Tag Archives: muscle building

Avoid Building Muscle The Wrong Way!

19 May

How would you feel if you discovered that almost everything you were doing with building muscle was dead wrong? Imagine all the time, money and effort you have spent in the gym was contributing to building muscle – the wrong way! Everything you have read on building muscle has left you with little to show for your hard earned efforts…

There are dozens of muscle building mistakes that we all fall victim to which results in bringing you progress to a complete halt. Don’t be too hard on yourself, because like all things in life, building muscle is a learning process. That does not mean you must forfeit years of personal trail and error when we can learn the mistakes of seasoned trainers who walked before us.

bodybuilding mistakes

If Your Still Stuck With The Same Weak and Skinny Body… It’s Not Your Fault

You have been mislead and down right lied to by some of the most successful masters of deception alive today. You are probably not even aware that the bodybuilding industry is robbing you of your hard-earned efforts, it’s embarrassing your commitment and motivation, and most importantly, it’s stealing your money, and crushing the results you should be getting at the gym.

In my search for honest, unbiased, time-tested muscle building information I discovered some hard-to-accept information. Looking back, I now realize that this information was a major turning point in my journey to building muscle the right way. BUT…I had to reprogram my belief system.

Here are the first three biggest and baddest ways to building muscle the wrong way. Erase these mistakes from your thought process and you will be one step closer to earning beach body worthy status:

Building Muscle The Wrong Way #1 – Skipping Out On Your Cardio…

Before you disagree take note that I was once a long distance triathlon and running champion so my cardiovascular standards and perceptions of ‘fit’ are much higher than your local trainers or expert bodybuilding author. It drives me crazy when I hear fitness experts preaching that weight training is just as good for keeping your heart and lungs in prime condition. Who are they kidding?

Weight training, designed for bodybuilding, is almost useless for stimulating your cardiovascular system. Bodybuilding style weight training for your cardio is just about as good as spending the day playing video games. Sure, I know your leg training workouts and super sets make you feel like you sprinted up the street for 100 m but this is far cry from a optimal cardio system.

Do not buy into the latest fad that cardio will kill any chance of building muscle. Cardio must be in your program even if your goal is maximal muscle gain and you are the skinniest of skinny. Aerobics plays a vital role in building muscle and has been shown to speed up recovery from weight training by transporting oxygen and blood flow to the muscles.

The circulatory system is developed because more oxygen is pushed through your blood resulting in a greater number and size of blood vessels. Since there is a greater cardiovascular density of blood vessels, your circulatory system has more ‘supply routes’ to shuttle oxygen and nutrients to the body tissues, including muscles, and shuttle away waste products that can slow muscle growth, repair and recovery. In the end, this means you will create a more optimal environment for building muscle!

Building Muscle The Wrong Way #2 – Overtraining The Biceps And Triceps

I’ll bet any money that you would do almost anything for a set of sleeve-stretching set of arms. Any money that you would do almost anything for a pair of bulging biceps and rock-hard triceps!

Interestingly, every time I ‘m at my gym, I see small and weak dudes spending a full hour doing every bicep and tricep exercise imaginable. They do set-after-set, week-after-week with nothing to show but the same skinny noodle arms. What they fail to realize is that for maximum muscle growth and strength, the biceps and triceps require very little direct stimulation!

Do me a favor and take a close close at the size of your thigh. Now compare the size of your thigh to the size of your bicep. Does it make sense to spend the same amount of time training arms versus your legs when your legs are over four times as big? Of course not! Now compare the overall size of your back to the overall size of your arms. Now compare the size of your overall chest to the size of your overall arms. You should now realize that a larger muscle group should be trained differently than a smaller muscle group.

Focus the majority of your training on the large muscle groups – that is chest, back, shoulders and legs. Focus on increasing the strength and size in these big muscle groups and rest assured, building muscle in your arms will become easier.

Now hear me out. I’m not saying that direct arm training is a waste. I’m simply leading you to discover that less is often more when training small muscle groups such as your bi’s and tri’s.

Building Muscle The Wrong Way #3 – Not Focusing On Getting Stronger

I can’t count how many times I have down a fitness consultation with a young new trainee and bring up the idea of including a strength cycle early in the program and he instantly fires back, “But I don’t care about how much I can lift, I just want to get ripped and muscular.”

I get his short attention span back by stating, “Building muscle will almost always follow if you simply focus on getting stronger, I mean getting really stronger.” Unfortunately, training to get stronger seems to no longer be apart of the average trainees training regime.

Since the fitness industry has become more commercialized with balls, balance pads, fancy selectorized equipment and ridiculous infomercials, people have neglected the necessary time building requirements to build a solid foundation for long term success. Including bodybuilders.

Consider that the stronger you become the more sets and reps you will be able to lift for more specialized movements. The better your technique. The faster your recovery. The longer and harder you will be able to train. And rest assured, when you get stronger from week to week, the muscle mass will follow!

Don’t believe me? Next time you go to your gym check out who the biggest guys are. Don’t be surprised if they are also the strongest. Have you ever seen anybody will a small frame who can deadlift four plates, squat three plates, bench press two plates or curl 1 plate (per side respectively). I didn’t think so.

Building Muscle The Wrong Way #4 – Reading Bodybuilding Magazines

Did your last bodybuilding magazine promised 2 inches on your arms in 2 weeks? Did it tell you could increase your strength by 40% in one week? Did it show you the latest ‘arm program’ which looked the exact same as last months arm workout? I know this sounds extreme, but almost 90% of the information you see in bodybuilding magazines is dead wrong and only works for guys who are using steroids.

The modern mainstream bodybuilding magazines are really just muscle comic books written at a 6th grade level. They glorify drug-using bodybuilders and portray them as the picture of health. The cleverly combine two or three rehashed articles, a lot of pictures, gimmicks, sex and hype to sell this nonsense to millions. These magazines may have inspired millions by the pictures but they have also mislead millions.

Building Muscle The Wrong Way #5 – Taking Advice From A Guy Who Uses Drugs

Drugs allow you to train more often because of one’s increased ability to recover, but they also speed up normal physiological processes that normally would not occur, i.e. increased hormonal levels. Not only do bodybuilders take an ENORMOUS amount of drugs; they are also known to inject various substances into their bodies to give selected body parts that enhanced look.

Building Muscle The Wrong Way #6 – Trusting The Supplement Ads

Most are unaware that bodybuilding magazines are owned by million dollar supplement companies that use the magazine as a vehicle to sell their supplements. They intentionally get professional bodybuilders to make programs that will cause the Average Joe with average genetics to literally fail. Because the programs are printed in black and white, the trusting consumer believes the advice must be right, and resorts to the latest cutting edge supplement promoted on the next page! The sale has been made.

Building Muscle The Wrong Way #7 – Following The Bodybuilding Programs

How would you also like to know that many of the articles in the popular muscle magazines are ghost written! Yep, many times the staff writers of a certain magazine will simply get the approval of a certain bodybuilder to use their name in an article they write. So, sometimes you will not even be reading an article that was actually written by your favorite bodybuilder.

Stop Taking Advice From Bodybuiding Magazines…

Once skinny guys discover there are no short-cuts or secrets, just time-tested, universal muscle building principles that are not as complicated as perceived, but work for anyone who applies them – then they will begin to build an impressive physquie and conquer their perceived unfriendly genes. You must learn to train smarter and not harder.

The training programs in these magazines are heavily influenced by professional bodybuilders who are on a lot of drugs, let us not pretend otherwise. Yes, other sports also are guilty of using drugs to enhance performance, but possibly no other sport is so dependent on the use of drugs than bodybuilding.

Your Solution : Take Advice From Someone Like You…

If you goal is to become huge and ripped naturally – you need to get advice from someone who has been in your own shoes. Would you take money advice from someone who inherited a million dollars? Probably not. So why would you take muscle building advice from someone who inherited genetics that makes him grow muscle even when he sneezes?

I have no idea either!

steroids juice

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How To Choose the Most Effective Body Building Supplement

26 Jan

So many supplements on the market claim that they are the best. However, it should be remembered that the most important choice facing the customer is in picking supplements that will give them the best workout results for their particular sport or discipline.

Protein

Protein is a good and effective body building supplement and it is recommended by many muscle building experts. Protein helps bring all the necessary muscle building enzymes to where they need to be. Boosting energy level is important for building muscle and protein is an essential aspect of that.

Whey Protein

Whey protein is one of the best protein supplements. Anyone looking to build strength or endurance will not want to miss this particular type of protein when applying their program. However, it must be remembered that the right dosages and amounts of whey protein are crucial for having good results of muscle building.

Creatine

Creatine is another bodybuilding supplement that should be taken into account. Creatine is good for combating tiredness and enhancing performance during muscle building workouts. As such, creatine is a potent supplement for boosting rapid muscle building. Although this substance is produced naturally in the body, it is still useful to take a creatine supplement to enhance its level.

Glutamine

Among the user reviews, glutamine is the supplement that seems to bring most bodybuilders the very best of results during workout. Glutamine is a key component in the bringing of much needed muscle re-building nutrients. This particular supplement will assist the muscles’ functionality and help muscles grow larger and to be toned.

Making the Right Choice in Body Building Supplements

The opinion of which bodybuilding supplement is best is different from person to person. Picking the right muscle building supplement will help body builders, or simply those wishing to improve their performance, realize their desired goals. Picking the right bodybuilding supplement which will have certain results will make a big difference in helping to sustain a workout instead of resulting in early exhaustion and inefficiency.

While selecting supplements, do some research and choose one with proven results. The results usually are exaggerated by the supplement companies, so those in the market for body building products should be careful while choosing a muscle building supplement. In order to make the right choice, body builders should examine the online reviews of certain products as other body builders’ testimonials are the best indicator of whether the particular body building supplement is effective or not.

Exercises to Increase Your Height

1 Jul

The three exercises that will help you grow a couple of centimeters. You should carry this complex of exercises every day and in a period of time you may look a bit taller.

1) Stretches of intervertebral discs (5 times).

Disc Stretches

2) Cobra stand (10 times ) – This stretching exercise strengthens the lower back and pull the spine.

Cobra Stand

3) Writhes on the ground (10 times) – This exercise develops the spine and relieves the tension in the back.

Writhes on the Ground

 

Weight Machines Safety Tips

4 Nov
Weight MachineCustom fit each machine. Some machines require a single adjustment, such as the seat height, while others require two or more adjustments: Usually in these cases you just pull a pin out of the hole, lower or raise the seat, and then put the pin back in place. Some machines are so simple to adjust that they don’t even involve a pin. With practice, fitting the machine to your body becomes an usual and simple task. However, you should remember that using a weight machine that doesn’t fit your body is uncomfortable or even dangerous. When you strain to reach a handle or sit with your knees digging into your chest, you’re at great risk to pull a muscle or wrench a joint. After you make an adjustment, jiggle the seat or the backrest to make sure that you’ve locked it securely in place.Watch your fingers. Sometimes a machine’s weight stack gets stuck in midair. Don’t try to rectify the situation yourself by fiddling with the plates. Instead you should call a staff member for assistance. There were cases when gym member try to fix a weight stack himself. The stack came crashing down, sandwiching his fingers between the weight plates.

Buckle up. If a machine has a seat belt you are required to use it. The seat belt prevents you from wasting muscle power squirming around to stay in place as you move the bar or lever of the machine. You’re most likely to find seat belts on older models of the inner/outer thigh, pullover, seated leg curl, and triceps dip machines.

Don’t try to invent new uses for the machinery. You wouldn’t use your favorite t-shirt to dust the house, right? You wouldn’t use your monitor as a step-stool to reach the top cupboard. So don’t use a chest machine to strengthen your legs or other parts of your body.

How to Do One Legged Squats

5 Feb

This exercise is good for those who do not have the use of a squat rack or a partner. It is good for keeping your legs in shape while traveling. The beginner may want to use a chair for support and balance while learning and developing their muscles.

Stand by your chair with one leg extended out and the opposite arm out for balance. Hold the chair with the other arm. Now take a deep breath and begin to squat down

Go all the way down until you break parallel with the ground and then immediately begin to breathe out and come back up. You may use the chair to push against if you need the help.

one legged squat