Muscle Monsters

Weight Gain for Hardgainers

2010-09-08T11:11:00.000-07:00

Are you tired of being a skinny weakling?

Does it feel like gaining weight could be impossible?

Is your “hardgainer” body type making it hard to gain weight fast and see explosive results?

If you feel like your genetics have robbed you from having sleeve ripping arms and the body of your dreams, DON’T WORRY! I felt the same way….Until I implemented a few simple changes to my plan and packed on over 40 pounds of solid muscle in 24 weeks.

You see, weight gain is really not as complicated as it may seem. The main issue we face as hardgainers is, we follow plans and routines put together by NON hardaginers for NON hardgainers. You must first understand the fact that our body type is different and our approach to building muscle should be as well.

What works for them DOES NOT WORK for us

Why can't we GAIN WEIGHT?

1. You are spending more than 3-4 hours in the gym weekly.
2. You’re not eating enough of the RIGHT foods.
3. Your gym routine was created for bodybuilders and NON hardgainers.
4. Not increasing your overall workout volume.
5. Depending too much on weight gaining supplements and not enough on the compound workouts that increase muscle building hormones.

This was me…

I was 115 lbs of skin and bones with little or no confidence at all. I didn’t have the girls, I didn’t have the drive, and I definitely didn’t have the confidence to change that.

As time went by I noticed my friends getting bigger, stronger, and more attractive to the ladies. But me? Nothing, I didn’t grow and felt like I would be stuck at a measly 115 lbs forever.

On a mission to gain weight fast, I started reading bodybuilding magazines, spending hours in the gym, spending tons of money on supplements, and following bodybuilding routines.

After several weeks, I saw no results whatsoever. I didn’t understand why it worked for my friends, but did nothing at all for me. I figured I was cursed with genes that prohibited me from building muscle.

That was until…
I dedicated myself wholeheartedly to finding the answer to my problem. I questioned the pros who were “hardgainers” and pieced together all the answers that helped me go from Bony to Brawny with no supplements whatsoever.

Still feel like it is impossible for you to gain weight?

Fear no more, I have put together this free website and made all my “secrets” accessible to you. “Why?” you ask, well as you can tell I am very passionate about muscle weight gain for hardgainers and would be honored to help out others like myself who are losing hope.

Popular Articles:

Muscle Building Workouts

How To Put On Weight

Build Legs for a Massive Upper Body

Beginners Routine for Explosive Gains

How to get Big Fast - Rep Range for Muscle Size

Get Strong Fast - Secret to Increased Strength

A Sneaky Little Trick That Will Double Your Muscle Building Efforts

2010-09-06T17:36:00.000-07:00

This is a special guest post by Mitchell Graves of http://www.fitwithitch.com/

On the quest to build muscle, there are endless ways to get it right, and endless ways to get it wrong.

Well, I’ve stumbled upon a little way to get it very right.

I call it, a Duration Superset.

I’d known about the three types of muscle fibers for years. Type 1’s which are your slow twitch fibers, are responsible for slower and endurance movements. These fibers don’t grow much (ever seen a true marathon runner?). You have type 2a’s which are basically your in-between fibers. They can grow as much as 25%. Finally, you have type 2b’s which are your fast twitch fibers. They can grow by up to 100%. Your type 2a’s can go between type 1’s and type 2b’s, depending on how you train. We’re looking for muscle growth here, so we want them to go to type 2b’s since these fibers have the most potential for growth.

The key phrase here is “depending on how you train”. The sequence I’m about to show you will recruit the most muscle fibers in the fastest manner possible.

Most guys who have no knowledge of muscle fibers, miss this and just do random exercises when they go to the gym. There’s a method to my madness and it’s paying off nicely.

I came across this little trick when I combined a few philosophies. I was looking at another program that included a lengthy set at the end. The author explained (and I agreed) that by throwing this set in, it would recruit a lot of type 2a muscle fibers that rarely get recruited in a workout. Hitting them this way would stimulate the most growth, effectively turning them into type 2b’s.

This set is a basically a burn out set, but you’re shooting for 12-15 reps. The longer duration will flood the muscles with blood (you’ll get a HUGE pump). This will in turn increase cell size which means more nutrients can flow into your cells for more muscle growth.

This Duration Set, isn’t just done with any old exercises though. It’s specifically done with a “contraction exercise”. Contraction exercises include Sitting Bicep Curl (with your elbow on your knee), Leg Extensions, Leg Curls, Dumbbell Kickbacks, etc. You get the idea. You do contraction exercises because they are good for recruiting the most muscle fibers in a particular muscle since they are usually isolation exercises. These exercises take good advantage of the peak contraction point principle which says that your efficiency of muscle fiber recruitment goes up when you reach the peak contraction point.

I’m not done yet, so don’t run off and do this just yet. Remember, I said that this was a superset. A superset with what you may ask….well here we are.

In my program, I do four sets of decreasing reps using a compound movement. Compound movements include Squats, Deadlift, Bench Press, Shoulder Press, etc. My decreasing sets are 12, 10, 8, and 6. That last set is to recruit the most type 2b muscle fibers (which are your power fibers that can grow the most) and hit the nervous system hard. When you hit your nervous system hard like that, you increase the efficiency at which your brain tells your muscles to fire. Doing this, will increase you strength because it’s like opening more lanes on a highway. You can increase the traffic flow.

To wrap it up, here’s what it all looks like. A compound movement with decreasing sets. Then, on your last set of 6, once you finish, run over to the contraction movement for that same muscle group and do a maximum of 15 reps. NO REST. So for instance, if I wanted to do my chest, I would do the bench press 12, 10, 8, 6 then run to the peck deck and do 12-15 reps. Once you hit a muscle group, you’re DONE for the day on that muscle. Please do not go back and try to do other stuff. The reasons behind that will have to wait for another article.

So get out there, get to it! I’ve used this technique to put on as much as 2lbs in a week, WHILE dropping body fat with my diet. This technique takes advantage of SO many muscle growth principles, it’s not even funny. So this works like a charm.

About the Author,
Mitchell Graves is a fitness author and trainer. He’s the author of Rapid Ripped Abs – The Fastest and Simplest Way To Turn Your Gut Into A Six Pack. Period. And the author of FitWithMitch.com, which is a blog dedicated to muscle building, fat loss, and nutrition.

How to Gain Weight Fast - Supplements

2010-09-05T06:56:00.000-07:00

How to Gain Weight Fast - Supplements

Although supplements aren’t exactly necessary for weight gain, they can generate a decent amount of results. I personally am not big on muscle building supplements but am aware that some of them do have their benefits. If you are in the process of building muscle and gaining weight, you know that doing so strictly on nutrient dense foods is not easy. A lot of us have full time jobs, children, school, or other important obligations that sometimes make prioritizing meals a little difficult. If you fall into this category, I recommend you research some basic and safe weight gain supplements such as:

Weight Gainer
Whey Protein
Nitric Oxide

Weight gain supplement – Weight Gainer
Weight gainer mix works great for emergencies. If for any reason at all you are unable to sit down and have a meal, weight gainer works as a great replacement. However, relying too much on a weight gain supplement like this can have its negative effects. I suggest these protein powders only be taken in the case that you are unable to have a nutrient dense meal. If you are a beginner and find it hard to consume the amount of calories required for you, these weight gain powders work excellent. Typically these weight gain supplements have a large amount of calories but you must be cautious. Do not get into the habit of simply choosing one because it has the most calories, try to aim toward one with higher quality calories.

Muscle Building Supplement – Whey Protein
In my opinion, whey protein is the best and most effective supplement available. Most people do not even consider this a supplement because it is pure and natural. Whey protein comes from cow’s milk and is very high quality. It is low on fat, lactose, and cholesterol. It also carries a rich source of amino acids one would need on a daily basis. This muscle building supplement is by far the best type of protein when rebuilding larger and stronger muscles.

Weight Gain/Muscle Building Supplement – Nitric Oxide
Nitric oxide is considered to be the modern day creatine. Most people take nitric oxide because it claims to increase muscle endurance, muscle size, strength gains, and give you an incredible pump. Whether those claims are true or not, I do believe that nitric oxide plays a big role in taking full advantage of all the nutrients you consume while taking the supplement. My logic is simple, the nitric oxide expands the blood cells (this is why you get a great pump), blood cells help distribute the nutrients to your body. With that being said, it is safe to say that your muscles will receive more of the nutrients you consume while on the nitric oxide.

How to Gain Weight Fast Supplements
I am not an expert on muscle building supplementation but I know enough to tell you that the supplements I have listed are pretty safe. Just like any other supplement, you should consult your physician before beginning to take it. Remember, these weight gain supplements are not necessary but can give a boost if followed by a proper diet and workout regimen.

How to Gain Weight Fast for Hardgainers

2010-09-01T09:20:00.000-07:00

How to Gain Weight Fast for Hardgainers

As a “hardgainer”, gaining weight is not exactly the easiest thing to accomplish. However, with just a few simple tweaks to your diet, you could be on the road to some serious muscle gains fast. The main issue when it comes to building size for hardgainers is, we typically try to follow the diets and routines that are working for everyone else. The problem with that approach is that those diets and routines are not created for the “genetically challenged”. Before you go ahead and follow my advice, check out how I was able to gain weight fast without any supplements or putting on any fat. If you can respect those results, then I advise you to follow these small steps I used in order to gain muscle fast.

1. Stay Anabolic
Anabolism is a state in which your body is growing, the opposite of catabolism. Maximizing your body’s potential of being in an anabolic state can literally yield steroid like results without the sabotaging side effects. You can assure that your body is in an anabolic state by dieting eating six meals a day, following proper post workout nutrition, consuming the proper bed time snacks, and taking advantage of the growth and recovery stages that follow your workout. For more details on those stages, check out “How to Gain Weight Fast – Most Important Muscle Building Meals”.

2. More Rest, Less Gym
One huge mistake I see more often than any other is when we over train. The reason this happens is simple, because we fail to see results we assume we that we should be working out harder and longer. However, this is completely counterproductive. You see, while you’re in the gym you are breaking down the muscle and without enough rest and recovery you will not allow your body to rebuild larger and stronger muscles. My recommendation to you is, take the “one day on, one day off” approach while occasionally taking 2 consecutive days off. By simply making this small change I can guarantee you will start to see fast muscle gains, strength gains, and more energy in and out of the gym.

3. Compound Lifting
Another very big thing to focus on is the proper types of workouts. Although I am a firm believer that isolation workouts are crucial when it comes to packing on muscle, I believe that by making heavy compound lifts the focal point to each routine you will give yourself a huge advantage. You see, these compound lifts not only target more than one muscle group at a time, but they also require your body to recruit more muscle fibers in order to perform them. This not only makes your isolation workouts more effective, but it also allows your body to increase strength and muscle endurance at a much faster pace.

How to Gain Weight Fast for Hardgainers
If you can manage to keep your body in an anabolic state as much as possible, allow your body to repair and rebuild, and maximize your workouts, you will destroy those “skinny genetics” in no time. Following these rules has played an enormous role in my success and phenomenal results as a hardgainer and this is why I wanted to share this with all of you.

Related Articles:

How to Gain Weight Fast - Most Important Muscle Building Meals

How to Gain Weight Fast For Women

How to Gain Weight Fast the Healthy Way

How can I increase my pull up strength fast? Simple Tips to do More Pull ups

2010-09-01T07:40:00.000-07:00

Increase Pull up Strength Fast

Pull ups are in my opinion one of the most effective compound workouts for building a solid upper body. This is why I believe it is crucial to increase your pull up strength when weight training. Having a strong back along with strong biceps is the key to being able to perform more pull ups. Increasing the amount of repetitions you can perform of this bodyweight compound exercise is very important when building your back and biceps along with the rest of your body. I understand that pull ups is not possible right away for everyone and this is why I have put together these simple tips to do more pull ups. Here are a few small tricks you can follow in increase pull up strength quick.

1. Assisted pull ups/ Training partner
The best way to increase pull up strength fast is to perform assisted pull ups or getting a spotter. This works great for those who cannot perform any pull ups but is also very effective for those who want to do more than they are currently. You see, for those who cannot perform any pull ups, getting used to the movement as well as slowly decreasing the amount of assistance the machine or spotter provide will allow you to increase pull up strength fast. For those who can perform them and just want to break that threshold, getting assistance after failure will help build strength in that area.

2. Lat Pull Downs
Building a stronger back and biceps using the lat pull down machine will aid in pull up strength as well. The reason I suggest the lat pull down is because it uses the same grip/form and targets the exact same areas of each muscle as the pull up. Slowly increasing the weight on the lat pull down will play a major role in being able to perform more pull ups fast.

3. Chin ups
Performing chin ups (pull ups with a close underhand grip) seems to be much easier than your normal over hand wider grip pull ups. If you cannot perform these either, it is completely fine. Starting off with assisted chin ups will lead to unassisted chin ups much faster than pull ups. This is a great alternative and will also increase the strength needed to perform more pull ups without assistance.

Increase pull up strength fast:
Pull ups are an incredible bodyweight compound exercise that will help build your entire upper body fast. I recommend that if you are someone has eliminated the pull up from your routine due to the inability to perform a decent amount, that you follow anyone of these simple tricks to increase your pull up strength fast.

How To Build Biceps From Home Without Weights

2010-08-28T18:20:00.000-07:00

How to Build Biceps From Home Without Weights

Today I came across a very interesting article about how to build biceps at home without weights. I thought to myself, "if that was possible, everyone would have sleeve ripping arms". That was until I read the article and realized that anyone could in fact build biceps from home without weights. Don't believe me? Check out this great piece by Matt Marshall.

How to Build Biceps at Home

By: Matt Marshall

Did you know that lifting weights is NOT the best way to build big biceps?
It's true. Barbell curls, dumbbell curls and cable curls are great exercises... but there is one single exercise that is far more effective and building raw strength and packing new muscle onto your biceps.

And best of all, you can do this exercise right in your basement or in your bedroom.
The exercise I'm talking about is the chin-up.

I understand that you might be skeptical. After all, not many guys give much thought to the old chin-up anymore.

But I will prove to you that the chin-up is one of the most brutally effective exercises for adding muscle mass to your biceps.

Why The Chin-Up Is Such An Effective Arm Exercise: Proof Point #1
If you want big biceps, it's a good idea to look around and see who has big biceps and discover how they managed to build big arms.

And if you do some research, you'll see that male gymnasts have some of the most impressive biceps. Sure, mammoth steroid-pumping bodybuilders have big biceps but in many cases these short, tiny male gymnasts will have even bigger biceps.

Oddly enough, most male gymnasts don't spend a lot of time in the weight room. So how do they build such massive pipes? Simple, they do a lot of chin-ups.

Why The Chin-Up Is Such An Effective Arm Exercise: Proof Point #2
In the late 1980's, scientist's set out to discover what were the most effective exercises for each body part.

They discovered that chin-ups were the most effective muscle-building exercise for biceps. Here's the science: It turns out that when your entire body is moving through space, it forces you to recruit more muscle fibers and in turn, grow muscle at a faster pace.

This is stark contrast to curls, where your body remains stationary and your hands move the muscle. With the chin-up, your hands remain still and your body is moving through space.

Chin-Up Variations:
Here are some variations on the standard chin-up that you can use to pack more meat onto your biceps.

The negative chin-up: This is perfect for guys that are not yet strong enough to do a true-chin-up. Start out standing on a chair, grab the bar and lower yourself as slowly as possible. Then stand up on the chair again and repeat.

The towel chin-up: Drape a towel over a chin-up bar. Adjust the towel so that one end is longer than the other. This makes the towel uneven and forces your muscles to work in a new position. Grip the towel and pull yourself up to the bar.

The one-arm chin-up: This is a true test of strength. Grab the bar with one-hand and see if you can do a chin-up. Less than 1% of the population can. If you cannot, try the a "fake" one arm chin-up. To do this exercise, grab the bar with one hand and without your other hand, grab the wrist of the arm that's holding the bar. This is also a great exercise for building up grip strength.
Work hard at chin-ups and you'll watch your biceps grow like never before.

Matt Marshall is not a personal trainer or a professional bodybuilder. He's just a former skinny guy who figured out how average guys (with average genetics) can build muscle and develop outstanding physiques. To get your free book, visit http://www.LookGoodWithNoShirt.com
Article Source: http://EzineArticles.com/?expert=Matt_Marshall

There you have it, the simple explanation on how to build biceps from home without weights. Not only is this approach possible, but it works better than more bicep routines people follow using fancy gym equipment.

How To Put On Weight - Hardgainer Routine

2010-08-27T16:25:00.000-07:00

"I have been skinny my whole life. No matter how much I workout and eat, I can't seem to grow. Could you give me somewhat of a quick guide on how to put on weight?"

I had the same problem, that was up until I made just a few changes in my workout and diet plan that would assure that I would put on weight fast. I know how hard it can be for beginners who are trying to pack on pounds of muscle and find it nearly impossible to move the scale. But With 5 simple tips, I am going to show you how to put on weight in a matter of weeks. Are you ready to gain muscle mass rapidly? Follow these simple steps I put together for you to gain weight fast and efficiently without adding fat.

How to put on weight tip #1
Proper nutrition – Without the right amount of the proper types of food, all your efforts are worthless. Our bodies as hardgainers need at least 20-24 times the amount of our body weight in calories daily. Anything less will not be enough for our specific body type to increase muscle size. Any more would be too much and would leave our body no choice but to store the extra calories as fat. Follow this get weight fast formula and gain 3-5 pounds a week.

How to put on weight tip #2
Keeping track of progress – If you are performing the same workouts with the same amount of weight continuously, your body will find no reason to create bigger and stronger muscle. Your body creates muscle after strenuous activity in order to prepare itself for that kind of strain next time around. If we aren’t putting enough strain on our muscles they simply will not grow. The goal is to outperform your last performance each time you walk in the gym. Some ways to make sure you are lifting enough to grow are:

- Keep the same weight and add repetitions
- Increasing the weight without sacrificing repetition amounts
- Instead of resting 30 seconds between sets, rest 20, 15, etc.
- Keep the same weight, same repetitions, and add an extra set

How to put on weight tip #3
Proper post workout nutrition-

How to put on weight tip #4
Increasing testosterone levels – Testosterone is the mother of all muscle building hormones. If you can manage to keep your testosterone levels high (naturally) you can easily yield steroid like results. If you are really trying to maximize results in order to pack on pounds and get weight fast, here are a few tricks to increasing testosterone naturally:

- Sleep 7-9 hours of sleep a night and if possible, sneak a nap into your day.
- Heavy compound workouts such as squats, deadlifts, bench press, pull ups, etc.
- Train legs equal to upper body
- Increase your intake of avocados, oysters, celery, bananas, and almonds.

Things to avoid:
1. Alcohol consumption
2. Pain killers
3. Stress levels
4. Soy products

How to put on weight tip #5

Proper rest – Contrary to popular belief, our bodies do not create muscle in the gym while we lift heavy weights. In fact, while lifting we are actually breaking down the muscle. Our muscles are created during times of rest. If you are working out 5 days a week or more, you aren’t giving your body enough time to repair and grow. I recommend working out 3-4 days a week or every other day. This gives your body enough time to repair and grow and also lets your body rest enough to give 100 percent during its next gym performance.

Packing on pounds of muscle to gain weight fast!
These few changes in your current workout and diet plan will yield amazing results almost instantly. You can expect to gain 3-5 pounds of solid mass a week with absolutely no supplements. If you found this article helpful, you might also enjoy:

Related Articles:

Hardgainer Diet Plan

Hardgainer Workout to Gain Mass

How to get big fast

Gain Lbs

Muscle Building Workouts

2010-08-27T10:53:00.000-07:00

Muscle Building Workouts

Today I would like to talk about the top muscle building workouts for skinny hardgainers. You see, isolating muscle groups can be very beneficial when it comes to building muscle in many ways. However, the mother of all muscle building workouts are known as compound exercises.

What is a compound exercise:
Compound exercises are those that target more than one joint and muscle group at a time.

Some of the benefits of compound exercises include:
-Increase in muscle building hormones
-Overall strength increases
-Fat burn
-Time efficiency
-Rapid muscle growth

Muscle Building Workouts:
Squats, Deadlifts, Bench Press, Military Press, Dips, and Pull ups.

These compound workouts increase strain on more than one muscle group at a time. This strain forces your body to produce more "muscle building hormones" such as GH/growth hormone and testosterone. These hormones not only accelerate muscle growth, but they help burn fat naturally. This will allow you to put on size and remain lean and ripped all at the same time.

These muscle building workouts are also known as "big exercises". They are challenging and will increase overall strength much faster than isolation exercises. Not interested in getting stronger? What if I told you that building strength is the most crucial point when building muscle? You see, if you perform the same exercises at the same volume all the time, your body will no longer feel the need to grow. This is why increasing strength is so crucial when packing on pounds of muscle, as long as your getting stronger and lifting heavier, your body will always feel the need to grow.

Lastly, because these muscle building workouts target more than one muscle group at a time, they will save you hours in the gym. Focusing on compound workouts will not only allow you to cut your gym time in half but it will also double your results.

Muscle Building Workout Routine:
Bench Press - 3 x 8
Pull Up/Dips (Superset) - 3 x 8
Bent Over Rows - 3 x 8
Military Press - 3 x 8
Squats - 3x 8

Start off with 3 sets per exercise for atleast the first 2 weeks. If you feel comfortable, add an extra set to each exercise. Breaks inbetween each set should be 30-45 seconds long. As time goes by and your muscle endurance increases, cut down the breaks by 5-10 seconds. Finally, be sure to alternate the squats with deadlifts every so often.

Conclusion:
Failing to make these muscle building workouts your focal point could be a major set back when trying to reach your goals. Follow this simple but extremely effective routine and notice incredible gains in weeks not months.

How to Gain Weight Fast for Women

2010-08-27T10:48:00.000-07:00

How to Gain Weight Fast for Women

I like to think that because I am a hardgainer that my specialty is in helping skinny guys gain weight. Notice the keyword in that sentence? The keyword is "guys", I am always putting together fast weight gain tips for men. Do these same tips work for women? Not exactly, for women to gain weight and muscle mass they will have to take a bit of a different approach if they don't want to pack on pounds of fat or end up looking like bodybuilders. This is why I have put together this "Gain weight fast for women" post. In this guide I will discuss the three main keys to gaining weight for women.

-Diet
-Workout
-Rest

Diet
The diet is the most important factor when trying to achieve fast weight gain for women. The first thing you will need to know is how much you must eat. If you want to calculate the amount of calories you should be eating daily, simply take your weight and multiply it by 18.

For example: 115 pounds x 18 = 2070 calories

Now that you have calculated how many calories you must take in, it is time to figure out what kinds of calories they should be.

40% of the calories-carbohydrates
40% of the calories-protein
20% of the calories-fats

How many calories in a gram of protein, fat, and carbohydrate?

o Protein contains 4 calories per gram
o Carbohydrates contain 4 calories per gram
o Fat contains 9 calories per gram

So you have the amount of calories you must take in daily and you have calculated how much of each kind of calorie you should consume. Now I will go over the proper sources of these calories. You see, if you just consume carbohydrates, protein, or fats from just any source you could be making a huge mistake. If you take in the wrong carbohydrates they will store themselves as fat very quickly. You must focus on complex carbohydrates, these carbs will be kept as energy sources for much longer. The protein sources are just as important, without the proper amino acids your body will not create muscle as effectively. The fats we take in should all be natural fats in order to avoid creating unwanted fat weight. With that being said, here are some great sources for each kind of calorie.

Carbohydrates:
-Fruits
-Vegetables
-Whole grains (oatmeal, wheat bread, wheat pasta, brown rice)

Protein
-Egg whites
-Chicken breast
-Tuna
-Turkey (Cold cut or ground)
-Salmon
-Yogurt
-Beans
-Almonds

Fats
-Peanut butter
-Olive oil
-Almond butter
-Olives
-Unpasteurized Butter
-Flaxseeds or flaxseed oil

Workout
The workout I recommend is a full body routine with compound exercises. Performing a full body routine will allow you to hit every angle and muscle group. Because you are focusing on compound exercises, you will be able to target every muscle group in as little as 6 different exercises.

This workout should be performed once every other day to avoid burning too many calories and it will allow enough rest for muscle recuperation. Each exercise will consist of 10 reps and 4 sets meaning that you will perform each exercise 4 times with 10 repetitions each time. Rest will be 30-60 seconds between each set and one minute between each exercise.

Pull ups 3x10 (back and biceps)
Tricep dips 3x10 (chest and triceps)
Dumbbell chest press 3x10 (chest and triceps)
Bent over rows 3x10 (back and biceps)
Military press 3x10 (shoulders)
Squats 3x10 (legs)

- Make sure to use to proper amount of weight, if you can perform 10 reps too easily then you might want to consider raising the amount of weight. Also, if the weight is so heavy that you can not finish the entire 10 reps, you should consider lowering the amount of weight.

- On your days off from the workout, feel free to perform 30 minutes - 1 hour of cardio. This will aid in keeping off any extra fat from being stored. Also, things like running and walking are good for overall body toning.

- I highly suggest that you take one EXTRA day off a week. This EXTRA day does not include the days in between each workout day that I mentioned in the "workout" section.

Rest
Our body creates muscle mainly while we are in deep sleep. If you are not getting the right amount of GOOD sleep, your body will not develop muscle. The importance of building muscle is so that you are gaining lean weight and not just fat. The more muscle you have, the better you will look and also the more fat your body will naturally burn.

Fast weight gain for wome is as simple as consuming more calories than you are burning, if you workout every single day you will burn too many calories and make it nearly impossible to gain any weight or build any muscle.

Fast Weight gain for Women

This program is created for women who are looking to gain weight by putting on muscle mass without looking like a bodybuilder. Please feel free to leave any questions or comments in the comment section of this post.

Related Articles:

How to Gain Weight Fast - Most Important Muscle Building Meals

How to Gain Weight Fast the Healthy Way
How to Gain Weight Fast for Hardgainers

How to Get Bigger Arms - AVOID these MISTAKES!

2010-08-25T08:28:00.000-07:00

I often get questioned about some of the full body workouts I suggest to my readers. The main argument I have noticed is that the arms are not getting enough isolation in order for them to grow. My answer is simple, the biceps and triceps are smaller muscle groups. Not only are they small, but they are already being trained when targeting your back (biceps) and your chest (triceps). With that being said, here is what I feel to be a more detailed explanation as to why too much isolation on the arms results in overtraining and is ultimately unnecessary.

Video by Sean Nalewanyj of Muscle Gain Truth

Here is a great full body workout that I call the beginners routine. Don’t let the name fool you, this workout is great for beginners but also works amazing for more advanced lifters who are in need of a change in their routine. Remember what was said in the video when looking over this routine, happy lifting!

Building Arms

Building Shoulders - Deltoid Exercises

How to Get Big Fast - The Rep Range for Increased Muscle Size

2010-08-24T07:11:00.000-07:00

Where did anyone ever get this idea that heavy weight and low reps adds size, or that light weight with high reps build definition? This is probably the biggest misconception with weight lifters EVER! Today I am going to clear that up and give you the simple truth on how to get big fast.

A couple of weeks ago I posted an article about how to get strong fast. I explained that the rep range of 1-3 is best for strength and makes little to no difference whatsoever in muscle size.

The stronger or larger your muscles grow is determined by the type of muscle hypertrophy you trigger. You see, there are two types of hypertrophy, one called sarcoplasmic and one called myofibrillar.

For the sake of keeping things simple:
-Sarcoplasmic hypertrophy increases muscle size.
-Myofibrillar hypertrophy increases muscle strength and density.

How to get big fast
So what is the actual rep range I should perform in order to get big fast? Well, sarcoplasmic hypertrophy is typically triggered by 10-15 repetitions. Now, this doesn’t mean throw on light weight and pump the reps out. The idea is to go heavy, high rep, and focus on eccentric movement.

But wait, it’s not that simple….
Sarcoplasmic hypertrophy does not increase much strength at all, so what is the problem with this? It’s simple, if you aren’t increasing your volume (strength, intensity, ect), you will plateau and stop noticing gains. You want to know how to get big fast right? Well, although myofibrillar hypertrophy doesn’t increase muscle size, it does increase density and strength which in turn will allow you to increase volume during sarcoplasmic hypertrophy training.

My point is this...
To get big fast you must train with a combination of the two, alternate between 1-3 reps and 10-15 reps. Another more common approach is meeting right in the middle, performing 5-8 reps in order to increase strength, density, and size at the same rate. However, 1-3 reps will increase density and strength much faster than 5-8 reps, and 10-15 reps will increase size much faster than 5-8 reps. So why meet right in the middle? Well I find it more efficient to increase all aspects evenly and progressively. The type of approach you take is totally up to you, either one will work effectively so long as you stay CONSISTANT.

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Gain Lbs Of Muscle With 5 Simple Steps (Hardgainer)

2010-08-20T06:31:00.000-07:00

Are you stuck at a certain size and finding it nearly impossible to gain lbs of muscle? Let me explain something, there could be one little thing you are doing wrong when trying to gain lbs, or there could a hundred. What I am not going to do is go through every single possible explanation for your lack of muscle gain, but what I will do is point out the top 5 most common reasons people fail to pack on muscle mass. Fact is, if you have been the same size for as long as you can remember, you are making at least one big mistake. That one mistake could sabotage your entire chance at any significant gains. Consider yourself lucky, you are about to get the ultimate solution for your problem.

Not eating enough:
As obvious as this point may be, it is also the most common reason people fail to gain lbs. You might even argue that you have gained some weight with your diet, that’s great. Let me give it to you straight, do you really think that eating the same amount of calories you did when you were 10 pounds lighter is enough to fuel your new physique? There is a very easy fix to this…..eat more! Right now you are simply eating just enough to maintain your current size.

Here is a very simple formula you can follow in order to know how much you should be eating.
(22 x Your Body Weight = Daily Caloric Intake)

You are at a plateau:
Similar to your diet, most people are afraid to make changes to something that has shown results. This is what I like to call the “if it’s not broken, don’t fix it” excuse. Let’s be honest though, at this point, it is broken. You see, if you follow a routine for 6 months without making any changes, your body has adapted to the stress and finds no reason to build newer and stronger muscles. The key here is to add more strain every workout than the session before. A few things you can do to break through that plateau are; increasing the amount of weight you are using without sacrificing repetitions, increase repetitions without sacrificing weight, cut your breaks in half, or add an additional set to each exercise.

Focus on the real muscle building exercises:
It is very important that you make compound workouts the focal point of your workouts. These heavy exercises target more than one muscle group at a time and are great for tearing down muscle fibers. Am I against isolation routines? Not at all, to the contrary, I think isolation workouts are very necessary. The thing is, compound workouts have so many great benefits that it would be counterproductive to ignore them. Some benefits of compound exercises are; increase of testosterone production, increased GH production, added strain on all muscle groups, and rapid increase in strength.

Here are a few Compound Workouts I recommend:
Squats
Dead Lifts
Bench Press
Military Press
Dips
Chin Ups
Bent over Rows

Relying too much on supplements:
The number one mistake we make when we have incorporated some sort of supplement into our routine, is we don’t feel the need to work as hard since we have assistance. What you need to know is, most supplements only make about a 5-10 percent difference and that is IF you are on a perfect diet. Another thing is, these muscle building supplements that claim to help you gain lbs, they don’t create muscle themselves, they only enhance our ability to gain muscle IF and only IF we are following a good diet and strenuous workout routine. You see, these pills and powders don’t make muscle, your hard work dieting and working out are the ones that do. These supplements can only go as far as to give you the ability to create extra muscle, but they will not make a difference unless you are playing your roll.

Not enough rest:
I know how bad it sucks to workout and not see any gains, and I understand the first instinct would be to workout more. Now that may seem like the answer, but unfortunately this will only worsen the situation. Contrary to what most believe, muscle is not created in the gym while we lift heavy weights, it is created at home or away from the gym while we rest. If you fail to rest, your body will not grow, period. What do I recommend? Well for starters, instead of 5-6 days a week, start going to the gym only 3-4 or every other day. This will not only allow your body time to create new larger and stronger muscle, but it you will also benefit from more energy and better workout sessions. Another very important step in the rest section is sleep. You should be getting at least 7-9 hours every single night. This extremely crucial because your body builds the most amount of muscle while we are in deep sleep.

Go Gain Lbs
Whether you are a hardgainer or just a regular guy unable to gain muscle mass, these 5 things are very important for your progress. I can assure any of my readers will definitely be back on the road to muscle mass with these simple changes to their routine. Good luck and Happy Lifting.

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Building Big Arms - Bigger Biceps and Triceps Fast

2010-08-18T06:31:00.000-07:00

Let’s face it, building arms is easily the most common goal amongst weight lifters and bodybuilders. Having biceps and triceps that practically rip through your shirt sleeve is every mans ideal physique. Heck, if you ask someone to see their muscles, what is the first thing they are going to do? That’s right, they are going to flex their arms. The thing is, building arms may be the most common goal, but it is also the hardest to achieve after defined abs. Now, if you are interested in getting bigger arms but just can’t seem to produce results, here are a few tips that will help you break that threshold and experience rapid growth.

Prioritize:
A huge mistake lots of people often make when building up a lacking muscle group is, they fail to prioritize. You see, when we go into the gym we are at our peak, we are the most rested and have the most amount of energy. Whatever muscle group gets targeted first is going to get 100 percent of your ability. So, instead of going in and working your back or chest immediately, try starting with isolation workouts for your biceps or triceps every once in a while. This will allow you to lift a little heavier, perform more repetitions, rest less in between sets, and ultimately put more strain on the muscle.

Focusing too much on biceps and not enough on triceps:
This is one of the most common mistakes people make when trying to achieve bigger arms. I believe that the reason for this is simply because people are uneducated on the subject. So why should we focus more on triceps and less on the biceps? Well, the triceps make up about 65 percent of your arms. What does that mean to you? Ignoring the triceps will make it nearly impossible to add inches to your arms.

Over Training:
Another thing we must avoid when building arms is over training. The biceps and triceps are easily over trained for two main reasons. Number one, most people are unaware that working chest and back also targets arms. So, some of us are training the arms on chest and back day while still isolating them the following day or so. When this happens, your muscles are not given the necessary rest time to rebuild and grow. Number two, people tend to assume that if a muscle is lacking, it should be targeted more often. In this case, that approach is counterproductive. With that being said, the biceps and triceps are considered smaller muscle groups, one good isolation workout a week along with one good chest workout and one good back session should be more than enough.

The right workouts:
Have you ever noticed that your biceps and/or triceps do not seem to get sore after workouts? If so, you might be making a few small mistakes that can easily be fixed. With biceps, a common issue is form. Most people perform the basic barbell curls and tend to use more momentum than actual bicep strength. This is extremely common; a few things you can do to assure you are putting all the strain on the biceps are:

-Stand up against a wall with your elbows touching it as you perform the curls.
-Perform curls with an Olympic bar with your elbows touching your sides at all times.
-Focus more on concentration curls with your arm rested on your inner thigh.
-Use straight bars over “easy curl” bars.
-Rest the weight at the bottom position for at least one full second before lifting.
-Lower the weight slowly.

If you feel that your triceps are not taking enough punishment (not ending up sore 24 hours later), you should:

-Increase the weight without sacrificing reps.
-Add an extra set.
-Perform extra reps.
or
-Decrease rest time between sets.

The bad news is, there are lots of mistakes we can be making that will reduce our chances of building arms. The good news is, there is a simple solution to all of these small errors. Whether you are making all of these mistakes or just making one, fixing this will result in bigger and stronger arms for the physique you are working so hard to obtain. I hope I was able to answer any questions you may have had about building larger and stronger arms. If not, be sure to leave a comment below with any questions fitness related. Happy lifting!

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Top 5 Foods that Burn Belly Fat - Midsection Spot Reduction

2010-08-14T10:32:00.000-07:00

A huge misconception in the fitness world is about whether or not spot reduction is possible. Typically I would say NO, but in this case, I have to say YES. You see, doing one million crunches a day will not reduce belly fat, and using silly fitness equipment like the “shake weight” will not reduce the fat on your arms. “So why did you say yes?” Simple, when it comes to exercise it is impossible to spot reduce but when it comes to diet, belly fat reduction is very possible. You see, there are actually foods out there that burn belly fat, believe it or not, they contain ingredients like monosaturated fats that have been proven to spot reduce/burn belly fat.

Here is a list of what I consider to be the top 5 belly fat burning foods:

1. Avocados: They contain fiber which helps kill hunger and also monosaturated fats that burn belly fat.
2. Assorted nuts: They are high in fat which also kills hunger, but the fat and minerals that they are loaded with are also belly fat killers.
3. Veggies: Broccoli, cauliflower, brussel sprouts, and cabbage all contain phytonutrients that help fight hormones that add belly fat.
4. Oatmeal: This is packed with healthy complex carbs along with fiber. Just be sure to stay away from the processed garbage they fill with sugar. A great fat burning ingredient that you can add to the oatmeal for flavor is cinnamon. This ingredient actually helps stabilize blog sugar and insulin levels.
5. Salmon: The high quality protein and high omega -3 fatty acid content makes this my top belly fat burning food.

By simply adding these foods to your diet or increasing your consumption of them will help burn belly fat. These are foods that I consume on a daily basis and a flat stomach isn’t hard to maintain. Are these the only belly fat burning foods? Not at all, there are tons, this just happens to be a short list of the ones I prefer and feel are most beneficial.

More Belly fat burning foods:
-Greek Yogurts
-Dark Chocolate
-Green tea
-Chili Peppers
-Berries
-Beans

Hardgainer Diet Tips – Gain 5 pounds a week!

2010-08-14T07:51:00.000-07:00

Hardgainer diet tips

Today I have decided to create a very effective “quick guide” for hardgainer diet tips. As a hardgainer myself, I understand that dieting may very well be the key to my success when building muscle. I also understand that sometimes people want to get straight to the point. So if you not interested in looking at my personal hardgainer diet, here is a quick summary of all the major points to focus on when trying to gain weight. Simply incorporating these very important points into your routine will allow you to gain as much as 5 pounds per week.

Hardgainer Diet Tips

1. Consume 18-24 times the amount of your body weight in calories. Example: 20 x 155 lbs = 3,100 calories per day.

2. Once you have a daily caloric intake amount, break it down into 45 percent carbohydrates, 40 percent protein, and 15 percent fat.

3. Split your calories into 5-7 meals per day.

4. Take 3-4 days OFF from the gym weekly. (Preferably 24 hours of rest between each gym session)

5. Make compound exercises the focal point of each workout routine.

6. Follow a clean diet by taking in only complex carbohydrates, high quality protein, and natural fats.

7. Keep your body in an anabolic state following your workout by adding simple sugars (banana, honey, etc) to your post workout shake/meal.

8. Make sure to get 7-9 hours of sleep every night in order to recover and allow your muscles time to rebuild.

These very simple but effective points will make a huge difference in the results you are seeing currently. Expect to gain anywhere from 2-5 pounds per week while following these hardgainer diet tips. These are the same tips I followed when going from 115lbs to 160 in less than 6 months.

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Hardgainer Diet Sample - How to Gain Weight in One Week

2010-08-14T07:28:00.000-07:00

Hardgainer Diet Sample

Hey guys, so I just wrote myself a new diet that In my opinion will help increase muscle mass while burning fat at the same time. Now, although the physical activity and workout I participate in will play a part in the muscle increase and fat decrease, you must know that the diet is always most important. What I am doing today is basically just sharing my diet with you all. I’ll accept any suggestions you may have and I’ll also be answering any questions you may have about this hardgainer diet sample I have put together.

Hardgainer Diet Sample

Meal 1 - 6 Egg whites, 1 yolk, 1 cup oatmeal, 1 scoop whey protein
Meal 2 – Peanut Butter Sandwich on wheat bread
Meal 3 – 1 cup brown rice, 1 cup broccoli and cauliflower, 6 oz chicken breast

Workout
Post Workout shake – 2 scoops whey protein, 1 banana

Meal 4 – Half sweet potato, 6 oz chicken breast, and 1 cup mixed veggies
Meal 5 – 6 oz Salmon, 1 cup veggies, 1 cup brown rice
Meal 6 – 6 egg whites, 6 oz salmon or chicken breast

Now if you are a larger guy, use the formula on my hardgainer diet post and find out how many calories is enough for you. Once you know how many calories you should be taking in daily, you can adjust this hardgainer diet sample to fit you better.

This hardgainer diet sample was created to build muscle by taking in high quality protein from egg whites and lean meats. It also aids in burning belly fat by incorporating foods with monosaturated fats and omeg-3 fatty acids. Another great thing about the diet is, it takes advantage of the “muscle building window” we have for a few hours following our workout.

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Hardgainer Diet - How Much Should I Eat To Gain Weight?

2010-08-14T07:11:00.000-07:00

Hardgainer Diet

The diet you follow as a hardgainer is in my opinion the most important part of building muscle. One of the most common mistakes we make as skinny guys is we assume that because we have a fast metabolism, we can just eat anything. Not only that, but for some reason every hardgainer I speak too always assumes he/she already eats more than enough. In my experience, this is never the case.

First of all, if you eat like crap….you will look like crap. Will you gain weight? Yes, but the question should be “Will I pack on pounds of solid muscle?” and the answer in that case is: maybe a little, but the fat you pile on over the muscle will eliminate looking muscular at all. This is a huge mistake made my tons of skinny guys including myself and the ever so popular “skinny guy savior” Vince Del Monte. I like to call this “Fat Skinny Guy Syndrome” or FSGS. You’re heavier than before and you might look good with clothes on, but going shirtless might be a little more embarrassing than it was when you were 20 pounds lighter.

For those who feel that they are already eating enough, well if that were the case then how come your still 120 pounds of skin and bones? Look, I have been there and I was that guy that said “it’s impossible to eat more than I already do”. That was until I was given a very simple formula that allowed me to pack on all the weight I have till this day.

Hardgainer diet formula:
18 x Your Body Weight = Total daily calories

Now, this is assuming you are at a desk job and live a normal family life with little physical activity. If this is not the case and you are a construction worker or play sports outside of work, you may want to adjust. You can replace the “18” with anything up to 24.

Do not make the mistake of assuming that eating 24 times your body weight while sitting on your butt all day will work better or faster. It is very important that you base this off of your daily physical activity to assure that you are not packing on pounds of fat.

Hardgainer diet foods:
As I mentioned earlier, you are what you eat. If you decide to eat junk, you will look like junk. The calories we consume should come from fast acting carbs, high quality protein, and natural fats.

Let’s just say that you calculated your daily intake and came up with 3000 calories. It’s not as simple as just eating random meals equaling out to this amount. There is actually a formula for the types of calories you should take in.

45% Complex carbs
40% High quality protein
15% Natural fats

For example: Daily caloric intake = 3000

-1350 calories from complex carbs
-1200 calories from high quality protein
-450 calories from natural fats

Hardgainer diet foods list:
Carbohydrates:
Oatmeal
Whole grain pasta
Wheat Bread
Sweet Potatoes
Brown Rice

Protein:
Chicken breast
Egg whites
Fish
Steak

Fats:
Flaxseed oil
Mixed Nuts
Almonds
Natural Peanut Butter

Hardgainer diet conclusion
There you have it, the correct formula to how much calories a hardgainer should take in daily. It is very important that you follow these rules in order to avoid the wrong type of weight gain. Following this diet along with a solid hardgainer workout routine, you can expect to pack on 2-3 pounds a week.

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Hardgainer Workout to Gain Mass

2010-08-12T11:21:00.000-07:00

Hardgainer Workout

When you are a hardgainer like me, it is very important that you do not follow the bodybuilding trends and workout like others with different body types. If you are a hardgainer that is trying to gain mass, you must do things a little differently than your average weight lifter. Does this mean it will be harder for you to gain mass? Absolutely not, it simply means that with our specific body type, we must take a different approach when building muscle.

Because I know how frustrating it can get to be skinny and unable to gain muscle mass, I have put together this quick guide and hardgainer workout for you to follow in order to start seeing results. I know you can get a little discouraged at times, but the main factor when following these tips and this workout is consistency. Without consistency, no program or diet will work regardless of how effective it may be.

Hardgainer nutrition:
The first thing you must correct is your diet. The reason we find it hard to gain mass is simple, our body naturally burns through more calories than we are consuming due to high metabolism. There is a very simple formula that you can follow in order to make sure you are consuming enough put on muscle.

Depending on your daily activity, you should eat 20-24 times your body weight in calories.

Example: 155 lbs x 22 = 3,410 Calories per day

The number you multiply with your body weight will be determined by the level of physical activity you perform on a daily basis. If your job requires you to sit at a desk all day, I recommend using 20. On the other hand, if your job requirements are lifting heavy objects and running around, I would use 23-24.

Just because we might have remained skinny our whole lives even when consuming junk, does not mean that it is impossible for us gain fat mass. This is why it is extremely crucial that you choose your calories wisely when eating this much per day. If you sit at a desk all day and choose to eat 24 times your body weight in calories, you are now running the risk of over eating and ultimately storing fat. Make sure you calculate accordingly and get your calories from complex carbohydrates, good protein sources, and natural fats.

Hardainer Workout:
As a hardgainer, it is very important that we avoid over training, follow the right exercises, and perform the correct amount of repetitions to ensure that we gain muscle mass. There are three factors that will determine whether you build size or not.

1. Types Of Workouts
2. The Amount of Reps
3. Proper Rest

Performing compound workouts when you are a hardgainer is crucial. These particular lifts are the ones that will help increase strength, produce muscle building hormones such as GH and testosterone, and break down those muscle fibers in order to force muscle growth.

It is very important that you perform 8-12 reps because this is the rep range that will trigger muscle size. Contrary to the popular belief that “low rep is for mass, light rep is for definition”, higher reps in fact trigger the growth/size of the muscle. 1-5 reps (lower reps) are simply going to increase strength and muscle density.

Proper rest is very important because like most of you may know, muscle is created while we sleep/rest. If we fail to get the right amount of rest, our muscles will simply find themselves unable to grow stronger or larger. In this hardgainer workout to gain mass, I recommend taking a day off of strenuous activity in between each gym session.

Hardgainer Workout to Gain Mass
1. Squats 5 x 8-12
2. Bench Press 5 x 8-12
3. Pull ups/Chin ups 5 x 8-12
4. Dips 5 x 8-12
5. Bent Over Rows 5 x 8-12
6. Military Press 5 x 8-12

Beginner / Novice Lifters: I advise that you start off with 3 sets per exercise and work your way up until you reach 5 sets. Once you have reached 5 sets, you can then focus on increasing the weight and overall volume of the hardgainer workout.

Tips:
1. The squats can be replaced or swapped with deadlifts occasionally.
2. The Pull ups and Dips can be put together as a super set.
3. Feel free to Change the order around regularly for best results.

Hardgainer Supplements:
I personally do not feel the need to add supplements to my diet; however, if you choose to go in the direction of protein/weight gain shakes, it is very important that they DO NOT make up more than 35 percent of your calories.

Whey protein:
Whey Protein is great for post workout consumption. Be sure to add some high glycemic carbohydrates to your post workout meal/shake in order to boost your insulin. This will help you remain anabolic and assure that you will continue to grow without sacrificing muscle tissue. It also helps keep you anabolic over night while you sleep when accompanied by casein (Milk) and natural fats (Flaxseed oil or Peanut butter).

Weight Gainer:
Before purchasing a weight gain powder, you must make sure of a few things.

1. The carbohydrates are Complex
2. It is low in Fat
3. It has little to no sugar

These weight gainer shakes can help out for those who want to gain mass, but should only replace a meal if it is absolutely necessary. They are great for emergency situations when you have no access to nutrient dense foods or are in a rush and have no time to sit down and eat. The main benefit of the weight gainer shake is to aid in making sure you reach enough calories for the day.

Conclusion
Remember, if you have a different body type (hardgainer/ectomorph), following someone else’s workout routine will not work as well for you. It is very important that you follow a routine that is made and fit to your personal genetics. Consuming the proper amount of calories daily, following a solid hardgainer workout consistently, and NOT relying on “muscle building” miracle supplements will help you generate results faster than ever before.

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Hardgainer Workout Schedule

2010-08-11T21:03:00.000-07:00

Hardgainer Workout Schedule

One of the biggest mistakes we make as hardgainers is, we assume that spending more time in the gym will yield more results. It is actually quite understandable, you go to the gym, don't see results, so you feel the need to workout longer and harder in order to see changes. What we fail to understand most of the time is, muscle is not created while were in the gym lifting weights. Muscle is actually created while we are home resting and allowing our bodies to recover.

You will never believe how many clients I get that follow the perfect diet and workout routine, yet they still fail to see results. The beauty of it is that its usually a very simple fix. I can immediately tell you that this is a result of too much time in the gym. By simply adding 1-2 extra rest days to your routine you will see incredible gains fast.

Does that not sound amazing to you?

Not only can you spend more time enjoying life, but you will also notice explosive results. Once you have the proper hardgainer workout, I recommend your schedule look something like this.

Hardgainer Workout Schedule

Sun: Gym
Mon: Off
Tues: Gym
Weds: Off
Thurs: Gym
Fri: Off
Sat: Gym
Repeat

Just to explain in a little more detail
While you are in the gym lifting weights, you are tearing down muscle fibers. If this occurs and your body has not had enough time to rebuild, it will result in "overtraining". Now, had you taken a day or two off after tearing down the muscle fibers, your body would have recovered and rebuilt larger and stronger muscles as well.

Yep! It really is just that simple. Follow that hardgainer workout schedule or something similar and prepare to witness amazing results in record time. Hope this has helped, and until next time.....Happy lifting!

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Hardgainer Workout Plan

2010-08-11T07:18:00.000-07:00

Hardgainer Workout Plan

As a hardgainer myself, I have realized that one major step to success is having a plan. Being that results may take a little longer for us to achieve, we tend to assume that our approach just isn’t going to work. That’s where the mistake is, we fail to be consistent and end up going in circles with different workouts that are all beneficial but only if performed consistently. Like I mentioned in my hardgainer workout routine post, there are a few different approaches to gaining muscle that could all be very helpful to our hardgainer body type. Your job is to decide what technique works best for you and then you stick to it. Remember, building muscle is not an overnight deal, it takes time and dedication.

Set a plan:
Once you have decided what technique you are going to use, then you can create your schedule. Typically the “one day on, one day off” approach works best because it gives you enough time to rest and recover for your next day of training. This is the way I do it and have been doing it for years and it has worked great for me. I highly recommend starting with this hardgainer workout, it’s the one I started off with that allowed me to pack on most of my muscle. Once you have decided on a routine and a schedule, you are ready to hit the gym.

The goal:
If your goal is to get bigger and stronger, I absolutely urge you to write down your workouts and keep a track of weight used, rest time, repetitions, sets, etc. The reason that keeping a log is so important is simple, if your volume does not increase, your muscles will find no reason to grow bigger and/or stronger. As long as you are outperforming your last session, you will continue to pack on pounds of muscle. Not keeping a workout log can put you at a huge disadvantage. Without it, you are just in the gym lifting and hoping. With a log, you have a plan and believe me when I tell you how much easier it will be to outperform the last session when you have it written down.

Building muscle for hardgainers is just like anything else in life, if you don’t have structure your goals are just that much further away. Anything from business to fitness, without a plan, you are just hoping for the best with no real assurance.

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Build Size Fast - The Hardgainer Secret to Anabolism

2010-08-10T12:03:00.000-07:00

If you found this article in hopes to obtain knowledge on how to build size fast, it is crucial that you are familiar with anabolism. Being in an anabolic state means to be in a state in which your body is growing. Also, it is vital that you understand what it means to be in a catabolic state. Catabolism is the exact opposite of anabolism; in this state, your body is suffering from muscle depletion. The focal point when trying to put on muscle mass is to avoid catabolism at all cost. With that being said, are you ready to learn what it takes to build size faster than ever?

How to Build Size Fast Tip #1-Proper Post workout nutrition

Your usable and stored energy are both exhausted from a strenuous workout. When this occurs, your body is sent to catabolism and your muscle tissue and protein are sarificed in order to make more energy. Taking in simple carbohydrates directly after your workout is the only way to avoid this catabolic effect. This will increase insulin levels and push your body back into anabolism.

How to Build Size Fast Tip #2 - Fueling the Body
Following a clean diet with complex carbohydrates and good proteins will allow quality carbs and amino acids in the bloodstream. This will provide the energy and nutrients your body needs in order to repair and grow throughout the day. Keeping a high metabolism and insuring you are fueling your body with the proper amount of nutrients is crucial, you should consume ever 2.5 hours to maximize your workouts.

How to Build Size Fast Tip#3 - Bedtime Meal
It is important to eat a small meal before bed in order to keep your body anabolic while its in recovery mode. If you do in fact fail to do so, you will be sent into a catabolic state/starvation mode where your muscle tissue will go to waste. Now, this does not by any means imply that you should eat a full on meal right before bed.

What should I eat before bed?

1. 25-30 grams of whey protein with milk.

2. Small amount of complex carbs.

3. A tablespoon of peanut butter or flaxseed oil.

The casein in the milk will help slow down the release of the nutrients (including the whey). The complex carbs will adjust the blood sugar. I would recommend a small bowl of oatmeal or slice of wheat/whole grain bread. Last, the natural fats will slow down the digestive process and keep the nutrients in your system longer,

Anabolism, this is how your are going to build size fast. If you can keep an anabolic state and stay away from catabolism, your results will come rapidly. Remember, if you are not anabolic, you are not growing.

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Hardgainer Workout Routine

2010-08-10T11:44:00.000-07:00

Hardgainer Workout Routine

It has always been debatable about whether hardgainers should follow full body routines or split workouts. I’ll be the first to tell you that I have tried both and have gotten great results. It all comes down to your focal point when training and increasing volume consistently. If you are performing effective full body routines but fail to increase volume over time, you will plateau and fail to see further results. Same goes with split workouts, they can work great as long as you focus on the big compound workouts and continue to increase the intensity of your routine.

My Secret
I do however have an alternative to both that works a little better for me.

Here is why:
With full body routines you sometimes may feel like you are not putting enough emphasis on certain muscle groups. On the other hand, with split workouts you may find it hard to target every muscle group on a weekly basis. In the case that you do manage to squeeze all the muscle groups in, you’re either spending way too much time in the gym or you have only targeted that particular muscle group one time in the entire week.

Hardgainer Workout Routine
My solution to both these issues was simple, it was almost a mixture of both. I simply target the upper body as a whole and then the entire lower body during my next session. With this approach I was able to save time in the gym, target each muscle group enough to force growth, and take an extra day off.

Hardgainer Workout Routine Schedule

Sun: Upper body (Back, Chest, Shoulders, Arms)
Mon: Off
Tues: Lower Body (Legs, Calves)
Wed: Off
Thurs: Upper Body (Back, Chest, Shoulders, Arms)
Fri: Lower Body (Legs, Calves)
Sat: off
Repeat

Hardgainer Workout Routine Tips
I personally target my abs on lower body days, I feel this works best for me. I recommend taking one extra day off every two weeks in order to fully recover and allow your muscles to rebuild and grow.

Now, although this is a great alternative to full body routines and split workouts, it does not mean that you cannot get the same great results with either approach. The initial routine that I followed when putting on a great amount of mass was my own personal hardgainer workout.

Whether you decide to follow this hardgainer workout routine, a full body routine, or a split workout, remember to focus on those big compound workouts and continue to increase the volume/intensity.

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Hardgainer Routine for Strength and Muscle Density

2010-08-10T06:44:00.000-07:00

Hardgainer Routine for Strength and Density

I recently wrote a post on a hardgainer routine for size and if you read that one, you know the importance of building strength and density. You see, without a strength increase, there will be no muscle size increase, period. The density is just a matter of not only looking big when you increase muscle size, but you also want to look solid and defined. With that being said, I recommend you follow my personal hardgainer workout, but this time with the rep range in which myofibrillar hypertrophy is triggered for increased strength and density.

What is the rep range for strength and density?

If you are looking to pack on serious strength and getting the “brick wall” look to appear extremely solid, I suggest you train to trigger myofibrillar hypertrophy. This is a type of muscular hypertrophy that allows you to not only increase strength rapidly, but your muscles will start to become much denser. The rep range you want to perform in order to trigger this type of muscular hypertrophy is typically between 1 and 5. If you are already following a solid compound based workout routine, you can simply change the rep range in which you are currently following.

Because more hardgainers have a pretty typical goal of putting on size, strength might not be of too much interest. If that is the case, you are basically screwing yourself out of serious muscle gains. Although gaining muscle size is triggered by a different rep range, unless your strength and volume increases, you will no longer see results. This is why it is so important that you train to trigger both myofibrillar and sarcoplasmic hypertrophy. The myofibrillar hypertrophy will increase your strength which will help increase the volume of your workout when triggering sarcoplasmic hypertrophy. My recommendation to you is, train both types of muscular hypertrophy for best results and continuous muscle gains.

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Jake Gyllenhaal Workout Routine for The Prince Of Persia

2010-08-09T07:26:00.000-07:00

You may have noticed Jake Gyllenhaal has put on a massive amount of muscle preparing for his role in Prince of Persia, so I figured I would go ahead and give you the workout routine that allowed him to do so. Remember, he has always been pretty lean, but he did manage to put on an incredible amount of muscle in a short period of time.

The Jake Gyllenhall workout routine for The Prince of Persia that I am sharing, is said to come directly from his personal trainer. I recommend this workout to more advanced lifters (at least 6 months of continuous training).

Jake Gyllenhaal Workout Routine:
This routine is an 8 week workout that should be accompanied by proper diet and atleast 2 days of rest per week. Since this is a mass building routine, it is important that you perform 6-12 reps per exercise. Start off with 3 sets each and add one every week until you have reached 5 sets per exercise. Once you have reached the 5 set per exercise point, focus on increasing your weight and decreasing your rest time in between sets.

Day 1:
Seated Cable Rows
Cable Barbell Curls
Pull Ups
Cable Hammer Curls with Rope
Cable Flyes
Cable One Arm Triceps Extension
Cable Crossover
Cable Triceps Extension Low Cable
Push Ups

Day 2:
HIIT/ High Intensity Interval Training

Day 3:
Rest and Recover

Day 4:
Bent Over Low-Pulley Lateral Extensions
Barbell Lunges
Hanstand Push Ups
One Leg Barbell Squats
Front Cable Raises
Plie Dumbbell Squats
Dumbbell Step Ups

Day 5:
HIIT/ High Intensity Interval Training

Day 6:
Rest and Recover

Day 7:
Repeat

Jake Gyllenhaal Workout Routine For The Prince Of Persia:
There you have it! Jake Gyllenhaal’s workout is extremely intense but the results are definitely worth the work. This workout routine accompanied by a clean diet of complex carbohydrates, good proteins, and natural fats, will work wonders for any body type. If you are a beginner and are interested in trying this routine, I recommend starting off with 2 sets per exercise and working your way up.

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Get Strong Fast - The Secret to Increased Strength and Muscle Density

2010-08-07T09:44:00.000-07:00

Have you been lifting the same amount of weight for longer than you could remember? This is not only frustrating, but it could take a serious toll on your muscle gains. You see, if you aren't adding strain to the muscle, it will NEVER feel the need to grow. Obviously if you increase your strength, the added strain will force your body to adapt by constructing bigger and stronger muscles. The approach i am going reveal to you in order to get strong fast will not only allow you to lift heavier, but it also increases muscle density. Will you get bigger from performing this technique? No, not necessarily...This technique to get strong fast is more geared toward just that, helping you increase strength. The fact that the you will increase muscle density simply means that you will acquire a more solid, "hard body" look.

So what is this secret technique that is going to allow me to get strong fast, make me more solid, and allow me to lift heavier in my routines for mass?

Now, I understand that not everyone reading is a "fitness expert" or enthusiast for that matter, so there is no need to throw big words around and risk confusing you with fitness lingo. The idea of this site is to keep things simple and understandable for everyone. On that note, training to get strong fast/ density training is based on low rep, heavy weight.

Rep Range for Strength and Density - (The Brick Wall Effect)
The rep range to increase your strength and muscle density is 1-3. Training at the 1-3 rep range is the most effective as far as getting stronger the quickest. At this rep range, you will increase very little in size if any at all. However, it will allow you to increase the amount of weight you are currently using in your "mass building" routines like the beginners routine I recently put together for you. Also, it will increase the density of the muscle to give you a more solid feel and look (Like a brick wall).

Rep Range for Size and Strength
Another approach you can take is the 4-5 rep range training. This will help increase strength a little less than the 1-3 rep range, but it will allow a you to put on a little more muscle size.

Mix it up!

I personally recommend that you follow both techniques, reason being is that they will aid each other and allow you to maximize both strength and density, and also allow you to add strain to your routines in order to pack on more size.

Note: There is a rep range for size alone, I will not discuss that during this piece simply due to the fact that this is strictly a guide to get strong fast. Be sure to subscribe (at the top left of the page) in order to receive email notification for the "size alone" rep range post.

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Do You Know How To Gain Muscle Fast

2010-08-05T21:26:00.000-07:00

Could you teach me how to gain muscle fast? Could you teach me how to pack on an extra ten to fifteen pounds of muscle mass before my next vacation? Could you help me get ready for my first bodybuilding or fitness model competition? Could you help you look like someone who actually lifts weights? Could you help me build a body that turns heads and demands respect?

As a skinny guy muscle building expert, I get approached these questions daily in my office. Every single hard gainer I consult with wants to know how to gain muscle fast and how to do safely and effectively.

Hard gainers, please listen up! There is hope for you. I am happy to say that learning how to gain muscle fast is not as hard as some would make you believe but it also not as easy as you might think. But you must be prepared to train smarter and not harder. Don't get me wrong, I'm not talking about wimping out during your workouts. I am referring to the big picture of training more intelligently.

Here is some of the most popular advice I give to the hard gainer when he wishes to gain muscle fast.

1. Never Perform More Than 10 Reps.
If you are lifting weights beyond 10 reps than you are emphasizing your slow-twitch muscle fibers which have the smallest opportunity for muscle growth. You are a hard gainer and you need recruit the maximal amount of muscle fibers in every set. Always choose your weights knowing that a 11th rep is forbidden and trespassing into 'skinny land.'

If you really want to gain muscle fast than get your mind into heavy lifting mode. Every single set and every single exercise. Keep the weights heavy and never more than 10 reps. Approach every workout knowing that you are going to be venturing into new territory and waging war on your skinny genetics. I recommend these workouts with a workout partner so you can eliminate any safety issues, not slack off and push your limits every inch of the way.

2. Reduce Your Workout Time
Perform more work in less time and you have increased your work capacity. Work refers to the number of sets, reps and poundage within your workout. Who is fitter? The guy who can do 4 sets of 185 pounds bench press with 30 second rest or the guy who can do 4 sets of 185 pound bench press with 90 second rest? The one who can do the same amount of work in less time. Guess who is more muscular? The one who has a higher work capacity.

Next time you enter the gym, try to complete your current workout in less time. Take shorter rests. Move from one exercise to the next much quicker. Don't be surprised if you feel out of shape! This is one of the easiest tips you can take away to increase your muscle density and take your fitness to a new level. Be prepared to humble yourself and get out of your comfort zone.

3. Do Only One Exercise Per Muscle Group
Only one? Yes, only one, unless you want to buy into the notion that you must mutilate a muscle for over an hour to get any growth out of it. Consider this typical day in the gym. Today is your chest day. Your first exercise is bench press. You perform your first set with 185 lbs, second set with 205 lbs, third set with 225 lbs and fourth set with 245 lbs.

Assuming this is your max weight for the desired number of reps, is it not safe to say that you have used the maximal number of muscle fibers? Your goal is to simple spark your muscles into growth. Not exhaust them to death. Once they experience a unknown assault (stimulus), your body will be forced to adapt and create new muscle to prevent future assaults! Therefore, your take home lesson is this: Once you have out performed your last workout, it is time to move onto the next exercise.

4. Do No More Than 3-5 Sets Per Muscle Group
I question a hard gainers workout intensity if they must do more than 3-5 sets per muscle group. Now if you are using anabolic steroids or have muscle friendly genes than you can safely dismiss this advice. Remember, learning how to gain muscle fast for the hard gainer requires following a new set of rules.

Consider the first 1-2 sets at 85% maximal effort. The third set at 95% maximal effort and the fourth (and sometimes fifth) set at 100% maximal effort. It is only this last all out set that contributes to the greatest muscle growth. Anything over and above this last go till you blow set simply exhausts the muscle beyond reason and delays your recovery ability to hit the muscle again. It is this last set that you should perform at least 1-2 extra reps or 5-10 extra pounds than last workout. Mission accomplished. You have sparked your muscles into growth. Time to move on.

5. Increase Your Strength 5% Every Two Weeks
One of the biggest mistakes I see hard gainers make in the gym is not track there progress. They return week-after-week to simply rehearse the same workouts with the absence of progress. How do you expect to gain muscle fas tif you continue to lift the same weights each workout? Your body is designed to tolerate stress. Assault it and let it get bigger. Assault it and let it get bigger. It's a simple concept.

So your take home message is to aim for a minimum of 5% strength increase every two weeks. You might progress a little quicker with larger muscle groups like back and legs versus smaller muscles like biceps and triceps. Just think, in six months from now, you will be over twice as strong as you are now! I would actually recommend writing down your strength goals for six months from now and than work backwards. If you are currently dead lifting 135 lbs, aim to be deadlifting 270 lbs over the next few months!

Conclusion
I know these five tips were not your typical Muscle and Fitness 101 advice and not your typical generic bodybuilding advice. I learned a long time ago to question everything you read and hear. Learn for yourself by doing and not by talking about it. As a skinny guy once myself, 149 lbs to be exact, I defeated my skinny genetics and learned how to gain muscle fast by not following the herd and training smarter and not harder Will you?

Vince DelMonte is the author of No Nonsense Muscle Building : Skinny Guy Secrets To Insane Muscle Gain found at Vince Del Monte Fitness Dot Com

He specializes in teaching skinny how to gain muscle fast and build 20 pounds of rock-hard muscle mass without drugs, supplements and in less time.

Article Source: http://EzineArticles.com/?expert=Vince_DelMonte

Muscle Building For Skinny Guys 101

2010-08-03T15:37:00.000-07:00

What some of you must understand is that building muscle is not the same for everyone. It has a lot to do with your genetics, but lets not get confused. Just because you are not "genetically gifted" like some other people, does not mean you cannot build muscle as fast or faster than those who are. You see, muscle building for skinny guys is very possible, not only is it possible, but I am going to give you 3 focus points that are going to allow you to build muscle like never before regardless of your "skinny genes". So forget everything you have read in the past from "fitness professionals" who are only familiar with one kind of body type, NOT YOURS!

In the next few paragraphs I will teach you proper nutrition, what kind of workouts will benefit you the most, and how much training is required in order to put on muscle for skinny guys.

Muscle Building for Skinny Guys Tip#1
Eat, Eat, Eat! - The number one mistake made by skinny guys is, not consuming enough (good) nutrients. Every skinny guy I have ever mentioned this to always has the same response..."I eat so much, I cant possibly eat any more than I do". Do me a favor, follow this Hardgainer Formula (this will give you an accurate number for how many calories you should be consuming) and then let me know if you are really eating enough to build muscle. Simply put, you were blessed with a naturally high metabolism, therefor if you're burning more calories than you are consuming, you just will not grow.

Another very important detail is, the type of calories that you are consuming. If your daily caloric intake should be at 2500, don't go eat burger king twice a day and assume you are going to put on muscle mass. Your calories should come from complex carbohydrates, good clean protein sources, and natural fats. Your meals should be spread out into 6 per day and it is extremely important to stay consistent with an eating schedule.

Muscle Building for Skinny Guys Tip #2
Lift Big! - Your focal point during workouts should always be based on big compound exercises. These are workouts that allow you to target more than one muscle group at a time, tap into muscle fibers, help produce muscle building hormones naturally, and increase strength rapidly.

Here is a great beginners routine I put together for skinny hardgainers that I personally used and got great results.

Muscle Building for Skinny Guys #3
Take it easy! - One of the biggest mistakes made by skinny guys when they fail to see results is, they assume that they are not working out enough. WRONG! That could easily be the most counterproductive thing you could do to your body. This is simply because our body actually builds muscle while we rest and/or sleep, not while we are in the gym lifting weights. Another very powerful piece of advice I can give you is, take your workout sessions down to 3-4 a week or once every other day. This will not only allow you to maximize your gym performance by allowing your body to rest, but it will give your muscles enough time to rebuild and become stronger and larger.

There you have it hardgainers, these 3 very simple steps are the answer to your inability to build muscle. Make sure you follow a clean diet, focus on the proper types of exercises for your body type, and REST! If you can manage to follow these three steps, you'll be on your way to incredible strength and mass increases in no time.

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Over 20 Home Dumbbell Exercises - No gym? No problem!

2010-08-03T11:28:00.000-07:00

Ok so let’s be honest, not everyone has the time and/or the money to become a member at a local gym. There are even cases where time and money are not an issue, but some of us may be too embarrassed to workout in front of others. All these scenarios are completely normal and understandable; this is why I created this “20 home dumbbell exercises” post. So basically if you have been privileged enough to have come across this article, you no longer have excuses for not getting in better/healthier shape (with the exception of disabilities”).

No More Excuses

Whether or not you are able to visit the gym regularly, dumbbell exercises are extremely beneficial. Please do not automatically assume that because you have a membership at a gym, these workouts aren’t for you. To the contrary, free weight and dumbbell exercises are much more beneficial than the big expensive machines you may be using now. Here are a few dumbbell exercises you can do from home and/or the gym.

Dumbbell Exercises for the Arms:
-Biceps
Bicep curls
Hammer curls
Concentration curls
-Triceps
Tricep Kickbacks
Overhead tricep extensions
Skull crushers
One handed overhead tricep extensions

Dumbbell Exercises for the Chest and Back
-Chest
Chest press
Dumbbell flys
Front press
-Back
Bent over rows
Dumbbell rows

Dumbbell Exercises for Legs and Calves
-Legs
Lunges
Squats (Different variations)
-Calves
Calf raises (every angle)

Dumbbell Exercises for Shoulders and Traps
-Shoulders
Military press
Lateral Raises
Front Raises
Seated posterior deltoid raises
-Traps
Shrugs (Front, side, and behind the back)

With this many dumbbell exercises, you will be more than able to cover the entire body for a proportioned and muscular physique. You can benefit from circuit routines, HIIT, full body routines, or split workouts. Feel free to post any questions down below in the comment section. Good luck and happy lifting!

Full Body 3-4 Day Routine For Mass and Definition (Video)

2010-08-01T09:34:00.000-07:00

About a week ago I posted a very effective “beginners routine”. For those of you who are interested in following that routine, here is a video I put together to give you a better idea of what the exercises are. Now, two things I failed to mention when I posted the workout are:

1. Rep Tempo – 3,1,2 For those of you who are unfamiliar, this just suggest that bringing the weight down should take 3 seconds, hold it for 1 second, and pushing the weight up should take about 2 seconds. Slow and controlled movements will allow your body to increase stress on the muscle and break down more muscle fibers.

2. Rests in between sets – At first, you should rest about 30-45 seconds between each set. As you progress, slowly decrease the amount of rest time between sets. Eventually you will be able to perform the entire workout with 15 second rests in between each set, then you will focus mainly on increasing the weight without sacrificing sets, reps, rep tempo, or rest.

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Benefits of a 3 Day Workout Routine

2010-07-29T11:12:00.000-07:00

Have you ever wondered why the 3 day workout routine is rated as one of the best bodybuilding workouts? Do you want to know why 3 day workout routines are regarded as the bodybuilding routines that work? Too often we go into the gym and just start following a program in the hope that within a short while we will look like a fitness model. We blindly assume that opening a muscle magazine and picking their best bodybuilding workouts will lead us to the body of our dreams. In order to really find bodybuilding routines that work we need to understand what goes on behind the scenes. In particular the hidden advantage of the 3 day workout routine.

Let us assume you train on Monday, Wednesday and Friday. The little known trick of the 3 day workout routine that makes it one of the best bodybuilding workouts and probably one of the few bodybuilding routines that work is what happens on Tuesday, Thursday, Saturday and Sunday. Recovery! The main ingredient in a 3day workout routine. That is right! What happens outside the gym is much more important than what happens inside. Muscles grow when they rest, not when they train.

Next time you open the latest muscle magazine and check out their brand new super routine that is promised to be the best bodybuilding workouts you have ever seen. Take a careful look at their recovery times. The beauty of a 3 day workout routine is it forces you to rest. Think about it. If training with more reps and more sets would guarantee us bodybuilding routines that work, then why not just do hundreds of sets of bench press and expect to be Hercules? The reason is quite simple. In order to maximize the benefit of a 3 day workout routine you need to balance your recovery with your intensity.

When you train your muscles and you actually want a bodybuilding routines that work, then use a 3 day workout routine and pound your muscles when you train them. Let me clarify that. I don't mean train a hundred sets and get tired, I mean stress your muscles out with heavy weight and heavy reps so that they panic! Hit your muscles with intense training during your workout routine and you have found the two real secrets of the best bodybuilding workouts. Now your 3 day routine will make absolute sense because your muscles will recruit serious growth on your off day to compensate for the intensity you are training with. Rest and Intensity in a workout gives you bodybuilding routines that work.

Article Source: http://EzineArticles.com/?expert=Vincent_Jeffries

Gain Weight with a Fast Metabolism - Hardgainer program

2010-07-27T07:56:00.000-07:00

Are you finding it nearly impossible to gain weight due to fast metabolism? If you’re anything like I was, you perhaps think that because of your “skinny genes”, gaining weight is not possible, period. I had the same mind set, but only until i was introduced to a simple and effective way to pack on pounds for skinny guys like myself. I wont delay any further, here are a few simple tips that helped me on my journey to gain weight with a fast metabolism.

Proper caloric intake: Due to a fast metabolism, we burn through calories than we are actually eating. Without eating the correct number of calories, you hard work and effort will make no difference. To gain weight with a fast metabolism, you should be eating about 20-22 times your body weight in calories. Any amount less than that will simply get burned and any amount more will just end up in the wrong places. Just think, the types of foods you eat will show in your appearance.

Keep a workout log: If you are in the gym doing the same routines, with the same amount of stress (weight), your body will no longer feel the need to grow because it has adapted. You see, your body creates muscle after exhausting activity by repairing the muscle and making it bigger and stronger. My point is, it is crucial that you add strain every session and push your body to where it HAS to create new muscle.

Additional Reps
Add weight without decreasing reps
Rest less between sets
Add an extra set

Anabolism: Anabolism is the state your body is in when it’s growing and catabolism is the state in which your body does the opposite. Following a tough workout session, your body will start to feed off of your muscle tissue in order to create more fuel. This is a catabolic state where cortisol is released and creates muscle wastage, at this point you should focus on getting your body back into a growing state. Now most of you may know the importance of protein intake following your workout, but more important is the consumption of simple carbohydrates. Now I understand that in most cases these types of carbs are bad, however, immediately following a workout they can yield incredible muscle gains. "Why?" You ask, because they are fast acting and spike your insulin sending your body into anabolism.

Increasing testosterone levels: Testosterone is easily the most important hormone when it comes to building muscle. keeping your testosterone levels up will allow you to produce steroid like results. In order to get the best results, follow these steps to increase testosterone:

- Sleep 8 hours a night and if possible, sneak a nap into your day.
-Focus on big workouts that target more than one muscle group.
-Train your legs as much as you currently do your upper body.
-Raise your consumption of celery, bananas, and avocados.

Rest: Contrary to popular belief, our bodies do not create muscle in the gym while we lift heavy weights. You see, while lifting weights we are simply breaking down the muscle. Restoring and rebuilding muscle fibers takes place while we rest and most of all while we sleep. If your are someone who is in the gym lifting weights 5 days a week, your body is not resting long enough to rebuild new muscle. 3 to 4 days per week of exhausting weight lifting is more than enough. Not only will rest allow your muscles to grow, but it will allow you to be fully recovered for your next gym session.

Gain Weight with a fast metabolism:

Following these 5 simple rules, your body will yield incredible results. Eat right, keep track of your progress, keep your body anabolic, increase your muscle building hormones, and make sure to rest enough for those muscles to grow.

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How to Gain Weight Fast the Healthy Way

2010-07-27T07:10:00.000-07:00

How to Gain Weight Fast the Healthy Way

A lot of the time when we struggle to gain weight we assume that it’s just not possible without taking some kind of supplement for assistance. The fact is, supplements should only be used as replacements in case of “emergency”. For instance, if you are in a position where it is not possible to get a real meal, a supplement may be your only option. Although they are pretty safe for the most part, they are not necessary in order to gain weight fast. Not to mention that nutrient dense foods are always a more effective option, unfortunately they aren’t always an option for some of us. For this reason I have put together a few tips to help you gain weight fast the healthy way.

Know how much you should be eating:
Using this hardgainer weight gain formula you can figure out exactly how many calories you should be taking in on a daily basis. Once you find out your personal daily caloric intake, you can then break those calories down into 6 meals. This will help give you a better idea of how many calories you should be consuming per meal. Just this simple step will make the rest of the process much easier and assure that you are not over or under eating.

Prepare your meals one week in advance:
This may sound a little crazy and unrealistic but there are a couple of ways to do this. Some people I know do not cook every night, therefore it makes sense that these people should take one day out of the week to prepare all the meals they will need for the following week. Although it may seem a little time consuming, think about all the time you will save during the week when all your meals are ready to go. If I took this approach I would basically cook up a large amount of each carbohydrate that I will be consuming (Brown Rice, Wheat Pasta, etc.). Then I would do the same with all my meats/protein (chicken, fish, ground turkey, etc.). Now you have a ton of food, simply measure out each meal and throw them in a piece of tupperware. Once this is done, you can stay away from the kitchen for a week while focusing on more important things like the GYM and staying away from unnecessary replacement meals and tempting unhealthy garbage.

If you are like me and like to cook dinner every night, there might be a better method for you (the method I use). Due to the fact that I am already in the kitchen cooking, I find it easier for me to just make enough servings to get me through the following day. Only problem I see with this approach is that it can get a little boring due to lack of variety.

Quick foods to prepare in advance:
-Hardboiled Eggs
-Tuna
-Sweet Potatoes
-Mixed Vegetables

How to Gain Weight Fast the Healthy way:
If you are aware of exactly how many calories your body needs on a daily basis and can manage to have nutrient dense food available at all times, gaining healthy weight fast will be no problem at all. Not having food premade can result in skipping meals, breaking a healthy diet, and relying on replacement meals and supplements. This could easily turn into the inability to gain weight, packing on pounds of unwanted fats, and sabotaging your muscle building potential.

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How to Gain Weight Fast - Most Important Muscle Building Meals

2010-07-26T09:57:00.000-07:00

How to Gain Weight Fast

If you are anything like I was, you probably feel like gaining weight is not possible for you. That’s understandable, 40 pounds of muscle ago I felt the same way. That was until I dedicated my time to studying fitness for hardgainers/ectomorphs who find it nearly impossible to pack on pounds. I discovered a few simple steps that helped me gain weight fast and I plan on sharing them all with you. Did you know that just by simply eating certain meals at certain times, you will be able to turn your body into a muscle building, fat burning machine and gain weight practically on demand? I know how frustrating it can be to feel like an adult in a child’s body and this is why I have put together this quick guide on how to gain weight fast.

Although I am a firm believer that breakfast is the most important meal of the day, when it comes to building muscle there are a few meals you may be skipping that could potentially turn you from bony to brawny in a matter of weeks. You see, there are a few stages that come directly following an intense workout that should be fully taken advantage of in order to maximize your ability to build muscle fast.

Anabolic Stage:
This stage takes place immediately following your intense workout routine. Once your body has exhausted both stored and usable energy, it starts to create a hormone with catabolic effects called cortisol. This hormone eats away at your muscle tissue and protein in order to create more energy, your goal is to get away from this muscle wastage zone FAST. The best way to assure that you are avoiding this sabotaging effect is to consume fast acting carbohydrates along with protein directly following your workout. The fast acting carbohydrates will give your body the usable energy it requires to avoid cortisol production. The protein is needed to help rebuild /repair the muscle that was broken down at the gym. Taking in the correct post workout meal/shake will allow your body to go into an anabolic state where it continues to grow and stay away from any catabolic effects.

Growth Stage:
The growth stage takes place 1 hour following your workout and lasts about 4 hours total. This is the stage where your body will need complete nutrition. One hour following your workout you will consume an entire meal, this meal will consist of high quality protein, natural fats, and complex carbohydrates. Two hours following meal 1 in the growth stage, you will consume another meal with the same nutritional value. This is a crucial stage when it comes to building muscle, especially for us hardgainers. They call this “the growth stage” because this is in fact the time frame where your body will start to rebuild muscle in order to create new larger muscle. If you fail to fuel your body during this stage, It will simply not have enough nutrients to aid in the recovery process.

Recovery Stage:
The recovery stage takes place 1-2 hours following the growth stage. This is the stage where your body will do all the recovering and rebuilding of the broken down muscle tissue. The idea here is to consume high quality protein to assure that there is enough available to build the muscle. This meal will also consist of high natural fats in order to slow down the digestive process. This will allow your body to work for a longer period of time (including over night while you sleep) without running out of nutrients when recovering and rebuilding the muscle. The recovery stage is ideally the last 1-2 meals of the day.

How to gain weight fast
Making sure to take advantage of these three very important stages has allowed me to pack on more muscle than I ever thought possible while staying lean and ripped. As a hardgainer/ectomorph it is crucial that we take full advantage of every chance our body gives us to build muscle and gain weight. Making sure that you get the most from these three stages will help you increase muscle mass faster than you could imagine.

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Getting Lean - Quick Guide to a Ripped Beach Body

2010-07-26T07:21:00.000-07:00

Let’s be honest, being muscular is nothing if you don’t have defined abs. Getting lean will not only give you the six pack we all want and train so hard to obtain, but it will also enhance the appearance of your muscle size. That’s right, the leaner you are, the larger your muscles will appear. I don’t care how many crunches you do, if your body fat is not in or close to single digits, your abs WILL NOT show. You see, everyone has muscle (abs), but they aren’t visible not because you’re not working them enough, but because there is a layer of fat covering them up. Make sense? On that note, here are a few tips on getting lean for more defined abs and overall muscle appearance.

1. Proper diet- Cut out all sugars, dairy, white flour, or simple carbohydrates in general. This will prevent the usual bloating and “thick skin” look that we are trying to avoid. Follow a very clean diet consisting of only complex carbohydrates, clean proteins, and natural fats.

2. Fat Burning Activity- With a clean diet, burning fat becomes much easier and more efficient. The goal when burning fat is simply to burn calories. There is no secret heart rate that magically burns fat, forget that old story. The type of fat burning activity you take part in is completely optional, here are a few options:

Traditional cardio: This type of cardio is just your standard jogging or walking on the treadmill. Typically this approach is effective for getting lean when performed for at least 45 minutes to an hour. If you are following a strenuous workout routine with traditional cardio, I’d recommend about 30 minutes.

Circuit Training: This technique is a little more intense and is usually performed for about half the time of traditional cardio. I recommend about 15-20 minutes of circuit training for best results. Unlike traditional cardio, I do not recommend this type of approach directly following an intense workout. Here is a link to a great circuit training routine you can follow.

Jog, run, jog: This is my personal favorite; it’s the best of both worlds, it can be done in little time similar to circuit training but at the same time can easily be performed directly following a high intensity workout.

How to perform jog, run, jog:
1.Start off with a jog for 1 minute.
2.At the minute mark, increase the speed to a run.
3.Run for 1 minute and decrease to a jog for the next.
4. Then repeat starting at step 2.
Try to perform about 6-10 sets of this.

3. Keep your metabolism up- It is very important that you break up your meals into 6 per day. Eating every 2.5 to 3 hours will keep your metabolism working and eventually turn your body into a fat burning machine. Not only will this aid in getting lean, but will also help to keep muscle mass by fueling your body with the proper amount of nutrients throughout the day.

A few more advanced tips to getting lean:
- Drink one gallon of water per day to avoid water retention.
- Perform your cardio in the morning on an empty stomach.
- Get the majority of your carbohydrates from vegetables.

For those of you who feel that lean is in and bulky is out, follow these few simple steps for a more ripped “fitness model” look. Getting lean is hard, but the real challenge is staying lean. Consistency is the key to success with any fitness goal you may have, every time you step out of the routine, you are only taking 2 steps backwards.

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Beginners Routine for Explosive Gains

2010-07-24T13:02:00.001-07:00

It is very important that you have a solid routine as beginners. The reason I say this is, this is the point where your strength gains will increase most rapidly.

But what if I am not interested in strength and I am more interested in putting on size?

Let me put it to you quite simply, if you do not get stronger, your body will not grow. I don't care if you are lifting for 2 years on the best diet, if the strength doesn't increase then neither will your size. The point I am making is, as beginners you will notice the biggest increase in strength in least amount of time. So having a routine that can maximize the gains of your entire physique is extremely important. I have created a very effective full body compound workout that will not only target every muscle group, but will do so using the biggest most effective workouts.

The Beginners Routine:

The beginners routine consists of 5 different workouts and should be performed only every other day with 2 days off consecutively every two weeks.

Week 1-2
3 sets - 8 to 10 reps - 45 second between exercises.
Week 3-4
3 sets - 8 to 10 reps - 30 seconds between exercises.
Week 5-6
4 sets - 8-10 reps - 30 seconds between exercises
Week 7-8
4 sets - 8-10 reps - 15 seconds between exercises
Week 9-10
5 sets - 8-10 reps - 15 seconds between exercises
Week 10-12
5 sets - 5 reps - 15 seconds between exercises

Now, it is very important that you are lifting heavy enough weight. If you are physically capable of surpassing the amount of repetitions listed, you must increase the weight until that is not longer possible.

The beginners Routine/ The workout
1. Squats
2. Bench press
3. (Superset) Pull ups and Dips
4. Bent Over Rows
5. Military Press

Feel free to change the order of the beginners routine as you like, so long as the pull up/dip supersets remain in between the bench press and bent over rows. Also, feel free to exchange the squats with deadlifts every so often. This will keep your muscles guessing and ultimately yield greater results.

Ok, although I labeled this workout the "beginners routine", it does not mean this will only work for those who have just started weight training. This routine works great for anyone from beginners to experts and is very effective for both.

Click Here for a Video Demonstration Of the Routine

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Hardgainer Routine for Women to Gain Weight Fast

2010-07-21T06:58:00.000-07:00

Hardgainer Routine for Women to Gain Weight Fast

Being a hardgainer is hard work as is, imagine being a female who finds it nearly impossible to put on muscle. Not only do they feel a disadvantage because they are “hardgainers”, but the fact that they do not produce testosterone nearly as much as males makes it even that much more difficult. Do not be discouraged ladies; I have great news for you! Not only is it possible to pack on pounds of muscle while not looking “bulky”, but it’s as simple as making 3 small but effective changes in your routine. You see, just like male hardgainers, the main mistake we are making is following other bodybuilding routines that are not meant for out specific body type.

How to eat to gain weight for women:
There is a specific amount one should be consuming to assure weight/muscle gain. In the average woman it is usually about 12-14 times the body weight of the individual in calories. As a hardgainer that amount increases slightly. For a female hardgainer the amount of calories consumed should be anywhere from 16-18 times the body weight.

For example: 18 x 115lbs = 2070 calories per day.

The amount you multiply with your body weight will be determined by your daily physical activity. For instance, if you are a nurse who is constantly walking back and forth all day for hours at a time, you may want to use 17-18. However, if you sit at a desk all day with little physical activity, I would recommend using 16 in order to avoid unwanted fat storage.

How to workout/exercise to gain weight for women:
A huge misconception in female weight lifting is that following a man’s routine will yield man like results. The reason this is inaccurate is because as I mentioned earlier, women do not produce muscle building hormones like testosterone nearly as much as men. This is why I simply recommend a full body compound workout routine that will allow women to build muscle faster while burning fat at the same time.

Hardgainer Workout Routine for Women:

Squats 3 x 10
Bent Over Rows 3 x 10
Bench Press 3 x 10
Military Press 3 x 10

As you become more comfortable with the workout routine I would advise that you increase the amount of sets from 3 to 4 and eventually from 4 to 5. Remember, this is progressively and should be taken slowly for best results. You should also focus on increase weight without sacrificing repetitions to assure strength gains. This routine should be performed 3-4 days a week with 24 -48 hours rest in between each session.

No rest, no progress:
If you fail to get the proper amount of rest you will be doing your body a serious injustice. Not only will you eliminate any chance of building muscle, but you will also be unable to perform 100 percent in the gym. If you cannot give a better performance in the gym than your last session, you’re working backwards. Be sure to rest 24-48 hours in between each training day as well as getting 8-9 hours of quality sleep every night. You see, our muscles grow as they rebuild while we rest, without enough rest to rebuild we will never see any significant muscle gains.

Hardgainer routine for women to gain weight fast:
Building muscle for women who are also hardgainers is not impossible by any means; it simply takes a different approach. Make sure you are consuming enough calories for your body type without going overboard, follow a lifting routine that focuses on compound movements, and be sure to get enough rest. Following this advice will allow you to gain weight on a weekly basis without putting on any unwanted fat.

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Check out my hardgainer success story!

Hardgainer Routine for Increased Muscle Size Fast

2010-07-20T06:47:00.000-07:00

Hardgainer Routine for Increased Muscle Size Fast

As a hardgainer, it’s safe to say that the number one priority when strength training is to increase muscle size. The best way to achieve this goal is to target a type of muscular hypertrophy called sarcoplasmic. This type of hypertrophy increases the volume of sarcoplasmic fluid in the muscle cell causing increase in muscle size. The only difference between gaining size and gaining strength is the rep range in which you train. Now, you may have heard over the years that low weight with high reps increase definition and heavy weight with low reps increase size. This theory is a load of crap to say the least. Lifting heavy with low repletion targets a muscular hypertrophy called myofibrillar which increases mainly strength and density. The only factors that you should consider when trying to build muscle definition are lower body fat and increased density. With that being said, that old theory I mentioned has it completely backwards.

What is the rep range for building muscle size?
The rep range that targets sarcoplasmic hypertrophy to increase muscle size is generally 12 or more. The idea is not to lift light weight and pump out 20 reps no problem. The idea should be to lift heavy and still be able to squeeze out atleast 12 reps. If you can somehow manage to push for 15, that would work fine as well as long as your aren’t lifting too light. The more traditional way to calculate what weight would work well for you is to calculate how much 65% of your one rep max would be.

For example: Your one rep maximum bench press is 225.
65% of 225 is about 146. This would give you a great idea as to how heavy you should be lifting in order to trigger sarcoplasmic hypertrophy.

The type of exercise routine you follow is equally as important as the rep range you use. If you are a beginner or advanced lifter who is looking for a great full body workout for explosive results, check out my personal hardgainer routine.

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Build Legs for a Massive Upper Body?

2010-07-18T10:26:00.000-07:00

What if I told you that if you build legs, you would maximize the potential of increasing overall muscle size? You would probably laugh, think I’m crazy, close this article, and go back to the gym to get minimal results. Fact is, building legs is more than just keeping a proportioned lower body in comparison to your upper body. So, for those not interested in the appearance of bigger quads, hamstrings, and calves, you might still want to pay attention. If you choose not to, you could be doing yourself and your body a serious injustice. Now, are you ready to find out how building legs will help produce a massive upper body?

Compound movements
If you know anything about bodybuilding, you know that compound movements are the foundation to building bigger and stronger muscles. So what compound movements are necessary to build legs? None other than the largest, most effective muscle building workout known to man…..the mighty squat. No matter what you read, where you read it, squats will always be listed as the number one mass building workout, period.” What is the second” you ask, the deadlift, that’s right! Another leg exercise that you should never leave out of your leg routine, ever. So what do these big lower body compound movements have to do with building an upper body? It is simple, although the main focal point of these workouts is to build legs, they are compound exercises that also target some areas of the upper body in a big way.

Increasing GH levels for rapid fat burn
Still not convinced to build legs? What if I told you that building legs would increase GH levels naturally and rapidly? You see, big compound movements not only target the upper body, but they help produce certain hormones (GH) that will turn your body into a fat burning machine, keep you looking and feeling younger, increase strength and endurance, and build muscle mass.

Producing the “mother of all muscle building hormones” – Testosterone
If you weren’t convinced to build legs after the first 2 points, then surely number 3 will seal the deal. Increasing testosterone levels naturally can result is steroid like results without the negative side effects. I mean, this is a hormone that people pay hundreds, maybe thousands of dollars to increase with sketchy pills that label horrible side effects. Not only can you increase your testosterone levels naturally and without negative side effects, but you can do it free of cost. When it comes to building stronger and harder muscles, no other hormone holds a candle to the all mighty testosterone.

Now, Build legs!
By now you should no longer be reading, instead you should be up and on your way to the gym on a mission to build legs. Yes, building a big upper body without working legs is possible. But building a massive upper body at an alarming rate while burning fat, benefiting from increased muscle endurance, and explosive strength gains without working legs is impossible.

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Exercises with Resistance Bands - Home Workout Routine

2010-07-16T15:22:00.001-07:00

Exercises with resistance bands are great for those who have limited time, are at home, or have a limited budget. Not only is resistance band training conveniant, but it is also extremely beneficial. Depending on the resistance level you are working with, when you pull against the band, your muscles will work hard to stretch it (the resistance band) out. It's proven to build muscle strength and definition.

Here are a few of my personal favorite exercises with resistance bands:

Check out some other really great exercises with resistance bands:

1. http://www.sport-fitness-advisor.com/resistance-band-exercises.html
2. http://www.sportsinjuryclinic.net/strengthening/resistancebands.php
3.http://www.fitnessmagazine.com/workout/express/5-minute/moves-for-arms-back-legs-butt-shoulders/

Building Shoulders - Deltoid Exercises

2010-07-14T08:56:00.000-07:00

One of the most commonly neglected muscle groups following calves and forearms, definitely have to be the shoulders or deltoids. What most people fail to realize is that building shoulders could very well be the most essential part of building your upper body, period. The reason I say this is, the shoulders or deltoids are used in various types of upper body strength movements. Not to mention, building shoulders makes your waist appear smaller and your upper body look larger. Now you can see how proper deltoid exercises can improve strength and physical appearance.

There are three separate muscle heads that make up the shoulder. In order to build well proportioned shoulders, one must target each deltoid head in their workouts.

What are the three deltoid heads?

-Front deltoid
-Side deltoid
-Rear deltoid

Front deltoid exercises: The front shoulder head is typically the strongest of the three. When it comes to building shoulders, front deltoids should be the focal point. Exercises such as military press and standard shoulder press are ideal when building shoulders due to the compound movements. These two front deltoid exercises are the primary mass builders for the entire muscle group.

Side deltoid exercises: The side deltoid is important for size appearance because it adds width to the shoulders. Although this shoulder head is targeted a little during the shoulder press, it is important to isolate this muscle head in order to maximize results. Generally the side deltoid is targeted with “side laterals”, these can be performed with dumbbells or a cable machine.

Rear deltoid exercises: The rear deltoid is the most overlooked shoulder head of the three but is just as important. Isolating the rear deltoids is crucial when building shoulders, if overlooked, you will develop unproportioned deltoids. This muscle head can be worked by performing rear raises with dumbbells.

Building shoulders – Important or not?
Interested in increasing your bench press and improving your physique drastically? Integrate shoulder isolation routines into your current workout regimen and get a much fuller, wider, and attractive upper body. Not to mention incredible strength gains in very important movements such as the bench press. Because the shoulders are secondary when targeting other muscle groups, isolating the shoulders about once a week should be more than enough.

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How to get bigger buttocks

2010-07-14T07:05:00.001-07:00

One of the most common questions I get from my female readers is in regards to “how to get bigger buttocks”. Most are concerned that it may not be possible and others are simply interested in workout suggestions. The truth is, if you are wondering how to get bigger buttocks, it is going to take a little more than butt exercises to give you the booty of your dreams. The good news is, contrary to popular belief, getting bigger buttocks is absolutely possible without putting on pounds of unneeded fat. I am now going to share with you 3 points you must focus on in order to get the plump, round butt you are looking for.

Tip #1 on how to get bigger buttocks – Diet should be the focal point to any program, whether it be losing weight, gaining weight, packing on muscle, or getting a bigger butt. Focus on following a healthy diet and eating every 2-3 hours (6 meals a day) to give yourself a “curvy” look while maintaining a high metabolism. This will in turn make your booty appear larger and give it more shape. Some foods you can should eat in order to get a bigger buttocks include:

Red apples
Lean meats
Whole wheat pasta and bread
Fish
Grapefruit
Nuts
Veggies
Fruits

Tip #2 on how to get bigger buttocks – Weight training is also very important when trying to get a bigger butt. The gluteus maximus (buttocks) is the largest muscle in the body. Although proper diet is most important, you cannot get maximum results without the proper workouts. Some of the workouts you should perform include:

Squats
Leg presses
Lunges
Kickbacks/ hip extensions

Tip #3 on how to get bigger buttocks – Lastly, fitness training is very important when trying to get a bigger butt. I recommend taking part in fitness training about 2-3 days a week. Some activities you should participate in include:

Kick boxing
Aerobics
Jogging
Pilates
Stair stepper
Walking on a treadmill (On an incline)

These are some tips on how to get a bigger butt. If you're serious about getting a bigger booty, make sure you use the tips above. It will help you get a booty that guys will love.

Getting Lean

Fast Weight Gain for Women

Tribol 60 by Thai Labz - Muscle Building Supplement

2010-07-12T20:09:00.000-07:00

Lately I have been hearing a lot of hype about a pro hormone that was recently re released called Tribol 60. This product is made by a company called Thai Labz and claims to produce massive pumps, incredible hardness, and super strength. Tribol 60 is not typically the type of supplement I would experiment with so with that being said, I will be sharing some reviews from actual users of this product.

Tribol 60 contents include:
2a, 17a-Dimenthyl-17B-hydroxy-5a-androstan-3-one (20mg)
2a, 3a-epithio-17a-methyl-5a-andro-stan-17b-ol (5mg)
13-ethyl-3-methoxy-gona-2, 5 (10)-dien-17-one (35mg)

The Tribol 60 bottle includes a warning label that states " Not for use of anyone under the age of 18 or by women"

It also includes that proper PCT and liver support supplementation are recommended.

Tribol 60 by Thai Labz suggest 2 capsules per day, one in the morning and the other 30-45 minutes prior to your workout.

What are users saying about Thai labz Tribol 60:

BakerFX4 said: Man... this (tribol 60) will get you swole. My bro has been on that (tribol 60) for 2 weeks and went from 194-195 to 209 and so rounded. His traps and arms have BLOWN up!

Jason of Las vegas said: " Best supplement I have ever taken, i gained about 3 pounds per week and my body fat dropped almost 2 percent. Pumps in the gym were amazing! "

Franklin of New Jersey said: "I am on week 2 and have already put on 8 pounds. This stuff is definately going to get pulled off the shelves soon. Only bad thing was that im starting to get horrible headaches."

GingerLiftz423 said: "First two weeks i felt absolutely nothing, some small gains. By week 3 i was getting incredible pumps in the gym, bench went up about 20 pounds and i put on about 5 pounds. Not to mention i am looking a little leaner and i ahvent changed my diet at all. I have noticed a decrease in libido which kinda sux."

So is this muscle building supplement worth the 50-70 dollars? From the reviews I have come across, it definitely looks promising. Tribol 60 seems to be a great product for anyone who wants to bulk up, decrease body fat, and increase strength. As for the negative side effects, they dont seem too bad (i guess) but at the end of the day, side effects from supplements are going to be case by case. Not everyone will react the same way to the certain supplements.

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Build Forearms Fast - Hardgainer's Guide

2010-07-12T09:43:00.000-07:00

I just recently decided that I wanted to build forearms. Since most workouts target them, I guess I figured I used them enough throughout the week to skip total forearm workouts. Bad move, while all the muscle groups are getting full stimulation, neglecting them could make it impossible to build forearms. The good thing is, since they are a small muscle and already being used regularly, you won’t have to perform total isolation workouts more than once or twice a week to build forearms.

Not really worried about good looking forearms?

That’s fine; forearms are used for a lot more than just looking good in shirts that cover the biceps. Choosing to build forearms will actually aid in other areas of lifting.

For example: Did you know that having stronger forearms can actually help increase your bench press? Interested in building bigger and stronger forearms now?

Build Forearms Fast
-Barbell wrist curls: Palm up
-Reverse barbell wrist curls: Palm down
-One handed dumbbell wrist curls: Palms up
-One handed reverse dumbbell wrist curls: Palms down
-Reverse barbell wrist curls /behind the back: Palms up

Isolation workouts to build forearms fast
Because forearms are a small muscle and used during most workouts, you won’t have to focus on them for too long. Two to three exercises with four sets each should be enough. To get the entire muscle, make sure to perform one palm up and one palm down exercise.

Sample routines
1. Barbell wrist curls (4x10)
2. One handed reverse dumbbell wrist curls (4x10)

1. Reverse barbell wrist curls/ behind the back (4x10)
2. One handed dumbbell wrist curls (4x10)
3. One handed reverse dumbbell wrist curls (2x10)
4. Barbell wrist curls (2x10)

Super set variations
(Super set to get a great pump)

1. Barbell wrist curls / Reverse barbell wrist curls (4x10)

Or

1. One handed dumbbell wrist curls / one handed reverse dumbbell wrist curls (4x10)

These isolation workout variations or anything similar will be sufficient to build forearms fast. It is a small price to pay for increasing forearm size, strength, and assisting you in other areas of lifting. Once or twice a week, 2-3 different workouts, four sets each, and you are on your way.

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USP Jack3d Side Effects

2010-07-09T11:33:00.001-07:00

I recently put up a post on usp jack3d reviews and I have been getting tons of emails with questions regarding the supplement. For the simple fact that it would be impossible for me to address every single one individually, I decided to do one general post toward the main question about jack3d that I didn’t touch too much on in my usp jack3d reviews post. So what is everyone concerned about with usp jack3d? Of course! They want to know about the jack3d side effects.

USP Jack3d Side Effect

-(AAKG) If you are diabetic, beware that you may have some gastrointestinal issues.

-(Creatine)No documented side effects in the creatine

-(Beta alanine) The “tingles”, a pin-prickly, flushing feeling you might get on your skin after using it.

-(Caffeine) If you use more than 3 scoops or consume more caffeine throughout the day, you may experience some side effects such as, restlessness, nervousness, excitement, insomnia, flushing of the face, increased urination, gastrointestinal disturbance, muscle twitching, a rambling flow of thought and speech, irritability, and irregular or rapid heartbeat.

- ( 1,3 Dimethylamylamine) It is fine in correct doses and can cause some side effects if too much is consumed . Side effects include: headache, lightheadedness, and “snappy” mood.

Jack3d Side Effects Conclusion

At the end of the day, if taken properly, usp jack3d side effects are nothing to be worried about. The worse side effect listed in all actuality would be the “tingles” that come from the beta alanine. I personally am not a huge believer in supplements to enhance your gym performance but I can say that I have tried usp jack3d once before and didn’t not experience any nevgative side effects.

So there you have it, usp jack3d side effects. I hope I was able to help you make a well informed decision on whether or not this product is for you. If you are curious to see what other users are saying about this product, check out my usp jack3d reviews post.

Boxing routine for six pack abs

2010-07-06T07:24:00.000-07:00

So today I want to put something fun together for all my readers who are interested in cutting fat. This is a 100 percent original circuit training routine that I created myself after getting bored with all the others. The others usually consisted of different bodyweight exercises such as squats, pushups, etc. This new boxing routine I am going to share is much more fun, it consists of shadow boxing, jumping rope, and other activities you might find more fulfilling.

How to perform the boxing routine:
This boxing routine is performed in a circuit. It will include six different exercises which you will perform for 20 seconds with only 15 seconds of rest in between. Once you have completed the last exercise in the boxing routine, you will rest for one minute and then repeat. The goal is to burn as many calories as you can and increase your physical conditioning by completing the circuit as many times as possible. As your conditioning increases using this boxing routine, you can cut the rest in between exercises down to 10 seconds to challenge yourself further.

All the exercises listed should be performed at a high pace in order to maximize results.

Boxing routine:

Shadow boxing- Dance around and throw punches as if you were in the ring with an opponent. Whether you are a pro boxer, boxer in training, or just someone looking for a fun way to burn fat, this is a great way to burn calories and get that heart rate up.
(Rest 10-15 seconds)

Jump rope- For beginners, jumping rope may be a little difficult to do without tripping over the rope a bit. Feel free to jump rope with an imaginary rope until you feel comfortable enough to jump with a physical rope at a high speed.
(Rest 10-15 seconds)

High Knees- This exercise should be performed at a high pace.
(Rest 10-15 seconds)

Crunches- Focus on performing as many crunches/sit ups as possible in your 20 second window. This will also help in strengthening your core.
(Rest 10-15 seconds)

Bobbing and weaving- Standing in a traditional fight stance with one foot in front planted on the floor and the other behind you on your toes with your knees slightly bent, dip down using just your knees and come up toward the right then repeat and come up toward the left.
(Rest 10-15 seconds)

Bag training- Pound away at the heavy bag with combinations for the last 20 seconds.
(Rest 1 minute)

Repeat

Alternatives:

If you do not have a heavy bag available I recommend adding an extra jump rope session.

The bobbing and weaving section can easily be replaced with a second round of shadow boxing.

The boxing routine for six pack abs:
What makes the boxing routine circuit so beneficial is a number of things. First of all, it can be performed from home with little to no equipment in just about 15 minutes or so. Second, you are using your muscles and unlike long slow pace cardio, you are not burning through your muscle tissue. In fact, you will not only burn fat but you will also put on some solid muscle in the process. There is one way and one way only to get the six pack abs of your dreams, and that is by cutting your overall body fat, period.

Hardgainer Routine - 3 Day Split to Gain Muscle Mass

2010-07-04T09:20:00.000-07:00

If you're searching for a great hardgainer routine for building muscle size, then I've got a great one for you. There are lots of programs around, particularly with the net, that it can be super easy to get baffled about what works, who to listen to, what number of sets to do, how many reps, how long to rest, the list goes on and on. This system has worked magic for hundreds and probably thousands of weight trainers and bodybuilders alike in both building muscle and gaining strength. No matter how long and how fast bodybuilding will grow, the 5x5 system will ALWAYS be a proven method to stack on gains like nothing else.

Here is the entire hardgainer routine for building mass you can follow:

Mon/Wed/Fri

1) Heavy Barbell Squats
2) Bench Press
3) T-Bar Rows or Bent Over Barbell Rows
4) Barbell Or Dumbbell Shoulder Press
5) Stiff-legged Deadlifts
6) Barbell Curls

Get started doing every one of the following workouts 3 days per week, and when you feel the weight getting heavier and tougher to control, you can switch to 2 times a week with 2 to 3 days in-between workouts for more recovery time. These are the backbone of muscle building exercises, and simply because the program looks straightforward does not mean it will be easy, but most importantly, it's going to produce RESULTS.

Stay on this hardgainer routine for two to three months make sure you're continually adding weight and becoming steadily stronger, your muscle mass will follow.

So to recap what we've learned in this Hardgainer Routine, muscle growth can be achieved through proper diet, having the right type of exercise program, and the right mindset!

Related Articles:

Hardgainer Routine for Strength and Density

Hardgainer Routine for Women

Hardgainer Routine for Size

Check out my Hardgainer success story!

Cardio on an empty stomach or after breakfast? Fat burn secret revealed!

2010-06-27T14:02:00.000-07:00

The question:
Do you burn more fat by performing cardio on an empty stomach?

The argument:
According to most fitness professionals, in order to maximize your workout, you must consume the proper nutrients to fuel your body. Others suggest that cardio on an empty stomach is more beneficial when burning fat.

The reasoning:
Fueling your body before a workout will allow you to get a longer and more intense workout.
When performing cardio on an empty stomach, your body taps into its reserves and allows you to burn through calories stored as fat.

Studies show:
One study showed that cardio on an empty stomach did indeed burn more FAT than cardio after breakfast. That same study argued that those who consumed breakfast were in fact able to run longer and burn more total calories.

Another study showed that those who performed cardio on an empty stomach fatigued about 30 minutes faster than those who consumed breakfast.

The truth about fat burn:
You may have read this far and have already decided that eating before your workout is in fact more beneficial, WRONG!

We are not debating on what burns more total calories, we are debating on which technique burns more fat. You see, those people in the study who ate breakfast and ran for an hour had to run about 45 minutes before they burned through just the calories they consumed that morning. That leaves about 15 minutes of cardio that they actually burned through calories that were stored as fat. On the other hand, those who performed cardio on an empty stomach where burning off calories stored as fat for the entire 30 minutes.

Not so fast!
Now you have probably changed your mind and decided that cardio on an empty stomach is in fact more beneficial, WRONG!

What more “professionals” fail to mention is, when we get up in the morning after 6-10 hours of sleep, our bodies are in a catabolic state. Unless we consume some sort of sugar, our body will continue to sacrifice muscle. The more physical activity we put ourselves through while in the catabolic state, the more muscle we are breaking down.

A simple breakdown of how this works:
There are three places where glycogen can be found in the body. The first place is in the liver, the second place is in the muscles, and the third place is in the blood stream. After a full night of sleep, our glycogen levels are almost completely depleted. Glycogen in the liver is gone, the glycogen in the blood stream is used for energy, and the glycogen in the muscle is almost completely used up. When the glycogen is depleted from the liver, it takes substrates from the muscle in order to create more. This is muscle breakdown or atrophy.

What is the best way to burn fat?
We know that eating a full breakfast/meal before your cardio routine will cause you to workout for a longer period of time before you tap into your calories from stored fats. In most cases, the person performing the cardio will stop before even burning through the calories consumed that morning or continue very little time in the “fat burning” zone.

We also know that although performing cardio on an empty stomach may allow us to burn through a higher level of stored fat, you will be sacrificing muscle at an alarming rate if you choose this technique.

So what approach to cardio is more beneficial when burning fat?
The answer is simply right in the middle. Instead of an entire meal, we should consume something like a piece of fruit (banana, apple, orange, etc) or a low calorie snack that contains sugar in order to raise insulin levels and take you out of that catabolic state immediately. This will also give you some energy and allow you to perform the routine for a longer period of time without having to burn so many calories before tapping into the stored fat.

Circuit training routines for maximum fat loss:

Boxing Routine

Bodyweight cardio

Inability to Build Muscle - Learn How to Build Quality Muscle Fast in 4 Simple Steps (HardGainer)

2010-06-18T06:19:00.000-07:00

Do you honestly believe that you have an inability to build muscle? Well, think again because by following the correct techniques and nutritional habits consistently even the ectomorphic hard gainer can gain muscle fast. In this article we will cover 4 simple steps that have worked for thousands of people like you to give them the physique of their dreams.

- Inability To Build Muscle Tips:

#1) You are what you eat - The only way to pack on solid, quality muscle to your skinny frame is to eat every 2 - 3 hours which will probably equate to 5 - 7 times per day. As your body can only assimilate so much protein and nutrients in one sitting this is the way for you to eat. Aim to consume 20% fats, 40% protein and 40% carbohydrate for your daily intake. Because of convenience its ok to eat over half of your meals as whole foods and the rest can be replacement shakes and bars. Plan your meals and cook the foods in advance as "if you fail to prepare then you prepare to fail."

#2) Workout 3 - 4 times every week - Your inability to build muscle could be that you are over training your body. This is one of the biggest mistakes made in gyms everywhere. You must give your muscle tissue time to rest and recuperate as this is when it grows. Give each muscle group a minimum of 72 hours before you train it again and an ideal way to do this is a split routine. One that's really effective is to do 2 upper body workouts and 2 lower body workouts per week.

#3) Stretching for growth - Did you know that stretching your muscles actually makes them grow faster? I bet half the guys in your gym never take the time to stretch and they wonder why they can't build muscle fast. The winning formula here is to stretch for half the time you take to lift your weights. i.e: if you are training 4 hours per week you must stretch for at least another 2. Take the time to do this and you'll see amazing results.

#4) Quality supplementation - Don't waste your money on cheap supplements as you pay for what you get. Quality supplementation will boost your muscle growth so go for a quality, recognised brand that's been around for at least 5 years. The ones you should never go without are top quality multi vitamin/mineral, powdered protein powder and creatine, and some fish oil capsules. They will give you the daily nutritional requirements for your health, strength, recovery, muscle mass and body composition.

- Inability To Build Muscle Conclusion:

Even for the ectomorphic hard gainer you can follow the guidelines above with discipline and consistency to pack on solid muscle quickly. Also aim to get 7 - 8 hours of sleep every night as muscle tissue repairs itself while you are sleeping.

Building solid, quality muscle fast is easy when you know how.

Get a hot looking strong body. Train, eat, rest and learn here: build muscle fast

http://www.fastmusclebuilding.info

Barry Cross has 30 years experience in bodybuilding/health/fitness/wellness and the weight loss arena.

Article Source: http://EzineArticles.com/?expert=Barry_Cross

How to calculate body fat percentage (women)

2010-06-06T13:34:00.000-07:00

Body fat percentage: Body fat is a lipid (fat) produced in the body, and this may be influenced by diet, exercise and genetics. Body fat percentage is that percentage of body mass that is not made up of bone, muscle, connective tissue and fluids; that is, everything else.

Keeping a healthy body fat percentage for women

Age 20-40
Unhealthy – Under 21
Healthy – 21-33
Overweight – 33-39
Obese – 39+

Age 41-60
Unhealthy – Under 23
Healthy – 23-35
Overweight – 35-40
Obese – 40+

Age 61-79
Unhealthy – Under 24
Healthy – 24-36
Overweight – 36-42
Obese – 42+

Body Fat Formula For Women
A: (Total body weight x 0.732) + 8.987
B: Wrist measurement (at fullest point) / 3.140
C: Waist measurement (at naval) x 0.157
D: Hip measurement (at fullest point) x 0.249
E: Forearm measurement (at fullest point) x 0.434
A + B - C - D + E=Lean body mass
Total bodyweight - Lean Body Mass=Body fat weight
(Body Fat Weight x 100) / total bodyweight = Body fat percentage

Calculating body fat percentage for MEN

How to calculate body fat percentage (men)

2010-06-06T13:23:00.000-07:00

Keeping a healthy body fat percentage

Age 20-40
Unhealthy – Under 8
Healthy – 8-19
Overweight – 19-25
Obese – 25+

Age 41-60
Unhealthy – Under 11
Healthy – 11-22
Overweight – 22-27
Obese – 27+

Age 61-79
Unhealthy – Under 13
Healthy – 13-25
Overweight – 25-30
Obese – 30+

How to calculate your body fat percentage
A: (Total body weight x 1.082) + 94.42
B: Waist measurement x 4.15
A-B=Lean body mass
Total body weight – Lean body mass= Body fat weight
(Body fat weight x 100) / total body weight = Body fat percentage

Calculating body fat percentage for WOMEN

Top 5 Focal Points for Massive Gains for Skinny Guys

2010-06-06T10:47:00.000-07:00

1. Proper Nutrition
Without proper nutrition you will NEVER put on mass, period. Its takes about 20-24 times your bodyweight in calories in order to pack on pounds. Any less won’t be enough and any more will be too much for our body to break down. To find out exactly how many calories you should consume daily, check out this “weight gain formula”.

It is very important to know how much you are consuming, but more important is WHAT you are consuming. Anyone can consume 4000 calories if you include junk in your diet; the challenge is getting those calories from complex carbohydrates, natural fats, and high quality protein sources.

Here is a list of sources for good calories

carbohydrates
Wheat bread

Wheat pasta
Oatmeal

Whole wheat

Brown rice

Vegetables

Protein

Egg whites

Chicken breast

Tuna

Cottage Cheese

Turkey meat

Beans

Fats

Peanut butter

Olive oil

Avocados

Nuts

2. Progressive overload
If you are not outperforming your last workout session, YOU WILL NOT GROW. The key to continuous muscle growth is simple; make your body work a little harder than last time to make sure you’re putting your muscles through enough strain. An easy way to make sure you are outperforming your last workout is, keep a workout log.

In this log you should record the type of exercise performed, the amount of weight used, the amount of repetitions, volume, and intensity.

The volume is simply the amount of weight used multiplied by the repetitions.

The intensity should be increased by taking shorter breaks between sets than your last workout.

3. Making compound workouts the focal point
Compound exercises are multi-joint movements that work several muscles or muscle groups at one time. Using more than one muscle group will allow you to lift heavier and break down more muscle fibers which in turn will help your body produce more “muscle building hormones” such as GH and testosterone. Other great benefits to compound exercises are…

- Allows you to lift heavier and increase strength much faster
- Corrects muscle imbalance
- Increases muscle conditioning
- Time efficiency

Compound exercises

Squats

deadlifts

Bench Press

Bent over rows

Dips

Chin ups/Pull ups

Military press

4. Keeping your body in a growing state

- Keep your body in a anabolic state
- Increase testosterone production
- Produce Growth Hormone naturally

5. Proper rest and recovery
One major point that people fail to understand is that, muscle is not being created while you are in the gym lifting those heavy weights. While you are working out, you are actually just breaking down the muscle. The ONLY WAY for those muscles to repair and grow is to REST.

How many of you are in the gym 5-6 days a week and are frustrated because you are getting zero results?

Our bodies grow the most while we sleep. This is why it is extremely important that you get 8-9 hours of quality sleep every single night. Aside from sleep, our bodies grow on the days we restrain from heavy physical activity. With that being said, take a few days off, there is no reason to be in the gym performing high intensity training more than 4 days a week.

Truth About Post Workout Nutrition Exposed!

2010-06-04T07:51:00.000-07:00

Your post workout shake/meal should consist of:

0.3 x (Your body weight) = Simple carbohydrates in Grams

0.2 x (Your body weight) = Protein in Grams

Get your FREE copy of "Bony To Brawny"

2010-05-29T07:51:00.000-07:00

I am very excited to share that my "Skinny guy's secret to explosive muscle gains revealed" ebook titled "Bony To Brawny" is just about done and will be releasing to the public within the next week or so.

What is "Bony to Brawny" ?

This book is a muscle building program that contains the secret to all my muscle building success with gaining 40+ pounds of solid muscle in less than 6 months. It is the same program that my clients pay hundreds of dollars for and the same program that will take you from bony to brawny and change your life forever.

The book contains:

--Me putting an end to all the bodybuilding lies and misconceptions that we have fallen a victim to.

--A full out nutrition plan specifically targeted to those "hardgainers" or naturally small guys that feel like it is imposable to gain weight.

--The secret to producing steroid like results without any supplements or scary side effects.

--A workout plan that you can follow endlessly without suffering from the dreaded "plateau effect".

--and much much more.

Get your free copy of "Bony to Brawny"

For a very limited time only, I will be giving away FREE copies of my ebook "Bony to Brawny". In order to receive your free copy, all i require is that you email subscribe (at the top left of the page) to this blog. Once the book is released, anyone who has an active subscription to MuscleMonsters will receive a FREE copy of "Bony to Brawny" via email on the day it releases.

*This offer ends immediately following the release date of "Bony to Brawny".

If you have reached this offer after its experation, visit www.BonyToBrawny.com so that you too can be on your way to explosive muscle gains.

The only supplement a skinny guy needs to gain muscle mass

2010-05-23T09:19:00.001-07:00

When it comes to gaining muscle mass the fastest way possible, you have to make sure you are eating enough calories to keep your body in a muscle building state. To help you keep your body anabolic, you only need one supplement to help you gain the muscle mass you want. It's called a protein drink.

Protein drinks are by far the most valuable supplement and the only supplement you really need to take to pack on muscle. You can take other supplements, but protein is the king of supplements.

There are all types of protein supplement drink powders, but as a skinny guy you want to buy the type that has the extra muscle building calories in the mix. These are called muscle gain or weight gain powders. Usually you can find these at your local vitamin shop.

Here's the key when it comes to using protein shakes. Take them before and after workouts. These are the best times to fill your system with protein. The abundance of protein in you system will ensure your muscles are enabled to repair and heal into larger muscle cells. Once you understand this, you will have a major advantage over other skinny guys in the gym.

Here's the big secret to gaining muscle mass quicker. Drink protein shakes everyday to keep your body in an anabolic muscle building state. This is how you slowly get rid of your skinny body.

One last thing. Use your protein supplement as a supplement to your normal protein foods. It's the combination of good protein foods and protein shakes that will give you the best muscle building results.

Skinny Guys who can't build muscle or gain weight no matter how hard you try, download a FREE Muscle Report at my site http://www.skinnyguyworkout.info/

Article Source: http://EzineArticles.com/?expert=S_Mack

Active Recovery for Rapid Muscle Growth

2010-05-17T08:17:00.000-07:00

Active Recover By Jonathan Soto

If you really want to maximize your results for all the hard work you have been doing, the best thing you can do for your body is to engage in active recovery. Though you are taking a break from the strenuous activity that you would perform in the gym, active recovery is very important to the growth of your muscles and is the point in time where your body will learn to bounce back to performance levels faster. A good active recovery has many benefits that actual rest may not provide at certain points in your routine.

An active recovery is where your body is recovering but you still endure light physical activity. For example, going for a jog around the park or performing yoga. These activities will keep your blood flowing and your muscles active but not encroach on the growing process. Believe it or not your body will actually lower lactate levels more rapidly which will prepare your body for physical activity faster. Some studies have even shown that active recovery methods can even be beneficial mentally.

Some of the benefits of active recovery include:

• Higher power output throughout your workouts
• Faster physiological recovery and reduced stress levels
• Speedy muscle recovery

Not only is it beneficial to perform these light physical activities on days of rest, it is even great to do directly after any high intensity training. Even if you just completed a heavy workout, following it up with some light physical activity will give you all these benefits due to faster blood circulation. Stretching is a good light physical activity that will benefit you after a workout and is great to do when your muscles are warm. Never stretch before your workouts or before your muscles are warm as this can lead to decreased strength during your exercises. Also stretching too much or too hard can be counterproductive so try to keep it gentle.

How to Perform Pendlay Rows - Building Upper Body Mass

2010-05-14T14:49:00.000-07:00

How to Perform Pendlay Rows

What is a pendlay row? I like to think of them as a more effective and challenging variation of the bent over barbell rows. The name comes from the founder whose name is Glenn Pendlay. This is a compound workout that targets more than one muscle group and is highly recommended by some of the biggest names in fitness today. I personally have just intergrated the pendlay rows into my routine and I must say that this was a genius idea. I recommend anyone following one of my routines to swap the bent over rows for this exercise.

How to to set up the pendlay rows:
1.)The bar starts off on the floor and returns to the floor with each set just like dead lifts.
2.)Relax your upper back and let your shoulders roll forward. You will have to keep your eyes on the floor for this.

How to perform pendlay rows:
Row the bar against your lower chest while arching your upper back. DO NOT extend your hips or knees.

This is an explosive movement and should be performed fast. Try to focus on making your shoulder-blades touch. Pull with your elbows and bring your chest forward while looking straight ahead. Make sure that the bar is touching your lower chest as it does during the bench press. Your lower body should stay in the same position at all times. If you feel forced to move the hips or knees, decrease the weight.

Here are some video demonstrations of the pendlay rows:

Force Factor Nitric Oxide ratings and reviews

2010-05-13T11:12:00.000-07:00

Am I the only one who has noticed this new nitric oxide product being advertised EVERYWHERE? It goes by the name of Force Factor and is endorsed by some pretty popular athletes such as NBA star Derrick Rose and Former UFC light heavy weight champion BJ Penn. Force Factor is basically just ANOTHER nitric oxide product that claims is boosts strength and endurance with no caffeine, no sodium, and is creatine free. Who wouldn’t love a nitric oxide product that really boosted your ability to perform in the gym without any post or pre workout jitters? Only problem is, Force Factor is a little pricey running about 70 dollars a bottle. But is it really worth it? Well I am not spending 70 dollars to test it and neither should you. This is why I have created this one stop Force Factor RESULTS and REVIEWS article to show what users are saying and how it’s rated.

Force Factor Ratings

Supplementreviews.com rated Force Factor 7.0 out of 10

GNC rates Force Factor a 3.5 out of 5 stars

Number 1 selling muscle enhancer on GNC.com

Buzzillions.com rated Force Factor a 3.3 out of 5 stars

SubstanceReviews.com rates this nitric oxide product 3.1 out of 5

I must say, for all the hype around this product, I am not the least bit impressed with the ratings. Now, I wouldn’t go as far as making my decision based on a couple of ratings, take a look at what actual Force Factor users are saying before making your final choice.

What users are saying about Force Factor Nitric Oxide?

Anonymous said “Great product if your willing to pay alot of it. Not only does it boost N.O but it has natural ingredients to boost strength, energy and endurance”

johnnyace said “loved the item itself. worked well for me and gave me all day pumps. capsule easy to swallow but way too pricey.”

NewlyLean said “Did exactly what it claims. Only price will keep from regulary purchasing it. Directions call for 2-4 during capsules certain times, I found that 3 worked perfect for me”

mistergixxer600 said “nothhing new or ground breaking about this product just clever ads”

jenksjj17 said “ I did the recommended doses for 14 days, didnt see any energy or muscle gain of any kind. trying to gain weight and actually lost 2 lbs in that 2 weeks”

Carsforless said “ I took the product as stated on the lable there was no difference in the way I felt and my workout. it seemed like a good product when I read about it. Waste of time.”

My opinion of Force Factor

From the user reviews I believe it is safe to say that this product is definitely not worth the cost. Also, just like any other product it works better for some than it does for others.

Muscle Building Exercises - What You Must Know About Compound Muscle Building Routines

2010-05-10T11:44:00.000-07:00

The first thing you have to understand is that muscle building is not easy. It takes time, effort, dedication, and discipline. It's about eating right and getting the correct nutrition so that you stay healthy. But more than that, it's also about getting the right muscle building exercises that will suit your needs to get the body build that you want.

Weightlifting is the most important part of muscle building. But you don't just lift weights randomly or get the next barbell nearest you and start working out. Weightlifting must be done correctly, and this includes your workout, routines, programs, and actual exercises. Make sure that you don't over-train. And to do that, you have to do the most effective muscle routines.

Know the difference between isolation exercises and compound exercises. Isolation exercises focus on only one part of the body. The bicep curl, which requires you to use only your biceps, is an example of isolation exercises. Compound exercises, however, require your body to use more than one muscle and are more effective if you want to have that full body workout.

Four of the biggest and most effective compound exercises are the squats, dead lifts, bench press, and military press. Each of these focus on one muscle but utilize others so that your workout is more complete. Here's a quick description of each of the four compound muscle building routines:

Squats

The squats are your legs' or quadriceps muscles' main workout. When you do a squat, you also work on your lower back, hamstrings, glutes, calves, and abs. You'll need barbells for this workout.

Dead Lift

The dead lift or barbell deadlift works on your lower back, quadriceps, hamstrings, glutes, and calves. Make sure that you perform this properly. An improper deadlift can result in significant back pain and hinder progress.

Bench Press

Do a bench press to really work on your chest. This compound exercise also utilizes the triceps and shoulders during the exercise. This is one of the best chest exercises, incorporating several muscle groups and allowing you to lift more weight than other chest exercises.

Military Press

The last compound exercise is the military press. This exercise mainly works the shoulders, but also works on your triceps. You can perform this exercise behind the neck and work out your shoulders and triceps at the same time.

Make sure that you perform these exercises once a week. You should aim for at least twelve sets for each body part, and eight to ten repetitions for each set. Remember that building muscle isn't easy and that it also requires focus and consistency. Make sure to set a goal so that you know what you plan to accomplish and how much time you will need to reach your goal.

Make a journal of your development--track your progress. When you go to the gym, make these muscle building exercises your main, but not your only, workout. If you are really serious with your muscle building goals, then you're sure to get serious results.

Click the links below to get your free Muscle Building tips and guide.

If you want more information on Muscle Building Exercises, a Free 4 Day Ecourse and a Free Ebook on Muscle Building Exercises, then go Now to http://www.muscle-building-exercises.com/

Article Source: http://EzineArticles.com/?expert=Arnold_Vessigny

Full body or split routines? How about NEITHER! (Hardgainer workout schedule for rapid muscle growth)

2010-05-02T10:21:00.001-07:00

One of the biggest mistake us hardgainers make when trying to add muscle to our frame, is that we follow routines created for bodybuilders or other weight lifters who have a different type of genes. There has always been an argument about what kind of workout is better for hardgainers: is it full body routines or split? They both have their pros and cons as seen here, but here is my main concern with both; full body routines in my opinion do not allow you to put enough stress on each individual muscle group without spending 2 hours in the gym (which is a horrible idea and very counterproductive) and the issue with split routines is if you break down individual body parts, its almost impossible to target each muscle group more than once a week (which is definitely not enough).

The Hardgainer solution for accelerated muscle gains

What I have started doing is breaking down my workouts into two weeks instead of one. In those two weeks I will be able to target each individual muscle group a sufficient amount of times without over training. Instead of working my entire body 3 days a week or each individual body part once a week, I am able to meet right in the middle and still have enough time to let my muscles recover and grow.

Here is a brief example of what a workout routine looks like for me. With this schedule I am able to target each muscle group enough times to force my muscles into rapid growth without having to over train or spend more than 45 minutes in the gym. Not to mention, I am only working out 3-4 days a week and it is more than enough.

Monday- Chest, Arms, Shoulders

Chest- 3 Variations-3 sets each- 10, 8, 6 reps
Biceps- 2 Variations – 3 sets each – 10, 8, 6 reps
Triceps-2 Variations – 3 sets each – 10, 8, 6 reps
Shoulders – 2 Variations – 3 sets each – 10, 8, 6 reps

Tuesday- Off

Weds- Legs, abs

Legs- 3 Variations – 3 sets each – 10, 8, 6 reps
Squats, Stiff legged dead lifts, leg press
Abs – 2 Variations – 4 sets each – F, F, F, F

Thursday- Off

Friday- Back, Arms, Traps

Back- 3 variations – 3 sets each – 10, 8, 6 reps
Biceps – 2 variations – 3 sets each – 10, 8, 6 reps
Triceps – 2 variations – 3 sets each – 10, 8, 6 reps
Traps - 2 variations – 3 sets each – 10, 8, 6 reps

Saturday- Off

Sunday- Legs, abs

Legs- 3 Variations – 3 sets each- 10, 8, 6 reps
Squats, leg press, Hamstring curls
Abs- 2 Variations – 4 sets each – F, F, F, F reps

Monday- Off

Tuesday-Chest, Shoulders, Traps

Chest- 3 variations- 3 sets each- 10, 8, 6 reps
Shoulders- 2 variations- 3 sets each- 10, 8, 6 reps
Traps- 3 variations – 3 sets each- 10, 8, 6 reps

Weds- Off

Thursday- Back, Arms, abs

Back- 3 variations- 3 sets each- 10, 8, 6 reps
Biceps – 2 variations – 3 sets each – 10, 8, 6 reps
Triceps – 2 variations – 3 sets each – 10, 8, 6 reps
Abs- 2 variations- 4 sets each – F, F, F, F reps

Friday-Legs

Legs- 3 variations – 4 sets each- 10, 8, 7, 6 reps
Squats, leg press, quad raises

Saturday-Off

Sunday-Off

F=Till Failure (For ab days)

Home shoulder workout - Resistance band

2010-04-23T07:54:00.001-07:00

For all of you out there who claim that a gym membership is to expensive or that you do not have enough time to workout, this is for you. Here is a sample of a great shoulder workout that can be done in about 25 minutes from the privacy of your own home with nothing more than just a resistance band. This workout targets all the areas of the shoulders/deltoids in just 5 simple exercises.

How to perform...

Each exercise you will perform in sets of 3. Each set should be performed till failure, meaning that you will not end your set until you just can't finish another repetition. You will rest 45 seconds between each set for best results.

-Upside down shoulder press

-Standing shoulder press

-Lateral raises

-Rear Delt raises

-Front raises

Post workout protein may be going to waste - Post workout nutrition truth

2010-04-16T05:57:00.000-07:00

I’m sure you are all pretty familiar with consuming protein 15-30 minutes following your workout in order to revitalize your body and allow it to build muscle. What you might not be familiar with is the fact that without post workout carbohydrates, that protein might just be going to waste.

Although the process may be slightly complicated, I will do my best to simplify it a bit. You see, after a hard workout your body is in need of glucose (usable energy) and glycogen (stored energy) due to the fact that the strenuous activity has caused you to use it all up. Once this happens, your body produces cortisol which is a hormone that eats up your muscle tissue and protein to create glucose when your body is in need of usable energy. If your body simply consumed protein following your workout, chances are that most of the protein will be sacrificed in order to create glucose.

This is why it is extremely important to consume carbohydrates with your post workout protein shake. If there are carbohydrates present, your body will no longer need to feed off of the protein. In fact, instead of producing cortisol, your body will increase insulin levels and send your body into an anabolic state. This anabolic state will promote muscle growth and steer you away from the catabolic state in which cortisol eats up your muscle tissue.

“Anabolic processes tend toward "building up" organs and tissues. These processes produce growth and differentiation of cells and increase in body size, a process that involves synthesis of complex molecules. Examples of anabolic processes include the growth and mineralization of bone and increases in muscle mass.”

How to get big fast

Whey Protein for Muscle Building

2010-04-11T13:57:00.000-07:00

What is Whey?

Whey is protein derived from milk, and is broken down and absorbed very quickly. Making it an ideal choice for post workout nutrition. However, if you wanted to slow the digestion rate you could simply add in flax seed oil, which can be purchased at any grocery or health food store.

Whey protein Isolate is 90% or greater in terms of quality of protein. Where fats and carbohydrates are removed during the filtration process. Isolates tend to cost more because of the purity of the protein.

What is Biological Value?

This refers to the amount of protein that is actually utilized to synthesize proteins the body requires. The value is commonly expressed as a number (true percentage utilization) or a percent (percentage utilization relative to another already established and utilizable protein source).

How is it useful to bodybuilders?

Weight training increases lean body mass via several factors. One being microscopic tears in muscle fibers. Once we consume the ideal post workout meal (containing carbohydrates and protein) insulin levels rises. Once this hormone is elevated it's extremely effective at shuttling nutrients into cells, in this case nutrients will be shuttled off to repair the microscopic tears. This results in enlarging of the muscle (hypertrophy) and strengthening the fibers in order to prevent this tears from reoccurring.

Since whey protein has a fast absorption rate and a high biological value. It makes perfect sense to use whey protein post workout. Its' high amino acid content, makes it an ideal supplement to increase protein synthesis and aid in hypertrophy.

Whey Protein is an ideal supplement for all those interested in body recomposition. For affordable, high quality whey protein isolate in Canada.

Article Source: http://EzineArticles.com/?expert=Xavier_Houston

Weight loss diet plan sample

2010-04-03T21:24:00.000-07:00

I have been getting tons of emails from my readers lately asking for weight loss advice. Although my specialty is in gaining weight, i also know a thing or two about losing weight as i have had numerous clients who have been very successful under my training.

The reason for this post is simple, some people just need more specific advice than "just eat healthy". So, for those of you who fall under that category, i have put together a sample meal plan/diet. This diet allows you to eat anywhere from 3-6 times a day and is created to speed up metabolism in order to maintain a healthy weight.

Breakfast
Every morning, as soon as you wake up you will drink one glass of water. Breakfast will consist of good carbohydrates and/or fruits. Breakfast is the most important of all your meals, DO NOT skip breakfast. You will consume half of a grapefruit or a glass of grapefruit juice with your breakfast.

Examples: (Add half of a grapefruit or glass of grapefruit juice with all)

-Bowl of oatmeal (one bag) with small fruit cup or yogurt.
-Assorted fruit bowl
-Bowl of oatmeal (two bags)
-3 hard boiled eggs with one small fruit cup or yogurt

Lunch
Lunch will consist of good carbohydrates and lean protein. Just like breakfast, lunch will be accompanied by a half of a grapefruit or a glass of grapefruit juice.

Examples: (Add half of a grapefruit or glass of grapefruit juice with all)

-Turkey sandwich w/ lettuce and tomatoes (wheat bread)
-Chicken sandwich w/ lettuce and tomatoes (wheat bread)
-Grilled chicken salad w/ light dressing

Dinner
This will be your last meal of the day.

Examples: (Add half of a grapefruit or glass of grapefruit juice with all)

-Grilled chicken salad w/ light dressing
-Pasta (Wheat) w/ lean turkey meat and low fat sauce
-Turkey burgers (wheat bread) lettuce and tomatoes
-Chicken breast w/ Brown rice

Late dinners
-Grilled chicken salad w/ light dressing
-Grilled chicken strips
-Turkey burgers (No bread)

Foods to cut
White bread

Plain pasta

Red meat

Milk

Cheese

Fast food

Any foods with more then 20 calories of fat per 100 total calories. Also you must cut soda and any beverage with carbohydrates 4 hours before bed.

Snacks
You will have one snack between every meal.

Examples:
-South beach bars
-Tuna sandwich
-Fruit (recommended)

For best results

-Body weight cardio routines 3 days per week

-Drink 8-10 glasses of water per day

-Take your time and chew well when eating to enhance digestion and metabolism

-Try not to eat 3-4 hours before bed

-Find hobbies to reduce stress levels

-Aerobic exercises for 30-45 minutes 3 days per week

Examples of aerobic exercises:

-Walking uphill (Treadmill)
-Power walking
-Stair master
-Aerobic classes

Jack 3d Supplement Ratings and Reviews

2010-03-26T11:27:00.000-07:00

I was recently introduced to a new pre-workout supplement that claims to not only increase muscle pumps and endurance but also elevate strength and muscle size. I personally have never tried this product but have heard a lot of great things. It is called Jack 3d and is labeled as a pre exercise CNS-Carnosine-ATP Augmentor.

I did a bit of research on this product and was impressed by the ratings and claimed results from users. Not only did it get amazing reviews but it’s surprisingly inexpensive.

Here are some Jack 3d ratings

SupplementReview.com rated Jack 3d a 9.0 out of 10

Jack3d.com user reviews rated this product 9.2 out of 10

GNC.com user reviews rated this product 4 stars out of 5

NexTag.com rated Jack 3d 4 stars out of 5

Here is what users are saying about Jack 3d

Shawn said: “Within five minutes of taking Jack3d, my body started to get tingling/itching sensation, mostly in my face and my arms. With the combination of jack3d and my music, I have never gotten such a great workout in my life. My reps increased, and I didn't give in as much, and it just made me want to continue to workout”

Joncosme1984 from Orlando Fl said: “Oh boy this is the best pre workout drink i ever took the 1 day i took 1.5 scoops is was great the next day i took 2 full scoops and oh man!! 40 mins later i was pump up 3 hrs at the gym the wen back home and did the p90x like nothing”
Teamleitch from Spanaway WA said: “This stuff is great. Got a good pump. Gave me the energy to do one more set. Made my workout more intense”

JMK505 said: “ I noticed a rush of energy roughly 15 minutes after consumption every time. I started with 1.5 scoops then worked my way up to 3 for the last week of my 90 day cycle. I noticed no side effects except the ability to lift more weight with less strain.”

Specx420 said: “i have jacked for a while and i have to say its the best pre workout supplement i have tried it sent a tingling feeling in my body like grab something and bench it maybe a car ?”

There you have it people, great reviews and amazing ratings. The negative ratings I came across gave no real explanation as to why they were negative so I figured I’d ignore them. I hope this review has made it a lot easier on you making your decision on weather or not to try Jack 3d.