How to Grow Muscle

How to Grow Muscle - 3 Tips on How to Grow Muscle

So. You want to learn how to grow muscle. You've got a long way ahead of you. Look at those spindly arms, that beanstalk chest... no wonder you're desperate to grow muscles. It ain't going to be easy. First thing's first, I want you to do a few things for me. Trust me, this will help you learn how to grow muscle.

Core Muscle Training

Beginner Core Muscle Training

Beginner core muscle training should consist of some basic but core movements which not only will result in future growth, but you should see results in the short term as well.

Build Muscle

Just Starting? Build Muscle in 20 Minutes a Day ( No Expensive Equipment)

You can start a strength-training program at home without expensive equipment, following these suggestions from three-time Olympian and coach Pat Connolly. You can improve your strength and flexibility in less than 20 minutes a day. Don't push yourself if any of these moves are difficult for you; start small and build up gradually.

You will need a sturdy, straight back chair, a small fanny pack full of pennies or quarters, and 2 half-gallon plastic milk containers (with handles). Begin with the containers half full of water. You can add weight as the exercises get easy for you.

Arms/Upper Body

First, gently stretch and warm up your arm muscles. 

Hold one of the containers in your right hand, hanging down at your side. Curl it up in front and then down, then lift it as far back as you can. Repeat 10 times. Do the same with your left hand. As you get stronger you can increase the weight by adding water or sand, increase the number of repetitions to 20, and then increase to 2-3 sets of 20.

Legs/Lower Body

First, gently stretch and warm up your leg muscles.

1. Hold one of the containers in each hand with your arms down at your sides. Stand in front of the chair and squat down to just touch the chair with your butt and then stand back up. Repeat 10 times. As this gets easy, increase the weight of the containers, add the weighted fanny pack around your waist, and build up to 20 times.

2. Sit on the floor with your legs straight out in front and your back against a wall. Wrap the fanny pack around one ankle and raise that leg, keeping your knee straight, 10 times. Repeat with the other leg.

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How To Build Muscle Fast

Learn about How To Build Muscle Fast and Reduce Weight Together

Wouldn't it be great just waltz in the gym, undertake your exercise routine regime and immediately after visits, you'd little by little drop off that unwanted excess weight and begin packing in some significant muscle? Come to think of it, will be that perhaps doable? Capable to actually unlock the most effective solution on how to build muscle fast and even also shed pounds all at once? It may seem impossible in the beginning nevertheless it's completely plausible! Here are some very simple yet foolproof tricks to help you do just that. 

There can be three essential components in your entire muscle-building layout that you ought to ponder fine-tuning for you to achieve ultimate favorable outcome in your technique.

Cardio Workouts

One particular tactic on how to build muscle fast as well as get rid of fat also is to routinely do your cardio workouts. Prior to when just about every training session, you have to do perhaps 20-30 minutes of light cardio. Doing this will certainly not just boost general fitness it will might also further fat burning. Brisk walking, jogging and cycling are several kinds of non-heavy duty cardio exercises you could do to be able to dump off that unfavorable flab and at the same time, prepare the body for the workload ahead. 

Nonetheless, if you would want something that assists you to trim inches away much faster together with considerably optimize cardiovascular fitness, doing HIIT (High Intensity Interval Training) cardio will clearly accomplish the same goal. It is helpful, effective and less time consuming as opposed to your normal cardio workouts. To employ this, all you have to do is perform a light cardio exercise for 3-5 minutes or so then you should followed by a heavy-duty cardio exercise for a number of seconds and redo the entire procedure for about 8-12 sets. Once done, do another light cardio exercise to assist the body cool off.

Weight Training

When and how often you do your workouts is generally as extremely important as the actual components of your fitness routine. If you decide to honestly desire to build-up a definite how to build muscle fast and in addition melt away fat as well strategy, then it can be best that you need to do your sessions at most three times each and every week. If you happen to be too relaxed and only head out to the gym when you're in the state of mind then it's decidedly dubious that you'll catch a glimpse of any sort of progression. On top of that, it is suggested that you ought to do your muscle mass building workouts in the later part of afternoon or early in the evening as it allows you lose fat during the day. 

Diet

Your diet regime could make or break huge impact the success of your how to build muscle fast and lose fat as well process. For that reason, it is important that you will be watchful on the kind of food which you ingest. You simply cannot simply wolf down those fatty hamburgers and chips with a purpose to bulk up swiftly. The truth is, that should only just cause irregular shifts to your bodyweight of that can retard the total process. That's why it is vital that you will ideally have the suitable amount of nutritional vitamins, carbs, fats, proteins integrated in your diet plan so as to build-up high quality lean muscle devoid of an inch of excess unwanted fat on the side.

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How to Tone Your Body

How to Tone Your Body - Full Body Toning to Get in Great Shape

As a former fat woman turned slim, one question I get all the time is "how do I tone my body?" In this article I am going to show you how to tone your body, as well as introduce you to a few full body toning exercises that will have you looking great in no time whether you are a man or woman.

How to Tone Your Body

Full body toning can be achieved, but you have to know what you are doing. The first exercise that I like to use for full body toning is squats. Squats work your entire body, which is ideal for toning and shaping your body. Ideally speaking you want to have a squat bar at a gym, but it is certainly not necessary. If you are looking for how to tone your body then I suggest starting with squats. It is a great exercise for full body toning whether you are a man or woman.

Secondly, you need to be doing a lot of cardio. All of the weight lifting and body resistance training in the world is not going to do you a bit of good if you are not burning fat. In order to burn fat you need to perform some kind of exercise that you enjoy. I enjoy playing with my dog, which is why I do it almost every day. Cardio workouts burn calories, and they also release endorphins (feel good hormones) which help reduce stress. When you lower your stress levels, you make body toning 10 times easier.

I was looking for how to tone my body, and once I learned how to really do it I dropped over 60 pounds of body fat in just 4 months. It was great! Do you want to see how I did it?

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Muscle Building Home Workouts

With work, family obligations and an odd night-out everyday, it's probably hard for you to find time to get to the gym on regular basis. That's why it's always a great idea to have a back-up workout option that you can do with minimal equipment. In the following workout, the only piece of equipment you need is a chair and half an hour of free time. For each exercise, perform 2 sets of 12 to 15 repetitions (reps).

Home Workouts!

1) The Plank: Place both feet on the seat of the chair and form a 'table' with your body by placing your elbows on the floor in front of the chair (you may wish to put down a towel if you are on a hard floor). Make sure your back isn't arched and that your whole body forms a straight line. Keep your core muscles tight and hold this position for up to one minute.

Benefits: This total body exercise will work your core muscles as well as your upper body.

2) Pushups: Get into same position as for the plank, but instead as of balancing on your elbows, place your hands on the floor shoulder-width apart. Then, begin to perform a pushup, keeping your feet on the chair. Be sure not to let your back arch while performing this exercise.

Benefits: Your chest muscles will be targeted.

3) One-Legged Squats: Stand a few feet in front of the chair, facing away from it. Place one leg behind you on the seat of the chair and find your balance. Slowly lower your hips as far as you can go, using the muscles in your standing leg. Once at the bottom, carefully rise up again to complete one rep.

Benefits: This is another great action for targeting your gluteus maximus muscle, as well as your hamstrings and quadriceps. Due to nature of this exercise, you will also work on your balance.

Random Tip:Maintain the starting stance and bring both forearms half way up, keeping them parallel to the floor. The fists should be pointed upwards. Just curl the fist up and down several times in a controlled move of the small wrist joint. Make sure to keep the wrist in line with the forearm.

4) Triceps Dips: Sit on the chair with your arms at your sides and your palms resting on the edge of the seat. Next, walk your body out from the chair so you are only holding on by your palms. Slowly move your body down, using your triceps to lower yourself and rise up again.

Benefits: You will feel a good burn in the back of your arms (triceps). For an added challenge, you can also put your feet on the seat of another chair or on an exercise ball.

5) Front Raises: Stand up and hold onto the two front legs of the chair with a sturdy grasp. Slowly raise the chair straight out in front of you, from below the waist to your shoulder level and back down again. When you hold the chair right up, hold the position for 15 seconds.

Benefits: This exercise will help you target your frontal deltoids as well as your biceps. It is a form of strength training.

No Excuses: So, when you are pressed for time next, don't just give up on your workout. With some imagination, you can create your own workout at home using common household objects that will stimulate your body in new ways, thus preventing you from reaching a plateau.

Even if time isn't a factor and you could have made it to the gym, it's never a bad idea to take a few sessions away, both to give you a psychological break, as well as to give your body some time away from the customary movements.

Ensure you are using proper form to avoid injuries. Take a day off in between each workout so you don't risk overtraining.

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Avoid Muscle Soreness

Avoid Muscle Soreness If You Want to Gain Muscle Tone

Muscle Soreness Means That You Have Damaged Your Muscles

For the most part, when you experience muscle soreness after a workout, you have damaged your muscles. Muscle soreness is all right if you are mainly focusing on gaining muscle size, but you will want to avoid it if your goal is to tone your body. You see, if your goal is muscle size, you do want to damage the muscles to a certain extent and then eat to rebuild the muscles over a 48-72 hour period of time. After the muscles have repaired, they will hopefully gain a little bit of size.

Why You Want to Avoid Muscle Soreness if You Want to Get Toned

When your muscles are sore, you need to rest those muscle groups. The problem with too much rest is that you are not burning calories when you rest. Getting toned is all about moving, not resting. To burn off maximum amounts of body fat, you need to burn calories as much as possible all day long. Remember, muscle tone is a function of low body fat...low body fat is achieved by a low calorie diet and a ton of cardio.

Muscle Soreness Can Lead To Overtraining

If your body is sore and you hit cardio hard, you will have a strong chance of getting overtrained. The problem with getting overtrained is that your body will release a hormone called cortisol. Cortisol is released by your adrenal glands when your body is put under too much stress. The problem with having a high level of cortisol is that is blocks your ability to burn belly fat. If you want to get a ripped 6 pack, then you want to do your best to limit the amount of cortisol released by your body.

How to Avoid Muscle Soreness

The primary cause of muscle soreness is stressing your muscles too hard while weight training. If you have read any of my other articles, you know I recommend a workout consisting of a lot less lifting than what most personal trainers recommend. You really don't need to kill yourself while lifting. Pick 2-3 exercises per body part and just hit 3-4 sets for each exercise. Don't train to failure and never do forced reps or negatives.

Gaining Muscle Tone is All About Lowering Your Body Fat Anyway

I can't emphasize this enough...muscle tone is achieved on the cardio section in your gym, not in the free-weight area. Almost every person I see in the gym would benefit from doing about 1/2 the amount of lifting they do now and twice the amount of cardio. It isn't glamorous, but it works. If you want ridiculous muscle tone, then spend more time on cardio and less time making your muscles sore.

Avoid Muscle Soreness...You Will Be Happy With The Results!

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How To Build Up Muscle

How To Build Up Muscle - 6 Quick Hot Tips for a Hard Body!

If you want to build up muscle, there are several easy to follow tips that I can recommend. Whether you already work out regularly and want to change your routine to building some bulk or whether you are a total beginner and just want to learn how to build up muscle, these tips will be invaluable.

Tip 1 -- work each set to exhaustion. When you work a set, make sure that your last repetition, or rep, is so difficult that you cannot do another one without a small break period between sets. This will ensure that the muscle fibres are worked so hard that they will need repair. It is this repair that will build up muscle mass.

Tip 2 -- increase protein intake. Protein is the basic building block for your body to repair the muscles after a workout and build up muscle. If you don't eat a lot of protein, you will simply wither away and not increase your muscle mass whatsoever.

Tip 3 -- do eight to twelve reps per set. A good guide is to perform a minimum of eight and no more than twelve repetitions per set. Too few reps means that you are resting too much and not working out enough. Too many reps means that you are not doing a big enough workout and will not build up muscle fast. If you are hitting twenty reps easily, you need to add more weight!

Tip 4 -- cottage cheese is a wonder food. Cottage cheese is great if you are body building. Sure, it tastes a bit strange, but it is low in carbs and fats and very high in protein. You can even get flavored cottage cheese these days or incorporate it into some simple recipes.

Tip 5 -- free weights rule! You can build muscle with machine weights. If they are your only weights you can still build up muscle effectively. However, free weights are much more effective. This is for a number of reasons. For instance, free weights require greater balance and you can also perform compound movements. This is where you work several muscles at once instead of just one that you might with a machine. The body loves this type of workout!

Tip 6 -- eat more often! Yes, I am not kidding! It is better to eat smaller amounts more frequently than three bigger meals per day. To build up muscle in the most efficient and fast way, you should eat small meals roughly every three hours. One easy way is to split your lunch in two. You could eat half of it at 12pm and the other half at 3pm.

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How to Get Lean Muscle

How to Get Lean Muscle - To Men Who Want to Be Confident and Attractive Someday

What's holding you back from having that next job promotion? From happiness with a partner? From better health? You don't have to stay single or in the low ranks of your company for your whole life. All it takes is some confidence in yourself. Of course, that's easier said than done. Is your physical state holding you back? Do you feel as if people judge you before you say a word? If you've thought about changing your body for the better, let me try and guide you in the right direction.

If you want to get lean muscle, Vince DelMonte's, "No-Nonsense Muscle Building" has helped over 20,000 men in over 200 countries discover how straight-forward and simple it is to build lean muscle. His focus on low-volume, high intensity means that every work out you do will make you satisfyingly tired, but will ensure that every workout is not wasted. If you read the e-book religiously, you will be better armed to build lean muscle.

The truth is, if you ask any man who's tried working out to build lean muscle, he won't give you the right answer. There are many ways to build lean muscle. Some men sadly resort to steroids to artificially pump up their muscles but you can do it organically just with weights and a good diet. "No-Nonsense Muscle Building" teaches men to work to failure within one set. If you can workout for multiple sets, it means that you will not gain muscle, since your body still has enough strength to continue lifting.

Also included is a set of meal plans to help support your muscular growth. Given that many men won't be used to eating some of the things suggested in the meal plans, it might be a tall order, but as long as you follow the guidelines suggested in the meal plans, you can mix and match different ingredients to better suit your tastes.

It's not easy to build lean muscle, but with the right guidance more time could be better spent doing the things you love instead of wasting your time doing inefficient exercises. If being confident is important to you, look for a muscle program like "No-Nonsense Muscle Building" to make sure that you can build muscle properly.

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Big Muscles

Big Muscles Now - Gaining Weight in 30 Days

Can you imagine what you would look like with more weight and more muscle in only 30 days? It can actually be done. You can gain a lot of weight if you commit to 30 days of following the tips listed below.

1. Eat, eat, eat!

5-6 meals a day for 30 days. Every meal should contain protein as the main source. Eggs, chicken, beef, fish - pick one of these for breakfast, pick one for lunch, and pick one for dinner. Then add whatever carbs you like: rice, pastas, bread, and so forth to add in the calories you'll need to gain weight.

Protein shakes: You want to drink down 2 or 3 of these in between your 3 main meals. If you are a truly hard gainer, and have trouble packing on weight no matter what you seem to eat, then here's a trick: Make your protein shakes with ice cream. Pack a few scoops of ice cream into the blender along with your protein scoops, and 1-2 tablespoons of peanut butter. You can get 800-1000 or more calories off just one of these shakes, so even for the hardest gainer, you will pack on weight.

2. How to train.

You want to focus on the movements that are best known to create size, thus create weight gain. Doing wrist curls are not going to promote massive weight gain. Neither are bicep curls. You have to do the big daddy's like squats, deadlifts, weighted chin ups or pull ups, dips and so forth. These are the tried and true exercises that will create a bigger you quickly and very effectively.

3. What kind of program to follow.

There are all kinds of programs to follow from high repetition training to low rep training. Each have their merits (for instance 20 rep squat training is very effective for weight gain, while many low reps on other exercises are effective as well.) The most important thing to look for in a good muscle building/weight gain program, is whether or not the program focuses on the big exercises mentioned above. If they just recommend doing bicep curls and calf raises every workout then it's safe to say you're not going to gain much weight off of that program. You want a muscle building program that is set up for you to start right away and start making muscle gains immediately, using the tried and true exercises that create weight gain.

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Gain Muscle at Home

Dumbbell Workouts - What You Need to Gain Muscle at Home

Dumbbell workouts are the ideal at home workout to gain muscle. You see all sort of infomercials now days promoting different kinds of complicated contraptions. Yet what they don't tell you are that dumbbell workouts are cheaper, simpler, and much more effective for gaining muscle.

Here's what you need to gain muscle at home with dumbbells.

1. There's two choices for the actual dumbbells. First you can choose to just get a pair of dumbbell handles and an assortment of weight plates. You will simply interchange the weights on the handles according to the exercise you are doing.

You second choice is getting a dumbbell rack system, which already has all the weights included, and simply requires hitting a few buttons to get your desired weight loaded onto each dumbbell. This is very convenient and should be considered if you think you'll be switching weights frequently.

2. Rubber mat. It is a good idea to have a rubber mat which you can put your dumbbells down on in between sets. These can actually be found at auto parts stores, as well as fitness stores. This way you won't damage your flooring, and you will have a firm surface to perform your dumbbell exercises on.

3. Dumbbell Exercise Instructions. Here's the important part. There are a lot of different exercises you can do with dumbbells. It's key to get dumbbell exercise instructions so that you do the routines safely and effectively. There are a number of exercises that are incredibly effective for building muscle and if muscle gain is your goal, then these are the exercises you will want to follow.

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How to Do Weights

How to Do Weights - Bulking Vs Toning

This is a common question that most people new to using weights to workout come across when thinking of how to do weights: what's the difference using light and heavy weights? This article will explain to you exactly how to tone your muscles as opposed to how to bulk your muscles up. This is directly interrelated to to how many sets/reps you should do for your weights.

Let's look at this logically. Lighter weights can be lifted many more times without tiring the arms. There is a longer period of sustained strain on the muscles being exercised, and the burn that you experience from doing weights generally "sinks in" much more slowly. This is known as toning your muscles; you're steadily burning the fat around your arm muscles, simultaneously strengthening your muscles by incrementally increasing muscle density. If you want to get big muscles, this isn't the best way to do it, simply because you're increasing the muscle thickness too slowly. There is a more efficient way to get big muscles and this is by bulking.

Want to get big muscles quicker? You've got to use light and heavy weights to bulk to maximum effect. If you've only got heavy weights, that's fine too. The basic theory of bulking is to basically lift heavier weights that you can manage over a long period of time. It's feeling that burn in your arms much earlier in the set. You experience something called muscle overload. This is not a bad thing. You know you've got muscle overload when you have really hard muscles after a workout and you physically cannot lift anymore weights, even if your life depended on it. It's almost as if your arms are paralyzed.

So there you have it. A short guide on not only how to tone your muscles but also how to bulk your muscles as well. There really is nothing to it. The only thing in your part that you have to do is put in some effort and whether you want to tone or bulk, you should see results in no time.

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Gain Muscle Mass Fast

The Best Bodybuilding Workouts to Gain Muscle Mass Fast

Training with free weights and bodyweight exercises is the best way to gain muscle mass fast. Using fancy machines typically puts the body into a stabilized position so that it isolates 1 muscle group but then there is less stimulation of the core and secondary assisting muscles. The best bodybuilding workouts always use heavy multiple joint exercises which not only work a primary muscle group but several other muscles get involved to accomplish the lift.

Bodybuilding workouts for mass or strength should always include the heavy basics like deadlights, squats, dips, and pull ups or chins. If you want to gain muscle mass effectively and quickly you need to incorporate these into your routines. Many guys shun these exercises because they are difficult, require good form, and may even be embarrassed by the light weights they have to start with. Don't worry about the weight because once you start doing these exercises you will need to add plates quickly as the weeks go by. Adding additional plates making you stronger forces the muscles to adapt and continue to get bigger each month. I can't emphasize enough the importance of how the best bodybuilding workouts rely on these heavy exercises to beef up the entire body.

A guy that hasn't gained an ounce a muscle in months could grow like a weed if he skipped all the glamour muscle exercises and spent a few months getting his hands dirty with heavy deadlifts. This muscle building exercise not only builds the lower back and hamstrings but adds slabs of muscle to the entire back, shoulders, traps, and even the arms. It requires an enormous amount of power and muscle synergy to lift a heavy bar off of the floor and when done right you get a full body workout. This is the kind of movement that the human body most recognizes as something it needs to adapt to quickly by gaining muscle. Even bodyweight exercises like dips and feet elevated push ups can be more effective than many of the machines and the fancy movements inexperienced trainees are attempting.

The best bodybuilding workouts focus on getting back to basics so try this routine to gain muscle fast.

Monday

Deadlifts 5 x 5

Pull ups 4 x 8

Barbell Rows 4 x 6

Dumbbell Curls 4 x 8

Wednesday

Weighted Dips 5 x 5

Incline Flyes 4 x 8

Incline Dumbell Press 4 x 8

Lying Triceps Extension 4 x 8

Friday

Squats 4 x 12

Stiff Legged Deadlift 3 x 12

Bulgarian Split Squat 3 x 12

Seated Calf Raise 4 x 12

It can be very taxing to do heavy deadlifts the same week as heavy squats so in order to enhance recovery and work the muscle fibers differently you'll notice that Monday is a heavy day for back and Friday uses lighter weights and higher reps for legs. You then have the weekend to recover prior to deadlifting again. You do this for 3 weeks and then reverse the rep scheme for Mondays workout to Fridays workout. This way for 6 weeks you can hit your major muscle groups with higher and lower reps.

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How to Get Big Biceps Fast

Teenage Bodybuilding Workouts - How to Get Big Biceps Fast

Starting a weight training and bodybuilding program is very exciting if you are in your teen years and have the desire to gain muscle fast. When I turned 13 my parents bought me a barbell with the cement plastic weights from Sears. Twenty Five years ago there wasn't the internet or many books on how to train correctly. Most of the information we got was from the bodybuilding magazines which were full of misinformation promoting routines by guys that were using chemical enhancing steroids but claiming they were big and natural from protein powder. These routines never worked because they had too many exercises, too many sets, just weren't right for someone looking to build a big foundation on their body. I wanted to get big biceps fast so I could look tougher and be strong but I was overtraining them.

A good teenage bodybuilding workout should incorporate the most basic exercises in good form with an emphasis on slowing increasing resistance to force adaption with new muscle growth. It shouldn't be loaded with fancy machines and isolation exercises. If you want to know how to get big biceps follow this simple routine to gain muscle.

Close Grip Reverse Chin Ups

This might not seem like a bicep exercise but it is actually one of the best arm building movements you can do when starting out. If you aren't strong enough to pull yourself up for a couple reps you are weak and need to strengthen up those arms. If you can only do 1 or 2 reps then follow this structure first. Do as many sets as it takes to do 15 reps. If it takes you 15 sets to do 15 reps that is fine. You are going to build strength in your biceps and back first. Once you are able to do all 15 reps in 5 sets - for example you might do 5,3,3,2,2 reps which totals 15. Keep the rest between sets exactly the same and no more than 1 minute. This will force your body to get strong fast because you will be completing the total 15 reps in a much shorter time giving a greater stimulus for growth. Once you are strong enough to complete 15 reps in 5 sets you are going to work on completing 25 reps in 5 sets. This may take you a couple months but once you can do 5 sets of 5 your biceps will be bigger and stronger.

Barbell Curls

The second bodybuilding exercise that I recommend for teenagers that want to build big biceps is the simple barbell curl. With the pull ups you were focusing on strength development with the lower reps and now you are going to focus on muscle hypertrophy to make your biceps get bigger. Pick a weight that you can do in very strict form for 12 reps. Do 4 total sets of curls to muscle failure. This means you will do as many as you can with the weight. The first set you will do 12 because you picked a weight that was right. The second set you may hit 10, then 8, and 6. Once again total the reps up. This would be 36 reps total. The next time you workout use the same weight but beat the number 36. The first set 12 reps might seem easier now and you might be able to do more but save yourself for the next sets. Do more total reps in your 4 sets each week and your arms will grow like weeds.

It's really important that teenage bodybuilding workouts incorporate constant increases in resistance with weight or the amount of reps performed total. Follow these workout techniques if you want to get big biceps and have arms that stretch out of your sleeves.

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How to Get Lean Muscle - Make Your Abs Pop Out

How to Get Lean Muscle - 3 Cheap Items Make Your Abs Pop Out

The abdominal muscles are simultaneously the most frustrating and most envied of all muscles in the male and female body. Guys know chicks dig those washboard abs; gals know that guys do pay attention to below the chest. Besides the humble sit up, regular men and women are in the dark about exercises and equipment that will help those abs come out of hiding.

Swiss Ball - The Swiss Ball is a versatile object that can be used to improve the core stability and strength of the abdominals. You can try the exercise right now, without the Ball. Lie down, and simply hold your legs together in the air at an angle which produces the most strain on your abdominals. Try and hold the position for 15-20 seconds. Not easy, huh? Imagine doing it with a Swiss Ball! You hold it between your feet and lift it, much like you lift dumbbells.

Torso Roller - A simple device that you hold in front of yourself with 2 hands and push out and draw back in again. You kneel while doing this. This is very effective for strengthening upper abdominals and toning your chest.

Abdominal Exercise Guides - These guides are entirely focused on bringing out the full potential of abdominal muscles. The best ones will cover things like the right foods to eat and a full range of exercises that can be done to bring out a 6- or even an 8-pack. Those stubborn abdominals at the bottom of your stomach not wanting to come out from behind that layer of flab? No problem, abdominal exercise guides have all the information you could want or need, and then some!

The costs of these are negligible when compared to the health, confidence and look of your abdominal muscles after you use them. Although these items are focused on abdominals, your entire body will benefit; exercise is exercise after all and if you find that your shortness of breath, lack of stamina or constant lethargy have mysteriously disappeared, you'll know why!

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How to Get Lean Muscle

How to Get Lean Muscle - How to Gain 20 Pounds of Muscle in 6 Months

To good to be true? If you think it is, don't even bother reading this article. However, if you have the drive to learn how to get lean muscle like the professional body builders do, you're about to learn of the three aspects you need to supercharge your muscles gains, no matter your body shape or size.

1. Heavy weights

When we're talking heavy, we usually mean weights that you can lift but probably can't lift long. It's logical, if you think about it. What happens when you do exercise that puts an unfamiliar amount of stress on a muscle group? You feel pain, right? What happens when you feel pain? Your muscles "swell up" and physically get bigger to better oppose that force so they feel less pain next time. So if you want to continually gain lean muscle, what must you do? So many men insist on using light weights to "tone". By all means, they can tone as much as they want, but they won't get any bigger.

2. Fast, short reps

A little bit of background knowledge is needed before I talk about this next point. A specific kind of pain is needed to maximize lean muscle gains. You can only get it by "training to failure" or getting "muscle overload". What is this and what characterizes it? If you've ever worked out and felt a cold, burning pain in your muscle, that's the beginning stages of muscle overload. It means that your muscles have reached their pain threshold. You might be able to physically lift more, but doing so would be overkill. Following on from the topic of pain in the previous point, training slowly with a heavy weight isn't training to failure. Training quickly is. The heavy weight will ensure that your muscle fibers have enough force on them to cause them to grow and exercising quickly will ensure your muscles train to failure.

3. Structured routine

This is the part where even many bodybuilders and professional weight-lifters fail. They understand the theory of gaining lean muscle. They know what kind of food to eat to fuel muscular growth. All they don't have is a structure that exploits all these muscle growing factors and maximizes muscular growth in the shortest amount of time. Who can blame them, really? Personal trainers charge a fortune to spill their work out structures with you and even then they may be of little help. Fitness magazines are even worse, but at least you know their agenda is to cram as many supplements down your throat in the most inconspicuous manner.

Having said this, there are muscle routines out there that a. teach you how to get lean muscle and b. give you a guideline/blueprint to work to, ensuring you reinforce what you learn by actively doing it. Before you go out and buy a new set of weights and try to push your muscles to muscle overload, make sure you have a muscle routine to work by. You can gain 20 pounds of lean muscle in 6 months, but you need some serious planning and work out structure.

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