Muscle Building Programs

Hormones That Control Your Muscle Building

2008-01-23T09:49:00.001-08:00

These ideas are the basics of any bodybuilding program and are critical to your success or failure. The two most recommended muscle building programs are truth about building muscle, the musclehead,vince delmonte. If you want more information on muscle building programs you can read this review of bodybuilding programs.

Hormones are gatekeepers of body functions & regulate most of the body processes. Excess or deficiency of any hormone can have a lot of impact on your body. Any imbalance in hormones results in a side effect. e.g. acne is widely attributed to hormonal imbalances.

Muscle building is no exception. Here too hormones act as gatekeepers. Your muscle building success depends a lot on how you manage these hormones. Below is a list three of the critical hormones and the role they play in muscle building. There are hormones that simulate muscle growth while some other simulate breakage of muscle tissues.
1) Cortisol

This hormone has following two important functions

1) Increasing abdominal fat storage

2) Stimulates the breakdown of muscle tissue.

This hormone is released if you are workout time is extended beyond the one hour mark or if you are not taking proper rest. This hormone results in breaking up of muscle tissues. So, don’t extend your workouts beyond the one hour mark. It will not bring any benefit.
2) Testosterone

This is the hormone found in most steroids under different variants. Increased quantity of this hormone results in more muscle growth. If you are following a bodybuilding program than make sure that all the while you have higher testosterone. Higher levels of testesterone will result in more muscle development. Again, improper rest or incomplete sleep decreases the testosterone levels in your body.
3) Growth Hormones

The name itself indicates the functions of growth hormones. They regenerate the body and play a vital role in muscle development. The body increases the production of growth hormones during rest and sleep.

One important conclusion from the above is the need of proper rest. All the above hormones are controlled or produced by your body while you sleep. So while depriving yourself of sleep may result in more production of cortisol that will increase the muscle breakage, taking proper sleep will result in more production of testosterone and growth hormones that bring in the necessary muscle gain.

A really good post from yahoo

2008-01-02T09:31:00.001-08:00

Calories Or Body Fat - Do Ya Know Them?

2007-12-13T11:17:00.000-08:00

Calorie has been the buzz word in weight loss and muscle building niche for a long time. You find people looking upto the calorie count on every food carton that they plan to buy. But if you randomly catch hold of such a person and ask him to explain a calorie, most of them have very vague answer or clue. They find it hard to answer some very simple questions like what calories are, how are they stored in your body, on average how many calories are burned per day, how should you reach or maintain an optimal calorie intake and consumption. Here is a technical definition of calorie that can be used by everybody - "The technical definition of a food calorie (kilocalorie) is the amount of heat required to raise 1 kilogram (1 liter) of water 1 degree Centigrade. A calorie is simply a measure of heat energy. When food is burned, it releases a certain amount of heat (energy), depending on the type of food. The more calories that are in a food, the more energy will be released when it is burned." This definition comes from the Sean Nalewanyj bodybuilding course known as 'truth about building muscle' or the muscle gain truth The word calorie is commonly used to describe the amount of energy in the food. It is also used to represent the amount of energy that is stored in the body as adipose tissue (body fat) and stored carbohydrates in form of glycogen. This brings to an interesting way of looking at body fat also. Body fat should be considered as a reserve of energy that your body stores. By burning off body fat we mean releasing calories from that storage tank and using them like a fuel for various body activities. That should explain to you why most good weight loss programs say that not all fat is bad and that why certain basic amount of fat is so necessary for body functions. Also, this should bring out the body fat equation in a clear manner to you. If you are idle or not working your body is simply not consuming any fat hence the fat accumulates in your body. If you are active and spending energy the same fat burns away like a fuel used in those activities. Its a simple equation where the fat stored in body is equivalent to calorie intake by calorie spend subtracted. This should clear up the basic idea of calorie as well as body fat among you. If you are looking for some good muscle building program that is effective in burning fat too, then you can read more on this the musclehead

Ideas For Getting Better Abs

2007-11-03T09:42:00.001-07:00

It's a common mistake in most people who want visible abs to do abdominal exercise only. Sure, you develop abdominal muscle but it's only hidden under a layer of fat. In fact, you may find your ab getting bigger as a result of the increased muscle mass.

If you want visible abs, your focus should be on reducing excess body fat.

Low body fat = ripped abs

Here are 4 ideas for losing belly fat effectively and permanently.

1. Interval training

Research has shown that interval training is more superior to slow, steady cardio for fat loss. Your metabolism remains elevated post workout, thus resulting in the after burn effect. Effectively, you continue to burn calories even after an interval workout but not after a long, steady cardio workout.

2. Nutrition

Proper nutrition is the key to fat loss. No matter how much or hard you train, you'll never get visible abs if you live on crisps, sodas, fast food, cookies and other crap. Don't fall for any of the low carb, low fat, high protein and other fad diets. Instead, eat a healthy and well balanced diet that includes various food groups - carbohydrates, protein, fats, vitamins and minerals.

Drink plenty of water to stay hydrated and to speed up fat loss.

3. Resistance training

Resistance training not only sculpts your body but is important for building muscles. Like interval training, it raises your post workout metabolism so your body continues to burn calories even when you are doing nothing.

4. Reduce stress

Stress has been associated with belly fat. In stressful situations, your body releases a stress hormone called cortisol. Excess cortisol production leads to build up of belly fat. A fat belly is more than ugly looking. Accumulated fat in the abdomen increases your risk of developing high blood pressure, diabetes, heart disease and stroke.

The good news is that you can attain a set of lean or six pack abs through a healthy diet plan and effective training program that promote fat loss.

Better Chest Growth Exercises - I

2007-10-30T20:49:00.001-07:00

Chest development may be comparatively easy, but it still takes a concerted effort. Don't allow that effort to be in vain. Give this routine a try and you'll soon be on your way towards an armor plated chest.

There's an old expression: "Do you want it fast -- or do you want it good?" Luckily, when it comes to chest training, you can have both.

1) Dumbell flyes This is most definitely an isolation move, geared more as a warm up and to pre-exhaust the muscle group. It also works well as a nice stretch. While lying on a flat bench, hold two dumbells overhead, palms facing inward. Lower the weights out to the sides with slightly bent arms. Raise and repeat for 10-12 reps. There's no need to go heavy on this movement. Dumbell flyes are not mass builders. This is merely preparing the muscles for the oncoming onslaught. Do only 2 sets and move onto... When working any fast twitch muscle group for size and strength, it's best to use compound movements. These can be defined as basic exercises that allow for the use of heavy weights.

In order to put the most emphasis on the chest muscles when performing dips, keep your chin on your chest, round your back, lean forward slightly, and hold the feet forward under your face. Dip downwards as low as you can without discomfort and raise upwards into the straight arm position. Keep a steady tempo. This exercise really brings out the "sweep" of the lower pecs.

Although lifting heavy is the way to go, don't be tempted to take longer breaks in an attempt to simply lift heavier poundages. The goal is to build muscle, not to impress the guy (or most likely the girl) working out next to you. Besides, another advantage of working out quickly is that it induces the natural secretion of growth hormone. Any strain that continues beyond an hour's time will not release further growth hormone. Get in. Get to work. Get out.

Organic Food Is More Nutritious

2007-10-30T12:24:00.001-07:00

Medical News Today - Oct 29, 2007
Early results of a 12 million pound, 4-year EU study on the benefits of organic food suggest that some of them, such as fruit, vegetables and milk, are more nutritious than non-organically produced food and may contain higher concentrations of cancer ...

The results were released to the press but there is no mention of a of a journal publication as yet. The research team said its findings will be published in full within the next 12 months.

The findings were announced by Professor Carlo Leifert of the Tesco Centre for Organic Agriculture based at Newcastle University, UK, who with his team are working on the EU funded project called the Quality Low Input Food (QLIF) project, the biggest ever to research the pros and cons of organic farming and food.

Source:

BBC News

Side effects of antibiotics on women

2007-10-30T12:15:00.001-07:00

Here are possible side effects that women should be aware of before using these medications, courtesy of the Alliance for the Prudent Use of Antibiotics:

Yeast infections.
Diarrhea, upset stomach and vaginal infections.
Decreased effectiveness of birth control pills.
Certain antibiotics should not be taken by a woman who is pregnant or nursing, unless prescribed by a physician who is familiar with the woman's condition.
Antibiotics can interact with many other medications.

Source:http://news.yahoo.com/s/hsn/20071030/hl_hsn/healthtipwomenandantibiotics;_ylt=AoRqZEdiu9RCpCGfkVrP3E3VJRIF

THE SPEAKING TREE: Hands That Heal Mind, Body And Spirit -V N Mittal

2007-10-26T04:49:00.001-07:00

Nature has gifted our bodies with an inbuilt mechanism to heal itself. The hands, especially, have immense healing capability. That hands possess innate healing power is evident in an Atharva Veda verse: “Gifted with the divine power, our left hand is empowered to heal skilfully by removing all barriers in the free flow of joy. The right hand is still more powerful and dexterous as it contains all the divine gift of therapeutic capability — the healing touch of which ensures detoxification, harmonisation, well-being, joyful life and salvation. Our healing hands possess 10 healing fingers branching from them...”.

The inherent healing power of the hands has been deftly exploited in various drugless therapies including Quantum Touch, Acupressure, Su Jok, Shiatsu (Japanese from shi, meaning finger, and atsu, meaning pressure), pranic healing and Reiki. Amongst these, Reiki, the ancient healing system rediscovered by Mikao Usui in early twentieth century Japan, is popular worldwide as a way to treat physical, emotional and mental disorders.

The word ‘Rei’ means universal and ‘ki’ means life-force energy or the prana. Reiki simply involves tapping into universal life-force energy and laying on of hands on a few body areas. Once you have learnt the technique, and you have gone through an attunement process whereby you are able to source the universal life-force energy, you can channel its amazing power through your hands, to heal yourself or others, just by intent, as and when desired.

Source: http://epaper.timesofindia.com/Repository/ml.asp?Ref=VE9JTS8yMDA3LzEwLzI2I0FyMDIwMDI=&Mode=HTML&Locale=english-skin-custom

School sports plan For Weight loss - From Yahoo

2007-10-25T11:26:00.001-07:00

LONDON (AFP) - The government on Monday launched a campaign for greater participation in sports at school to combat the growing threat of obesity that the health secretary said was comparable to global warming.

According to government-commissioned research half of all Britons will be obese in 25 years if current trends are not halted; furthermore, 86 percent of men will be overweight in 15 years and 70 percent of women in 20, it suggested.

Complete Original Story

http://news.yahoo.com/s/afp/20071015/hl_afp/britainhealthobesitypolitics;_ylt=AkBIdSA5RcjALFxbM_AwhvCISbYF

Common Bodybuilding exercises and all about about abs, symmetry, muscles and exercises.

2007-10-25T11:02:00.001-07:00

The most common body building exercises people perform are compound exercises. When you are performing compound body building exercises you are primarily working on mass. That is, compound exercises mean that more than one body part is used to lift the weight. Bench presses, while generally considered chest exercises, also provide secondary stress to the biceps, triceps and shoulders. So, these other muscles grow as well as the chest although not to the same degree. Other common body building exercises that perform compound exercises include squats and military presses. Now, these exercises are not necessarily designed to make the person's muscle mass huge (although they certainly can be used for this purpose) these exercises can be used in a lesser capacity so as not to massively pack on muscle.

The second type of body building exercises that are employed are those exercises that are isolation exercises. These exercises do not involve more than one muscle group and are designed to specially develop the muscles of a particular area. These exercises can be employed with high repetitions to burn fat and usually follow a cycle of mass building so as to create the definition that mass requires for aesthetic looks. Please note, contrary to popular belief these exercises cannot spot reduce fat in a particular area. Yes, fat will be burned, but it will be burned evenly throughout the body as opposed to any specific or particular area.

So if your "big 3" are lacking how do you improve them? In order to get them to the level that you need them to be, you need more than an exercise chart and a 'simple demonstration' from someone who has never taken their lifts to a decent weight. This is because whilst the lifts are basic on the surface, there are many subtle aspects to them that only become apparent on the journey towards decent weights. These include many equipment set-ups, mental factors and small technique refinements that can only be passed on from someone who has done it all before.

The ripped look is something most body builders and even average people strive for. It is a particularly attractive look but to exercise the abs is the wrong direction. Let me explain. The abdominals are the center piece of a ripped muscular body. No two ways about it. If a guy or gal has a nice developed body but their belly has a pouch or is distended in the case of a pot belly, the muscular body some how loses it's legitimacy. It's just a fat guy or girl with nice arms or shoulders or whatever. The reason for that can be found in the science of aesthetics.

First and foremost, you must realize what you want. There seems to be a lot of confusion about the abdominal body part. The confusion lays in working them. It seems logical, that if we want better looking abs we should work them and grow them. This fact is responsible for more people quitting and never bothering again. The confusion is understandable, but you should approach this intelligently and you will get the results you are after without too much work.

Getting a good set of hard abs is about presentation and not the muscles themselves. Its about a visual balance and aesthetics. Working your abs for hours and hours a week actually has the opposite effect, hence this is why most people give up. Their muscles grow around the waist as a response to their diligent work outs. Then they despair as they notice something strange. They dont look good!

If you have a layer of fat across your abs, and you do the work outs that make the abs grow too, you are actually making your torso look bigger. But wait? Isn't that the point? Ummm...no. Heres why. A set of neat tight abs on a muscular body make a great center piece. All muscular bodies are not complete without the familiar six pack. But....when the eye looks at a muscular body it focuses on the six pack because it is a natural resting place. The eye follows the V shape, the wide shoulders and rests at the point of the V the bottom of it, the abdominals. The eye searches for this natural shape, the V or a triangle and is naturally more satisfied with a smaller V The wider the top, the more tapered the bottom, the more satisfying it is to look at.

Muscle Builder Program

2007-10-21T11:10:00.001-07:00

Getting started on your Muscle Building Workout:

Muscle builder program Step 1. Decide exactly the days you will exercise, the days you rest, the exercises you perform and your rest periods.
To Build Muscle exercise 3-4 days a week. Not more. The sample Workout section will give you 3,4 and 5 day workout plans. The Exercises section will provide you with the best Exercises by body part and tips on how to do them correctly.

2. Warm up and Stretch.
Warming up and Stretching are crucial to an intense muscle workout and to prevent injuries.Warming up your body pumps fresh oxygen-rich blood to your muscles helping them prevent overstress thereby avoiding injuries and also flushes the waste products of muscle metabolism namely Lactic acid. Cardio and Calisthenics are excellent as a warm up. Stretching helps increase range of motion, makes training safer and makes your body incredible flexible.

3. Proper Breathing

It will help you lift better and more. Simple tip. Exhale while you exert.

Abdominals Are A Muscle, Too!

You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar?

The same goes for your abdominals. Your abdominals are a muscle group that requires the same formula and attention and are not any different. For some reason many consider abdominals to be a 'special' body part that requires a different set of rules and a completely different formula for training. Abdominals were not given a 'secret code' to crack. To get thick, dense abs - those ones that 'pop' out - you must train them with intensity and overload. Here are some practical tips you can apply to your program so that you can be the 'man' or 'gal' at your gym with a ripped and muscular six-pack!

Prioritize By Sequence

If your abs are your worse body part, then why do you keep training them last, at the end of your workout? Which muscles groups will receive the highest priority when you train? The ones done at the start of your workout or the ones done at the end of the workout? Of course, the ones done at the start of the workout while you have the most energy and focus.

When you press into your belly, and feel how spongy and soft it is, often you may feel disappointed until you remember you are not tensing your muscles. Relieved, you tense those abs hiding under a fleshy outer skin and sure enough there is a reasonably hard wall of muscle there. Cool.

But you look up at the TV and see a couple of fitness models and it strikes you quite plainly, that your hard abs and their hard abs LOOK different. It is little consolation to know you have abs just like they do. Virtually the same. But yours are hidden under some spongy flesh and theirs is defined and tight looking.

So defining this we realize something new. Abs are not about the actual muscles but the presentation. You have the same muscles as the fitness models but when you take your shirt off at the beach, no members of the opposite sex even pay attention. When they take their shirt off, everyone looks right?

The stomach muscles are a very large muscle group and perform the job of supporting the frame of our body. Should one neglect to exercise these muscles, they eventually atrophy and can cause various aches and pains throughout the body. Stronger abs can change the whole shape of the body and turn it into a healthier body, and with stronger abs one can go the distance in cardiovascular exercise.

Keep Record Of Your Muscle Building Program

2007-10-21T11:02:00.001-07:00

This is fairly a simple habit that I constantly preach to my trainees be it online or offline. It is a habit that can propel your muscle growth and certainly help you to build muscle mass fast.

This habitual action requires you to keep a detailed record of every workout that you perform in a simple logbook. Sounds easy but not many people apply that to their training. Yet, they keep asking me how to build muscle mass fast

1) Find Out What It Is You Want

You want to know where most people fail in the gym? It’s their lack of honesty with themselves. If you seriously want to get into great shape, you’re going to have to sit down and be honest with yourself. You have to think of a reason that hits close to your heart and mind of why you want to go to the gym.

If you’ve been losing motivation and having a hard time focussing, try going back to why you’re training in the first place. Believe me, if that reason is strong enough, you’ll keep going back to the gym.

2) Use Your Mind And Visualize

This is very important. By using your mind and visualizing how you see yourself at the end of your training cycle is very, very powerful. If you can’t see how you want to look in the future, you need to sit down and concentrate on how you “really” want to look.

Try looking 12 weeks into the future and imagine how you would look in a T-shirt or a pair of shorts. Concentrate and imagine how you want your body to look and you will have a better idea of where you want to go.

My muscle building program has gone from four very intense workouts a week, down to one short workout with only five exercises. And I get more out each workout because my body has time to fully recover and build the muscle I requested a few days earlier.

Whether you want to build some new muscle of lose some old fat, you need a new age muscle building program. More is not always better.
Al is a life long weight lifter who was very disturbed when he found out that supplement makers were writing their own reviews in their own magazines. He sought, and found, a better way to build muscle. Just quit working so hard at it! With a little common sense and a dose of skepticism, you can build yourself the perfect muscle building program.

How to Get a 6 Pack Abs From A Muscle Building Program

2007-10-21T10:56:00.001-07:00

Have you ever seen those ads for the 6 pack stomach commercials and said to yourself "how can one get these abs without having to work out for years?" Well, you CAN learn how to get a 6 pack fast. People do it every day, it is so easy and reliable, you will be astonished!

By using a simple technique a little discipline and a lot of desire, you too can have abs like that and get them fast. Days, weeks! Not years! The trick is to get the right information.

So what we are doing is two things. We are going to limit your calorie intake if you are overweight and we are going to hit your abs with crunches and sit ups in an effort to enlarge the muscle group. This is how to get the perfect abs in record time.

The first thing you need to worry about is how much you eat. If you do not eat enough, you will not gain any weight and that is not what you're after, is it If you are the type of person who has always been skinny, you can get away with eating as much as you like. If you are one of these people and you do put on a little bit of weight, then you will lose the fat a lot quicker than you gained it.

On the other hand, if you are a person who gains weight easy, but finds it hard to make lean gains, you have to be a lot more careful with how you go about your diet. I fit into this category and when I first began weight training, I weighed around 77kg and was eating around 2200 calories a day. This allowed me to gain lean muscle, without putting on loads of lard too.

Whichever technique or approach that you are using in the gym, the foundation factor remains the same; if you desire success then you have to aim for PROGRESSION.

That's right. Progression is the only way that you can measure your muscle building efforts. You see, our bodies build muscle due to an adaptive response that you introduce during your weigh training. In order to survive the next intensive workout, your body will rebuild larger and stronger muscles to prevent itself against possible damage.

Henceforth, in order for you to build muscle mass fast, you have to continually progress on a weekly basis by increasing your stress level consistently. And this progression can easily be recorded in your simple logbook.

Points to note before going into gym

2007-10-21T10:44:00.001-07:00

Most of the people go for their workouts as if they are going out for a stroll along the road to relax themselves. The commitment is entirely missing. Entering your gym is only the first step to muscle building, it is not enough to go to gym daily to get a godlike physique, you need much more desire and commitment than that. What you do before, during, after your workout all contribute to the success or failure of your muscle building quest.

Your muscle building success is defined by a lot of factors inside and outside your gym. Your selection of exercises may be taking away your muscle growth instead of contributing to them. Similarly, your food habits or personal social life may be effecting it in more of a negative way than helping you with it. Combine, all these together and you may will get to know why your muscle building program has not yielded the way it has for some other people.

Out here we are going to take five of the factors that make some contribution in some way to your muscle building success and at the same time try to identify the possible problems and their solution.

This article will come up as a series of five articles with two points to consider in each article. The objective is that one should compare his current routine with the points mentioned in particular article and if there are faults they should be rectified upon immediately before jumping to next step. So follow the series closely and eliminate each fault as you start identifying it.

1) Jumping To The Podium Without Proper Practice Or Rehearsal

This is a mistake that most amateur bodybuilders do. They hear about an exercise and watch someone do it and they feel they are all ready for it. Next day you see them doing the same exercise with utmost intensity but with poor form. Remember, doing an exercise without proper form or doing it too quickly either can increase your chances of injury. Also, exercises not done properly don't really add up to muscle gain. Injuries bring a break in your workout program and may force you to break in between or push you out of the rhythm.

So, don't jump to stage directly, take your time. Before you start doing an exercise learn it properly from a trainer and perfect its form. Ask someone to watch you do it and tell you if you are not doing it in the proper manner. If you are following an online muscle building program than most of them come with proper instructions on each exercises, so make sure you do follow them in a proper manner. Don't do an exercise if you are not confident about it. It will save you from injuries and you can direct those efforts somewhere else.

2) Digging Up Roads That Lead To Nowhere.

Another common trait of newbies and unsuccessful bodybuilders. They are just about doing everything. I see most of the newbies come to gym without any proper plan or exercise. Most of them are there just to throw weights and go home contended that they are building up muscles. Nothing more than a waste of time. If you regard muscle building as a hobby, I seriously advise you to stop doing that. It is something that demands commitment and planning. If you have not done it already then develop a proper workout plan.

Although, I will advise you to get a good trainer or at least a good professional muscle building program but some of you may not be interested in spending any bucks, so spend some time and develop a good workout plan. Assess where you are right now and determine what you want to achieve by next month. If you can't imagine your growth or if you can't figure out where you will like to see yourself in next 30 days, then stop going to gym, you will not build any muscles if your mind is not ready for it. Get down to the basics again, do everything in writing - from where you are in terms of body measurements and photographs, to where you want to go, again in terms of body measurements, to how you are going to achieve that - your workout schedule and plan. Don't just fidget around in the gym, go there like a pro, a man on mission and do it accordingly.

Review Muscle Building Programs

I recommend following two muscle building programs to all the readers. You can find in depth review of these programs at given link.

Muscle Gain Truth

The Musclehead.

Additionally if you need a software to track your growth or come up with a plan then you can use this free bodybuilding software.

Three More Muscle Building Articles

2007-09-22T07:16:00.000-07:00

Three more articles from ezinearticles.com, one of the best source for reprintable content. The articles here are on a basic theme - how to build muscle.

How Do I Build Muscle? Essential Techniques Revealed

By Edward Hickford

Firstly, training. I'm afraid there is no escaping it! You must train with weights if you want to gain muscle on your body, and by weights I mean free weights. Barbells, dumbbells and power racks are your friends here! Find a good gym that has this equipment and that is really all you need. All those fancy machines in the gym may look appealing but they are nowhere near was effective for adding muscle to your frame as free weights are. Focus on compound exercises like squats, deadlifts, bench press, overhead press, chins and dips.

Nutrition is your next concern. Ditch the pizza and hamburgers and eat some good, clean food. Protein builds muscle so aim to eat at least 1 gram of protein per pound of bodyweight. Try not to rely on powdered protein drinks and instead have lean chicken, beef, fish etc - protein that comes from whole food is more beneficial for muscle building than powder.

Next up is carbohydrates, if you don't eat enough carbs the protein you have eaten won't be used effectively. The amount of carbs you eat is a tricky one as some people are more carb sensitve than others (resulting in fat gain). As an example, if you are 12 stone aim for 5 meals of carbs at 40 grams each (with protein and fat thrown in) - this will give you 200 grams per day however you may need more on a workout day. Don't forget fat, not all fats are bad and some are very good for you. Essential Fatty Acids (EFAs) are amazingly good for your health and will help you build muscle. EFAs are found in foods such as oily fish, nuts, seeds and avocados among others.

So we have covered training and diet, the final component is rest. You must rest to allow your body to recuperate and grow. When you train your muscles the fibers are actually being broken down, when you rest your body will use the food you have eaten to rebuild the muscle fibers. Rest is very important to aim to get at least 8 hours of sleep per night.
If someone asks you "how do I build muscle?". You know the three components are nutrition, training and rest - all you have to do is stick with it and the muscle will come! If you want to discover how to put this together in the most effective way possible and make sure your success is guaranteed, click here.

Article Source: http://EzineArticles.com/ ?expert=Edward_Hickford

Article#2

How To Get Muscle Fast

By Edward Hickford

I always get asked how to get muscle fast! The solution is simple and comprises of 3 essential factors - nutrition, training and rest. How you go about these three things will determine how fast you bulk up. Believe me - if you do things correctly, people will think you are taking steroids!

I've put nutrition at the top of the list as it is THE MOST IMPORTANT factor in your success. You have got to eat if you want to gain those pounds! I want you to eat at least 6 meals a day, not a huge amount in each meal but make sure it contains fat, carbohydrate and protein. 6 good meals a day will put your body in a prime state to build muscle mass and you will have a steady stream of nutrition. Divide the meals up equally at 3 hours apart. Be sure to weigh yourself at the start of your bulk, and aim for no more than 4lbs per week - this will ensure you gain quality muscle weight rather than fat.

With your diet sorted, you can worry about what to do in the weights room! Forget the bicep curls and tricep kickbacks for now, COMPOUNDS are where its at if you want to grow muscle quickly. As a general rule, the more muscles involved in an exercise - the harder it is and the harder it is the better it is! The best weight lifts to use are: bench press, deadlifts, squats, overhead press, rows, chin ups and dips.

So you have eaten and trained your guts out? What now? Now....do nothing! To gain the most muscle in the shortest possible time you must rest. Your muscles recover and grow when out of the gym so ensure you get at least 8 hours of sleep each night.
Well, now you know how to gain muscle fast. The three components are nutrition, training and rest - all you have to do is stick with it and the muscle will come! If you want to discover how to put this together in the most effective way possible and make sure your success is guaranteed, click here

Article Source: http:// EzineArticles.com/?expert=Edward_Hickford

some Good posts

2007-09-12T06:09:00.000-07:00

http://www.questionsansweredonline.com/?p=3148
http://www.blogtrap.com/blog/?p=3284
http://healthnews.askafriend.com/fitness/find-the-real-deal-about-muscle-gain-truth/
http://www.idealhealthfitness.com/1270/the-truth-about-truth-about-building-muscle
http://www.helpforhealth.info/excercise/a-review-of-truth-about-building-muscle/
http://www.factsandnews.com/blog/general-health/the-truth-about-muscle-gain-truth/
http://www.meaningfulworks.org/blog/health/1008-find-the-real-deal-about-truth-about-building-muscle
http://blogstuck.com/health-exercise-fitness/a-review-of-muscle-gain-truth/597/
http://www.healthandwellnessfacts.com/wellness/a-review-of-sean-nalewanyj-2/131
http://www.crediblereviews.com/health/645/a-review-of-sean-nalewanyj

some Good posts

2005-09-12T06:09:00.000-07:00

http://www.nodoctorsplease.com/the-truth-about-building-muscle/
http://healthyrecipes4u.com/healthy-recipes/specific/weight-loss/63-a-review-of-truth-about-building-muscle.php
http://www.the-beauty-site.com/health/find-the-real-deal-about-muscle-gain-truth/391
http://www.teamvernonlv.com/146/health/find-the-real-deal-about-sean-nalewanyj-2.php
http://www.goodfitnesstips.com/2008/01/01/find-the-real-deal-about-muscle-gain-truth-2/
http://generalhealthissues.com/healthissues/find-the-real-deal-about-sean-nalewanyj
http://antiaging.nichepro.net/health-general/the-truth-about-sean-nalewanyj.html
http://www.webengtech.com/health-wellness-nutrition/the-truth-about-sean-nalewanyj/1521
http://blogstuck.com/health-exercise-fitness/a-review-of-muscle-gain-truth/597/
http://www.factsandnews.com/blog/general-health/the-truth-about-muscle-gain-truth/
http://www.meaningfulworks.org/blog/health/1008-find-the-real-deal-about-truth-about-building-muscle
http://www.helpforhealth.info/excercise/a-review-of-truth-about-building-muscle/
http://www.idealhealthfitness.com/1270/the-truth-about-truth-about-building-muscle
http://healthnews.askafriend.com/fitness/find-the-real-deal-about-muscle-gain-truth/
http://www.healthandwellnessfacts.com/wellness/a-review-of-sean-nalewanyj-2/131
http://www.articlefeeder.com/blog/health-and-fitness/4537-the-truth-about-truth-about-building-muscle-2

Links Post - 2

2004-11-30T07:13:00.000-08:00

http://www.performancesupplements.co.uk/linksmisc.asp?search=Healthcare&order=site
http://www.prakton.es/links_deportes_cycling.php
http://www.prakton.es/links_deportes_cycling.php
http://www.routes2.co.uk/links.html
http://www.sandiarunswithdeer.com/
http://www.sandiegohiphopscene.com/?center=industrylinks
http://www.screenpatioenclosures.com/links9.html
http://www.ssacoustical.com/lncp.html
http://bulgaria-vidin.com/directory/Garden-1.htm
http://indomonitor.com/links/index.php?cat=4
http://popup-toolkit.com/directory/Hardware-2.htm
http://popup-maker.com/directory/Bikes-2.htm
http://thepagerank.net/website/buildingbodymuscles.com
http://www.blurbosphere.com/sites/links_Health_Fitness.html
http://www.azhealthdirectory.com/dir/weight-training.html
http://www.visitalink.com/detail/link-19161.html
http://www.thebenchpress.com/links/bodybuilding-powerlifting.php
http://www.uc33.com/detail/link-75457.html
http://www.sunhyips.com/directory/index.php?p=d
http://www.pilates.co.il/49316/HealthandPilates
http://www.rewardcreditcardsite.com/links2/

link posts -3

2004-11-06T07:11:00.000-08:00

http://www.softdll.com/links/health-2.html
http://www.nethealthresources.com/page/weight-training.html
http://www.longdage.com/GuangGao/frmViewAdDetails.asp?AdID=2013
http://www.globalaffiliateprograms.co.uk/friends/others_24.shtml
http://www.freewebs.com/topsoftwarecrm/enlaces4.html
http://www.energycenter.com/grav_f/links.html
http://www.dmegs.com/Health/Fitness.html
http://www.businessmarketingagency.com/detail/link-960.html
http://www.hotvsnot.com/Health/Fitness/Weight_Training_And_Bodybuilding/
http://www.cherwell.eu/directory/health/fitness/?s=A&p=1
http://www.broxtowe.eu/directory/health/fitness/page-7.html
http://www.magdalyns.com/health/fitness/?p=2
http://www.redscissors.com/site/1429603/page/686533
http://www.fat64.net/Health/Fitness/?p=17
http://www.linksdaily.info/health/fitness/
http://www.e-sentiment.net/Health/Fitness/
http://www.clickernetwork.com/health/fitness/

links post -1

2004-07-04T08:14:00.000-07:00

http://destaquebrasilia.com/hospedagem1.php?cid=6
http://envla.com/index.php?q=review
http://roofing.hampshire-dir.co.uk/Links2.aspx
http://top-parts.com/links.html
http://www.ajaxworkspace.com/partner_Health.htm
http://www.airportparkingexpress.co.uk/health-4.htm
http://www.bestcyprusproperties.com/index.php?pageid=879
http://www.druksnel.nl/links39.htm
http://www.duttoncommunications.com/page10.html
http://www.fitnessequipmentadvisor.com/?p=113
http://www.hydesscreening.com/links36.html
http://www.howtoloseitfast.com/directory18.htm
http://www.housesweepers.com/links.html
http://www.ibratu.ws/index.php?search=mass
http://www.jfbainc.com/associations.html
http://www.ledtronics.com/resources.asp?cid=6
http://www.micorp.co.nz/links002.php
http://www.mortgageaccelerationllc.com/links.asp?cid=6
http://www.narcoticsawareness.com/links.html
http://www.pembs-directory.co.uk/links2.html

sss

2004-01-11T09:29:00.000-08:00

http://www.bodyweightexercisegoals.com/bodyweight-exercise-resources/25-important-tips-for-cardio-weight-training-for-fat-loss

http://healthnews.askafriend.com/weight-loss/cardio-for-fat-loss/

muscle posts...

2004-01-11T09:26:00.000-08:00

http://www.leisuretimenews.com/weight-training-for-atheletes/94
http://www.sports-nutrition.aerobic-activity.com/159/is-weight-training-safe-for-young-sportsmen/
http://www.huntingfishingonline.com/42/hunting/why-should-young-athletes-opt-for-weight-training.php
http://www.rvcampingreview.com/category/outdoor-adventures/
http://www.thegolfingvacation.com/golf-lessons/is-weight-training-safe-for-sportsmen/
http://www.recreationdept.com/basketball/weight-training-for-sportsmen-42
http://www.paddlingadventure.info/366/why-should-young-sportsmen-opt-for-weight-training/

some of my posts

2004-01-04T08:34:00.000-08:00

Muscle Building Programs

Hormones That Control Your Muscle Building

A really good post from yahoo

Top 5 Habits to Increase Longevity Posted Tue, Dec 18, 2007, 6:12 pm PST

Calories Or Body Fat - Do Ya Know Them?

Ideas For Getting Better Abs

Better Chest Growth Exercises - I

Organic Food Is More Nutritious

Side effects of antibiotics on women

THE SPEAKING TREE: Hands That Heal Mind, Body And Spirit -V N Mittal

School sports plan For Weight loss - From Yahoo

Common Bodybuilding exercises and all about about abs, symmetry, muscles and exercises.

Muscle Builder Program

Keep Record Of Your Muscle Building Program

How to Get a 6 Pack Abs From A Muscle Building Program

Points to note before going into gym

The Musclehead.

Three More Muscle Building Articles

How Do I Build Muscle? Essential Techniques Revealed

Article#2

How To Get Muscle Fast

some Good posts

some Good posts

Links Post - 2

link posts -3

links post -1

sss

http://healthnews.askafriend.com/weight-loss/cardio-for-fat-loss/

muscle posts...

more posts

some of my posts