Spike Your Muscle Gain With This Simple Muscle Gain Diet

February 18, 2012 By Leave a Comment

Attain Muscle Gain Workouts By Following Certain Food Habits And Sprint Light Jogging

Click Here To Learn How To Gain Muscle Fast

Muscle gain is essential for smart appearance of men in their adolescent stage. Strong and tough muscles gained at adolescent will play a huge role in maintaining their body health until the end of their life. By understanding this real fact one should take perfect care for his muscles in his adolescent stage. In order to increase their body weight most valuable advice proceeded by physicians was to take healthy food and to make muscle gain workouts.

Before making a change in food behavior for muscle gain one must take an account on his food labels to get current information regarding calories. The first step in this process was to sense appropriate calories in food on their day to day routine. Then they must add five hundred calories on their daily routine and should start following it. Since protein was one of a vital compound needed to while muscle gain workouts so primary importance should be given to protein based food. The muscle needed person’s aim should be of taking of one gram of protein each day so that they can increase up to one pound of body weight every day.

Muscle Gain DietAfter making restriction in food habit then one can involve in muscle gain workouts. Before involving in tough workouts the first step would be of light jogging on treadmill. After concerning in this type of light jogging for two to three days in session of 30 minutes one can start their muscle gain workouts. This type of light jogging will helps to reduce sparing muscles in body to domineer body fat. Light jogging should be continued throughout the workouts for better result during muscle gain process. It would be still far better if jogging was performed in sprint intervals by running hard for one minute and then light jogging for next two minutes in the total of 30 minutes.

While concerning on muscle gain 12 sets per muscle group would be quit average at initial workouts. After crossing the initial stage in workouts set per muscle group can be increased to 20 sets from 12 sets in gradual intervals. And each set should not last for more than 35 to 45 seconds so that there would not be excess tension to muscles. If excess tension is provided to muscle gain then such workouts itself even shock muscles growth.

The muscle gain workouts can be done in two ways for better result. The first way was to concentrate on training the whole body in a single workout so that whole body can be exercised in one session. The other way was part by part workouts in various sessions. However of the above mentioned two ways the more advantageous one would be a workout collection in a single session. During heavy workouts like dead lifting addition attention should be pay to speed and whole workouts should not last above 45 minutes. If an adolescent fallows these activities in his day to day routine then he could get high muscle gain for perfect shaping of his smart body.

Watch This Video On How To Gain Muscle For Busy Men

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Filed Under: Bodybuilding, Men's Fitness, Muscle Gain, Workout Tagged With: , , , , , , , ,

Burn More Fat With This Muscle Gain Formula

February 17, 2012 By Leave a Comment

Significance Of An Adequate Amount Of Sleep And Nutritious Food For Muscle Gain Workouts

Vast numbers of human population concentrates on gaining strengthen muscles, because muscles play a prominent role in maintaining the healthier life style. In muscle gain process the diet plays a primary role to stimulate the muscle gain workouts. Due to this factor it is important for one to calculate the present amount of calories in their actual food.

Then according to that collected statics they can increase calories level to a certain limit. Instead of taking food for more than five times a day one can concentrates on nutrition rich liquid and solid food. The proteins and carbohydrates content in groceries gives constant fuel to body at the time of workouts. And if such food habit is adopted then it will provide calories to build muscles in terms of proteins and carbohydrates by its metabolism process.

Muscle gain workouts

After making change in food habit attention can be focused on to muscle gain workouts. Jogging at sprint intervals would be an initiator to workout process. In sprint jogging hard running was performed for a minute fallowed by slow light jogging of two minute in simultaneous order for a period of 30 minutes. This type of sprint jogging should be started before to three or four days of huge workouts so that body becomes flexible to adopt tough muscle gain workout.

After entering into the muscle gain workouts it is important to record the workout progress like amount of reps made, amount of time rested and exercise performed. Such collected record needs to be analysed every week so that one get knowledge on his muscle gain workouts progress. Based on such progress some alteration can be executed in daily training routine. During the workouts more concentration should be given to lifts like squats, presses, pull-ups and dead lifts which involve lot of muscles under pressure. At the same time more pressure tension should not be given to muscles because there is a dangerous hazard of muscle gain shocking.

Whether a person is involved either in single session training of whole body or multiple session training to several parts of body he must involve more muscles in his training. It is because if more muscles are involved in training then greater range of hormones will be released from body which in turn stimulates muscle gain. However it is better for one to train the whole body in a single session for maintaining constant energy throughout the day.

muscle gain workouts protein

During such training sessions it is important for one to supply nutrition in terms of drinks rich in proteins and carbohydrates. If such nutrition drink is taken in ratio of one gram of protein to two gram of carbohydrates then it provides proper digestion and energy for comfortable workouts.

Apart from nutrition food an ideal amount of sleep is also necessary for muscle gain. An average of seven to eight hours of sleep was essential to compensate 90 minutes of tough muscle gain workouts. If a perfect workout was performed with ideal food behaviour for without any mental stress then certainly muscle gain hormone will be released in convincing amount to burn muscles.

Muscle gain workouts

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Follow The Accurate Muscle Gain Diet To Build Muscles

February 15, 2012 By Leave a Comment

Right type of nutrition is essential to gain muscle. Exercise along is not sufficient to build muscle. Correct type of muscle gain diet helps in attaining fitness. The muscle gain diet helps to reduce fat, controls weight and develops fitness. Diet which improve the nutritional level of body is commonly termed as fitness diet and they are not only good for body builders but it will also do wonder in the physique of ordinary individuals.

Foods taken before and after workout sessions play a crucial role in the growth of body muscles and in weight loss. A great difference is made by the food and there are different nutrient constituents present in food to keep the body fit. Let us have a look on the various types of muscle gain diet.

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Protein rich foods: It is impossible to think of food for fitness without protein content in it. People who wish to take muscle gain diet should take more of fish, seafood, meat, poultry and veggies like beans, peanut butter, whole wheat pasta, nuts and yoghurt. There are some protein foods that should be avoided by body builders and these includes fried chicken, high fat meals, whole milk cheese and similar other items.

Carbohydrate and vitamin content foods: raw vegetables and fruits are high source of carbohydrates which are body’s primary source of energy. Sugar and fruits are source of simple carbohydrates and they produce instant energy by raising the blood sugar level. Rice, potatoes and whole grains provide long lasting energy and so they are categorized under the complex carbohydrates. Complex carbohydrates are very essential muscle gain diet for body builders as more energy is required to train the body hard.

Fruits and veggies are rich source of water soluble and fat soluble vitamins. They also contain different types of essential minerals for the growth and development of muscles in the body. Whole eggs, mixed nuts, red meat, oranges and carrots contains good amount of vitamins in them.

Fats are also an imperative part of muscle gain diet. This is because they should be consumed in proper amounts to ripe the full benefits out of it. Consumption of high quantity may leads to health issues. People who consume fat food for fitness must definitely know about the difference between two types of fats. Good fats present in foods such as olive oil, fish and nuts are most essential fats for the body. They are harmless. Bad fats are saturated and Trans fats which are mainly found in foods like meat, eggs and vegetable oil. Hence muscle gain diet focus on good fats and avoid bad fats.

Proteins, carbohydrates and fats comprise the important constituents of muscle gain diet. For intake of effective food for fitness it is most important to know about the need of the quantity of these foods in daily diet. It is good to calculate the muscle gain diet with accordance to body weight and there are also couple of other things which are used for calculation of this quantity.

Watch this video showing you how a 7 minute workout can give extra muscle gain for you.

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Filed Under: Diet & Nutrition, Muscle Gain

The 7 Minute Fast Muscle Building System Explained

February 14, 2012 By Leave a Comment

7 Minute Science, The science behind brevity training
by Jon Benson, Author of 7 Minute Muscle

A funny thing happened on the way to the promo…

(I always wanted to start an article like that.)

A few months ago I released a book whose title was more reminiscent of a line out of “There’s Something About Mary” than a serious work on fitness. “7 Minute Muscle” — yep, it’s getting more and more difficult to distinguish fact from parody.

Here’s the real irony: Of the 27 testimonials I’ve received so far that I deem worthy of publishing on the web, over a dozen were from fitness professionals. I’m not talking about “doctors” with a gut as large as their paycheck. I’m speaking of men and women with both academic and real-world experience in the fitness and bodybuilding world.

There were exceptions of course. My friend John Berardi, while saying some nice things about the work, couldn’t endorse it due to the emphasis on shorter training sessions. That’s cool. Everyone has a different approach. But the overwhelming number of folks with consonants behind their names — those who read the book and applied the principles — had wonderful things to say.

There’s a reason for that: The workout protocol is based on the science of hypertrophy as well as psychophysiology, the study of the mind/body connection.

I will delve into the mental aspects of the protocols in a later article. For now, since most of you are experienced, educated and (dare I say it) hard-core, let’s delve into the meat.

7 Minute Muscle is primarily a density-based training system. It demands varying rep ranges done within specific time periods. The protocol factors six of the primary variables of hypertrophy, or muscle growth: Intensity, Load, Volume, Density, Time and Force. (Time includes rest intervals as well as the time required to perform a given task.)

A layman’s take on one of the basic laws of physics states that time and energy are interrelated. Doing the same amount of work in less time demands more energy, which translates into more power. While power is a factor in training, our interest is focused on forcing muscle growth and adaptation. This is also an element of time and energy. More energy expended in less time = more power.

If you break down the typical 3-4 set bench press routine, with reps starting at 12 and ending in the 4-6 range, with longer rest intervals between heavier sets, you’ll find that the aggregate weight lifted is “less” than a protocol like 7 Minute Muscle, which uses ‘less’ weight (easier on the joints) but demands more work in less time. In other words, X amount of repetitions done with Y amount of weight in just 5 minutes (phase 1 of our two-phase protocol) ends up being greater than your typical 3-4 set protocol, despite the fact that more weight is used in the latter.

Other routines, of course, utilize this factor of density. Vince Gironda’s infamous 8 sets of 8, EDT and so-forth. 7 Minute Muscle goes a bit further by varying rest, load factors and repetition range. Reps will vary from as low as one rep to as much as ten, and all of this is at the trainee’s discretion. They have only one objective: Increase the aggregate repetition count from one training session to the next. Since time is limited (broken down into two phases: A Power Phase of no more than 5 repetitions and a Mass Phase of no more than 10 repetitions) the trainee is given a system that more accurately measure the seventh and most crucial factor of hypertrophy: Progression.

More work in less time. Variable repetition ranges. Variable rest intervals. And all in seven minutes (for beginners.) Intermediate and advanced-level trainees are given 14 and 21-minute protocols if they wish to implement them. I myself rarely go beyond 14 minutes, as that is all that’s required to stimulate muscle growth.

I will cover health factors, cardiovascular work, ab training, and the science of mind and body in future articles. For now, give 7 Minute Muscle a shot. There’s nothing funny about it, except for the fact that you’ll be laughing all the way home from the gym as you finished your killer workout while your buddies were still warming up.

 Click Here To Try Out The 7 Miniute Muscle

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Filed Under: Bodybuilding, Muscle Gain, Workout

Lower Abs Exercises And Nutritious Food Habit To Get Abs Fast

February 11, 2012 By 1 Comment

Lower abs exercises are the most useful exercise for building the abdominal muscles. If such Ab exercises are continued on regular basis it will develop the six packs in men. Although most of the men wide across the world are involved in such lower abs exercises but they fails to attain success in six pack goal. To attain such body building goal one needs to give equal importance to both his diet and Ab exercises for men.

nullIn terms of diet prominent importance should be given to food stuffs rich in protein and carbohydrates. Among all nutritious food protein and carbohydrates are very essential for muscle growth and along with this solid food stuffs, shake drinks can also favour muscle growth. So nutritious shakes are recommended between the relaxation time of workouts.

After making changes in food habit one’s focus should be on light Ab exercises for men. The light exercises for abs in men include jogging and bicycling. Even among the jogging sprint jogging is more recommended by physical trainees. In sprint jogging the hard running is made for a minute and then immediately followed by slow running of two minutes. If jogging was performed on this manner it would provides enough stamina for the person to continue his lower abs exercises.

Next to jogging bicycle crunching was also one form of light Ab exercises for men. In bicycle crunching the rectus abdominals and oblique are trained so that the individual parts of the muscle become visible. Then from this light lower abs exercise one can shift to complex exercises.

All complex Ab exercises for men are performed using help of some machines with physical trainee’s assistance. Among those machines captain chair is one of the machine used in almost all gyms and health clubs to shape abs. Other machines similar to captain chair were Ab Roller and Torso Track which are little costlier than that of Caption Chair so that such machines are not commonly in most of the gyms.

Besides machines various gym balls available will also favours the lower abs exercises. Such gym balls types are Swiss ball, Core Fitness Roller and TRX balls. Potentially balls are the most effective equipment compared to complex machines in abdominal strengthening with better stability.

Although exercises strengthen the muscles but there are also some ill facts regarding the safety of abdominal workouts. Due to the compressive force provided on lumbar spine there is an unwanted stress on the lower back muscles. Along with such effect if Ab exercises for men is exaggerated then it will leads to respiratory problems. Since the machines involved in lower abs exercises are very complex so there is also a probability of getting hurt and injuries. So care should be taken while working with such complex machines and weights.

Besides all, if such Ab exercises for men were performed under the guidance of physical experts by providing better relaxation to the body then certainly there is a huge probability to get six packs within a short span. Although you might think that abs exercise are important to get six pack abs, it actually is not. One of the secrets revealed in this video explains that getting six pack abs faster is by NOT DOING any abs workout.

Confusing? Watch this video for full explaination.

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Filed Under: Muscle Gain

Lifting Too Heavy Might Reduce Your Muscle Gain Results

February 8, 2012 By Leave a Comment

Have you ever noticed that you “FEEL” more during your warm up sets compared to your real heavy “workout sets”? Have you ever thought that the lighter weights often burn way more than the heavy ones? Why do you think that is?
One of the reasons is that you’re not focusing all your attention on stabilizing a weight and barely moving it from point A to point B, likely using every muscle in the general vicinity to get it to move and the range is WAY smaller than it was with the lighter weight. The PROBLEM here is that the TENSION has SHIFTED everywhere BUT the working muscle!

Your body adapts and starts using anything it can to keep itself safe. You can continue lifting heavy weights, all day long, but without optimal muscle tension, don’t expect to see any improvement in your skinny arms and legs! If you can’t “feel” your muscles then you won’t be able to exhaust them enough to illicit the hormonal, metabolic and nervous system response for muscle growth.

The Solution Is To Create Tension! NOT Heavy Weight!

You might have heard this before that your muscles have no idea how much weight you’re lifting. They can’t recognize whether you’re lifting 10 lbs or 100 lbs. The ONLY things muscles know is the TORQUE, or for us less scientifically-inclined, tension.

If we can increase the amount of TENSION, we can increase muscle growth.

“WHAT ON EARTH is he talking about?”

What if I told you there was a BREAKTHROUGH technique that allows you to reduce the weight by HALF and keep the same amount of tension on the muscle! You can selectively fatigue each and every muscle in your body without having to burn out your entire body, and your joints, in the process with intentions.

Sounds too good to be true, I know. In a moment, you can try Intentions on yourself.

You can change the tension by means of a technique with intention. The different motion makes your muscles react in a different way and leaves you more sore the next day than you have been in months.

More Details About “Intention”

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Filed Under: Muscle Gain, Workout

Important Factors Required In The Muscle Gain Process

February 4, 2012 By Leave a Comment

Gaining muscle mass takes the equal amount of focus and training as losing weight. Calorie rich foods and proper workouts are key factors in building muscles. Regular exercise is most important and if it done under the guidance of an expert physical trainer does wonders to the body. Rest after each session of workout is also equally important, because muscles grow during rest and not at the time of workout. More recovery period is required for beginners in the muscle gain process.

Want a body like Fabrice (picture). Click here to read more.

It is important to understand about the basics of muscle before pertaining to obtain muscle mass. It is also very significant to keep away from the influence of fresh and trendy muscle building programs. Motivation and confidence are key elements for muscle gain and there should be proper reason for the muscle to grow in spite of working out in gym.

Supplements to muscle gain are used even by professional body builders especially to obtain outstanding performances. Different supplements have the vital constituents to add strength and energy to muscles. Various kinds of muscle gain supplements are available in the market and body builder use them before or after work out sessions. Supplements that suits with both sessions are also easy to find in the online supplement stores.

Protein supplements are commonly used by body builders as it provides endurance and strength required for muscle growth. There are many best protein supplements for professional body builders, passionate athletes and even youth. But intake of supplements   with no other additional muscles fitness program is of no use for muscle gain.

Healthy diet with essential quantity of fat is required to maintain the muscle mass. Whole foods are low in fat content and they are required to show the muscles better. Foods containing multivitamins and minerals play their role during muscle recovery. Meat, eggs, milk and poultry are rich nutrients of protein and other nutrients like brown rice rich in carbohydrates, spinach, tomato and fruits such as banana, apple and orange are also favorable for body building.

Good sleep for 8 hours result in the release of growth hormones and nap during post workout session is also recommended. Drinking lot of water also aids in muscle recovery. Intake of essential quantity of calories is most important at the time of workout training.

Training plays most prominent role in muscle gain in addition to diet. Strength training is most suitable type of exercise for people to achieve muscle mass. Trainers guide in vigorous exercise and it is not advisable to start with cardio vascular exercises without the guidance of an expert trainer. It is mandatory for some people to take any kind of supplements before they start with their workout programs.

Information given by the trainer and nutritionist are very important to choose the type of supplements. In some cases the trainers will provide valuable piece of information which is not even possible to find through internet or any other source. Hence in addition to moderate healthy diet, choosing a right trainer is one of the most important factors in muscle gain process. Click here to learn the european muscle gain system.

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Filed Under: Muscle Gain

Role of Muscle Gain Supplements In Body Building

February 1, 2012 By Leave a Comment

A majority of people think weight gain is an easy process. But it is also a major problem similar to weight loss. Weight gain should be done in a proper way which includes both correct diet and systematic workouts. There is a huge difference between getting fatter and body building. Becoming fatter is most simple and easy whereas right sort of food in correct time and regular exercise are must for body building.

A lot of strength and commitment is required for body building. Healthy dietary plan containing proteins, multivitamins and cretin is very essential. The muscle gain supplements rich in proteins are more significant in the diet. Proteins are taken in natural form and in addition to that protein powders are available in the market. These muscle gain supplements are taken along with a meal and they also exist in the form of shakes which is taken readily. The muscle gain supplements play a crucial part in body building as it increases the production of muscle proteins and thereby supplies essential kick to the muscles.

Muscle Gain Supplements

It is not possible to build body muscles just with gym and workouts. Adequate supply of healthy diet and muscle gain supplements are required for growth development at a faster rate. The muscle gain supplements provide all the necessary muscle proteins and nutrition for growth of muscles.

Many types of muscle gain supplements are available in the market in various forms such as protein drinks, chocolates, powder, nitric oxide and many more. Theses supplements are present in delicious flavors such as chocolate, vanilla and strawberry. These delicious flavors make it very interesting and people do not hesitate to take it daily. Supplements are also available for pre workout sessions and post workout sessions.

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Body building or muscle is directly proportional to protein intake, because protein is the building block of human body and it helps in the growth and development of body muscles. It helps in building the body tissues. Protein is considered as the primary nutrient that imparts energy to body and makes it to attain the desired body shape. Proteins present in muscle gain supplements play a crucial role in body building and they keep the body fit. They activate the muscle proteins in action with other nutrients like the multivitamins. Multivitamins protects the body from any kind of disease and it helps in body growth.

With immense use of internet service and advancing technology, online shopping is getting much popular as it is easier and cheaper than shopping by other means. It is easy to find any kind of stuffs through online. Body building muscle gain supplements are easy to find in any online supplements store. People who have started with muscle building workout or those who are about to start can go with the body building supplements at the earliest. Online team of instructors and dieticians will provide construction for beginners or for those who have doubt in the process of intake of supplements.

Regular and systematic physical exercises are of great meaning and they are recommended by expert body builders.
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Filed Under: Bodybuilding, Muscle Gain

Top 10 Tips To Successful Teen Bodybuilding Part 2

January 19, 2012 By Leave a Comment

As discussed in part one, teen bodybuilding can start at a very young age allowing young fitness enthusiasts a whole new world to pursue. Teen bodybuilding is an excellent way to promote a healthy lifestyle since it requires regular weight training, cardiovascular training, balanced nutrition and even stimulation of the mind since the topic of teen bodybuilding involves constant education. Teen bodybuilding can also help you erase nicknames like “Skinny Mini,” “Scrawny,” “Tooth Pick,” “Twiggy,” and in my own personal case, “Skinny Vinny!”

Unfortunately teen bodybuilding is not as easy as it looks and can result in injury, bad habits and frustration if stated with out structure and progression. Here are the next five tips to successful teen bodybuilding:
6. Learn Proper Technique First 

How well do you think you would golf without supervision? How well do you think you will skate without coaching? How well do you think you will play piano without lessons? How much muscle do you think you will build without proper lifting technique? Not much!

I hope you are humble enough to swallow your pride and accept the fact that your first step should be getting professional coaching from a reputable fitness trainer. I know many of your friends will not even consider this and you will be told, ‘just learn it yourself,’ or ‘watch others.’ Can you imagine a medical surgeon or dentist who took this approach? Yikes!

Think about it. You are going to be lifting weights the rest of your life. Is spending a few hundred or even a few thousand dollars, on a professional fitness trainer, not going to pay you back over and over (for the rest of your life) if you do things correctly right from the start? Definitely! If you start lifting weights incorrectly, get ready to spend the money you saved on a coach for a rehab therapists next vacation! If you don’t get injured now, most likely it will be in the next few years.

7. Stretch Just As Much As You Lift 

Stretching is the most under rated physical quality which is unfortunate because shortened muscles perform weaker and slower and have a higher incidence of injury. Stretching is the only physical quality which more is better. Stretching is one of the only habits that can not be over trained.

If you are serious about getting into the world of teen bodybuilding, I encourage you to start this habit early. Most text books teach stretching methods that include 20-30 seconds per stretch. Don’t even waste your time if this is your idea of stretching. From real world, in the trenches, experience, I would suggest stretching at least the same amount of time that you lift. That means, for every 1 hour of weight training you perform, you must balance the effect of weight training with one hour of stretching. Therefore, if you weight train 4 hours in the week, you better be stretching for at least 4 hours in the week. If you are really lazy, start stretching for at least half the amount of time that you lift. After you see the benefits of increased strength, quicker recovery and less injuries I am sure you will have no problem bumping up your stretching sessions to the recommend 1:1 ratio.

Fail to stretch at least the same amount that you lift is almost a sure fire way of shortening a teen bodybuilding career or lifestyle. Remember, weight training shortens and tightens the connective tissue you train. Stretching counters the effect and ensures your muscles have room to grow!
8. Focus On Bodyweight Strength First 

It amazes me at how many teen bodybuilders can barely do a set of 40 push ups, 20 chin ups and 30 dips. In my opinion, these are some standard upper body fitness tests that should be accomplished with ease before loading is introduced (it might take your 3 or 4 months to achieve this if you can’t do them right now). I once heard a famous fitness coach say, “You have no freaking business using a load if you can’t stabilize, control, and move efficiently using your own bodyweight.” I would have to fully agree.

What’s the point of a sloppy 150 pound lat pulldown if you can’t do 10 bodyweight pull ups? What’s the point of a 185 pound bench press with microscopic range reps, if you can push up your body a couple dozen times? What’s the point of a 500 pound leg press if you can do a set of one legged squats down to the floor? Believe me, after a few months of conditioning your body to body weight training, you will be blown away by how quickly your weights climb when you introduce loading.

9. Keep Your Workouts Under 1 Hour 

Unless you are in a teen bodybuilding competition for the longest workout possible, it bewilders my mind what you could possibly be doing for longer than a hour! Unless you go to the gym for mirror workouts (that’s when you spend more time looking in the mirror than actually lifting)I suggest getting some help with your workout program. If it takes longer than 20-30 minutes of even moderate intensity lifting to fully exhaust a muscle, I have to question your workout intensity. Shorter more intense workouts will always trump longer less intense workouts.

Your goal should be in fact to complete your workout faster and faster. This will force your muscles to condition and adapt to a greater work load. The more work you expose your muscles too, in a shorter amount of time will improve your muscle density. Your bodies ability to tolerate greater workloads.

10. Develop Full Range Of Motion

Initially, teen bodybuilding should involve building strong muscular attachments, tendons, ligaments and bones – text books refer this as anatomical adaptation. Look at building your muscles as the finishing touches on a solid house. You would not want to start framing the house until the foundation has been built. Strengthening your tendons, ligaments and bones would be considered building a strong foundation to build from.

What is the best way to begin a strong foundation for a house to stand on? Build from the bottom up or in our case, from the inside out. This means developing a full range of motion with each weight training exercise to ensure all the muscle fiber gets activated and all the supporting tissues are fully involved.

Think about it. Partial movements will only develop partial muscle. Full movements will develop full muscle. What would get you better results? Squatting 135 pounds with your butt to the floor or squatting 225 pounds for about ¼ of the way? That’s correct, involving the entire range of motion with a lighter weight will involve more musculature, improve your mind-muscle connection quicker and strengthen all the supporting tissues more rapidly. Initially, as a teen bodybuilder, you should never sacrifice range for load.

Conclusion

If you are serious about doing teen bodybuilding safely and effectively than take all of the tips very seriously. Do not pick and choose the ones you wish to follow. They will all result in a long and fruitful bodybuilding lifestyle. To your teen bodybuilding success!

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Filed Under: Bodybuilding, Muscle Gain, Vince Del Monte

The Top Ten Muscle Building Exercises

January 7, 2012 By 1 Comment

If you could only do ten exercises for the rest of your life, these would be the ones to do. This list covers your entire body from head to toe and these exercises will build more muscle than any others.

Demonstration by Jason Feruggia author of Muscle Gaining Secrets

1. Deadlift

muscle building exercises - deadlift

No other exercise works more muscle groups from head to toe than the deadlift. If you want to build a huge, muscular back and traps then this is the exercise you need to do.

2. Squat

muscle building exercises - squat

Squats have long been called the king of all exercises by many lifters and for good reason. If you want a pair of powerful, tree trunk sized legs you absolutely have to include squats in your program. Squats stimulate growth not only in the legs but throughout your entire body.

3. Clean & Press

muscle building exercises - clean & press

This exercise will build massive amounts of size throughout your entire upper body; especially your traps, upper back and shoulders.

4. Chin Up/ Pull Up

Chin up

muscle building exercises - chin up & pull up

Pull Up

muscle building exercises - chin up & pull up

This is the premier lat building exercise but will also add size to your biceps, shoulders and forearms. The difference between a chin up and a pull up is that your palms are facing you during a chin up and away form you during a pull up. Chin ups work the biceps more and pull ups work the brachialis muscles more.

5. Bent Over Row (Dumbbell or Barbell)

Bent Over Row

muscle building exercises - bent over row

Dumbbell Row

muscle building exercises - dumbbell row

When it comes to developing a thick back that stands out from the crowd, heavy rows are where it’s at. Barbell variations are excellent and, in my opinion, dumbbell variations are even better. Either option will add slabs of muscle to your mid back.

6. Pushup

muscle building exercises - push up

Yes, good old fashioned pushups are still one of the best muscle building exercises on the planet. To make pushups more difficult for the advanced lifter you can do them while wearing a weighted vest or by having a partner hold weights on your back. You can also use Blast Straps (available at EliteFTS.com) to do them on which will make them significantly more difficult.

7. Bench Press (Dumbbell or Barbell)

muscle building exercises - bench press

When it comes to developing the muscles of the chest and triceps, dumbbell or barbell bench pressing are the exercises of choice to get the job done fastest.

8. Military press (Dumbbell or Barbell)

muscle building exercises - military press

There are few things more impressive than a set of bowling ball sized shoulders, and the exercise that can make this happen quickest is the military press. Barbell military presses allow you to use more weight, but dumbbells are safer and more comfortable for anyone with any kind of shoulder problems.

9. Parallel Bar Dip

muscle building exercises - parallel bar dip

This exercise has been called the upper body squat and can add enormous amounts of muscle to the triceps, shoulders and pecs. When it comes to developing huge arms, the parallel bar dip is perhaps the most effective exercise there is.

10. Good Morning

muscle building exercises - good morning

There are few other exercises that will pack slabs of meat on your lower back, glutes and hamstrings like the good morning will. Your entire posterior chain will be exploding a few weeks after the introduction of good mornings into your program.

Click Here For The Complete Muscle Gaining Secrets Program

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Filed Under: Bodybuilding, Men's Fitness, Muscle Gain, Workout Tagged With: , , ,
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