Build Muscle

76. Muscle Building: Avoid Gym Germs with Simple yet Effective Tips! By Jasdeep Singh
    With more people hitting air-conditioned health clubs, they bring along not only their workouts but also their sweat, flu, and other germs. But you dont need to fumigate the weight room or hose down the stair-climber to avoid catching something. These five simple yet effective tips can help you stay clean and healthy at your gym.1) Keep your hands clean: I know it sounds cliche, but i just cant help telling you it again because it is the most effective way to keep off the germs. Those cold-cau…



77. Machine Exercises That Suit Beginners By Richard Mitchell
    The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we'll outline the machine exercises that will enable new bodybuilders to develop the general strength and body conditioning needed. Initially beginners should aim to complete two …



78. Choosing The Right Bodybuilding Supplement By Richard Mitchell
    Before wasting your money on a pile of bodybuilding supplements you really need to work out what you are hoping to achieve. Don't lose sight of the fact that sound nutrition forms the basis of any muscle building program and no amount of supplementation with the latest and greatest products will make up for bad eating habits. The bottom line is, bodybuilding supplements should be used IN ADDITION to regular food, not INSTEAD OF it. Now that we've got that out of the way, let's go on to think …



79. How To Reach All Your Fitness Goals By Shawn LeBrun
    If you're looking to achieve all your fitness goals and get the body you've always wanted, this article will drastically speed up your results.First, you need to know what it is you want to achieve:My fitness goals are: What is necessary to achieve my goals are:**Desire- desire is the force that drives you towards your bodybuilding goals. It is what motivates you to endure those intense, physical workouts. You have to want your goal badly. If you don't want it, believe me, nobody else wants i…



80. Know Your Muscles - The Lower Body By Richard Mitchell
    Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements. In this article we'll get to know the muscles that make up the lower body. This is where you'll find the big, strong muscles that allow us to get around. The main muscles found below the waist are as follows: 1. Quadriceps …



81. 4 Secrets to A Flat Stomach By Jesse Cannone
    Do you want a flat stomach? I don't know a person who doesn't!People spend millions, if not billions of dollars, each year in the quest for a flat stomach. Right now there are about 200 or more ab exercise devices out there. There's the ab do-it, the ab rock-it, the ab roller, the ab dolly, and so many more. You would think that with all of these amazing new products that most people would be walking around with that nice, lean mid-section they've always wanted. Unfortunately, that's not …



82. What Do You Mean Low-Intensity Training Isn’t The Best For Fat Burning? By Nick Nilsson
    But how can this possibly be? Everywhere you look, it’s always said that long-duration, low-intensity training is best for fat loss. All high-intensity work does is burn carbohydrates, right?Wrong.After reading this article, I guarantee you’ll develop a new respect for high-intensity cardio training for fat loss.Low-intensity exercise is defined as working at a heart rate of about 60% to 65% of your maximum heart rate (which is equal to 220 - your age = maximum heart rate, thus if you are 20…



83. How Stretching Can Explode Your Muscle Growth By Nick Nilsson
    When you think about gaining muscle, stretching is probably not the first thing that pops into your head. But did you know that stretching plays a critical role in building muscle?Every muscle in your body is enclosed in a bag of tough connective tissue known as fascia. Fascia is important for holding your muscles in their proper place in your body.But your fascia may also be holding back your muscle growth. Think for a moment about your muscles. You train them and feed them properly. The…



84. Bodybuilding Benefits - The Price for Confidence! By Greg Ryan
    Success came to me at an early age. However, it did not come without a price. Bodybuilding found me; I did not go looking for it. At seventeen I knew nothing about weights, eating right, let alone having any sort of discipline. Here are a few things I learned along the way that I believe it takes to make a champion in your own heart.Hope:Deep in side you only need a small amount of HOPE to get you to the next day. In the beginning of my career that’s all I had.Belief:Confidence can grow inside…



85. All Natural Bodybuilding Secrets By Kostas Marangopoulos
    Natural bodybuilding refers to bodybuilding without muscle enhancing drugs or anabolic substances. In other words natural athletes who choose to build their body with all-natural have to stick to a regimen of well structured bodybuilding diet along with some performance enhancing supplements like whey protein, creatine & l-glutamine. There are however other natural athletes who go all out ie they don't even use over the counter products to help them supplement their daily diets. Their nutritio…



86. Perfects Abs - Three Ab Routines To Show Your Six Pack By Raymond Burton
    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, s…



87. Exercise The Right Way - The Flat Dumbbell Fly 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 …



88. The Key to Building Muscle and Burning Fat at the Same Time By Marc David
    Doesn't weight training build muscle and increase your metabolic rate and therefore the increase in your metabolic rate reduces fat? And if so, then doesn't this mean that you have gained muscle and lost fat at the same time?I can understand how you might be confused because it's true that the more muscle you have, the higher your metabolic rate will be and the more fat you will burn as a result of having more muscle.My point was not that building muscle and losing fat at the same time is impo…



89. Questioning Proper Abdominal Training By John Paul Catanzaro
    Q: I've heard you mention that you don't need tons of cardio to burn stubborn abdominal fat. Okay, I can live with that, but you've also said that it isn't absolutely necessary to perform direct ab work either. What gives?A: If you want to build a serious set of abdominals, routinely perform the following exercises and their variations: squats, deadlifts, chin-ups, and standing military presses. These multi-joint movements require a strong contribution from the abdominals to stabilize th…



90. A Recovered Treasure: The Pilates Method By Allen Martin
    Uncovered After 80 Years of Dormancy, Pilates is Far From Dead.In a way, he’s a lot like Edgar Allen Poe. The famous writer had been deceased for many years before he miraculously cracked super-stardom, his once-buried work revamped from the ashes to be relished by millions and millions of literature fans.Well, Joseph Pilates is not Edgar Allen Poe. The German immigrant is hardly a household name in 1999, but just like Poe, some thirty-two years after his death, his lost treasures are now bein…



91. Muscle Soreness After Exercise By David Petersen
    Many individuals judge the quality of their exercise session from the amount of pain they experience afterwards. These individuals are convinced by the old adage “No Pain No Gain”. Research on Delayed Onset Muscle Soreness (DOMS) has demonstrated that here may in fact be some truth to this phrase.Recall in a previous article presented on this website dealing with Delayed Onset Muscle Soreness, we discussed the high probability that muscular pain after exercise results from actual muscle damag…



92. Exercise The Right Way - The Leg Curl 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 …



93. Muscle-Building Exercises and Growth-Boosters By George Papazoglou
    I have 'emerged' some subtle bodybuilding techniques that infuse rapid muscle-growth to any trainee. You see, the "factor of top intensity levels" in combination with "aggressive workouts that expel pure testosterone bursts", is the key to a fantastic muscular development.Yesterday, another non-typical "Chest & Biceps" workout suffused my body to some *wondrous moments* of exhilaration and "incredible muscle-inflation".I got so pumped... That I could hardly weep the sweat out of my For…



94. Exercise The Right Way - The Vertical Chest Press 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 …



95. Exercise The Right Way - The Leg Extension 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 …



96. The Skinny on Muscle Imbalances - Restoring Order As A Means Of Eliminating Back Pain By Steve Preston
    There are many causes of back pain. Injury, illness, herniated disks and poor posture are just a few.Muscle imbalances are one of the lesser side effects of improper use, posture, strain and injury, and are commonly the cause of the aches and pains associated with back pain. Unfortunately, most doctors don't diagnose muscle imbalances until it is too late.Muscle Imbalances DefinedSo what exactly is a muscle imbalance? A muscle imbalance is exactly as it sounds, an 'imbalance' or inequality tha…



97. Muscle and Fitness -- The First Key To Achieving Your Goals By Tony Farrell
    Lets discuss what I term as Muscle and Fitness -- The First Key.In a previous article, I went through the 'Three Keys To Success' in any muscle and fitness regime that you use.Remember -- 'BE - DO - HAVE'?If you missed this article, you can get it here... Fitness GoalIf you've read it, here's just a very quick overview of what it was about:1. Decide what you want to HAVE. What are your goals?2. Decide what the necessary steps are, that you must DO to reach those goals.3. Choose what you need …



98. Maximum Muscle Development with Chaos Training By Brian Johnston
    Chaos is the scientific study of orderly disorder. It offers a way of seeing order and pattern where formerly only the random, the erratic, and the unpredictable (viz., the chaotic) had been observed. If a rock cliff is inspected, with its many jagged and irregular patterns splitting off in all directions, it can be concluded that the rock’s pattern appears the same whether looking at 100 square feet or 1-square inch of area. Hence, although the overall structure appears different, i.e. the…



99. What Is Strength Training? By Jerry Predaris
    Traditional strength training consists of performing one to three (or more) sets of exercises on a specific, isolated muscle group. One rep, or repetition, equals one complete movement of the exercise from start to finish. For example, for a bicep curl you might begin with your arm extended down by your side holding the weight, say a dumbbell, curl the weight upward to your shoulder by bending your elbow, and then lower the weight back to the starting position. That’s one rep. Do that 8-12 tim…



100. Lower Body Exercises For Beginning Bodybuilders By Richard Mitchell
     The lower body contains some of your biggest muscles which are capable of bearing significant weights. The temptation for beginners to go for broke by performing heavy squats should be resisted. To begin with you should concentrate on building the muscles safely by using machines that isolate muscle groups. The squat is an excellent compound exercise that trains numerous lower body muscles but it is one you should learn properly after spending three months strengthening the individual muscles …



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