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As you may know, there are many techniques to getting ripped and building muscle. To look really good you may want to use a gym to help you on your journey. However, you could be wasting your time doing the wrong exercises the wrong way time and money. You should do these top mass building workouts to get closer to your goals quickly. Read on to find out the right exercises you need to be doing immediately to build a nice mass and look great. Squats Squats are great in developing stronger legs. When doing this type of exercise, it's important that you follow the right technique and form. Much like with other exercises, form and technique plays a huge role in the effectiveness of your routine. Make sure your back is arched when using a barbell when doing squats. Your chest should be out; your head tilted back (or looking up during the set); and feet a little wider than shoulder width. Doing it the right way will make executing the exercise a whole lot easier. Bench press Bench pre...

If you are looking to increase muscle mass you need to ensure you are consuming enough protein in your diet. Protein is the building block of the body. Eating the right amount of good quality protein will build muscle, aid muscle recovery after exercise and burn body fat. So how much protein do you need to increase muscle mass? And where can you get good quality protein? How Much Protein Do You Need? If you are training hard to increase muscle size. You should be consuming between 1g and 1.6g of protein per pound of bodyweight a day. So for someone weighing 154lbs that is between 154g and 246g of protein a day. It is recommended to spread this daily consumption between 5-6 meals a day. Good Quality Protein Sources You will want to make sure that your protein intake comes from good quality sources. You will want complete proteins which contain all 9 essential amino acids. Meat - Beef, venison, lamb. High protein sources and high in fat. Venison is lower in fat and calories to beef and...

If you're overweight or obese, it can be difficult to figure out how to get started on your fat loss plan. One of the most important things you must realize is that it is your current lifestyle that has made you fat. Hence, you must dramatically change your lifestyle to get positive results. The shift must go from being sedentary to being as active as possible. So, look for opportunities in your daily life where you can become more active. You don't need to go to a gym in order to be active. In fact, loose that "gym" mentality. You can do at home what you do at a gym. The majority of people end up walking on a treadmill at the gym anyway. Benefits of High Intensity Exercise So instead of walking on a treadmill, walk around the block. And instead of focusing on distance, focus on speed. Try to move your body faster and faster. This is what will help you lose bodyfat. Why? Because you are slowly increasing the intensity of the exercise as opposed to the distance. Your...

When attempting to build muscle, typically the straightforward ideas are the ones that can assist you the most. Here are the 7 muscle building tips that may get you on the right track when making an attempt to build muscle. 1. Eat enough calories Easy as that! Your body cannot build muscle if you burn extra calories than you consume all through the day. Many weightlifters make this mistake, they eat all the correct meals, however not sufficient amount of them. If you're not gaining weight, try to increase your calorie intake for 300-500 calories a day, until you discover the fitting number of energy that may make you grow. 2. Eat Protein Muscles are constructed of protein and protein is built of amino acids. Consider it as building a house. You can't construct a home with out the bricks. A very good rule of a thumb is to take 1, 5 to 2 grams of protein per pound of body weight, though some specialists recommend 1 gram or even three grams per pound. Good protein sources includ...

Are you looking for a good bodybuilding program? Most people find it hard to create their own bodybuilding workout plan for faster results. Basically, you have to set a plan as to how many times you should work out each week. Selecting the right exercises is another big task. But the six tips that we have given below may help you with this job. 1. Lift More Weight With Time For bodybuilding, you need to gain muscle. And to gain muscle, you will have to keep adding weight to the bar. The principles you have set won't matter if you don't put more pressure on your muscles as time goes by. When you get stuck, you should go for other strategies like supersets and drop sets, to name a few. This will help you increase the potential of your body. 2. Don't over-exhaust your muscle Don't fully exhaust your muscle or you will run into serious problems, such as your nervous system fatigue. Some people believe that growing muscle requires you to exhaust them. Of course, you should...

I'm often asked whether machines or free weights are better for building big, muscular arms. Well, as the "Master Gunslinger," I can only respond on the basis of 20-plus years of arm-building experience. And based on that experience, there's no question that free weights are best for building big, muscular arms - especially if you're a beginning bodybuilder. Now, I can already here the "Bowflex" crowd crying foul, but if you really want to build the muscle density, strength and symmetry that it takes to have Truly Awesome Arms(TM), you simply can't get there without using free weights. Ever since weight training machines came on the scene, there's been a tendency among beginning bodybuilders to believe that those stretchy cables and shiny handles must be better than clunky old dumbbells for building impressive arms. This belief comes partly from slick advertising and partly from inexperience. But the bottom line is that, although arm training m...

Everybody wants to know the secrets of how to get flat abs. But not many are willing to do the work involved. So if you thought that getting six pack abs was only about taking a magic pill that will guarantee you results then keep looking. For those who are serious read this article to learn how to do it through diet and exercise. 1)  Eat clean foods.  Starting with diet is always the smart way to go. Your body will need fuel for your workouts. So start eating healthy natural foods like fruits, veggies, lean meats, and nuts. These are the kinds of foods that will teach your body to burn fat and build abs fast. 2)  Get more protein.  For building muscle protein is needed. Don't stress over getting a gram of protein per pound of body weight. Just getting about 80% of that is perfectly fine. 3)  Limit your starchy carbs.  Breads, pasta, rice, and even oats all fall under this category. They are loaded with calories and complex carbs that will turn into fat i...

In today's world, many people are cautioned against including too much fatty food in their eating plan. Unfortunately, just as many people consider carbs the enemy, others are under the impression all fats are bad and must be avoided at any cost. They are told they should focus on a low-fat, high-fiber diet to maximize health. Too much fat in people's diets has traditionally been saturated fat, which raises cholesterol levels and may help to promote cardiovascular disease. This said, not all fats are bad. In fact, you need some fats to stay healthy. What are some signs you are deficient? Check out the list below to see if this could be an issue for you... 1. You Are Hungry All The Time.  While carbohydrates may instantly make you feel full, they do not provide the satiety dietary fats do. When you eat a meal containing sufficient fat, you will get a "stick to your ribs" feeling, which puts the brakes on hunger. Aim to eat 5 to 10 grams of fat at each meal to get thi...

Among serious bodybuilders, there has long been a debate over whether there is any connection between masturbation and muscle gain. Even among those who rarely lift a dumbbell, there are plenty of jokes about a disproportionate muscle size on the arm with which one masturbates. But is there really a correlation between pumping the penis and developing muscles? And if so, how might this connection affect one's penis health routine? The testosterone connection Why should masturbation have any effect on muscle growth in men? It's all related to testosterone. Many bodybuilders use steroids in order to boost their testosterone levels because testosterone is usually associated with greater gain in muscle. However, it should be noted that there is a great deal of disagreement over whether there is truly a cause-and-effect relationship between more testosterone and muscle gain. Some studies have indicated that boosting the T-levels does indeed promote more massive muscle; however, ot...

Counting calories, exercising regularly, and still not seeing success? According to Alison Gosby, PhD, paying attention to the amount of calories of protein you consume may play a crucial role in your ability to lose weight. "Any dietary intervention that results in dilution or restriction of protein in the diet will promote overeating in the environment where food is abundant," she explains, when protein in the diet goes too low "we keep eating in an attempt to attain our target level of protein." But why exactly is protein so important and how much do you really need to stay healthy? Let's take a step back to learn all about protein and how to get the most benefits out of your diet. Why Protein is Important "Protein is one of the body's main building blocks for muscle, bone, skin, and other tissues," says experts at WebMD, and according to Donald Layman, PhD, "protein dulls hunger and can help prevent obesity, diabetes, and heart disease....

Just because you want to take up Bodybuilding, doesn't mean that you need to eat lots of meat, or in fact, any meat. If you are a vegetarian or vegan then chances are you have taken the decision to not eat meat, fish and maybe eggs or any other animal products. Whether your choice is down to ethics or you just do not like the taste or the idea of meat and fish, do not let anyone tell you that you need to give up and eat meat in order to build your body. Here are some of the things to consider if you are a vegetarian or vegan and have decided to take up bodybuilding. Make sure that you are getting enough calories. If you have eaten a vegetarian or vegan diet for some time then chances are you will not have any problems eating, but you may well need to increase your calorie intake. A deficit in calories when training hard will only leave you feeling tired and drained and will cause you to breakdown any muscle that you are trying to build. One easy way to increase your calorific int...

If your goal is to build muscle as quickly as possible, it's going to be vital that you're getting enough high protein muscle building foods in your diet. Protein is the main macronutrient that is involved in the actual process of generating more lean muscle tissue, so if you're not getting enough, you virtually will have nothing to build that tissue out of. Carbohydrates supply the body with plenty of energy in order to carry out the process, but without that protein in there, they really won't do much good. A careful balance of high protein muscle building foods along with your carbohydrates will be your best bet for success, so let's quickly go over the top foods that you should be eating to meet your requirements. Remember, when aiming to build muscle you will need about one gram of protein per day, if not a little bit more to keep up with your intense workout sessions. Salmon The first of the top high protein muscle building foods is salmon. Including some fi...