Archive

Archive for the ‘tips’ Category

Muscle Building Rules For Skinny Guys

Skinny guy bodybuilding tips

Get some skinny guy first aid with these bodybuilding tips

Isn’t waking up in the morning and seeing that skinny guy stare back at you from the mirror one of the worst things you could think of? Well, maybe not among the worst, but it certainly doesn’t help your self-esteem.

With that in mind let’s look at few muscle building rules for the skinny guy. Take these to heart, and to the gym, and pretty soon the skinny guy doesn’t stare back at you in the mornings.

#1 Avoid marathon training sessions

Get in the gym, hit the iron hard and get out. This may sound contradictory but if you want to get big, and I mean really big, you have to avoid spending too much time at the gym.

your gym routine shouldn’t consist of sets after sets followed by long rest periods. That’s good for burning calories, but the point of going to the gym is to get big. And to get big you need to push yourself to the max. No excuses. Work those muscles like you have never worked them before. That means workouts that are only 10 to 12 sets long. That’s not too many sets, but you have to make them count. There’s no room for sissy, low-weight sets if you want to get big.

#2 Go for the compound exercises

Now, since you only get a limited number of sets per session you have to make them count. And doing biceps curls followed by triceps kicks isn’t going to cut it.

What you need is serious compound exercises that workout the big muscle groups. I’m talking about bench press, military press, squats, deadlifts and rows.

Get to know those exercises and you’ll soon make progress like you have never seen before.

And this means tossing out the five day split program going for upper/lower body or full body program. That’s the key to massive strength and growth.

#3 Conserve calories

The simple fact is that building big muscles requires extra calories. Just as weight loss requires caloric deficit, weight grain (including muscle gain) requires caloric excess.

That pretty much means you need to ditch cardio. I know it’s good for you and that you don’t want to get fat. But you aren’t.

When you are trying to build serious muscle you should limit cardio, or ditch it completely. It’s just going to burn precious calories that would have otherwise gone towards building muscle.

You can start doing cardio again once you have gained some muscle and can afford to slow down your progress.

#4 Bulk on sleep

Contrary to what many people think muscle doesn’t grow at the gym. It grows in bed. At the gym you stress the muscles but it’s during rest that they respond by getting bigger and stronger.

So skimping on sleep is going to undermine your efforts at the gym. It’s certainly ok to spend time socializing with your friends, but you might want to reconsider late nights getting drunk at the bar. Wait for a few months until you are big and can show off your toned body at the bar. You’ll get lucky easier!

There are really no secrets to muscle building. Following these four simple rules gets you long way to your dream body. So remember to avoid too long training sessions. Instead make them short but intense. Focus on compound exercises that work most of the muscles in your body. Don’t waste calories on cardio, and remember to sleep.

Keep up with this routine for a few months without fail and you are going to make this year the year that you finally ditched the skinny guy from the mirror.

Bodybuilding Workouts for Beginners

One of the biggest mistakes beginner bodybuilders make is to jump to using routines advanced and pro bodybuilders use. The logic goes that if I use a pro routine then I can expect results faster. Nothing could be further from the truth. Beginners should start slowly and focus on building the basic skills of bodybuilding.

Newbie goals

As newbie to building muscles your goal should be to learn correct forms while doing exercises, understand which exercises and machines work which muscles and work on muscle co-ordination.

Unless you master these basic skills it’s unlikely you’ll achieve good results as a bodybuilder. Also, you are highly likely to injure yourself with poor form. This becomes crucial when you start adding more weight. Because the heavier the weight the more important correct form becomes.

Good news is that with little patience learning these skills doesn’t take too long. After a few weeks at the gym you are ready to start slowly adding more weight to the stack.

The key to adding weight is to do it consistently and systematically. Once you gain little muscle you’ll learn that you make progress only by systematically increasing weight and the load you put on your muscles. Working with the same weights doesn’t make you bigger. It just makes your frustrated.

The buzzword is progressive overload. This means you should add little bit more stress on the muscles every time you go to the gym. This could mean more weight or doing more reps. The key is to do is slowly and consistently. Adding huge stacks of weight just leads to injuries, not progress.

As beginner you should do more reps than advanced bodybuilders do. This ensures you don’t increase weights to levels where you are likely to increase yourself. A good goal to aim for is to increase weight after you can do 3 sets of 10 with 1 minute rest between sets. Only after that should you increase weight.

Sample beginner workout routine

To get you started, here’s a sample beginner workout routine.

  • Monday
    • Bench press
    • Incline press
    • Machine fly
    • Crunches
    • Triceps pushdowns
    • Dips
  • Tuesday
    • Leg raises
    • Cable rows
    • Lateral pulldowns
    • T-bar rows
    • Barbell curls
  • Thursday
    • Crunches
    • Squats
    • Leg press
    • Leg extension
    • Leg curls
  • Friday
    • Leg raises
    • Military press
    • Barbell upright rows
    • Side dumbbell lateral rises
    • Standing or seated calf raises
  • Wednesday, Saturday and Sunday rest

Repeat this for 4 to 6 weeks until moving to more advanced routines.

3 Top Bodybuilding Tips

Are you frustrated with the results you get from your time at the gym? Then these tips are for you. From keeping track of your progress to remembering your purpose for going to the gym, these tips will help you to get more out of iron you hoist.

Bring your workout journal

What’s not measured will not improve. Workout journal is perhaps your most important tool in the gym, along with the iron. Keeping a workout journal allows you to track your progress, identify times when you need more rest and just see that you are on track. If you don’t measure your progress with regular workout journal/log it’s really hard for you to see when you are making progress and when you are stagnating.

So make sure you have your journal with you and write down those numbers, and while you are at the gym…

Train, don’t socialize

It always boggles my mind to see so many guys chatting at the gym. Sure it’s nice to workout with your buddy, but you need to keep in mind the purpose you went to the gym for. Are you there to get big or catch up with your friend?

The truth is that big results require intensive workout with only limited rest periods. Chatting up with your buddy means you spend too much time resting and too little on lifting weights.

So train intensively and socialize after the workout. And when you train, don’t go with the latest muscle building fads.

Stick to proven bodybuilding principles

Listen, every Joe bodybuilder at the gym has his own ‘breakthrough’ ideas about how to get big. The problem is most of them are just fantasy. Muscle building shouldn’t be science fiction.

One of the problem is muscle building magazines. They have to fill a new magazine’s worth of content every month. But the basic science of bodybuilding hasn’t changed in decades, I mean really changed. So these magazines are forced to print shoddy studies and theories just to fill the pages. And these ideas sound great if you don’t really understand the anatomy of muscle building.

The point is that there are proven principles on how to build muscle: intensive workouts + eating lots of calories and protein. You don’t need to know much more than that to get results. Don’t fall into the latest bodybuilding fads.

That’s it for these three simple bodybuilding tips. Thought these are basic ideas most newbies don’t follow them, and that’s why they lack results. So make sure you track your progress and work hard using proven principles and it’s only a matter of time that you get the body you deserve.

One more thing. Did you know that bodybuilding diet is crucial for your success? I recommend you check out this bodybuilding diet tips site for more on that.

Categories: tips Tags:

3 Bodybuilding Diet Tips For Fast Muscle Gain

Healthy bodybuilding diet meal

Good bodybuilding diet is a key success factor

So you want to build big muscles? In that case you need to make sure you not only train right, but that you also eat right. Most newbies make mistakes with their bodybuilding diet that makes them big the WRONG way – they get fat instead of getting strong. These mistakes include not understating the right amount of protein, eating wrong types of carbs and trying not to cheat. Let’s look at these mistakes and how to avoid them, so that you can get the body you deserve.

Choose the right kind of carbohydrates

There are two types of carbohydrates, complex and simple. For our purposes simple carbs make you fat and complex carbs help you to build big muscle.

The problem is that most foods are loaded with simple carbohydrates, especially the ready-made foods you’ll get from supermarkets. Junk food is equally filled with simple carbs.

Complex carbohydrates include brown rice, beans, whole grains and so on. Most of your carbohydrates should come from complex carbohydrates.

And while we are on the subject, you absolutely must eat some carbohydrates as part of your bodybuilding diet. They are the preferred source of fuel for your muscles, and it’s carbohydrates that fuel the intensive work you ask your muscles to perform at the gym.

Also, if you don’t eat enough carbohydrates your body is going to burn protein for energy. And you want that protein to go towards building big muscles – not burned for energy. So make sure you give your body some carbs along with protein.

Right amount of protein

You need protein. If you don’t get enough you won’t get big. It’s as simple as that. On the other hand, you don’t want to eat too much of protein also. Simply because protein also includes calories. And if you eat too many calories then you are going to get fat. So you need the right amount of protein, but not too much.

So how much do you need? Well, this depends on the person, but 1 gram of protein per pound of lean bodyweight is a good rule of thumb to start with. You can adjust this up to 1.1 to 1.2 if you think you need more.

Cheat in moderation

Bodybuilding diets can be strict. And hard to stick to when we are constantly bombarded with ads for delicious junk foods.

Most bodybuilders prefer to think that they won’t cheat. That they can resist the temptations. And some can, but most can’t and fall flat on their face. When that happens they go on a big time binge, lose control and eat anything and everything they can get their hands on.

Obviously this is not good and something you want to avoid. That’s why you need to acknowledge that cheating happens and then manage over it.

This is easy to do when you allow yourself occasional cheat days. But the key to these is to decide them in advance and then moderate yourself. Even during cheat days you shouldn’t allow yourself to anything and everything. Instead allow yourself some treats and then say enough.

This sort of controlled cheating allow you to keep control of cravings and actually makes your diet healthier.

And that concludes the three simple and effective bodybuilding diet tips. The next time you think about what to eat to get big, keep these tips in mind. They not only make your diet healthier, but also make a big difference to the results you get in the gym.

If you are looking for an easy to follow guide for all aspects of bodybuilding, you need to check out Vince DelMonte’s No Nonsense Bodybuilding. It includes a comprehensive and easy to to follow diet guide, among other things.

3 Crucial Muscle Building Tips

Muscle building tips success

Muscle building goal to aim for with these tips

Knowing how to train is almost as important as weight lifting in building muscle. Too many people make the mistake of planning their workouts in a shoddy way. Using the three simple tips in this article you’ll learn how to train effectively and get the results you want.

Avoid Overtraining

A lot of newbies don’t understand that muscle growth happens during rest. And without adequate rest you won’t grow. It simply won’t happen.

So while it’s important to train intensively adding one more set to your workout isn’t always good. Your body can only take so much until it needs to recover. So remember that if you lift hard you also need to rest hard. Always make sure you are fully recovered before going to the gym.

But how do you know how much to lift? That’s where your workout plan comes in.

Plan Your Workout

Are you serious about getting big? Then you need a plan for each and every workout. This plan should include goals. That is, what exercises you plan to do, how many sets, how many reps and weights you need to lift.

A workout plan is crucial, crucial, crucial for your success. Without a plan it’s just too easy to waste time, chat without your buddies and skip the hard exercises you don’t really like – of course it’s those exercises that bring the most results.

Make Sure You Go To The Gym ‘Fully Loaded’

If you plan to race with your car you make sure the tank is full and that the car has everything it needs to perform at its best. Well, it’s the same with your muscles.

You are asking them to work hard during the workout, right? And to do that they need fuel. High quality fuel.

So for 1 to 2 hours before your workout eat a small meal consisting of complex carbohydrates and protein. For example a whole grain sandwich with tuna and cheese.

You also need to make sure you are hydrated. Even small dehydration, something that you don’t even notice, reduces athletic performance. So make sure you drink plenty of water a few hours before and during your workout. Of course after the workout you need to replenish the water you lost during the workout.

And that concludes these three fundamental bodybuilding tips. Plan your workout. Get adequate rest and make sure you are properly fueled before going to the gym. Don’t just read this, but actually put this to use. These are simple keys that help you to get more out of your time in the gym.

Categories: tips Tags: ,