November 19, 2009
As you start lifting weights and begin to add muscle remember your goal should be to build lean muscle mass. It is one thing to want to get big and strong, it is another to get big just for the sake of getting big. Anybody can get bigger by increasing fat but that goes against what we are really trying to do. What sense does it make to get big if, when you look in the mirror you can’t see your abs or any noticeable definition. To build lean muscle mass you must learn more about nutrition and also add some cardio and strength training to your program.
Four things we must include when we are thinking about building lean muscle
Muscle Confusion
You can build lean muscle mass by cutting down on the rest period and increasing the weight you use for each exercise. 30 seconds rest in between each set is enough time to allow your heat rate and lactic acid build up to decrease. Keep your muscles confused by changing your rest times in between sets and they will respond by getting bigger. This type of confusion training will also help to burn unnecessary calories and help you to gain more lean muscle mass.
Strength Training
There is no way to truly build lean muscle mass without including a strength building routine to your existing routine. Strength training and fat burning go hand in hand and should be included in your overall weight lifting program. When strength training to build lean muscle mass you must workout the larger muscle groups. Increasing your core strength is the goal of strength training and building lean muscle mass. It is essential to work out the Legs, Back and Chest muscles by using compound exercises that target a big area and not only an individual muscle group.
This type of training will release a larger amount of hormones and utilize a larger portion of muscle fiber than just working out the smaller individual muscles and will also allow you to continue to burn calories long after the workout is done. It really is all about building lean muscle and using the best strength training program to bring you to the next level.
Cardio Training
When building lean muscle mass you must include cardio training: stationary bike, walking and using the treadmill will help you attain your goals. Cardio, although at times seems unnecessary, must be done to help our overall physical condition and give us the energy we need to fuel our workouts. While you are building muscle you want to be able to see that muscle but how can you see that muscle if you have a layer of fat hiding it? It’s the cardio training that will let you lose that layer of fat just below the skin. Start cardio training now!
Nutrition And Protein
Nutrition plays a major role in building lean muscle mass and eating the right foods will get you that much closer to reaching your goals. When we talk about bodybuilding nutrition we must talk about protein and consuming the right amount every day. The rule of thumb is to take in approximately 1 gram of protein for each pound of lean muscle mass. This is different than one gram of protein for each pound of body weight but if you are a beginner weight lifter than it will be ok to calculate your protein intake based on total weight. As you gain experience and are looking to really refine your protein supplement then you can use the newer more precise method of calculating protein intake.
If your goals are to build lean muscle mass then keeping these four things in mind will provide a great foundation to get you started and keep you on track.
Start to increase muscle size today or keep complaining about how you look. It is up to you how you look and feel.
June 24, 2009
When I started training, I had planned on building my muscle mass a bit, until I was toned. Back then I wasnt totally sure on how to train properly. I didnt know the fastest way to build muscle, and I trained blindly for years. Its different now, and I have really started to enjoy gym work and bodybuilding. I know I am well-informed and knowledgeable in body building, which is what I hope to share via my site here.
I know of the fastest way to build muscle and if you follow the secrets and tips I show you, you will succeed. The industries best info is found in "No Nonsense Muscle Building". This program is like my master, I rely on Vince Delmontes Secrets for most of my training and the knowledge I share with you here. I will share the overall view of the fastest way to build muscle on my targeted web pages on muscle building..
Focus on the targeted area and isolating it while you are training. Destroy from your thoughts, the belief that any weight is good weight. As an example, the target is say, the quadriceps (a muscle I find hard to build). There is several exercises to work those muscles in the "No Nonsense Muscle Building". It details instructions like how to pump the blood into that target area before and after workout, so that muscle repair intensifies, which we all know is the fastest way to build muscle. You can always get better results if fresh blood/oxygen is pumping hard through the focus area.
Anyway, back to the quads, isolate your target areas by doing squats, leg press and dead-lifts in a set pattern, with a weight that causes the muscle to ‘pinch’ at the apex of the movement. Work on it so the 'pinch' feeling is targeted and held for a second or two. It takes around a week to get the technique 100%, but you sure know when youve done it! You can feel it growing and pumping while you are working on it, and you just know that its getting great results!
I use these techniques above for most areas I target on, but each little muscle group is specific and unique. "No Nonsense Muscle Building" shows amazing ways to get your muscles huge and pumped.
Check out my other great articles and content at my site on MUSCLE MASS GAIN
