Building — Weight Training Guide | Weight Training Guide

Muscle Building and Gym Equipment

August 15, 2010 By admin Leave a Comment

Muscle Building and Gym Equipment

Most of us opt for an exercise routine for varied reasons. While some may do it to lose weight, others to stay in shape and still others do it for muscle building. If you intend to build up your body well and develop your muscles maximally you need to find the right balance between exercise and nutrition. How you exercise is as important as what you eat to keep yourself strong and healthy.

Muscle Building and Cardio Gym Equipment

Most of us have little time to go to the gym to workout. And when we do have the time we’d rather stay at home or do other things. If muscle building interests you then you should consider investing in cardio gym equipment. This includes treadmills, stationery bikes, step climbers and rowing machines.

You may also be interested in machines that combine some features from different cardio gym equipment. For instance, the stepmills combine the exercise routine that a treadmill and a step climber would provide. This isn’t a machine for people with a low level of fitness and stamina but for those who are willing to train hard.

It is important that you consider several types of cardio gym equipment before coming to a decision. Ideally your workouts should include two or more of such gym equipment. This will give your muscles the complete exercise and rigor they need. If you are new to muscle building then remember every bit of fat you lose on cardio gym equipment is replaced with strong and lean muscle.

Muscle Building and Nutrition

What you choose to eat contributes to the manner in which your body develops and is maintained. If you are interested in muscle building then it is vital that you have a clear understanding of the foods that should be a part of your diet.

Iron: Iron is essential for the human body as it is a part of the hemoglobin or the oxygen carrying part of the blood. The more you work your body the more energy it requires and the more oxygen it needs. This directly affects the amount of blood your hearts pumps out. Healthy sources of iron include sardines, bran cereals and dried apricots.

Calcium: Most of us know that calcium intake directly affects the bones in the body, it also helps maintain good body metabolism. Low calcium levels are also found to cause muscle contractions. When you are working towards muscle building you have to ensure that you get adequate calcium from the right sources. Some good sources of this nutrient include cheese, yogurt, sardines and sesame seeds.

Omega 3 fatty acids: These cannot be produced in the body and have to be a part of your diet. They also keep your heart healthy, improve the flow of blood in the body and also curb those hunger pangs. Brazil nuts, salmon, mackerel and walnuts are some of the foods rich in Omega 3 fatty acids.

Biotin: Want to look and feel energetic and healthy, then make biotin rich food part of your daily diet. This nutrient ensures your body efficiently converts proteins, carbohydrates and fats into energy.

Some vitamins and minerals that are also essential for muscle building include selenium, vitamin B12, vitamin D, vitamin C, copper, zinc and magnesium. If you can’t make these foods a regular part of your diet then vitamin supplements are recommended.

Hello, I’m a Workout Geek and I write articles about all kind of workouts, I also practice MMA and I do write articles about this topic. I own a website for Workout Geeks that sales cardio equipment, yoga, pilates also free online workout videos, an MMA and UFC official Apparel Store and and UFC MMA BLOG.

Filed Under: Weight training Tagged With: Building, Equipment, Muscle

Muscle Building and Gym Equipment

August 15, 2010 By admin Leave a Comment

Muscle Building and Gym Equipment

Muscle Building and Cardio Gym Equipment

Muscle Building and Nutrition

Filed Under: Weight training Tagged With: Building, Equipment, Muscle

Muscle Building and Gym Equipment

August 14, 2010 By admin Leave a Comment

Muscle Building and Gym Equipment

Muscle Building and Cardio Gym Equipment

Muscle Building and Nutrition

Filed Under: Weight training Tagged With: Building, Equipment, Muscle

Muscle Building and Gym Equipment

August 14, 2010 By admin Leave a Comment

Muscle Building and Gym Equipment

Muscle Building and Cardio Gym Equipment

Muscle Building and Nutrition

Filed Under: Weight training Tagged With: Building, Equipment, Muscle

The Importance of Back Exercises in Building Muscle Mass

August 13, 2010 By admin Leave a Comment

Achieving perfect posture cannot be obtained sitting down. You need to get off that couch and start looking for exercises that will give your body a lean look. A lot of people, especially men, want to gain muscle because it gives them the opportunity to show off their body without inhibitions.

While aerobics and cardio exercises burn a lot of calories, this is not enough to lose your body fat. When you’re on a restricted calorie watch, aerobics and cardio exercises can also burn muscles. These workouts burn fats and carbohydrates but an increase in this activity can lead to burning more calories and less fat. As a result, your body will obtain carbohydrates from your protein storage which can be detrimental if you’re trying to gain muscle.

If you’re trying to gain muscle then you can start working on the largest muscle group of the body which is the upper back. In the case with men trying to build up impressive muscle power, then a balanced solidity of the chest and the upper back is very important. This doesn’t only contribute to the size of your body but also correct your posture to perfection. Bench presses, squats, pull-ups and cable pull-downs are superior exercises that give width and thickness to your upper back. You need to target your latissimus dorsi muscles to gain width and the muscles in between to gain thickness. When performing pull-ups and pull-downs you need to exercise sets of grips to give your workout variation and significant functions in the targeted areas.

As well as performing upper back exercises it is also very important to pay the same amount of intensity to your lower back muscles. The spinal erectors support weight training exercises and standing or seated exercises. If you’re into heavy exercises then a strong lower back muscles is essential in keeping your body in proper position while performing these workouts.

Strengthening your lower back makes you perform other parts of weight training with ease. Even though the muscles in your lower back are not a huge groups this is still important if you want to gain muscle because you can still achieve a certain amount of thickness with the right combination of movements. In toning down the legs, you need a strong lower back to perform the needed exercise. If you’re into sports it is especially important to develop this part of your body to avoid injuries by having the strength to be reflexive.

Just because you cannot see your back when you’re training doesn’t mean it can take the back seat for a while. A lot of men pay attention only to chest training since it’s the part that people mostly see but a bad upper and lower back can result to poor posture. Getting into weight training and exercise isn’t only for physical enhancement but also getting your body strong and prepared from physical injuries. Your back is a part of your body and if you want to look good then make sure to pay fair attention to every part. A balanced diet and targeted exercises will give you a proportioned body while you gain muscle in right places.

STOP!

Breaking News at Turbulence Training

Long, slow boring cardio is NOT the best fat loss program to increase your metabolism and burn belly fat!

Find out the REAL killer workouts you can do in the privacy of your own home in 45 minutes or less that will give you 6-pack abs in only 12 weeks at Turbulence Training

Filed Under: Weight training exercises Tagged With: Back, Building, Exercises, Importance, Muscle

Quick Muscle Building Use This Quick Muscle Building Program For Fast Results

August 12, 2010 By admin Leave a Comment

Quick Muscle Building

Quick muscle building is the goal of every underweight guy who hits the gym and embarks on a weight training program for the first time. After all, who wants to wait years for the results?

There are weight training routines designed specifically for muscle building that will have you gaining pounds of muscle mass in a short period of time.

I’m talking 5, 10, 15, even 20 pounds or more in the matter of weeks or a few short months.
And let me tell you, even 10 pounds of pure muscle will transform a physique from a before into an after.

Be forewarned: If you are interested in quick muscle building, it will take hard work, determination and discipline, but the rewards are well worth it. Still with me? Then let’s go!
In order to build muscle mass fast, you need to focus on the big, basic movements like squats, deadlifts, rows, dips, etc. You must put a lot of hard work into these exercises and increase your training poundages or you just won’t grow. Quick Muscle Building

Now, this is common knowledge to a lot of people ,but it’s also where they run into problems because they get the other important factors wrong when tackling a muscle building program with these exercises. They do too many sets and they don’t workout with enough intensity.

So, you also have to shorten your workouts. No more two hour marathon programs that have you in the gym five days a week. Your body needs time to grow so the muscle building can take place. If you are training all the time, your body never has a chance to rest, recover, and build more muscle.

You can’t neglect the role nutrition plays in building muscle mass. Far too many bodybuilders focus completely on their weight training programs and spend a lot of money on supplements. But they don’t take care of their nutrition plan. They don’t eat often enough, they don’t eat the right things, they don’t take in enough protein, and they don’t eat nearly enough quality calories for building muscle muscle mass.

You can’t go hungry. If you’re not full, eat! If you are underweight and trying to add muscle mass quickly, you are going to need a lot more calories than what you are currently taking in. For this program, it’s not just quality that counts, but quantity as well. Quick Muscle Building Use Protein Powders – There is no excuse to skimp in this area. You need plenty of protein. Nowadays, most protein powders taste great and many are pretty inexpensive when compared to food. Mix your protein powder in whole milk or even half and half. Why? Quick muscle building! Whole milk and half and half have fat. You need fat to build muscle. It raises your testosterone, among other things. And you also get concentrated calories.

Remember, you need quantity as much as quality.

Get Plenty of Sleep Staying out late, partying, or just getting four to five hours a sleep a night isn’t going to cut it. You have to make some sacrifices to build quality muscle mass.
Use an Effective Weight Training Program

Here’s a program that, when used properly, will work! You’ll weight train three days per week for quick muscle building. Quick Muscle Building

Day 1
Squat – Use a weight you normally use for 10 – 12 reps. Do twenty reps. Next week, add at least 5 pounds to the bar.

Day 2
Off

Day 3

Dips (if you don’t have a place to do weighted dips, substitute the decline bench press, but do dips if you can). After a couple of warm up sets, do four sets to failure. On the last set, keep doing partial reps after you can’t do another whole rep. If you can do 15 reps, add weight. Quick Muscle Building

Day 4
Off

Day 5

Deadlifts – Perform a couple of warm up sets and then do 4 heavy sets of 10, 8, 6, and 4 reps.

Day 6
Off

Day 7
Off

For quick muscle building, you need to add weight to your exercises as often as possible. When you’re not working out, try to limit, if not eliminate for a short time, a lot of strenous activities, such as participation in athletics.

And don’t forget to eat!
Give this quick muscle building program an honest try and you’ll be pleased with the results. Quick Muscle Building

“Laughed for being small size?
Want to get fit and Gain Muscle?
Read more about Quick Muscle Building and start Gaining Muscle Now!
Try The Program and Change your Figure Right now!”

Filed Under: Weight training programs Tagged With: Building, Muscle, Quick, This

Muscle Building Training Negatives

August 12, 2010 By admin Leave a Comment

If you have any strength training experience at all in an effort to gain muscle or strength, you know that the goal is usually to lift very heavy weights. While this goal is certainly good for those looking to add strength and mass, it should be noted that the actual lifting of heavy weights is not the main stimulus for muscle building. Instead, building muscle seems to be induced primarily by the lowering of weights.

You see, most exercises include three distinct phases:

1. Concentric
This is the actual lifting portion of the exercise. This is when you curl the bar up during a biceps curl or push yourself up during a push-up.

2. Eccentric (Negative)
This is the lowering portion of the exercise. When you lower yourself after completing a pull-up or lower the bar to the chest in a bench press you are performing an eccentric, or negative, muscle action.

3. Isometric
This is the portion of the lift where the weight is not moving at all. For most traditional weight training exercises this portion of the movement only lasts for a very short time.

The interesting thing is that exercise scientists have determined that most muscle damage occurs during the lowering (eccentric) portion of the movement. Since we know that muscle damage is what stimulates muscle gain, this has led many to focus on the eccentric phase in their muscle building efforts.

Whether or not this is a good strategy is still open to debate, but the vast majority of scientific evidence and personal trial and error has led most to believe that emphasizing the eccentric portion of an exercise, while still performing the other two phases, may lead to better muscle gains.

There are several strategies for doing this. The most popular and easiest (no coincidence there) is to simply slow down the eccentric portion of a movement. It is usually recommended that the eccentric phase take anywhere from 2-8 seconds. The exact duration will depend on your specific goals and the movement you are using.

Another option for prioritizing the eccentric portion of the lift is to use eccentric-only reps. For instance, in the bench press you would simply lower the weight to your chest and then have a partner assist in lifting the weight (concentric phase). Another useful fact is that you are stronger eccentrically than you are concentrically. What this means is that you can use more weight for an eccentric-only lift than you can for a traditional lift which includes all phases. The upsides to this method are huge, but so are the downsides. Eccentric-only lifts can lead to rapid strength and size gains, but the potential for injury is huge since you are using such heavy weights. For this reason I seldom recommend eccentric-only lifts with more than you can safely lift on your own, unless it is included in a properly designed training program under the guidance of a professional strength coach.

There are many other ways to incorporate eccentrics into your training program, but I think you get the idea. Just remember, if you are struggling with how to gain muscle it’s not just how much you lift, it’s also how much you lower.

We show you how to gain muscle with the tips in our FREE muscle building report.

Filed Under: Weight training exercises Tagged With: Building, Muscle, Negatives, Training

Muscle Building Exercise ProgramHow Quality Beats Quantity

August 9, 2010 By admin Leave a Comment

The usual muscle building exercise program prescribes multiple sets split routines, which means dividing the whole body workout into several sessions along the week, performing many sets to failure for each muscle group, then start again the next week. However, this is not the most effective way to build muscle for any regular guy, a hardgainer or a skinny guy.

In fact, it is the worst and many failures and stagnation testify for it. How many times did you see regular or skinny guys pumping to oblivion their single muscle groups each workout, every day of the week, only to look the same and lift the same poundage months or years down the line? Sadly, it is a quite common sight and maybe you could have experienced the same. There is no shame in that, as misleading bodybuilding literature promotes this kind of high volume weight training fit only for professional bodybuilder, possibly artificially assisted.

A realistic muscle building exercise program for most people, including women and ectomorphs (skinny guys), is the complete opposite of the usual marathon split workouts, it is way more effective and, to add the icing on the cake, time efficient. In short, it is based on few basic compound exercises performed for only few sets each and in a full body workout.

Compound movements implemented with free weights are the best and most effective weight training exercises because they require the action of several muscle groups together, allowing for the greatest lifts in bodybuilding. Because of this, they exert an enormous impact on the whole body and nervous system, triggering hormonal increase and muscle growth.

The idea behind a real life muscle building exercise program is to trigger muscle building all over by naturally increasing testosterone production, hence muscle mass. This is easily achievable by performing few sets only for each muscle group until the whole body has been covered. It is a matter of intensity and general impact versus endurance and local impact. In other words, it is quality versus quantity.

For a normal, natural guy, hammering to destruction a single body part per workout during the week and hope to grow will never work, because single muscles are not big enough to shock the whole body into changing hormonal output, hence grow. It is much more effective to cover the whole body in one workout, even if this means performing only few sets to failure for each muscle group.

Make no mistake tough, an exercise program so devised is not walk in the park. It is brutal and draining and will make look those 15 to 20 sets for the chest day as in the split routines like a joke. Instead of wasting your time hammering the same muscle over and over, try this. Perform, say, a total of 20 sets as you would in a chest day, but in a completely different way.

Do 4 sets of squats, 4 sets of dead lifts, 4 sets of bench presses, 4 sets of military presses and 4 sets of pull ups. Warm up before your working sets and build poundage gradually. If you have never done this before, you will need help to pick yourself up from the floor at the end of the workout. You will have covered the whole body, shocking it into hormonal increase and muscle growth. This is just a simple example and a general layout, there are many more sophisticated ways to go around this basic sample, but you get the picture. I hope you can start seeing the forest and forget about the tree now.

Such a simple but effective muscle building exercise program is also time efficient, as it will take 2 to 3 hours a week from your social or family life, making you wonder why wasting time on never ending split routines for no muscle to show for. As an added bonus, an increase in muscle mass will help you burn the fat because of the impact bigger muscles have on your basic metabolic rate. The more muscle you gain, the more fat you burn.

Finally, a real life muscle building exercise program should detail periodization plans to avoid stagnation, changing exercises (within the compound class) and repetition range. It should also give you detailed nutritional guidelines and play down the importance of supplements, as they are mostly ineffective except for few quality ones. A balanced, healthy diet is way more important.

If you are stuck in a dead pan and cannot break through a plateau or are a natural, regular guy who wants to build muscle fast, check out this muscle building exercise program. It could save you months or years of stagnation and frustration. Check out this muscle building exercise program website now.

Filed Under: Weight training exercises Tagged With: Beats, Building, Exercise., Muscle, ProgramHow, Quality, Quantity

How To Start A Muscle Building Program

August 8, 2010 By admin Leave a Comment

Beginning a muscle building program can be a little confusing, since there’s so much information out there. There are so many opinions floating around and most of them come from people who are not even qualified to give you advice.

So if you’re just starting out yourself, you really want to take the time to learn how to weight train and work out correctly. If not, you’ll have to “undo” alot of stuff you’ve done. So, no matter what you do, learn correctly the first time.

I feel that one of the main factors people don’t stick with their muscle building routine is a lack of guidance in the beginning. They have no idea where to begin, so they get discouraged before they give themselves a chance to see results.

You need to have some basic understandings about how to work out and build muscle in general. This will make your time in the gym more productive and enjoyable.

In order to build muscle and lose fat, you need a combination of weight training, nutritional planning, and cardio.

Let’s take a look at the role each of these plays in your physique development.

Weight Training

Weight training is the stimulus for building muscle. By overloading the muscle with resistance, you send a signal to your muscle to get bigger and stronger to handle the load that’s been placed on it.

When you lift a heavier weight, over time, your body adapts to this by increasing the amount of muscle mass you have.

But weight training is only the first step you need to complete to maximize your results.

Proper nutrition

Good nutrition is extremely important when getting started on a workout program. You can have the most intense muscle building workouts you’ve ever had, but if you don’t have good nutrition, you’ll only see a fraction of the results.

You need to supply your body with the fuel it needs to respond and grow from weight training. You need protein and carbs in order to refuel your muscles after training. You also need quality, healthy fats for cell regeneration and organ protection.

Cardio

Cardio is important for getting lean as well as for your overall health. Cardio helps in reducing body fat because it helps you expend more calories than you consume.

Your body burns excess fat to be used as energy throughout the day. So, by eating clean and doing cardio, you create a calorie shortage in which fat is burned.

Start your muscle building program by working out 3 days per week and training each muscle group 1 time per week. It isn’t a good idea to start a weight training program by going to the gym 7 days a week. This can lead to overtraining and stopping all your chances of building muscle.

Use higher reps and lighter weights so you get accustomed to the exercises and the weight you should be using. Start slow and build a strong foundation here.

If you’re doing the exercises wrong, you’re going to have to change a lot later on, so start with light weight and learn how to do each exercise correctly. You can always add more weight later.

There’s no need to kill yourself in the gym right now, you’ll have plenty of time to increase the weight and intensity as you continue.

Before you perform your first exercises, you need to warm up by doing 3 or 4 warm ups where you use a heavier weight but don’t tire the muscle. Once you feel ready, do 2 heavy sets with as much weight as you can comfortably handle for 8 to 10 reps.

Again, you want to start your program with lighter weights, so you can learn the form. From here, you can increase the weight over time.

Only train 2 muscle groups each time, doing 2 to 3 exercises for each muscle group. Your total time spent on your muscle building program each workout should be under 1 hour. Don’t think that more time spent is better. It’s the quality of the time that matters.

This is how you want to set up your muscle building program to start. From here, your main goal is to get stronger on each exercise. Increase the amount of weight and intensity you use and you’ll soon start building more muscle than you ever thought possible.

Want a step by step guide to build muscle and increase your strength? Check out trainer Shawn Lebrun’s “The Beginner’s Guide To Weight Lifting And Bodybuilding” Beginners Guide To Building Muscle

Filed Under: Weight training programs Tagged With: Building, Muscle, Program, Start

Building a Higher Metabolism Rate for Greatly Improved Weight Loss

August 7, 2010 By admin Leave a Comment

Heard of the metabolism rate before? Know how it ties into weight loss? Well, if the answer to both those questions was ‘no’, then you’re being left behind, and so you’d best start catching up, quick!

Essentially, a metabolism rate is simply how fast your body ‘metabolizes’ (i.e. uses) energy.

And it affects weight loss because of the simple fact that the more energy your body uses on a daily basis, the more likely it is to work its way through the energy you’ve gained through consumption, and then it’s going to start drawing energy from those ‘stores’ of fats.

Therefore, if you have a high metabolism rate, and you end up using more energy in general, you’re going to end up burning fat a lot easier!

Some people are under the mistaken impression that there’s nothing they can do about their metabolism rate. While it may be true that yes, some do have naturally higher or lower metabolism rates, you can still definitely work on improving yours.

One of the best ways to do so is to start with a minor weight training program. By building up and toning your muscles, you’ll find that your metabolism rate goes up too, as more energy is expended.

Another great way to build up your metabolism rate is to ensure that you’re drinking enough water, and keeping your body hydrated at all times. That way, your cells will be functioning properly, and this too will help with your metabolism rate.

Just these two simple steps that we’ve discussed will dramatically help to improve your metabolism. Armed with a higher metabolism, you’ll find that every further exercise you do will complement your efforts more than they would have in the past.

Of course, you’ll also been expending more energy on regular, daily activities too.

All in all, you should find that the pounds slowly start to shave off more easily, and before long you’ll be in fantastic shape and able to really be proud of the figure that you’ve made for yourself.

Want to know how I was able to lose 63 Pounds In 85 Days? It’s actually pretty simple, but most people have weight loss all wrong. In fact, I go over in detail exactly what I do at my website http://www.weightlossbyrachel.com Check it out soon because I’m going to be pulling it down shortly!

Filed Under: Weight training programs Tagged With: Building, Greatly, Higher, Improved, Metabolism, rate

Recent Posts

Tags