How to Gain Muscle

New "Muscle Building Mania" E-Book Launched!

2007-08-29T04:51:00.000-07:00

I have just bought a new ebook called Muscle Building Mania. It's a bargain because although it is not brilliant it is only 99p and full of useful information for the beginner such as the pros and cons of joining a gym or constructing one at home. It gives meal recipes to have as part of a bodybuilding diet, advice on supplements and more. Check it out at Muscle Building Mania and make up your own mind. :)

Like I said there are far better books out there but not for 99p!

Remember, its not the size of the dog in the fight, but rather the size of the fight in the dog!

Regards ;)

Muscle Gaining Fundamentals

2007-06-29T04:06:00.000-07:00

The first step to take when building muscle effectively is to acquire an understanding of the fundamental biology behind it, specifically the body’s actions and reactions to those actions that encompass muscle growth.

Principle

The principle of muscle growth is that the body releases a growth hormone when muscles are placed under tension for a specific amount of time. Micro tears are created in the muscle fibres when the body lifts heavy weights. The body then starts to repair these tears, but it builds extra muscle fibres as well increasing muscle size and ensuring it is prepared for the strain of lifting again.

Once the fundamentals are known, the second step to take is to put them into practise.

Practise

When applying this theory to practise, there are two variables that are altered to achieve the specific amount of muscle tension. They are the amount of sets and the amount of reps per set. By varying the values of these two variables whilst maintaining the same muscle tension, different parts of the body’s muscles are affected.

A high amount of reps per set and a low amount of sets, for example 12-15 reps per 2-3 sets increases the strength of the fibres that connect the muscle to the bone.

A low amount of reps per set and a high amount of sets, for example 5-7 reps per 4-5 sets increases the density of the muscle fibres themselves.

An effective muscle building workout routine will include a mixture of both ratios of lifting. An example of using this to formulate a workout plan would be to look at a four week period.

Week 1: 2-3 x 12-15 sets
Week 2: 3-4 x 5-7 sets
Week 3: 4-5 x 4-6 sets
Week 4: 2-3 x 12-15 sets

Throughout this routine, the body should intake plenty of protein-rich foods such as chicken, fish and eggs, and plenty of complex carbohydrates such as oats and cereals.

This workout routine constitutes a month of effective muscle building creating a bigger you that looks and feels great!

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Perfect Abs - Three Ab Routines to Show Your Six Pack

2007-06-27T05:59:00.000-07:00

Crazy, ripped, hard abs. That's the key to showing an awesome body. If you think that all training is about is making sure your chest is big enough to make your shirt hang out past your stomach then you’re missing the boat. Chiseled abs is awesome abs.

How do you get ripped abs?

It's about diet, cardio and hard ab routines. I'll give you the low down on how to burn in some washboard abs with this killer ab routine and save the diet ramble for another time.

First of all if your not training abs, start. That would be beginner ab routine phase one! Three sets of crunches for 20 reps a set. If that's not a problem then superset each set of crunches with a set of hip roles, followed by a brief 30 second rest to let the burn fizzle a bit.

For hip roles you lie on the ground pushing down with your hands and raise your pelvis off the floor so the tail bone comes right up and squeeze the abs!

Last step in the beginner ab routine is to add in some bridges or "planks" as some "guru's" of fitness have coined them. This is basically a pushup position but you don't rest on your hands, you rest on your forearms and just hold it for 30-60 seconds. Don't let your lower back sag! Keep a slightly inverted c posture like your trying to pull your hips toward your chin.

So here is the ab routine once you are working all exercises together.

Beginner ab routine phase 1:

Crunch x20
Hip roll x20
Bridge for 30-60 seconds
Rest and repeat for 3 circuits or just keep rotating through!

Alright enough of the easy stuff, we're here for some serious abs, killer abs.

Onto Ab Routine 2: The ab killer! I love pet names.

This ab routine will all be done on the decline bench.

The first ab exercise? Decline hip roll/leg raise. Beauty!

Step 1: Put your head where your feet should be

Step 2: grab the bench or the footholds; whichever is more comfortable (not that it will matter in a few minutes)!

Step 3: Stretch out and do a straight-legged leg raises.

Step 4: once at the top of the leg raise turn it into a hip roll so that you point your feet at the ceiling. Hold for a three count and go back down!

Second ab routine exercise:
Incline sit-ups:
Step 1: put your feet in the foot holds (you've turned around!)
Step 2: Lower yourself until you're about a foot short of lying fully back
Step 3: Come back up if you’re still with me!

Third ab routine exercise:
Incline Russian twists (even sounds evil doesn't it?)

Step 1: don't move out of the sit up position. Just grab a medicine ball or a 10- pound weight.

Step 2: straighten fully your arms right to your front and lower yourself to the bottom position of the incline sit up and hold it.

Step 3: Rotate to the right 90 degrees with your arms straight and then back to the left at 90 degrees. That's one rep. You don't come out of the bottom at all! Fun huh?

Here it is ab routine layout:

Leg raise/hip roll x20
Incline sit-ups x20
Russian twists x20 or 40 if you count both sides!

No rest between ab exercises, and only 30-60 seconds rest after completing the tri-set.

Third Ab Routine:And the grand daddy hardest ab routine ever? For mortals anyway? Because I remember something about homer Simpson and a cannon ball, but I think you need to have access to the applesauce bar for that ab routine to work!

Well let’s call it the "commando cardio ab annihilation" workout. I have to have a fancy name on it or you wouldn't be interested! It involves a pre-stretch, a contraction and a dynamic stabilization (I just made that up, but you get the idea) exercise. Here are the ab routine exercises.

1. Smith machine, Swiss ball hip rolls2. Partner resisted Swiss ball crunches3. Swiss ball rollouts4. Profuse sweating and clutching of the stomach.

Ab routine exercise 1: Smith machine, Swiss ball hip rolls:

1.Set the bar low in the smith machine, just below the top of the Swiss ball.

2. Sit on the ball and roll out so that you have to reach back and grab the bar as you lie on the ball. You should be about 2-3 feet away, stabilizing your self by holding the bar and flexing everything!

3. Using only your abs, stretch your pelvis down as low as it will go and then do a hip roll. Legs straight is the hardest.

Ab routine exercise 2: Partner resisted Swiss ball crunches.

1. It’s a normal Swiss ball ab crunch but your arms are crossed across your chest and your "friend" pushes down on your shoulders to apply resistance. That's it,..ahem.

Ab routine exercise 3: Swiss ball rollouts.

1. Kneel on a pad with legs crossed ball in front of you not on the pad.

2. Your hands are on the ball so it now looks like your praying?

3. Roll the ball out until your straight as a board with your head between your arms and pull it back in.

4. Profuse sweating and clutching of the stomach. This should come naturally.

In an ab routine all together?

Smith machine/Swiss ball hip rolls x20
Partner resisted Swiss ball crunches x20
Swiss ball rolloutsx20

Rest 30-60 seconds after each tri-set circuit or continue right through if you're a freak of nature or slightly "touched". I've never gotten 20 on all ab exercises on all three sets in a continuous circuit, let me know if you do!

I'll have to buckle down!

Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey” Ray has written hundreds of articles and been featured in Rising Women, The Calgary Sun, and www.Crosstrainer.ca

For info on Ray's book, visit the home page at: http://www.FatToFitBook.com. To get Ray’s FREE weight loss tips newsletter visit his weight loss website.

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

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Get Rid of Cellulite, Once and For All!

2007-06-27T05:53:00.000-07:00

Looking to lose weight, visit Weight Loss Reviews for more info.

Get Fit At Home With Ailsa : Get Rid of Cellulite

Had it up to here with Cellulite? Want to get rid of it forever, and make your body all lovely and sleek? Yeah, me too, so I when one of my old 'Gym Boys' showed me this Exercise years ago, I started doing it al the time, and changed it up a bit to make it work more effectively for me. This is a great Exercise for Women, but I know for a fact that 'manly men' do it, too! ha,ha! (Oh, and in case you are thinking something 'innaccurate' about the 'Gym Boy' thing, that's just what I used to call all the guys at the gym where I used to work out a lot -- it's a term of endearment, but in no way a reference to anyone I went out with -- I either call those guys "that crazy old jerk" or "one of my great old friends"...usually one or the other -- sometimes both! ha,ha!)

Get rid of Cellulite once and for all with this very easy and incredibly inexpensive Exercise. It takes about 20 minutes, or so, depending on how many Reps you do (repetitions -- 'Reps' in Weight Lifting Language...). Pop into www.buildyourownhouse.ca to see pictures of me doing these 'Anti-Cellulite' Exercises!

Here's what you need -- something you can lay down on that will allow you to have good Leg Extension when you are laying on your Stomach. I used to use my Giant Exercise Ball, then it dawned on me that I could easily use the fancy wee Bench at the end of my Bed as an Exercise Bench. Softer and nicer, and not nearly as expensive and hard to find. I've seen these wee Benches for under $50.00 at WalMart -- one of my favorite Stores! You can pick up a Set of Free Weights while you're there, too.

I use a 10 Pound Weight to Start, but if this is brand new for you, start with a 5 Pound Weight. As you get used to the Weight, you can increase it up to about 35 Pounds. You probably don't want to go much higher than that...

Oh, and you will notice when you are doing these Exercises that your legs will seem Longer and Leaner, too. That's because these Exercises can straighten out any 'Bow Legs' that you might have, and you will build some nice Lean Muscle in your Legs. Sounds good, huh??

Step One: Pull the Bench into the Middle of the room, so you have lots of space. Put on some great Music -- I love The Black Eyed Peas, Gwen Stefani and 'Drop it Like It's Hot' by Snoop Dogg, but put on whatever makes you want to move...

Step Two: Set the Weight on it's End, so you can grasp it between your feet. If you are lucky enough to have someone help you with this, have them 'Place the Weight' in the Arch bit of your feet. Then tell them to get their hands off yer legs, you're trying to exercise ovah' here...! ha,ha! It's pretty easy to maneuver the Weight if it's 10 Pounds or less, but you really do need someone to help you when the Weight is over 25 pounds.

Step Three: You should be nice and comfortable laying on your stomach, by now, and up on your elbows. I'm only looking up for the picture, but normally you just look down or at your Dog (or other cute Pet), if they have found you while you're exercising! If you click to Enlarge the lower picture on the Right -- you'll see Tia coming over for a wee cuddle while I'm exercising!

Step Four: Slowly Raise and Lower the Weight, using a Full Extension. Let your feet go toward your Behind, then right back down almost to the floor. It's a good stretch, and great for developing nice Lean Muscles. I would Start with 3 Sets of 10 Repetitions. When you are finding that too easy, increase it to 3 Sets of 20 Reps. I like to do 2 Sets of 50 Reps, but that's because I've been doing these Exercises for a long time.

To add extra weight, I wear the 'wrap around' Ankle Weights to make the Weight a little Heavier. As you increase the amount of Weight you use, you might want to wrap your Ankles with an extra Sock -- men's socks work well because they are bigger and will tuck in around your ankle.

I'm wearing Running Shoes in the pictures on my Site, but generally I like to just wear Socks -- I find it easier to feel the weight between my feet. When you are using Weights that are 25 pounds or more, though, you have to wear Running Shoes or you could get hurt.

Oh, and very slowly lower the Weight to the floor when you are done, so you don't drop the Weight on the floor. That won't work out well! You can set it down on it's End, then it will lightly go on the floor from there. You might want to put a Towel under the weight if you are afraid of anything happening to the floor!
In between Sets, pick up a couple of 3 or 5 Pound Weights, and do a 'Butterfly Move' to work on your Arms in the same work-out. Put the Weights in front of your waist, raise them up in a big sweeping motion over your head, then slowly back down. Just do 10 reps in between each Set of the Anti-Cellulite Exercises, and you'll be in great shape in no time at all!

See ya', stooopid cellulite! Be gone, and don't be back!!

Ailsa Forshaw is a Writer, Builder, Website Owner & Manager, Teacher, Mother... all in Alberta, Canada. She is Married with Two Lovely Children, and one gorgeous wee dog. Her Website, http://www.buildyourownhouse.ca, is chock full of all sorts of useful & fun information to help anyone become Financially Successful, Slim, Trim, and Happy... what more could you want?? Pop in for a wee visit! http://www.buildyourownhouse.ca http://www.theScottishDiet.com

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

We test the products so you don't have to! Visit Weight Loss Reviews for more info.

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Dumbbell Workouts - A Smart Way to Exercise

2007-06-27T05:44:00.000-07:00

Dumbbell workouts have been around for many years, especially as part of weight training equipment and programs. Fad workouts and equipment have come and gone, but dumbbell workouts have remained an easy, inexpensive way to get in shape and strengthen muscles. Their reliability and effectiveness are just some of the reasons for the longevity of their popularity. Add in the fact that they take up little space and cost far less than many other types of equipment, and it becomes clear that they are a perfect choice for many fitness fans, especially as part of a home gym. There are many different dumbbell workouts that can be done at home.

Advantages of Dumbbell Workouts

Working with dumbbells has several advantages over other types of equipment that use resistance. For instance, by their very nature, dumbbell workouts require you to use stabilizing muscles that are important to strength, balance, and posture. Unlike some exercise equipment that utilizes movements that may take some getting used to, dumbbell exercises use many of the body’s natural movement patterns and also incorporate a greater range of movement than many other types of fitness equipment. And the flexibility of dumbbell workouts means that you can target specific areas of the body very effectively.

Dumbbell Safety

Before getting started with dumbbell weights, there are some basic safety rules to follow. As with all forms of exercise, it is best to start with some stretches or warm ups to loosen and prepare each muscle group. Failing to stretch the muscles can result in strains, tears and other injuries. It is also important to learn how to do the exercises properly, using correct form and technique before moving to heavier dumbbell weight sets and more difficult dumbbell workouts. There is a wrong way to do the exercises, and this too can result in injury or at a minimum, a lack of conditioning or effectiveness. Using a mirror helps you to see if you are using correct form.

In addition, experts recommend that with any type of weightlifting program, you have someone spot you at all times. Spotting entails having a person who watches every step of your workout to be sure you are not overextending yourself and to provide support and encouragement at critical points. A properly executed dumbbell workout will push your muscles to their limits and even a lightweight dumbbell can hurt like heck if you drop it on your head or toe. Lastly, it is a good idea to check with your physician or fitness professional before beginning exercises if you have health concerns or have experienced an injury, especially in the back or shoulder area.

Dumbbell Workout Exercises

When people think of dumbbell workouts, they often think of working the biceps and triceps. And in fact, dumbbells are ideal for strengthening and growing these muscle groups. However, there are exercises that incorporate dumbbells in ways that work every major muscle group in the body. The following six exercises each tackle one area of the body. They are some of the most common and easy to understand.

1.) Build those biceps

Hammer Curls - Stand straight and slightly loose with a dumbbell in each hand. Extend your arms on each side of your body with your palms facing each leg. Keep your elbows tight against your body, curl the weights up in a hammer motion and slowly return to the starting position. You can work both arms simultaneously or alternate the two. Repeat as many times as possible. Remember the goal is to fatigue the muscle.

2.) Try your triceps

Press – Lie flat on a mat or weight bench. With a dumbbell in each hand, extend your arms straight above your head, palms facing each other about two inches apart. Keep your shoulders pressed flat and avoid moving them. Bend your elbows and slowly lower the weights until your hands are on either side of your head. Push your arms back to the extended position and repeat for the desired number of reps.

3.) Shoulder the load

Shoulder Press – Can be performed sitting or standing. Sitting is recommended for beginners, as is a chair or bench with back support. With a dumbbell weight in each hand, extend your arms directly over your head, keeping elbows slightly bent to avoid locking. Slowly lower your arms until they are bent in a 90-degree angle, then push back to extended position and repeat. It is important to be sure you are pressing straight overhead as the tendency is to move at a diagonal.

4.) Best Chests

Flies – This exercise can be done lying flat or at a slight incline with back supported. With a weight in each hand, extend arms above your chest with palms facing each other. Bend your elbows slightly and be sure to keep that bend throughout the exercise. Lower your arms to either side until your upper arms are parallel with the floor. Push back to the extended position and repeat.

5.) Back to basics

Bench Rows – This exercise requires a bench set at a 30-degree incline. Adjust the height of the bench so that when you lie face down on the bench, your hands just barely touch the floor. Grab a dumbbell in each hand with your palms turned toward your feet. Bend your arm at the elbow and lift the dumbbells to your sides so that your upper arm is parallel with the ground. Slowly return the weights to the starting position and repeat.

6.) Get a leg up

Lunges – This is an exercise that is often included in an aerobics workout. Adding a dumbbell helps target the leg muscles and increases the strengthening effectiveness. Stand straight with feet about 12-18 inches apart. With a dumbbell in each hand, held at your sides, step forward with one foot, bending the knee at a 90-degree angle. Allow the other leg to bend automatically and that knee to just barely touch the floor. Push back to an upright position with the original foot and repeat. Do a set leading with the opposite foot as well, or alternate after each lunge.

These are just a few of the different dumbbell workout options. Trainers and fitness professionals have developed dumbbell exercises for all levels and situations. Dumbbells are an inexpensive, versatile way to burn calories and target specific muscle groups. They work well for people with limited space and for anyone who wants to add difficulty to an existing workout.

About the Author:

C.J. Gustafson is a successful writer for Best-Home-Gyms.com, providing consumer information and reviews on the best home gyms, strength training equipment, adjustable dumbbells and the best ab machines.

Copyright 2005 Best-Home-Gyms.com

Permission is granted to publish this article on your site only if the author's byline is included and all links are hyperlinked.

Article Source: http://EzineArticles.com/?expert=C.J._Gustafson

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The Importance of Bodybuilding Exercise

2007-06-27T05:41:00.000-07:00

As anyone engaged in bodybuilding will tell you, the process of building and sculpting muscle is one that requires intense focus and commitment. A dedicated diet and exercise regime is absolutely imperative to achieving bodybuilding goals. And as important as diet is, bodybuilding exercise is even more important.

Bodybuilding exercise helps bodybuilders trim body fat, build muscle, and sculpt and chisel the body in order to achieve ultimate bodybuilding goals – including participation in competition. Bodybuilding exercise – like any kind of fitness routine – should include a combination of cardiovascular exercise, core work, and weight training in order to be most effective. But for bodybuilders, exercise of this kind is taken to the next level with a focus and intensity that helps them achieve their significant physical goals.

In order to embark on effective bodybuilding exercise, it is first necessary to set out a schedule that will help you meet your goals. This is where a reputable gym can come into play. Not only do gyms offer a bevy of equipment necessary to bodybuilding exercise, but they give customers access to personal trainers who can help you set and implement your fitness goals.

For instance, a personal trainer can help you to determine how best to structure your workout week; this may include weight training on one or two particular muscle groups one day and other muscle groups the next; as well as the implementation of cardiovascular work and programs such as Pilates and yoga to improve flexibility and strengthen the body’s core.

But most importantly, personal trainers and the gyms in which they work can provide guidance in performing bodybuilding exercise in the safest way possible. Exercise – especially weight training – will get you nowhere if you have poor technique. In order to maximize your results and avoid injury, bodybuilding exercise must be performed with the proper technique.

Bodybuilding exercise can transform your physical appearance and elevate your competitive performance to the next level. But be sure to approach these exercises with proper education and attention to safety in order to best meet your fitness goals.

For easy to understand, in depth information about bodybuilding exercise visit our ezGuide 2 Bodybuilding.

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

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Create Lean Muscle Mass

2007-06-27T05:29:00.000-07:00

Even now bodybuilders and athletes are aware of how valuable those supplements which contain nitric oxide such as Niox are to their success in helping to build much better muscle mass. These particular supplements help to improve the flow of blood around the body which ensures that more oxygen is delivered to every part of the body that needs it. Also the uptake of glucose is increased and so muscle velocity as well as the amount of power they are able to output and the amount of muscle growth also increases.

By taking these supplements to help increase the levels of nitric oxide already found in their bodies can help to provide them with muscle growth that will be continuous and as well as providing them with other benefits where muscles are concerned including.

1. Able to gain lean muscle mass much quicker.

2. Increases their strength levels.

3. Helps their muscles to recover much more quickly and better.

4. Increases their endurance when it comes to carry out a work out.

Also by exercising hard the amount of nitric oxide the body also produces increases and this in turn helps the blood to flow better which is often referred to by bodybuilders and athletes alike as the “pump”. However these exercise induced pumps will generally only last for a short while and will generally disappear not long after the person has finished exercising.

However through the invention of such Nitric Oxide supplements such as Niox they are now helping these people to ensure that they retain their lean muscle mass for much longer after exercising. This is because these supplements provide the body with a continuous surge of blood which then flows around the body all day. Thus the muscles that they are building actually remain engorged and harder for longer.

Plus because of the increased flow of blood around the body this then helps to deliver nutrients to those muscle cells to ensure that they can grow both when being exercised and afterwards when resting and recovering. Also these supplements help to reduce the inflammation that occurs to muscles when they have been placed under extreme amounts of stress.

However when taking any kind of supplements containing nitric oxide it is important that you discuss all matters with your doctor first. They will be able to see whether these are a good and essential part of your way of creating lean muscle mass.

To find out how Niox can help you create lean muscle mass visit Niox Review at http://www.nioxreview.com

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

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