How to Get Muscles: 8 Tips Every Hardgainer Must Apply

By: Clement Yeung

If your primary goal for weight training is to get muscles, you need to know the basic principles of building muscle mass. Three key areas you need to master are Nutrition, Weight Training and Recovery, but here I'll focus on how to get muscles through proper weight training technique.

Regardless of how you structure your muscle training routines, you must apply these 8 weight training principles if you really want to get maximum muscle growth. There are no shortcuts - fail in one area and you seriously decrease your chances to get big muscles.

How to Get Muscles Tip #1: Warm Up!
Warming up is very important because it makes you less prone to injury. There's nothing more frustrating than making significant muscle gain only to suddenly be unable to train for weeks just because you pulled a muscle!

You can warm up by doing 5 to 10 minutes of cardio, lifting lighter weights (about 50% to 60% of your normal load) for 1 to 2 sets prior to your actual weight training program, and then giving each muscle group a good stretch. I found that stretching in between sets and after my work out too really helps speed up my recovery time.

How to Get Muscles Tip #2: Proper Form
Lifting heavier weights doesn't equate to getting bigger muscles. What really counts is not the load per se, but the quality of muscle stimulation you get.

It's a common mistake to lift "too much" weight. A weight is too heavy for you if you need to use momentum to finish a whole set. Using momentum doesn't target the muscles so you don't get any benefits. In other words, your muscles will never grow..

Here's how to execute with proper form:

* Avoid extraneous body movement and momentum.
* Be still and let the target muscles do ALL the work.
* Let the target muscle move the weight - no momentum, swinging or bouncing.
* Don't let the muscle relax or rest during the set - keep it stimulated by squeezing, contracting, breathing right - don't pause and no "resting" in between reps!

How to Get Muscles Tip #3: Sets and Reps

Repetition Maximum (RM) is the number of maximum reps you can do for a given weight. For example, 8 RM means you need to find a weight so heavy that you can only lift it for 8 reps and 8 reps only.Your RM will change as you get stronger and as your body adapts.

Rep ranges affect the muscles in different ways. As a general guideline:

* 1 to 7 RM is for strength training
* 8 to 12 RM is for muscle growth
* 13+ reps is for endurance

To get muscles, concentrate on the 8-12 RM range. However be aware that some muscles, like your abs and calves, respond best to 13+ RM.

How to Get Muscles Tip # 4: Do Whole Body Exercises
Train by doing compound exercises because they recruit the optimal muscle fibers and because you can get more muscles trained in less time. Forget isolated exercises - Compound exercises will give you the best and fastest muscle gains.

The best muscle producing compound exercises are squats, bench press, chin ups, dips, deadlifts, clean and press, rows, military press, calf raises, and crunches.

How to Get Muscles Tip #5: Intensity

If you have been training for a while and you still look the same, chances are you hadn't been training intensely enough.

Remember that in the gym your objective is to challenge your muscle. You need to give your body a reason to think, "uh-oh I need to get bigger and stronger, otherwise I won't be able to keep up with all these demands!". That can only happen if you train with intensity. So work hard, and your efforts will pay off.

As you improve your body will adapt and settle in its new comfort zone. Pretty soon you'll notice the law of dimishing returns kick in. This is good news. It means you've progressed and ready for more challenge. When you see your gains decreasing, it's a sign that it's time to increase the intensity of your work out up by another notch yet again.

How to Get Muscles Tip #6: Tempo
Believe it or not the tempo or rhythm of your movement as you do each rep impacts your results, too! Many people make the mistake of only working their muscle during the exertion phase of a rep (e.g., when you curl during a bicep curl) , and then they relax their muscles and let gravity do all the work when they put their arm back down. Do not make the same mistake. When you return to do yet another rep, do a controlled, slow movement, always maintaining the muscle tension and contraction. Never relax the muscle.

By maintaining the contraction all throughout the set, you create the most damage or tears to the muscle fibers. When they do, your body is then forced to repair the muscles. The damaged muscles are replaced with stronger and bigger muscles, and this is how you achieve the growth you're after.

So remember:

Proper Tempo = more muscle damage = more repairs = bigger, stronger muscles!

How to Get Muscles Tip #7: Progression

Progression simply means continuously increasing the demands on your muscles. Your next workout should always be harder. You can do this by increasing the amount of weight or increasing the number of reps or sets, or both.

Progressively challenging your muscle is the only way to force it to change and thus grow. If you keep doing the same thing your body will get used to it and ultimately stay just the way it is. Bad news if what you want is muscle growth.

How to Get Muscles Tip #8: Variation
Change your routines, exercises, rep range, and your weight training program every 4 to 6 weeks or whenever you notice diminishing gains. The trick is to prevent your body from getting used to anything. Keep your body on its toes.

Many hardgainers get on the gym to do weight training without really understanding exactly how to get muscles or what elements are involved in the process. Don't be one of them.

The weight training principles we covered are Warming Up, Proper Form or Technique, the importance of Compound Exercises, Sets and Reps, Intensity, Tempo, Progressive Overload, and Variation.

But it's not easy to achieve maximum muscle growth all by yourself. Without proper guidance, you can easily acquire bad habits like eating fast foods, working out inconsistently, or not pushing yourself hard enough. I myself had been working out ineffectively for years so I didn't see any significant gains - that is, until I found credible bodybuilding teachers and applied their teachings.

But don't just seek any bodybuilding teacher. Learn from those who have demonstrated the effectiveness of their knowledge for a body type like yours.

Article Source: http://physicalfitnessarticles.net


Dror Okavi

Dror Okavi

Dror Okavi muscle

muscle model

muscle man


AARON BURDSAL:Hot fitness man

He have a good body.


Why Weight Lifting Is An Exercise That Delivers Top Health Benefits

While some people are very interested in building muscle for aesthetics, for most people, this isn’t an interest. Instead, their’re more interested in knowing what health benefits weight lifting will have for them…There are so many people who overlook the many health and fitness benefits that weight training has to offer, and because of this, they experience problems down the road with their body such as decreased bone density, a slowed metabolic rate, increased stress levels and other negative consequences that are associated with constant stress.Weight lifting, is undoubtedly one of the best weight bearing exercises you can do, it will increase your bone density and help ward off osteoporosis or stress fractures in the future.Far too many people think running is the best exercise for increasing bone density, but this isn’t always true. Let truth be told, running actually promotes muscle breakdown in the body, while weight lifting, being an anabolic process, helps to promote the building of tissues.So therefore, weight lifting is going to be much better at preserving your bone mass, not to mention it’s far less impact than going for an hour run.Strength train, will not only going to get your muscles stronger, but you’ll also work the ligaments and tendons that are connecting bones, muscles, and other tissues, which in turns, reduce the chance they will become injured when participating in other physical activities.
So, if you would like to learn moreYou know just how frustrating injuries can be. In about 80% of all injury cases, the injury is a direct result of a tendon, ligament, or muscle not being strong enough when a stressful force is applied.Since weight training will really hit all those deep tendons and ligaments, it’s surely the best injury prevention out there.Quite alot of studies have demonstrated that regular weight training can have a positive effect on health by showing reductions in the rate of insulin resistance, blood pressure, diabetes, heart disease, and even cancer. If you combine a solid weight training program and with a well-thought out diet, you’ll be putting your best foot forward at warding off these chronic problemsIn fact, the more you weight lift, the higher your metabolism will be, thus the more food you can eat while maintaining your weight. If that isn’t good news for your future and the fight against body fat, I’m not sure what is.Now, with all of this said, one big problem many people misconception is that using a muscle building program will make you big and bulky. This is most certainly not true.Let me give you an analogy to get you to understand this.Pretend you have two teams and each are going to try and build a house using the exact same building technique. One team is given 10,000 bricks to construct this house, and the second team is given only 1,000 bricks.Who’s going to build the bigger house?The choice should be obvious – team one since they have more bricks to build it with.Now, think of those bricks as being the calories you put into your body. Unless you’re supplying enough calories, you aren’t going to build really big muscles. This is precisely what makes bodybuilders look like bodybuilders.It’s not so much about the way they train, but more importantly it"s about the way they eat (if you’ve ever had a teenage son in the growing process in your house, you likely know just how much food must be consumed when growing at rapid rates).Whether it’s growing in height during puberty or trying to build bigger muscles later on, calories must be supplied for this growth process to take place.Obviously, you can’t build a house out of nothing. Likewise, you can workout all you want, but if those building blocks – in the form of amino acids, carbohydrates, and dietary fats are not there, you aren’t going to see too much muscle growth.So, don’t believe that just because you add weight lifting to your workouts, you’re going to develop large bulky muscles. If you control your diet, this simply will not happen. So, hopefully it is clear now that just because you’re weight lifting, it does not mean you will end up with bulky muscles as a result. Most people make this incorrect assumption – but it really is the diet that makes all the difference in how this weight lifting will shape your body.Not including weight training as part of your current workout program is without-a-doubt the biggest mistake you could make as far as your long-term health and fitness level is concerned. Don’t let this exercise pass you by any longer. Take the dare. Take Action.
So if you would like to know more, just click here.

Artical source : http://www.articlesbase.com/bodybuilding-articles/why-weight-lifting-is-an-exercise-that-delivers-top-health-benefits-1774941.html


Naturally Massive and Rapid Muscle Growth


Building Muscle for the Hardgainer

Author: Muscle Build

Hard gainers have it rough in the sport of bodybuilding. We find it terribly difficult to pack on the pounds like our mesomorphic friends. But building muscle, even for the hard gainer, is easy if you know how.

Think of your bodybuilding lifestyle as a barstool: It's got three legs. If one leg is missing or is longer or shorter than the other two, you've got problems. The same goes for muscle-building.

The three components of your regimen are your weight training routines, your meal plans (including proper supplementation), and your relaxation and recovery programs.

Shortchange any one of these three parts and you're in for little to zero gains. You may even lose weight if you're not careful.

In brief, I'll lay out the conceptual framework for the three prongs.

You need to train infrequently, at most 3 times per week, with each body part getting no more than 2 workouts per week. This is how I do it: Legs and arms on day A, torso on day B. Each day is separated by at least one day and you alternate day A and day B. Something like this: Monday -- day A, Wednesday -- day B, Friday -- day A, then the following week you do Monday -- day B, Wednesday -- day A, Friday -- day B.

Continue alternating like this for up to 8 weeks. Let your body be your guide.

This may sound like an easy exercise plan. It's not!

It's designed to work hand-in-hand with your Rest and Recovery portion of the program. You see, most hard gainers follow conventional advice as espoused by professional bodybuilders, who are genetically gifted, may be taking steroids and other performance-enhancing drugs, and whose sole job is to bodybuild.

Most of us aren't like professional bodybuilders in any way, shape, or form.

Reducing the workout frequency will give you the rest and recovery time necessary to explode your muscle growth. However, you must lift using High Intensity Training (HIT) techniques. Go heavy, do 6-10 reps for the upper body and 10-15 reps for your legs, with as much weight as possible (the last two reps should be killers). Use cheating, forced reps, and negatives to add even more intensity. Use super sets and pre-exhaust techniques to further up the ante.

You have to consume more calories than you expend. Follow a high protein, moderate to low carb diet. Don't worry about fat. Eat plenty of eggs (4-8 a day, I'm not kidding), dairy, and beef. Chicken and fish are also great sources of protein.

In fact, if you just concentrate on getting 2 grams of protein per pound of bodyweight, using the food sources above, you'll be on the right track.

Supplement with high-quality protein powders, growth-hormone-inducing amino acids like arginine and ornithine, and dessicated liver tablets. Also ensure you're laying a sound nutritional foundation by ingesting a mega-pak or two per day of a vitamin/mineral supplement (you can buy them in 30-packs at GNC).

Eat frequently, up to eight times per day: Three "squares" with snacks in between. On workout days, take in 20-30 grams of protein before and after your weight training.

Rest and Relaxation
Get 8-10 hours of sleep every night and use a set schedule for going to sleep and waking up. Nothing is more important than this for this prong of your training program.

If you can do it, take naps after your workouts. You grow when you sleep. A 30-minute nap is better than nothing. On your off-days, try to do something that's relaxing, like reading, surfing the internet, or fishing. Something that sets your mind at ease. Many hard gainers who have success have found that meditation is helpful. Yoga works, too. It's NOT easy, but in a very strange way, it's grueling and relaxing at the same time.

There you have it. Three equal but different prongs for building muscle and gaining weight. Best of luck to you!

Don't forget to check out Muscle-Build.com and Hard Gainer's Manifesto for more helpful tips and training techniques for building muscle, gaining weight, and packing on the mass.

About the Author:

I've been bodybuilding since I was 12. I am a hardgainer. I found out the secret to building quality muscle. Let me share with you my findings.

Article Source: ArticlesBase.com - Building Muscle for the Hardgainer


Shoulder Exercises

Various exercises to create strong, injury free shoulders


Skip the Exercise

I do not know about you but I really hate to exercise on a regular basis. This does not mean I'm anti-exercise, it essentially means that I think the effort that is looking to get really physically fit is usually very inconvenient at best. I work a lot to be able to support my family and make the effort to exercise regularly is not always something that I am capable of doing. Agree with him or not, I am currently in the best shape of my life and it has nothing to do with the exercise at all. If you make smart selections along the way, you can get physically fit and healthy, even without a formal exercise program. One of the simplest ways to do this is to cut sugar completely from your life. Even if it is not realistic to a certain amount, you can not imagine the benefits you can get by doing this. The best way for you to be able to do this is eating according to glycemic index.

This is a list of foods rich in carbohydrates that are held responsible for the rapidity of sugars that are contained in them are released into our bloodstream. As you eat foods that are low on the glycemic index, you'll be able to eat almost as much as you want potential. You'll remain fully in the process and you will not have the ups and downs that are experienced every time you eat sugar. and ensure that you eat low on the glycemic index, you should eat a protein and a vegetable at every meal. Veg famous are low in calories and for us to keep our metabolism running strong, we want to eat calories. Proteins help you maintain your muscle mass, even if you lose pounds and pulses to make up all the calories that are lost after you eat lots of plants.

Of course, it helps to do a little exercise and the proper way to eat. You do not need to hit the gym on a regular basis to enjoy their benefits. Make sure you move around and try to stay as active as possible in your daily life. The benefits of doing so is obvious when you look in the mirror


Quickest Way To Build Muscle- Simple Tips That Will Help You Gain Muscles Quickly

Building muscles can not only make you physically stronger, but also make you look better. You might have a strong desire to build muscles but perhaps do not know how to go about it. If so, then some great tips to build muscles quickly can be yours if you read on!1. Have proper breakfast everyday. You might not know this, but breakfast is actually the most important meal of the day, when you are trying to build muscles. Give your body the right dose of carbohydrates and proteins to kick start your metabolism and generate enough energy for workouts.2. Focus on working out with weights such as dumbbells and barbells. Unless you provide enough challenge for your muscles, they will not grow. You can always use other equipment, but make sure weights form an integral part of your training regimen.3. Do exercises such as squats, pull-ups, push-ups and ab-crunches. Combined with weight training, these exercises can help in rapid fat-burning and muscle-toning. Your endurance will also improve and you will be able to work out for longer without feeling tired.4. Take proper rest after two days of hard workouts. Rest and recovery form a vital part of the process of muscle building, because new tissue grows only when your muscles are at rest. Resting can also ensure that you don’t face any training injuries.5. Consume protein in the form of protein bars and protein shakes, besides your planned diet. Supplements can be really helpful in fulfilling your body’s demand for additional protein when muscles are growing.


2009 mr olympia contest JAY CUTLER



Tips For Perfecting Your Biceps Training Routine

By: Dane Fletcher

Getting biceps that are too big for your body is a problem that many men would be happy to live with all their lives. In fact, the problem is something that they take pride in. It makes them look more macho and attractive. Arm routines have come to dominate many body building programs for this single reason.
The arm routine basically involves a single repetition while one chin is up, which is followed by standing biceps that curl with a barbell. After this you need to rest for one minute. Then what follows is a single repetition that is a dip, which is soon followed by standing triceps movements which make use of one dumbbell.
This seems very simple in the first place. You have to familiarize yourself with what it involves. Make sure that you can do what it requires you to do without having to search around the walls for the manual. Make sure that it becomes a part of you. When you do the right thing with this routine, you will find yourself activating all the muscles within a very short period of time. You wont even notice that you a making such a significant progress until you look at yourself in the mirror.

Doing one repetition when the chin is up is a very easy thing to do. When put this way, the routine seems to be making more sense than when few words are used. Let your legs swing and let gravity assist in this swinging. The typical bodybuilder does not need these instructions. They are self explanatory. Make sure that 60 seconds are spent while you are up and 60 seconds are spent while you are down.
Standing biceps with curls should be done in the same way just as it sounds. Once you are done with the chin up, you need to do a barbell for 8 complete reps. You have to keep in mind that you are using different weights when doing curls. Any person who can do 8 reps on a weight of 100 lbs is an above average performer and should be on his to way triceps and biceps that are bigger in proportion to other parts of the body.
Having done this, you need to take a rest of one minute. And repeat the same process for your triceps. In the single repetition dip approach, you have to begin from the rock bottom before moving on to move yourself up until you have the weight of your body in control. If your body weight is fine, you don’t need any weights. Immediately you are through with exercise, go to the next one. This should be the standing triceps extension. Do a dumbbell routine of strictly 8 reps while you are standing in an extended repetition. If you are normally OK with 80 to 100lbs, you have to choose weights that are about 50lbs. With such a routine, you will find it very difficult to avoid success on your triceps and biceps.

How To Lose Ten Pounds In Less Than Two weeks Starting Today The Easy Way

This is a exercise routine that does not require any dieting
, but we do ask that while on this routine you do not increase your eating habits unless for the better. This is a step by step workout plan that will take off those extra few pounds, ten to be exact in ten days as long as you stick to it daily. And as always while on this program be sure to get at least six to eight hours of sleep nightly.
Day 1 through Day 10 is doing the same routine daily with no days off. Be sure to take a one minute break after each exercise.No more than one minute.
1) Two minutes of running up and down a flight of stairs non stop, one minute break afterwards.
2) Two minutes of jumping jacks.
3) One minute of push ups, stop and go if you must.
4) Repeat number one.
5) Two minutes of standing curls using one to three pounds of weights, or one phone book in each hand.
6) Two minutes of jogging in place.
7) One minute of situps.
8) Repeat number one.
9) Three minutes of running in place.
10) Repeat number Two.
for even better results you may want to try starting in a different place everyday, while still completing the entire workoutlike try starting at number 3 for two days, and number five for two days, then going back to one after doing number ten.
This routine is really for those that are not used to working out or have taken off from working out for quite some time.
Lucky, you do not need an Olypmic lifting coach to be able to get the physique you always knew you should have. These are some of the best exercises, and dirty little secrets about the perfect physique that you have never heard of. There are always more to be learned.

A Brief History of Bodybuilding

As a sport of aesthetics, bodybuilding can be traced back to the 11th century in India where athletes created their own dumbells (called Nals) out of stone and wood. There is also evidence that they created first kind of gyms around this period.
Early Years
Bodybuilding did not really gain popularity until the late 19th century, when the sport was promoted by the German Eugen Sandow - who is now often referred to as the "Father of modern bodybuilding". He is credited with inventing and selling the first machine made dumbells.
Sandow also organised the first ever bodybuilding contest on September 14, 1901 called the "Great Competition" and held in the Royal Albert Hall. Judged by himself, Sir Charles Lawes, and Sir Arthur Conan Doyle, the contest was a huge success and was a sell-out with hundreds of fans turned away. The trophy presented to the winner was a bronze statue of Sandow himself sculpted by Frederick Pomeroy. This statue (known as "The Sandow") has been presented to the Mr. Olympia winner since 1977.
In the early 20th century, Bernarr Macfadden and Charles Atlas, continued to promote bodybuilding across the world.

1940 - 1970
The period of 1940 to 1970 is often referred to as the "Golden Age" of bodybuilding. It was during this time that training techniques improved, more publications hit the shelves, and more contests were held. In this time, bodybuilding was typified by Muscle Beach in Santa Monica, California, US.
Due to the rise in popularity, the Amateur Athletic Union (AAU) added a bodybuilding competition to their existing weightlifting contest in 1939 - the next year this competition was named AAU Mr America.
Around the mid-1940s most bodybuilders became dissatisfied with the AAU as they only allowed amateur competitors and placed more focus on the Olympic sport of weightlifting. This caused brothers Ben and Joe Weider to form the International Federation of BodyBuilders (IFBB), organising the IFBB Mr America which was open to professional athletes.
In 1950, another organisation, the National Amateur Bodybuilders Association (NABBA) started their NABBA Mr Universe contest in England. Another major contest, Mr. Olympia, was first held in 1965 - this is currently the most prestigious title in bodybuilding.
Initially contests were for men only, but the NABBA added Miss Universe in 1965 and Miss Olympia was started in 1980.
1970s Onwards
In the 1970s, bodybuilding had major publicity thanks to Arnold Schwarzenegger and the 1977 film Pumping Iron. By this time the IFBB dominated the sport.
This period also saw the rise of anabolic steroids both in bodybuilding and many other sports. To combat this, and to be allowed to be an IOC member, the IFBB introduced strict doping tests for steriods and other banned substances.
The IFBB is currently attempting to make bodybuilding an Olympic sport. It obtained full IOC membership in 2000 and is attempting to get a demonstration event at the Olympics which would hopefully lead to it being added as a full contest. This remains controversial since some argue that bodybuilding is not a sport since the actual contest does not involve athletic effort. However, proponents argue that the posing routine requires skill and preparation