Gain Big Muscles – How To Build Really Big Muscles

Recently, i’ve been making good gains on weight training but I had to go home to the Philippines good thing is… I finally found a formula to quickly bounce  back into the game, since (as i said above) I just had a three week vacation back home in The Philippines, with minimal workout.

So it was a forced rest for me for around 2 weeks.

Then I went back to Jakarta and back to my online business and I needed to bounce back pretty quick and  since I have my workout timeline for the next few months, I just went to the gym and continued on where I left off.

Needless to say I had no trouble lifting heavy and progressing big again, since I had my timeline and chart to look on. That’s why I think these things are essential to training since sometimes we can’t foresee certain events that will push us out of routine like: sickness, vacations, injuries and other activities that will not allow us to go to the gym for quite sometime.

So please keep this in mind this new year! Have a great workout!

Having known that taking in sufficient amounts of proteins is essential in muscle-building, it is now time to know the right kinds of proteins to consume. One type of protein stands out in the bodybuilding category- whey protein.

What is Whey Protein?

Whey protein is a wonderful food supplement since it contains some great muscle-building properties. It has one important element that most other protein sources don’t have- its digestibility rate. Whey protein isolate for example (the purest form of whey protein), is one of the fastest acting protein sources today. Once ingested, whey protein isolate can circulate in your system shortly thereafter.

As well as being one of the fastest-acting proteins, whey protein isolate is rich in branched-chain amino acids leucine, isoleucine, and valine. These amino acids are very important since they help prevent muscle protein breakdown during exercise and appear to preserve muscle stores of glycogen. In other words, whey protein isolate contains the muscle building properties that most weight trainers are looking for. This is very important to understand.
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When aiming to effectively and efficiently build up muscles, many people often concentrate solely on their work out regime. However, it is also extremely important that they take a closer look at the various kinds of muscle-building diets which are essential to achieve the goal of increasing their body’s muscle mass.

The fact is many people often overlook the importance of a well-balanced nutritional diet to help increase muscle mass. Certainly if you are someone who are seriously considering building muscle quickly then you need to ensure that you are eating adequate amounts of nutritional food and getting sufficient calorie counts. It is therefore important that you eat right if you want to take make the most out of your workout routines.

When it comes to finding the right kind of diet you need to decide what your aims are. There are a few guidelines which you need to follow. If these are not followed, you will soon discover that you gained more fat without actually gaining any more muscle.

When it comes to getting a good muscle-building diet in place there are three particular things that you should focus on:

1. eating in the right portions sufficient amounts of proteins, carbohydrates and fats

2. keeping a careful eye on what you are eating

3. ensuring that your body is being fed at critical times

If your goal is to increase your lean body mass, first you need to ensure that you are consuming sufficient amounts of lean proteins. It is the amino acids contained within these foods which help our muscles grow and these should be consumed at regular intervals throughout the day. You should therefore be eating sufficient amounts of eggs, milk, and lean meat along with vegetables that have high protein content.

Secondly you need to ensure that you are eating adequate amounts of fats. Remember that not all fats are bad for you! Fats help to produce the hormones which help with muscle growth, as well as regulate the processes within our body which are essential to help it remain fit and healthy. Look for fats which are either poly unsaturated or mono unsaturated and avoid saturated or trans fats. Olive oil is one of the best types of fats you can consume and should be included in any kind of muscle-building diet that a person is following in order to build their muscle mass.

It is important to note that a good diet must always be in place when considering muscle-building. There are many misconceptions in the world of bodybuilding and many people have their own ideas on how to build muscle and the quickest way to build muscle. But remember, when aiming to build muscles, consider your diet first and foremost.

Mr. Muscle

 How to train?

You cannot train too hard each time you hit the gym, you wont win anything on that. For a short period though this can be very hood to increase you strength. Hardcore training is not only about how much you lift, but also about how many reps you manage to take.

Most builders think of the winter season as a bulking period (offseason) where you eat tons off food to get big and gain more mass. When you are taking a bulking period it is alla bout muscles and not about loosing fat, but be careful so you dont gain more fat than you can handle, that will only hurt yourself for success.

Food

If you do not eat enough or dont eat you meals at the same time each day you will get problems increasing your mass.Even tough you are bulking you should try to eat health food, but you can add some more fat and proteins. Try to get at least 2-4 gram protein pr body weight each day! Try to eat a lot of chicken, turky, beef, eggs and other stuff that are rich on proteins. You can also drink protein shakes but i recommend not more then 3 shakes a day, 1 for breakfast, one after training and one before you go to bed.

Stretching

One of the most ignored aspects of training to increase your mass is stretching, if you have not programmed this into your training program its time you do it!  When you stretch you muscles they will regain faster and be ready for another training session a lot faster then if you do not stretching at all.

To increase you mass it is important that you do weight training!

1) Drop set: This will help you pump everything out of you muscle, also called train until you drop!

2) Heavy Set: Sometimes its good to train heavy, when you do this take only 3-5 reps with very heavy weights. This will increase you muscles power and strenght

3) Standard:  Choose you weight so that you can mange between 8-10 reps. In there sets you really have to train hard and push the limits. If you want muscles with quality before its summertime this is the way you will get em “Hard Training”!

If you follow these steps you will see that you will get in better shape and have less fat when it is summertime.

Drink Coffee and go to the gym before breakfast!

Once you wake up there has been many hours since you last meal, and you your body’s carbohydrates are low. Then you body will save the rest for reserves but burn fat instead of sugar. The effect get even better if you drink a cup of coffee. The caffeine in the coffee will wake you up and increase the whole burning process.

Can i burn from a special place on my body?

No, it is not possible to choose a place where you want to burn fat. No matter where you got fat on your body its all about making a good training program which got the following 3 factors: What you do you eat, fat burning activities and strength training. These 3 parts needs to be perfect if you want to loose weight and gain muscles in the same time. I also remind you to decrease how much carbohydrates you eat each day, and increase how many much proteins you eat each day.

Aerobic Activities

This is the first thing you should do when you get to the gym with a cup of coffee, you will really burn away fat here. Remember to do this kind of training before you eat and i guarantee you that you will be success full with fat burning!

Train until you cant take it anymore

In many years people thought that you should not push yourself to hard when you train aerobics. New studies tells us different. You will burn up to 50% more fat if you give everything when you do aerobics since the most of the fat you burn happen after training and not while you do it. If you do not train hard enough you will probably only burn while you training and the effect would be less great.

In my experience, a lot of people I meet still complain about their bodybuilding progress.

Most of them say that they do regular workouts, sleep well and eat properly.

However there results are dismal or average at best, and due to this a lot of them ask for my advice and I tell them “In order to get the results you want, you need to take it to the next level.”

A lot of them think that by saying this I meant that they should workout more but in most cases they have to eat more and sometimes, they just have to eat properly and learn how to maximize their diet.

Here are four tips to help you maximize your diet.

1. Eat Frequently

Now, this is very important. Once you have computed your daily caloric intake, you should be able to determine the number of meals you should be taking per day.

So if you plan to consume 4000 calories per day, your best option would be to eat 6 meals a day. Although this may seem like a lot, your body needs a lot of energy. Remember, if you are sedentary your body burns around 1800 calories. Do the math.

Now if you eat a 4000 calorie meal. That’s a bad idea. But if you divide 4000 calories into 6 small meals a day, then each meal will consist of approximately 660 calories. Believe me when I say that a 660 calorie meal is not alot.

Although it takes a lot of discipline to eat this way eating smaller and more frequent meals is the most effective way to gain weight without increasing your stomach size.

Another reason to eat smaller meals is for the gradual release of insulin. When we eat carbs our blood glucose levels will rise and the body has to counteract this by releasing insulin to lower blood glucose levels and as stated in more other articles insulin is the body’s most anabolic hormone.

This will allow your body to burn fat and build more muscle.

2. Pre-workout Meals are a must

Now, before working out you need to have enough energy to train hard. So the best thing to do is to eat simple carbs like past and rice 30-40 minutes prior to your workout.

The reason is that slow-burning carbs take longer to convert to glucose and it will keep your blood sugar levels consistent which prevents your body from having any energy problems thus allowing you to train longer and harder.

Just be sure to combine this meal with a healthy variety of good protein to maximize the muscle gaining process.

3. Eat a Superior Post-workout Meal

After you workout, it is important to get a meal of fast-burning carbs and protein. Ideal food for this would be whey protein mixed with fruit. I usually get some milk mix it with my whey protein powder and shoot in a banana or two.

It is very important to eat/drink exactly after a workout, since during workout time you actually tear your muscles and put it into a catabolic state (A state of breaking molecules down in your body) This “Destruction” is what tricks your body to adapt to the situation by building bigger and stronger muscles.
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This is the best plan if you wish to get want to go down in weight and get a hot six pack all at in the same pack!

The first thing you have to do is make a training schedule that contains 3 things.

-What you eat and when you eat it!
-Fat burning activities
-Work-out plan

There are 1000 hard ways to get a flat belly and only 1 easy one. Here i will tell you more about the easy way for getting a six pack. Many people today are dreaming about getting a flat belly You might say that you dont have one but the truth is that you probably have fat covering it or your muscles are just really small. If you want a really strong and good six pack you should have less then 8% bodyfat, this can be dangerous for a girl but healthy for a guy.

Tips on how to burn away the fat
It is not only the 2-3 times a week when you go to the gym you get a chance to burn fat. Check out my tips what you can do to speed up the burning process even more!

Eat more protein!

It is very important that you eat a lot of protein as this will help you burn only your fat and not your muscles. Let me explain: if you workout your belly a lot but dont eat much protein you may risk losing both fat and muscles in the same time. You muscles will simply get smaller as you lose fat. The better way is to keep your muscles as they are or make them bigger and at the same time keep losing fat! To be able to do this you need to eat a lot of protein, I recommend at least 2 gram per kilo bodyweight. If you do this you will be able to gain muscles and loose fat a lot more easy.

Eat many times each day

Eat for example, 5 times each day instead of 3. Eaint multiple meals each day will make your body burn fat faster then if you eat only 3 times each day. Your body will then use energy to turn the food you eat into energy all day long instead of only doing so a few hours 3 times each day.

To be continued

Ricky Hatton’s nutritionist Karry Kayes attributes Ricky’s shape down to butt-busting training, body-belts and eating clean food. And its no wonder.

This includes 5 mile light jogs on the treadmill everyday at 6 in the morning and eating a ‘clean’ diet of potato, rice, white meat and veggies. This enabled him to shed over 35 lbs to his current fighting weight. NICEEEE I say!

Bottom line? Train hard (like a boxer) and eat right!

Mr Muscle

Via [The Guardian]

Heyo, got an article for you today on avoiding some common muscle building mistakes people like you and I make from time to time…

You’ve always wanted to bulk up on those muscles and you think you’re ready to ‘start’. Start you must but do check against these five commonly committed muscle building mistakes first!

Muscle Mistake #1
Going in without a proper plan – I’m sure you’ve heard of the phrase ‘failing to plan means planning to fail’ and this is so very true with building muscles! Going in without a proper workout plan and without a proper diet is like going into battle without a war plan. You’ll face almost certain doom and failure. So remember to plan, plan and plan some more.

Muscle Mistake #2
Same old same old – what this means is that you continue doing your set of repetitions over and over again. Week in week out you’re doing the same old repetitions without increasing your workload. You need to work and challenge your muscles! Progressively increase your workload and your muscles will thank you for that in the long run. 

Muscle Mistake #3  » read the rest of this post