One important aspect is body building diet. If you wish to have the perfect body and loaded muscle, you should take care of your body first by having the right combination of food intake. Supposed you always train hard in the gym just to get the muscle you want but at the same time you tolerate your appetite, then you will surely falter. One of the most important muscle building tips is body building diet. When you eat right, you have the chance to grow a good body. Proteins, moderate carb, minerals such as glutamine and creatine are just some of the vital ingredients of body building diet. Protein is the basic building stuff for muscle. Carbs are your sources of energy while minerals and water are the best fuels for muscle recovery and growth. If in case you lack most of these stuff in your body, then your body building dreams are over.

So always remember this – it is not enough to just workout and push yourself to the maximum level of training. You have to balance your work rate with proper rest and an effective body building diet in order to ensure that what’s lost in your body during workouts is replaced and replenished by your diet.

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In order to better understand what causes success and failure in muscle building, you have to know certain tips about muscle building programs. First, you have to make sure your training involves the basic step-by-step procedures on muscle building. If it happens to be your first time in the gym, orient yourself with what sort of drills can you start with. Performing strength and stamina exercises is the best and only effective way to start building those muscles. Majority of muscle building programs have this as the first meal in the menu since you will never gain muscle without the sufficient ability to withstand pressure and hard training. After making a good account of yourself in the stamina and strength procedure, you can now start lifting weights. However, bear in mind that you have to do it incrementally. This means there should be no sudden change in weight capacity since this may cause muscle injury. Bench press and squats for instance can be done in multiple repetitions as soon as you think you have the physical capacity to do it. As you go along. Record your progress to know if you really are progressing.

Lastly, muscle building programs, no matter how complicated or different they may be, always have the same position with regards to diet. A balanced and healthy diet is crucially needed in order to successfully build muscle. You can’t be effective if you are not eating the right combination and amount of food like protein, water, and essential minerals. So if you have considered all of these basic tips, you’ll know what to find in a muscle building program.

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Body building is not only for those who want to bulk up their muscles to the maximum. It also includes people who are committed to stay fit and build muscle intended for several purposes like when you are an athlete, actor, or even just a normal person hoping to become more physically fit and attractive. But working out in the gym is not as easy as you may think. There are many things you have to deal with seriously before you can boast those bulked up muscles.

Body building tips are essential for the success of your muscle building dreams. You need to strictly follow the basic ones in order to start on a good note. For most hopefuls, failure is expected if the do’s and don’ts aren’t observed quite well.

One of the most important body building tips you should religiously follow is a balanced diet. Subjecting yourself to consistent and hard training is good if you pair it with the necessary food needed to replenish lost energy and nutrients. You cannot work it out that hard if you do not have enough supply of certain nutrients the body needs. So before starting a specific training regimen, make sure you eat right.

Another thing you need to ask yourself is if you are 100% committed on body building. If you’re not, then better stop now. As you observe, body building is not a walk in the park. This means that when you decide to start training, you have to finish it. You can’t start endurance and strength training and then opt not to proceed on weights. If you do this, there no point in asking for additional body building tips. You need to go a long way to build muscle and there is no short cut to having them instantly. The secret to muscle and body building is commitment and perseverance.

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Balance of food and diet is very important if you really want to be triumphant in muscle buildup. For many people who failed, one common mistake is subjecting themselves into hard endurance and weight training without monitoring their food intake and nutrition. Food to build muscle is just as important as any routine in muscle exercise since it allows you to replenish all the nutrients, minerals, and body mass lost during the workout. For instance, protein is vital for a guaranteed buildup in muscle so it is fairly reasonable to have a sufficient amount of it in the body. Protein is the main stuff that creates muscle, thus, if there is no protein, there is also no muscle to build. That’s why people who work out and take little of it usually have the problem of not having muscle growth and buildup. Of course, how do you grow them if there is nothing there?

Aside from protein, food to build muscle also includes essential minerals like glutamine and creatine. Both of these play an important role in muscle healing and recovery. Sometimes, we injure or strain our muscles due to over training so we need something that’ll offset those lost muscle due to injury by means of having enough intake of these muscle recovering stuff.

Additionally, if you plan to work it out in the gym and build muscle, train yourself first to drink a significant amount of water every day especially during workout. As you can see, “significant” means your water intake should be above the normal frequency when you weren’t in the gym. This is particularly crucial since you always tend to lose lots of liquid from your body as you sweat in the gym so that lost liquid needs to be replaced.

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Searching for the best information and advice that we can get from muscle building experts, we usually ask them the question, how do you successfully increase muscle size?” For many of us, performing muscle building exercises is easy. Getting the results that we want is however another thing. It does not mean that as long as we go to the gym, there’s already the guarantee of successfully building muscle since it is for a fact that most people fail in this endeavor.

How to increase muscle size is perhaps one of first things you need to look upon before even starting to visit the gym. The knowledge you will need in muscle building is no less than vital for the success you ought to have. If you put 100% effort in hard training but also lack the basic knowledge in how to increase muscle size, then your effort really does not mean anything.

In order to secure muscle buildup, you should embrace a proper diet and nutrition scheme. You can’t just train and train without eating right. There are specific things your body needs in order to come up with enough muscle mass to build like protein and water. If you lack these two important things, then what would likely happen is you won’t be increasing the size of your muscle. Aside from them, you will also need plenty of rest. Though it seems ironical, muscle building in fact means having enough rest after every workout session. Most people train for consecutive days and even weeks without understanding that the muscle needs rest in order to grow. If you do not give it rest, it will be overworked and will likely stop growing due to strain and injury. Moreover, you should also bring in some carbohydrates and fats to your diet since these are good sources of energy. As you perform your workout, sweat and breaking down of energy is inevitable. Thus, you need to have some intake of energy rich foods in order for the body to have enough sources to break down into energy for the successive training sessions. In this way, you’re guaranteed to have enough energy for every workout. Finally, by just following these simple but oftentimes ignored info on muscle buildup, you will have a head start in increasing muscle size.

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In order to build muscle, the most common thing to do is work it out in the gym. Doing this is easier said than done of course since most people falter. Establishing and identifying an effective routine is one of the first things you need to do. Muscle building training starts with basic stamina and strength build up. You need to first perform cardio exercises that will enhance your body’s ability to work itself to the limit. There’s no point really in directly lifting weights if you’re body cannot tolerate it. After some significant development in stamina and strength, you can now use weights and perform advanced lifting routines like bench press and squatting.

But of course, when you want to lose fat gain muscle at the same time, even the hardest of muscle building exercises is not enough. It should always be coupled with proper and balanced nutrition. A combination of vital nutrients and minerals is vital in determining whether you should succeed in your venture of losing fat and gaining muscle at the same time. The major building block for muscle is protein so consuming a significant amount of it is required. If you fail to do so, you won’t gain that much muscle since muscle tissues come from protein and amino acids. Moreover, although carbohydrates seem a bad ingredient in losing fat, it is somehow needed in gaining muscle. Too much carbohydrate and cholesterol intake is bad if you don’t break them down into energy. But as you work it out in the gym, say three times a week, then you need lots of carbs and fat for energy burning. So what happens is a two-way process of burning down fat and at the same time gaining additional muscle.

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First and foremost, muscle building is composed of two essential processes, that is effective and consistent training coupled with proper nutrition. No matter how hard you train but you still tolerate eating, then you will never experience progress at all. If you also eat right but do not subject your body to training, then you will only lose fat and weight but not gain muscle.

Another one of those muscle building secrets most expert body builders tell you is that you have to push yourself to the limit. This is perhaps good if you also know what your limitation is. You cannot just give everything out because this might lead to injury. There have been lots of failure stories when it comes to muscle building and most of it tells about losing muscle while working out instead of the other way around. This is because you tend to lose muscle to shrinking if you always burn them out without rest and proper protein supplement. Muscles also need rest just as the rest of the body needs the same. So the secret to successful muscle building is proper rest. Building muscle is a gradual process and it takes time – it is not an overnight experience.

And finally, another vital piece of muscle building secrets is proper diet and nutrition. As you push and burn your body to its limit, much of its nutrients and energy is broken down. So you need to replenish it with the vital minerals and nutrients for muscle growth such as protein for muscle mass, carbs for energy, and glutamine and creatine for muscle repair and retention.

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Usually, muscle building is a manly statement. A man becomes manlier with those six-pack abs and bulky biceps. But having muscles is not just for men since women these days are even going gaga over a bulkier figure. Muscle building for women therefore is popular nowadays.

The same as other gym routines and workouts, muscle building for women is not as simple as it seems. There are some initial preparations to be done before going straight to lifting heavy weights. First, women should realize that they are naturally weaker in terms of strength compared to men so it is wise not to compare the speedy progress of men muscle builders. The initial stage in muscle building for women is building stamina. By performing cardiovascular routines, you will learn how to push yourself to a certain extent where you will start experiencing burning that unnecessary weight. The gradual process of stamina building will then lead to your muscles being prepared for a more rigid and demanding workout routine.  Do some mild and lighter routines first and never over work. Sometimes, most women feel the adrenaline and excitement of muscle building they tend to work it out day in and day out. This isn’t good at all since it may strain and injure undeveloped muscles in the body. Muscle injury in turn reverses the effect of building it.

After a few days or weeks of moderate training, try to pace yourself and identify whether you can now handle additional weights and harder routines. Remember, muscle building for women should not be stagnant in a sense that you are just contented in doing light regimens. In this instance, you may lose significant weight but it won’t help in building muscle. So if your body permits, then start doing the more serious routines like bench press, squatting, and dead lift to start building those dream muscles.

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Eating right is the first key element in attaining muscle buildup. People often commit the mistake of working out on a consistent basis but lacking the right blend of nutrition. What happens is as you hope to build muscle, you didn’t realize that there’s actually no muscle to build. That’s why you have this misconception of having the wrong muscle building routine but the actual culprit really is lack of nutrition. Before going out on a muscle building exercise, make sure you consume enough protein and carbohydrates. Protein on one hand is the source of muscle mass and tissue and without it, there’s really no muscle to build. On the other hand, carbohydrates are the main sources of energy for the body. You need it in order to supply energy as you sweat it out in the gym.

Finally, building muscle fast is impossible without the help of lifting weights. It’s kind of funny for some people who think cardio exercises such as jogging, pushups and others are enough to build muscle. You know that’s incorrect. These kinds of routines are solely for enhancing stamina and strength and the only way to build additional muscle fast is through weight routines such as bench press and squats. Make sure you perform them constantly and guaranteed you’re on your way to building muscle fast.

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When one hopes to build muscle, the common result is he usually gets to lose fat. The problem is losing too much weight may also hinder the right buildup of muscle. So what’s important to note is you have to balance your food intake in order to gain muscle and at the same time lose fat by burning it out.

Food intake is again a necessary tool. Protein for instance is a must. You must have enough supply of protein in your body for the reason that it is the building block of all muscle. Therefore, muscle buildup is impossible if there is no protein. Aside from it, what you need most as you work out is carbohydrate rich foods. The way you use carbs in your body makes or breaks your muscle building hopes. If you eat enough carbs and convert it to energy by means of consistent work outs, then you will build muscle and lose fat as well. But if you do take carbohydrates consistently without breaking it down to energy, then it will be converted instead into additional weight and fat.

Now you realize that building muscle and losing fat can be a tough task ahead. But sticking to a certain workout routine and having the right nutrition are the two most important things you need to consider in order to have a good start. Ignore them and you will likely fail.

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But eating quantities of food is not all it takes. It should also be eaten in the right combination. Intake of too much carbohydrates and cholesterol without breaking them down to energy negates any hope of building muscle. All effective muscle building diets are comprised of mainly protein, minerals, and carbs.

Protein is the main agent in weight gain. You may find it ironic but the fact is, in order to build muscle, you should first gain significant weight and muscle mass. The only way to do this is to consume protein rich foods. And also, a balance of intake should also be considered. Aside from protein, macronutrients such as carbohydrates and fats are needed as sources of energy. As you sweat and work it out, you lose a significant amount of energy in the body so the only way to replace it is to provide your body some of energy sources like carbs and fats. Moreover, muscle building diets should also consist of vital minerals for muscle repair and aid. The two most important ones are creatine and glutamine. They help recover and repair muscles because there are times when muscles are damaged by incorrect exercise and weightlifting routines.

Thus, in order to build muscle fast and effective, you should eat a variety of food that ensures a balanced combination of all the necessary elements for muscle growth. But of course, this should also be coupled with a proper and correct training regimen.

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It doesn’t matter if you are still planning, just started, or is currently on a specific weightlifting routine. What you need to understand is that you should do some research and get advice from the pros and experts on what are the do’s and don’ts in muscle building.

The main focus of any muscle building routine is to develop muscle, enhance it for growth, and eventually obtain a better health and physique. As for beginners, over-training is the main cause of failure. If you are too excited to build that muscle, you tend to overwork yourself in the gym and that is not good.

For first timers, building stamina and strength is the best way to start things up. Make your body adapt to the incremental change in pressure like weights. Do not assume that you can directly lift heavy weights without even trying the lighter ones since this may result in muscle strain and muscle injury.

If however you are already in perfect balance and condition, you can then start another vital part of any muscle building routine which is intermediate exercise. In this second stage, you can proceed by increasing the weight you lift in order to add extra stress and pressure to the muscles. This will enable muscles to work more to their potential. And then, you can do the typical workouts like bench and dumbbell press to concentrate on specific muscles to develop.

If you are just aiming a moderate increase in muscle content, then typical workouts are enough. But if you really want to become a full pledged body builder, then you need to find a muscle building routine that will push you hard.  With discipline you will then see your desires become a reality.

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Steroids are mostly prohibited and banned. These substances do have negative physical and mental effects. But then again, they are still in great demand because most athletes these days desperately need their benefits. The main function of steroidal use is for mass building. It actually speeds up the growing process of the body especially the muscle. Additionally, it also provides loaded strength enhancement and stamina. But again, the credibility of these helpful substances is always overshadowed by the side effects.

On the other hand, not all kinds and varieties of steroids are harmful. There are several specific muscle building steroids that offer the safest and best way of muscle building. In general, muscle building steroids primarily come in two varieties: herbal composition and anabolic. An herbal type can be bought over the counter but the assurance of effectiveness for muscle building is lesser. Anabolic ones on the other are more effective, likewise dangerous, but buying one is tough since most of the time it requires a doctor’s prescription.

If you seek to use muscle building steroids, make sure you identify first and decide if there’s really the necessity of using such. But it’s still better to build muscle naturally without taking any oral supplements and aids.

Anyway, if you really insist, then there’s no problem with that. What you need to look on now are those muscle building steroids that provide the speediest and best way of building muscle fast without getting the majority of side effects. Some of these drugs include testosterone and dianabol. Remember, steroids are like accelerants, they make muscle building easier as well more convenient for you in terms of time and effort. You even have the option of combining the varying type but it is also best and advisable to contact a medical expert or a physical conditioning trainer. They may be able to give the best advice possible.

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Building muscle is not a one-step process. There are certain things to keep in mind before you can call yourself a successful muscle builder. Most of the time people try hard to build muscle but to no avail. Without a decent and correct muscle building guide, it is unlikely for you to build muscle fast and easy!

One mistake most people get is that muscle building can be achieved in a short period of time. We cannot blame them because there are a lot of websites that offer a muscle building guide that seems to be more of a hoax. In order to have a good start in your dream of gaining that muscle, here are steps you can follow without any risks.

Any muscle building guide should start with the enhancement of strength and stamina. It is not right to directly go to lifting weights especially heavy ones if you do not have enough strength and stamina. Your body may very well be shocked if you suddenly force it to carry and lift something without any sort of stretching or warm up. After ensuring the development of strength and stamina, you can now start using lighter and free weights. These are the kinds of weight gadgets that would prepare your muscles for a gradual addition of pressure. Never try to use the main and heavier weights if you haven’t tried the lighter ones first. Then, evolve by increasing your weight capacity and use as barometer your own feeling. Try to absorb and feel if you really are progressing and do add some weight if you think you are. Aside from lifting weights, you can also perform compound exercises that’ll definitely help in developing certain types of muscle in one instance.

But always bear in mind that one important note in every muscle building guide is do not over train, sometimes, constant exercise without proper rest, water intake, and balanced diet may reverse the benefits of muscle building.

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Building muscle does not only involve pushing yourself to the maximum physical potential. You also have to consider things that do not include sweating and lifting weights; things such as good amount of rest, water, and of course, proper diet. When talking about muscle, diets for building muscle are as equally important as the training itself. This means when you work out for the hope of bodybuilding, you should never commit the mistake of eating the wrong variety of food and supplement. You have to strictly follow some diets for building muscle that’ll guarantee a more favorable muscle growth result.

Diets for building muscle are very much distinct from the usual foods we eat. A lot of energy and water is lost as you sweat and work your body out in maximum level that’s why a diet that is comprised of all the necessary nutrients and minerals are desperately needed in order to both replenish what the body loses and at the same time supply the vital needs of nutrients for muscle growth.

Adding more calories and protein in your diet is good. Calories are needed because they are always broken down as you sweat but be careful though because doing so without a consistent workout routine may lead to excess and dull weight accumulation. Another vital element is protein. Do not ever forget to put on some protein in your diet or perhaps settle for protein supplements. The reason why you need protein is that the same is the primary food of the muscle. The rationale is simple, if there is no protein, then there’s no muscle. Plus, ingesting lots of protein also leads to gaining additional glutamine, which in turn is also an essential contributor in muscle growth. And finally, don’t forget water since it comprises the majority part of our body. Every time you work out, a huge amount of water is lost so it’s wise to replace it by drinking as much as you can.

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Building muscle is in a big part about gym workouts and lifting weights. But not all people are accustomed to going to the gym and sweating it out. Nor is everyone fond of lifting those weights and paying out the cash to achieve their goals.  Which is why I want to talk about building muscle without weights!

The best way for building muscle without weights is body weight exercise. If you really want to come up with additional muscle but does not have enough funds to buy expensive weight lifting gadgets and instruments, don’t lose hope since there are basic body weight exercises that will meet your needs. The Pull up is a very effective exercise that builds and develops back and arm muscles. The mechanism of this particular exercise is basically about your arms and back carrying the entire weight of the body and pulling upwards creates pressure on the muscles as if you are lifting something. Aside from pull ups, you can also initiate simple push up. A push up lets you build some muscle in chest and shoulders. It is a traditional endurance exercise widely used by the military to train soldiers physically. And lastly, squats comprise another good way of improving muscle. It primarily helps you build leg muscles since the pressure or weight of the body is held by the legs.

In general, building muscle without weights is still possible but don’t expect to get the same results to that of doing routines in the gym and with weights. But body weight exercise is still a good way to start everything.

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Strong and muscled legs are as equally important as any muscle in our body. When you are engaged in sports or any physical activity, a burly set of legs is very vital for success. Many of most powerful and useful muscles in our body are located in the legs and thighs. They are capable of holding and carrying the entire weight of the rest of the body so endurance and firmness are very important characteristics these muscles must possess.

But muscle building legs routines are not easy and simple to perform. You have to get some knowledge and tips first so that you do it right. Since leg training and work outs are important, people should place emphasis on it. Muscle building legs exercise involves the development of both the thigh and hamstring. Both represent the front and back portion of the legs that need to be utilized every time we make a single move with our legs. So unlike triceps and biceps, both the thigh and hamstring should be equally and proportionally trained.

Perhaps the most important initial routine for the legs is squats. You cannot in any way start any other form of leg enhancement without doing the squats first. It is the epitome of leg muscle endurance and growth. Other relevant muscle building legs routines you need to know and start doing are leg press, leg curls, hamstring and calf exercise, and of course dumbbell squatting. Please put in mind that although these routines are pretty painful for the upper leg the first time you do it, it is perfectly normal. This means that your legs are responding quite well with the additional pressure put to them.
Also take note of the fact that burly legs and muscle correspond to each other and training both upper and lower body strength and muscles is best if you seek balance.

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Muscle building biceps routines are somehow simple and yet demanding physically. Building biceps is not a walk in the park. You have to make some sacrifices and perseverance in order to realize such objective. Muscle building biceps exercises are effective only if you do it right.

Just like any other muscle in the body, the first step in building bulkier muscle is to put on some weight and protein so that there is room for growth. Proper diet and sufficient water intake are also vital. But be careful though because we are not talking about putting excessive weight comprised of eating unnecessarily. Start your muscle building biceps routine on a rather light load. You lift some weights starting from lighter ones. As soon as you adapt to the weight, add up and lift heavier weights. Make sure you make gradual increases in weights in order to attain growth in the arms. The key here is you have to do as many sets of curls and lift as much weight as you can to get the results you want.

Workouts and exercise that help muscle building biceps usually include sets, probably, three with 6 reps each. But remember not to put too much weight that your body and arms can’t handle because overdoing the muscles may result to negative implications. The ideal interval is usually working out for twice or thrice a week. In this duration you are assured of improved biceps within a couple of months or so. The rationale behind this is the fact that every kind of muscle must be given a sufficient time to heal and rest. If you do curls and weights every day, the body starts to over train which in turn usually negates the growth you have waiting for.

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The shoulder is definitely a very important part of the body that needs muscle buildup if you plan to add some. It however requires some deep knowledge before engaging in muscle building shoulders routines so that you can come up with the kind of muscle you want. Earning the deserving growth of shoulder muscle is done through massive and consistent workout. The will to persist and allocate time and effort in the buildup is more than necessary.

Many people suddenly start a kind of shoulder training without even doing some consultations and research. The result is usually failure because they may either have over trained or have done the wrong routines. One key note to understand in muscle building shoulders routines is that you have to keep on adding some weight as you progress. This means that you can’t stick to the same weight capacity for a long period or the whole duration. If you don’t upgrade your weightlifting capacity, the growth of shoulder muscle becomes stagnant since it has adapted to the same weight you’ve given. It’s the same as saying that the muscle has become immune to the same weight that has actually become lighter and lighter by the day.

And also, it is more convenient as well as substantial to choose exercise routines that are compound. What this means is that do some shoulder and other muscle enhancement training programs that require you to use more than one type of muscle. The purpose of this is to guarantee that more muscles are being groomed and worked out in just one compound exercise regime. It’s obviously better than going through a certain routine that improves a single muscle only.

Thus, muscle building shoulders can be achieved by sticking to the basics: gradually lift heavier weights in the proper sequence and order.

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Muscle building is a popular trend these days that even teens are actually starting to have some weight training. Most teens are now attracting themselves to hard nose exercise in order to build muscle. They do this for reasons like gaining additional strength for activities like sports or perhaps to boast a more masculine look. Muscle building for teens is the best possible way to achieve all of these. Whatever the reason is, buildup of muscle is bottom line a great way of healthy living.

Since teenagers have a younger body and muscle tissue, it is much easier to guarantee a significant growth in just a small but consistent amount of time. However, there are many things to look upon before going through muscle building for teens.

First, teens who are first timers in weight training should start on light weights rather than surprising the body and muscles with a sudden heavy load. After that, learn to absorb a much heavier weight and do it gradually as the body incrementally adapts to the added weight training.

Second, as soon as you start building muscle, do not ever disregard the importance of warming up since it prepares your cardiovascular system for a sweaty and physical routine.

Then, repetition and constant training for a definite period of time are key to the success of muscle growth so make yourself available for muscle building in order to succeed. Another thing to note is that growing muscle should be for the whole body. It is better if you concentrate on building all types of muscle in order to have a balanced and fair physique. Avoid aiming at building only a certain muscle, for instance, in the arms and abs. As this will result in an uneven physique and promote injury.

Moreover, muscle building for teens is not only about lifting weights and doing routine exercises. It is only half the job. The other stuff you need to secure is  healthy eating habits. Make sure you eat well and drink a certain amount of water to replenish the vital liquids and minerals your body excretes as you sweat in out in the gym. The majority of our body is composed of water so it is obviously compulsory to take as much as water possible as well as mineral supplements because when a body builder dehydrates, he can start to lose a certain amount of muscle and growth and even more work will be required to  recover it.

Finally, turn to muscle building if you think its suits your lifestyle. There’s no downside of working the maximum out of your body as long as you know you can do it.

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You are about to build serious muscle and lose a huge amount of fat.

The holy grail of muscle building is to gain lean muscle mass but without adding any excess fat.  The following programs are the cream of the crop in muscle building terms and have been tried and tested by thousands of people INCLUDING ME.

I have ranked each program below and listed the pro and cons for you so that the guesswork is completely taken out of the picture.
Choose the one the suits you best and see results in days.

#1 Muscle Building Program

Permanent Muscle (Reuben Bajada)

This has fast become my favourite program as it is the most comprehensive guide of all the progra

ms I have tried, and is also backed with well known celebrities and real people that you can actually verify the results they have achieved.  You will be working hard with this program but you will also be making unbelievable gains and be ripped and built fast!

#2 Muscle Building Program

No-Nonsense Muscle Building (by Vince  Delmonte)

Vince Delmonte is the No. 1 Internet Muscle Builidng expert, and for good reason.  Vince provides a very straight-forward approach to building muscle and focuses on meeting muscle growth goals on a weekly basis.  His principles are really common sense and I gained several pounds of muscle on this program in weeks.

This program also offers a very comprehensive set of workouts (including video demonstrations) and meal plans that make doing the program very easy.  I particularly like the members forum that is included when you sign up.

#3 Muscle Building Program

Muscle Gaining Secrets (Jason Ferruggia)

This program lacks the finesse and design of some of the other programs, but what it lacks in style it more than makes up in content.  The book is very easy to read and Jason provides a unique set of workouts that when combined together really do build muscle fast.

Overall, the presentation is not great but the workouts are comprehensive as are the diet plans to match each person’s calorie needs.  The course is particularly suited to the beginner or those working from home as it has a section just for you!

#4 Muscle Building Program

Athlean-X

Of all the muscle building programs that I have tried, this is the one that got me the most ripped and toned.  The program is very comprehensive and offers two 90-day programs that allow you to continue working out with or without gym access.  The best part of this for me is that it decimates fat stores without using cardio.

This program also has the backing of Hollywood celebrities and top athletes which also adds credence to its claims.  For me the muscle mass gained was not as great as the other programs but did leave me with good quality lean muscle and less fat overall.

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Dire need for muscles!

If you want to start building muscle, you need to think that it’s like a life and death thing. Don’t just view it as a hobby or for fun because you will eventually stop when you think it isn’t fun anymore. Have a commitment to start, continue, and finish everything. I know it’s easier said than done but that’s how it is. If you can’t commit to a certain muscle building program, then you better think twice in pursuing that muscle dream of yours!

Muscle Building is Fun

Once you were bullied in school or in your neighborhood so you decide to build some muscle and beat the crap out of that dude. You build muscle because you want it, not just you need it. This means that you have to embrace the muscle building program as enjoyable as it can be because you may be spending an awful lot of time doing the same routines for months or even years. If you think it’s not fun. Why bother doing it? Muscle building tips always tell you to make every exercise routine a fun experience to become enough a reason to repeat over and over again.

Eat Right

Simple; if you spend almost half of the day working out and then tolerate heavy meals to reward oneself, then there’s no point of hoping to build muscle. Eat right and you’re on the right track.

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So how does it work? Simple; research what area of your muscle building program you are lacking and then find the best supplement available in order to compensate for what you lack. But remember supplements are intended to help speed up buildup of muscle and not but build muscle entirely. This means you still have to develop a steady workout regime first and make sure you are more than committed to following it. After that, you can combine the use of supplements to help things work faster.

Some of the more very best muscle building supplements are those that contain protein, glutamine, and creatine. Protein is mainly for muscle growth and is probably the main aid for muscle builders to grow additional muscle. Glutamine on the other hand helps in recovering lost muscle growth potential. Creatine finally is the mass contributor among the supplement contents. It provides additional mass for every muscle to have additional potential for growth.

Therefore, practically anyone can try and take some muscle building supplements in order to speed up the process of muscle growth. However, before you go and jump in then I recommend that you look to nature muscle building foods and diets as they do not have the side effects that supplements commonly have.  Realistically if you want to use supplements start with 90% protein and see how you go and work up.

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Tired of exposing yourself to heavy hours of exercise without a substantial result? Thinking of quitting? I’d like to tell you that you’re not alone. I bet fifty percent of people who go to the gym are not successful. It’s either they’re not sure what they are doing or probably just short of effort and commitment. Either way, it’s never worth the time in the gym if you just continually struggle with your workout regime.

First thing you need to ask yourself is: why am I in the gym? Do I simply need to be fit or should I want to build bigger muscle? These two options you have should determine your new outlook towards exercising. If you opt to just stay fit and sharp, then you don’t need to carry and lift weight and equipment. But if you do want to level up, then muscle building exercises is perhaps what you need.

When you decide you want to build muscle, you have to follow certain rules. First, never push yourself into hard consistent workout the first time you go to the gym. Settle on those stretching and simple routines first to set up your body for the ultimate muscle building exercises that will later follow.

Second, continue to rise to your physical potential. Your muscles will very quickly get used to the simple routines and as soon as you realize it, you can proceed to engaging in more complex exercises and combinations. Although it’s not good to force your body, it’s also not smart to just remain in simple routines, since you want to earn that coveted muscle growth. Muscle building exercises help you figure out how far you can go with your muscle buildup hopes. Right after that, you can elect to lift lighter weights and gradually shift to heavy ones. Check out my other muscle building tips to find the right routine for your body type and training needs.

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You want to build muscle and you do workouts for hours of your day. For months you seem to be quite confident you’re on the right track. But then after a lot of effort, your enthusiasm drains because you see you are getting nowhere. So you change routines, again and again.  But few look away from the gym and to the foods that they eat.  But for the muscle builder in you, there is a need to eat the right muscle building foods.

Don’t get used to eating without even knowing what they’re intended for. In order to build muscle successfully, muscle building foods are a must. But first let’s look at the overall base requirements:

First, don’t expect to add some muscle if you aren’t consuming enough protein. Protein is the building block of muscle tissue so you only have the chance to build muscles if you actually feed them with the right foundations. Don’t miss out on this because it is very vital to your success.

Carbohydrates on the other hand is just as vital as protein since the energy the body needs when sweating and working out comes mainly from foods rich in complex carbohydrates.  If you consume too little you will not have the energy to really push and make your muscles work – they will be tired before you even start!

More importantly however, is the body’s need for its most important component, which is water. With water, the body is secured from getting dehydrated since most of the liquid content in the body is flushed out through sweat when having consistent hard workouts.  This may seem like a small point but we are more than 65% water and the lack of hydration will stop nutrients from going to the right places and once again stunt growth.

On top of these three keys there is the need for muscle building foods that are likewise comprised of essential vitamins and supplement that aid in muscle growth. Stuff like glutamine and creatine help put essential muscles in fast pace growth. But just as importantly is a balance of vegetables and the superfoods!

Finally, to achieve success in muscle growth you need to intake the key muscle building foods like protein and carbohydrates but coupled with other quality foods and a good consistent workout. That’s basically the perfect combination for muscle success.

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Why?

Because your muscles need certain proteins and acids to build muscle.

So the first thing to do is to ensure they are being fed.  Regardless of what you are eating if you are going for mass then I reccomend that you eat 6 times a day and eat more than before.  Then a couple of weeks in re-assess the quantities.  If you are putting on too much fat then you may need to decrease the amount or if you are not getting stronger and your workout is hard then you may need to eat more!

The second element is what to eat.  For more information on this go to the post on muscle building foods, or check out future posts for diet plans.

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Depending upon your ultimate goal, a high intensity workout is a perfect way to cut through excess fat and to gain lean muscle at the same time.  There are a number of ways to add intensity to your workout but the best way is through interval training.

Interval training is like putting your usual muscle building workouts on speed and is done by lowering the amount of weight that you are lifting and heightening the amount of repititions that you do. On top of this you will also want to lower the rest breaks that you take between exercises and to rotate your workout from upper body to lower body to give each muscle group a break.

Here is a sample high intensity workout:

Bench press, leg curl, Pull down, leg extension, bicep curls, squats and triceps.  Perform 20 repititions of each exercise before taking a 30 second break.  Then do 20 repititions of the next exercise in the circuit.  Once complete have a 2 minute rest and then do it two more times.

This high intensity workout will get your metabolism firing big time and still build muscle.  Double win!

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Overall I would start out with one of our usual muscle building programs but with lighter weights and higher reps.  Then as you progress, up the number of repetitions and sets or decrease your rest time.  Do this on a regular basis and only increase the weight after changing these variables.

The benefit of this methodology is that you will be adding lean muscle as well as keeping everything toned.

On top of this muscle building for teens requires a good muscle building diet that increases the level of protein available for your muscles to synthesize and use for growth.  If you are unsure then look out for the muscle building supplements for teens that are now available on the market.

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However, the biceps are also one of the hardest muscles to build.  This is because the average person is training them incorrectly.  Usually this is simply trainingdoing the same biceps training over and again with the same inefficient technique, or hitting them just to hard too often leaving no time to actually make any gains.

Whatever your reason for failure I want to introduce you to a way to increase biceps strength fast.  This technique is the chin-up.  Rather than the traditional curl that everyone uses (and rarely succeeds), this workout will increase biceps size by pushing them in a new unexpected way.

The chin up is also used for the back but to increase biceps with maximum results you should do the following:

Hold the bar with your hands facing in and close to your head and your legs hanging as straight down as possible.  Then lift your body up so that your head is just about level with the bar.  Contract your biceps and then hang still.  Do not lift your head up past the bar as this will take pressure off the biceps but just hold on for as long as you can.

Do this bicep training once a week and try to hold on longer each time.  Do this and you will be surprised by the massive increase biceps achieve.

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There are a number of ways to increase the size of your muscles and build huge biceps, but the most well known bicep blaster is the standing barbell curl.

The real benefit of this particular muscle building exercise is that it hits the majority of bicep muscle fibers in one go.  This compound exercise is also a bicep blaster because it allows you to use the heaviest weights and force your biceps to work hard.  If the weight resistance is too low then the upshot is basically that your biceps do not grow pure and simple.

They great thing is that the exercise is also quite easy to do:

1.  Grab a barbell in your hands with your palms face up, your shoulders back and your arms to your sides.

2.  Curl the weight up towards your chest.  At the top of the movement tense your biceps for a moment and then slowly return the weight to the starting position.  However, note that while the weight is going back to the start you should still retain some of the tension in your biceps.  Do not let them slack off.  Finally, be sure as to keep your back completely straight so that you do not ease the load on them.

This bicep blaster is just that so work hard and you will build huge biceps in record time.  For another of my alternative bicep blaster exercises see my post on how to increase bicep size fast.

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When working these muscles however you need to understand a couple of key points to ensure that the bicep and tricep workout you end up with is not just wasting your time.  Here are my 4 keys to build huge biceps and triceps:

1. The number one bicep and tricep workout rule is to not over-train these muscles.  As these muscles are incorporated into many other muscle building exercises they are actually already getting a good workout.  Adding more specific exercises 5 times a week will just ensure that they have no time to rest and therefore will not grow.
2. The second bicep and tricep workout rule is to work the muscles at different times to help avoid problems from the first rule.  In other words, try to match up your chest and biceps together on one day and your triceps and back on another.  These exercises already hit the same muscles and therefore give the biceps and triceps time to rest in-between.
3. Eat to increase.  You need to have enough energy and protein for your arms to grow.  If you find that you are not getting bigger and growing in strength and/or size then you need to simply eat more.
4. Make sure you are always adding weight or repetitions to each bicep and tricep workout.  If you are not improving then your muscles are not being pushed hard enough to grow each time.

If you make sure you follow these steps for tricep and biceps training then you will start to build huge biceps and triceps in no time at all.  For a complete body view check out our muscle building tips.

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Let's look at the top most common problems with biceps workouts before I offer a program to take your biceps to a whole new level.

1. When it comes to a biceps workout more is not always better.

Your objective for each biceps workout should be to simply improve upon your last workout.  Once this has been achieved by adding weight or number of reps, then you need to move onto the next exercise.  Not keep pushing the muscle endlessly.

I know this is hard to accept, but the pumped up feel will fade while a good workout will continue.  The long and short is that you need to overload your muscles to grow and then move on.

3. Overdoing the biceps workout at the expense of other muscles

Some of the biggest guys rarely even work their arms because they are focusing on their chest, shoulders and back.  Each of these exercises will work your arms in conjunction and will grow as well due to the workload they are under.  On the other hand if you emphasize just the biceps then they will be too tired to support your other workouts and they will not be as effective.

4. Performing the same biceps workout every time

The main muscle building exercises that we do for our muscles is always the dumbell and barbell curls.  They are compound biceps workouts that pack a real punch.  But if you are not increasing your weights from week to week then you need to use other biceps workouts to work your muscles from different angles and keep them guessing.

Finally, for maximum benefit in your biceps workout make sure the work that you do do on your arms is with your full intensity.

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1.  Rest - you need to get at least 6-8 hours of sleep a night as it is during this sleep time that you produce the most testosterone.

2. Lower Stress - When you stress out your body produces a hormone called cortisol that effectively closes down your testosterone production.

3.Eat healthy fats - Contradictory to common belief fat can be good.  It is the saturated fats you need to avoid.  But you will increase testosterone naturally if you maintain 20%-30% of all calories as healthy fats - try nuts, olives, and fish like salmon.

4.  Get stimulated - This is actually a fun one.  A lot of research shows that being sexually active or even just erotically charged can increase the amount of testosterone dramatically.  So get at it!

Please let me know if you would like more information on how to increase testosterone naturally and I will expand on this list and go into more details.  Click for more muscle building tips.

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This can be done in a number of ways:

1. Pyramid your workout - Basically you increase bench press weight and lower the number of repititions or vice versa.  This pushes your muscles to their actual limit.

2.  Increase repititions - Another benching technique is to do the usual bench press workout for the first couple of sets and then on the final set decrease the weight dramatically and do up to forty repititions.

3. Work the smaller muscles - do isolation muscle building exercises to increase your bench press weight further by strengthening these muscles which in turn help to train the larger muscle.  Quite often people fail to lift due to these muscles failing rather than the actual pectoral muscles.

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Most of us start off okay, but when the weight starts to really build it is very easy to start cheating just slightly and to let go of proper benching techniques as we are then able to lift more weight.  Unfortunately this extra weight might look impressive but it ain't doing nothing for your muscle growth!

So here it is straight and simple.  For proper benching techniques do the following:

Benching Techniques #1 - Positioning

The first point is all about stability and putting your body into a position that can hold the maximum weight.  Lie on the bench with your back and your butt placed firmly on the bench.  Your feet also need to be set firmly on the floor and close to the end of the bench to provide extra support and stability.  Bring your shoulder blades closer together and push your chest out as well as this expands the chest cavity and keeps your back pressed into the bench.

Benching Techniques #2 -  Hand Placement

Where you place your hands on the bar has a massive impact on your ability to lift the weight.  A close grip will rely quite heavily on your triceps whilst a wide grip uses the shoulders and biceps on a higher level.  The key here is to do two things.  In the first instance find the grip that suits you and enables the best push.  Secondly work the supporting muscles so that they are able to hold more weight themselves as it is these muscles that usually fail first - not your chest.  Hence why so many people with bad benching techniques never grow their chest.

Benching Techniques #1 -  Grip

To get the most lift out of your muscles you need to hold the bar firmly and low in the hand.  This puts the weight directly over the arm as it pushes up and give you more control as well as stability and strength.

More benching techniques will be available in a further post.  Also check out the site for more muscle building tips.

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However these charts are aimed at a set average person and fortunately for us that does not include most of us.  So unless you are of average height, weight and build and have a good level of weight lifting experience then I encourage you to ditch the benching charts and find out your maximum repitition weight this way:

Perform a bench press so that you are only just able to complete 10 repititions using correct form.  Once you have this right and noted the weight down you just need to do some calculations.  The 10 rep weight is approximately 70% of your maximum benching weight so if you add another 30% to the current weight you will reach your maximum.  Please remember however that as with benching charts nothing is completely exact so I recommend starting a little bit lower than the expected lift.  Then if you feel you can do more then next time push it up a little, and then a little more each time.  This will keep you from injury as well as progressing your continual muscle growth.

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Lifting free weights is not something that every person wants or can do, and as such I have created a weight machines routine that will help you to achieve your goals using machines only.  However, before setting out think through the advantages and disadvantages as there are a few of each when using the weight machines for your routine.

Weight Machines Routine Benefits

1.  You can lift more weight than usual as you do not need to use supporting muscles for balance or hold.

2.  You can use the weight machines without the need for a spotter or gym buddy which means you can also push yourself to the maximum without having to stop so you can cradle the weight.

3. They are usually easier on joints and can be useful for those with injuries.

4.  You can move between weights very quickly as there is no time needed to change the weights on and off the bar.

Weight Machines Routine Disadvantages

1.  The motion in the weight is a lot more restricted in these exercises so you do not get the advantages that a dumbell would give when lifting.

2.  You do not need to use your supporting or stabilising muscles to support the weight.  This has a negative impact in two ways.  The first is that your abdominals do not get the workout they usually would as they often support your body more than you realise.  The second is that in most muscle building exercises the weight is balanced by smaller muscles around the key muscle mass targeted.  These do not get worked and therefore do not develop.  This can be bad if taken to excess as they will be unable to properly support the larger muscle you have built.

Depending on your reason for using the weight machines routine you may also want to investigate my post on building muscle without weights.  Great muscle building exercises without needing to even see the inside of a gym.

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Usher via last.fm

The Usher Workout

Begin the workout with some static stretches to loosen up the muscles and prevent any injury.  This also increases flexibiliy which helps with his dance moves.

This is then followed up with an average of 30 minutes of cardio exercise.  This can be anything from running to cycling.

To build lean muscle mass the Usher workout recommends about an hour of body weight training performed in circuits or as supersets.  This type of routine will kepp your heart rate up, build muscle but also burn calories at the same time for a more toned appearance.

The famous abdominal muscles are then worked in a circuit as well but this time for only about 10 minutes, and finally the whole usher workout is completed with another set of stretches.  Remember not to fall into the trap of thinking the stretches are not important and missing them.  As with any program it is important that you complete the whole Usher workout and not just certain elements of it for fast and maximum gains.

Click for more muscle building exercises and top muscle building tips.

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The lesson is this, each and every workout push yourself to improve just a little bit.  This could mean that you do one more rep, add 2 kilograms of weight, or even reduce your rest period.  The improvement is not as important as the fact that you have made your muscles work just that little bit harder, forcing them to grow to meet the increasing demands of your body.

It's a simple lesson but one of the most important that you will ever learn.

This is one of five muscle building tips in the series so check them all out!

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The number 4 muscle building tip is about form, as the easiest way to destroy all of your hard work in the gym is to use improper technique.  It really does amaze me how many people I see in the gym doing exercises the wrong way.  Arched backs, unsafe grips and just general bad form mean that these people are only getting a small percentage of the benefits that they should be seeing.  This type of execution is also causing strained muscles and ligaments which results in less time to actually workout at all.  It is absolutely insane!  I mean seriously, it would be better to cut your workout in half and do it properly.

So what I want you to do is to make sure you are doing each muscle building exercise correctly.  If you aren't sure then watch a video on you tube or ask a trainer, whatever you do just make sure you get it right!

For some more great muscle building tips read on..

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The second point in this series of muscle building tips is to be truly committed.  When I started out muscle building I would try out a program and not see immediate results so I would try something else.  I found myself flitting from workout to workout without ever actually seeing the muscle gains that I longed to see.

To avoid this I encourage you to read up on the programs available to you and make sure that you understand exactly what equipment you will need, how to do the exercises and how much rest that will be needed.  By totally understanding the program and following it through you will be  eliminating a lot of potential excuses and can start to see the results you want to have.

Also make sure you follow my top 3 muscle building tips from start to finish and you will definitely see results and fast.

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In order to really get the most out of your body and to achieve a great physique fast then you really need to KNOW how your body works.  Are you aware of the perfect number of reps and sets, nutritional requirements and muscle building exercises to use?  If not, then you will struggle from the outset and find yourself flitting from program to program hoping that something will work.

To avoid this I urge you to learn as much as you can as you start out, read a book or churn through some quality websites.  Do this and you will understand what works and be able to take the required action.

Remember to also find yourself a program that you can stick to and follow from start to finish.  Doing this alone will give you amazing results.

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The reason is that they are just going through the motions, but if you don't want this to be you then you need to set yourself some muscle gaining and fat loss goals.  Give yourself something to work towards, and more importantly have something by which to measure your success!

Visualise it, write it down and measure yourself.  If you aren't making any progress then check out my other muscle building tips and find out why.

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The three main compound exercises are:

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The Squat

This exercise can work a total of 256 muscles in one go using the correct form.  What’s more, these muscles are some of the biggest in the body and as they are often underworked, you will lose fat gain musle fast!

Chest Press

Like the squat the chest press hits some major muscle groups including the pectorals, the triceps, biceps and shoulders in one movement when done correctly.  You can even change your grip along the bar to target certain muscles more intensely.

Pull-Ups

This exercise targets the back and biceps in a big way.  Start with an underhand grip to begin with and for more advanced movements try to change your grip to overhand or closer together.

Even doing these three quick muscle building exercises alone will result in some serious muscle mass, but if you are truly serious about building muscle, losing fat and gaining a killer body I recommend that you follow a full program and stick to it.

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Here are my top pectoral muscle building exercises and muscle building tips:

Bench Press

This is THE exercise of all exercises for your chest.  A straight compound exercise, this will work your pecs, shoulders, triceps and biceps in one shot depending on your grip.  To perform this exercise lay flat on a bench keeping your back, shoulders and buttock on the bench at all times.  Grab the barbell off the rack and lower til it hits directly onto your chest with your arms out to your sides (if the bar does not hit your chest directly then you need to reposition yourself).  Then lift the weight back up.  That is one rep.

Incline Bench Press

A good variation on this is also the incline bench press.  The chest is made up of two key areas and this exercise builds this area well.  Performed exactly the same way as the standard bench press except you will need to place the bench into a 45 degree incline.  You can also vary the exercise so that it brings in more of the other muscle groups like the triceps or biceps by changing the grip on the bar.  The standard approach is to hold the bar wide.  However if you bring your hands in you will focus more on the centre of the chest and also the triceps.

Dumbell Bench Press

The benefit of this exercise is that it works across the chest and has a more natural movement due to the dumbells.  To perform this exercise lie on a bench with your feet firmly on the floor and a weight in each hand.  When you lift the weights also bring them in so that they touch together at the top, and then lower back to the starting position.

You may think it odd that all three exercises are bench press related, but without a doubt these are the pectoral muscle building exercises that give results and do it fast!

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Bicep Curls

The most common of all arm exercises, the bicep curls all a full range of movement and works the bicep most effectively. To complete this exercise hold the weight with your palms facing away from you and your elbows tucked in by your sides.  Then lift the weight up toward your chest and then tense the muscle for a second.  Slowly return the weight back to the starting position.

For best results try to keep your elbows in the same position and your back straight.  If you cannot do this then the weight is too heavy.  Try to do 6-8 repetitions in 3 sets.  Oce you can do eight then move to a higher weight.

Hammer Curls

A variation on the tradition bicep curls, this bicep workout is performed the same way except with your palms inward so that they face your body.  By dong this slight change you will hit the sides of your bicep and also bring in your forearms as a secondary muscle benefit.

Incline and Preacher Curls

For this bicep building exercise you will need to sit on an incline bench at a 45 degree angle with the weights to your side. You will then lift the weight in the same way as you would for a bicep curl.  The benefit of this position is that it keeps your back out of the equation and uses a different part of the bicep.

For maximum benefit make sure you follow each of the following muscle building tips when performing these exercises:

1. Keep your back straight and lift the weight by focusing on the bicep as you lift
2. When you reach the top of the curl hold for a second before lowering
3. Biceps are partially worked in other exercises so hit them hard here with heavy weights (but so you are still able to keep form).
4. Do reps of 6-8 each time.

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Here are some muscle building tips for an excellent forearm workout:

Barbell Forearm Curl – Palm-up

To perform this forearm workout you will need to grab a barbell in your hands and then sit on the edge of a bench with your forearms lying on your knees.  Make sure you are holding the face with your palms facing up and that your wrists are just passed your knees.  You then simply raise the weight and lower it again concentrating on lifting your hands but keeping your wrist level.

Barbell Forearm Curl – Palm-down

The second forearm workout is virtually the same as the first except you need to grasp the bar in an overhand grip instead.  This works a different part of the forearm and is harder.

Reverse Biceps Curl

For this forearm workout you will need an EZ-bar and get into position as if you were about to perform a bicep curl.  The only difference here is that you grasp the bar in an overhand grip and bring the back of your hands up to your chest rather than your palms.

The Zottman Curl

This is another bicep variation exercise that is quite popular as it brings in two exercises into one.  Basically you want to perform a standard bicep curl using dumbbells, however when you bring the weights back down you will need to turn the weight so that your hand in over the weight.  This will work your forearms as the weight is lowered.  This is my favourite and best forearm workout.

In general I would recommend doing no more than two of these forearm workouts in any one session and to keep the weights lighter at the outset to avoid injury.  Get into it!

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To learn more from Vince and get your own perfect physique click here.

Your three muscle building tips for today:

Hit your muscles properly and do every single rep like it was your last. This will ensure you are really pushing your muscles to actually start growing.

Follow your program to the letter. If it says do 10 reps do 10, if it says rest for 30 seconds then do it. If you second guess your own program then you will blame any lack of results on it being a dud while it may have just been you that was cheating.

If possible, train without someone bigger than you are. Mentally this will provide a stimulus to want to get there yourself and aim to match that person that you aspire to be like.

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Well if this is you then this post on building muscle without weights is just for you. Building muscles does not have to be all about weights. Using your own body weight and by keeping your body guessing, you can gain muscle fast in almost any location.

The key to this however is to focus your efforts on compound exercises which will hit multiple muscle groups at once. The best exercises are:

Push Up Styles
This very cliche muscle building exercise will help you to achieve the barrell chest look. For best results you can add weight to the push by raising your feet on a chair or else increasing the number of repititions.

Pull Up/Chin Up
Depending on the grip you choose this exercise will your biceps, forearms and also back. This does require a bar of some sort but is well worth it.

Squats
The squat will work most of your legs in one single swoop and do it fast. Try adding some calf raises to focus on the calves which have not taken the punishment.

Chair Dips
The dips will work on your triceps. Keep your arms close to your sides during the whole process.

Abdominals
There are a large range of exercises here. I like the traditional crunch, leg raise and the plank. Any will do - just make sure you do them.

The thing to remember with these exercises is that to start building muscle without weights you will need to push your muscles to grow in alternative ways. This means increasing the number of repititions or adding weight using the things around you. Even some cans of soup can be used as weights if required (or for push ups a friend on your back).

If you would like to see some full training routines then click here.

Push ups - works your chest in a big way but also brings in your arms and shoulders as an extra benefit. Also by changing the position of your hands you can also put more emphasis on a particular muscle group.

Squats - works your legs and butt. The question is how low can you go?

Chin ups - This works your back and biceps mainly depending on the grip. Lifting with the back hand grip will also touch on the forearms which are often missed. You will need to find a good beam or bar for this one. ALternatively you can do bent over rows and grab some ruck sacks for a weight.

Dips - works your triceps for really big arms. Just use two chairs for support.

Crunches - works your abdominals and can be done basically anywhere.

To deal with the second part of the equation you need to work out your routine so that you change the routine every couple of weeks. Start by gradually increasing the number of repetitions and sets that you are doing. Remember that if your muscles are not stretched then they will not need to grow. Secondly, change the grip, stance or position of the muscle building exercise that you are trying to complete. This will bring into play a different set of muscles, or simply work the existing ones harder. These new muscles which only played a small part before will soon be screaming and you will be building muscle without weights even required!

This is however just a small sample. If you would like to really begin building muscle fast without weights, then start today!

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For years I was training week in and week out using the same set of weights.  I was dedicated to the gym and went often but a year would go by and I was still benching the same and my muscle building was going no-where.  So I did some research and found the program by Vince Delmonte.  He took me through how to build muscle fast in five easy steps and I was transformed.

I started to put more focus into what I was doing and recording the stats regularly, and then started adding weight, or if not then just one more rep.  These were only small changes but I really did start to build muscle fast.

For motivation I set myself a goal of 5% increase in strength each fortnight.  This meant that in six months I would be lifting twice as much as when I started out.  I actually had to up my goals because I did this in less so was pumped!

So there you go, simple but incredibly effective.  For information on the program I used then check out the program program here.

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The benefit in this is that the user is not limited by the strength of their grip or hands.  Quite often for heavy weights it will be the hands that give out and not the muscles, thus rendering the exercise less effective.  The weight lifting straps are particularly advantageous for muscle building exercises like the deadlift and shrugs.

The downside is that the straps put extra pressure on your bones and have been known to decrease the grip strength which in turn means the weight lifting straps are needed more.  The other disadvantage is that other muscles such as the forearms are used less with the straps and therefore lose the benefit that lifting without the straps would provide.

If you wish to use the straps then please follow all instructions carefully and use only as required.

For those of your who want to achieve maximum muscle mass without the need for weight lifting straps or gadgets then check out my favourite workout plan.  Killer results you will love.

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Dumbell Pullover Steps

Lie on a bench side on so that just your shoulder blades are resting on the bench with your knees bend 90 degrees and stomach tight and flat.

Hold a dumbbell in both hands directly above your head with arms straight, and then slowly lower the dumbbell backwards with your arms kept straight the whole time.  Go as far as the level of the bench and then slowly raise the dumbbell back to the starting position above your head.  This is one rep.

Extra muscle building tips:

• For correct dumbbell pullover form do not overextend yourself by moving the dumbbell further forward or back as this will only cause injury.
• Concentrate on breathing out while lowering the weight and breathing in while lifting the dumbbell back into the starting position.
• To hold the dumbell, place your hands in a triangle formation by placing your hands below the uppermost weight.

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Yes this may sound counter-intuitive.  It did for me. But then what did I have to lose?  I had tried working out twice a day and extending my workouts to over an hour to no avail.  So did it work?  YES!!!  Plus it meant less time in the gym for more gain.

So how do you do it?  Simple, just reduce the amount of rest time that you take between sets and reps and increase your weights.  The idea is to use your muscle strength to lift more in a short period of time rather than less in a longer period.  Your muscles will get a similar workout, but with this method you will be pushing your muscles harder.  This alone will grow muscle fast.

Another benefit of this approach is that you will also bring in a cardio effect on your muscles and lose fat as your heart rate will increase and your overall fitness level will improve.

This will be hard work but you will not be disappointed.

For more muscle building tips and the exact workouts I used check out this link.

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In order to do this properly your number one exercise has to be the shrugs.  To perform this exercise properly you will need to stand with a straight back and a dumbbell in each hand.  You will then lower the weights slightly and let your shoulders fall before squeezing your shoulders together in an upward motion.  Hold for a second and then release slowly.  Be sure not to roll your shoulders.

The second traps workout that I would suggest is that of upright rows.  In order to do this exercise you should stand with feet shoulder width apart and a barbell held in a close grip in front of you.  Raise the bar up to just below your chin, hold for a second and then release slowly back into the original position while stretching your neck upward.  Repeat.

This traps workout can compliment almost any muscle group exercise, but works best with the shoulders and back exercises.  Just see what works best for you.

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From all accounts you will be increasing your maximum weights by up to 50% in about 3-5 weeks!  The most important part of this type of training however is safety.  Due to the size of weight required, all static contraction training exercises should be performed using a smith machine, power rack or press with safety catches applied.  This is imperative.

If you would like to give it a go then follow these steps.

1. Complete the static contraction training once a week for a month
2. Start with a weight that is approximately 50% higher than your usual weight
3. Push the weight off by about an inch to two inches
4. Hold the weight completely steady for 5-10 seconds (do not lock your joints)
5. Each week increase the weight by at least 10% (you should not be able to hold out longer than 10 seconds)

The best exercises to use for static contraction training are the large compound muscle exercises such as bench press or leg press, but you can use others as suitable.  Just be sure to check the safety is always set.

Push yourself hard and start seeing incredible results.

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As a healthy substitute - mainly used in a milk type form, soy is often used for those that are lactose intolerant and also for those wanting a meat alternative.

Weight loss – The low GI attributes have helped the consumer to avoid sugar spikes and to feel fuller for longer.  More importantly, studies have also shown that soy increases metabolism and actually works to deplete your fat stores.

Muscle Building – a soy protein shake added to a body builders diet will provide a huge protein intake that will help to repair muscles after a workout, and the low fat and carbohydrates stops the muscle from being hidden by fat store.

Soy protein can be taken in numerous forms that are derived from the original soy bean.  However my favourite is to add soy milk to a protein shake for a double punch, or alternatively to buy soy protein shake mix in of itself.

Give it a try and you won’t regret it.

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So I tell you now, the best arm muscle building exercises that you can use are those that hit your biceps, triceps and forearms. Each of these plays an important part in creating solid arms that are balanced and beautiful.

The good news is that this is not that difficult to achieve as your arm muscles are constantly being used for other exercises in your muscle building program, and as such only really need to be worked directly once or twice a week! Any more than this and your arm muscle building exercises will be wasted due to a lack of recovery time.

So what are the best arm building exercises to do?

The Biceps
• Barbell Curls
• Concentration Curls
• Preach Curls
• Hammer Curls

The Triceps
• Tricep Extension
• Tricep Kickbacks
• Skull Crushers

The Forearms
• Wrist curls – Palms up
• Wrist curls – Palms down

Remember that your arms do not need a lot of stimulation to grow when you are working large muscles like chest and back as well, so limit your arm muscle building exercises to once or twice a week at maximum intensity and then watch them get ripped.

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So what are the best leg exercises for building muscle?  Compound exercises.  As with the upper body, compound exercises are king and will provide the stimulation that your legs need to start to grow.

The best of these are:

Squats - The squat is by far and away the best leg exercises for building muscle as it works multiple muscle fibers in a single move.  You will hit your hamstrings, things and glutes in a single rep.

Calf Raises - A simple enough exercise, but requires some heavy weights to really push them to grow.  Make sure you are able to lift and lower your heel on this exercise and really pumped up the weights for maximum intensity.

Deadlift -  Focusing on the back of your legs, the deadlift will add muscle and tone.  A great variation is to do a straight leg deadlift.  However move up to this slowly to protect your back.

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The main reasons for incorporating a triceps workout into your usual routine are twofold:

1.  The biceps are made up of two muscles and the triceps three, meaning that there are more muscles to grow and fill out your sleeves with the triceps.

2.  The triceps are often underworked and as such will take less work and time to see huge results.

So what it the most effective triceps workout?

First and foremost, the most effective workout will include at least three different tricep exercises.   As there are three muscles within the triceps you need to ensure that you target each of these so that all three are pushed.

Secondly, I like to include a triceps workout immediately following my back exercises as the triceps have already been warmed up and pushed indirectly during these exercises.

Thirdly, to increase your gains further,  you can extend your triceps workout by changing the way other muscle-focused exercises are performed.  Use a closer grip when performing exercises like the bench press or pull-down and this will activate the triceps in a larger way.

My recommended triceps workout exercises to gain muscle quickly are:

Triceps Extension

Over-head triceps extension

Skull Crusher

Triceps Dips

Triceps Push ups

More details on how to perform each of these exercises can be found in later posts.

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So how do you achieve gain muscle and lose fat at the same time?

The first step is to introduce a high protein and low carbohydrate diet.  This will provide your body with the slow burning fuel it needs to gain muscle lose fat.  Your body will feed off the protein for muscle growth and the lack of carbohydrates will force the body to eat fat stores.

The second step to gain muscle lose fat is to follow a high intensity workout plan.  In general I like to do this in two phases.  The first is to include compound exercises using low repetitions and heavy weights.  This will push your body to gain muscle quickly.  As muscle burns more calories at rest than fat, your body will need more calories in a day just to stay the same so if your calorie intake remains constant then you will start to gain muscle lose fat naturally!

The second phase is to move into interval training for a high fat burning phase for definition.  Still using weights but with higher repitions and lower weights, you will need to decrease your rest periods to approximately 30 seconds.  This will create a cardio style workout that is still working your muscles hard.  As such you will burn a higher level of fat and also define your muscles.  Another win for the gain muscle lose fat team!

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Prior to a workout

Your muscles need to be fed between 30 minutes - 2 hours prior to a strength building workout to ensure you have the ready energy to really push your muscles.  In this situation you will want to stock up on a supplement that provides a good level of protein and carbohydrates but not fat.  Whole foods are ideal in this instance rather than supplements.

Post Workout

After a workout your body needs energy to help heal your muscles and it needs it fast.  This is really the time when supplements really come into their own.  The reason for this is that your body need a fast release of protein and carbohydrates, but both of these can take your body a long time to process.  As such a quick realease powder is vital.

I would also like to point out that unlike much advice, you need to stock your body with more than just protein.  At the end of your workout your body needs energy and if there is an insufficient amount in your bloodstream it will start to take it from your muscles.  Ergo your body is eating away the very thing you are trying to build up.  This simple point has revolutionised some of my friends workouts and seen a failure to grow into a rapid muscle development.

Throughout the Day

In general I will always choose whole foods over supplements for daily dietary needs, however I am also an advocate of eating small meals throughout the day.  This can be very difficult at work or play so I encourage you to find a good set of bars that you can snack on as and when you need them.  Chuck them in your bag in case you can't get a meal.

In short, the best muscle building supplement is dependant on your bodies needs and what you are hoping to achieve.  Try to eat fresh nutritious food as your first point of call with the supplements being just that - supplemental to your usual diet.

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Here are my top muscle building tips for diet:

Eat regularly

It may sound like a basic principle, but in order for your muscles to grow then they need the right nutrition and they need a lot of it.  Ideally you will eat every 3-4 hours as this will keep your metabolism high to burn fat, while also providing the protein and carbohydrates that you need to repair your muscles.

Drink Plenty of Water

Our bodies consist mainly of water and as such it operates most efficiently when we are fully hydrated.  When training I recommend drinking 8-10 glasses of water a day.  This may seem steep but is very important.  The easiest way to do this is to carry a water bottle with you.  If it is there you will naturally drink it throughout the day and the ten glasses will be a cinch.

Combine Foods

Of all the best muscle building foods protein is king.  It provides the bulding blocks of muscle repair.  However what is often neglected is that carbohydrates are the vessels that get the protein to where it is needed most.  Taking protein by itself will be beneficial, but for true success then you want to combine the two – particularly straight after a training session.

Eat quality muscle building foods

Some of my friends have started body building and seen it as a free pass to eat whatever they want.  Yes, they are feeding their muscles and they will often add weight faster then everyone else, but at the same time they were packing on the fat so all definition went out the door.  So while you can eat a LOT more food you will want to make sure it is the right types.  My pick of the bunch are below:

Lean Protein

This includes all types such as chicken and fish.  I also recommend the use of whey protein powder as it is a perfectly balanced source of protein that provides much of what your body needs.

Milk

Milk is packed with protein and vitamins and is an excellent additive to a protein shake.  Yes, there are fats by go the skimmed version and you will get the best combination of lean power.

Seeds and Nuts

These are a super food as pack a punch of vitamins, minerals and protein in a snack size portion.  These are perfect for people on the go.  They also provide good fats that your body needs.  Remember fat is not your enemy.

Eggs

Probably the number one whole food for a muscle building diet, eggs provide a killer portion of protein in every shell.  These do however include a lot of cholesterol which can be good for testosterone production but only in suitable amounts.  As such the best way forward is to consume egg whites with only a few full eggs.

Good Fats

Contradictory to popular belief, fat is actually good for you.  The key is to eat the right type of natural fats that are found in many fish, olive oil, nuts and avocados.

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What might shock you though is that the number one requirement for muscle growth is NOT how much weight you can lift, but the amount of calories that you intake on a daily basis.  You can have the best routine available, a personal trainer to push you and all the time in the world, but if you are not eating enough nutrients to feed your muscles then you will make very little gains, if any at all.

The second key element is to push your muscles fibres and never letting them get comfortable.  Many guys that I have known go to the gym regularly and do the same routine with the same weight over and again but then complain about a lack of growth.  But what they are missing is that the reason they fail is that their muscles are simply not challenged enough.  To really start building real muscle you need to be increasing the weight you lift, the number of reps or the number of sets on a regular basis.  Push them until your muscles are exhausted and ensure that your muscles need to work increasingly harder.

The third part of this is to work your muscle fibres in different ways so that different muscle joints and parts of the muscle are worked.  By diversifying your workouts you will stop your muscles from stagnating and growth will be inevitable.  I like to cycle my workouts so that I change my routine every 4-6 weeks.  This might mean that I change from a barbell bench press to an incline dumbbell press.  Similar exercises but slight changes that push my growth to the next level.  If I can do it so can you.

Do all three steps and watch your muscle grow and grow.

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Muscle Building Exercises - Compound

So let's go back to the basics..

Compound Exercises. These exercises use free weights, are simple to perform and target a large group of muscles in each exercise variation.  Some you will know and others will be new to you, but either way they are your best bet to building muscle fast.

The key to compound exercises successful is that they allow you to use a full range of motion and target multiple muscles at one time, thereby reducing the time that you need to spend in the gym.  You can thenwork harder on a smaller set of exercises for bigger gains.

Also, the more muscles that you work in a session, the larger the impact on your metabolic rate and thereby the more fat you can burn in conjunction.  Double win!

The question is then which compound exercises should you use?  For myself I use the list of compound exercises below and then cycle them so that my muscles are challenged in different ways.

I also use heavy weights and push yourself to failure for best results, and keep adding reps or weight as needed to ensure your muscles are really pushed.

For those muscles that are not pushed enough during the main compound exercises I will also add a couple of isolation exercises to focus on these areas.  Remember that these should only be add-ons and not the main deal.

The best compound muscle building exercises are:

Deadlift

Pushups- weighted feet elevated

Clean and Press

Bent Over Row

Squats

Bench Press

Pull-Ups

I will be spending some time outlining how to do these exercises in future posts.  For those of you that want to get the ultimate workout in quick time then I also recommend the program below.  Incredible results.

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For myself I continually tried to lose fat and gain muscle without ever really achieving either. It was only when I really decided to focus on my muscle gain that I discovered that with an increase of muscle that I naturally burnt more fat and as such my physique improved in muscle mass while also losing fat. Score!

Here are my top muscle building tips:

- Take time to rest

Your muscles only grow when they are pushed beyond their normal scope. This creates tiny tears in your muscles. When they begin to repair themselves they will grow larger to cope with future stress more easily. However this will only occur if your muscles are given adequate time to heal. If you start pushing your muscles again too early then you will short circuit the repair phase and waste any potential gains.

- Use Compound Exercises

One of the only areas of fitness that experts seem to agree on is that the best way to build muscle is to us compound exercises such as dead-lifts, bench presses and rows. These are excellent for muscle growth as they use more muscle groups at once. For the best results these need to be performed with heavier weights on lower repetitions.

- Push Yourself

The key to building muscle is to continually push yourself harder on a continual basis. If you use the same weights, same sets and same reps each time then your muscles will get used to the strain and stop growing. So make your muscles work.

- Adaptation

If you are anything like me then you have your favourite exercises that you always want to do. The problem is that if you always do this you will only be using a small set of your muscles. Your body is packed with muscle in many forms and the best way to achieve maximum growth is to change your workout regularly so that your body is always pushed and never gets a chance to stop building.

- Muscle Building Foods

Your success or failure will rely heavily on ensuring that you feed your muscles appropriately. To gain lean muscle then you will need to up your levels of protein and for best results eat more regularly throughout the day.

For more muscle building tips check out our top posts.

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