How To Build Muscle In 3 Days

Muscle building, contrary to what you will read all over the internet, is not mysterious, and doesn't require you to buy the secret formula or method to be able to do it. It is simple, basic and free. Pick any hour of any day to start. But know this. For the next 72 consecutive hours you will have to follow these steps, in order, and without any interruption to be successful.

In the first hour write down the weights you will do in the twenty sets of the workout I describe below. Also drink a pre workout shake that has twice the carbs as protein (BSN's No-Xplode or Musletechs NaNo Vapor are excellent choices).

In the second hour you must go to the gym and workout, seriously, for that entire hour. Your workout must consist of 2 body parts (you chose) and no more. Your workout will involve 2 compound exercises, with the primary muscle of each being the two body parts you selected. A compound exercise works multiple muscles at the same time. An example would be choosing chest and back as your body parts. Your compound exercise choices would be bench press and seated row. You will also do 1 isolation move for each of the body parts. Continuing the example, we would go with flies for chest and single arm rows for back. Do 5 sets of each of the 4 exercises, pyramid with the forth set being the heaviest. Do 6 reps on the first 4 sets of each and on the fifth set go to total failure. Rest 90 seconds between sets.

In the third hour consume a post workout protein shake that has twice the protein as carbs (the exact reverse of the pre workout shake). Any protein powder or muscle milk will do (or a weight gainer like Cytosports Cytogainer if you are a hard gainer).

Hours 4 through 16 you will eat 4 meals of high protein, low carb, with each meal consisting of around 600 calories. Hours 17- 24 you will sleep 8 hours. Hours 25 - 40 you need to eat 5 meals of 600 (high protein, low carb) calories each. Hours 41 - 48 you will drink a protein shake less than 30 minutes before bed and then sleep 8 full hours again. In hours 49 - 72 you repeat what you did in hours 25 - 48.

It has now been 72 hours. Your chest and back are bigger than they were 72 hours ago. Take the sheet where you wrote down your weights for each exercise in the beginning and in 1 set of each of the 4 exercises add 5% more weight, and do it again.

No mystery, no secret, no cost. Just a lot of discipline and hard gym time. Same as it has always been and always will be.


Steve R. Robbins has been a life long fitness enthusiast. Has the distinction of being able to run a marathon and bench press twice his weight in the same day. All at the age of 50. Editor and regular contributor to [http://www.MuscleandHealth.org]

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Build Muscle Fast! 7 to 15 Days!

This one is a dream come true for all those blokes who have been dreaming for a rock hard physique without spending too much time on it. Imagine muscles ripping through that new t-shirt that simply refused to do anything but hang loose akin a scarecrow's clothes. 15 days seems like an ideal time to invest in bodybuilding, doesn't it? Infomercials like these are floating around in the online world for years now. They are very much like the advertisements that you used to read in comic books years ago. "Turn from Dud to Stud in 7 days". "Are you a weakling? Turn into the incredible hulk in 7 days" It is usually accompanied by a couple of before and after pictures (Geez!). The first one (before) usually shows a painfully malnourished guy who looks like he was on a fasting spree for years and the second picture (after) shows the same guy with an absolute ripped lean torso that would put a Greek god to shame. And he has done it in 15 days. So, why cant you?

Fact or Myth?

Here comes the big question. Do you believe in this? Can a normal human being turn into a muscled Greek god in as less as 15 days? The answer is no. It's sad but true. Keep in mind that this is coming from a guy who has been a 90 pound weakling for the most part of his life. Yes, yours truly has been there and done that. So, here's a low down on all those gain muscle, lose fat fast techniques, e-books and videos that are selling like hot cakes on the internet.

Gaining muscle the right way: No amount of heavy lifting, eating or consuming bodybuilding supplements or even taking anabolic steroids is going to bring about the transformation that you visualize in those ads. The only people gaining anything are the ones who are selling those products to newbies like you. A more realistic look at bodybuilding reveals that if you have a damn good week at the gym and combine it with the right diet and rest, then you can add up to 1 pound of muscle a week. That's the maximum. Yes, you heard it right. One pound per week. So rather than becoming your own enemy and stacking up on unrealistic goals, set yourself a realistic one and work towards achieving it.

The workout

As a beginner, you should always focus on building up strength and muscle definition. So rather than trying to bench 200 pounds in the first week, try to lift weights that you are comfortable with. Stick to free weight exercises rather than specialized machines.

The diet

Some smart person once said that muscles are created in the kitchen, not in the gym. It couldn't have been more precise. You have to eat right to make any sort of muscle gain. And remember to go slow and make gradual increments in the number of calories that you consume each week. If you try to stuff too many things into your system at once, you will end up barfing all over the place.

Rest

It is so easy to go over the board when you start your bodybuilding attempts. But you need to understand that your body needs rest to recuperate. Without rest, you are only going to end up straining your muscles and will have no significant gains to show even after months. So if you haven't been catching those 40 winks, now is the time to do it.

Put it all together

Now you have the perfect ensemble for a beginner's bodybuilding routine. Stick to these three basic techniques and you will be all set to go on to level two in about three months time. And here's a tiny reminder. The next time someone tries to sell you an e-book or a training guide that promises to help you gain muscle in 7 days or 15 days for that matter, you politely tell them 'anda a bañarte' (Spanish for 'take a hike')!


Sanjay is a freelance content writer. He likes to twiddle around with words and ends up weaving out readable, compelling articles ! To peek into his world of articles, visit http://www.sanjaynair.com now!

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How To Gain Muscle - Tips On How To Gain Muscle Fast

Muscle building is really not a difficult thing to do when you have the right tools for it. It is important that you know the proper way of how to gain muscle before you even start on the job. Why? It is because every effort will be useless if you do not take heed of the fact that you should, at least, have tips on how it should be done.

The purpose of this article is to give you pointers on how you can effectively put muscles in your body in a few weeks' time.

Know Your Body Type

You need to gauge your body type. It will make a big difference if you know the body type you have. There are three types of body: the ectomorph, the endomorph, and the mesomorph.

An ectomorph is someone who is naturally thin. Everything he eats does not really make him fat. Why? This is because he also has a fast metabolic rate. He burns calories fast.

An endomorph is someone who easily gets fat. He has a slow metabolism and is most likely to be sedentary rather than active like the ectomorph.

A mesomorph is an individual who is more muscular by nature. He can easily build more muscles than any of the two types mentioned above.

Make An Exercise Routine

When you already know your body type, you will be able to make a specific exercise scheme for yourself. It is necessary that you check into different workout booklets that will guide you on this. Know about the different exercise routines and the exercises you will need to concentrate on more than the others.

Make A Specific Diet Plan

You will also need to change your diet. Since you will be building up on muscles, you will need a specific diet that will help you on that. Protein is the thing that your body will need. Depending on your body type, you will need to cut down on several food substances and have more of others.

Conclusions

You need to know how to gain muscle properly. It is important that you get to know the different routines and the different exercise workouts that will be best for you, depending on the type of body you have. Your diet will also be important because it is your food that will give you strength to do the job. Knowing and applying all these will help you build muscles fast.


Want tips on how to get abs, as well? Visit our website and find interesting tips on tricep workouts too!

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How To Build The Side Of The Arm Muscle - 5 Tips

Building a well-sculpted body requires more than knowing just a few types of exercises. Rather, you need to target specific muscles in each part of your body with specific exercises designed to work those parts.

Take the arms, for example. Most people who work out focus mainly on the biceps (front, inside of arm) and triceps (back of arm). But, what about those muscles on the sides of the arm? By targeting those muscle groups, as well, you stand to gain muscles in place you never knew you had them.

Here are 5 tips for how to build the side of the arm muscle:

1. The upper part of the side of your arm is called the medial (side) deltoid:

First, let's get our terminology straight. When we talk about the side of the arm muscle, we really need to distinguish between two types of muscles: the medial deltoid and the brachialis.

The deltoid muscle - which extends directly down from the shoulder blades and into the top of the arms - actually has three parts: front, side, and back. The medial (side) deltoid is the one that looks like it is on the side of your arm.

2. The lower part of the side of your arm is called the brachialis:

Moving down your arm a bit, you have a separate muscle called the brachialis. This is situated between the biceps and triceps muscles.

Together, a set of well-developed medial deltoid and brachialis muscles will give the sides of your arms the look you want.

3. For your deltoids, do side lateral raises:

There are a number of exercises that can work out your medial deltoid muscles. We focus here on side lateral raises. Here's how:

a. Pick up two light dumbbells (5-15 lbs.).

b. Stand with your feet apart, about shoulder-width.

c. Hold the dumbbells just in front of your body with the palms of your hands facing each other while slightly bending your elbows.

d. Raise the weights out to the sides and upwards in a semicircular arc until they are just above shoulder level. Hold this position for a moment, then lower them back to the starting position.

e. Repeat.

4. For your brachialis, do the dumbbell bent-over row:

A great exercise for your brachialis muscles is the dumbbell bent-over row. Here is what to do:

a. Stand with your knees bent and your upper body at about a 60-degree angle.

b. Now with the weights fully extended downward in your arms, bring them straight up to your chest by contracting your shoulder blades fully.

c. Inhale and then slowly return the weights to the starting position.

d. Repeat.

5. Also for your brachialis, try reverse curls:

Here is another good one that is designed to increase the size and definition of your brachialis:

a. Stand up straight, with your back and head straight forward and upward.

b. Grab a barbell with palms out and down (rather than up and toward you). Grip the bar at shoulder width, slowly raising the weight with your elbows tight up against your body.

c. Once the weight has reached the top, lower it slowly back down to the starting position.

Bonus tip: by focusing mentally on the muscles you want to really build up while you do these exercises, you can actually improve the intensity of the workout that these muscles get. By focusing on them, your body will naturally send more energy in those areas.

Try these tips on how to build the muscles on the sides of your arms.


Check out this body-training guide that requires no weights or equipment, designed by the go-to-guy trainer of elite warriors, special ops, and Navy Seals: Commando Body Training Guide.

Article Source: http://EzineArticles.com/?expert=Jed_C._Jones_Ph.D.

Get the Low Down Secrets on Bodybuilding and Fitness

The truth is out: bodybuilding is not just for "Mr. Universe" types or the guys that flex at the beach. It's not just for the "ripped" look with 6-pack abs. The fact of the matter is that many of the weight lifting routines that bodybuilders use are the foundation for the fitness required for many other sports.

Let's take a look at a few:

The bench-press; this weight lifting exercise helps to build the biceps, triceps, and the shoulders. These muscles are useful for swimming, pole vaulting and any sport that involves upper body strength.

Squats; not only do they strengthen the legs, but the back as well. This is useful for running, jumping and other sports involving the use of the lower body. Just make sure you do them correctly.

The dead lift (no, we're not talking bodies here); strengthens the back, upper body and legs.

The military press; builds the shoulders and arms.

Another exercise that helps to build the upper back is rowing; whether done with a cable machine or dumbbells.

The arm curl is popular because it builds the biceps muscle. This is a good exercise for beginners because the evidence of your working out shows easily. By being able to display results your confidence is boosted and encourages you to continue to develop other muscle groups.

You will get a strong muscular body if you do these exercises. You will also be in shape for a number of sports. But in addition to exercise you must consider good nutrition as well. Increasing protein helps to gain muscle. As a side benefit you will replace fat with muscle. Muscle building exercises also increases metabolism and this helps keep your weight under control. Check with your local nutrition store to see what supplements might be available. Under no circumstances should you use steroids to gain muscles. Not only are they illegal in many places, steroids can have devastating effects on your health.

So, the key to optimal performance in any sport is a good workout that targets the muscles required. Although not the goal, a well sculpted body may be a nice side benefit too.


If you want to learn more about specific workout plans, more about weight training and one of the best muscle building programs around, click here at 1fitnessinformation.com [http://1fitnessinformation.com/].

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Holiday Gift Ideas For Your Bodybuilding and Fitness Friends

Do you know someone who is a total fanatic about hitting the weights, knocking out cardio, training very hard in the gym, living healthy, and looking their best? Well, the holiday season is upon us and this is a great time of year to let them know exactly how much they mean to you. Here are some holiday gift ideas that will help them to move closer to reaching their health & fitness goals, and allow you to check them off your holiday shopping lists!

Workout Equipment

Check out their home gym and see what they have, and what they're missing. Keep a Sports Authority or JCPenney's catalog sitting around, and ask them for advice on what equipment you should buy for yourself. Ask them which pieces they have, and which they wish they owned. If they train at a commercial gym, you may discover they would sure enjoy a new back brace or pair of workout gloves, or perhaps some shoes, to complement their workout. Check out their shoes sitting by the door and text the number to yourself, and find the perfect present!

Supplements

Look in the cabinet of your friend and see what protein power he or she frequently uses. If you have a smart phone, use it to scan the barcode or just take a clear picture of the product to ensure you purchase the right item. Pick up a new flavor if you really want to spice things up for your very fit friend!

Gift Cards

Why not let your musclebound friend pick out his or her own present with a gift card to their favorite nutritional store. There are supplement shops in every city. When in doubt, you can rest assured that your very hard-training friend likes to eat. So a gift card to the grocery store will also suffice!

Gym Memberships

If you know what gym your buddy attends, you can always present him or her with an extra 6 months or year of the gym! Or perhaps tack on some à la carte sessions with a personal trainer. If your friend has been lagging in the motivation department lately, schedule him or her a date with a trainer guaranteed to deliver some new drive in the gym!

Tanning, Massage & Makeover

Everybody lifts to look good and feel good, and there is nothing like a quick tan, a massage, or a makeover to alleviate soreness, bring out muscle detail, or just have your friend looking better than ever. A $100 gift card to a full-service salon can often deliver all three, and that can't be beat!


If you want to get in the best shape of your life - you need to check out Primal Muscle. There you will find the hottest training strategies, nutrition tips, diet plans, and even custom workouts... plus you will have access to world-class sports supplements that will help you reach your goals fast... don't delay - visit the Primal Muscle Training Blog today!

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Fitness and Bodybuilding Supplements - An Overview

Energy boosters. Fat burners. Protein powders. Vitamins. Minerals. If you have a goal for your fitness or body building program, there is sure to be a fitness or bodybuilding supplement formulated to help you meet it. A quick Internet search will have you inundated with manufacturers' claims of nearly instant improvement in your strength and stamina, but before you spend any money on a performance enhancing supplement, you should get a better idea of what the different kinds of supplements are available.

Go natural

Whatever sort of supplements you chose, try to find those which are natural supplements made from plants or animal tissue extract, and these are by far the safest fitness and bodybuilding supplements. They contain minimal amounts of chemicals, and will be suitable for people of any age or fitness level. Among these supplements, you should look for herbal or plant extracts rich in natural minerals, vitamins and animal extracts with high protein content.

Some of the more popular natural supplements are fish oil, and green tea or olive leaf extract. And one really surprising one is androstenedione, which is found in Scotch pine trees, and is converted in the body to testosterone.

These supplements have the added bonus of adding very few calories to your diet for the amount of nutrition they offer.

Protein powders

Bodybuilders especially will benefit from the use of protein powders. Many of these supplements are enriched with the amino acid L-arginine, which plays an important role in your muscles' production of nitric oxide. Nitric oxide, in turn, lengthens the filaments in your muscles so that they have an increased surface area to receive nutrients from the blood. The extra nutrients can be used to produce new muscle mass. But because L-arginine also stimulates fluid excretion, you should keep track of just how much you are getting from all your supplements.

Protein powders come in many different formulas targeted to different fitness goals. If you want to lose fat, go for a low-carb, low-calorie protein powder; if you want to build muscle, go for the high-protein, high calorie protein powder with small amounts of fat and sugar. Protein powders are great for eating on the go, because you simply add them to water for a satisfying and nutritious protein shake.

Whey-based protein powders are considered the most nutritious, because they are broken down into the largest amounts of the branched-chain amino acids from which muscle tissue is built.

Anabolic Flavones

Anabolic flavones (not related to anabolic hormones) improve you body's synthesis of protein as well as its nitrogen retention, so you build more muscle mass. You will also absorb your protein supplements better with anabolic flavones. benefit from improved absorption

Amino acid supplements

Amino acid supplements will provide your body with the "building blocks" it needs to create muscle mass. Look for an amino acid supplement taken from the most protein-concentrated source possible (meat and fish are better than protein-rich vegetables like peas. But make sure you're not allergic to the source; dairy based amino acid supplements can be a problem for some people.

L-glutamine, L-leucine and L-arginine (mentioned earlier) are three essential amino acids which play important parts in muscle cellular function, and are included in many fitness and body building supplements. L-Glutamine is also sold in powder form, and can be used to complement creatine, as long as the two are not taken simultaneously.

Creatine

Creatine occurs naturally in your body, and is involved in the production of ATP, which
your main energy source. Creatine supplementation is safe, and will increase your ATP so that you can work out longer.

There are also multi-vitamin and multi-mineral supplements specifically formulated for fitness and bodybuilding enthusiasts, so why not spend some time educating yourself on what's available, and what will help you reach your fitness goals as quickly and safely as you can?


Seth Leon writes on bodybuilding and fitness supplements and currently runs, among others, an informational website providing real and factual information on bodybuilding and fitness supplements like Gakic, as well as Gakic Reviews [http://www.gakic-review.net/gakic-review].

For more information please go to [http://www.gakic-review.net].

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