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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Muscle Fitness

Best Muscle Fitness Training System

The structure of a muscle fitness training system can take many forms, varying from extremely short and intense to overly lengthy and exhaustive.

One basic way in which a muscle fitness training system is structured is by utilizing a "split routine", dividing the muscle groups up and targeting a certain group one day and another group on another day and so forth. One of the best and basic muscle fitness training systems consists of a split 3 day a week routine which basic structure looks something like this:

Basic muscle fitness training system: 3 day a week workout:

Monday: Chest/Shoulders/Triceps

Wednesday: Back/Biceps

Friday: Legs

Looking at this basic 3 day a week muscle fitness training system, Monday three different muscle groups are worked. The pectorals (chest), the deltoids (shoulders), and the triceps. Since there is some overlap in muscles being worked, that is the deltoids and triceps will be assisting in pushing movements involving pectoral work. So it makes sense to also train shoulders and triceps in this workout as they're already being "activated". So shoulders are followed after chest, and the workout concludes with tricep training (the two larger muscle groups are worked first, and then the smaller triceps muscles are worked last).

Wednesday in the basic muscle fitness training system consists of back (latissimus dorsi) and biceps. Once again there is muscle overlap. When one trains the back performing pulling movements, the biceps also get activated to a degree. So the biceps will be trained on back day since they're already getting worked.

An added note to back and forearm training in Wednesdays muscle fitness training system. The back is sometimes split between upper back for width, and mid back for back thickness. After the biceps are performed, some trainees will also train their forearms, if their goal is overall arm development and especially if their arm development is particularly lacking in the forearm department.

Friday in this muscle fitness training system calls for legs, or in gym circles its "leg day", or in hardcore dungeon gym settings, its "DLD", "dreaded leg day". Since dreaded leg day can be so taxing on the entire body, two days rest are given for recuperation before starting up again with chest on Monday. Leg day consists of training the front leg muscles-quadriceps, the back leg muscles-hamstrings, and the calves round out the Fridays muscle fitness training system.

This is just one basic muscle fitness training system split, which provides the trainee the benefit of working overlapping muscle groups in the same day and allowing rest and recovery in between each muscle building workout. There are a number of other muscle fitness training system splits, routines, and workouts. Only through beginning a routine and seeing what personally works for your bodytype and genetic capabilities, can you begin to personalize your own ideal muscle fitness training system. Future articles will outline specific exercises one can implement within this workout split.

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Core Muscle Training

Core Muscle Training - The Mighty Spot The Good, Bad, And The Ugly

When one is potentially unable to perform a certain core muscle training exercise on their own, then they require "a spot".

1. Usually the case is that the weight is heavy for the trainee, and while he probably will be capable of a certain number of reps, he possibly will not be able to perform the complete exercise within his desired rep range, on his own. Hence he will enlist the help of a spotter. This is an important step in maximizing core muscle training as it allows the trainee to complete those last so important reps of the exercise which contribute the most to building size and strength.

2. Another reason the trainee utilizes a "spotter" during core muscle training has to do with maintaining proper form, performing a "one rep max" in which the trainee is only concerned with determining his strength level and progress by finding out how much weight he can lift for one repetition.

3. A third reason a spot is used for core muscle training, is as a psychological aid which will be discussed further below.

Common exercises which generally require a spot during core muscle training with heavy weight are free weight bench press, and free weight squats. Though any exercise can utilize the added core muscle training and building benefit of a good spot, these are the two big dogs that require a spotter when using heavy weight.

Procedure for a spot during core muscle training:

The spotter will generally only slightly assist the lifter in the reps where he begins to show signs of struggle. Then the spotter will increase his assistance until the trainee is clearly no longer able to perform another rep, at the completion of the previous rep. Here the spotter assists the trainee in racking the weight, thus completing his core muscle training set.

The universal problem: the "jackass spotter":

Unfortunately there are no "schools for spotters" in the typical gym. If there were perhaps there would be less of what we coin as, "the jackass spotter". This is the type of spotter who will practically lift the bar with all his might from the onset of the exercise. He will not even wait until you need the spot, he will begin assisting you from the get go with all his might, successfully negating any muscle building effect from your core muscle training.

Envision this:

One can imagine psyching up for a core muscle training big lift, only to have the jackass spotter end up doing all the work. At the end of the spot, the jackass spotter will immediately proceed to say, "good job bro, it was mostly all you." The trainee tends to be too exhausted, frustrated, and bewildered at this point to do anything more than nod his head. Now one may say, well he can just do another set, and use another spotter. Wrong. For the jackass spotter always follows up with, "let me know if you need another one bro, I'll be right over here." And again the trainee tends to give a frustrated head nod, while the core muscle training destroyer will wait nearby in the wings, periodically looking over ready to rush to the aid for another "spot". Hence the trainees entire core muscle training set is rendered essentially useless.

Precautions:

So it is necessary to be cautious when asking for a spot. A general and obvious rule is when looking for a spotter for your core muscle training heavy lift, attempt to choose the power lifter over the disco bodybuilder. That is, one who is engaged in the business of serious weightlifting, and not one whose neon shines as heavy as his hairspray.

Ego check:

It is worth it even if you have to travel across the gym and ask someone you know or have observed as being a more serious core muscle training lifter. Of course you run the risk of that individual being so serious as to not have the time or not wanting to break his concentration to give a spot. But, most of the time the lifter will be supportive as he's been there at one point himself, and will provide you with the spot. Though if not, don't feel slighted or insulted, instead appreciate and respect the individuals seriousness in regards to core muscle training, and simply move on, asking someone else.

But the main key is to always get a spot if your going to attempt lifting heavy weight during your core muscle training routine with free weight exercises such as bench press and squat.

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