Articles on Fitness Matters:
Building Muscle Mass Tips and Secrets
Building muscles mass is an easy task to achieve as long as you are armed with the correct information and knowledge.
Building mass faster, which you thought is impossible, is never far from reality. There are too many trainers and bodybuilders that make the fatal mistake of working out too much. They think, the longer they workout the bigger muscle mass they get.
Even if you want to build up that muscle mass quickly, strength training and weight training for long hours is not that necessary. However, for those hard gainers who are in strength training programs, to gain muscle mass quickly cannot be that detrimental.
In fact, you should never train longer than an hour or half a day according to many bodybuilding experts. There are even instances that you may even lose too much weight doing long workouts and too much time performing weightlifting.
The correct way of gaining muscle mass should be a proper strength training program with three days a week sessions with at least an hour of weightlifting and bodybuilding exercises.
It is important to work on your muscles intensely and focus yourself on getting stronger. You should not be caught up on various bodybuilding programs that allow you to do long hours of working out and lifting. The risk of acquiring injuries is also at high risk.
There are many ways on how to gain muscle mass the proper way. We are not talking here with intensity strength training but a proper way of training to failure that is very efficient to building muscle mass.
Here are some suggested tips:
1. Using a bench press, continue your exercise against the immovable heavy weight for 20 to 30 seconds.
For most hard trainers, they do the wrong way of starting again with the rep and being stuck at the bottom. The weight is dropped against the safety pins.
2. Using the barbell curls, perform a grinding halt about two or three inches into the rep.
When the arms a slightly bent, you have realized that you cannot perform the rep but perform a pull on the bar as long as your strength can.
3. In a bodybuilding exercise, squatting is very effective. It is considered as the perfect exercise in building muscle mass.
While others do intense trainings and bodybuilding diet program for muscle building, an effective squat program can be an effective exercise for muscle building.
4. After your warm ups and performing your squat routines, you may lift weight that you normally perform.
Do 10 reps and rest for a while, you add another 20 reps to have a more efficient and intense weightlifting exercise.
5. Since squatting is the most challenging muscle building routine exercise, you need to maximize all the weight that you can handle.
The squat is also the toughest mental exercise after the physical training exercises that you perform. These muscle building tips are very effective ways to gain muscle mass quickly. They can be important factors to for your weight training program and eventually seeing your muscle mass develop and improve quickly.
Weight lifting is also even more effective for individuals who go through a weight loss program than those who are dieting and doing aerobic exercises.
22 Dec 2006
Dave Poon is an accomplished writer who specializes in the latest in Fitness and Health. For more information regarding Build Muscle Mass please drop by at http://www.malemusclebodybuilding.com/
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Bodybuilding Diest for Bigger Muscles
Are you working out and would like to have a change in your physique? Then start with a bodybuilding diet.
It is one commonly overlooked aspect when you are on a bodybuilding program. For sure, working out intensely will be a key factor for the transformation of your overall body physique.
However, the true challenge here is the diet program that you will undertake to gain a lean muscle mass, keep the energy level and get rid off the excess weight in your body.
A bodybuilding diet program is a simple program of knowing what types of food to take. You should also know how to incorporate them by choosing from simple charts of food choices for the different kinds of nutrients your body needs.
It is also better for you to indulge in some changes on your eating routines. However, a lifestyle change of healthy eating will ensure of a better physique and a body free from any kinds of diseases.
Here are some bodybuilding diet tips that will help you get started and that will assure you of the success that you want.
1. Eat energy nutrient foods with carbohydrates. A carbohydrate is essential for the development of muscles having glycogen. It also helps your body to optimize its athletic performance.
You should choose food groups rich in carbohydrates from minimally processed sources like eating true wheat bread over a white bread or even those enriched bread. Carbohydrate should make up 50 to 60 percent of your total calorie intake depending on your workout training level.
Some examples of carbohydrate rich food that are recommended for a bodybuilding diet are wild rice, squash, oatmeal, baked potato, pumpkin, whole wheat bread, brown rice, or a sweet potato.
2. It has been said that protein is an important nutrient for any kind of diet. Protein serves the dietary needs of a bodybuilder or an athlete.
Aside from water, protein is the next most abundant nutrient found in your body. It is present on your muscles, skin, bone, and to the blood. Protein is most effective in building muscle mass especially if you are on strength training.
Protein should make up 15 to 20 percent of your total calorie intake. Some examples of food rich in protein that you should take when you are in strength training are turkey, salmon, lean ground beef, low fat cottage cheese, egg whites, chicken breast, or top round sirloin steak.
3. Drinking plenty of water when you are working out is very essential for a bodybuilding diet. Water is necessary to sustain the performance level of your work outs.
For those who are in strength training or intense work outs, you should at least drink 8oz glass of water for every 15 to 25 minutes of intense exercises.
4. It is advisable that you eat in smaller meals more frequently throughout your day.
This is important to have a balance distribution of nutrients for your body metabolism. You will also able to burn calories at a more efficient and balance rate.
Make sure to consult a physician first before you engage yourself on a bodybuilding diet program.
You should also make sure to have nutritionally quality rich food in your diet.
Healthy eating is important when you are in a strength training program. Remember to follow these tips to ensure a healthy and successful bodybuilding diet program.
22 Dec 2006
Dave Poon is an accomplished writer who specializes in the latest in Fitness and Health. For more information regarding Body Building Diets please drop by at http://www.malemusclebodybuilding.com/