Stop The Madness Learn How To Build Muscle Mass
Guys ask me all the time how they can gain muscle fast when they see that at only 18 years old I am getting ripped. I gained muscle mass quickly and went from super thin to muscular in a pretty short amount of time. I didn’t get muscular overnight but I did put in the effort and my results were awesome. Following a simple bodybuilding diet and program allowed me to make some incredible gains. I’ll give you a sample of a routine that I did that helped me to increase my muscle mass.
This is important to note, you need to eat properly to gain muscle mass. It’s important to stop eating the junk food and drinking the soda. That was one of my weaknesses. It was a lot easier to go to McDonald’s and get a burger and fries than it was to make a healthy meal. What I found was easy for me was to stock up on the tuna fish.
To make it taste good you have to be creative because you don’t want to dread it. Tuna has a ton of protein but be careful because your body can only use about 35 grams of protein at any one time. Do yourself a favor and limit yourself to one can. Anything else will just be thrown down the toilet. Try to also eat 5 to 6 small meals a day instead of three large ones. You have to add the right mix of fats, carbohydrates and protein. This is what you need to do at the start to increase muscle mass. Eat more than you burn but not enough to make you fat.
Increase Size
You have to lift heavier if you are going to increase muscle size quickly. This is the most important thing you can do for a quick muscle gain. Your goal is to increase muscle size and to do this you have to stop doing so many sets and reps.
Here is what you can do to build muscle mass when you are just beginning.
All the following exercises should follow the same amount of reps and sets. The first set that you do will be your warm up set. You have to get the blood flowing so you don’t set yourself back with a stupid injury. If you find you aren’t warmed up with just one set then do another one till you are warmed up. For the remainder of your sets make sure that the final rep is almost to failure, the point where you can’t lift the weight without help. In the beginning you will only be doing one exercise per body part. After four weeks you can begin to increase this. You will gain muscle fast by being consistent.
Set And Reps
Six Sets: Reps; 15, 15, 12, 10, 8, 6.
Monday: Barbell Bench Press
Tuesday: Bent Leg Deadlifts
Wednesday: Front Squats
Thursday: Military Press
Friday: Sprints
That’s all you need to do for the first four weeks. You don’t need to do any arm workouts in the beginning. Work out the large muscles first and then you can add some exercises for the smaller muscle groups.
Don’t overtrain if you want to increase your size. The biggest mistake I see new lifters doing is over training the smaller muscle groups like the triceps and biceps. Just doing these basic compound exercises you will get more than enough of a workout.
If you follow this easy muscle building program you will gain muscle mass.
You can take that to the bank!!!
Muscle Building Diet - What Should You Be Eating?
When it comes to building muscle and weight lifting, there are all sorts of dietary advice or recipes, some are good and some are very poor. So what is correct when it comes to the right nutrition for muscle building?
One issue is the benefits of vitamin C as part of a muscle building program. Then, there follows the amount of protein intake an athlete requires in order to maximise muscle growth. All these and more are currently the subject of heated debates in the sports world.
Today, a common theory in the world of bodybuilding is that you should not rely too heavily on protein, as too much can prove harmful to your health and as a result will not lead to a huge increase in your muscle mass. A balanced daily intake of protein and carbohydrates consists of one hundred grams of proteins per body kilo; adjustments may be operated when it is the case. Even during periods when you reduce the intensity of your body building workouts, your healthy nutrition diet shoud still be followed to maintain the quantity of nutirents and vitamins in your body.
The best such supplements to be included in your diet include hemp seeds oil, albumin and globulin proteins, all combined with natural fruit juices.
You are well advised to stick to natural supplements for sure.The problem with steroids is that they can have truly devastating longer term effects on your body and health, so they are definitely to be avoided.
Natural methods and natural foods should always be relied on for building muscle healthily. You don’t need steroids to build muscle mass. If you would like to learn more about the best ways to build muscle mass quickly, simply click on the link to find a ton of natural advice and tips.
Muscle Building In A Rush – week 2 (Workout Program For Building Muscle)
Who Else Wants My Muscle Building Workout Program?
Visit http://www.VinceDelMonteWorkout.com
“Muscle Building In A Rush” Week 2
1a: Incline Chest Press (4 reps)
1b: Back Squat (4 reps)
1c: One Arm Row (4 reps)
Perform 4 reps for each set (1a, 1b, 1c)
without taking a break in between sets.
Repeat for a total of 8 rounds.
Grab your muscle building workout program now at
http://www.VinceDelMonteWorkout.com
NOW is the time to arm yourself with the weapons you need to
* Create unbelievable muscle mass!
* Command more respect!
* Make everyone’s head turn when you enter a room!
* No more wasting time, and energy on trial and error.
* No more making mistakes in the gym.
* And no more surfing the Internet for the “latest and greatest” routine.
Your Muscle Building Workout Program is waiting for you at
http://www.VinceDelMonteWorkout.com
Duration : 0:4:16
Muscle Building and The Importance of Rest
The main four things we need to survive and to live healthly are oxygen, water, food and then sleep. Those four things that we need are in order of how we need them and how importnant they are. Sleep may be at the bottom of the list, but this does not make it any less essential than the others. As combined these things are as important as each other. If you have become a body builder recently or you are a professional, if you do not get the required amount of sleep each and every day, you will not get far in your body building career.
If you do not get the required amount of sleep you will soon become what is known as fatigued. There are two different types of fatigue that you may feel, these are physical fatigue and mental fatigue respectively. If you are a body builder and you become fatigued through lack of sleep and too much bodybuilding exercise training, you will soon feel both effects of fatigue. Getting plenty of sleep and rest is essential to the body’s recovery process after all the muscles in your body have been worked in one way or another. Your body will not recover from the fatigue whether mentally or physically till you have chance to rest, but it may take a while for your body to fully recover, if you have missed a few nights sleep. It is therefore better just to get some good, peaceful sleep from the off.
Some product manufacters and marketers say that catabolic may happen while you are sleeping, this is the muscles going to waste and ruin while you sleep. This is absolute nonsense, and could end up costing you your life.
What is actually happening to your body while you go to sleep is a standard repair job. The muscles that you have worked throughout the day will actually repair themselves, because you are actually damaging them when you stretch them the way that you do. What you will find after a nights sleep and your body recovering is that you are then more easily able to lift weight, and you have more energy because of the nights rest.
Shortcuts to Muscle Building
People who are new to natural body building, may be looking at those pictures of the body builders in the competition and just simply cannot wait to get there themselves. They will ultimately look for any shortcuts possible and available. Taking these short cuts will harm your body building efforts in the long run, they are best to be avoided and at all costs as well. Of course there are safe ways to quicken the process of muscle building program and these ways are safe but still take a lot longer than the dangerous short cuts, thats why so many resort to the dangerous short cuts.
The worst thing you could ever do as a short cut is to start taking steroids. Steroids will make you much, much bigger than you were before and in a shorter period of time. Be aware though that taking steroids will have serious health problems and consequences attached to the use of steroids. Steroids also have what could be unwanted side effects for certain people. Take for example, if you are male, and you begin to take steroids to bulk up quicker, it will not take too long before you become sterile, you will be impotent, you may find you are growing breasts, and you find that your testicles have become very small. All of these things are very serious and permanent, once you start there is no going back.
The good and healthy shortcuts to take, however, are the ones that involve the body builder taking what is known as bodybuilding supplements. Taking the various vitamin and mineral supplements will help you to bulk up much faster. Having a nutritious diet, a specific diet for body builders, and eating six times per day will also help you to see improvements much faster.
Another healthy short cut is to not over train. You may be thinking that if you train more, you will get bigger in less time. This simply is not true. Muscles will not grow at all while you are actually working out, they will grow while they are resting, sleeping and therefore repairing. If you do not believe this statement, overtrain for a couple of weeks. Then for the next couple of weeks, do not overtrain yourself, and then you will see which method gets the best results. You can also do this in reverse to view the results.
Quick Program For Muscle Building
4-Week Muscle Building Program
Weeks 1 – 4
Start your muscle building program by working out four days a week. The process is to do four sets per exercise and two exercises for each body part. You will be doing a rep scheme of 15, 12, 10 and 8. To warm up your muscles you need to do a warm up set first, this will not only get the blood flowing to the muscles it will also help you to learn proper weight control.
It is ok to use very light weight on the first set. Use this as a warm up set. The next three sets you will increase the weight you are using each time until you can perform only the amount of reps recommended. We are not going to failure at this point so make sure that when you have completed the last rep you still could do another one.
There are many customized workout programs that you can use to help you to get big and cut.
There are others out there that suggest your muscle building program should have you doing a complete body workout each day for three days a week. Although this is certainly one thing you could do, to minimize the potential for injury I would like to see you reduce the amount of body parts you workout each day. It can be hard to train your muscles if you are not giving them the attention they need to grow and get ripped. Stay focused on one group of muscles at a time.
Sample Muscle Building Program
4 sets of 15, 12, 10, 8 repetitions
Monday: Chest
Bench Press
Dips
These two weight lifting exercises are an effective way to get a full chest workout. They will also workout your arms and your core stabilizing muscles. These exercises are called compound exercises and will give you a full body workout.
Tuesday: Leg Workout
Squats
Lunges
Squats are a good way to build overall body mass, increase the amount of oxygen you absorb and will also help your body to release it’s natural production of growth producing hormones. Lunges are important to you overall workout success because they will increase your balance and leg strength. It is these stabilizing muscles that allow us to reach our true potential and help reduce injury.
Wednesday: Back
Dead Lift
Bent Over Rows
Dead lifts make people run for cover. If you’re like most people you didn’t like them at first but once you get started and can see the results they will become the most important part of your back training. There aren’t any better exercises to add to your muscle building program. Here’s a question for you. Have you ever seen a skinny power lifter? These guys are huge and you know what exercise they do on a regular basis? You guessed it the “Dead Lift”.
To build an impressive physique all you need to do right now are dead lifts and bent over rows.
Thursday: Cardio Workout
Today choose whatever cardio exercise you prefer. You can use the stationary bike for now. You can jog or swim or even do aerobics. The reason to include this in your muscle building program is to increase your oxygen intake potential, burn fat and help to energize your weight lifting session. If you don’t do this you are severely limiting your chances of success.
Don’t workout for the next three days. Give your body enough time to rest and to grow. Your body doesn’t grow while you’re lifting you’re body grows while you’re resting.
In case you haven’t noticed we won’t be doing any arm training with this program. The reason for this is that by doing the compound exercises you are also blasting your arms. Although isolation exercises have there place we don’t want to include any right now. We are trying to build a big solid core of muscle and help insure our success. You will add size to your arms. I guarantee it. Remember to keep your workouts to a maximum of 30 minutes per workout.
This muscle building program has been a great benefit for me over the years. Each of us is different and there are muscle building programs that we can use to get the results we are looking for. You have to try different things. Your body responds best when you shock and confuse your muscles.
Good luck and start to learn how to increase overall muscle size!
No Nonsense Muscle Building Program Review
Not another muscle building ebook!
Many of the fitness training programs on the market fail to live up to their hype because most fail to take into consideration the ongoing motivation factor once the product is purchased. However, No nonsense muscle building by Vince Delmonte is really a cut above the rest. In his delux version of the program he offer you personal coaching!
It has taken the fitness industry by storm with it’s proven natural muscle gaining system without drugs or supplements. Featured in the bodybuilding media it is the same system that allowed Vince to gain 41 pounds of lean razor sharp muscle in under 24 weeks. Click here for more information: No Nonsense Muscle Building.
Who is Vince Delmonte?
“Skinny Vinnie” started out as an embarrassing 149 pound distance runner who stumbled upon the method to help him defeat his skinny genetics. He developed a method that earned him 41 pounds of rock-hard muscle in less than six months, gaining international publicity when he won the Canadian Fitness Model Championships in Windsor Ontario in November 2005.
However, when he started he was doing everything the industry told him he should do to gain muscle mass, but was getting limited results. It wasn’t long before he realized that what he had been told was wrong. The fitness industry is deceiving you for a reason and that is to sell product be it equipment or supplements.
So, when Mr Delmonte offer to reveal the secret to weight loss and muscle gain its worth taking notice. Click here to read more: Vince Delmonte Program Review. Click here to check out Vinces other program: No Nonsense 6 Pack
Here’s a sample of what you get?:
- No-Nonsense Muscle Building book
- The 29-week beginner to intermediate intensive workout plan
- The 29-week advanced workout plan
- Healthy detailed meal guides
- metabolic growth calculator
- Free updates for all eBooks
- DVD and MP3 programs (deluxe version)
- 100% unlimited email coaching (deluxe version)
- Private members zone (deluxe version)
- Sixty day unconditional money back guarantee
These program guides (plus too many bonuses to list here) show you what to eat and how to train to lose ten pounds in fourteen days.There is also a free newsletter containing links to instructional videos, so there is no excuse at least visit his website.
All in all, the Vince DelMonte program is a well thought out and detailed plan to help those who want to finally gain muscle mass in a natural way. It will allow you to do all this and much more without risky pills and potions or drugs that damage your wallet and maybe your liver!. The fact that Vince advertises on his website that he has helped over 20,000 people in 21 countries, should speak for itself. Well recommended…
Click here to read the full story: Vince Delmonte Program Review.
Muscle Building In A Rush – week 1 (Workout Program For Building Muscle)
Who Else Wants My Muscle Building Workout Program?
Visit http://www.VinceDelMonteWorkout.com
“Muscle Building In A Rush” Week 1
1a: Standard Deadlift (4 reps)
1b: Shoulder DB Press (4 reps)
1c: Chin Up (4 reps)
Perform 4 reps for each set (1a, 1b, 1c)
without taking a break in between sets.
Repeat for a total of 8 rounds.
Grab your muscle building workout program now at
http://www.VinceDelMonteWorkout.com
NOW is the time to arm yourself with the weapons you need to
* Create unbelievable muscle mass!
* Command more respect!
* Make everyone’s head turn when you enter a room!
* No more wasting time, and energy on trial and error.
* No more making mistakes in the gym.
* And no more surfing the Internet for the “latest and greatest” routine.
Your Muscle Building Workout Program is waiting for you at
http://www.VinceDelMonteWorkout.com
Duration : 0:5:29
Muscle Building In A Rush – week 1 (Workout Program For Building Muscle)
Who Else Wants My Muscle Building Workout Program?
Visit http://www.VinceDelMonteWorkout.com
“Muscle Building In A Rush” Week 1
1a: Standard Deadlift (4 reps)
1b: Shoulder DB Press (4 reps)
1c: Chin Up (4 reps)
Perform 4 reps for each set (1a, 1b, 1c)
without taking a break in between sets.
Repeat for a total of 8 rounds.
Grab your muscle building workout program now at
http://www.VinceDelMonteWorkout.com
NOW is the time to arm yourself with the weapons you need to
* Create unbelievable muscle mass!
* Command more respect!
* Make everyone’s head turn when you enter a room!
* No more wasting time, and energy on trial and error.
* No more making mistakes in the gym.
* And no more surfing the Internet for the “latest and greatest” routine.
Your Muscle Building Workout Program is waiting for you at
http://www.VinceDelMonteWorkout.com
Duration : 0:5:29
Women and Bodybuilding
Body building was primarily a sport for men, there are many reasons for this, such as strength when weight lifting and the type of physique they needed to compete. Nowadays there are many more women involved in the sport of body building, many women choose to participate in natural bodybuilding for numerous reasons, such as, wanting to get into better shape, wanting more well defined muscles and of course what most body builders want to lead up to is competing at a professional level.
The major problems that the majority of women body builders face is that of the use of supplements. Especially the supplements that contain high levels of testosterone, or the supplements that cause the body to produce higher levels of testosterone. These particular product will cause women's voices to become deeper, and will also cause unwanted hair growth on the body, which therefore includes the face.
There are ways that women can avoid these such problems by just using bodybuilding supplemental products that are specifically designed for women. There are plenty of these available on trhe market now. Also, if you worry about body building because you do not want the body or physique of a man, remember that testosterone is what will cause this. So you can help yourself by avoiding the products that are designed for men, you can then safely lift weights and do the body building exercises, which will give you that nicely toned, hard body look, without making your body have the look or physique of a man.
Body building does however have many benefits for women. Take for example, weight lifting will actually help to prevent bone diseases that are common in women, ones such as osteoporosis. Weight lifting can also benefit women because it builds more lean muscle, then will enable her to burn more calories, even when she is resting from a tough workout.
In the majority, women body builders do train pretty much the same way that the male body builders work out. They require the same nutrition program and schedule, although the amounts are more often than not smaller. They do require supplements designed for the female body, a workout program that works especially for them and their goals, and of course, they require plenty of decent and regular rest.
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