Muscle Building Guides

Are you feeling not confidence with your skinny body? Are you hardly to add some muscle to your body? Some people born with a gift to gain mass easily but some don’t. However, you have not to be worried because you read the right article! Here we will give you some simple tips to help you gain mass.

The first and the easiest thing to do is you need to eat a lot. It is not hard to eat a lot. Nevertheless, you need to eat high calorie meals to help you gain mass. Just like bodybuilders, you need to eat a lot of calories, protein and carbs 5 to 6 times a day.

Increasing your daily sodium intake is necessary. Sodium helps increase water retention and enhances carbohydrate storage and amino acid that help grow muscle. It is also improving the muscle’s responsiveness to insulin.

Next, don’t forget to drink much water. Water could help you to regulate your food, vitamins and minerals. Water also helps your body to absorb protein and carbs that could grow muscle.

Use creatine to help you gain mass. Creatine has no side effects where you can go wrong. However, just like any other supplement, you need to drink enough water while you are on it. Rest, rest, rest and rest. You need at least 8 hours sleep a night to put on some mass.

Last but not least, in order to gain mass you need to stop all of your aerobics. Every physical activity in aerobics has a negative impact on building muscle. To gain mass you need to keep as many as calories in your body. Nevertheless, don’t forget to lift hard because you will never get that physique you want unless you lift. Do 4 to 6 reps and be sure to use a weight that you can do.

By: Wibowo Notosusanto

There are many kinds of exercises can help you to build muscles. For example, biceps exercises, triceps exercises, abs exercise and chest exercises. There are also many kinds of exercises but the most common chest exercises are chest or bench presses, pushups and flies. The routines based on your level. For beginners, you need to choose 1 to 2 exercises and do it 1 to 2 sets of 12 to 16 reps. For intermediate and advance, you need to choose a variety of exercise from each kind of exercise that will be explained bellow. Do it 2 to 3 sets of 8 to 12 reps.

These are some kind of chest exercises and the varieties of them. First, you can do chest press. In doing chest press, you will works the major muscles of the chest, shoulders and triceps. All you need to do is lie on a bench, hold weights over your chest, and bend your elbows at 90-degree angles. Then press your arms straight up and lower back to starting position. You can vary your chest press exercise with Barbell Bench Press, Dumbbell Chest Press, etc.

Next chest exercises are pushups. Almost every muscle in your body will work with an emphasis on the chest and arms when you do pushups. You need to place your hand shoulder-width apart, bend arms and lower down as fast as you can for a basic pushup. Some of pushup varieties are Pushups on the Knees, Pushups on the Toes, etc.

The last chest exercises are chest flies. Doing the fly also works your major muscle of the chest with a focus on the outer portion. You just need to lie on a bench with palm facing in and lower weights out to sides, elbow slightly bent. Then you stop at shoulder level and bring weights back up over chest. You can vary it with Dumbbell Chest Fly, Chest Fly on the Ball, etc.

Hope those chest exercises could help you to build your muscles. Do it properly and frequently so you will get the body that you want. Don’t forget for resting because muscle grow when you rest.

By: Wibowo Notosusanto

If you have a skinny body and want to look good, you need to muscle building. In order to build your muscle, you need muscle workout. There many kinds of routines that you can do in muscle workout. However, the most important thing to remember is you need to split it so that you are not over-training.

Some exercises could cause muscle over-training if you do it continuously without resting. For example, you can over-train your triceps if you doing chest exercise on Monday, triceps exercise on Tuesday and shoulders exercise on Wednesday. Because all those exercise for chest and shoulders works the triceps secondary.

In order to prevent muscle over-train, you need to do one of three muscle workout routines and splits it. For example, you can work your chest, triceps and shoulders on the same day, and work your biceps and back on the same day. You can do many muscle workout routines. For chest, you can do four sets of Flat Bench Press, two sets of Incline Hammer Strength Machine and two sets of Dumbbell Flyes. For your back muscle, you can do three sets of Dead lift, three sets of Lat Pull Down and two sets of Seated Cable Row.

To exercise your biceps you can do three sets of Standing Barbell Curls and I set of Preacher Curls with dumbbells. For your triceps do two sets of Triceps Press Down and two sets of weighted Dips. Do four sets of Squats, two sets of Leg Curl and two sets of Leg Extension for your leg muscle.

To exercise your shoulder you can do four sets of Seated Military Press with dumbbells, three sets of Lateral Raises and three sets of Shrugs. In addition, you can do some abdominal exercises for your muscle workout.

Hope those tips could help you doing you muscle workout in order to build your muscle without over-train it. Remember to get enough drink and rest! Because your muscle growing when resting.

By: Wibowo Notosusanto

Do you have a skinny body? Do you feel not confidence with your body? Do you want to look strong in front of the women? So, you read the right article. Some people want to build muscle fast like a Bodybuilder. But sometimes they get the wrong idea of building muscle in fast way that could cause physical and mental over-training. However, here we will give you some tips of building muscle in faster and safer way.

First thing first, you need to develop your program in building muscle. You need to decide which exercise that you want to do on each day. The important thing is you have to make sure that each muscle could rest for a full day before you using it again. For example, you can exercise your chest in Monday, your legs in Tuesday, your arms in Wednesday, etc. You can also do cardio between the exercises. After you decide the program, you can start the exercises by doing weight lifting and calisthenics (push-ups, pull-ups, dips, etc) to get stronger.

Use free weights in your exercises rather than machine. Using machine in building muscle force you into unnatural movement that can cause injuries. Train your legs by doing free weight Squat with lowering your hips than knees. Squats are the most important exercise because they work your entire body.

You will also have bigger arms if you can Squat and Deadlift heavy weights. In building  muscle you need to do full body workouts (such as: Squats, Deadlifts, Bench Press, Dips, Pull-ups,etc) and get enough rest because muscle grow during rest. Don’t forget to eat more to gain weight so you can look muscular! Eat whole foods (such as: proteins, carbs, veggies, fruits and fats) when eat breakfast, eat post workout, eat every three hours and you need to eat at least your body -weight in lbs x 18 kcal to maintain weight.

Do those tips properly and frequently will help you building muscle faster and safer. Remember, as beginner you need more rest to grow your muscles. Drink water to help muscle recovery and sleep eight hours a day. Change your routines or add more weight every time you feel it getting easier and know your limit of exercise.

By: Wibowo Notosusanto

Muscle build is easy if you just follow a few steps but it also hard because it takes a lot of work and consistency. It is a good idea to set goals and track your progress before you begin your muscle build training program. You can write your goals and write your workout details and your daily food intake to track your progress. It needs a bit sacrifice to do those things but it is a must.

You need to eat enough quality foods if you want to gain muscle. It needs 70% diet and 30% training in muscle build. Your gender, weight, height, lifestyle and metabolism also play a factor when you want to build your muscle. You need to eat about 18 to 20 kcal times your bodyweight in lbs. It is divide into 40% protein, 40% carbs and 20% fat for every meal that you eat a day and you need to eat at least six meals.

In muscle build you also need to exercise. You can use core and compound exercise in your training such as Deadlift, Squats, Bench Press, Overhead Press, Rows, Dips and Pull-ups. Those exercises need to perform at least 12 sets each and 8 to 10 reps each set. In doing those exercise, you have to be careful to prevent injuries. For example, don’t lift the weight just with your lower back and don’t round your back when doing Deadlift. It is important not to get injury during your muscle build exercise.

It is also need to remember that in muscle build you need to get enough rest and drink much of water. Drink at least a gallon or more per day because it requires water to keep the overall system running well. Do not over-train and get at least 7 to 8 hours sleep a night because muscle grows during resting.

By: Wibowo Notosusanto