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This article is about one very common Question among bodybuilders. The issue of gaining muscle without gaining fat. Most bodybuilders go through a ( Bulking phase) where they gain significant amont of muscle and some body fat. Whether or no it is possible to do it while maintaining the body fat levels. This article may have the answer.

The truth about building muscle Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.


Is It Possible To Build Muscle Without Gaining Fat?

By Sean Nalewanyj

If you’re like 99% of the bodybuilding population out there, your ultimate goal is simple: an impressively muscular physique with razor-sharp definition to match.

You want to be huge, and you want to be shredded as well.

Because of the strong desire for this “ideal body”, most people eagerly dive into their programs headfirst. They don’t want the results to come slowly and gradually; they want to get from point A to point B as quickly as they possibly can and with as little work as is needed. Everyone is motivated to bulk up, but at the same time are afraid of putting on excess body fat.

Let me clear this up right here…

If you want to add a significant amount of muscle to your frame over as short a period of time as you can, you will always end up gaining some extra body fat along with it.

This is simply the nature of the entire process and if you really want to travel a significant way in the “bulking” direction, you have to be willing to accept this.

In order to gain muscle size, you must consume a surplus of calories in order to support protein synthesis. However, there is no way to divert 100% of this caloric surplus towards muscle growth. A certain amount of it will always end up as stored body fat.

If you want to make dramatic changes to your appearance over the shortest period of time, it is always best to focus on gaining size for a set period of time, followed by focusing on losing body fat for a set period of time.

Since your levels of muscle mass play such a large role in determining your basal metabolic rate, it will always be far easier to melt off body fat once you’ve built up your muscle size to a significant degree. This is why beginning with a bulking phase is almost always the most efficient route.

Based on what we’ve covered so far, the goal of a bulking phase is simple: build as much muscle size as possible while minimizing body fat gains. Your goal during a bulking phase is never to LOSE body fat; it’s only to gain as little as possible.

This can be accomplished in 3 main ways…

1) Use a precise caloric surplus.

There exists such a thing as “optimal nutrition”, but there is no such thing as “super nutrition”. A caloric surplus is required to fuel muscle growth, but haphazardly cramming more food down your throat beyond what is necessary to build muscle tissue will simply cause you to gain more fat.

The generally accepted caloric surplus for supporting muscle growth is 15-20% more calories than is needed to maintain your weight. If you are consuming a caloric amount within this range, there is no need to go any higher.

2) Pay attention to your food choices.

The vast majority of your food intake should be coming from lean, high quality proteins, natural/high fiber carbohydrates and healthy/unsaturated fats.

Rather than aimlessly chowing down on every food item in sight, make sure that you’re sticking to lean protein sources, keeping blood sugar levels stable through proper carbohydrate choices, and avoiding high amounts of saturated fats.

3) Implement cardio sessions.

There’s no need to go overboard here, but implementing 2-3 cardio sessions throughout the week is another way to cut down on fat gains during a bulking cycle. Stick to high intensity/low duration forms in the range of 10-20 minutes, as these types of sessions do not cause the same degree of muscle loss as longer duration forms do.

Once you’ve gained an amount of muscle size that you’re happy with (and this is totally up to the individual), you can then shift into a fat loss cycle and focus on stripping off body fat while maintaining muscle size.

However, just keep in mind that while bulking up, gaining some body fat is inevitable and the trick is simply to minimize it rather than totally avoid it.

Lear more about the author Sean Nalewanyj

Multivitamins are considered to be essential bodybuilding and fat loss supplements . At least I think so :) . There is a debate regarding multivitamins. So I decide to present to you the opinion of one of our experts Sean Nalewanyj and his reasoning regarding multivitamins.

Muscle gain truth Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.


Multivitamins: A Necessary Muscle-Building Supplement Or A Waste Of Cash?

By Sean Nalewanyj

One of the most currently debated issues in the supplement industry is in relation to the consumption of multivitamins and the role that they play in enhancing overall health both in and out of the gym.

Can bodybuilders benefit by supplementing with extra vitamins and minerals? Let’s review some basic biology as well as the function of each specific vitamin in order to find the answer…

In the grand scheme of things, your body is basically one giant mass of chemical reactions. Each of these individual reactions is fueled by small proteins called enzymes, which work by lowering the amount of energy that is needed for a specific reaction to occur.

Enzymes require the use of a “co-enzyme” which alters its shape and allows it to perform its job properly. Co-enzymes are also referred to as vitamins.

So when it all comes down it, vitamins are needed to fuel the thousands of chemical reactions going on within your body at all times. Not only does this play an important role in overall metabolism and body health, but it also plays a vital part in the muscle-building process.

Here is a list of the major vitamins and the ways in which they will aid you both in and out of the gym…

Vitamin A – Is crucial to the process of protein synthesis where individual amino acids are combined to form new muscle tissue. It also helps the body to produce glycogen, the stored form of carbohydrates within the body.

Vitamin B1 – Also known as “thiamine” and is heavily involved in protein metabolism as well as the production of hemoglobin which helps to carry oxygen around the body.

Vitamin B2 – Also known as “riboflavin” and aids in the fat burning process as well as helping the body to produce energy from carbohydrates.

Vitamin B3 – Also known as “niacin” and increases vasodilation within the muscle tissue, helping you to appear fuller and more vascular.

Vitamin B6 – Also known as “pyridoxine” and is very important because of its effect on protein digestion. Muscle-building diets require larger than normal amounts of protein, and this means that your body needs a higher amount of vitamin B6 than the average Joe.

Vitamin B12 – Also known as “cobalamin”, vitamin b12 ensures that the brain and muscle tissue are communicating efficiently and this has a direct effect on muscle growth and coordination.

Biotin – Helps the body metabolize amino acids and produce energy during workouts.

Vitamin C – Heavily involved in amino acid metabolism and the formation of collagen. Collagen is found in your connective tissue and keeps your joints strong and healthy. Vitamin C also plays a role in the production of steroid hormones in the body and also enhances the absorption of iron. On top of all of this, vitamin C is a powerful antioxidant which flushes out free radicals and prevents damage to your body cells.

Vitamin D – Helps the body to absorb calcium and phosphorus more efficiently. Calcium is very important during muscle contractions and also helps to maintain strong bones and joints. Phosphorus is involved in the synthesis of ATP, the usable form of energy within the body.

Vitamin E – A very powerful antioxidant which helps to hunt out and neutralize free radicals. This will help to flush out many of the natural metabolic waste products your body produces and maintain the health of your cell membranes.

As you can clearly see above, vitamins play a very important role when it comes to building muscle and gaining strength. Hard training bodybuilders certainly require higher amounts of these vitamins than the average sedentary Joe, as these vitamins are depleted during intense sessions in the gym.

In addition, a calorie-dense diet requires a higher intake of vitamins to aid in the digestion process. In fact, being deficient in just one vitamin can literally affect thousands of small process within the body.

So, are multivitamins necessary for bodybuilders?

Absolutely!

From protein synthesis to energy metabolism to digestion to vasodilation, multivitamins should be an important part of any effective supplementation plan.

Lear more about the author Sean Nalewanyj

This article is about one single exercise that would have the greatest impact on your muscle gain . No you guesses wrong it is not the bench press . It is the old good Deadlift . Yes the deadlift is the best exercise to develop your entire body. Sean Explains that in details just keep reading 😉

Truth about building muscle Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.


The King Of All Upper Body Exercis

By Sean Nalewanyj

Okay, so you’re looking to pack on some serious muscle mass, right?

You want to build a ripped, rock-solid physique that demands respect and turns heads everywhere you go, correct?

Good.

In this article I’m going to talk to you about one single exercise that will help you to achieve that powerful body quicker than you ever thought possible.

No, it’s not a bench press or a barbell curl.

It doesn’t involve cables or chrome machines.

You won’t need a swiss ball or any other fancy gym gadgets.

All you need is a good old-fashioned barbell and a flat surface. Load the bar with as much weight as you can handle and pick it up off the ground while keeping your back straight.

Sounds simple enough, right?

I’m talking, of course, about the undisputed king of all upper body exercises: the deadlift.

If you’re looking to pile as much lean muscle mass onto your frame as humanly possibly in the shortest period of time, the deadlift is your best friend in the entire world.

That’s the good news.

The bad news is that deadlifts are without a doubt one of the most painful and discomforting exercises you will ever come across.

When performed properly, they’ll leave you lightheaded, nauseous, gasping for air and will temporarily have you wishing that you hadn’t come to the gym in the first place. But if it’s serious results that you’re after, this is the price you must pay.

The deadlift will work you from finger to neck to toe. It is a raw, basic power movement and will literally stress every single muscle in your entire body to some degree. The main areas of stimulation are the back (lower and upper) and thighs, but once you start deadlifting on a consistent basis you’ll see gains just about everywhere.

The high intensity nature of this basic lift will also force your body to secrete higher amounts of powerful anabolic substances such as testosterone and growth hormone. This causes what is known as a “spill over effect”, and will result in new, total body size and strength gains.

For example, after a few weeks of heavy deadlifting you should notice that your other lifts, such as the bench press and barbell row, will suddenly increase.

There a few different variations of the deadlift, but in this article we’ll focus on the basic, standard bent-legged version. Let’s go over the proper technique…

Position your feet about shoulder-width apart and grip the bar with your hands just outside your legs. You can either hold the bar with an overhand grip or with one palm facing in and one palm facing out. Choose whatever grip is most comfortable for you.

Start the movement in a squatted position with the bar close to your shins. With your back flat, abs tight and head looking up, lift the weight off of the ground by driving upward with your legs. Pull the weight up until you are in a standing position. Now lower the weight back down by following the same path as when you lifted it.

Rest the plates on the ground briefly, regroup, take a deep breath and pull the weight back up again. Continue the lift until your legs reach muscular failure or until your form starts to slip.

Maintaining proper form is of high importance when performing deadlifts. You should be able to handle a reasonable amount of weight here, and this increases your chance of injury. The most important thing to remember is to keep your back flat at all times and to keep the weight close to your body. Keep your abs tight as well as this will minimize the stress on your lower back.

Practice this lift with light weight in order to get the form down before you start going heavy. You may also find it useful to use lifting straps when performing deadlifts, as this will prevent your grip from giving out before the rest of your body does.

I recommend performing deadlifts once a week for 1-2 all-out sets.

How many reps should you perform for each set?

Well, deadlifts are such an incredibly effective exercise that they’ll work no matter what rep range you use. My suggestion is to stay in the range of 5-7, but some people go as high as 20. Experiment and see what works best for you.

Treat your deadlifts with respect, and be prepared for the gains of your life.

Lear more about the author Sean Nalewanyj

Overtaining!! yes Over-training is a serious issue amongst bodybuilders.Too much training and you can destroy your weight gain process. This article will explain the The Effects of Over-training on the Nervous System , Hormone Levels and Immune System. Also it will highlight the proper training and nutrition to avoid it.

No-Nonsense Muscle Building: Skinny Guy Secret's To Insane Muscle GainVince’s program, No-Nonsense Muscle Building, makes you a master in muscle building dieting, training and all other factors. It also has a version for females (Body Sculpting for women). This version addresses the concerns of the females and helps them build the fitness model body they want. Great stuff and highly recommended for those serious about making a dramatic change in there physique.


How to Avoid Over-training to Maximize Muscle Growth

By Vince Delmonte

Almost anyone that’s picked up a set of weights has or will experience symptoms of over-training at one point in there muscle building program. Over-training can lead to serious injury, chronic fatigue, and even muscle loss.

Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle gains.

This couldn’t be any further from the truth however…

Training too much, or at too high of an intensity will lead to over-training.

Now this doesn’t mean you don’t have to put plenty of effort in to see some decent results… Whether you are a bodybuilder, athlete, or just someone that wants to add some additional mass to your frame, you need to train hard and be consistent-that’s a given. In order to get the most out of your genetics, you have to progressively overload the muscles by increasing the weight and / or intensity of each weight training workout.

The problem is however, that many of us increase the intensity of our workouts or get insufficient amounts of rest, or even worse, a combination of both. The trick is finding the right balance between workout volume and intensity, and rest and recovery. And that is exactly what I’ll cover in this article.

The Effects of Over-Training on Bodybuilders

First, let’s take a look at some of the effects of over-training and how one can prevent over-training from happening in the first place.

The Effects of Over-training on the Nervous System

Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:

  • Higher resting heart rate
  • Weak appetite
  • High blood pressure
  • Weight loss
  • Trouble sleeping
  • Increased metabolic rate
  • Irritability
  • Early onset of fatigue

If you are experiencing more than one of the symptoms outlined above, you may be in a state of over-training, and should evaluate your routine as soon as possible.

The Effects of Over-training on Hormone Levels

Many studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body. Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your training progress.

Over-training has been show to:

  • Decrease testosterone levels
  • Decrease thyroxine levels
  • Increase cortisol levels

The increase in cortisol levels along with the decrease in testosterone levels is a deadly combination, since this leads to protein tissue break down. This will ultimately lead to a loss of muscle tissue.

The Effects of Over-training on the Immune System

perhaps one of the most alarming repercussions of over-training is it’s negative impact on the immune system-you’re bodies first defense against harmful viruses and bacteria.

Over-training can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness. Simply put, this means that if you are in a state of over-training, you are much more likely to get sick. Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably.

The Effects of Over-training on the Metabolic System

Here is a list of how over-training can effect the metabolic system. These symptoms are the ones that are most commonly discussed, and are ones we can’t ignore:

  • Micro tears in the muscle
  • Chronically depleted glycogen levels
  • Slow, weak muscle contractions
  • Depleted creatine phosphate stores
  • Excessive accumulation of lactic acid
  • Extreme DOMS (delayed onset muscle soreness)
  • Tendon and connective tissue damage

So you must get the point by now… Over-training effects the entire body, and can seriously impact the results of your muscle building program.

Now let’s take a look at the different types of over-training, and what we can do to prevent it.

Is it Worse to Over-Train With Cardio or Weight Training?

Any form of over-training is a bad thing, however, I’ve personally experienced both types of over-training and can honestly say that over-training in the weight room is much worse, and much more prevalent than over-training through cardiovascular training.

Here are some of the reasons why:

  • In order to grow, muscles must fully recover from their last workout, every workout. If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle!
  • Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks.
  • It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids.

I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily.

The bottom line is that it is much easier for the average person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious.

How do I Determine if I’m Over-training?

Determining if you’re currently over-training is fairly simple. If you’re in tune with your body, you can often see the signs of over-training before they get serious. If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off.

If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag.

Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.

Has your physical performance improved compared to your last workout?

For example, let’s say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week. This means that you have not “out done” your previous workout, have not fully recovered, and therefore are likely over-training. You nave to re-asses your program and make modifications so that you see progress every workout.

How Can I Prevent Over-training?

n order to avoid over-training, you need to take a multi-facited approach. Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration. Now let’s take a look at each of those factors in more detail.

Correct Training Volume

Determining the correct training volume can be difficult, especially when you are first starting out. You have to determine how much weight to lift, how many repetitions and set to perform for every single workout.

You need to use your own judgment in this case, based on your recovery ability and your recovery methods. Remember that the goal is that you improve every single workout, and if this isn’t happening, you have to decrease the intensity of your workouts.

This is where many people go wrong though. You begin your workout and realize that you have not fully recovered. You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely.

As hard as it may be, skipping the workout is the right way to go. Just turn around and go home! Your body is telling you that it needs more rest, and you must listen to it!

There is no point in training at a lower intensity, further breaking down the muscle tissue. By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session.

Proper Nutrition

Your diet plays a huge role in your muscle building program. It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue.

Here are some dietary recommendations that will limit the chance of over-training:

  • Do not skip breakfast. This is one of the most important meals of the day. Skipping breakfast is very catabolic, and can promote muscle loss.
  • Never let yourself get hungry. If you’re trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolize muscle tissue.
  • Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry.
  • Have the largest meal of the day within an hour after your workout. Do this every single workout!
  • Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals.
  • Eat every 2-3 hours to ensure that your body remains in an anabolic state.
  • Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.

Rest & Recovery

Rest and recovery is essential when it comes to avoiding over-training. Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule. As for recovery time, it’s important that you have days off between weight training workouts. Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days.

Lear more about the author Vince Delmonte

Fitness model body is desired by most if not all women, but women usually avoid the training that would give them the results and the body they desire. The truth is gaining few pounds of muscles would give them those results. This avoidance to training towards gaining muscle is cause by the fear of bulking up (i.e. gain too much muscle). Vince explains in this article that there is nothing to fear and how your hormone levels will keep you feminine. Also he explains the basic training and nutrition practice to achieve that body you aim for.

No-Nonsense Muscle Building: Skinny Guy Secret's To Insane Muscle GainVince’s program, No-Nonsense Muscle Building, makes you a master in muscle building dieting, training and all other factors. It also has a version for females (Body Sculpting for women). This version addresses the concerns of the females and helps them build the fitness model body they want. Great stuff and highly reccomended for those serious about making a dramatic change in there physique.


How To Look Like A Female Fitness Model

By Vince Delmonte

Do you pass by the magazine stands in the store and envy the bodies of the cover models? More and more women today are coveting this body type; strong and muscular while still being feminine. Gone are the days where strong women are seen as too masculine and unattractive. The female fitness body is here to stay.

Now, curves are back so long as they are created with muscle mass and have a softer appearance. Hot celebrities such as Jessica Biel and Jessica Alba are now gracing the covers showing off their new curves. What’s more is that these women are garnering a great deal of male attraction – much more than their thinner counterparts such as Lindsay Lohan or Victoria Beckham. Luckily, if you make some smart changes to your workout program you can get yourself on the road to looking like the next female fitness model, maybe even covermodel!

First things first. Pink Weights.

If you want to add sexy curves to your body, you need not be afraid of heavier weights. Don’t worry, you are not going to bulk up and begin bearing resemblance to Vin Diesel, as women simply do not have the testosterone in their bodies to be able to do this. In fact, in a very good situation, assuming sound training and great nutrition, a woman would be lucky to put on about half a pound of muscle mass per month. Not quite as scary as you thought right? And that is assuming everything is done right… many will experience a slower rate yet.

The problem with pink weights is that for most of you, they aren’t challenging! You’d be surprised at how strong you already are if you’d just push yourself that little extra bit. So next time you’re in the gym, pick up a ten pound dumbbell or if you’re really ambitious, go for fifteen. You’ll start noticing your body changing more in the next few weeks than in the last few years you’ve spent slaying away on the stairmaster. Weights have the power to completely transform your body. They will make you a smaller, yet curvier version of your body now. Don’t be alarmed at your scale weight though as upon weight training your body weight may go up. Relax however, because one pound of muscle takes up much less space on your body than one pound of bodyfat does, therefore you may weigh more, but you will look smaller.

Next comes cardio.

Women have this tendency to just gravitate towards the cardio section of the gym. Whether it is the best place to check out the men lifting or it feels safer to them, whatever the reason, they go there and stay there – for hours at a time.

This is something that has to change. Think about how many hours of your life you’ve spent on that treadmill, stairmaster or elliptical machine. Do you really look that much different because of it? I’m guessing probably not. Not only that, but how many of you put in your hour while watching TV or reading your favourite magazine? This is probably a good indicator that you aren’t quite working as hard as you could be. The truth of the matter is that your body will quickly adapt to all that cardio training that you are doing. So while before you might have burned a hundred calories running a mile, now you are only burning 80. Unless you continually add more and more time to get the same calorie burn, it is going to stop being an effective fat loss tool. And when you’re already doing six hours a week, who really wants to spend MORE time doing cardio? The secret is changing the format of your cardio from that of a comfortable steady-state session to one that’s composed of high intensity intervals that will really kick you out of your comfort zone – and blast away body fat as well. This is by far a more productive form of cardio to be doing so rather than wasting another hour of your life not really getting anywhere, next time you’re in the gym for cardio, do twenty minutes, alternating thirty seconds going as hard as you possibly can with a minute and a half at a much easier pace to recover. It will be hard – I warn you. Stick with it for one month however and you will be extremely happy you did.

Now. Bring on the carbs.

Have you grown a love-hate relationship with carbohydrates? You love the way they taste but don’t like the number they’re doing to your waist. Understandable – many women feel this way.

The key thing to remember with carbohydrates is that they are not necessarily ‘evil’, so long as the portion size you eat remains under control and you are timing them properly. To have carbohydrates working most effectively for you, it is critical that you time them before and after your workouts. This is when your muscles are going to need the energy and will rapidly soak them up! So if you’re craving a bagel, have at it, but enjoy it right after you’ve finished a hard lifting session, as described above.

Get rid of your fat phobia.

One critical thing that many women do not understand is that in order to lose fat, they must eat fat. Women in particular actually tend to do better on a higher fat diet than males do. This has to do with their hormonal make-up and the way their body functions and responds to various macronutrient levels.

How many times have you reached for the cookies on the shelves, solely because they were ‘fat-free’ so you thought they’d be a safe dieting food? This was a terrible mistake. When you remove the fat out of products, often times manufacturers will begin to add in extra sugar to make up for the taste. Newsflash. Extra sugar sends insulin levels skyrocketing and guess what insulin is? The fat storage hormone. So, what you need to do is try and minimize the amount of insulin surges you create throughout the day, while staying within your total calorie budget. Do this and you will have your best defence against warding off both hunger and fat gain. Now, guess which macronutrient has the least effect on insulin levels? That’s right dietary fat. So do not be so scared of consuming fat in your diet. It will help you deal with hunger and help your food taste better. Ideally you should be aiming to get no less than 25-30% of your calories coming from a combination of healthy fats (fish oil is particularly important).

Work Those Glutes

Finally, the one body part that most women usually will say they want to improve upon is their glutes. That curvy, sexy backside appearance tops the list of many gymgoers and in order to achieve this you are going to have to be doing the right exercises.

Concentrate on adding heavy-weight lunges, one legged squats, hamstring curls and ass-to-the-ground squats into your program. These are your fast track to a great behind. You can do all the cardio you want to try and get it, but unfortunately, all that might do is make you a smaller version of your exact same self. If you want to change the way you look, then you need to change the way you train. So next time you pass by one of those covermodels and start dreaming about what it would be like to have that body – make it a reality for you. Many women are capable of making great improvements to their bodies if they would just stop with the training methods they are currently using and get on ones that are much more in tune with their goals.

More about the Author Vince Delmonte

Are you a beginner bodybuilder. How can you really tell?. This article will let you know. In case you are a bodybuilding beginner this will teach you how to build you foundation to building muscle fast

No-Nonsense Muscle Building: Skinny Guy Secret's To Insane Muscle Gain Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.


Bodybuilding Beginners:

Build Your Foundation First!

By Sean Nalewanyj

Let me ask you…

Have you packed on at least a good 15-25 pounds of clean, muscular body weight since you began your muscle building program?

Are you moving poundages on your squat, deadlift, bench press, row (and every other major compound exercise) that all feel substantially heavy for your body?

Have you added at least a couple of inches or more to all of your major muscle groups?

Are your clothes fitting significantly tighter? Are your friends and family noticing measurable changes in your physique? Are you generally beginning to gain a reputation as a muscular guy that people aspire to look like?

If you didn’t easily answer “yes” to all of the questions I just outlined above, then worrying about the smaller details of your physique is quite simply a waste of time at this point.

As a well known muscle building author, I receive all sorts of emails every single day from aspiring natural bodybuilders around the world. They’ll ask me questions such as…

“What can I do to target my inner chest?”

“Which exercise is best to build up the lower biceps?”

“My rear delts are lagging behind my front delts. What should I do?”

If you’re still in your bodybuilding “youth” and don’t already have a considerable amount of muscle mass to show for your efforts, I would strongly suggest taking these types of questions and eliminating them from your mind until you do.

Why?

It’s because diverting your focus onto these small and trivial issues will only serve to distract you from the most important and immediate task at hand.

And what is the most important and immediate task a hand?

It is to pack as much raw muscle size and strength onto your frame as humanly possible!

That’s right; forget about the nitty-gritty details of whether your biceps match your triceps or whether your chest is on par with your back. These are issues that you can worry about later on, but until you’ve thickened up your entire body as a whole to a significant degree, it’s simply not worth worrying about.

If you’re still a beginner and have been training consistently for less than a year, then stop obsessing over the details. Instead, place all of your focus on the most basic and obvious issues at hand…

Get yourself onto a sensible, rational weight training schedule and stick to it religiously.

Write down every single workout that you perform and place every ounce of energy you can muster on adding as much weight to the bar on a consistent basis as you possibly can.

Grind out all of the biggest, most difficult compound exercises and blast through those discomfort zones with passion and intensity.

Get yourself into the kitchen and pack in at least 5 or 6 properly balanced muscle building meals every day of the week, every week of the month and every month of the year.

Drink your water, get your rest and take your supplements whenever necessary.

In other words: PAY YOUR DUES FIRST!

If you’re in this for the long haul (and you should be, as there are no temporary fixes to be had here), then get yourself on to the most efficient path possible. And the most efficient path possible is the one that focuses on the fundamentals first and the details later.

This is the mentality you need to bring to your bodybuilding program. Just as you wouldn’t attempt a complex guitar solo without learning basic chord shapes first, you also should not attempt to fine-tune and balance out your physique until you have a considerable amount of foundational muscle to work with first.

Building muscle is not rocket-science, but it is a task that requires consistent willpower and determination. And until you’ve been “in the trenches” and have earned yourself an impressive and muscular body…

Stop over-analyzing… Stop obsessing… Stop spreading out your focus onto every single minute issue that pops up…

Get into the gym and TRAIN!

Lear more about the author Sean Nalewanyj

Build muscle while you sleep: don’t just dream about building muscle. This Article from our expert Sean Nalewanyj will highlight the main reasons to have enough sleep to develop your body muscular physique. And the dangers of the lack of sleep to your muscle building goals.

Muscle gain truth Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.(see our Full Muscle Gain Truth Review)


4 Reasons Why Sleep Deprivation Will Inhibit Your Muscle Gains

By Sean Nalewanyj

It may seem like a trivial issue that could be easily overlooked, but giving your body a proper sleep every night really is an important step in setting the wheels for maximum muscle growth into motion.

If you really want to see the most dramatic changes in your body over the shortest period of time possible, a restful, quality sleep every single night is a must.

What makes a proper sleep so important?

Well, let’s simply take a look at what happens when you DON’T get a proper sleep each night…

1) Mental focus will decline. One of the biggest problems with sleep deprivation is the effect that it will have on your mental state. Studies have shown that just a single night with insufficient rest will have a significant negative impact on your mental focus and willingness to perform difficult tasks. Putting forth an all-out effort every time you enter the gym is one of the primary keys to building muscle fast, and in order to do so you must remain mentally sharp at all times. 2) Physical performance will suffer. Not only will sleep deprivation have a negative impact on your state of mind, but it will also have physical consequences as well. Without a proper sleep, your strength levels will decrease and you’ll end up using less weight and/or performing fewer reps than you would normally be capable of. Your bottom line muscle gains are ultimately determined by the steady increases in poundage that you are able to make on all of your exercises, and keeping your strength at top levels is critical in achieving this as quickly as possible. 3) Recovery will be interrupted. As you are probably already aware, your muscles do not actually grow while you are IN the gym. Rather, they grow while you are OUT of the gym eating and resting.

The time that you spend sleeping is one of the primary periods where the recovery and remodeling of damaged muscle tissue takes place. Not only do your muscles require recovery time, but your central nervous system, joints and immune system need rest too.

4) Hormone levels will be compromised. Depriving your body of sleep will have a negative impact on some of the most important muscle building and fat burning hormones circulating in your body. I’m talking specifically about cortisol, testosterone, growth hormone and insulin.

Simply put, sleep deprivation has a negative impact on every single one of them…

a) Cortisol – A catabolic stress hormone that increases abdominal fat storage and stimulates the breakdown of muscle tissue for use as energy. Studies have shown that insufficient sleep will cause the body to release higher amounts of this hormone.

b) Testosterone – The most important hormone when it comes to building muscle. The higher your levels of testosterone, the more muscle you can build. Sleep deprivation measurably lowers testosterone levels.

c) Growth Hormone – Regenerates the body and plays a large role in building and maintaining muscle. The time that you sleep is also the time when your body experiences a natural surge in growth hormone levels. If you fail to get a proper rest at night this hormonal surge will be compromised.

d) Insulin – Responsible for the uptake of important nutrients into your body cells. Sleep deprivation can result in an increase in your body’s insulin resistance levels. This means that your body will have to release higher-than-normal amounts of this hormone to compensate. This can lead to excess fat storage, diabetes or heart disease. So, just how much sleep is enough? As with most things, it’s certainly an individual factor and varies from person to person. As a general guideline though, I would recommend that everyone out there strive to get a minimum of 8 hours of sleep every single night. If you feel that you require more than that, sleep for 9 hours or for even longer if you need to. The bottom line is to get enough sleep each night so that you feel 100% rested and energized throughout the day. If you regularly feel fatigued and sluggish, then increasing your sleeping time is a must. In terms of building muscle size and strength, proper amounts of sleep will:

– Increase your mental focus and energy

– Improve your strength – Allow for proper recovery in between workouts – Lower cortisol levels – Increase testosterone – Raise growth hormone levels – Decrease insulin resistance That should be plenty of incentive right there to start paying close attention to how much sleep you’re getting each night. See you in the morning!

Lear more about the author Sean Nalewanyj

(see our Full Muscle Gain Truth Review)

Big Shoulders have a special significance on the overall physique. Strong shoulders are essential for the upper body strength . This Article from our expert Sean Nalewanyj will highlight the basics for shoulders training. You can take this article as the guide lines for developing an impressive, muscular physique.

Muscle gain truth Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.(see our Full Muscle Gain Truth Review)


Massive Shoulders In A Matter Of Minutes

By Sean Nalewanyj

If you’re looking to develop an impressive, muscular physique, well-developed shoulders are an absolute must. Thick, round “cannon ball delts” will make your upper body appear wide and powerful and will help immensely in creating the v-tapered look that all bodybuilders strive for.

Many serious lifters will argue that underneath clothes, muscular shoulders make the greatest contribution toward the overall appearance of the upper body.

The shoulder is a 3-headed muscle that performs the function of lifting and rotating the arm. It consists of the anterior region (the front), the medial region (the middle) and the posterior region (the rear).

These heads can be stimulated in the gym using two different movements: an overhead press and a raise.

The overhead press is the meat and potatoes of effective shoulder training. There isn’t a single lift out there that can match the incredible shoulder-stimulating effect of a basic overhead pressing movement. Both a barbell and a dumbbell can be used for this exercise, but dumbbells are the best overall choice.

Dumbbells allow you to move through a more natural range of motion and also don’t allow one arm to cheat for the other. They also place a greater amount of total stress on the shoulder region in comparison to the barbell, which shifts some of the stress to the upper chest.

I would recommend using the seated overhead dumbbell press as your core shoulder movement. Grab a pair of dumbbells and sit on a bench with a vertical back support. Press the dumbbells overhead until your elbows are just short of locking out, and then lower them back to shoulder level.

The next exercise to look into is a basic side lateral raise, which can also be performed with a pair of dumbbells. Side laterals are an isolation exercise and will shift the majority of the stress to the medial head of the shoulder. This will build greater shoulder width and will contribute to that wide upper body look.

Stand with your knees slightly bent and hold a pair of dumbbells with your palms facing inward. With a slight bend in your arms, raise the dumbbells up to shoulder level and then lower them back to the starting position.

When it comes to training your shoulders for maximum size and strength, a basic overhead press and a side lateral raise is all you need. It’s very important to realize that the shoulders are stimulated on virtually every single upper body exercise that you perform and therefore they do not require a lot of direct work.

Most people perform far too much work on their shoulders and actually hinder their gains as a result. Because of this I typically do not recommend that you perform isolation exercises for the anterior and posterior heads.

The anterior heads are heavily stressed during all chest pressing movements while the posterior heads are hit equally hard on all rowing movements for the back. A couple of extra sets won’t hurt, but you should try to minimize the volume as much as you can.

The key to massive shoulders is quality, not quantity.

Here are a couple of sample shoulder routines that you can use…

Shoulder Routine #1

Seated Overhead Dumbbell Press – 2 sets of 5-7 reps

Standing Dumbbell Side Laterals – 1-2 sets of 10-12 reps

If you insist on performing isolation exercises for the front and rear heads, you can use this routine:

Shoulder Routine #2

Seated Overhead Dumbbell Press – 2 sets of 5-7 reps Standing Dumbbell Side Laterals – 1-2 sets of 10-12 reps Standing Front Dumbbell Raise – 1 set of 10-12 reps Seated Rear Lateral Dumbbell Raise – 1 set of 10-12 reps

There you have it.

All sets should be taken to concentric muscular failure where no additional reps can be completed using proper form. Keep a detailed record of each workout and strive for continual improvement from week to week by either increasing the resistance or the number of reps performed.

Lear more about the author Sean Nalewanyj

(see our Full Muscle Gain Truth Review)

How to Gain Weight at Home?is a very common question amongst beginners. For many different reasons some people like to workout at home. And when your goal is to gain some mass this means having your own home GYM. This Article from our expert Sean Nalewanyj is quick and easy guide to build your home GYM.

Muscle gain truth Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.


Muscle-Building Success From Home:

Can It Be Done?

By Sean Nalewanyj

I receive emails everyday from aspiring lifters all over the world, and one of the most common questions I’m asked is

Do I have to join a gym in order to build a strong, muscular body?

The answer, my friend, is no. With the right equipment and planning you can follow an equally effective bodybuilding program from the comfort of your home without ever having to set foot in a gym.

In fact, my first 2 years of bodybuilding were spent working out with basic equipment in my basement, and I saw incredible results doing this.

Maybe you can’t afford a gym membership due to your financial situation.

Maybe you lead a busy lifestyle and would prefer to save time by training at home.

Maybe you’re simply too embarrassed or uncomfortable to train in a regular gym setting at the moment.

Whatever your reason, don’t worry!

I currently workout at a gym with my training partner but have to say that my years spent lifting at home were fantastic.

I didn’t have to worry about the travel time to and from the gym. I could simply slip downstairs whenever I felt like it and all of my equipment was there waiting for me.

I could listen to whatever music I wanted to, as loud as I wanted to without having to worry about those around me.

I could grunt, yelp and scream through my sets if I was in the mood without disturbing anyone (hey, squatting to failure isn’t easy okay?) or train shirtless if I felt like it.

When the workout was over, I could sprawl out on the floor in exhaustion and know that my post workout shakes were just a few steps away, and that I wouldn’t have to hobble to my car and spend anymore time driving home.

It was great.

The only real disadvantage is that your exercise selection will decrease because you won’t have access to certain pieces of machinery such as a leg press or calf machine. You can purchase certain machines if you have the money to spend and plan on training at home over the long term, but for the majority of people this simply won’t be possible.

The good news is that planning out a proper bodybuilding routine does not require the use of any fancy equipment, and all of the machine exercises that you would regularly perform can be swapped for freeweight substitutions.

Here is the basic equipment that your home gym should contain:

1) An adjustable barbell with freeweight plates A cast iron set is probably a good idea, and you must also make sure that you purchase enough weight so that you can continually progress from week to week.

2) Adjustable dumbbells This is much more efficient and cost-effective than purchasing an entire set of dumbbells. You should be able to buy the barbell and dumbbells together in a single set.

3) A bench with incline adjustments A good sturdy bench is a must-have for performing bench presses and other seated movements. If possible you should purchase a bench that can be set on an incline and that also contains safety catches if you plan on training alone.

4) A chin-up bar These can usually be purchased for 15-20 dollars and can be placed inside of a door frame.

5) A squat rack This is usually the trickiest piece of equipment to purchase, as a full squat rack can be pricey. Squats are an irreplaceable movement and should always be a part of your workout routine, especially if you don’t have a leg press machine handy.

If you can’t afford a squat rack then you’ll have to be creative. The bottom line is that you must have some sort of apparatus that will allow you to safely unrack a loaded bar and drop the bar onto a safety catch (or the floor) if your strength gives out during the lift.

Don’t ever squat without a safe place to drop the bar! Most full squat racks will also provide a chin-up bar on top, so you can kill 2 birds with one stone if you decide to purchase one.

So there you have it; the 5 pieces of basic equipment that are needed to set up a home gym. As long as you have these basic tools in your arsenal you can perform an equally effective workout without ever having to join a traditional gym.

If you’re all set to go and need a highly effective, step-by-step workout routine to follow, visit Muscle Gain Truth . I can teach you exactly which exercises to perform and the ideal number of workout days, sets and reps you should use to get maximum results from your efforts. I can even customize a specific workout plan for you based on the equipment that is available in your home gym.

Lear more about the author Sean Nalewanyj

The most powerful muscle building tools you can use. Are tracking tools which can be as simple as a pen and a paper or fancy as computer software. The bottom line is you need to know where are you exactly to be able to plan where you want to be and how to get there. I hope you enjoy this article.

No-Nonsense Muscle Building: Skinny Guy Secret's To Insane Muscle Gain Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.


The Most Powerful Muscle-Building

Tool Available

By Sean Nalewanyj

The muscle-building debates will never end.

The endless arguments over how an effective muscle-building program should be structured will most likely continue until the end of time. Just scour the Internet message boards, flip through any muscle magazine or talk to the sales rep at your local supplement store. No matter who you talk to or what you read, it seems that everyone is an expert these days.

If everyone is an expert, confident in their own ideas and beliefs, how can the average beginner possibly know who to listen to? He or she is instantly confronted with endless questions that seem to have no clear-cut answer.

How many days should I train per week? How many sets should I perform for each muscle group? What type of rep range should I be using? What are the most effective exercises for stimulating muscle growth? How long should my workouts last?

Believe me, there are answers to these important questions, and if you are willing to put in the time and effort you will most definitely find them. But that’s not what this article is about.

You see, amidst all of the confusion and endless debating, the majority of lifters end up losing sight of the big picture. Beyond all of the specific workout principles, such as rep range and exercise selection, remains one crucial principle, a principle that lies at the very heart of the muscle growth process.

If this principle is not given full attention, or even worse, completely ignored, building muscle becomes next to impossible.

The bottom line is that muscles grow as they adapt to stress. When you go to the gym and lift weights, you create “micro-tears” within the muscle tissue. Your body perceives this as a potential threat to its survival and reacts accordingly by increasing the size and strength of the muscle fibers in order to protect against a possible future “attack”.

Therefore, in order to continually increase the size and strength of the muscles, you must focus on progressing each week on all of your exercises by either lifting slightly more weight or performing an extra rep or two. In doing this, your body will continue to adapt and grow to the ever-increasing stress.

Building muscle is all about building strength!

So what is the most powerful muscle-building tool available?

Quite simply, it is a pen and a piece of paper!

The specifics of building muscle are important to understand and implement, but regardless of what style of training you’re currently using the ultimate deciding factor between success and failure is progression.

You can sit around all day obsessing over specific principles, but the bottom line is that if you aren’t getting stronger every week, you absolutely will not be getting any bigger.

Examine your training approach closely. If you haven’t been paying laser-like attention to the amount of weight you’ve been using, the number of reps you’ve been performing, and then striving with every ounce of your energy to improve upon those numbers each week, you are completely ignoring the very foundation of the muscle growth process.

If you want to see the best gains in muscle mass and strength that you possibly can, a pen and a piece of paper is the most important tool you could possibly have in your arsenal.

Once you’ve accepted and implemented this basic rule of building muscle, you can then move on and learn about the specific principles of how to structure an effective workout

Lear more about the author Sean Nalewanyj

Superset Training is an essential part in any muscle building program. unfortantly it is easy to get it wrong . This article by Jeff Anderson -the Author of Optimum Anabolics (see the full Optimum Anabolics Review)- will explain the right way to do superset training.


Idiotic Mistakes Using Superset Training To Build Muscle!

By Jeff Anderson

By now you should know that “superset” training is the best training method for any fitness goal, whether you want to build muscle or burn fat.

Unfortunately, I see WAAAAAY too many people using this technique incorrectly…and it’s time to set the record straight!

By now you should know that “superset” training (where you perform one exercise back-to-back with another exercise) is NOT just an “advanced” training technique for the gym.

It’s actually the best training method for any fitness goal, whether you want to build muscle or burn fat.

Unfortunately, I see WAAAAAY too many people using this technique incorrectly…and it’s time to set the record straight!

Here’s the deal…

Your muscles have 7 “types” of fibers which can be broken down into 2 “main” types (fast-twitch and slow-twitch)

And each set of fibers has it’s own purpose…AND it’s own preference for how it likes to be trained.

Depending upon your goal, you’ll want to train a bit differently.

You see, slow-twitch muscles are used mostly for endurance activities and prefer to be trained with lower weights and higher repetitions.

On the other hand, your fast-twitch muscles are the ones you use for strength and power and like heavy weights with lower reps.

But since both types have the ability to grow, you’ll want to attack BOTH in your workouts.

That means higher reps and lower weights for your slow-twitch muscles and lower reps and higher weight for your fast-twitch muscles.

Here’s an example of how to train your chest for size…

(And then I have a little “suprise” that blows any method you’ve EVER seen out of the water!

But first…

Superset For Bigger Muscles

Exercises Used:

Superset Incline Dumbbell Press with Pushups

Execution:

With an incline bench at about 30 degrees, knock out a HEAVY set of about 4-6 reps.

Then IMMEDIATELY after you’re done, get on the floor and do as many pushups as you can do before crashing to the ground in a pile of your own drool!

Here’s why it works…

By hitting your muscles with that heavy compound exercise set first, you blast away at your fast-twitch fibers.

But then you come in and really destroy your “slow-twitchers” by extending your set with a massive “pump” that fills your chest up with blood and muscle-building hormones and nutrients!

But this is NOTHING compared to the method I can show you at my website Advanced Mass Building. There show you the 5 BIGGEST MISTAKES most guys make when it comes to their mass routines. I promise you…you’re making at least ONE of them! But don’t worry…I also show you how to solve every one of these problems and how to jumpstart new gains like never before.

Muscle gain truthYou know, Most people focus so much on the big “show off” muscles like chest and biceps , that they get kind of blind to the fact that there are other “problem muscles” people struggle with.One common problem is “skinny calves“.

People tend to ignore the calves probably more than any other muscle group because most of bodybuilders are simply trying to pack on mass and let’s face it… …calf presses aren’t a big “mass builder” exercise, you know?

However, working the calves is important in order to maintain “balance” in how you look when you lean out for the summer. So whether you are gearing up for the summer like me, or you’re just cursed with “skinny calves”, here’s why it’s so hard to develop them…and how to do it the right way…

m…and how to do it the right way…

Get Instant Access to the Advanced Hypertrophy Calf Training Program and Say Bye to Your Chicken Legs

Why “traditional calf training” doesn’t work

All you really need to know is that your calves are your body’s “brakes”, and are best trained in this capacity. In other words, when your calves are going through an eccentric motion such as the “down” phase of a calf press. The problem with traditional calf exercises is that the amount of weight that you can handle during this phase is much more than what your calves can handle in the “concentric” phase, when you’re lifting the weight up. This means that the most important phase of calf exercises don’t get enough heavy weight to let them stimulate muscle fiber growth effectively.

m…and how to do it the right way…

Get Instant Access to the Advanced Hypertrophy Calf Training Program and Say Bye to Your Chicken Legs

Now, here’s the Solution to skinny calves

The secret to building your calves is to lift heavy with both legs during the concentric phases (the “up” movement”). Muscle gain truthBut then when you’re lowering the weight (or your body), you want to take all of the stress off of one of your legs while the other calf handles the entire weight for a slow, steady descent through the eccentric phase. Once you’ve reached the bottom of the movement (after a 4 second descent), you use both legs again to bring the weight back up to the “up” position and let the same leg handle the weight down again. Continue for 6-8 reps on one side (until failure), and then immediately work the other calf in the same fashion. Use this method for all calf exercise options and I promise you that switching to this type of training for your calves will blow away the results you get from using both legs for these exercises.

m…and how to do it the right way…

Get Instant Access to the Advanced Hypertrophy Calf Training Program and Say Bye to Your Chicken Legs

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