Build Muscle

1. 5 Familiar Bodybuilding Troubles...Which Do You Want To Overcome? By Richard Hargreaves
   In my 3 decades of training experience I have identified 5 major bodybuilding troubles or problems. These are:-1 Overtraining...training too much...too often and too long. Not taking a complete week off every 3 months...2 Under eating...Not eating enough...you need 6 meals per day minimum...every day, including weekends...3 Neglecting the window of opportunity for rapid growth by not taking Whey protein and creatine immediately after training...4 Not stretching properly to facilitate easy grow…



2. Waist Your Breath - Breathing For A Thinner Waist By Nick Nilsson
   The crunch exercise is the backbone of abdominal training. It develops the muscles of the abs to help you build that much-desired six-pack. But did you know that there is a way to do crunches that can actually decrease the size of your waist?The key to this technique is the top position of the crunch where your abdominals are contracted as hard as they are able to.When you’re in this top position, I want you to breathe in and out slowly a few times. Try to relax every other muscle except the…



3. Targeting Those Trouble Spots By Jesse Cannone
   Wouldn’t it be great if you could get rid of that excess fat on your stomach or tighten up those hips and thighs? How many times have you tried diet and exercise to target your trouble spots only to see slow or no progress? How many people do you know that have been down that same path, probably multiple times?Having worked with hundreds of individuals, mainly women, the two things that I found with almost every client was that they ALL had specific areas of their body that they really wante…



4. Depression from Bodybuilding By Jessica Deets
   How could bodybuilding cause depression? Afterall, bodybuilding is supposed to get the endorphins going and as you see positive progress, you feel good about yourself. With all those endorphins running around, there shouldn't be even the slightest case for depression.For the most part, lifting weights, doing aerobic exercises and overall physical activity can be very effective to keep depression away and help with a cheerful outlook. Although sometimes things don't always come out the way we e…



5. Add Intensity To Your Muscle Building Workout By Richard Mitchell
   One of the biggest difficulties facing bodybuilders is how can they be sure that all muscle fibers have been recruited and exhausted during a given exercise and it is only by achieving this that muscle gains can be maximised. The simple answer is, you have work beyond failure and experience a higher level of training intensity than before. This also ensures that workouts remain challenging and continue to engender progress over time thus reducing the likelihood of regression. But how do you …



6. Exercise The Right Way - One-Arm Dumbbell Rows By Richard Mitchell
   Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to…



7. "How Do I Gain Weight?" By JP Clifford
   Try asking people how to gain weight and you'll likely see some bewildered faces staring back at you. For the majority of people, hearing that question is akin to hearing the questions, "How do I stub my toe?" or "How do I run out of gas?" Those confused faces not withstanding, the question is a legitimate one and one that frustrates those who find themselves on the light end of the scale. While those on the heavy end can't get through a commercial break or flip through more than five pages…



8. Who Else Wants To Build Muscle Fast? By Herb Daly Jr
   I see it all the time. Guys in the gym doing set after set of all these different exercises, and if you looked at these same people 3 months from now they have not really changed physically all that much, maybe a little more toned but nothing really noticeable. And the elusive question "How do I build more muscle" is still the battlecry.Well guys it is not adding more sets, or adding more reps, it is not adding more time in the gym? All these isolated type exercises, are really not going to g…



9. The Secret to Legs with Size, Strength, and Endurance By Aaron Anderton
   There are countless leg workouts in magazines and books that promise big results. Many are good workouts, but the secret to continued progress is to keep your muscles from adapting, while building on what you have already done. What I mean by this is that mixing and matching great workouts just doesn’t work very well. You do need to change your workouts frequently to keep your muscles growing, but if you don’t plan properly, you could be wasting time.When you plan your workouts properly, ea…



10. 8 Tips To Building Your Dream Body By Tony Newton
    Just like routines, this document is not intended to be a "one size fits all." Take from it what you will, but please remember that what is most important is your health and well being. In that light, consider the following list:1. Before beginning any serious weight lifting or body building regimen, consult your physician.2. Set your goals. Define what you expect to achieve with your new bodybuilding campaign within a realistic time frame. If you create goals that are unattainable y…



11. Successful Body Building Routine By Tyler D Falls
    There are some major key parts to a successful body building routine. I will go over a routine that was created by a personal trainer for me, and it worked wonderfully.The first thing is to remember that in order to build muscle, your body needs to feed your muscles. In order to gain muscle weight one must (only if he/she is working out) eat 1 gram of protein to 1 kilogram of body weight each day in order to have efficient muscle growth. Diet is essentially the most important part of body buil…



12. Preliminary Isometric Tension Improves the Effectiveness of Dynamic Work by up to 20% By Hristo Hristov
    Are you looking for a simple and effective way to increase your strength? This article will show you how to incorporate isometrics into your training regime to increase the strength of your favorite lifts.Soviet research, dating back to the sixties of the 20th century, points out that isometric training preceding dynamic work may increase its effectiveness by up to 20%. This is called the "immediate after effect" of isometric training. When the reverse sequence of training was tested (dynamic …



13. Six Things You Must Have In Any Muscle Building Program By Shawn LeBrun
    If you're looking to pack on solid muscle mass, you'll definitely want to read this article.Because there's a lot of confusion on how to gain muscle mass and what it really takes. I want to give you 6 areas you absolutely, positively must focus on in any muscle building program you decide to use:1: The proper amount of calories.Since your diet is one of the most important keys to gaining muscle mass, you really need to know HOW many calories to eat, WHAT types of food to eat, and WHEN you shou…



14. Bodybuilding: Effective Ways To Handling Criticism By Mike Vainshtein
    It's important to set the way we'll respond to different critics throughout the journey of achieving our personal and bodybuilding goals. As are other areas of life, Bodybuilding is a sport of opinion. When we step on that stage, or conduct our daily business, whether with associates or judges, it's our relationships with these people, and their opinions and impressions that will determine our personal and bodybuilding successes and victories.The more dedicated you are to your bodybuilding goa…



15. Bodybuilding In Jail By Zach Bashore
    We all make mistakes and sometimes those mistakes lead us into jail. While you`re sitting in your cell complaining about how stupid you were to be there, why not do something positive for yourself like bodybuild? Why not turn your life around and actually be in control for once? "So now what?" you say. Well now is when knowledge will become your best friend. Training, nutrition, and rest are three important factors when it comes to building a great body in jail.Creating a good workout routine …



16. Complete Pec Training Tips By Allen Martin
    Put these pec techniques to use and develop that full, muscular chest today.For most people I see in the gym, the bench press has become more about building an ego than building a quality set of pecs. Rather than worry about how much you can lift, you need to focus your attention on how fully you can train and fatigue the pecs themselves (rather than the arms, shoulders, back, quads, etc.)Here’s an oldie but a goodie to help get you to isolate your pecs on the flat bench press. It’s a simple t…



17. BMI Calculator Results By David McCormick
    BMI, Body Mass Index, is the most popular and simple way that health professionals use to determine if you are a healthy weight. This article concerns how to interpret your results.Summary Body Mass Index: 25: Overweight >30: ObeseCalculate YourselfThe calculation is simple, you can do it on a regular calculator. All you need to know is your height and weight. If you want to use metric measurements, take your weight in kilograms and divide it by your height in meters squared. If you use inch…



18. Exercise The Right Way - The Bent-Knee Sit-Up By Richard Mitchell
    Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiiders' training regimes. It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on …



19. Chest Exercises For Beginning Bodybuilders By Richard Mitchell
    The chest area is one of the easist muscle groups for beginning bodybuilders to strengthen and develop. It consists of a large muscle (pectoralis major) to either side of the breastbone and a smaller muscle (pectoralis minor) underneath. The pecs are relatively easy to develop in the early stages simply because they can be trained intensively although care needs to be taken to work them from different angles to ensure full development. For beginners, three safe but effective exercises are rec…



20. Muscle Building Workouts and Tips: Do's and Dont's By Jasdeep Singh
    Packing on Muscle mass involves a lot of dedication and care. At times, trying too hard can have its negative effects too. Right guidance and proper techniques make the perfect recipe to MUSCLE BUILDING. Muscle Building is no joke, but at the same time, very much possible. The bottomline is to workout in the right direction and not to harm your body. Here are some Do's and Dont's for Muscle Building.Muscle Building Tips: Do's and Dont's1) Popping a pill to reach your health and fitness goal is…



21. How Do You Shed Your Body Fat and Build LEAN MUSCLE?? Ground Breaking Research By Lyn Dollard
    Every day our bodies build and rebuild close to 3 billion cells and many of the raw materials used to achieve this are found only in dietary proteins. Protein is made up of amino acids, the building blocks of muscle. When we exercise muscle tissue is broken down. The body then requires more protein in order to repair the damage. Now is the time to ask yourself, "How much protein do I get in my diet?" For the average woman the answer is "Not enough!"There are other benefits to consuming prote…



22. The Basics Of Dumbells And Dumbbell Workouts By Paul Article
    Dumbbells are integral to a long term fitness and personal strengthening plan. Dumbbells are individual weights that are best used as part of your overall fitness workout each day.A standard but effective dumbbell exercise is generally conducted as follows. Place one dumbbell in each hand and use you arms to lift the dumbbells up to shoulder height. Now, lower your arms down so you arms are by your side. Repeat as many times as necessary.You can also perform exercises for strengthening both a…



23. How to Increase Your Bench Press by Doing Squats By Marc David
    My Legs Are Already Big Enough. I Keep Hearing Working Legs Is A MUST. Why Is That So Important?Believe me… I hated leg workouts. Until I realize the true potential that a simple set of squats could unleash.Frankly… I see the same people on the leg press machine, leg extensions, doing lunges and doing squats week after week. But for every other muscle group, it’s like a new day. There’s the familiar faces of course, but there’s always new people. It’s like working leg is an exclusive clu…



24. Why my Lactate Threshold Training is better than any other Strength Training System By Deborah Caruana
    It's a very simple training system. Consisting of using your body in space with simple counts. Music is optional. With every position and exercise your concentration is focused on alignment, form, breathing, pacing, contracting or relaxing. You can move easily and flow from one exercise to the next with no wasted time or effort. Because it flows so well, you can make it cardiovascular or take designated controlled strength training time breaks.Imagine you can do a whole hour of cardio wit…



25. Muscle Building Workouts at Home! By Jasdeep Singh
    Most people make an excuse that they don't have time to workout, they are too lazy to spend any time on workouts. Whatever time they are left with, they want to relax, watch TV or listen to music .Here are a few excesses that may just be a solution for you. These can be done while listening to music or during tv commercials.PUSH UPSPlace the body in a face down and lift the body on both the palms and feet keeping the body straight. Take the chest toward the floor while exhaling and push up wit…



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