There are literally hundreds of muscle building programs available today. The internet has brought forward a plethora of good and not so good programs, guides and ebooks on bodybuilding. Whilst some are great, others are written by people who have little knowledge of muscle building in order to make a quick buck. So how do you know which ones to trust? The key is to find a quality program that has received many positive reviews,  has been around for some time, and continues to garner interest from real bodybuilders and fitness fanatics. I have found one such program that fits this criteria and it is called Turbulence Training.

Craig Ballantyne has come up with possibly the best muscle building program that I have seen in a very long time. The program focuses on three 45 minute weight workouts a week so it’s perfect for those with little time but with a great desire to burn fat and build muscle. They are intense workouts so are not for the lazy, but the results speak for themself. You have to be prepared to work hard in short bursts and you will reap the rewards. It is certainly better than spending 2 hours in the gym per day!

Some of the positive reviews that have been posted about Turbulence Training all over the internet include:

“For years, I had been doing slow, boring cardio, but the 12-Week Turbulence Training Transformation Contest was one of the best things I have ever done.”

“The single most effective fat loss training system in the world today.”

“I lost 14 pounds this month and the weight is just falling off me.”

“I have been able to lose fat and build muscle at the same time. This is something I had never been able to do before”

Turbulence training muscle building program costs only $97 and for that you get the main program as well as several bonuses including:

- The Turbulence Training 6-Month Bodyweight Manual
- The TT Bodyweight 500 Workout Challenge
- The TT for Athletes 8-Week Training Program
- The TT Ultimate Advanced Bodyweight Workout
- The TT Bodyweight 1000 Fat Burning Challenge

Considering the sheer amount of material you are receiving, this is well worth the small expense.  Click here to find out more about this fantastic muscle building program

Republished by Blog Post Promoter

So make sure that your expectations are realistic, and that you have a reasonable time frame for achieving your goals. It takes time and hard work to convert flabby, out of practice muscles into a lean, ripped physique. People who think it’s going to happen in just a matter of a few weeks, and without much effort, are kidding themselves. Anyone who doesn’t understand what it takes to build muscle mass is setting themselves up for a major disappointment. So don’t expect to see miraculous progress.

You also need to stick with your weight lifting program religiously. Skipping a day or two here or there might seem like no big deal, but it can have a huge effect on your progress. Don’t do it, unless it’s an absolute emergency. You’ve got to get in there every day and stress those muscles. Plus, if you skip one day, it will make it a lot easier to skip the next one, and another one, etc. It’s a bad habit to get into.

But many times people who are discouraged at their progress, if they’re really honest, will have to admit that they didn’t stick with the program rigorously. Don’t be one of them. When it comes to building muscle mass, have realistic expectations, and workout on schedule every time, and you’ll reduce your chances of being discouraged and quitting.

Republished by Blog Post Promoter

1. More Training
This suggestion is controversial in that some people think training less is actually beneficial, whilst others believe that the more you train, the faster your muscles will grow. I believe the latter but with conditions. You can train the same muscle everyday (you know that) but what is the point of wasting time taking complete days off when there are so many other muscles to train? Stick to training each muscle twice per week, but train other muscles whilst the previous worked ones are recovering.

2. Workout Variety
Just doing more sets or reps generally won’t make a massive difference to your gains. Because it is all about the weight you are lifting and not necessarily how many times you can lift it. Gradually increasing your weights over time is the best way to get fast muscle gain.

3. Sweet Spot
People try out different rep patterns but the key is to hit your sweet spot; usually 6 to 12 reps which will keep your muscles under enough tension each lift for them to be strained enough to grow. Adjust your weights so that you can achieve this rep amount without it being overly easy or difficult.

Now, back to that guide I mentioned earlier. It is called No Nonsense Bodybuilding and has been instrumental in my muscle gains and ongoing fitness. It shows you how to achieve fast muscle gains with just 3 hours of training per week, training each muscle twice every 5 days and how to achieve the best results in just 6 months.

Click here to read No Nonsense Bodybuilding

Republished by Blog Post Promoter

1. Workout Twice Daily
‘What?’ I hear you ask. Yes that’s right, working out twice daily can literally speed up your results. That does not mean that you work the same muscle twice per day. No way! Instead, you can work out your arms in the morning and legs in the afternoon. The next day you can focus on your back and stomach. And so on. This really speeds up the muscle building process.

2. Supplements
There are a plethora of supplements out there and most promise the world, but there are only a few that you should really take unless you want to achieve results that are out of the ordinary. Protein shakes and a creatine supplement is a good place to start if you have not tried supplements before.

3. Eat Small, Eat Often
It is not secret that bodybuilders have a massive appetite. That means you need a large healthy breakfast and then up to six small meals throughout the day – some people even have more than that.

Special note: Vegetarians
Is it possible to be a vegetarian and still gain big muscles? It certainly is! If you take a look at Youtube as well as various websites you will find many vegetarian bodybuilders – and they look no different than other bodybuilders. In fact they are probably healthier as they will not have the cholesterol and other risks associated with eating large amounts of meat and dairy products. If you are a vegetarian then you will get your protein from vegetables, nuts, seeds, legumes, beans and synthetic proteins as can be found in many delicious foods these days that you can find in your grocery stores frozen section. vegetarianism is not obstacle to fast muscle building.

These special fast muscle building tips will have you on the road to building big muscles fast. as long as you can stick to your routine and have discipline in both your workouts and your diet, you will achieve your ultimate goal.

Republished by Blog Post Promoter

But what really works?

Is there more than one routine that will give you the results you want?  Without a doubt, there are so many different ways to train that you could not possibly define the perfect muscle building workout routines. But there are certainly some practices and exercises that are better than others and that are tried and proven to work. Bodybuilding is an old sport so naturally by now people would have a good idea of what are the most effective routines and exercises.

5×5 Training
This type of training routine has gained popularity in recent times. But one reason that people overlook it is that it’s so simple. They believe that working out should be complicated! The 5×5 training method is by far one of the most effective for gaining muscle. All it involves is doing five sets of five reps for each exercise in your workout. Once you can comfortably do that, increase the weight. It is a good idea to focus on the upper body on one day and the lower body on the next day with the 5×5 routine.

Single Set and Multiple Set Routines
Single set routines involve doing one set for each exercise. Beginners usually start with this type of routine. Multiple set routines are the most common type and there can be endless variations. You can do pyramid weights or focus on doing more reps per set.

Pyramid Routines
This involves starting with a lighter weight and doing more reps, and gradually moving up to a heavier weight with less reps. The only downside is that pyramid routines involve a lot of time adjusting weights, but they can be effective. Many people combine the pyramid workout with a muscle failure ending whereby the last set using heavy weights is done until muscle exhaustion and not just stopped when a certain number of reps are lifted.

For more ideas on the best muscle building workout routines check out the excellent guide Turbulence Training here.

Republished by Blog Post Promoter

The truth about building muscle is that you have to absolutely want it. Like anything in life, if your desire is strong enough; you will succeed.

Turbulence Training provides an excellent guide for people who do best when they have a mentor or instructor, or simply for people who want great advice about bodybuilding from someone who walks the walk: not someone who is trying to milk you for every dollar you’ve got. Find out more about it here

The good thing about Turbulence Training is that it teaches you how to gain muscle and lose fat WITHOUT doing cardio work.

Without a doubt, cardio is the most dreaded type of exercise for 95% of bodybuilders or even for most people who go to the gym. Treadmills can make you shudder and there’s no doubt you’d rather hit the weights instead. So why do so many bodybuilders still succumb to the myth that they have to do cardio 5, 6 7 days per week in order to burn fat? Because it’s just that: a myth that has not been dispelled. Thankfully Turbulence Training reveals why this routine is simply a waste of time. Get all the information from the official website here

Turbulence Training is without a doubt its one of the leading bodybuilding guides that you will find. You’ll learn how to lose a lot of fat (they quote one pound per week which is very reasonable). At the same time you’ll also be putting on muscle, and maintaining any muscle that you have.  Why not visit the website here and see how this program can help you with building muscle?

Republished by Blog Post Promoter

No Nonsense Bodybuilding (click here for website) is the guide to read if you want to learn the ins and outs of building muscle. It is written by someone who has walked the walk and holds nothing back.

If you are not making consistent gains then there are reasons for that. Many bodybuilders see great gains in the first few months of their routine, but it generally drops off after that. This is totally normal and many people accept it as normal and fail to act on this problem. But there are ways to stop the problem of inconsistent gains and it is revealed in No Nonsense Bodybuilding (here).

beginner, intermediate and advanced bodybuilders can always benefit from learning something new and No Nonsense bodybuilding certainly provides enough information to quench any thirst that you have about building muscle; regardless of your level.

So what are the main tips on bodybuilding that you should adhere to?

- Eating Properly
This is a big one and one that is often glossed over. But you need to find out exactly what to eat and importantly, what not to eat (something that is often skipped!). Eating too many calories will make you fat, but not enough means you lack the potential for gains. You have to find the perfect balance for your body but of course, your needs will change as your body evolves.
No Nonsense Bodybuilding goes into great detail about diet and learning exactly how to eat for muscle gains.

- Avoid Gym Mistakes
Most people are making too many workout mistakes. Most of the time you wont even know you are making mistakes; the symptom is that your gains will plateau or even decrease. No Nonsense Bodybuilding tells you how to avoid the 20 common mistakes that people make in the gym. He calls them ‘suicide training techniques’ and I couldn’t agree more. These things can make or break your gains.

These are just some tips on bodybuilding that are not often talked about but are highly important. No Nonsense Bodybuilding is the most in depth guide to learning all about bodybuilding and everything associated with it. Visit the official wesite here for more information

Republished by Blog Post Promoter

There are two sides to the equation and if either side is missing or compromised, you will not gain muscle mass quickly. There is little point working out to the point of exhaustion if your diet is all wrong; you are simply wasting your time and energy, and may in fact end up going backwards as your fat levels rise.

Have you been bodybuilding for a while but have recently stopped seeing gains? If so, you need to change your workout routine.

Over time your body becomes accustomed to your regular workouts and the weights that you life. You must be constantly pushing your body to new levels if you are to increase your muscle. Fast muscle growth will result from a workout routine that is constantly changing and keeping your body ‘on its toes’.

One way that works for gaining muscle mass quickly if your gains have recently levelled out is to use a different rep range. Instead of your usual (for example) 8 reps per set, attempt a lower rep range or a higher range.

A low range would be 4 reps (but you’d have to be using pretty heavy weights to benefit from this). Alternatively doing sets with reps up to 15 or even more occasionally can really confuse your muscles and have them working in ways they aren’t used to: that is the ultimate way to work your muscles to their furthest extent.

Slowing down your lifting can also bring about quicker gains, particularly if you have been weight lifting for some time. Many people have a tendency to rush their lifts, but slowing down means your muscles are bearing the load for longer – resulting in exhausted muscles and extra gains.

For more in depth tips and strategies for gaining muscle mass quickly, download No Nonsense Bodybuilding; the guide that helps you build rock hard muscle in less than 6 months.

Republished by Blog Post Promoter

The food you eat can make or break your success as a bodybuilder. It doesn’t how many hours you spend in the gym or how hard you work, if your diet is wrong you are not going to reach your goals.

A diet of junk foods and fatty foods will leave you feeling tired and lethargic, won’t contribute to muscle gain and will greatly hamper your performance in the gym. You will simply find it difficult to lift weights that you should easily be able to lift. In addition to that, your mental clarity will be harmed and you will feel lethargic all over.

Avoid letting diet spoil your hard gym work by eating the right foods.

What are the right muscle building foods?
Opinions vary about what the ‘perfect’ bodybuilding diet is and everybody will have different needs. Your rewired calorie intake will vary drastically from other people so always experiment to find what works for you.

One thing that everyone agrees on is that eating many types of vegetables every single day will benefit you considerably. Dark green vegetables are highly nutritious and contain so many vitamins that are required for gaining muscle.

In addition to veggies, include fruit, nuts, seeds, beans and other sources of non-meat protein in your diet – if you do eat meat, limit it to 3 times per week to avoid any related problems that can occur from excessive meat intake.

You are probably well aware that protein is touted as the holy grail for bodybuilders, and rightly so. But you can’t live well on protein only. Certainly a diet heavy in red meat and fish on a daily basis will cause more harm than good. You must balance your diet to include all types of good foods.

No Nonsense Bodybuilding takes you by the hand to show you how to eat properly for muscle building. You will find out which exact foods contribute to rock hard muscles and what foods you have to avoid at all costs if you are at all serious about making the most of your workouts and reaching your goals faster. Get more information on No Nonsense Bodybuilding here.

Republished by Blog Post Promoter

Here are the different types of body building products that you will come across as far as supplements are concerned.

Creatine
This is the most commonly used bodybuilding supplement. It naturally exists in food but a supplement will provide more of it in a more concentrated form. Even the most mild of bodybuilders use creatine as a standalone product. Different brands will contain different strengths and quality of creatine and it also comes in several forms such as powder and liquid.

Protein
This is a broad category of products that includes protein bars, powder and liquid drinks. They can come in various tasty flavors and are generally used right after a workout.

Anti-Estrogen
Estrogen is the nemesis of male bodybuilders. Use these products with caution, but once you work out the correct dosage for you, you’ll notice a difference.

Glutamine
Glutamine increases your natural growth hormone and assists in workout recovery.

Amino Acids
These are protein building blocks so are a basic necessity for muscle building. There are many amino acid based products available, always choose a reputable brand.

Natural Testosterone Boosters
These products do not contain pro-hormones and are legal. Various products in this category include Tribulus, ZMA and others. Expect much better gains when you start taking any one of these, but don’t over do it.

Bodybuilding supplement products are everywhere. They are easy to access, particularly online where you can often buy at much cheaper prices compared with buying at a local health and fitness store. Buying in bulk will also save you a considerable amount of money, so consider this if you plan to continue your bodybuilding for some time as you will save quite a bit of cash in the long term.

Republished by Blog Post Promoter

Don’t think that this means you cannot take any body building supplements at all, because you can, there are many on the market that are natural products. All it means is that you stay away from the man made steroids and hormones that are used by many bodybuilders to help in muscle building.

You can find competitions that are geared towards natural body builders who have used natural muscle building – these competitions will generally test all competitors to check for illegal substances, if they are found, you are banned, simple as that.

Although the man made products can help to build muscle quickly, they can also have some nasty side effects. Natural muscle building is all about maximising your nutritional input, and staying as health as possible while you are gaining your muscles.

If you decide to go down the natural muscle building route you need to be able to make the most of your workout sessions. This means you need to have the correct amount of vitamins and nutrients, so you will have to eat properly and take a multi-vitamin so that the muscle building proteins will get sent to the proper parts of your body.

It is also important in natural body building to keep a positive attitude when you are working out. Natural supplements are helpful if you want toned, fit muscles. So long as these contain natural ingredients like glutamine and creatine they will be fine – all they will do is to increase the substances that are naturally in your body anyway. Natural Muscle Building Supplements

Republished by Blog Post Promoter

Muscle gives you strength and energy. Fat makes you, lethargic, unenergetic and inflexible. It also looks horrible.

But don’t be mistaken: many people who build big muscle are not considered by purists to be ‘fit’. People have different definitions of fitness.

For some, it’s about being able to run a marathon. For others, it’s about how you look. On looks alone, bodybuilders are certainly fit. They are toned, muscular and have very little body fat.

But can bodybuilders run a marathon? Well, it depends how big they are and how much cardio training they do. Huge bodybuilders are unlikely to be very flexible and probably don’t enjoy running all that much. With that said, I hate to stereotype and there are certainly big guys who can run quite well.

If you want a balance between muscle and fitness you need to train both cardio and resistance workouts. The cardio will help you to retain flexibility that is vital when you are doing cardio work. The cardio workouts aid your heart and lungs and help to keep your health in check. Anyone who has toned muscles and can also run for at least 20 minutes without stopping is very fit.

But you need to lose fat before you can be considered to be really fit. Everyone has some fat on them; you need it and its normal. But excessive fat will just hamper your fitness and your weight lifting.

It’s sometimes hard to find the balance between losing fat and gaining muscle. Trying to lose fat without losing muscle is difficult at best. You certainly don’t want to be losing that muscle that you have worked so hard to attain.

The answer lies in the excellent Turbulence Training guide. The author is a strength training and fitness expert and the guide focuses on how to lose fat and gain muscle. But the catch is that he does it without cardio. How? You’ll have to read Turbulence Training to find out. Click here for full details

Republished by Blog Post Promoter

Biceps Brachii
Brachialis
Pronator TeresThe Biceps Brachii is the main muscle that you will have a desire to grow, but you should not abandon the other 2 smaller muscles: The Brachialis located on the outer elbow and the Pronator Teres which runs from the forearm to the elbow. Big biceps are without a doubt the desire of most people who start to lift weights. Having well toned and protruding bicep muscles gives you that muscle man look, particularly when you flex your arms. Training all the biceps muscles is an absolute must and should form a major part of your weight training routine on a weekly basis.

There are some biceps exercises which are particularly useful and more effective than others, and these will be briefly mentioned in this article.

Some of the very best biceps exercises are:

Standing barbell curl
One-arm preacher curl
Incline dumbbell curl
Hammer curl

Isolation exercises can also be incorporated (cables, machines) can also be useful as a toning and definition mechanism, but free weights should be focused on the build the bicep muscles. Once you have the muscle there as a foundation you can start looking at isolation exercises.

Bar curls and preacher curls are undoubtedly 2 of the most popular biceps exercises. They don’t work any other muscles besides the biceps. Curls can be performed in various ways such as standing, resting one arm on the inner thigh and seated with dumbbells. But the best biceps exercise of all time has to be the standing barbell curl as it allows total flexion of the elbow which is the major role of the biceps.

The biceps are highly visible and are the first muscle that people will look at when asking you to flex; so make sure you pay them due attention in the gym.

If you want to learn more about bodybuilding and how to get huge without steroids, without expensive supplements, without conflicting advice and without spending hundreds of hours in the gym every month, take a look at a guide called No Nonsense bodybuilding. The title says it all: it is straight to the point, sold information about how to put on muscle in just a few months by utilizing the very best workouts and training procedures. More information can be found here

Republished by Blog Post Promoter

There are two basic approaches to designing a weight lifting workout schedule, and whichever one works best for you is the one you should start with. As noted above, you can always make changes or adaptations down the road. The first approach is to workout your entire body in each session, and take a day off between sessions to give your muscles time to repair themselves and grow, which is actually how you build muscles. It’s not the weight lifting workout itself that actually makes the muscle bigger. It’s just a trigger for the rest and repair process that actually enlarges your muscles.

The other basic approach to creating a weight lifting workout routine is create one where you hit the gym and work out every day (or at least 5 or 6 days a week), but you only work one or two major major muscle groups per day. This is the type of routine that many of the top professional body builders use. Is it the one that you should use? That’s up to you. What’s important is to have workout routine that fits your schedule and life, and which you enjoy doing enough to stick with it. So choose whichever plan works best for you and don’t let anyone tell you you’re doing it wrong because the pros do it differently.

Republished by Blog Post Promoter

A good body building program will use a good variety of exercises that are designed to work particular parts of your body. You need to work every single muscle within your body, so you will need to devise a variety of exercises to achieve this.

You will find that your muscles will grow when you are able to provide just the right amount of resistance to the weights you are asking them to lift. You also need to ensure that you have good nutrition as this is an important part in your body building program. This will mean plenty of protein and lots of carbohydrates, with fats (unsaturated only) in moderation.

Your body building program will also have some rest days built into it, as you need to give your muscles time to recover and to grow – this will only happen when you are at rest. Make sure you get enough sleep, a minimum of 8 hours is recommended for your body building program to work properly.

The benefit of a good body building program is that you will have nice toned muscles, and you will also become more toned and fit.

Republished by Blog Post Promoter