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Posts Tagged ‘build muscle up’

Depending on where you look there is a lot of great information out there on how to build muscle up. However here are a few tips that you may not have come across before yet are extremely powerful. Here they are:

Try drinking green tea. This can inhibit the enzyme that inhibits nor-epinephrine which mean that you should experience increased levels of this muscle building metabolic hormone which can also help in fat loss too. what’s more it is also stacked full with anti oxidants that can aid a great deal with post workout recovery and general health.

Eat healthy fats. These are essential for correct functioning of many parts of the human body like the brain, heart, production of energy and the regulation of hormones too. Great sources of this are: oily fish, natural peanut butter, avocado,  and oily dressings.

Ingest casein protein. This specific protein is digested by the body very slowly and is therefore released in to the body gradually. This is great news if you consume it just before retiring to bed as your body can then use it to build muscle up whilst you sleep.

Ingest 20 to 30 grams of whey protein first thing. As soon as you arise drink a whey protein shake. This will put a stop to the catabolic state of your body that you may have been in during your sleep and give you a good start on hitting your protein target for the day.

Try using dropsets for those bodyparts that you have difficulty making grow. This technique is very intense and can be used to stimulate growth effectively in any weaker areas that you struggle to grow. Firstly, complete your set as you would normally and when you have pushed out your final rep lower the weight by around 20 percent and perform more reps, then decrease the weight once again and do more reps. Continue repeating this process as many times as you can bear but the next day you are likely to experience significant muscle soreness and a tremendous burn at the time.

Drink water. Do not underestimate the benefits of reaming well hydrated during the day. water is critical for many reactions in the body especially muscle building ones.

Keep educating yourself. There are a great deal of different methods to stimulating muscle growth. try different things and fidn out what works best for your body and leave the rest.

So, by applying some of the above weight gain tips you should be able to build up muscle even faster than before. If you wanto to look lean and ripped we highly recommend the following burn the fat build the muscle ebook. Good luck.

Spending hours in the gym to build muscle up and not making progress? Brilliant news! There is a good chance that you are not making incredible gains for just one simple reason. Just this simple knowledge can help increase your power to build muscle up. For a lot of people this little known truth can easily help them build muscle up fast.

So what is the secret? A new miracle pill or something?

No certainly not. It has been ignored by many a bodybuilder though it has been known about for a long time.

Exactly what is cortisol?

Cortisol is a hormone released by the body steadily throughout the day and is produced in response to stress such as weight lifting. Levels of cortisol decrease steadily througout the day so are lowest in the evening.

What is its role exactly?

Well, it actually improves short term memory, helps detoxify the liver and aids in regulating the blodds sugar levels. However it can raise blood pressure and decrease bone density if your cortisol levels get too high, however this would be unusual. However it will decrease muscle mass as it promotes the use of muscle as energy and not fat. this is the reason that workouts should be under an hour long. After this they will actually be inhibiting their progress not speeding it up!

Here are a few guidelines to ensure that you are not wasting your time trying to build muscle up:

1) limit your cardio workouts, too much cardio causes the body to release cortisol which as explained is not what we need.

2) Attempt to restrict your caffeine intake as this also makes cortisol levels increase.

3) Keep your workouts down to one hour in the gym. Stay foccussed, consider wearing headphones if this helps.

4) Take it easy and relax because cortisol is produced as a response to stress.

5) Eat small regular meals because infrequent meals make the body think it is starving and will thus try and use uneccesary muscle for energy before using fat reserves by releasing more cortisol.

6) Sleep. This is when your cortisol levels are lowest and your muscle building hormones highest so aim for 8 hours if possible.

With those no nonsense muscle building tips in mind you should be able to give your workouts a great boost now you know how to gain weight fast more efficiently.

Ok, so you want to build up muscles, you want to look like a Brad Pitt in the movie ‘Troy’ so you can get heaps of attention from the ladies on the beach or too impress your mates. You know the basics but you need something extra too push you over the edge to explosive muscle gain and build muscle up. Well, these tips are provided to ensure you do precisly that!

1) Train for no more than one hour. This is because when you are working out your body releases a hormone called cortisone that helps the body to recover and build up muscle. However unfortunately around forty five minutes the body secretes a hormone that is very bad for gaining muscle mass. So, you will make very little muscle gains if you keep pumping iron for more than an hour at a time. The main point to realise here is that you ought not to work out for longer than an hour and that you must do so intensely.

2) Eat twice what you normally would. The biggest single mistake that people trying to gain muscle mass make is to not consume enough calories. You must consume more calories than you work off during each day to add muscle. If you do not have these extra calories you cannot build up muscle regardless how hard you train! A decent idea is to get hold of plates and dishes that are double the serving size of your normal ones. OK, this sounds odd but I guarantee that you will never again forget that you are supposed to be eating more calories to build muscle up.

3) Raise the level of your protein intake. Ingest protein just before you sleep and straight after your workout. After your workout your muscle will be tired and sore and need the protein to rebuild them. Just before bed is essential as your body is about to go eight hours with no food, this is very bad for muscle building so it is critical to take on some protein before you sleep. You should be eating as a minimum one gram of protein per kilogram of body weight.

These are just three tips and of course there are far more but these deal with some of the most criucial factors you ought to be concernec with. Now go ahead put them into practice and build muscle up with this no nonsense muscle building approach!

Many bodybuilders especially amateur bodybuilders like to enjoy the occassional drink of alcohol whther it be in the form of beer, wine or spirits. Here we ask just what affect this has on our body and is it ok to drink if we want to build up muscles.

Unfortunately alcohol interferes with many chemical reactions in the body that are productive in order to build muscle up. The effects of alcohol are felt by the body for at least a couple of days as it is processed very gradually and can affect performance negatively for up to 48 hours after you drank your last glass. 

Just two normal drinks of alcohol can reduce reaction time, lower strength levels, interfere with balance and hand eye co-ordination and increase fatigue. As a bodybuilder or indeed anyone seeking a decent athletic performance all of these will limit your ability to build muscle up.

The liver will metabolise alcohol at the expense of glycogen (carbohydrate) which is the fuel for the body therefore this is why fatigue is caused. It is this that causes increased fatigue. If the body is not using glycogen efficiently then the cellular functions of the body will not run as efficiently and muscle growth will inevitably suffer.

Alcoholic drinks interfere with the fluid and electrolytes inside the kidneys thus causing dehydration. The function of the kidneys is to regulate the body’s cells with nutrients they can use for building muscles up and repair and also to remove from the body cellular waste.Attempts to build muscle and other types of athletic performance may be ruined as in order to process alcohol effectively, water from other areas of the body is required which has a dehydrating effect thus harming performance.

Tachycardia an abnormally fast heartbeat may be caused by alcohol consumption which also causes high blood pressure in some people. Whats more sleep is a time for the body to grow but this is disrupted by alcohol consumption. It also decreases how easily the body can absorb minerals and vitamins , these of course have crucial roles in chemical reactions for muscle growth.

The effect on the bodies thought processes can also be great. If the amount of glycogen that makes it to the brain is not adequate then slow dioriented thinking will of then be the result. Important in any sport particularly muscle building motivation and drive are key factors, unfortunately alcohol consumption can lead to a loss in motivation!

So bearing all this in mind, clearly if you are seriously want to build up muscle then you are going to have to lay of the alcohol aswell as do workouts to build muscle. Even the recommended daily amount effects the body adversely! It is beyond the scope of this article to explain further the many other effects that alcohol can have upon the body.

When attempting to build muscle up it is surprisingly easy to sabotage your own progress and get carried away or to put yourself at risk unnecessarily. Sure it is great that you want to workout and build muscle up but at the same time one bad injury, one forgetful moment can put you out of action for months and with possible health and financial consequences. With this in mind the following guidelines are provided so that you can say away from such traumatic incidents. Here we go with our build muscle up safely guidelines:

1) Always check and double check you have put the barbell collars on before you start lifting. If one is even slightly lose it can unbalance the bar making one side heavier. The heavier side will drop down and the weight disc can slip further and drop off. If this happens the heavy side will force the light side to be thrown upwards. real damage could be caused to people or equipment as the barbell is flipped mercilessly through the air!

2) If you are doing one rep maximum lifts then do so with a spotter. This is someone who can jump in and lend a hand if you are struggling. The last thing you want to occur is to have yourself stuck weighted down by a heavy barbell, you may laugh but I’ve seen it happen.

3) If you are sick don’t train. Seems too obvious but I regularly see people who are clearly suffering from a high fever and cough splutter, there way through a training session. Most commonly the session produces no personal bests and the next few days are spent in recovering in bed. Exercise lowers the immune system for a while and if you are already feeling sick this is when the virus will capitalize on your weakness and take a hold of you more.

4) Use proper technique. If you perform exercises incorrectly like swinging barbells using your body’s momentum then you not only risk serious injury but you will also make little progress as you aren’t targeting the muscle group well enough. Always use strict form.

5) Don’t push it too much. It is very common when motivation is high especially for newbie’s that you want to lift weights as often as possible. This motivation is fine but working out everyday or even every second day will likely be too much for the majority of people unless a split routine is used. You will more than likely weaken your muscles if you do another training session before they have full recuperated from the last session.

6) Not eating properly. If you want to build muscle then you are going to have to consider muscle building nutrition as very important. You will be wasting your time in the gym if you are not taking on board enough calories to support muscle growth. During the day eat frequently high quality nutritional meals.

7) Boasting to you gym partner. Lifting too much weight and competing with friends can be great motivation but also can be a recipe for disaster. Trying to beat your own personal best scores is far more productive. Fill in a training log every workout so you can see exactly what your previous scores were and aim to beat those. This will be much more fruitful and reduce your risk of injury.

Warm up adequately. If you do not then your muscle are far more likely to tear and get damaged. This could possibly restrict your participation for months. It is very easy to do, 5-10 minutes aerobic work, a few stretching exercises and then a few warm up sets will be enough.

With those above guidelines in mind and with correct muscle building nutrition there is no reason why you should not workout to build muscle happily and safely where ever you train.

You may already be aware what a hardgainer is. However for those of you that do not then basically it is someone who finds it really difficult to put on weight: fat or muscle! Often this may be due to that person having an overly speedy metabolism.

Metabolism also called metabolic rate is the rate at which your body uses up calories whilst performing the natural reactions required by the body to live. If your metabolic rate is very slow then it is easy to gain fat tissue as you are not using up as many calories at rest as someone who has a higher metabolic rate.

For muscle mass building we have to develop an extra amount of calories however for hardgainers this can be hard as they have a high metabolic rate which rapidly burns up calories. So, what can hardgainers do to counter this? Here is our how to build muscle up guide for hardgainers:

1) Keep the cardio workouts to a minimum. Aerobic workouts will clearly consume calories during the exercise but will also increase your metabolic rate so that you continue to burn off calories at a faster speed even when resting. You must avoid this if you are trying to create an excess number of calories.

2) Eat for two people! You need to consume lots of calories. To do so, double the portion of food that you would normally consume. Purchase over sized bowls, which will stop you from forgetting this.

3) Consume 5-7 meals each day. This is critical to build muscle mass. Your digestive system is only capable of absorbing a certain amount of nutrients at any given meal therefore it is wise to spread the meals out to maximise the bodies capacity and ensure the body is never short on energy. consuming 2-3 meals/snacks a day is said to slow down the bodies metabolic rate which is true but that does not mean it is something that you should do. Why? Because your body may slip into starvation mode and release muscle building inhibiting chemicals.

4) Make use of supplemements. Take full advantage of the numerous excellent supplements that are available such as protein shakes and meal replacement powders. These contain very high dosages of exactly the right things that you need. Ideally you should consume them just before and just after your training session when your body will benefit from them the most.

5)Quit doing exercises such as concentration curls and any other isolation exercises and just do the classic, large multi-joint exercises. Your sessions need to involve: dead lifts, pull ups, squats and bench presses. These are the most efficient way to put muscle in all the right places with the least amount of effort.

6) Stop performing so many exercises and sets. You can stimulate growth in short 40 minute intense workouts of just 3 sets per body part and maybe as little as 10 sets per workout. More generally does not equal success for hardgainers! ignite growth then shoot out of the gym and keep your calories available for growing.

7) Drink ample amounts of water. It is crucial for many important reactions in the body so don’t forget to do this. Take on board water often.

There we go, give those tips a bash. Wait for the results and see what they are after a couple of months before you judge them. Just go for it? I hope you found our how to build muscle up tips useful.