How to Gain Weight Fast |Build Muscle Fast

Posts Tagged ‘ How To Gain Weight ’

Skinny guys, hard gainer and many other labels just describe the guys with extremely high metabolism who face little luck gaining some mass. If this description fits you some how don’t worry Vince will give you valuable information and tips to help you overcome this problem. Vince shows you how this is not your fault. In the end Vince will give you some action steps that would show you results in few weeks.

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.


The Skinny Guy’s Guide To Gaining Weight

By Vince Delmonte

How would you like to learn how to gain weight fast? If the title of this article caught your attention, there is a good chance you are sick and tired of not seeing the weight on the scale budge. Most likely you just got home from the Mandarin buffet and still can’t budge the scale. You could live on McDonald’s and Pizza Delight and your Ferrari style metabolism would simply burn it off. In a world that is obsessed with losing weight – you are interested in gaining weight!

Are You Sick and Tired Of People Telling You How To Gain Weight?

It probably sounds like this:

“All you have to do is eat, eat, and eat some more to gain weight…”

“Weight gain is just a matter of eating…”

“You just gotta overload your metabolism to gain weight fast…”

“You can’t build a house without the bricks and mortar for gaining weight…”

Don’t throw me to the wolves quite yet. There is certainly truth to these statements and some of these analogies can prove quite powerful. I think I’m even guilty of preaching a few! But the problem with this advice is that it’s usually followed up with the same old regurgitated blah, blah, blah advice that only tellsyou what to do and does not reveal real-world, practical how-to action-steps.

If you are someone who has struggled their entire life, trying to pack on extra muscle mass and still consider yourself underweight, then you are not alone. I was once skinny and underweight myself…

People, predispositioned to skinniness, are commonly referred to as “hard gainers.” This is the cool way to label your scrawny frame despite the fact that your body turns into a Number 2 pencil when you wear yellow!

It’s Not Totally Your Fault You’re Skinny

In the skinny guy’s defense, the reality is that you have been cursed with traits like Lamborghini-type metabolism, giraffe like limbs, and the strength of a senior citizen. You have to fight with every bone in your body to do something about your small frame and to keep up to your male buddies who seem to grow muscle just by sneezing – those muscle freaks piss me off just as much you!

Even though you might think your genetic deficiencies have sentenced you to a life of frailty and surprised looks when you tell others you lift weights, I am living proof that hard gainers with very ‘muscle-unfriendly genes’ can fight back against their genetics and gain muscle weight. I defeated my skinny genetics just after college and I am about to show you four tips that helped me climb from a 149 pound weakling to a rock hard 190 pounds in six months.

Trust me, no body has worse genetics for building muscle and gaining weight than an ex-long distance runner who abused his body with 60-80 miles of running a week (for over 10 years).

Skinny Guys Must Play By A Different Set Of Rules

If you are underweight, than your first step to gaining weight is to understand that you must play by a different set up rules. I have said this before and will say it again,

“Taking advice from someone who can gain muscle weight easilyis like taking money advice from someone who inherited a fortune or is making money illegally.”

You must think outside the box and give up the excuse of being a “hard gainer.” It is time to stop listening to all the naysayers who have told you that is impossible to gain weight because of your genetics. Regardless of what you have been led to believe, you do have the potential to build an impressive physique that turns heads and even intimidates!

If you have read this far, I am guessing you are ready to longer resemble a microphone stand! You are prepared to overload your metabolism for muscle growth, to ensure you are never referred to as ‘underweight’ or ‘skinny’ ever again. Start following these simple steps and don’t be surprised if you gain an extra ten pounds of muscle weight in the next four weeks.

Simple How To Gain Weight Action Steps To Start Growing Like A Skyscraper!

1. Double It Up

One of the most practical steps you can take is to double whatever you are currently eating in the kitchen right now. If you are eating one chicken breast per meal, then cook up two. If you are only eating two slices of bread, then make it four. If you are eating one handful of nuts, then make it two. If you are using only two scoops of protein powder, then make it four.

Most likely you are only a few dozen meals short of filling out your underdeveloped body parts and attracting the attention of that sexy girl at your gym. I assume you are already in the kitchen and have the food out. So would you agree, you really have no good excuse not to shovel down a greater percentage of calories by doubling it up?

2. Live Your Life Around Food

Sure, you know that you must eat every 2-3 hours, but how well do you execute? Set your clock on a countdown timer to go off every 2 and ½ hours so that you reinforce the habit of eating literally not a second late for each meal! Don’t turn off the damn beeper until you start chowing down.

Ensure you are eating your first meal within 15-30 minutes of waking up – absolutely no later. This first meal of the day should always consist of REAL food to flood your body with quality nutrients. I question anybody’s commitment to gaining weight if they are too lazy to wake up 15 minutes earlier to eat a real meal.

Lastly, don’t be surprised if you are not gaining weight if you do not find yourself spending more time preparing food, more time eating food and more time cleaning your kitchen. You should notice you are spending more time in the grocery store and you should also notice a larger grocery bill each week!

3. Use BIG Eating Equipment

If you want to bulk, then you have to eat like Hulk. Do you think Hulk eats out of a small plate, or a small bowel, or a small cup? If you are aiming to get big and huge, you are going to require large amounts of food, most likely close to double of what you are currently eating.

So get BIG eating equipment! Get a BIG cup, get a BIG bowel, and get a BIG plate. Surround yourself with BIG. Most of the time hard gainers are nothing more than “under eaters.” If you struggle to complete a meal, then a bigger serving on a bigger plate will look small!

4. Never Train Hungry

How many times have you woken up, whipped up a protein shake and than headed off to the gym? Or maybe you had a long afternoon and missed a few meals and then attempted a weight training workout after work?

I thought this was common sense to avoid, until a few of my skinny clients confessed that they were showing up for their workouts having only eaten a piece of fruit and some crackers within the entire day!

After dropping the 45-pound plate on my foot out of shock, they reassured me: they were not hungry. I sometimes screamed back, “Yeah, that’s because your metabolism is in starvation mode and shut right down, you skinny pencil neck!”

I understand that training in the morning is the only time for some, however, I recommend to aim for a minimum of at least three solid meals in your system prior to training. Or eat the biggest meal of your day immediately after your AM workout. Would you take your car out on a long trip with a half empty fuel tank? Not unless you wanted the car to die and you push it the rest of the way. So why would you take your body through a grueling training session on an empty stomach?

5. Eat Nutrient Dense Foods

Focus on caloric-rich foods that are loaded with nutrients.  Avoid foods with empty calories, which means there is little or no nutrient value in the calories you are eating.  Why would you consume a 500-calorie plus meal that is loaded with fat and sugar which does nothing but make you feel sluggish and soft?  Instead, eat a high caloric meal loaded with slow releasing carbohydrates,  proteins, fats, vitamins, minerals and fiber.    Here are some of the best choices:

Carbohydrates – Oatmeal, rice, breads, yams beans, potatoes, fruits and veggies.

Proteins – Steak, chicken, lean beef, cottage cheese, whole milk, eggs and salmon.

Fats – Olive oil, flax oil, avocados, nuts and peanut butter.

Extras (high calorie cheat food) – Ice cream, raisins, dried fruit and trail mix.

6. Drink A Carb And Protein Drink While You Workout

How hard is to sip on a calorie-rich drink during your weight training sessions?  Simply mix up a 2:1 ratio of carbohydrate to protein with one liter of water and you instantly have a few extra hundred calories per day.  Now have an extra workout drink before your workout and extra workout drink after your workout and that’s easily an extra one pound per week.  Only use this technique if you are weight training at a very high intensity.

7.  Live the motto, “Never Stop Eating”

Did I hear you say, “But I’ll throw up if I eat all day?”  Maybe… Is it necessary?  Of course not.  But this is a part of pushing your body’s threshold.  Don’t worry, you will get used to it and your body will require more food as you gain more muscle on your body and your metabolism increases.  Just think that if you are not eating, then you are not growing, and if you are not growing then you are staying the same.  Is that what you want?

Conclusion

There you have it and as I promised, learning how to gain weight fast is quite simple.  Executing is a whole different story.  It will really come down to how truly committed you are to defeating your skinny genetics and gaining the muscular body you deserve!

Here is my promise to you. You have the ability to gain at least another ten pounds of solid weight in the next four weeks by simply applying the advice above. If you are truly committed to your goals of gaining muscle weight and no longer being known as underweight, then I believe you will rise to the challenge and take action! Are you with me?

More about the Author Vince Delmonte

Chest, Back , Shoulders, Biceps ,Tricepses, etc …. Most of us have one or more muscle groups that we wish we can improve. This Article from our expert Sean Nalewanyj will highlight the basics for training each muscle group. Trust me when I tell you the basics will pack on muscle to your frame faster than you expect.

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)


Quick & Easy Tips For Building

Each Major Muscle Group

By Sean Nalewanyj

With so much hyped up information and bogus “breakthrough” exercise methods popping up all the time, most lifters seem to have lost sight of the basics.

While the basics may not be as flashy and exciting as what most of the “other guys” out there promote, they’ll pack raw muscle size and strength on to your body faster than any other method you’ll come across.

In this article I am simply going to list each major muscle group on the body, along with some basic tips for building that muscle as quickly and efficiently as possible. Nothing “revolutionary” or “innovative” here… Just the bare-bones truth about building muscle fast.

Let’s get right to it…

Chest

If you want to get the most bang for your buck and develop your chest as quickly as possible, then forget about flye movements such as the pec-deck, dumbbell flyes or cable crossovers. Instead, place all of your focus on the big basic pressing exercises such as barbell presses, dumbbell presses and wide-grip dips.

If you want to include a few flye movements here and there at the end of your chest workout then that’s fine, but your primary focus should be on consistently increasing the poundage on all of your compound pressing exercises.

Back

Use bent-legged barbell deadlifts as your primary back-developing exercise. There is simply no other lift out there that will pack more raw muscle size and strength onto your back and your entire body than the basic barbell deadlift.

It is extremely challenging and uncomfortable to perform, but the rewards are well worth it. It will work you from finger to neck to toe, and if you haven’t been deadlifting up to this point, be prepared for some serious gains once you start.

Shoulders

Laterals raises are fine to include to isolate the medial head of the shoulder, but the meat and potatoes of any effective shoulder training routine is based on a compound overhead press.

Either perform a standing or seated military press with a barbell, or an overhead press using dumbbells. This should be the first exercise in your shoulder routine, with side laterals being performed at the end.

The front and rear heads of the shoulder receive plenty of stimulation during your chest and back exercises and therefore do not need to be specifically isolated.

Biceps

Cut down on your training volume and understand that the majority of your bicep growth is actually a product of hard and intense back training. Heavy chin-ups, pulldowns and rows all provide plenty of stimulation for the biceps, and direct curling movements are far less important than most people think.

Including a few sets of direct bicep work is still recommended, but going too far overboard can easily over train them and will actually slow down your bicep growth rather than speed it up.

Triceps

The same thing goes for triceps as well. Any time you perform a compound chest pressing exercise or an overhead shoulder press, your triceps will be heavily stimulated. Because of this, performing direct tricep isolation exercises should be done so cautiously and with only a small number of sets to prevent over-working them.

Abs

Since spot reduction is impossible and you cannot target fat loss from specific areas of the body, stop placing so much emphasis on the idea of achieving “6-pack abs” through the use of direct abdominal exercises.

Attaining defined and sculpted abs is mostly a product of your bottom line body fat percentage, and has very little to do with specific training techniques. Include a few sets of direct ab work for the sake of strengthening your core and building up the abdominal muscles themselves, but performing endless sets of situps and crunches is nothing more than a waste of time.

Quads

If you aren’t performing a basic barbell squat as the cornerstone of your leg training routine, you’re missing out big time!

Squats are by far the most effective lower body exercise in existence, and by a good margin. Not only do squats provide serious stimulation for the muscles of the legs, but because they force the body to secrete greater amounts of powerful anabolic hormones (such as testosterone and growth hormone) they will increase your upper body size as well.

As the saying goes, “you ain’t squat ‘till you squat!”

Hamstrings

Leg curls should be included in your hamstring training routine, but the real secret to a massive set of “leg biceps” is the stiff-legged deadlift.

You can perform SLDL’s using a barbell or dumbbells, and not only will they pack size onto your hamstrings faster than any other lift out there, but they will strengthen your lower back and add size to your upper back as well.

Calves

If you really want those stubborn calves to respond, then stop worrying so much about “feeling the burn”, and instead focus on truly training your calves to the point of muscular failure.

Rather than slapping on an arbitrary amount of weight and pumping out 20-30 reps until it starts to hurt, load up as much weight as you can possibly handle for 8-12 high quality reps. Execute each rep in a slow and deliberate manner, squeezing at the top and using a full range of motion until you cannot perform another rep despite your best efforts to do so.

Lear more about the author Sean Nalewanyj

(see our Full Muscle Gain Truth Review)

Is the pump necassaryfor gaining muscle? Will more muscle makes you slower?How important is perfect form?or not? all these questions and more and the truth and the myths around them are revealed in this article. enjoy :)

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.


4 Fatal Muscle-Building Myths Revealed

By Sean Nalewanyj

If you’re serious about making a solid commitment to a muscle-building program, you need to be very careful of who you take advice from. Bodybuilding and fitness is literally a multi-billion dollar industry with new websites popping up every single day.

Many of the so-called “experts” out there really don’t have a clue of what they’re talking about and are only motivated by pushing expensive pills, powders and “miracle programs” on you that you don’t really need.

If you don’t watch your step you may end up falling for some fatal muscle-building pitfalls that will literally destroy your gains.

In this article I’m going to expose 4 very common muscle-building myths in order to keep you on the proper path to the mind-blowing muscle and strength gains you deserve.

Myth #1: In order to build muscle, you must achieve a “pump” during your workout. The greater the pump you achieve, the more muscle you will build.

For those of you who are just starting out, a “pump” is the feeling that you get as blood becomes trapped inside the muscle tissue when you train with weights. The muscles will swell up and leave your body feeling bigger, tighter, stronger and more powerful.

While a pump does feel fantastic, it has very little, if anything to do with properly stimulating your muscles to grow.

A pump is simply the result of increased bloodflow to the muscle tissue and is certainly not indicative of a successful workout. A successful workout should only be gauged by the concept of progression. If you were able to lift more weight or perform more reps than you did in the previous week, then you did your job.

Myth #2: Building muscle will cause you to become slower and less flexible.

Contrary to what you may think, building a significant amount of lean muscle mass will actually speed you up rather than slow you down.

Muscles are responsible for every movement that your body makes, from running to jumping to throwing. The bottom line is that the stronger a muscle is, the more force it can apply.

Having stronger, more muscular legs means increased foot speed, just as having stronger and more muscular shoulders means the ability to throw farther.

Myth #3: You must always use perfect, textbook form on all exercises.

While using good form in the gym is always important, obsessing over perfect form is an entirely different matter. If you are always attempting to perform every exercise using flawless, textbook form, you will actually increase your chances of injury and simultaneously decrease the total amount of muscle stimulation you can achieve.

It’s very important that you always move naturally when you exercise. This could mean adding a very slight sway in your back when you perform bicep curls, or using a tiny bit of body momentum when executing barbell rows.

Myth #4: If you want your muscles to grow you must “feel the burn!”

This is another huge misconception in the gym. The “burning” sensation that results from intense weight training is simply the result of lactic acid (a metabolic waste product) that is secreted inside the muscle tissue as you exercise.

Increased levels of lactic acid have nothing to do with muscle growth and may actually slow down your gains rather than speed them up. You can limit lactic acid production by training in a lower rep range of 5-7, rather than the traditional range of 12 and above.

Lear more about the author Sean Nalewanyj

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

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

Supplements is it a must? Do you really need them? and which ones are really usefull to help you gain more muscle and lose fat?. The supplements issue can be a big debate sometimes .This Article from our expert Sean Nalewanyj will highlight the truth about supplements . You will learn about the basic supplements that can really help you develop 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.


Do Bodybuilders Really Need Supplements?

By Sean Nalewanyj

To supplement or not to supplement? That is the question, and an important one at that.

“Do bodybuilders really need supplements?”

Let’s examine that question.

The first thing to look at when trying to answer the million-dollar question about supplements (with the ever-increasing revenues of the supplement industry I should more accurately call it a “billion-dollar question”) is what do we define as “need”?

The question seems to be, “do we really need supplements”? But the answer to that completely depends upon what it is that we do or do not need them for. Let’s examine a couple of different definitions.

“Do bodybuilders need supplements to become bigger and stronger?”

The answer to this question? No!

Regardless of what the million-dollar supplement companies would have you believe, supplementation is not mandatory in the pursuit of increased muscle mass and strength.

Anyone who trains hard and focuses on consuming adequate amounts of protein, carbohydrates and fats from whole foods can and will see a significant increase in muscle size and strength.

If you want to become bigger and stronger, supplements are not mandatory. Period.

So given this fact, bodybuilders shouldn’t use any supplements, right?

Wrong.

Let’s examine the second definition.

“Do bodybuilders need supplements to become as big and strong as they possibly can?”

The answer to this question? Yes!

Although supplements are not mandatory to become bigger and stronger, they ARE mandatory if your goal is to become as big and strong as you possibly can. By investing in the right products and using the proper amounts, you can definitely gain an extra edge and see superior gains than a person who has chosen not to go the supplement route.

With the endless hours of hard work and dedication that you put in at the gym and at home on your quest to achieving the physique you desire, it only seems logical that a few extra bucks should be spent each month on a few reputable products in order to maximize your gains.

The question you simply have to ask yourself is, “how much are my muscle gains worth to me?”

If an extra boost in strength at the gym is worth the price of that bottle of creatine, then it makes sense to purchase it. If improving the convenience of your eating plan is worth the price of that tub of whey protein, then it makes sense to purchase it.

“Do bodybuilders really need supplements?”

If you’re serious about achieving the most significant muscle size and strength gains that you possibly can, then I definitely would recommend a basic and straightforward supplement plan to maximize your results.

Here are the 4 most basic supplements that I would recommend:

1) Whey Protein

2) Creatine

3) High-Potency Multivitamin

4) Essential Fatty Acids

This is a great place to start and will go a long way in increasing your lean muscle mass, strength and fat burning capabilities. There are definitely a lot of worthless, ineffective supplements out there, but these 4 basic products have been shown time and time again to be both effective and worth the cost.

If you’re looking to gain an extra edge and are serious about reaching your muscle-building goals, they are definitely worth looking into.

Lear more about the author Sean Nalewanyj

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

If you like to recieve tips like this and more delevered to your e-mail inbox. just sign for our Ezine here Free bodybuilding Ezine