How to gain muscle mass

2012-12-08T01:58:00.003-08:00

Amazing Proportions

2012-11-30T05:57:00.000-08:00

Eat Healthy doesn't means eat much

Healthy foods are those that supply vitamins, minerals, fiber, protein and essential omega-3 fatty-acids, as well as energy in the form of calories. Unhealthy foods, which can safely be eliminated from the diet are those that offer only nutrient-empty calories. These include sources of saturated fat, trans fats, sugar, and processed carbohydrates such as white flour and white rice. If you want to live at a healthy weight and decrease your risk of developing diseases, choose healthy foods and eat them in portions that will optimize health

Step 1

Plan your meals and shop with intentionality. Food has several roles: It satisfies hunger, provides nutrients and offers an experience of taste, scent, sight and texture. To eat with intentionality, plan your meals before you grocery shop. Once at the store, shop for items on the perimeter where vegetables, fruits and the fish shop can be found. In accord with the recommendations of the National Institutes of Health's heart-healthy DASH diet, buy 4 to 5 daily servings of fresh vegetables, 4 to 5 servings of whole fruits, at least 1 oz. of walnuts or almonds, and 1 to 2 servings of a cultured dairy product such as yogurt for each person. Allocate enough money for 3 or more servings of a cold water fish each week, as well as eggs and lean poultry. Then make some meat-free meals out of beans, whole grains and lentils to help stretch your budget.

Step 2

Eat as if you are training to become a vegetarian. Let vegetables fill at least half of your lunch and dinner plates and also prepare a side salad plate for each of these meals. Prepare salads with nutrient-dense greens such as arugula and spinach rather than iceberg lettuce, stick with olive oil-based salad dressings and add at least one other ingredient such as broccoli or walnuts.

Step 3

Start your day with breakfast. Eating a protein-rich breakfast -- rather than one filled with simple carbohydrates like juice, a breakfast roll or sugared cereal -- will provide your body with lasting energy until lunch. Eggs meet this criteria but so do other options such as lox rolled into lettuce leaves, or leftover grilled chicken; on extremely busy mornings, a yogurt and a handful of almonds will suffice.

Step 4

Drink water, especially if you are trying to lose weight. If you normally drink three 8-oz. glasses or 12-oz. cans of juice, soda or a sports drink each day, switching to water or unsweetened tea will allow you to save 250 or more calories a day, resulting in weight loss of slightly more than 1 lb. every two weeks, according to the Nutrient Database published by the U.S. Department of Agriculture.

2012-10-28T10:44:00.003-07:00

Look how good she looks it's all because she combines
good genetics with hard workout!!!!

What you wait this is an awesome motivation to work!!

2012-10-03T13:15:00.001-07:00

Real Heroes

2012-10-03T11:51:00.002-07:00

Abdominals

Abdominals are working for everyone, regardless of gender or concepts vis-a-vis the practice of bodybuilding. This is because strong abs is synonymous with an enviable figure and a well-defined area median body.

Abdominal muscle development area is also the important role of the eventuaele keep you injury which might occur in the lower spine.

Basic movement, specific exercises for abdominal muscles is all trunk flexion median region.

Exercises and methods for a enviable abdomen are more effective but for some others more putin.O diet has enormous importance, especially body type and metabolism, you need to titnut account several factors for effective and meet course goals

Best Exercises for ABS are:
Level 1

Level 2

Dont forget that if u have Belly fat u can train your ABS to death and u will never see results

2012-10-01T10:57:00.000-07:00

High Intensity Shoulders Workout

Main Goal: Build Muscle

Workout Type: Single Muscle Group

Training Level: Intermediate

Days Per Week: 1

Equipment Required: Barbell, Cables, Dumbbells

Target Gender: Male & Female

Workout Description

The high intensity shoulder blaster workout can be used for a 4 to 6 week cycle, or as a rut buster when you simply want to try something different. This routine is relatively brief (30 minutes), and can also be used on days in which you have a limited amount of time to workout.

In total, you will be performing 16 sets using 4 exercises - 2 compound movements and 2 isolation movements. Compound lifts will utilize strength and rest-pause training, and isolation lifts will focus on slower reps and the "mind-muscle" connection.

Compound Exercises. For the two compound lifts in this workout, pick a weight that allows you to knock out 8 to 12 reps before reaching failure. Start by performing an all-out set, stopping about one rep shy of failure. Rack the weight and rest exactly 45 seconds. Perform another set, again stopping one rep shy of failure.

Continue this pattern until you complete 5 total sets. Focus on brute strength, and getting the weight up with good form at all costs. These sets are all about man vs. mountain! You may be able to complete only a rep or two on the last several sets. Don't worry about this low volume. You are destroying your shoulders with limited rest and heavy weight, and are after cumulative muscle stress and fatigue.

The best shoulder compound movements are the military press, seated dumbbell press, upright rows, and appropriate variations.

Isolation Movements. For the two isolation lifts, concentrate on feeling the shoulder muscles work. Perform each rep with a 4 second concentric motion, and a 4 to 6 second eccentric (negative) motion. Squeeze each contraction and make your delts work! Rest about 2 minutes between each set. Perform about 6 to 8 reps for isolation movements, and no more then 10 reps per set.

The best shoulder isolation movements are lateral raises, front laterals, or cable laterals. It doesn't matter which exercises you use. Pick 2 isolation movements you enjoy, and hammer your shoulders!

High Intensity Shoulder Blaster

Shoulders

Exercise Sets Reps

Military Press 5 Rest-pause 45 Seconds

Front Laterals 2-3 Slow 4-6 Cadence

Seated Dumbbell Press 5 Rest-pause 45 Seconds

Cable Side Laterals 2-3 Slow 4-6 Cadence

2012-09-30T12:09:00.000-07:00

Andrei Malanichev and Mikhail Koklyeav

2012-09-30T11:40:00.002-07:00

Triceps Workout Exercises

Training for triceps offers some specific exercises and muscle groups needed to define this. The good thing is that many exercises for chest and shoulders triceps require intensive, so it works indirectly in most of your workouts. The bad part is that in this way can easily get to overtraining if you insist, in the same workout, triceps directly and indirectly.

1. Triceps bench press
This exercise works "moat" pecs, anterior deltoid and triceps in particular.
The more narrow outlet is even more triceps ask the detriment of other groups mentioned above. Outlet is the best palms at a distance of 15-20 centimeters.
The exercise is conducted similar to pushing the chest in bed, with the difference that this time will slip your arms at your sides during exercise.
Bar is pushed from the chest to the top position where the elbows are extended, then slowly descends until it reaches your chest.
This exercise can be performed and sloping banks or declined.
Breathing: Inhale on the way down the bar to the chest and out the back.

2.Triceps pressdown
One of the best isolation exercises, requiring complete triceps.
Stand with your feet shoulder-width apart, using a socket pronated (palms down), with a distance of 10-15 cm between hands.
Deal seemed upper arms at your sides, bend it at the elbow and just using a semicircular motion, triceps flex until lower position where the arms are stretched and the bar reaches the thighs.
Tighten triceps to hold this position for a few seconds, then return slowly to the starting position.
Repeat're focusing on the correctness of execution.
Breathing: Inhale on the way down the bar and out the back.

Note: This exercise can be performed with one arm

3. French Press
Use a medium weight dumbbell applying a narrow outlet.
To stabilize yourself during the execution of the exercise, sit in bed with her legs apart the sides of the bank work.
Keep arms extended overhead, their top remaining immobile during the year.
Bend arms at the elbow, allowing dumbbell to descend into a semicircular arc to the forehead
Using triceps contraction reverses the direction of motion of the bar to the starting position and arms get stretched.
Breathing: Inhale while headed down to the bar and out along that stretch arms.

Attention! This exercise experience a multitude of variations: you can try plugs with a different distance between your palms, a plug in supination (palms up) or using an inclined or declined banks.

4. One arm dumbbell extensions
Stand or sit upright with a dumbbell overhead, arms stretched, socket so that the palm to be oriented outwards and dumbbell parallel to the ground.
Dumbbell behind your head slowly descends until it reaches the throat, but your upper arm against your ear (or as close) and fixed throughout the year. (Bending arm movement will be made at the elbow)
Lower position (dumbbell should be perpendicular to the ground) maintains contraction then raise your arm up contracting the triceps.
Superior position where the arm is fully stretched, wait a second then resumes movement.
Breathing: Expires downhill and inspire to higher position.
Attention! This exercise can be done using two hands if you opt for a heavy dumbbell, it is essential that the movement is executed but very slowly.

5. Extensions with dumbbell stand
Fundamental exercise for triceps, can be performed with two dumbbells.
Grab bar (moderate weight) using a socket close hands.
Stand with your feet shoulder-width apart, stretch your arms overhead, holding the bar with your palms facing out.
Hold arms during movement, the top of which is fixed a both sides of the head.
Hands down the bar by flexing the elbow until the dumbbell reaches the neck, the arms are bent position fully.
Without moving the lower body position using only triceps strength, raise the bar back in the starting position, then repeat on schedule.
Breathing: Inhale and exhale superior position in the lower

2012-09-30T05:46:00.003-07:00

High Intensity Training increase protein synthesis

Latest research on muscle protein synthesis and lifting weights show that stimulation of protein synthesis increases when training is done with a weight of 60% of the maximum weight that can run only one repetition (1RM).

The studies were carried out with two different workouts namely, training volume that was done with a weight of 60% (1RM), where he recorded the largest increase in protein synthesis and training intensity, performed with a weight of 75% - 90% of 1RM not recorded any further increase of protein synthesis. This means that the maximum muscle protein synthesis is obtained during training volume and not during high intensity workouts.

According to other studies demonstrated that adding muscle mass can be achieved by conducting training volume, arguing that small weight training may be more beneficial than large weights.

Canadian researchers analyzed the impact of two different loads together with different volume to observe the effects on muscle genes, levels of anabolic and muscle protein synthesis. Experiment subjects were divided into two groups, each performing different exercises with weights. The first group performed exercises with a weight of 90% of 1RM and the second group was trained with a weight of 30% of 1RM, both groups performing exercises to exhaustion. Training load and volume were identical for both groups, being made only in different ways. For example, when performing an exercise with a weight of 100 kg, two reps, or 20 kg 10 reps, the charge will be the same. Training was divided into four sets with a break of 3 minutes each.

The results show that 90% of 1RM protocol to exhaustion, has seen an increase in muscle protein synthesis over a period of 4 hours and 30% of 1RM protocol to exhaustion induced increase in muscle protein synthesis over a period of 24 hours. Muscle hypertrophy genes also tend to have a higher after training conducted with a protocol of 30% of 1RM to exhaustion.

Older men react at high volume

Determine yourself

To determine the best variable muscle growth, and made a number of studies that show what type of training helps most to maintain and develop muscle mass when they get older. Researchers have shown that exercise performed with high volume resistance showed a significant increase in skeletal muscle mass.

They made comparisons between a group of young men and one older men, it was demonstrated that both groups had an increase in muscle mass in older men but there was a weaker reaction anabolic hormones and muscle hypertrophy. Therefore with age requires increasing the volume of resistance training to compensate for the reaction anabolic hormones and muscle hypertrophy. It is also important that training programs be composed of high volume workouts, performed alternating high intensity workouts for muscle stimulation

2012-09-27T03:27:00.003-07:00

Jogging

To run is a must. Or so say experts. Studies show that running outdoors consume more calories than fitness exercises.

In addition, our doctors recommend that to have a good metabolism, to run at least twice a week outdoors. Whether you go to the edge of a forest or a city park, it is important to maintain a "clean" constant jogging.

No need to exaggerate, but only to run slowly, continuously and constantly. And do not forget to breathe! The fresh air, the green space where you choose jogging will entertain and make you healthier.

Running regulates all metabolic functions and maintains the pancreas in a good condition. Thus, no longer installed weight and no metabolic diseases. It also stimulates the cardiovascular system, ie tone muscle and reduce blood lipid levels.

However, do not think that just because you run occasionally will keep you healthy and perfect shape. Supports all with a healthy diet, low in fat and carbohydrates.

When run, it's very possible that at some point you feel like you have no air. This is because, in the effort, your body needs more oxygen. Simultaneously, the lungs make more effort to process oxygen in the air. What can you do?

Well, while running, when you inhale during two steps and out the next two. Thus, you will not feel the sensation of suffocation. So your body will get used to this effort, just do not quit. Indeed, running outdoors makes you such sanatos.Exercitiile (cardio) training should be combined with fitness / bodybuilding.

Pay attention

2012-09-26T14:54:00.004-07:00

Nutred Mass Gainer 14 (6kg)
Carbohydrate complex with 14 % of proteins for starting quality recovery and muscle growth support. It is made from selected protein sources that suitable complement the full value carbohydrate complex. Carbohydrate complex is made up from several types of carbohydrates namely maltodextrin, glucose and fructose. Carbohydrates in combination with proteins are necessary after the workout for starting quality recovery and for turning over of the organism into the anabolic (muscle-building)drive. Large pack (6 kg) find in practical large box (not in the bag).

Intended for: sportsmen that strive for muscle mass growth and recovery support.

enriched with vitamins (C, B3, E, B5, B6, B2, B1, B12, biotin, folic acid)

quality source of carbohydrates

complex for the protection and muscle mass recovery

Recommended dosage: one serving = 40 g. Consume shortly (10-20 min.) after workout. For more intensive recovery or after exhausting workout is recommended to consume a second serving after 45 minutes. Use maximally 2 times per day with regard to the composition of the diet.

Packaging: 1000 g, 2250 g, 6000 g

Flavors: banana, chocolate+ cocoa, strawberry, apricot, vanilla

Intended for special nutrition. Not intended for children, pregnant and lactating women. Keep out of reach of children! It does not contain substances of doping character. Store in a dry place below 30 ° C away from direct sunlight. Do not freeze. The manufacturer is not liable for any damages caused by improper use or storage. Allergens: lactose, soy.
Ingredients Dosage 100 g dosage– 40 g

Energetic value 1624 kJ/383 kcal 650 kJ/153 kcal

Proteins 14,2 g 5,7 g

Carbohydrates 72,8 g 29,1 g

Sugars 25,4 g 10,2 g

Fats 3,7 g 1,5 g

Saturated acids 0,3 g 0,1 g

Fiber 0,9 g 0,4 g

Sodium 0,1 g 0,05 g

Inuline 1000 mg 400 mg

2012-09-26T13:35:00.002-07:00

Healthy food the way to a healthy body

Protein

Protein helps to build and maintain muscle. Protein is made up of 20 amino acids, nine of which are essential and that your body must derived from food. You need these essential amino acids to build muscle; you'll find them in foods such as meat, chicken, turkey, duck, fish, whole eggs and dairy products. Non-animal protein sources include beans, nuts, almond milk, lentils and legumes.

Fats

Saturated fats from meat, whole eggs and dairy products help in the production of hormones such as muscle-building testosterone. Coconut oil provides medium-chain triglycerides, which are metabolized in the body as energy for your muscle-building workouts, bodybuilder Ivan Blazquez writes for the Bodybuilding website. Omega-3 essential fatty acids, meanwhile, found in eggs, fish such as mackerel, tuna and salmon, hemp seed oil and flaxseed oil, help control levels of bad cholesterol and are necessary for growth and development , the University of Maryland Medical Center explains.

Carbohydrates

Complex carbohydrates such as oats, whole-grain bread, pasta, yams, sweet potatoes, quinoa and brown rice provide slowly released energy to power your muscle-building workouts. Avoid simple and refined carbohydrates such as white rice and white flour products. These are rapidly assimilated and cause a sugar and insulin spike, which makes you gain fat.

Fruits and Vegetables

Fruits and vegetables contain vitamins and minerals which play important roles in maintaining your health. They are high in antioxidants, which scavenge free radicals released during your intense muscle-building workouts, thus ensuring quicker recovery and enhanced ability to gain muscle. Fruits and vegetables also contain fiber, which helps digestion and elimination of waste products.

2012-09-26T04:22:00.003-07:00

Awesome Motivation

2012-09-26T03:58:00.002-07:00

Big biceps

Not infrequently poorly designed training program can spoil in just 6 weeks a job for months. Following biceps but this program will be a pleasant surprise to see how your biceps will grow in just six weeks, more than you ever thought possible in so short a period of time. But do not think it will be easy. You will have to follow exactly the workout and be aware of the importance of nutrition, nutritional supplements and rest.

Structure of the program will focus on two parts: one of them will aim to build volume and muscle mass, and the other highlighting and contouring (to the extent that the genetic and help) the biceps peak. It is imperative not to deviate from the prescribed program. Think about that when it comes to biceps less is better. If you do not # 5 sets of 5 exercises each unless you want to get to overtraining.

Great Arnold Schwarzenegger was of the opinion that it is not good to change a program that gives good results.

Training no. 1 (week 1)

- Curl the bar up 4x8 (use 80% of maximum weight);

- Curl the dumbbells alternately from sitting on the bench 3x10 (use 75% of maximum weight).

Make this program earlier this week. Train your biceps in this training only. Breaks between sets have duration of one minute.

Training no. 2

- Curl concentrated with dumbbells 4x12 (use 50% of maximum weight);

- Curl up with the handle of the pulley, alternatively 5x15 (use 45% of maximum weight).

This training will be on Friday, after training back. Make sure you have at least two days of rest between workouts.

Week 2 (repeat week 1)

(Week 3)

Training no. 1

- EZ Curl bar standing with 4x10 (80% of maximum weight);

- Alternative Curls with dumbbells 2x15 (80% of maximum weight);

- Hammer Curls with dumbbells, alternatively 2x max (70% of maximum weight).

At this training you will increase the number of reps and weights used. Breaks between sets will last between 1-2 minutes. As in the previous case, make the program earlier this week and work out just biceps

Training # 2

- Scott Curl bank 4x max (using 50% of maximum weight);

- Curl up with the handle of the pulley, alternatively 3x max (50% of maximum weight);

- Curl up with the handle of the pulley, alternatively 3x max (50% of maximum weight).

Make sure you have someone that will help the bank flexion Scott. This program will be made after training back.

(Week 4)

Training no. 1 (repeat week 3);

Training no. 2 (repeat week 3).

(Week 5)

Training no. 1

- Curl up with straight bar of 2x8 (90% of maximum weight);

- EZ Curl bar standing with 2x10 (80% of maximum weight);

- Hammer Curl the dumbbells alternately 2x12 (70% of maximum weight).

Use weights as large as possible but keep the correct form of execution. If necessary you can do 1-2 reps forced. This workout will contain only biceps and will be conducted no earlier this week. 5.

Training no. 2

- Concentrated Curls 4x20 rep (choose a weight that last movements are very difficult to fill);

- Curl your legs handle on pulleys, alternatively 4x25/20/15/10 rep. (make one descending series down to 50% of maximum weight).

(Week 6)

- Curl the bar up 3x10 (90% of maximum weight);

- Alternative Curls with dumbbells 3x15, 12.10 (includes one descending series, down to 50% by weight maximum);

- Curl concentrated dumbbell 1x max (40% of maximum weight up to exhaustion).

This exercise is repeated twice in week 6, not including other muscle groups. No workouts. 1 of all weeks will be designed to increase muscle mass without sacrificing correct form of execution in favor greutatilorAntrenamentele no. 2 are designed reliefarii and emphasis of the biceps peak shape, recommend hardbody.

At all exercises work to exhaustion, with maximum nutrition and supplements concentrare.Deoarece protein is half of success, add 30% total protein eaten daily and 5g creatine before and after workout, mixed with your arms at 50g dextroza.Masurati beginning and end of the six weeks of training and you will be surprised how much you've grown. Success!

2012-09-25T21:32:00.002-07:00

Importance of Water

Proteins, amino acids, carbohydrates, food supplements, etc.. All are essential to a serious bodybuilder. But drinking enough water? Many do not give the necessary importance to this fact and wrong! Ordinary water is much larger roles reasons that you imagined.
Water features:
- Transport of nutrients in the body (proteins, carbohydrates, minerals, vitamins);
- Eliminate toxins;
- Maintain molecular structures (proteins, glycogen, etc.).
- Participate in chemical reactions in the body;
- Acts as a solvent for most nutrients;
- Helps regulate body temperature;
- Keep the blood;
Hydration and rehydration
Dehydration occurs when water removal is higher than water intake of the body. Signs of dehydration include dry skin, increased heart rate, low blood pressure, weakness. Even mild dehydration can mean a significant decrease in muscle contraction training.

Water sources:

- Water - 100%

- Fruit and vegetables - 90-99%

- Juices - 80-89%

- Milk - 87-88%

- Pasta, meat - 10-60%

2012-09-25T12:56:00.003-07:00

Proprieties
Dietary Supplement. Gourmet Vanilla. Huge 12 Pounder. 1‚280 Calories; 50g Protein; Awesome Value. Now with Zytrix-Advanced Digestive Enzyme Matrix. Dymatize Super Mass Gainer is a highly concentrated formula. Our glutamine rich protein provides you with the necessary Proprietary Amino Acid Blend to help with rapid recovery and maximum growth. Our comprehensive blend utilizes Zytrix technology. A digestive enzyme formula that will allow you to take in maximum calories and maximum protein while avoiding digestive distress.

Ingredients
Dymatize Complex Carbohydrate Blend (Made up of the Highest Quality Corn Dextrins Available from Maltodextrin Providing Ultra High Levels of 100% Pure Long Chain Glucose Polymers)‚ Dymatize Sustained Protein Blend (Whey Protein Isolate‚ Whey Protein Concentrate‚ Calcium Caseinate‚ Egg Albumen)‚ Dymatize Simple Carbohydrate Blend‚ Dymatize Super Mega Gainer Vitamin and Mineral‚ and Fatty Acid Blend (Vitamin A Palmitate‚ Calcium Pantothenate‚ Vitamin D3‚ Ascorbic Acid‚ D-Alpha Tocopheryl Acetate‚ Soy Lecithin‚ Medium Chain Triglycerides‚ Sodium Chloride‚ Potassium Chloride‚ Niacinamide‚ Zinc Oxide‚ Pyridoxine Hydrochloride‚ Thiamine Hydrochloride‚ Riboflavin‚ Folic Acid‚ Biotin‚ Potassium Iodide‚ Beta Carotene‚ Brewer's Yeast‚ GTF Chromium Yeast‚ Spirullina‚ Cyanocobalamin)‚ Natural and Artificial Flavors. Contains Milk‚ Egg‚ and Soy.

2012-09-25T12:44:00.001-07:00

One of the greatest Bodybuilders ever ^.^

2012-09-25T12:16:00.001-07:00

10 Tips to gain weight fast

1) Use free weights for all heavy sets

Your chest might feel really pumped when using the Smith machine, but when you want to add real mass, use dumbbells instead. Dumbbells will make your ancillary muscles work as well and they will build compound mass. The greater range of motion (possible with the dumbbells) simply increases the number of muscles used in the training, therefore results are better.

2) Utilize compound movements

Remember you want to increase the size of every muscle fiber in your body so that your total body mass to increases. Most trainers believe that only good form will achieve muscle separation. But take Chris Cormier's advice and allow your muscles to grow. That will give them more space for separation.

3) Find areas of improvement

Assess your physique to determine which muscle groups need to be brought up in size, then go to the gym with that in mind, concentrating on working those areas first. People always have some "better" parts of the body, so focus on less developed muscles.

4) Experiment to find your best mass building exercises

With experience, you will learn to find exercises that work best on your muscles. Therefore, if you want to build mass, try different exercises and see which ones pump you up best. Once again, emphasize movements with dumbbells and free weights since they are the best for building mass.

5) Avoid injury

The combination of an intense workout and heavy weights will increase the risk of injuries. Many bodybuilding careers ended because of torn pecs, slipped discs or strained erectors. Simply be careful and be sure to warm-up, gradually increasing to maximum lifting weight.

6) Utilize optimum sets

Cormier suggests using a range of 16 to 20 sets per body part. I suggest that if you are not a competing bodybuilder, use a range of 12 to 16 sets, per muscle group. Each set should be completed to exhaustion; this will maximize the benefit of your workout. Try not to train more then 2 body parts in a single day or you will over work your body, and it might stop you from growing.

7) Don't count exercises

There is no optimum number of exercises. Most bodybuilders recommend four sets of four or five different exercises per body part. As mentioned above, this depends on how serious you are in building a massive body. Professional bodybuilders usually use supplements, which gives them greater endurance and strength for muscle growth.

8) Perform optimum reps

Chris Cormier likes to train heavy and perform many repetitions. He can curl 45 pounds ten times and considers it medium to lightweight. The point here is to always pump up the muscles until they can't move an inch more.

9) Flirt with maximums

Check out your strength levels every so often by maximizing one or two reps. Remember that whenever you pound your muscles with maximum weight, the danger of over-training and injury increases. Therefore, gradually increase the weight until you can perform only one repetition. For example, when trying your maximum bench press weight, start with a realistic weight and gradually increase until you can no longer add on more weight.

10) Eat your meat

You need protein for your muscles to grow: the more, the better. Include lean red meats in your daily diet, as they contain the right nutrients to make muscles grow. It is actually quite simple: the combination of a high protein diet and the right kind of workout will make your muscles grow like you never thought possible.

2012-09-25T12:00:00.000-07:00

Hello wanna ask all of you some advices to gain mass some tips some rules.Just wanna now how much time people need to spend for gaining muscle mass P.S. recomend some Suppliments ^^ ))