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Muscle Building Information |
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Use This Quick Muscle Building Program for Fast Results
Quick muscle building is the goal of every underweight guy who hits the gym and embarks on a weight training program for the first time. After all, who wants to wait years for the results? There are weight training routines designed specifically for muscle building that will have you gaining pounds of muscle mass in a short period of time. I'm talking 5, 10, 15, even 20 pounds or more in the matter of weeks or a few short months. And let me tell you, even 10 pounds of pure muscle will transform a physique from a before into an after. Be forewarned: If you are interested in quick muscle building, it will take hard work, determination and discipline, but the rewards are well worth it. Still with me? Then let's go! In order to build muscle mass fast, you need to focus on the big, basic movements like squats, deadlifts, rows, dips, etc. You must put a lot of hard work into these exercises and increase your training poundages or you just won't grow. Now, this is common knowledge to a lot of people ,but it's also where they run into problems because they get the other important factors wrong when tackling a muscle building program with these exercises. They do too many sets and they don't workout with enough intensity. So, you also have to shorten your workouts. No more two hour marathon programs that have you in the gym five days a week. Your body needs time to grow so the muscle building can take place. If you are training all the time, your body never has a chance to rest, recover, and build more muscle. You can't neglect the role nutrition plays in building muscle mass. Far too many bodybuilders focus completely on their weight training programs and spend a lot of money on supplements. But they don't take care of their nutrition plan. They don't eat often enough, they don't eat the right things, they don't take in enough protein, and they don't eat nearly enough quality calories for building muscle muscle mass. You can't go hungry. If you're not full, eat! If you are underweight and trying to add muscle mass quickly, you are going to need a lot more calories than what you are currently taking in. For this program, it's not just quality that counts, but quantity as well. Use Protein Powders - There is no excuse to skimp in this area. You need plenty of protein. Nowadays, most protein powders taste great and many are pretty inexpensive when compared to food. Mix your protein powder in whole milk or even half and half. Why? Quick muscle building! Whole milk and half and half have fat. You need fat to build muscle. It raises your testosterone, among other things. And you also get concentrated calories. Remember, you need quantity as much as quality. Get Plenty of Sleep Staying out late, partying, or just getting four to five hours a sleep a night isn't going to cut it. You have to make some sacrifices to build quality muscle mass. Use an Effective Weight Training Program Here's a program that, when used properly, will work! You'll weight train three days per week for quick muscle building. Day 1 Squat - Use a weight you normally use for 10 - 12 reps. Do twenty reps. Next week, add at least 5 pounds to the bar. Day 2 Off Day 3 Dips (if you don't have a place to do weighted dips, substitute the decline bench press, but do dips if you can). After a couple of warm up sets, do four sets to failure. On the last set, keep doing partial reps after you can't do another whole rep. If you can do 15 reps, add weight. Day 4 Off Day 5 Deadlifts - Perform a couple of warm up sets and then do 4 heavy sets of 10, 8, 6, and 4 reps. Day 6 Off Day 7 Off For quick muscle building, you need to add weight to your exercises as often as possible. When you're not working out, try to limit, if not eliminate for a short time, a lot of strenous activities, such as participation in athletics. And don't forget to eat! Give this quick muscle building program an honest try and you'll be pleased with the results. Gregg Gillies Gregg Gillies is the founder of http://www.buildleanmuscle.com His articles have appeared in Ironman Magazine and he is a regular contributor to Body Talk Magazine. He has written two books, available at his site. He has also written a free report, Fast Mass, available at Fast Mass!
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Know Your Muscle Building Exercises - The Legs 12/04/08
by Rick Mitchell
Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards. About the Author
Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.
Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the leg exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps.
1. Leg extension - this exercise will allow you to isolate the thigh muscles preserving the strength of the other leg muscles for the compound exercise to follow.
- Push the pads until the knees are almost locked.
- Pause.
- Lower with control to the starting position.
2. Leg press - you can move straight on to this exercise if you are sufficiently experienced.
- Place your feet firmly at shoulder width on the foot board.
- Bend the legs until they are almost touching the chest.
- Pause.
- Return with control to the starting position.
3. Calves - the best way to work the calves is to perform raises on special gym equipment that allows standing raises and sitting raises to work both calf muscles.
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