opposite arm. Alternate back and forth until you have completed your reps.

Normally I am not an advocate for many 1-arm movements for muscle building, but this one is great for creating overload to the biceps.

These should be done standing, for several reasons. First, you should be able to lift more weight if you are standing versus seated. More weight means more overload.

Also, sitting down while performing these could add unnecessary stress to the lower back you do not need. These add a different twist than do straight-bar curls.

With dumbbells, you can twist your wrist at the top of the exercise, when you contract the bicep.

This twist of the wrist on the way up allows you to more fully contract the bicep, which will help you build muscle at the peak of the bicep.

Once again, it is very important that you lower the weight twice as slowly as you raise it. Also, allow one arm to be completely done its repetition before lifting the other arm.

I see many people start to raise and curl one arm before the other one is even done. It is all right to cheat a bit on your last, heavy set of these.

Try to get as many reps with good form as you can, but the last few you can cheat a bit by swinging the weight up a bit.

Do this only after fatigue has set in with proper form. These extra cheat reps cause additional overload to the biceps.

The combination of these two bicep exercises will allow you to gain strength and build muscle in your arms more so than any other bicep exercises.

They are both included in every single bicep muscle building workout that I do.

In fact, many bicep workouts I do only include these two exercises and yet they have allowed me to add inches to my arms in a short amount of time.

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Biceps Exercises Tips

As a beginner, it's often difficult to get into weight training and working out. Most beginners (including me when I was a beginner) don't want to approach the big guys and ask them questions about workouts and what they're doing. In today's article we're going to look at the top 10 bicep workout and bicep exercise mistakes. The aim of this article is to help people who are new to bicep workout and bicep training
techniques.The standing bicep curl engages the most amount of muscle in the bicep region. Not only does it directly work the bicep muscle, it also works the stabilizer muscles of the arms, the forearms and the shoulders to some extent The standing bicep curl is effective for building muscle mass because it addresses two important requirements for building muscle mass.Another principle is working with the right intensity. Performing a bicep exercise with intensity is another way to force growth into your biceps. The more intense the bicep exercise the more bic ep fibers are stimulated and the more fibers stimulated the bigger the your biceps will grow.

Here is how you perform the standing bicep curl. When you perform the standing barbell curl - be sure to cheat. What I am trying to say is use a bit of momentum to help you curl the weight past the sticking point. I don't mean jerk your body up and down. Just use a bit of momentum when you can no longer use strict form to help you propel the weights past the weak point of the bicep muscle. Note that since you will be going heavy with this move sticking with strict form is going to be next to impossible towards the end of the movement.Controlling the resistance or weight on the downward motion is an absolute must in getting the maximum benefit out of this bicep exercise. If using a straight bar causes you undue stress on your wrists - then switch to using a curved or Cambered bicep curl bar.And finally there is muscle recovery! Once intensity and overload are in place and the bicep muscles have been stimulated you need to rest and allow them to recover. Without recovery they simply will not grow no matter what bicep exercise you use

One of the best bicep exercises is an isolation movement.the last two I discussed were what we call compound movements which tend to work many muscles in one movement. It's always a good choice to add one of the isolation bicep exercises to your routine. This insures your burn the bicep into shape. Standing cable curls are an excellent move to burn your biceps. Here is how to perform it.The exercise itself is lowering yourself down very very slowly until your arms are fully straight. This may be harder than you'd expect in the first few workouts you do it in, but it will help you get bigger biceps so make sure to include it and other negative exercises in your workout.

The best bicep workout are ones in which you can tone your biceps while doing your cardiovascular enhancing routine. So, if y ou workout 3 times in a week, for 30 minutes, you are definitely going to get rippling biceps in no time. Remember to consult your physician before you start working out.

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The Best Bicep Workout - Secrets to Fast Muscle Gain

One of the most sought after and celebrated physical attributes that men around the world desire are big biceps. They are considered outstanding symbols of virility and strength, and are a great source of confidence. That's why learning how to get big biceps and with the best weight training techniques is so important to serious trainers.

This leads to the important question, "What exactly is the best bicep workout program to help me build muscle fast?" In a market that is flooded with so many different workout programs, it can be very hard to discern what the best bicep workout program is. In our article today, we'll do our best to separate fact from fiction regarding how to build muscle, and we'll study how to get big biceps fast. We'll reveal the essential strategies you need to get big biceps, and identify the best bicep workout for you.

Based on consumer research, one of the best bicep workouts on the market today can be found within the No Nonsense Muscle Building program. It is a must-read for anyone who wants to experience significant muscle gain.

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The Science of Muscle Building

Before we discuss how to get big biceps in great detail, it is imperative that we examine how your muscles grow. This knowledge will empower you to exercise and weight-train in a more intelligent and efficient way.

The big secret to building muscle fast is causing a deliberate measure of trauma to your muscle fibers by lifting a significant amount of weight. This effect is otherwise known as muscle injury. While injuring your muscles to build them up might seem odd, there's no need for worry. Injuring your muscle fibers is actually quite helpful to stimulate fast muscle growth. Whenever your muscles endure this type of injury, or trauma, it sets off an automatic biological reaction to begin repairing the muscles. This biological reaction is what leads to muscle growth.

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Now that you understand the basics of muscle building, we can begin our analysis of how to get big biceps. There are several important factors that the best bicep workout programs take into account. The first of which is preparing an effective weight training schedule. A consistent weight-training schedule is essential to increasing muscle mass fast. A healthy diet is the second factor you need to consider. Consuming the proper foods is another essential component.

The best bicep workout programs will advise you to consume a diet that is high in protein, and includes a significant level of carbohydrates. The recommended level or protein that you should consume daily is equal to one or two grams of protein per pound of bodyweight. Two to three grams per day of carbohydrates for each pound is a good target for building big biceps, and for significant muscle growth in general. This particular tip is overlooked by a large number of trainers who want to learn how to get big biceps.

Another highly effective component of the best bicep workout programs is lifting weights to build muscle in other parts of the body. One of the most powerful secrets to learning how to get big biceps is to understand the significant impact of doing leg squats.

Most experienced bodybuilders will advise you to stimulate bicep muscle growth by doing squats. Doing leg squats will cause your body to release human growth hormones in huge quantities. The release of human growth hormone will not only help you build muscle fast in your biceps, but also throughout your whole body.

Each of the techniques that we've highlighted here today will increase your understanding of how to get big biceps, and will be a key part of your muscle-building success.

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Get BIG BICEPS In Only 1 Month!

I believe that bigger biceps can be achieved much faster by training them twice a week in the right manner. Most people train biceps the same way they train legs and chest: once a week with the usual rep and set scheme.

Biceps are different. They are a smaller muscle and you can get away with training them more often. This especially works for hard gainers who have struggled with gaining bicep size for a long while.

You have to train them correctly though. Don't overtrain them by doing a bunch of sets and reps.

Bicep workout 1 - Choose a mass builder for the bi's. Straight bar curls, dumbell curls, anything but isolation movements like "seated concentration curls" or isolation bicep machines. Now go heavy to failure and only perform 2 sets. Remember, we are going to be hitting bi's again in a few days so there's no need for further sets, and actually, there is NO NEED for further exercises either. That's it. 2 sets of curls and your DONE.

Bicep workout 2 - This should occur 3 or 4 days after workout 1. Now you want to focus more on concentration work. Choose a machine or a seated isolation movement and curl the weight up for a higher rep count that on bicep workout 1 (12-15 reps for workout 2). You can also perform some partial reps to work the peak more at the end of your normal set. Again, only 2 sets should be needed if you go hard enough.

Give this a shot and if you do it right you should notice bigger bicep development after your first month.

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Build Muscle Fast in 5 Simple Steps

5 Magic formula Techniques to construct Muscle Now Discover what well-known trainers and supposed professionals aren't telling you concerning how to construct muscle mass fast!

If you've been reading about or making an attempt to construct muscle mass fast, you are possibly getting frustrated with bad results and repetitive suggestions. Most "gurus" online and trainers in gyms repeat the same things ad nauseam moderate weights for repetitions, try to "feel" the muscle mass working, use these health supplements, etc.

The thing is, there is advantage to some of this assistance, but most individuals are absolutely missing the boat when it comes to the fundamental rules of constructing muscle mass. It's become so rare to see people truly executing what works that these methods are just about "secret!"

If you seriously need to get fast, top quality results, and if you wish to learn what the big guys did to acquire their muscle mass, then read on. You'll probably be astonished at how uncomplicated some of this stuff is, however it's possibly the reverse of what you're doing right now!

1. Exercise for Strength, not Size

Yes, you're making an attempt to get larger and much more muscular, but once you first begin bodybuilding, you need to make it a numbers game. You'll eventually need to be concerned about feeling this or that muscle work and doing extravagant little exercises for this or that, but not now. To generate significant gains and generate them quickly, you're going to need to concentrate on your power on fundamental movements.

Which exercises you do specifically is somewhat up to you, but there are a few that you very much need to do if you desire the fastest progress possible. The first is the squat. No other exercise is like it in its potential to create rapid gains not just in the legs, but in the musculature all over your body. Get your squat up and observe your power on all other lifts soar, as well. If you're still skeptical concerning the merits of constructing muscle mass size with big lifts, think about this: If you increase your squat, bench press, and deadlift each by 100 lbs, do you think you'll get larger muscles? Of course you will!

Likewise, have you at any time witnessed someone who could squat 500-600, bench press in the 400s, and deadlift 600-700 lbs that WASN'T huge? Once more, no. This doesn't imply you need to reach those precise figures, but to construct muscle mass fast, you Must concentrate on getting stronger.

2. Work ALL of The Muscular tissues

To quite a few individuals, this is apparent, but depending on which internet work out specialist you have been reading, you may possibly be brainwashed into thinking that you must keep away from directly working smaller muscle groups like biceps, triceps, and shoulders.

This is utter nonsense!

As you just read, you certainly do need to concentrate on getting stronger at the basic, heaviest movements. Nonetheless, that does not imply you must keep away from training smaller muscle groups with lighter movements afterwards. For instance, quite a few trainers could try to inform you that curls are useless, and that all you need to construct big biceps are chin-ups and rows.

Now, it is accurate that chins and rows contain your biceps, and it's additionally accurate that these are typically much more important workouts compared to curls. But still, why would you keep away from doing curls altogether? Let me demonstrate to you, I did this for the first couple of years of training, and my arms are just now catching up to my torso size. In summary, train your big lifts first, and train them as hard as possible, but Do not stay away from other exercises.

If your objective is to get big AND to construct muscle mass all over your body, you need to train your full body accordingly. Additionally, stick to the same principles as you do with the heavier exercises. Desire to construct larger biceps? Get stronger on curls. Bigger side delts? Move much more weight on your side raises.

3. Hefty Weights and Low Reps

One thing that just about all of the bodybuilding magazines and unqualified trainers say concerning training is that employing reasonable weights for a reasonable number of repetitions is best for developing size. Likewise, they claim that employing lower repetitions is "only for developing power." This is complete nonsense! Remember, you ought to be Trying to build power much more compared to anything else if your objective is to construct muscle mass fast.

If using lower repeitions is better for getting stronger (and it is), then that's exactly what you ought to be doing to construct muscle size! If you're seeking that "ideal" rep range, stop it simply does not exist. The truth of the matter is, you can get stronger in any rep range. If you regularly work at sets of eight, you'll get stronger in that rep range more than in lower or greater rep ranges, for example.

The main reason that seriously big guys often use lower repetitions is that they permit for much more weight to be used, and they additionally typically allow for all round swifter power gains. What do you think is going to increase your squat rapidly executing sets of 5 or sets of 20? They'll both help you, but the fives are where your real, long-term progress is at.

Overall, a good guideline to stick to is to do sets of 4-6 for your heaviest movements such as squats, bench presses, deadlifts, rows, and the like. These are the elemental movements which use quite a few joints, quite a few muscles, and which permit you to move the most weight. For isolation exercises such as curls, extensions, and raises, you still need to work on power, but you should almost certainly up the rep range to approximately 10-12 at least. Lower is fine if you can manage it, but these kinds of exercises tend to be tougher on the joints with super-heavy poundages.

4. The Split Barely Matters!

It appears the thing that newbie bodybuilders and weightlifters argue about more than anything is their weight lifting "split" or schedule. Is full-body best, or is it better to do upper body and lower body on different days? Could you do a body-part split, where you work every single muscle group 1-2 times per 1 week?

The thing is, just about any work out split you use will do the job to construct muscle mass fast, as long as you concentrate on building power gains. If this appears to be odd, try this thought experiment. Say you have two beginner bodybuilders. One trains his full upper body at a time, two times per week (in addition to lower body, naturally). Therefore, his upper body muscles get worked two times per 1 week.

The other trains with a bodybuilding-type split, where every single muscle gets worked once per 7 days. Therefore, his upper body gets trained once per week. If, at the end of eight weeks, the first bodybuilder gained 30 lbs on his bench press, whilst the second gained 60, who gained more mass on their upper body? The second bodybuilder! It doesn't matter that he worked his upper body two times as frequently his power gains determined his size gains.

Now, there are a couple of tips you possibly need to stick to for your weight lifting split if you are just starting out. Except you are extremely weak, you must not even bother with full-body training. It just will take too much time and energy to warm up and work hard on heavy movements for the whole body. Most people do best starting with upper body and lower body days, two each per week. You may possibly concentrate on bench press, squat, military press, and deadlift on every one of those days, respectively, and stick to the main lift up with other upper body or lower body movements.

5. Diet is much more Vital than Weight lifting

If there's one piece of assistance that even the worst trainers appear to understand, it's that nutrition is key in transforming your body, no matter if you're making an attempt to build muscle size or lose body fat.

However, their knowledge usually stops there, as the nutritional suggestions most people are putting out there is just basic garbage when you're tyring to build muscle mass fast. Right here are some standard tips on bodybuilding nutrition to get you started.

a.) Protein is Key Protein seriously is the most crucial nutrient for any dietary objective, but particularly for developing size. Proteins are made up of amino acids. Basically, your body breaks proteins down into these individual building blocks and then uses them to construct its own proteins new muscle mass tissue!

b.)Carbohydrates for Power One can try to construct muscle mass on a low carbo diet, but it's possibly not going to happen. Even people who have tried very high-calorie eating plans targeted on only fat and protein have documented that they still made better gains once consuming carbs. The key is to eat complex carbohydrates, and to eat them at times that your body can best use them in the early morning and around your workout.

c.)Don't Ignore Fat Low fat eating plans are luckily going out of fashion as individuals know how important they are for complete health and hormone functions. This advice applies doubly to a bodybuilder. You cannot create muscle mass optimally if you are depriving your body of this crucial nutrient.

Besides, consuming sufficient fat (even some saturated fat!) is key for optimal testosterone production. Don't skimp on the healthy fats from nuts, oils, seeds, and lean meats.

Acquire Size and Strength with the Greatest Muscle mass Developing System

Now that you know these five "secret" methods to build muscle mass fast, you need to find a program that implements them all into a comprehensive, established, and easy-to-follow plan. Realizing how to build muscle mass is one factor sticking to a system and giving it your all is genuinely what makes rapid, drastic results.

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Body Building nutrition guide

Body Building nutrition is one of the most complex and confusing part of getting in shape. There is further more to bodybuilding and than just going to the gym and lifting weights. One of the most important parts of the process of gaining muscle, along with sufficient rest, is nutrition. Fortunately, to achieve your fitness and weight lifting goals, you do not need a degree in Nutrition. Instead, all you need is some basic 101 information with regards to food nourishment and nutrition.

Now, lets go ahead get started with the basics of bodybuilding nutrition. Most people use the terms Bodybuilding Nutrition and Supplements interchangeably. They assume that by using over-the-counter supplements their nutritional needs will be taken care of but all of that is just plain stupid if you ask me. There is a big difference between bodybuilding nutrition and supplements. In addition, supplements should be used very sparingly and if possible, not at all. However the topic of supp lement use is a totally different one all together. You may be wondering, if we are not going to talk about supplements, then, what is this article is all about? Well, for those who are not familiar with what bodybuilding nutrition is all about, it consists of four basic components; Proteins, Carbohydrates, Fats and Water. Now, lets go ahead and examine each of the components briefly.

Proteins

Proteins and Amino Acids always go hand in hand. Protein is made up of amino acids and amino acids are the building blocks of muscles. They are the one responsible for the constant building, repair and maintain of your muscle tissues. So, in order to achieve your bodybuilding and fitness goals, you must consume sufficient amounts of protein a day, which is usually about 1-1.5 gram(s) of protein per pound of your body weight. You may be wondering, what kind of sources should I get my protein from? Well, you have a variety of sources to choose your prot eins from like; beef, fish, poultry, eggs, turkey, tuna, dairy and soy products.

Carbohydrates

Carbohydrates are your bodys main source of energy and also provide your brain with the energy it needs in the form of glucose. There are two types of carbohydrates; simple and complex. Simple carbs are digested fast and most likely to be stored as fat. Whereas, complex carbs are digested over a period of time and contain a higher concentration of dietary fibers. Carbohydrates play a vital role in development and building muscle mass. Below are simple guidelines you should adhere by when taking in carbs:

*Choose complex carbs over simple carbs; Complex carbs come from such sources as; potato, brown rice, oatmeal, etc. Complex carbs have a tendency to keep your blood sugar levels in check and since they burn slowly, they can act as a longer lasting energy source, especially for your workouts.

*Since your body uses carbohydrates for energy, then, it is only logical to consume some carbs before and after your workouts . A norm is usually an hour before and no later than 1/2 hour after your workouts.

*Did you know that even though fruits are a healthy choice, they are made up from simple sugar(carbs). If you did not know, simple sugar turns into fructose, then stored in the body in the form of fat. So, for the purposes of building muscle, keep fruit consumption to a minimum.

*Do not consume carbohydrates by themselves; at all times have carbs with proteins. By doing so, it decrease the possibility of carbs being stored as fat.

Fats

Just like your body needs carbohydrates and proteins, it also needs healthy fats to function on a daily basis. Aside from carbohydrates, your body utilizes fats as an energy source as well. And on a scarier note, the excess fat which is not burned by your body will be stored as body fat. There are 3 types of fats:

*Saturated fats; which are often associated with heart disease and high cholesterol leve ls.

*Polyunsaturated fats; are fats that are found mostly in vegetable oils.

*Monounsaturated fats; which have a positive effect on cholesterol levels.

Among some of the benefits of healthy fats are a young looking skin, hair and healthier joints. Remember your daily intake of healthy fats should not exceed 20% of your calorie intake.

Water

It is widely known that our bodies are made up of 70% of water, and without it we simply cannot survive. You do not want to start consuming excess water as well. A simple way of figuring out your daily water need is by multiplying your body weight by 0.66. The end result, then, would be the amount you need in ounces on a daily basis.

In conclusion, here are 5 basic nutritional guidelines to follow which may be helpful in achieving your bodybuilding goals.

1) Stay away from unhealthy fats and simple carbohydrates.

2) Throughout the day eat smaller port ions of food and eat frequently (4-5 times).

3) It is OK to use protein shakes, especially after workouts and sometimes in between meals when you cannot consume hard food.

4) Drink plenty of water

5) Get enough rest and sleep.

There is no question that nutrition as a whole plays a very valuable part in building muscle and losing weight. And due to its complexity it is also one of the subjects that most people are shying away from but, what they seem to be forgetting is that without proper nutrition all of their hard earned gains will ultimately come to a halt. Don't be afraid to ask questions and exchange information about the basics of bodybuilding nutrition with your peers. In the end, there is no reason that you should not be improving, let alone regressing.

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How to Lose Love Handles with Weight and Resistance Training

When learning how to lose love handles, you need to understand what they are and how they are formed. Love handles are the fat deposits on the abdomen that can build up as excess fat accumulates on the body. There is no one pill or exercise that will get these love handles to disappear. Instead, you need to blend a proper diet with aerobic exercise and weight and resistance training to burn calories and get rid of fat all over the body. Weight and resistance training is one component of a fitness plan that can help you to get rid of these unsightly love handles.

Benefits of Weight Training for Losing your Love Handles
If you want to learn how to lose love handles, you'll need to understand how weight and resistance training can help you accomplish your goal. While aerobic exercise is the kind of exercise that will help you to burn calories and lose the most fat, weight training can also contribute to your success. Weight and resistance t raining helps you to build muscle, which can increase your metabolism and help you burn more calories even when you are at rest. Burning these extra calories can help increase the speed of your fat loss and make it easier to lose those love handles.
When you do weight and resistance training, you build new muscle, which can lead to a more tone appearance. Even if you cannot get your love handles to completely disappear, building your abdominal muscles can help give you a leaner appearance so that your clothes fit better and your love handles are not as noticeable.

Exercises for Losing Love Handles
Again, there is no way to spot reduce fat, so there's no special exercise to help you learn how to get rid of love handles immediately. You need to do a variety of exercises that will burn calories and fat and help you build muscle. Some of the muscles you can build while doing weight lifting and resistance training include the abdominals, obliques, biceps, triceps, quadrilaterals, and pectoral muscles.

If you are committed to learning how to lose love handles, you'll realize that you need to commit to weight and resistance training in order to burn calories and build mus cle. If you stick with an exercise program, you will be able to see real results. Fortunately there are a few pretty good exercise and nutrition programs available for purchase on the internet that will definitely help you to lose belly fat and make those love handles disappear. The links I provide below are from a trusted certified trainer and nutrition expert, so check them out for some professional advice.

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Exercises for Love Handles - Do They Work?

This is a simple question with a very simple answer...NO! That is if you are doing exercises that are strictly targeting your love handles. To understand why they don't work, you need to understand these points:

Love handles are simply a cute name for FAT. In order to reduce the fat in that region, you must lose fat throughout your entire body. It is not possible to target your fat loss simply to one area. Losing fat requires you to burn more calories than you are taking in. Exercises targeting your love handles are generally completed sitting/lying down or standing still, and require very little movement. Therefore, the amount of calories burned is not substantial enough to promote fat loss. Exercises targeting love handles are generally designed to tone/build the muscles in that region, and not do anything with the love handles themselves. This is because the love handles and the muscles in that region are two completely separate things. Even though you may develop the best looking abdominal and oblique muscles known to mankind, they will never be seen without removing the layer of fat that resides over top.

So, what type of exercise program will help you most effectively lose these love handles? There is no one right answer to this age old question. However, it has been proven that a well designed program involving cardiovascular activity to burn calories, and strength training exercises to increase muscle tissue and increase metabolism works the best. However, before starting any exercise program, it helps to know how many calories you are able to eat combined with how many calories you need to burn to reach your weight loss goals.

Let's look at an example. Let's say that you are a 45 year old female who weighs 155 lbs, you are 5 feet 5 inches tall, and you participate in very little exercise. Over the course of the last six months, you've gained 12 lbs or 2 lbs a month, and you would like to lose that amount to get back to your weight prior to you noticing your love handles.

Knowing that you must burn 3,500 calories to lose 1 pound of fat, you must cut out or burn an extra 7,000 calories each month, or 233 (7,000 cal / 30 days) calories each day just to stop gaining weight. If you then want to lose 1 lb a week you must cut out/burn an additional 3,500 calories each week, or 500 calories (3,500 cal / 7 days) each day to meet this goal. This is a grand total of 733 calories each day in calorie reduction or calorie burning.

According to the website http://www.freedieting.com/tools/calorie_calculator.htm, the amount of calories you need to consume per day to maintain your weight is 1,621 based on the example above. It is not feasible to cut out 733 calories each day, especially at the start of your program.

So, what should you do? The first suggestion is to see your physician to ensure that you are basically healthy. Then, start slow! Concentrate on stopping the 2 pounds a month of weight gain by reducing your caloric intake by 100-200 calories per day combined with a light exercise program consisting of walking, jogging, swimming, etc., and a very basic strength training program, preferably under the guidance of an experienced professional.

Once you have stopped the weight gain, then you can concentrate on losing the desired weight by adjusting your caloric intake further, and increasing the intensity of your strength training and cardiovascular routines.

There are a couple of very important notes to remember:

The above example is only a guideline, and none of the figures stated should be considered exact. There are many variables that can change these numbers such as body type, activity level, etc. Reducing your calories too much too soon can cause your body to think it is being starved, and force it to start to burn muscle for energy. As a result, your metabolic rate decreases, and the amount of fat that is burned will also decrease. Though weight can be lost without exercise, it makes the process much more difficult and potentially frustrating. Building lean muscle mass with a cardiovascular and strength training program will make the job much easier and satisfying.

As many people get older and their bodies and overall lifestyles begin to change, weight gain can be inevitable, especially around the waist. Exercises designed to target these "love handles" can be great for muscle toning, but will do very little for reducing fat. The key is a well balanced exercise program consisting of cardiovascular exercise and strength training designed to burn calories and build lean muscle mass. Though it may seem impossible, don't get frustrated. Start slow, be consistent and take it one step at a time. Very few things in life that are worthwhile come easily.

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The 2 Best Exercises For Getting Rid Of Love Handles

If you are having difficulties getting rid of love handles, take just 2 minutes to read this article here to learn about the 2 best exercises for getting rid of love handles fast.

Okay, before we get into the best exercises, let's first talk about the core principles. The core principles are absolutely important for getting rid of stubborn fat such as your love handles.

Principle #1 - Nutrition - Protein, complex carbs, fiber, healthy fats, and foods rich in vitamins and minerals.

Principle #2 - Water - Drink your bodyweight in ounces for best results.

Principle #3 - Sleep - Get no less than 7 and no more than 8 hours of sleep every night.

Principle #4 - Exercise.....

The 2 best exercises for getting rid of love handles are as follow:

High Intensity Cardio - In order to lose love handles, you have to have a low body fat percentage (around 10%). The best way to get to a low body fat percentage is by doing high intensity cardio. Long boring cardio isn't going to cut it. Some examples of high intensity cardio would be the incline treadmill and sprinting.

Building Lean Muscle - Muscle burns more calories than fat. The more muscle you have on your body than fat, the more your body will naturally burn off calories. So, no matter if you are a man, woman, young or older, you have to place a significant emphasis on building lean muscle. Don't worry, you don't have to get big huge muscles, just build lean muscle. The more muscle you have, the more successful you'll be with getting rid of love handles fast!

One more quick tip with building lean muscle: Make sure you focus more on building muscle on your larger muscle groups (legs, chest, back) since this will burn off the most calories. Also, focus more on doing compound weight training (squats, deadlifts, bench press, pull ups, push ups) as opposed to isolated training (bicep curls, etc.).

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Building Muscle with Body Building Proteins and Supplements

Just how can a person build muscle with supplements? When you think of supplements, do you think of taking a multi-vitamin or some rare herb? It may please you to know that the world of supplements expands far beyond either of these categories. There is a large selection of supplements that can help you in many different areas, even in body building or gaining muscle.

Some people want to gain muscle, or lean mass, because they are underweight. Others do so for sports or conditioning reasons. They want to be stronger, or simply to look more muscular. Regardless of why you want to build muscle, you have a myriad of supplement choices at your disposal. Rather than popping a pill, you will most likely be mixing yourself a tasty shake, eating a delicious bar, or adding a supplemental powder to the protein shake you already drink.

Building Muscle with Weight-Gainer Drinks

First, there are weight-gainer drinks. These supplements are usually o ffered in a variety of flavors, although the most common are vanilla, chocolate and strawberry. They are very high in calories, and should only be consumed in addition to meals if you are truly underweight, or if youre sure that your muscle-building routine in the gym is rigorous enough for your body to use the extra calories without turning them into fat.

Whenever the body does not need as many calories as it is consuming, the excess is stored as fat. It doesnt matter if the extra calories come from a nutritional supplement or not! These weight-gainer drinks are usually 400 calories or more per serving, and contain a good amount of healthy fats along with carbohydrates and protein. Generally, they are consumed two or three times per day depending on how much weight you are trying to gain. They are essentially like a protein shake, with a higher calorie count and a greater number of carbs and fat.

Building Muscle with Weight Gainer Bars

The next type of supplement is the weight gainer bar. Any supplemental bar you find at your health food store that has approximately three hundred to five hundred calories, and is higher on the fats and carbohydrates than your average protein bar, can be considered a weight gainer bar. The best bars to seek out in this area are those with all natural ingredients. You can find plenty of tasty chocolate bars that are full of maltodextrin (a sugar derivative) and coated with various fractionated oils (palm oils, and other not-so-healthy oils). But there are also plenty of bars that contain healthy nuts, nut and vegetable oils, and honey as their main ingredients. If you can find a nutty bar that is high in good oils and fats, this will be your best bet.

Building Muscle with Creatine

Another popular weight-gaining supplement is creatine, which usually comes in a powder form. You can buy creatine supplements in pill form as well, or you can buy a protein powder or weight-gainer drink that has the creatine already built in.

If you are underweight and are trying to reach a healthy weight without bulking up, this may not be the right supplement for you at this time. But if you want to see results in muscle development, and you are willing to work in the gym and supplement your diet, creatine is a great choice.

So just what is creatine? It is actually a component of skeletal muscle, and it is an acid of sorts. It helps the body convert energy to muscle good news for all of us who want to increase muscle! It is very low in calories (about fifty calories for two heaping teaspoons). Generally, you can add the creatine one to three times a day to your favorite protein shake or drink. Some people like to drink it before a workout to fuel the muscles prior to the pump at the gym, and some drink it afterward to re-fuel the muscles. Either way is acce ptable.

Because there is not sufficient creatine found in vegetable sources, it is also a good supplement for vegetarians who find that they have a difficult time building lean muscle mass. Creatine is a relatively inexpensive supplement as well, so it is attractive to a wide range of customers. The supplement is regarded as very safe, with almost no history of negative side effects. The only thing to watch for is bloating; some people feel significant water retention after consuming creatine. Others, however, do not feel this at all.

Whether you have serious weight to gain, you want to add some muscle, or youre just looking for a tasty, high-calorie bar to add as a meal replacement on-the-go, there are a number of great choices for you in the supplement market. Check them out and see what you like best!

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How to get Abs and Muscles - Unusual Fat-Loss Training Technique

Does lifting weights really help you lose fat? Are you looking for a good way to burn fat fast and build muscle? To learn how to get abs and muscles plus lose fat just read this article and apply the training techniques.

Do you eat well and exercise daily but still have that belly fat? Do you think that maybe you do not know how to lose your extra belly fat?

I know how you feel I felt the same way but what I found will blow you away! First of all diet pills and abs rockers do not work. Do not waste your money on expensive diet pills. There is a much better way to lose weight and gain muscle.

After you start using this unusual fat-loss training technique not only will you burn fat and build muscle but you will feel great. Your entire life is about to change, are you ready?

This fat-loss technique will help you learn how to get abs and muscles plus burn fat so I will not make you wait any longer here it is.

This technique is very simple to use. How it works is your rest time between weights will be cardio and your rest time between cardio will be weights.

There are many benefits to this style of training.

1: Your body will continuously be burning calories during this workout.

2: Because it combines cardio and weights you will be getting the benefits of both in one workout.

3: Your metabolism will jump through the roof and you will be burning fat so fast it will make your head spin. It is much more efficient then just doing cardio or weights alone.

4: You are doing your cardio and weights in the same workout so it will save you time.

5: If you want to build muscle as well just use heavier weight with this technique.

Ok now that we have the benefits down we will move on to how to use this technique. You are learning how to get abs and muscles here and just remember there is a learning curve with every new this so give it a try for a couple of weeks and you will see the results.

Ok, how to get stated.

First you need to set up your area. Get your weights set up so you can just grab them without having to set them up, it wil l help you move through this workout smoothly and get the most efficient workout possible.

Second is your warm up. Do a light cardio and maybe some light weights of the exercises that you are going to perform. Do not tire yourself out, just break a light sweat.

Third, do 40 seconds of moderate intensity cardio.

Fourth, immediately after your cardio do your first set of weights. Do not push your muscles to failure, you want to load your muscles but not overtax your nervous system. You are not in a race so make sure you have good form and tempo so you do not hurt yourself.

Fifth, go right back to cardio with no break. Do another 40 seconds of cardio.

Sixth, repeat steps one through five until your workout is all done. Here is what it should look like

40 seconds of cardio

First set of biceps

40 seconds of cardio

Second set of biceps

40 seconds of cardio

Third set of biceps

40 seconds of cardio

First set of pecks

Just keep switching between weight and cardio until your workout is done. You should workout for no more than 45 minutes as this is a high intensity workout and works every major energy system of the body.

You are now well on your way to learning how to get abs and muscle and I wish you the best of luck.

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