Build Muscle Up London

Thrifty Ideas for Decorators

2012-01-15T08:25:00.000+08:00

Who says that decorating your home has to be expensive? Where is the rule that says all decorations have to be original artwork? Why do people think that home decorations have to follow a single theme? When decorating your home, using more than one theme can really add character to the house. Creating a pretty and personality filled home can be done affordably. It is possible to decorate your home from top to bottom without having to spend more money than you want to. You can decorate your home without the help of a professional. Here are some affordable hints to help you do your own home decorating.

Rearrange Your Furniture. Believe it or not sometimes decorating your home (or redecorating your home) could be as easy as putting your existing furniture into new positions. Check out a few books from the library on Feng Shui and home decoration and try something new! There is no rule that says a couch needs to make physical contact with a wall-move it closer to the center of the room. Put the bed in a corner instead of in the middle of a wall. Take your television out of the spotlight and refocus your living room around something else. Put the spotlight on something besides the television. Put your kitchen utensils in creative containers and let them decorate your countertops. Sometimes all you need to do is move stuff around to create a new decorating scheme.
You don't have to fill up every inch of decorating space in your home. If you crowd your walls with paintings and prints it won't be long before your home starts to feel crowded and cluttered-even when it is clean! Let your decorations breathe.

Don't put a bunch of things on a shelf when just a few will do. Many people find it easier to live in a home that is not overly decorated. When you fill every inch of available space on a wall, it is harder to decide which pieces of art to look at and you won't be able to enjoy all of them. It is important to leave free space when you decorate. Great decorators the world over will tell you not to be afraid of leaving space empty.
You can also look at the classified section in your newspaper or at the Craigslist website for your local area to find great decorating deals. Lots of people use these places to sell decorative items for the home. Easy surfing could land you with enough affordable stuff that you can decorate your house all the way through!

You could even save time by placing your own ad listing the types of decorative items you are looking for. This allows the buyers to search for you while you are searching for them which will save everyone time! Proceed with caution! Before finishing the purchase be sure to inspect each item you are thinking of buying. Many people get distracted by the cost of decorating when decorating can easily be done without spending a lot of money. Take a look at your friends houses-you might find some great decorating ideas there. When you see a decorating scheme you like ask yourself "how can I recreate this for less money?" Decorating can easily be done inexpensively. Many people find that they don't spend a single dollar when they decorate!

Three of the Best Adventure Travel Destinations For Your Next Vacation

2011-12-20T21:03:00.000+08:00

Are you having trouble deciding where to take your next vacation? Are you tired of the same old destinations you usually visit when you have vacation time? Some people can only handle so much shopping, gambling and sunning on the beach, right? Have you ever considered a vacation that is bases on adventure travels? These trips have been designed to get you into the great outdoors, to test your boundaries and get you moving. Many individuals build up their savings for years to be able to partake on more extensive adventure vacations. Fortunately, there are some that don't need a lifetime of savings. Here are some wonderful ideas for your next trip.

It may be hard to believe, but some cruises are considered adventure travels. Some cruises with specific docking places, such as Europe or the Greek Isles can be a fantastic way to get out and discover some joy in learning about some amazing moments in history and touring historical sites. Aren't you curious to tour the setting where the first Olympic games took place? Don't you want to visit Stonehenge? It is even possible to stay active while on the boat. These cruises typically have options to do things - like rock climbing and sea diving. There is so much more to a cruise than lounging around on the lido deck!

If you're up for an extreme adventure travel, why not consider taking a hot air balloon trip somewhere? How about partaking in a white water rafting adventure? Have you considered Bungee jumping? Some people are thrilled about skydiving. Definitely there are places to do this in many towns. With an extreme adventure vacation, it is possible to go skydiving over the Grand Canyon. Partake on a hot air balloon adventure over the Australian outback. When you decide to become an extremist the world becomes your playground. A trendy extreme vacation is paragliding in India. Why not give that a whirl?

Have you ever dreamed about taking a deep-sea fishing trip? Very few individuals think about fishing as an adventure travel. However, when you are in the middle of the gigantic blue ocean fishing is a different sport. For starters, you typically fight much larger fish, plus you may have to fight the elements of the sea. Possibilities are endless when you're out at sea. The type of fish you dream of catching from the deep sea will help you select your point of interest. However, if you prefer, you can always choose your location based on climate and "home base" scenery. A very trendy deep sea fishing spot is Hawaii.

Adventure travels don't necessarily have to be lavish, extravagant and flagrant. Some of them include daytime excursions, while coming back to a tranquil environment for the evening. The main purpose of an adventure vacation is to have an exciting time and get your adrenaline going. Fortunately, there are adventures for just about everyone - even if they only have a couple days worth of vacation to accomplish it. Next time you start to make vacation arrangements, why not take the path of an adventurer? Next time, you can opt for the relaxing spa..

Precisely what Can easily Males Anticipate While Utilizing Virility Ex?

2011-07-01T06:54:00.000+08:00

Virility Ex is often a product or service which in turn claims to solve the particular erectile related problems involving rather a number of males by way of only plus normally enhancing the particular dimension of your male organ plus increasing virility. Rather a number of folks may well very well consider in case it is definitely doable plus, if that's the case, exactly how precisely most of these success is often achieved plus precisely what their own aspect effects may well very well always be.

From a technological point of view, it can be not any secret that penile enlargement is certainly doable plus probable as a result of various strategies, perhaps a person of your many radical becoming surgery. Conversely, it's also recognized the similar effects is often achieved as a result of supplemental purely natural strategies, and this is precisely precisely what the particular promoters involving Virility Ex claim the product or service is able to do. Anyone may well very well ask on your own exactly how it is doable. The answer supplied from the display of your product or service is instead uncomplicated: the particular remedy is based upon purely natural ingredients which in turn possess the property involving initiating the particular similar process that occurs once the male organ initially starts to acquire.

On top of that, the particular similar combination involving ingredients can easily dilate the particular penis leading to tinnitus, increasing the particular body flow plus consequently triggering plus preserving erections. Becoming purely natural, this kind of penile enlargement decision doesn't get every aspect effects and it is absolutely pain-free, as opposed to surgery. Consequently, the particular existence of a product or service this sort of when Virility Ex might be a exceptionally encouraging piece of facts for everyone these males that suffer to the erectile degree. Conversely, many of us must hold your feeling involving objectivity plus take in to thing to consider the particular reality that not any remedy is tremendous.

Also nevertheless the particular product or service may well very well always be efficient for some customers, them may well very well get small effect in some others. Not surprisingly, this kind of doesn't automatically imply the product or service will not be your significant excellent a person, mainly because also by far the most important medications is often involving small effect that will unique people today currently. The particular superior news is usually that for anyone who is certainly not satisfied along with the product or service, the particular corporation could predicament your refund largely mainly because their own insurance plan should be to hold the particular client’s interest as a concern. It can be very important to note the vast majority involving males who have resorted for this product or service statement beneficial success. So as to maximize the results of your product or service, it's their distributors additionally propose a great deal of products containing penile enlargement procedures, work outs plus diet programs.

Most of these products will be integrated from the offer you and are readily readily available that will every buyer. It can be important that will recall the particular reality that Virility Ex is often a product or service which can certainly meet up with the particular prospects involving it's customers, when lengthy when most of these prospects will not be high, however reasonable.

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What Everybody Ought to Know About Bodybuilding

2009-11-29T14:20:00.005+08:00

Bodybuilding is an activity that operates according to scientific principles and science is mathematically based. Bodybuilding is not an exact science and it's not healthy to look up to some guru for all your answers. Bodybuilding is the art and the science of developing your body. Modern bodybuilding is ritual, religion, sport, art, and science, awash in Western chemistry and mathematics.

An extremely important aspect of bodybuilding is proper nutrition. The diet aspect of bodybuilding is just as important, if not more, than the weight-lifting aspect. Bodybuilding is not a one-hour training session five days a week. Bodybuilding is more a philosophy of life than a straightforward physical activity. Bodybuilding is not just a sport; it is an investment in your body and your life.

Bodybuilding is not about lifting weights, but about training muscles. Bodybuilding is designed to develop the muscles for general, sportive or corrective purposes. Bodybuilding is more than just a sport, it's a life style. Bodybuilding is a sport that mainly emphasizes physical appearance, body configuration and shape, trying to achieve aesthetics perfection.

If you're looking for a way to feel and look great - then bodybuilding is for you. Bodybuilding is, in its method and ideals, a contradictory practice.

Hope you find this Build Muscle Up information useful. For more build muscle up tips, please visit the blog: http://buildmuscleuplondon.blogspot.com/

Is training like a bodybuilder ROBBING you of your muscle growth?

2009-11-26T17:27:00.000+08:00

By Vince Delmonte

I got into an argument with this tough guy at my gym yesterday because he insisted, "You gotta train like a bodybuilder if you want to look like a bodybuilder!"

Sounds like this knuckle head was stating common sense, right?

WRONG.

He could not have been further from the truth.

I thought that everybody knew that pro bodybuilders spend around $100,000 (US) per year on steroids but that wasn’t what stirred up the argument. I’ll tell how that happened after I bust this popular muscle myth wide open:

==============================================
Pro Bodybuilding Advice Is ROBBING You Of
90% Of The Muscle Gains You Should Be Getting
===============================================

You finding this statement tough to swallow? I did, for a long time.

I was reminded by the HARSH REALITY of this statement when I ran into one of the hardest working guys in my gym Tom who also happened to be the skinniest and weakest:

Tom came to me and said,

"I'm tried of my friends teasing me and making me feel as if they could kick my butt anytime they wish. It's a CRAPPY FEELING, especially when they call me 'little buddy' around the girls. My best friend tried to sympathize with me by saying, 'Not everyone is meant to big and strong.' The comments are endless and I hate feeling weak and helpless when a bigger guy in the bar is being a jerk around me or my girlfriends."

Tom's problem got WORSE when he told me,

"I'm even taking a few bodybuilding supplements with my hard earned money and busting my butt at the gym following the advice from the bodybuilding magazines and making really slow progress. Some months I look the exact same as the previous month and you can't even tell I hit the gym and take supplements!"

Tom was searching for his answers to body of brawn in the wrong places.

I was reminded of my early days in the gym and lifting weights:

Snail like progress. Frustration. Wasted money and time. Nothing to show for you efforts.

Luckily, my Skinny Guy Savior, the ex-natural bodybuilder I told you about yesterday is the same guy who busted the industry wide open and revealed to me the #1 muscle mistake you MUST avoid:

============================
Muscle Mistake #1:
“Train Like A Bodybuilder To Look Like A Bodybuilder”
===========================

This is the message screamed by everyone in the bodybuilding world and on the surface sounds perfectly logical. However, messages like this mislead millions of guys with irresponsible training nonsense that has infiltrated your mind.

Pro bodybuilders do workouts that could KILL A GORILLA, never mind the average guy. The number of sets and reps they do and number of times they train a week is RIDICULOUS that will just WREAK HAVOC on your body.

I remember hearing two bodybuilders “juiced up” laughing in the change room while rejoicing about their new addiction, “I love steroids. I can eat chips and Doritos and still stay shredded and get bigger!”

Sure, they were exaggerating but the truth is that ANY training program works and ANY diet works when you’re using drugs by the truck load. Steroids can make up for anything you are doing wrong.

=================================
The Truth About Pro Bodybuilders…
=================================

The Truth is that imitating the training of champion bodybuilders is one of the most COSTLY FRAUDS in the exercise world! Because the instruction from elite bodybuilders has no practical relevance for average people like you and me.

People who are without gifted genetic potential, and don’t want syringe scars in our butts or liver damage for oral steroid pills. Not to mention addiction and dependence. Not only is this training advice useless, but it will cause over-training, injuries and illness.

The magazines who share the pro bodybuilders workouts will not tell you that drugs and genetics were responsible for curing their problem of being skinny and small. They claim it’s the supplements and “better training.” Give me a break!

That’s why I wrote my book, No-Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain which can be picked up at http://www.VinceDelMonteFitness.com ............... < --- CLICK HERE

I really want you to have this book because it’s the EXACT PLAN I used since I was NEVER amongst the genetic elite and nor did I EVER use steroids during my transformation.

I am like you.

You and I need to follow a different set of rules.

I didn’t have the luxury of unlimited recovery ability nor did I have any interest in getting addicted to steroids or losing control of my training and diet by making the drugs do all the work.

You and I need to make the most out of EVERY rep and EVERY set and EVERY workout. We need to get into the gym and “spark our muscles into growth” and then get the heck out of there so we can eat and start growing.

Click here if you’re ready to experience to some SIGNIFICANT muscle growth
http://www.VinceDelMonteFitness.com ..................... <-- Click here to get SUPER muscular

Oh yeah, I promised to tell you about the argument I got into with the tough guy. Well it has to do with the same info I just shared with you.

I noticed he was following a 6-day Pro Bodybuilder workout from Flex magazine and he asked me, “What do you think of this program?”

I said, “I think it’ll work for guys on drugs and cause you to lose muscle if you’re not.”

He wasn’t really interested in my opinion. He just wanted me to validate the belief that he should be training like a bodybuilder to look like a bodybuilder.

HUGE mistake as you now know.

I had to clarify because I really do have a passion for guys who struggle building muscle,

“Dude, you don’t gain muscle mass while you’re training; you gain muscle mass while you’re home sleeping and eating. That program will put you in a state of over training from doing more than your body can handle or recover from so you’re going to look the same every time I see you!

How to Weight Train and Build Muscle Up

2009-11-26T17:21:00.000+08:00

This is article shows how we build muscle up by using weight training. It shows also some guidelines to properly do weight training.

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How to Weight Train
By Alexander Sutton

Weight training is a fun and exciting way to immensely improve your health and look in a direct way that you can literally see happening. Not that you won't feel it, though. Weight training does more than just make you look strong and tough. It also improves your ability to breathe by lowering your oxygen consumption, increases metabolism to help you drop weight, and boosting your energy so you can go about your day with enthusiasm and vigor. For this reason, loads of people weight training as part of their regular physical fitness program in conjunction with their many other routines like aerobic or sports training. This sort of program will lead to some of the best overall physical health that you can have.

Everyone wants the big muscles, but this takes a long time and should be thought of as the extra bonus from proper weight training not just simply the absolute result of the process. Indeed, having the right expectations in mind is the best way to begin training. For starters, don't expect to be lifting huge barbells in the first week even if you are already very strong. Like anything, this takes a huge amount of training to accomplish. As said above, don't expect huge muscles. Every body is different so not everyone will see massive muscle gains, though the impact of proper training will improve health regardless of how muscles grow. With these ideas in mind, you'll have a much better experience lifting.

With this in mind, create a plan and stick to it. This means doing research on the number of exercises you wish to do, which muscle groups will be targeted, and how often they can be worked. Simply working one muscle won't do. Every major muscle group should be targeted on its own for the best over all health of the body. These should also be alternated to avoid overworking a particular muscle area. A good way to do this is to create alternate exercises for different days spent in the gym. Furthermore, it's helpful to not work a muscle everyday. Instead, muscles should be given time to rest in order to properly grow, usually 48 hours.

Naturally, these muscles need fuel to grow as well. And this means eating more. Not more of anything, more healthy vitamin rich foods that will provide the necessary resources to build muscle. For both training and eating, read up as much as possible and get ready to look your best.

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Build Muscle With These 5 Simple Foods

2009-11-26T17:15:00.000+08:00

By Tom Polifka

Let me guess, you are trying to build muscle and maybe lose some weight while you're at it? Human nature tells us that people will go out of their way to find the easy answer or quick solution. My question to you...

Why buy those expensive supplements or crazy meal plans when you probably already have the food you need in your refrigerator?

This may surprise you but some of the simplest foods can offer everything you need to build muscle and get ripped abs. Here is a list of five foods you probably have in your kitchen.

Water

Surprise, the best thing you can drink or eat when trying to build muscle is water. Most people know that our bodies are made up of mostly water but did you know that if you are dehydrated you will most likely not want to work out. Since water helps transport oxygen and other nutrients to your cells it is vital to maintain hydration. There have been times when I drive to the gym and then turn around just because my body doesn't feel like working out. I usually attribute this to dehydration. You need energy to workout and water increases your energy level.

Eggs

To be more exact I mean egg whites. Medical experts show that eating an egg a day is a safe and healthy way to add protein to a diet. I use Egg Beaters because they have no fat, no cholesterol, and a good source of protein.

Peanut Butter

This could be the best food ever made, that is my opinion but it has merit. Peanut butter offers protein, vitamin E, and monounsaturated fats. Nuts have many benefits but most notable to building muscle is the source of protein they offer. If you look at almost any health related website they will give you a recipe for a protein smoothie that includes peanut butter.

Cheese

Most people I know love cheese. Cheese offers calcium for bone health and vitamin B for energy plus it helps calcium distribute through the body. You need strong bones to lift weights and gain muscle. One of the best snacks I have found is string cheese, it is quick and easy to store in any refrigerator.

Broccoli

I must be crazy to include broccoli as a food that can help get you ripped muscles right. The fact is broccoli is has been called the miracle food by many nutritional experts. Broccoli also has the most nutritional ingredients than any other vegetable. For those who don't eat dairy products broccoli has a great source of calcium. Remember calcium helps build strong bones which help support you lifting those heavy weights.

These five foods are not the most published muscle building foods but they are probably the most common and a lot cheaper than that wonder pill.

One of the most important things to remember when trying to gain muscle is keep your muscles guessing, I try to keep my readers guessing which makes them enjoy the article. For more simple answers to get fit click here.

Article Source: http://EzineArticles.com/?expert=Tom_Polifka

Looking to Try and Build Muscle Up? Try These Tips!

2009-11-26T17:14:00.000+08:00

By Joshua Killingsworth

So you, like the rest of the skinny guys in the world, want to build muscle up. This is something that just about every man goes through at some point in his life. Being in shape not only builds your confidence, but increases your health, and chances to live a long life. Who doesn't want that? Try these few tips to help you build up some quality muscle, and keep it on for the long haul.

First, begin by changing out how you are lifting weights. If you are in the mindset that you have to lift the heaviest possible set you can possible handle, for 2-3 reps, you are sadly mistaken my friend. If you want to build quality, lean muscle, that you can keep on for a lifetime, you are going to have to slow down. Drop the weight, a LOT. By this, I mean, move to a weight that BARELY wears you out on your 15th rep of the first set. This is because, by your third set, you are going to be worn, but you are going to be able to CLEANLY finish the 3rd set. This is what builds muscle, not heavy weights and bad form.

Get more sleep. If you aren't getting at least 7 hours of sleep a night, you are wasting a good day in the gym. It doesn't matter if you get your calories, vitamins, supplements, and the best workout you have ever done. If you don't sleep at night, you are destroying it. It will only be a matter of time before you feel like you have hit the "plateau", and this is a very bad feeling. You haven't really hit the plateau, you are just starving your body of the sleep it requires, and it is telling you about it. Pay attention.

When you are sleeping is when your body repairs itself from all the damage you did to your muscle tissue in the gym. Yes, lifting weights damages your muscle tissue, and when you sleep, your body automatically repairs it. Taking a protein shake right before bed will increase the amount of aminos available to be processed while you are in your slumber, and when you wake up, you won't feel sore! Keep that in mind the next time you are in the gym trying to build muscle up!

Joshua has been lifting weights for over 5 years. He too had a problem and couldn't build muscle up. He has learned through experience, and wants to help others who are looking to build quality muscle up.

Article Source: http://EzineArticles.com/?expert=Joshua_Killingsworth

Little Known Secrets to Build Muscle Up Fast - Follow These Instructions and Get a Ripped Physique

2009-11-26T17:10:00.000+08:00

By Casey Gentles

One of the objectives of working out is to build muscle up. Usually your work out is consist of squats, lifts, and pumps routines. But then, this routine must never be repeated. That is correct - don't do it again. The body will feel as well as look better if your routine will be different each time. Do exercises that will work out the different muscle groups all at once.

An excellent way to make sure that you will build muscle up right through your body is to include strength training in your day by day practice. Strength training brings together exercises for flexibility and aerobic moves. Aerobic activities like dancing, spinning, indoor cycling, and running will assist your muscles in using oxygen more efficiently and if this activity is performed regularly, your lungs and heart will gain more strength. In addition, weight lifting and Calisthenics can be mixed together to make your strength training enjoyable and varied.

A few exercises for strength training are:

1. Bench press
2. Abdominal crunches
3. Lat pull down
4. Overhead press
5. Squat
6. Bicep curl
7. Triceps pull down
8. Leg extension
9. Leg curl

If you are still learning how to lift weights, try to learn the right technique first. Begin with a bar that has no weights yet and as you progress, add weights gradually to build muscle up and strengthen your body.

Strength training not just helps you in building your muscles but it can provide you with other benefits as well, like:

• Augments muscle mass
• Lessens body fat
• Improves concentration
• Improves flexibility
• Helps in preventing some injuries
• Increases your staying power

But there are secrets to build muscle up fast that you still need to know. So don't get too comfortable just yet because you are about to be introduced to the dirty little secrets of body building you were never told. These secrets are so effective that they would get you the body you desire within a matter of a few months without any hard supplements or steroids. This is only known to a few and you are one of the lucky one's who is being introduced to this shocking secret click here- Tell me the Secret

Article Source: http://EzineArticles.com/?expert=Casey_Gentles

The Most Powerful Tool You Can Use To Build Muscle

2009-11-21T21:46:00.000+08:00

This is something I've used now and since then I've tripled my gains in one week. I gained 6.6 lbs in one week! Imagine that. This will build muscle up. London has a lot of gym. It may seem weird at first but you will definitely benefit from it.

Okay, let's dive right in...

In this first installment I'm going to focus on the muscle-building process from its most basic roots by outlining the most powerful tool that you could possibly use throughout your program.

It's such an incredibly simple concept yet I am continually amazed at how few people actually put it into practice.

What is this tool, you ask?

No, it's not the latest breakthrough energy pill.

It's not a pre-workout shake.

It isn't a pair of lifting gloves, straps or a weight-belt.

It's not a water bottle....

The absolute most important tool you could possibly bring to the gym with you is this...

*Drum Roll*

A pen and a piece of paper.

"Huh? A pen and a piece of paper? What could possibly be so important about that?"

Well, everything.

I'm not exaggerating when I say that bringing a pen and a piece of paper to the gym will separate those who make modest gains from those who make outstanding gains. The simple reason for this is that a pen and a piece of paper will allow you to keep a detailed record of each and every workout you perform.

Why is recording your workouts so critical to your success?

It's because the entire basis for building muscle is progression.

When you go to the gym, you break down your muscle fibers by stressing them with weights. This is referred to as "muscle overload". When you leave the gym, your body will use the nutrients that you consume to repair the damages that have been done.

However, as a natural evolutionary response, the muscles will be repaired larger and stronger in order to protect the body against a possible future "attack".

Therefore, in order to make continual gains in muscle size and strength, you must put 100% of your focus on improving upon your previous workouts by progressing in either:

a) The amount of weight lifted.
b) The number of reps performed.

If you are able to progress in either weight or reps from week to week, your body will be given continual incentive to grow larger and stronger. If you fail to improve, your muscle size and strength will stay the same.

Think about it, if you were squatting 200 pounds today, and were still squatting that same weight 3 months from now, do you think you would have experienced any size or strength gains in that time period?

Of course not!

Your body will only become larger and stronger when it is presented with a workload beyond that capacity.

If you want "building muscle in a nutshell", that was it.

Train for strength, and size will always follow.

I am continually baffled by the guys in the gym who come in week in and week out, aimlessly tossing the same weights around and never writing anything down. It's no surprise that their physiques always look exactly the same year round.

If you want to build muscle mass as quickly as you possibly can, always bring a pen and a piece of paper to the gym for every single workout and keep a detailed record of the exercises you performed, the weight you used and the number of reps completed.

The next time you go to the gym, sit down before your workout and review what you accomplished in the previous week. Your goal should now be to improve slightly upon those numbers by either performing an extra rep or 2 for each exercise, or by increasing the weight on the bar by 5 pounds.

If you can successfully accomplish this from week to week, you will be well on your way to success. The entire goal in the gym is to always get better.

While the specifics of building muscle are important to understand and implement (things like exercise selection, rep ranges and workout structure), the truth is that regardless of what style of training you're currently using, the ultimate deciding factor between success and failure is progression.

You can sit around all day obsessing over specific principles, but the bottom line is that if you aren't getting stronger every week, you absolutely will NOT be getting any bigger.

Examine your training approach closely.

If you haven't been paying laser-like attention to the amount of weight you've been using, the number of reps you've been performing, and then striving with every ounce of your energy to improve upon those numbers each week, you are completely ignoring the very foundation of the muscle growth process.

If you want to see the best gains in muscle mass and strength that you possibly can, a pen and a piece of paper is the most powerful tool you could possibly have in your arsenal!

Hope you enjoyed this build muscle up tips. Feel free to share or tweet this.

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How to Build Muscle: The Definitive Guide to Building Muscle

2009-11-21T18:06:00.000+08:00

The biggest mistake when building muscle is imitating Pro Bodybuilders. Most of them don’t train naturally, are genetically gifted and never started training that way. Doing their routines won’t make you build muscle fast.

The average person needs a different approach. One that builds muscle fast and prevents physical & mental overtraining from doing too much, too soon. Here’s how to build muscle: the definitive guide to building muscle.

1. Get Stronger. More strength is more muscle. Get into strength training. I recommend weight lifting because it allows you to start light and add weight endlessly. Body-weight exercises work too.

Weight Lifting. Start with an empty bar. Learn proper technique. Add weight each workout to keep pushing your body out of comfort zone.
Calisthenics . Push-ups, Pull-ups, Dips, Pistols, Reverse Crunches, etc. Switch to harder versions or add weight when they get easy.

2. Use Free Weights. You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are great for assistance exercises, but not for your main lifts. Stay away from machines.

Safe. Machines force you into fixed, unnatural movement patterns which can cause injuries. Free weights replicate natural motions.
Efficient. Free weights force you to control and balance the weight. This builds more muscle than machines, which balance the weight for you.
Functional. Strength built on machines doesn’t transfer to free weights or real life. No machine balances the weight for you in real life.
Versatile. You can do hundreds of exercises with just 1 barbell. Saves a lot of money and space, especially if you want to build a home gym.

3. Do Compound Exercises. Don’t imitate Pro Bodybuilders. Isolation exercises are ok once you’ve built base strength & muscle mass. But if you’re starting to build muscle, exercises that hit several muscles at the same time are better.

No endless Biceps Curls -> Pull-ups, Chin-ups & Barbell Rows
Also no Triceps Kickbacks -> Bench Press, Overhead Press, Dips
And definitely no Leg Extensions -> Squats & Deadlifts

4. Train Your Legs. Squats work your whole body, they’re the most important exercise. You’ll look totally different once you can Squat 1.5x your body-weight. That’s a free weight Squat with hips coming lower than knees.

All your muscles tense when doing Squats & Deadlifts. They work your body as 1 piece and let you lift heavy weights. Don’t lose time with Biceps Curls. When you can Squat & Deadlift heavy weights, you’ll have bigger arms.

5. Do Full Body Workouts. Don’t compare to Pro Bodybuilders. 3rd time so this gets into you. Body part splits with isolation exercises is fine once you’ve built a foundation. That’s once you can Squat 1.5x your body-weight.

You can’t Squat that much or never did Squats? Check StrongLifts 5×5. It takes 3×45mins/week and includes compound exercises like Squats, Deadlifts, Bench Press, Barbell Rows, Overhead Press, Pull-ups, Dips, etc.

6 Get Recovery. Pro athletes workout 5-6 times per week. But they didn’t start that way. They added workouts as they got stronger & bigger. You’ll overtrain if you jump into their routines. As a beginner you need more recovery.

Rest. Muscles grow when you rest, not when you workout. Start with 3 full body workouts per week and focus on intensity, not gym time.
Sleep. Growth hormone releases when you sleep, building muscle. Aim for 8 hours sleep. Nap post workout if your lifestyle allows.
Drink Water. Avoids dehydration and helps muscle recovery. Drink 2 cups water with each meal, and sip water during your workout.
Eat. “Eat like a horse. Sleep like a baby. Grow like a weed”. Your training is useless if you don’t eat plenty of whole foods. More below.

7. Eat Whole Foods. You’ll achieve a lower body fat, so the muscles you’ve built show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box. Eat whole foods 90% of the time.

Proteins. Meat, poultry, fish, whey, eggs, milk, …
Carbs. Brown rice, oats, whole grain pasta, quinoa, …
Veggies. Spinach, broccoli, tomato, salad, carrot, …
Fruits. Banana, orange, apple, pineapple, peers, …
Fats. Olive oil, fish oil, real butter, nuts, flax seeds, …

8. Eat More. You need food for energy and for muscle growth & recovery. More frequent meals also boosts your metabolism, helping fat loss.

Eat Breakfast. Get calories from the first hour. Read how to build the habit of eating breakfast. Try these 7 breakfast recipes.
Eat Post Workout. Get proteins & carbs post workout to help muscle recovery & replenish energy stores. Try this post workout shake.
Eat Every 3 Hours. 6 meals/day. Gives your muscles a steady intake of protein, speeds up muscle repair & recovery, boosts your metabolism.
Eat BW in lbs x 18kcal. Track your daily calorie intake using FitDay. You need at least your body-weight in lbs x 18kcal to maintain weight.

9. Gain Weight. You’ll never look muscular weighing 140lbs at 6″. No matter how much training you do. Check the guide on how to gain weight for skinny guys. Here’s the most important part.

Eat Calorie Dense Foods. 100g raw spinach is 25kcals. But 100g raw rice is 380kcals. Eat pasta, oats, olive oil, mixed nuts, etc.
Get Stronger. Increase your Squat to 1.5x your body-weight for at least 1 rep. Deadlift 2x BW for at least 1 rep. More strength is more muscle.
Drink Whole Milk. If you don’t bother gaining some fat, drink 1 gallon whole milk daily on top of your current food intake. You can gain 25lbs in 1 month if you combine this with 3 weekly Squat sessions.

10. Get Protein. Proteins have the highest thermic effect. You need 1g protein per pound of body-weight daily to build & maintain muscle. That’s 160g of daily protein if you weigh 160lbs/72kg. Eat whole proteins with each meal.

Red Meat. Ground round, steaks, deer, buffalo, …
Poultry. Chicken breast, whole chicken, turkey, duck, …
Fish. Tuna, salmon, sardines, mackerel, …
Eggs. Eat the yolk, it’s full of vitamins.
Dairy. Milk, cottage cheese, quark cheese, yogurt, whey, …

If you weigh 160lbs: 1 can of tuna at lunch, 300g quark as snack, 300g meat at dinner and 500ml milk through the day gets you 160g protein. Read also how to get your daily protein when you’re a vegeterian/vegan.

Persist. Get stronger, track progress and persist until you’ve built the muscles you want. You’ll see the biggest change in physique after following this method for 2 months. For a free muscle building guide, get StrongLifts 5×5 FREE eBook.

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