Tuesday, June 17, 2014

How To Build Muscle To A Skinny Body


You are an ectomorph, one of somatotypes, if you have e.g. fast metabolism, lean muscle, long and thin limbs, small joints and narrow shoulders.

Do not copy programs from professional bodybuilders who are mesomorphs or endomorph persons. Instead use systems suitable just for your body type.


Tips For A Skinny Guy

You can gain weight easily over 40 pounds in a year if you eat excessive of food and are inactive, but all of these new pounds are fat and fluids. Muscle gain instead is usually a slow process. As a skinny guy you are a "hardgainer". You can gain muscle, but it takes efforts.


WORKOUT

You have to train wisely. Concentrate on pressing, rowing and squatting exercises. It is better to do only a few of them, but with relatively heavy weights (6-10 reps) and proper form (continuous tension).

If you use a whole body workout (chest, back and legs in one workout), train every third day. When training other muscle groups, too, you can use a divide in two different workouts:
  • pushing muscle groups: chest, shoulders, triceps, front thighs and calves.
  • pulling muscle groups: back, biceps, hamstrings and core.
Train with those two different workouts every other day.

You have to rest between sets 1-3 minutes and keep durations of your workouts under 45 minutes. The progressive is very important - in other words, you have to increase the poundages, but not at the expense of proper lifting technique.


NUTRITION

A. Protein

You need one gram protein per pound of your body weight and this every day. So, if you weight 160 pounds, eat 160 grams protein.You need protein as repair material for your muscles and other tissues, too. The best sources of protein are:
  • eggs
  • chicken breast
  • fish
  • low fat red meat
  • dairy products
  • protein supplements

B. Carbs

The carbs are energy sources for your muscles. So include to your diet at least:
  • potatoes
  • rice
  • oats
  • vegetables

C. Fats

Alternatives for snacking are nuts, seeds and other sources of good fats. You get those fats from e.g. salmon, olive oil, too. You need fats for your optimal hormone function and because of their fat soluble vitamins.


RECOVERY

You have to sleep enough, because it is necessary to growth-hormone release. Aim at least eight hours per night. If possible, take a nap every day, too.


Remember:
  • to drink two liter water per 100 pound body weight,
  • to keep a positive and relaxed mind and
  • that massages and other treatments improve your recovery



Tuesday, May 20, 2014

A Beginner's Guide to a Muscle Building Program

By Vince Del Monte – Author, No Nonsense Muscle Building


I attribute the massive success I have in my life to bodybuilding. My beginnings were as a 149-pound cross-country runner. 

After I transformed my body into a 190-pound National Fitness Model Champion, life changed and many positive benefits arose. 


It doesn’t matter whether you want a impressive body, intimidating abs or you simply want to slim down, all of that is possible with bodybuilding and strength training. An outline of the program you want to follow is your first step in earning that attractive body and bulging muscles.

If you’ve only been training for a under a year, then you’re considered a beginner. For guidance as beginner, you should look toward the muscle-building workout that is illustrated below. The best part of being a newbie is that the most muscle gain will come during the first six to 12 months. This exciting time is when you will see the biggest change in your body and in your life. The only downside is that there isn’t a magic potion or a shortcut to muscle growth. Nevertheless, if you stick to the program, in three month, you’ll be heading in a positive, forward direction, rather than on a negative, backwards path.

Here are a few guidelines to take into consideration prior to beginning: 


Think big, but too not big

This is not meant to deter you from wanting big muscles or having big goals; however, you must be realistic or else there’s no real definable point in your goal, and it may actually be counterproductive. Being honest with yourself is crucial to success. Evaluate your level of fitness as it stands to date, and factor that into the equation that defines where you want to be three months from now. Think long-term where you want to be, as well. So set a plan that includes where you want to be in a year and even in two years. You’ll need to be focused on both types of goals, but always keep in mind that short-term goals lead to completing your long-term goals. 


Don’t assume you weren’t successful if you don’t see overnight results

My advice to you is to obligate yourself to bodybuilding for at least three months before you evaluate your progress. I’m sure you’re just like me and wish to see results quickly and yesterday. But, this isn’t practical. Overnight results exist, but they’re not the deciding factor, so don’t become frustrated, especially since a total transformation takes time. Celebrate every gain you earn, and make sure you appreciate that sculpting an entire body takes time and patience, and the real victory occurs over time and not in overnight spurts.


The time you spend in the gym only comprises part of your to-do list


When you examine how you’re going to accomplish your goals, the time you spend muscle training is only part of the equation. The time you spend in the gym essentially lays down the foundation for potential muscle growth. Your sleep patterns, the supplements you select, the foods you eat, how much you eat and even when you eat plays a role and acts as the building blocks with which you must lay your foundation. Each one of these aspects will manipulate the rate at which you’ll notice changes in your physique.


We’ve cleaned house; now it’s time to get started on developing your muscle-building program.


A Beginner’s Guide to Muscle Building
 
When you muscle build as a beginner, you must include 15 different exercises that utilize basic movements You have to factor in a pyramid rep/set scheme, incorporate a change in the order in which you do exercises, train at least three times per week and continue this pattern for three months. You should start every workout with a warm-up consisting of 10 minutes of aerobic exercise, such as running, rowing, walking on an incline or even skipping. Do arm circles (when you move your arms in a circular pattern in both directions) as a light stretching exercise to loosen up tendons, ligaments and tissue in your shoulders. Sweating before you exercise is an excellent way to determine that you’re ready to hit the floor.


Sets, Reps and Rest…oh my!

 
During your first month, you should perform one to two sets that consist of 15 to 20 reps, increasing the weight of each set. Make sure that each workout is a little heavier than the one before. The time you rest between sets must only be 30 to 60 seconds long.


When you reach month two, you should perform three to four sets that consist of 10 to12 reps, and you should increase the weight after each set. Begin your next workout with a slightly heavier weight than you did the last workout and continue increasing, taking a 60-second breather between each set.


Once you’ve hit month three, start doing three to four sets of six to eight reps, and make sure you’re increasing the weight after each set. Again, begin each workout a little heavier than you did the last one and rest between 60 and 90 seconds between each set.


Switching Up the Routine


If you find that the workout plan is a little too difficult, you may want to break it down into two different days. Do exercises one through seven on Mondays and Thursdays and do exercises eight through 15 on Tuesdays and Fridays. Ultimately, you would have four different muscle building workouts each week, as opposed to two. 


Extra Notes     
  • Make sure you are learning the exercises correctly. Either pick up my muscle-building program or hire a personal trainer to teach you the correct way to do each of the exercises.
  • Think about stretching after each exercise. This benefits your muscle growth and recovery, as well as your flexibility.
  • Observe the changes you’re making to the order in which you train your muscles, because this prevents muscle imbalance from occurring. Varying your workout regimen gives each muscle group an opportunity to be the first to be trained, which results in these muscles being fresh and being able to go harder.
  • Familiarize yourself with the exercise. If you’re lifting weights with bad form, you can injure yourself, and you’ll never reach your goal. Remember, it’s not about lifting the heaviest weight.
  • You’ll have good days and bad days. Some days the weights may seem very heavy. This is normal to have both low-energy days and high-energy days. After you take charge of your diet and recovery, you’ll be able to control your performance better.
  • Focus on success in the first month, not failure. Reach your rep goals each time and do extra reps for a more difficult workout. Keep progressing each month and just be patient. Know the movements, before you push your weight limits.
  • In some cases, changes to your body will not occur until your second month or sometimes even the third. Trust the program and allow your motivation to increase - don’t let this hinder you in achieving your goals.
  • Complete each of your workouts with at least 10 minutes of cardio and conclude with some light stretching that focuses on your tighter muscle groups.

Conclusion

Once you’ve reached your third month, you’ll have a strong base to continue to work on. You’ll be strong with a shapely physique. Even your mental and physical state will have been affected in a positive manner. After you’ve arrived at this pivotal point, it’s time to make alterations to your program and concentrate on the larger goals. With this being said, your first three months need to be the same, in order to create that strong foundation. Remember, there is not a single perfect product or program. You’ll learn what works best for you as you progress. Please leave comments about your training experience as a beginner. If you’re not a beginner, leave some tips for the beginners. If you enjoyed reading this, please click the “Like” button.



 Muscle Building Quote
"The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.”
Arnold
 

Saturday, May 17, 2014

21 Must Known Facts To Muscle Building

By Vince Del Monte – Author, No Nonsense Muscle Building

 
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As you continuously approach your fitness goals, you eventually hit a plateau, which occurs when you've nearly reached your ideal fitness level.  At this point, you're basically stuck at one level, but you can take it to the next level easier than you make think.  


Everyone who does resistance training ― from newbies to professional bodybuilders ― will hit this point, but what's important is knowing how to increase your productivity and enhance your workout, and with these 21 facts, you can definitely reach your fitness goals faster.

1. Are you exactly the same as your neighbor, or for that matter, even your sibling? Since we'll assume you answered, “No,” you must understand that everyone is different and doesn't respond to the same muscle building techniques; therefore, you should alternate the speed of your repetitions for optimal results.


2. What your parents gave you doesn't have to determine your goals. You should achieve your fitness objectives despite any genetic barriers you may have ― i.e. a high BMI.

3. Establish your goals on paper. Research indicates that when a person writes down detailed goals with deadlines to meet, that the individual has a specific path to follow and is more likely to be successful at achieving that goal.


4. Age is nothing but a number, so don't let your age be a factor in achieving your goals, especially since you can't change this number. Focus on what you can control, such as your sleeping patterns.

Thursday, May 15, 2014

5 Principles You Must Understand About Cranking Up Testosterone Levels

By Vince Del Monte – Author, No Nonsense Muscle Building

To ignite your muscle gains through the room you must learn the rules to skyrocketing your testosterone levels through the roof.  

This month we’ll be returning to one of my favorite anabolic targets: high volume training combined with multijoint training.  

 Why is testosterone so important?
Consider it the ultimate male hormone responsible for everything about getting big and feeling like a man. Testosterone is the primary factor behind muscle growth, fat loss, strength, sex drive, aggressiveness and maintaining a competitive edge.
Unfortunately our bodies are in a “death-match” with our testosterone levels and we can begin to fall prey of low testosterone levels in our mid 30s and 40s. If you don’t follow the training rules below and the nutrition and lifestyle rules, I’ll share later, then you’ll accelerate your rate of losing muscle, hair, memory, sex drive, sex appeal and sex! 
The good news is that this “leakage” of T levels as you age can be reversed and maximized naturally – with this months weight training guidelines, nutrition and lifestyle strategies.
The secret is knowing which rules and lifting styles will best drive testosterone levels higher and fortunately science has the answer. Research shows that T levels increase quickly when you lift heavy with lots of sets, target multiple bodyparts per workouts, rely on multiijoint exercises and achieve short rest periods between sets. Consider this month’s Phase your “magical-supplement” that boosts hormone levels without therapy and drugs.  
Principle #1: Train Heavy
Start off by training with a load that you can only do around 5 reps. This weight will be 85% of your one repetition max.  The key is to not go so heavy that you get an aneurysm but to keep the majority of the workout around your 10-rep max.  Research shows that fast and explosive style lifting has little or no change in T levels.