Best Gyms

Bodybuilders use three main strategies to maximize muscle hypertrophy: Strength training through weights or elastic/hydraulic resistance, Specialized nutrition, incorporating extra protein and supplements where necessary, Adequate rest, including sleep and recuperation between workouts. Water is very important during and after a workout to prevent dehydration.
However, everyone will need to understand the basic principles involved in assembling a well-fit training program. From nutrition to training, learn it all. Learn about split training, rest time, when to train, and how many days to train.
Learn about body part training, sets, exercises, reps, proper form, speed of movement, rest between sets, range of motion, training frequency, duration and more.
You also want to learn about breathing, time under tension, lifting in a natural arc, compound movements, isolation movements, increasing strength while decreasing risk of injury, strength-size relation, and much more.
Try mixing things up, stimulating unprecedented muscle and strength gains, while helping to slash body fat. Therefore, in order to continually increase the size and strength of the muscles, you must focus on progressing each week by either lifting slightly more weight or performing an extra rep or two.
Basically, your trying to develop muscles through a process of methodically gaining weight, getting proper rest, and of course weight training. Another benefit is confidence, you not only develop the confidence because of the muscle you build, but you also get confidence by knowing that you can accomplish goals you set for yourself
If you want the most bang for your buck and are looking to receive the most dramatic results possible from your training, then you must focus your attention on basic compound movements. Everyone wants to know the perfect amount of time to spend in the gym for maximum results. Combining a suitable workout with a high-protein diet and plenty of rest in off-times will ensure pleasing results.
Generally speaking, you will need more calories than the average person of the same weight to support the protein and energy requirements needed to support your training and increase muscle mass. Carbohydrates give the body energy to deal with the rigors of training and recovery. Be careful not to over do it, Over training refers to when a bodybuilder has trained to the point where his workload exceeds his recovery capacity.
Bodybuilding causes micro-tears to the muscles being trained; this is generally known as micro trauma. These micro-tears in the muscle contribute to the soreness felt after exercise, called delayed onset muscle soreness (DOMS). However, as muscles become adapted to the exercises, soreness tends to decrease. The high levels of muscle growth and repair achieved by bodybuilders require a specialized diet.
Besides food rich in proteins, trainees that follow weightlifting programs need to include carbohydrates and fats in their meals; there should be 40% protein, 40% carbohydrates and 20% fat. It will increase your metabolism and speed up fat loss in addition to creating stronger skeletal muscles and bones. When you increase your metabolism you burn more fat.
Training does not only include strength training, but also, a healthy diet “MUST” be observed. Training volume gradually increases over the course of the three weeks in order to stress the body almost to the point of over training. Training with someone is really a good way not to take to much time between the series of the exercises.
Muscling up is great, and so is living a healthier life. Statistics show that it costs much less to stay fit than it does to heal health ailments or complications brought on by not living a healthy lifestyle. Staying fit both in body and mind contributes to a sense of well-being that you won’t find when you are neglecting your health.
http://www.goarticles.com/cgi-bin/showa.cgi?C=1135823

What is creatine? Creatine is a substance, made by the human body, which supplies energy to muscles. Carried in the bloodstream it originates in the kidneys, liver and pancreas. Once it reaches the muscles, it is converted into phosphocreatine (creatine phosphate). Regenerating the muscles’ ultimate energy source, ATP (adenosine triphosphate), is where this high-powered metabolite does its work.
I’ve used creatine as follows - 5 grams (powder form) a day stirred into a glass of cold water. I did not preload. The effects I felt were my muscles felt fuller and more pumped, my endurance increased in the gym and I was able to move more weight. For example, I knew that the creatine was kicking in when I was able to pump out 2 extra reps on my heaviest squat set. I felt that these welcome effects plateaued at about the six week mark which in my mind is a good argument for cycling the product however many users stay on it continuously. Personally I felt no ill effects from creatine although I have talked to a couple of guys at the gym who said that it gave them headaches. May have been a case of not drinking enough water which is very important as you’ll see later in this article. But hey, if you try creatine and you notice any ill effects obviously stop using it.
Here’s some things I learned since my first creatine experience. Use warm, not hot, water instead of cold to mix your creatine powder. The drink will be less gritty and there is some evidence that using warm water increases the uptake of creatine into your system. Doesn’t have to completely dissolve though. Avoid mixing it with any kind of citrus juice as it has been shown to negate creatine effectiveness. Avoid mixing up a glass and letting it sit around because it will degrade over time.
Creatine increases the amount of water in your muscles making them fuller therefore weight gain is to be expected. It will pull water from where ever it can find it in the body so this cannot be stressed enough. Drink lots of water while on creatine. This is very important. Also, if you have kidney problems do not use creatine. Your kidneys excrete creatinine, a waste product produced when creatine is metabolized by the body. When supplementing with creatine you are going to produce more creatinine. Healthy kidneys can handle it, unhealthy ones may have problems dealing. Caffiene acts as a diuretic so you may want to avoid it while on creatine.
An interesting note. Creatinine levels are often used in blood and urine tests to measure kidney health as high levels could indicate that compromised kidneys are not clearing creatinine properly from the body. So if you’re using creatine and your creatinine levels are therefore raised if you go for a physical or an insurance policy blood and urine test the creatinine results could be affected. I would recommend stopping your creatine supplementation a week or so before taking a blood or urine test.
Here are two ways to supplement with creatine. Load for five days using 20 to 30 grams per day, divided into 5 gram doses, then on the sixth day and for the duration of your creatine cycle take 5 to 10 grams per day. The other method is to just take 5 to 10 grams per day for the duration of your cycle without loading. The only difference is that when you load you raise creatine levels faster. I prefer the plain powdered form of creatine although it is also available in capsules and powder premixed with sugars and flavors. There’s evidence that raising insulin levels increase creatine levels in muscles. But if you preload 4 creatine drinks a day and use the sugary premixed brands thats a lot of sugar and everyone knows that too much sugar makes you fat. But don’t despair. Use those brands to take your creatine post workout when your muscles are screaming for carbs like sugar anyway and will utilize it in a beneficial way.
Please visit http://bodybuilding-supplements-review.blogspot.com/ for additional supplement information.
http://www.goarticles.com/cgi-bin/showa.cgi?C=1135869

If you are one of those men who find it difficult to move around because of hard fat pockets in your abs, then now is the time to finally deal with your flab. Surely, you are aware that regular workout and healthy diet are the key steps in making those stubborn lumps go away. But in reality, countless trips to the gym and eating nutritionist-approved meals are not enough to set your body free from the grips of fatty deposits.
You have to recognize the fact that the lumps in your belly, thighs, arms and other areas of your body can prove to be impenetrable to the usual weight reduction procedures. This is why experts have even developed invasive processes like liposuction entirely for the elimination of fat pockets in the body. And even so, such surgical procedures can fail, as your flab may redevelop after a few weeks or months.
So, if you really want to improve your looks and get that ripped body, it is not enough that you have the money and time to undergo specialized processes to fight unwanted fat deposits. Understand that you need to have the will and determination to do whatever is necessary to deny fat deposits the fuel that makes them grow and develop - and that goes even to the smallest details like the ones listed below. Read on and pay attention.
Quit Smoking
Chances are, you find smoking to be cool. With all the billboards saying that having a cigarette makes you look good, you would definitely feel like you are about to spew a lot of machismo. But aside from the health risks posed by cigarette smoking, experts have found that certain substances in tobacco can cause fat pockets to develop. As you know, fat lumps become visible when the skin starts to weaken and lose its elasticity.
Cigarette smoking can severely damage the capillaries and consequently prevent blood from flowing smoothly into skin tissues. As a result, toxins are accumulated and skin is weakened. And before you know it, you have fat pockets in your belly or elsewhere. So, just stop smoking.
Don’t Do Crash Diets
This kind of dieting is essentially bad for your health. Worse, it is one of the triggers for fat lumps to exist in many parts of your body. Crash dieting allows for sudden fluctuations in your weight. To adjust to unexpected rise and fall of your weight, your body will try to store extra energy source for emergencies, and that would come in the form of fat. Hence, if you want to improve your looks and eliminate the flab, you have to avoid crash diets.
Drink Alcohol Moderately
Alcohol is one of those things that can damage your liver - if taken in great quantities. Too much alcohol can derail the body’s ability to break down and wash out estrogenic substances in the body. Estrogen, including its derivatives, is known to be a factor in the growth of fat deposits in the body. Simply put, due to too much alcohol, a weakened liver will not be able to process estrogenic substances, thereby allowing the eventual formation of unsightly flab. If you must drink, do it moderately.
Water, Water, And More Water
Toxins prevent your body from getting out unwanted wastes such as excess fat. So if you want to attain a more ripped body, you also have to deal with toxins inside you. The best way to do this is to drink more water everyday. But water is not just all about flushing out bad elements in your system. It is also the biggest source of moisture that can help you improve your skin. It is no use getting out all the flab if your skin is full of stretch marks and other ugly spots.
Apart from these simple steps, you can also use fat-cutting products that are specially made for men. Just like Dermacut. To know more about how you can fight off fat pockets in men, go to http://www.dermacut.com/.
http://www.goarticles.com/cgi-bin/showa.cgi?C=1136136

When it comes to picking up women, one of the factors to be considered is the place where you’re planning to pick one up. Picking up women in the gym may sound like a good idea. Women who prefer to spend a little of their time in the gym are most likely the health conscious ones. They live a healthy lifestyle by burning their unwanted calories thorough a series of aerobics, a session of Yoga or a 30-minute run in the treadmill.
A gym is a place for fitness and healthy living. The motivation of the people inside a gym is not necessary because the end result is what matters. They all want to be in good physical shape. If you’re a guy who wants to pick up women in the gym, you’d probably want to consider tactics that are directly related to the main objective why they are there.
Share a fruit smoothie - Asking her for a cup of coffee or a serving of frappe after a workout won’t be a good idea. A cup of coffee is not the best choice for a health conscious as it contains caffeine. It’s the same thing with frappe. A single serving of your favorite chocolate chip frappe is already screaming with calories. Drink it and it’ll be as if you didn’t spend a day in the gym at all. The next best thing is a fruit smoothie. A fruit smoothie is the healthy option for you to offer to the girl you want to pick up. It’s not only a better way to enhance your diet but it’s also a refreshing treat after your exhausting work out.
Exchange tips - Pick up a woman in the gym by talking to her and exchanging a health tip that you think she’ll find useful. Tips such as your techniques to make your lifting and stretching easier will come and handy. Let this be the ice breaker between the both of you. One exchange tip will lead to another and a connection is now established.
Warm Up Next To her - Warming up is important before hitting the vigorous workout session. Take this opportunity to send her signals that you’re interested. Do your stretching and light exercises near the area where she’s doing it. If you’re in luck, she might even ask for your help in doing the warm up exercises.
Give a random compliment - A random compliment never fails to get a girls attention. Pick up women in the gym by complimenting her. You can take notice of how she looks nice even in sweat shirts or how her skin glows after a nice work out. Whatever compliment you make, she’ll definitely remember you as someone who noticed something about her.
Let Her Notice You - Do not flaunt your rock-hard abs or your sexy butt in front of her. If you choose to, do not do it in an obvious manner. She might get too intimidated or simply get annoyed. You can pick up women in the gym if you subtly show off those sexy assets by letting her notice you. Make one move and let your asset do the talking. Women, same as men, like the thrill of noticing someone who is seemingly not into them.
Picking up women in the gym is not a hard challenge at all if you know which methods to employ. Remember that strategies in picking up women depend not only on the moves you employ but also on where to pick them up.
http://www.goarticles.com/cgi-bin/showa.cgi?C=1136292

If you’re anything like me, you won’t consider exercising your favorite pastime. In fact, some people hate exercising downright.
Unfortunately, exercising plays a crucial role in a healthy lifestyle, and without it you’ll definitely won’t be able to lose weight. There are certain tips to help you learn to love exercise, even if you truly hate it.
For a start, try to find some exercises that you like to do. Of course, you should work out all of your body, but if you absolutely hate doing one kind of exercise, then look for another to take its place. You don’t have to do crunches to strengthen your core muscles. You don’t have to do lunges to work out your lower body. You don’t even have to run - replace them with cycling or swimming. Find the exercise you like to do and your workout session will be more enjoyable.
Alternatively, find other activities that you like to do and make them work for your body. For example, if you like gardening, try doing some exercise around the surrounding like raking or mowing your yard using hand. If you enjoy the winter weather, you can try ice skating or sledding with friends. No matter whatever you like to do, you can find ways to get some exercise for your body. Thanks to the introduction of the game like Dance Dance Revolution, you can even combine video games with exercise.
Another great tip to increase your liking to exercise is to find a training partner. When you work out together, you can help one another stay motivated, even if you don’t exactly love exercising. With a partner, you can have fun as well as try things like tennis or challenging one another to meet certain goals. Trainers can also help to provide you with the support that you need as well as show you new and fun ways to exercise to prevent you from getting bored or feeling overwhelmed at the gym.
Lastly, try attending some exercise lessons. Exercise classes is a one a great way to meet new people, learn new exercises, stay motivated, and above all, have fun. Most gyms offer low-cost for free exercise classes with their membership or you can check out options at your local community center.
To stay motivated when you hate exercising can be extremely hard. Set goals and don’t quit. You need to exercise as well as eat proper diet if you really want to lose weight. Makes exercise fun so that it won’t seem like a chore.
http://www.goarticles.com/cgi-bin/showa.cgi?C=1136963

Easy Bodybuilding in 5 quick steps
If you are trying to pack on muscle size, ask yourself this one simple question: How much have I gained in the past 3 months? In all likelihood, the answer is zero pounds. Or possibly as much as five, which isn’t enough to notice. Several years ago, when I learned these five easy steps, my bodybuilding gains skyrocketed! I gained 36 pounds of beef in 3 months, and dropped my body fat by 3%! And that’s without any “special supplements” or even any cardio! Here’s how I did it:
1. Eat more! If you’re reading this article, you most likely refer to yourself as a hard gainer. Trust me, I understand; I used to think I was a hard gainer too. But then I realized there is no such thing. I’m sure you’ve heard people tell you time and time again to eat more, and your retort is that you eat all day long and never gain a pound. I used to say the same thing. Chances are you probably don’t eat half as much as you think you do. Nowadays I work with young kids everyday training for athletics and almost all of them need to gain size, and they all say there is no way they can eat more. After we sit down and calculate their average daily intake of calories, I could count on one hand the number of kids in the past six months that even consumed two thousand calories a day. The bottom line is if you eat enough each day you will gain weight! There is no arguing with it, weight gain or weight loss is a simple calculation of calories in vs. calories burned. If you consume more than you burn each and every day, you will gain weight! If you consistently consume less than you burn you will loose weight. The problem is determining how much you need to consume. Short of going to a doctor and having your basal metabolic rate tested, you just need to experiment with your diet. When all of this information finally sunk into my head years ago, I found that I had to consume FIVE THOUSAND CALORIES A DAY to gain weight! 2. Increase your protein intake It’s simple, muscle is made up of protein, and in order to build muscle you have to consume protein. There are just as many opinions of how to gauge your protein intake as there are people taking in protein. The truth is, just like your number of calories, you have to find that out for yourself. The best sources of protein are, and always will be, beef, chicken, eggs, fish, dairy and whey. There are other sources of protein out there, such as ham, turkey, beans, ect, but do not rely of these as your primary sources. Just as a guideline from my own personal experience, at the height of my gains I consumed 425-500 grams of protein per day, with no ill effects to my body.
3. Train heavy Every gym is full of guys that lift the same weight for the same number of reps on the same exercises year in and year out. In order to build muscle you must progress your weights! This does not mean that you have to expect progression every week. If that were the case I would be bench-pressing three thousand pounds by now. Your primary goal is to perform more reps with the same weight on a given exercise or to handle slightly more weight for the same number or reps. that is progression. But, increasing your auxiliary lifts is also a progression. Say, for example your are trying to increase your bench press, but you do not progress your bench press in weight or reps that week. If you still succeed in increasing your assistive lifts such as military press, close grip bench press, dips or triceps pushdowns, that is still a progression towards increasing your bench press, and chances are it will go up the next week.
4. Train less Yes, you read that right. Train less. Most normal people don’t need any more than 8-12 sets per body part, per week. Overtraining is the quickest way to bottom out your gains (other than under eating). If your muscles are overly sore week after week, if you feel lethargic after a workout or if you loose your appetite after training, take a step back and re-evaluate your volume or frequency.
5. Get busy resting NEWS FLASH! Muscle does not grow while you’re in the gym! Muscle grows while you are asleep! Try hard to devote yourself to an average of 8 hours of sleep a night (notice I said “try”, I realize that this can be difficult). If at all possible nap during the day. Limit your cardio. And lastly, never go to bed on an empty stomach. Your car cannot run eight hours on an empty tank, your body needs fuel if it is to grow all night long.
If you want to learn about how to make bodybuilding easy Click Here!
http://www.goarticles.com/cgi-bin/showa.cgi?C=1138061

Fast Bodybuilding in 5 Easy Steps
If you are trying to pack on muscle size, ask yourself this one simple question: How much have I gained in the past 3 months? In all likelihood, the answer is zero pounds. Or possibly as much as five, which isn’t enough to notice. Several years ago, when I learned these five easy steps, my bodybuilding gains skyrocketed! I gained 36 pounds of beef in 3 months, and dropped my body fat by 3%! And that’s without any “special supplements” or even any cardio! Here’s how I did it: 1. Eat more! If you’re reading this article, you most likely refer to yourself as a hard gainer. Trust me, I understand; I used to think I was a hard gainer too. But then I realized there is no such thing. I’m sure you’ve heard people tell you time and time again to eat more, and your retort is that you eat all day long and never gain a pound. I used to say the same thing. Chances are you probably don’t eat half as much as you think you do. Nowadays I work with young kids everyday training for athletics and almost all of them need to gain size, and they all say there is no way they can eat more. After we sit down and calculate their average daily intake of calories, I could count on one hand the number of kids in the past six months that even consumed two thousand calories a day. The bottom line is if you eat enough each day you will gain weight! There is no arguing with it, weight gain or weight loss is a simple calculation of calories in vs. calories burned. If you consume more than you burn each and every day, you will gain weight! If you consistently consume less than you burn you will loose weight. The problem is determining how much you need to consume. Short of going to a doctor and having your basal metabolic rate tested, you just need to experiment with your diet. When all of this information finally sunk into my head years ago, I found that I had to consume FIVE THOUSAND CALORIES A DAY to gain weight! 2. Increase your protein intake It’s simple, muscle is made up of protein, and in order to build muscle you have to consume protein. There are just as many opinions of how to gauge your protein intake as there are people taking in protein. The truth is, just like your number of calories, you have to find that out for yourself. The best sources of protein are, and always will be, beef, chicken, eggs, fish, dairy and whey. There are other sources of protein out there, such as ham, turkey, beans, ect, but do not rely of these as your primary sources. Just as a guideline from my own personal experience, at the height of my gains I consumed 425-500 grams of protein per day, with no ill effects to my body.
3. Train heavy Every gym is full of guys that lift the same weight for the same number of reps on the same exercises year in and year out. In order to build muscle you must progress your weights! This does not mean that you have to expect progression every week. If that were the case I would be bench-pressing three thousand pounds by now. Your primary goal is to perform more reps with the same weight on a given exercise or to handle slightly more weight for the same number or reps. that is progression. But, increasing your auxiliary lifts is also a progression. Say, for example your are trying to increase your bench press, but you do not progress your bench press in weight or reps that week. If you still succeed in increasing your assistive lifts such as military press, close grip bench press, dips or triceps pushdowns, that is still a progression towards increasing your bench press, and chances are it will go up the next week.
4. Train less Yes, you read that right. Train less. Most normal people don’t need any more than 8-12 sets per body part, per week. Overtraining is the quickest way to bottom out your gains (other than under eating). If your muscles are overly sore week after week, if you feel lethargic after a workout or if you loose your appetite after training, take a step back and re-evaluate your volume or frequency.
5. Get busy resting NEWS FLASH! Muscle does not grow while you’re in the gym! Muscle grows while you are asleep! Try hard to devote yourself to an average of 8 hours of sleep a night (notice I said “try”, I realize that this can be difficult). If at all possible nap during the day. Limit your cardio. And lastly, never go to bed on an empty stomach. Your car cannot run eight hours on an empty tank, your body needs fuel if it is to grow all night long.
If you would like to learn more about how to make bodybuilding easy Click Here!
http://www.goarticles.com/cgi-bin/showa.cgi?C=1138065

Bodybuilding Made Easy in 5 Quick Steps
If you are trying to pack on muscle size, ask yourself this one simple question: How much have I gained in the past 3 months? In all likelihood, the answer is zero pounds. Or possibly as much as five, which isn’t enough to notice. Several years ago, when I learned these five easy steps, my bodybuilding gains skyrocketed! I gained 36 pounds of beef in 3 months, and dropped my body fat by 3%! And that’s without any special supplements or even any cardio! Here’s how I did it: 1. Eat more! If you’re reading this article, you most likely refer to yourself as a hard gainer. Trust me, I understand; I used to think I was a hard gainer too. But then I realized there is no such thing. I’m sure you’ve heard people tell you time and time again to eat more, and your retort is that you eat all day long and never gain a pound. I used to say the same thing. Chances are you probably don’t eat half as much as you think you do. Nowadays I work with young kids everyday training for athletics and almost all of them need to gain size, and they all say there is no way they can eat more. After we sit down and calculate their average daily intake of calories, I could count on one hand the number of kids in the past six months that even consumed two thousand calories a day. The bottom line is if you eat enough each day you will gain weight! There is no arguing with it, weight gain or weight loss is a simple calculation of calories in vs. calories burned. If you consume more than you burn each and every day, you will gain weight! If you consistently consume less than you burn you will loose weight. The problem is determining how much you need to consume. Short of going to a doctor and having your basal metabolic rate tested, you just need to experiment with your diet. When all of this information finally sunk into my head years ago, I found that I had to consume FIVE THOUSAND CALORIES A DAY to gain weight! 2. Increase your protein intake It’s simple, muscle is made up of protein, and in order to build muscle you have to consume protein. There are just as many opinions of how to gauge your protein intake as there are people taking in protein. The truth is, just like your number of calories, you have to find that out for yourself. The best sources of protein are, and always will be, beef, chicken, eggs, fish, dairy and whey. There are other sources of protein out there, such as ham, turkey, beans, ect, but do not rely of these as your primary sources. Just as a guideline from my own personal experience, at the height of my gains I consumed 425-500 grams of protein per day, with no ill effects to my body.
3. Train heavy Every gym is full of guys that lift the same weight for the same number of reps on the same exercises year in and year out. In order to build muscle you must progress your weights! This does not mean that you have to expect progression every week. If that were the case I would be bench-pressing three thousand pounds by now. Your primary goal is to perform more reps with the same weight on a given exercise or to handle slightly more weight for the same number or reps. that is progression. But, increasing your auxiliary lifts is also a progression. Say, for example your are trying to increase your bench press, but you do not progress your bench press in weight or reps that week. If you still succeed in increasing your assistive lifts such as military press, close grip bench press, dips or triceps pushdowns, that is still a progression towards increasing your bench press, and chances are it will go up the next week.
4. Train less Yes, you read that right. Train less. Most normal people don’t need any more than 8-12 sets per body part, per week. Overtraining is the quickest way to bottom out your gains (other than under eating). If your muscles are overly sore week after week, if you feel lethargic after a workout or if you loose your appetite after training, take a step back and re-evaluate your volume or frequency.
5. Get busy resting NEWS FLASH! Muscle does not grow while you’re in the gym! Muscle grows while you are asleep! Try hard to devote yourself to an average of 8 hours of sleep a night (notice I said try, I realize that this can be difficult). If at all possible nap during the day. Limit your cardio. And lastly, never go to bed on an empty stomach. Your car cannot run eight hours on an empty tank, your body needs fuel if it is to grow all night long.
If you would like to learn more about how to make bodybuilding easy Click Here!
http://www.goarticles.com/cgi-bin/showa.cgi?C=1138067

Fast Muscle Building in 5 Easy Steps
If you are trying to pack on muscle size, ask yourself this one simple question: How much have I gained in the past 3 months? In all likelihood, the answer is zero pounds. Or possibly as much as five, which isn’t enough to notice. Several years ago, when I learned these five easy steps, my bodybuilding gains skyrocketed! I gained 36 pounds of beef in 3 months, and dropped my body fat by 3%! And that’s without any special supplements or even any cardio! Here’s how I did it: 1. Eat more! If you’re reading this article, you most likely refer to yourself as a hard gainer. Trust me, I understand; I used to think I was a hard gainer too. But then I realized there is no such thing. I’m sure you’ve heard people tell you time and time again to eat more, and your retort is that you eat all day long and never gain a pound. I used to say the same thing. Chances are you probably don’t eat half as much as you think you do. Nowadays I work with young kids everyday training for athletics and almost all of them need to gain size, and they all say there is no way they can eat more. After we sit down and calculate their average daily intake of calories, I could count on one hand the number of kids in the past six months that even consumed two thousand calories a day. The bottom line is if you eat enough each day you will gain weight! There is no arguing with it, weight gain or weight loss is a simple calculation of calories in vs. calories burned. If you consume more than you burn each and every day, you will gain weight! If you consistently consume less than you burn you will loose weight. The problem is determining how much you need to consume. Short of going to a doctor and having your basal metabolic rate tested, you just need to experiment with your diet. When all of this information finally sunk into my head years ago, I found that I had to consume FIVE THOUSAND CALORIES A DAY to gain weight! 2. Increase your protein intake It’s simple, muscle is made up of protein, and in order to build muscle you have to consume protein. There are just as many opinions of how to gauge your protein intake as there are people taking in protein. The truth is, just like your number of calories, you have to find that out for yourself. The best sources of protein are, and always will be, beef, chicken, eggs, fish, dairy and whey. There are other sources of protein out there, such as ham, turkey, beans, ect, but do not rely of these as your primary sources. Just as a guideline from my own personal experience, at the height of my gains I consumed 425-500 grams of protein per day, with no ill effects to my body.
3. Train heavy Every gym is full of guys that lift the same weight for the same number of reps on the same exercises year in and year out. In order to build muscle you must progress your weights! This does not mean that you have to expect progression every week. If that were the case I would be bench-pressing three thousand pounds by now. Your primary goal is to perform more reps with the same weight on a given exercise or to handle slightly more weight for the same number or reps. that is progression. But, increasing your auxiliary lifts is also a progression. Say, for example your are trying to increase your bench press, but you do not progress your bench press in weight or reps that week. If you still succeed in increasing your assistive lifts such as military press, close grip bench press, dips or triceps pushdowns, that is still a progression towards increasing your bench press, and chances are it will go up the next week.
4. Train less Yes, you read that right. Train less. Most normal people don’t need any more than 8-12 sets per body part, per week. Overtraining is the quickest way to bottom out your gains (other than under eating). If your muscles are overly sore week after week, if you feel lethargic after a workout or if you loose your appetite after training, take a step back and re-evaluate your volume or frequency.
5. Get busy resting NEWS FLASH! Muscle does not grow while you’re in the gym! Muscle grows while you are asleep! Try hard to devote yourself to an average of 8 hours of sleep a night (notice I said try, I realize that this can be difficult). If at all possible nap during the day. Limit your cardio. And lastly, never go to bed on an empty stomach. Your car cannot run eight hours on an empty tank, your body needs fuel if it is to grow all night long.
If you would like to learn more about how to make bodybuilding easy Click Here!
http://www.goarticles.com/cgi-bin/showa.cgi?C=1138074

If you are trying to pack on muscle size, ask yourself this one simple question: How much have I gained in the past 3 months? In all likelihood, the answer is zero pounds. Or possibly as much as five, which isn’t enough to notice. Several years ago, when I learned these five easy steps, my bodybuilding gains skyrocketed! I gained 36 pounds of beef in 3 months, and dropped my body fat by 3%! And that’s without any special supplements or even any cardio! Here’s how I did it:
1. Eat more! If you’re reading this article, you most likely refer to yourself as a hard gainer. Trust me, I understand; I used to think I was a hard gainer too. But then I realized there is no such thing. I’m sure you’ve heard people tell you time and time again to eat more, and your retort is that you eat all day long and never gain a pound. I used to say the same thing. Chances are you probably don’t eat half as much as you think you do. Nowadays I work with young kids everyday training for athletics and almost all of them need to gain size, and they all say there is no way they can eat more. After we sit down and calculate their average daily intake of calories, I could count on one hand the number of kids in the past six months that even consumed two thousand calories a day. The bottom line is if you eat enough each day you will gain weight! There is no arguing with it, weight gain or weight loss is a simple calculation of calories in vs. calories burned. If you consume more than you burn each and every day, you will gain weight! If you consistently consume less than you burn you will loose weight. The problem is determining how much you need to consume. Short of going to a doctor and having your basal metabolic rate tested, you just need to experiment with your diet. When all of this information finally sunk into my head years ago, I found that I had to consume FIVE THOUSAND CALORIES A DAY to gain weight!
2. Increase your protein intake It’s simple, muscle is made up of protein, and in order to build muscle you have to consume protein. There are just as many opinions of how to gauge your protein intake as there are people taking in protein. The truth is, just like your number of calories, you have to find that out for yourself. The best sources of protein are, and always will be, beef, chicken, eggs, fish, dairy and whey. There are other sources of protein out there, such as ham, turkey, beans, ect, but do not rely of these as your primary sources. Just as a guideline from my own personal experience, at the height of my gains I consumed 425-500 grams of protein per day, with no ill effects to my body.
3. Train heavy Every gym is full of guys that lift the same weight for the same number of reps on the same exercises year in and year out. In order to build muscle you must progress your weights! This does not mean that you have to expect progression every week. If that were the case I would be bench-pressing three thousand pounds by now. Your primary goal is to perform more reps with the same weight on a given exercise or to handle slightly more weight for the same number or reps. that is progression. But, increasing your auxiliary lifts is also a progression. Say, for example your are trying to increase your bench press, but you do not progress your bench press in weight or reps that week. If you still succeed in increasing your assistive lifts such as military press, close grip bench press, dips or triceps pushdowns, that is still a progression towards increasing your bench press, and chances are it will go up the next week.
4. Train less Yes, you read that right. Train less. Most normal people don’t need any more than 8-12 sets per body part, per week. Overtraining is the quickest way to bottom out your gains (other than under eating). If your muscles are overly sore week after week, if you feel lethargic after a workout or if you loose your appetite after training, take a step back and re-evaluate your volume or frequency.
5. Get busy resting NEWS FLASH! Muscle does not grow while you’re in the gym! Muscle grows while you are asleep! Try hard to devote yourself to an average of 8 hours of sleep a night (notice I said try, I realize that this can be difficult). If at all possible nap during the day. Limit your cardio. And lastly, never go to bed on an empty stomach. Your car cannot run eight hours on an empty tank, your body needs fuel if it is to grow all night long.
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