Build Muscle

126. The Importance Of Sets In Your Muscle Building Program By Richard Mitchell
     In an earlier article we looked at how repetitions contribute to the muscle building process, but is the position regarding sets just as clear cut? Unfortunately, the answer to this is no as some experts feel one set to failure is sufficient, whereas others argue that multiple sets are needed to ensure maximum muscle gains. Research to date suggests that, when using six to eight repetitions to failure at 75-80% 1RM, there is little significant difference between training with single and multi…



127. 3 Biggest Benefits of Strength Training By Jeffrey Bedeaux
     Strength training is exercise that uses resistance to strengthen and condition the musculoskeletal system, improving muscle tone and endurance. "Strength training" is used as a general term synonymous with other common terms: "weightlifting" and "resistance training." Physiologically, the benefits of consistent strength training include an increase in muscle size and tone, increased muscular strength, and increases in tendon, bone, and ligament strength. Lifting weights has also been shown …



128. You Can Gain Muscle Weight Even If You Are A Skinny Hard Gainer By Chris Chew
     Don't Care If You're A Hard Gainer, Skinny Or Just A Thin Ectomorph... You Can Gain Weight And Build Muscles!We have always been obsessed with articles after articles on losing weight and losing fats leaving out one segment of people who want to gain weight on their thin and skinny body frame. In the bodybuilding and fitness industry, these folks are commonly referred to as the " hard gainers ". If you are one of these people who are genetically thin and skinny but want to gain muscle weight a…



129. The Seven Pillars Of Success By Mike Vainshtein
     VisionEnvisioning the end-result is enough to put the wheels in motion.Possessing a vision of what you wish to accomplish, and the way you would like to present yourself to the world of bodybuilding is one of the first steps required to ensure a high level of success. By being aware of what it is you wish to achieve and the reasons along why this is important to you will enable you to posses a higher level of understanding, which will lead you to see the opportunities that exist to make your v…



130. Mastering The Power Of Expectation: What You Deeply Expect, You Will BECOME! By Pete Siegel
     A profound law of bodybuilding, and of life, is “What is expected, tends to be realized.”Take a moment here and think about what you expect from your workouts. For example, what do you usually expect when you go to the gym regarding:• Your performance level?• Your commitment/passion level?• Your intensity level?• Your set/rep completion drive?• The results your overall workout will provide you in terms of size progression?• Strength progression?• Definition progression?I, of course, can go …



131. Women Weight Training Exercise and Workout! By Ashley Green
     Weight training has a lot to say for itself and should be adopted as a part of one's daily life, at home and while working around the house. Weight bearing exercises not only retain muscular strength but also delay the loss of muscle mass and bone density as well.. Biceps Curls: Stand with feet apart. Carry dumbbells or two water bottles(one in each hand). Flex the elbow, lift the water bottle or dumbbell towards the shoulder and bring it back to the starting point without locking the elbow. E…



132. Increase Your Training Intensity - Partial Repetitions By Richard Mitchell
     You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth. In an earlier article I outlined the ways in which you can intensify your training. Here we'll focus on the role that partial repetitions have to play in intensifyin…



133. Build 80 Pounds Of Muscle? By Joel Mosley
     Is it possible to gain 80 pounds of shredded muscle without Steroids? Yes, but very difficult. A realistic goal for packing on muscle would be 7lbs/year....yes, 7lbs/year-without steroids. Arnold in his day (late 70's early 80's) weight around 240lbs ripped up at a height of 6'2". So if you weight 190lbs for example and you are around the same height, it could take you up to 7-8 years to get in that kind of shape.However if you are shorter, say around 5'8"-5'10" you can actually "look" just…



134. Exercise The Right Way - The Stiff-Leg Deadlift 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 …



135. How to Gain Weight and Build More Muscle Mass By Anthony Ellis
     In the health, fitness, and nutrition world, achieving optimal or desired body weight is dominated by a single theme: losing weight. The vast majority of products and services available on the market proclaim to achieve weight loss goals, and even the (often discordant) medical community is in general harmony when it comes to promoting weight loss options, including drugs and some surgeries.Overall, this is not a negative thing; especially with the Center for Disease Control predicting that o…



136. Balance Is Key To The Optimum Physique By Marty Gallagher
     As Purposeful Primitives we understand the need practice two distinct types of training: progressive resistance for the external musculature and cardiovascular training for the internal plumbing. In addition, training need be coordinated with a distinct eating regimen that amplifies instead of retards results. We know and accept these ultra-basic premises but then what?Physiologically we understand that the optimal time to perform cardiovascular exercise is first thing in the morning while gly…



137. Train for the Look You Want By Scott White
     So the Olympics are almost upon us. While you have the chance, compare the differences between a marathon (long distance) runner’s body and a sprinter’s body. What do you notice? The long-distance runner is skinny, frail, kind of bony, thin and almost sickly looking. On the other hand, the sprinter has well developed muscles, and looks strong, fit, healthy.Of the two, which one would you rather look like?Well, this is what should determine how you develop your own training program. If you want…



138. Muscle On The Brain By Susan Rutter
     "A six-week cycle's gonna cost ya $170, lady -- you wanna know how to use 'em?"This was the bit of flotsam I picked up in the interest of leaning what families with teen boys face during last week's National Family Week focus on family fitness and health.Call it the afterglow of the Summer Olympics or an offshoot of Extreme Makeover, or; heck, it could be the impact of Hollywood stars and singers with sexy six-packs.Whatever the reason, kids who were raised on the best of health and fitness in…



139. Here's The Quickest Way To Build Muscle And Lose Fat By Shawn LeBrun
     So, you want quads the size of tree trunks or biceps that bust out of the sleeves of your shirt?Well, let me ask, are you taking a step forward, each and every day, going after what you want to achieve?Or are you a member of the "I want it now but don't want to work for it" club, simply sitting back waiting for things to come to you?It's no secret that life rewards action. If you sit back and wait for things to come to you, I hope you have a lot of time to wait. The true power to reach your bo…



140. Burn the Fat, Feed the Muscle (Lose Body Fat) - Product Review By Mike Miyaki
     At first glance, this product manual's title (Burn the Fat, Feed the Muscle) was a bit distracting. While the 300+ page manual does a good job of explaining how increased muscle strength helps lose body fat and why its more important to lose body fat versus lose weight; I wasn't sure about the content of the product manual until I read it in its entirety. The overall premise is to burn the body fat with exercise and feed the muscle with good nutrition plans. The author, Tom Venuto, is a body b…



141. Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 5 By Jesse Cannone
     Welcome to article number five in our 5-part series “Bodybuilding Sins That Cause Back Pain and Missed Workouts”. In this article we are going to cover some basic, yet powerful training principles that are often overlooked and are responsible for nearly all bodybuilding injuries…If you missed any of the previous articles, you can view them using the links below.Here’s a breakdown of the articles to look for:1. Article #1 - Choosing The WRONG Exercises 2. Article #2 - Training Variations for P…



142. Gain Weight Fast With These Ten Powerful Tips! Part -2 By James Jordan
     By the time you finish reading this you will have the basics down to eating to gain weight fast!If You want to gain weight fast you have to eat right to gain weight! So here we will focus on this crucial yet misunderstood element to gain weight.Gaining weight fast takes much more than just eating though. In following Parts of this course we will cover:Lesson 2: Training To Gain Weight Fast Lesson 3: Rest And Recuperation To Gain Weight Lesson 4: Planning A Routine For Gaining Weight Lesso…



143. Monster Triceps By Allen Martin
     They make up the biggest trio in bodybuilding.No, not Arnold, Franco, and Lou.These three components combine to make up a vital element of your upper-body development. They’re known as the brachialis, the brachii, and the pronator teres, but in more simple, direct terms, we know them as your triceps.For men, they seem to be one of the more difficult to develop muscles in your upper torso. To women, they’re lost somewhere underneath that drooping bag that sags under your arms.Nonetheless, these…



144. Bodybuilding While Working Full Time By Zach Bashore
     Many of us don`t have the luxury of being able to focus all of our attention on bodybuilding. Unless your getting paid by a sponsor or making some serious cash doing bodybuilding shows, you almost have to have a stable job to afford the necessities that are needed to having a good body. Assuming most of us work the typical eight hour job, how do we achieve balance between work, bodybuilding, and all the other things we deal with on a daily basis. This article was written for the bodybuilders …



145. What's Your Body Type? By Jean-Rene Losier
     Yep, there are more than ones body types. I'm sure you've noticed it too. The ones who, even if they eat whatever they want, never gain a pound, and others who exercise like there's no tomorrow and STILL manage to gain weight. Well that's a key thing when it comes to training your body. You have to train for your body type, or else your actions may not be doing anything good! There are 2 bodytypes: ectomorphic, mesomorphic & endomorphic. To find out what type of body you have, think back to yo…



146. Wealth Vs. Health By Zach Bashore
     Some of us bodybuilders come from backgrounds where money doesn`t allow us to accomplish our fitness goals as fast as we`d like. Without money you can`t afford good gym equipment, the right foods, and even supplements. When you`re living in poverty you have to do everything possible to accomplish your goals without worrying about your financial problems.I came from a family where our income was always good. During my late teen years my parents ran into some medical problems and our family inco…



147. No Time For Your Bodybuilding Routine? By Tony Farrell
     Time Is a major factor in your bodybuilding routine. It can cause you to focus your thought elsewhere, instead of your training. Your mind wanders onto something else while you perform a set of curls. Your thinking --"Yep, I need to get this done later. Oh! What about that other thing I've got goin' on? Right, I'll finish up here quickly and get it done".Get the idea?Do you ever find yourself having a conversation in your head, all while you're performing your training routine?Time waits for n…



148. NO2 Muscle Enhancing Hemodialator By Marc David
     Whenever I go to the gym and tell a friend that I've recently started the supplement, NO2, nobody knows what I'm talking about but I even mention Creatine, and that is well known as a standard for building muscle.Could NO2 be the next Creatine? When Creatine was launched, it was expensive. But it worked. It was a huge craze at the gyms and most everybody wanted it. The reason they wanted it so much, is that it worked. It was legal and the side-effects, well so far, there aren't any (as long as…



149. Deep Muscle Soreness And Body-Shock Fatigue By Marty Gallagher
     In my experience there are two distinct types of muscular fatigue associated with intense progressive resistance training (only intense training is sufficient to trigger muscle hypertrophy) and these two types should be recognized and understood. The first type of fatigue is direct muscle soreness and is the result of a particular exercise targeting a specific muscle. Scientists are at odds as to the exact cause of muscle soreness but most believe that it is associated with some sort of cellul…



150. Pipes, Guns, Bazookas - Killer Biceps By Allen Martin
     Pipes. Guns. Bazookas.Take your pick. Grab your weapon of choice.This common weight room jargon refers to the muscle that separates your elbows from your shoulders, those bulging beauties known as your biceps.Although biceps are considered a small muscle group, smaller than say the chest, legs, or back, their importance within a hard-core bodybuilder’s physique is undeniable. The double-bi pose is among a bodybuilder’s favorite.Of course, before you go carving them into oblivion, it is most im…



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