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Why You Need A Perfect Understanding Of The Muscle System?

September 14, 2007 – 6:34 am

If you are building your muscles, no doubt you see a need for you to understand your muscle system. When you understand the nature of each muscle category in your body, it will help you to plan on how to effectively build those muscle systems. It will also assist you in providing the right diet to your body to fully workout your physique to a stunning one.

In achieving muscle sculpting, you will need to know what type of diet, exercise, and equipment you need to accomplish your goal. To get this information the internet or your local library can be a source of great aid for you. You already know that whatever information you get helps you build your muscles to the taste you want it.

When you are ready to go, the only way to go will be through exercise. Your exercise will help you to work towards movement, strength, and contraction. All the exercises will be geared towards working the whole body. The same applies to the diet plan you choose for your body. They should all build tissues, cells, joints, cartilages, tendons, fibers etc.

The components of the muscles system.

The muscle system have a smaller and larger muscle groups. These group make up more than the 400 muscle tissues found in the body. The major work of the body muscles is for movement. Therefore, the muscles is responsible for the movements of your entire system, the leg, arm, bending of the knees, the fingers movement and so on. This movement is because the muscle is like an elastic band, hence the tissues are elastic in nature and can conveniently stretch whenever there is need for it.

Diminutive fibers: These groups of muscles comprise the cardiac, skeletal, and smoother muscles. The smoother muscles is also known as involuntary muscles. They are in form of sheets and you have no control over them.

When you are building your body, focus on building the skeletal muscles and the major muscle groups. The major muscle groups are; abdominis, quadriceps, deltoid, pectorals, and the biceps. Below is the description of where you can find each muscle system in your body.

Abdominis: All the muscle system in the abdomen. Quadriceps: This is the muscle of the thighs. Deltoid: This is the shoulder muscles. Pectorals: This is the muscles of the chest. Biceps: The muscle of the arm

The above muscle system make up the major muscle groups and special attention should be paid on them, when you exercise and when you diet. In your diet plan always remember to include enough protein content to allow for the building and development of your muscles.

For more information you can visit your library or the internet, there is always an abundant information in this area.

Joe Okoro writes about Muscle Sculpting, fitness and Body building in his free reports. You can sign up for his courses and get additional information by visiting: musclesculptingonline.com

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By Melvin Pang | Posted in Additional Information, Muscle Building | Comments (0)

Which Is Better For Building Muscle - Machines Or Free Weights?

September 13, 2007 – 7:30 am

Which Is Better For Building Muscle: Machines Or Free Weights?

Want to know the Million Dollar question I get asked probably more than any other?

Which is better for building muscle: Machines or Free Weights?

Well, first of all, overloading the muscle with heavy weight — whatever the type of equipment you use — is what promotes muscle growth. Any exercise that limits overload is not a good choice.

However, in most cases, it’s much more effective, and more efficient, to overload the muscle with dumbbells and barbells.

Most machines are very inefficient and not nearly as effective at muscle stimulation as free weight compound exercises. That’s because they limit the amount of overload you can achieve. Less overload… less muscle fiber recruitment and less muscle growth as a result.

Sticking with basic free weight exercises enables you to handle maximum overload and use natural biomechanics as you perform the movements. Machines restrict your natural movements, again, making them less effective for building muscle.

Now, if I had to use a machine for resistance training, it’d probably be Hammer Strength machines. Hammer Strength is a company that recognizes that humans do not lift weights in a perfectly straight line. The range of motion of Hammer Strength equipment generally follows the natural arc of our own force curve.

And the thing is, you can probably lift more weight on Hammer Strength equipment than a free weight barbell. And it makes sense why. The machines help you out by balancing and stabilizing the majority of the weight for you. This makes it easier to lift more weight. But it’s not an advantage. Muscle fiber recruitment will always be less than if a free weight were used.

Even though the absolute poundage is greater on a machine, the actual overload on the muscle is greater with free weights because you’re responsible for balancing and stabilizing all the weight yourself. This, along with an increased range of motion, is why free weights are better for more muscle fiber recruitment and maximum stimulation.

Bottom line, good old-fashioned free weights are the number one selection for building muscle!

Shawn Lebrun is an online personal trainer and natural bodybuilder. If you’re looking to pack on more muscle mass and get a lean, tight physique, check out my “Simple Steps To Get Huge And Shredded” program.

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By Melvin Pang | Posted in Build Muscle Naturally, Muscle Building | Comments (0)

What To Eat To Build Muscle - Learn What to Eat to Build Muscle

September 12, 2007 – 5:28 am

Alright well you have decided you want to put on some muscle mass and you know you need to hit the weights at a local gym or your garage to make this happen but, you don’t know what to eat to build muscle and that’s exactly what were going to cover in this article today.

In order to add muscle you have to know what to eat to build muscle and the main ingredient in muscle building is protein. Protein is the main building block when it comes to muscle growth if you supply your muscle with enough regular protein after a workout it will help the muscle fibers grow back bigger and stronger.

Although protein is an essential building block in muscle growth it’s not the only important factor of the diet. You have to be healthy and cut back on junk food and high fats and sugars and eat more natural sources of carbohydrates and proteins and fruits and vegetables. If you want to put muscle on fast you should be consuming food regularly just like bodybuilders eating 5-6 small meals a day rich in protein.

Most people when they start working out don’t know what to eat to build muscle and end up getting a descent workout in but, then they go eat candy and a soda product and wonder why they never gain any muscle. Here is how diet can be put in perspective when it comes to gaining muscle it accounts for at least 50% of your muscle gains so if you don’t have a diet your leaving half the money on the table.

If you need more information on what to eat to build muscle contact a personal trainer or dietician and they can arrange you a great meal plan or else you can check out our site for a free mini course. If you apply a couple tips that you picked up from reading this you will surely kick your muscle growth in gear.

For More Information On What To Eat To Build Muscle Check Out Our 100% FREE 3 Day Mini Course On Muscle Building! http://www.weighttraininghelp.blogspot.com/

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By Melvin Pang | Posted in Muscle Building Healthy Nutrition | Comments (0)

Ways An Athlete Can Achieve Success In Building A Stunning Physique!

September 11, 2007 – 8:27 am

One thing i commend athletes for is their ability to work very hard to make sure that they reach their goal of achieving peak performance in sports. Along the line, some athletes make very serious mistakes when they are doing these exercises. They tend to take up workouts exercises that they have not prepared their body to take up. Things like high jumps that demands much practice are engaged in without stretches and warm ups.

The reason for this faulty exercises most time is due to faulty instructions from gym trainers. Sometimes these trainers give instructions to athlete to participate in a given exercise which requires that they continue to train without let up, without much needed rest, without relaxation of the body to adapt to the gradual change that the body needs to function very well. Unfortunately, these athletes go on believing in them and tirelessly practicing without knowing that they are doing their body a future body damage that they will not be happy to have in the near future.

Balance is what every athlete should strive to cultivate in trying to sculpt the body and muscles. Stretching and warm ups on the other hand prepares the body for a more rigorous exercises that will help the it in reaching peak performance and achieving a stunning physique.

When the stretches and warm ups have been concluded, you can now move in to the real exercises. There are different exercise options that you can patronise. Some will strengthen your muscles, others will give you resistance, still others are done to tuck in the tommy. Whatever type you take up, just know that the final goal is to help you achieve a stunning look and healthier life.

Your real workouts should be exercises you can cope with in the beginning. As you practice and allow your body to adapt to these new situations, engage yourself in more workouts and allow your body to inform you of your next line of action. Make adjustments along the line as you find that one exercise does not complement your body type.

Sculpturing is all about learning and correctly applying what we learn to achieve our goal. If you apply the right exercise plus the proper diet plan, you will surely reach your goal without damaging your body.

Joe Okoro writes about Muscle Sculpting, fitness and Body building in his free reports. You can sign up for his courses and get additional information by visiting: http://musclesculptingonline.com

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By Melvin Pang | Posted in Build Muscle Naturally, Muscle Building Workout Routine/Program, Muscle Building | Comments (0)

The Role Of Repetitions In Your Muscle Building Program

September 10, 2007 – 9:24 pm

Repetitions are the basic building blocks of any strength or muscle building program but it is something that many lifters take for granted. How often do you see people at the gym speed through their reps, breathe haphazardly or fail to complete each rep correctly from a technical perspective? There is much more to the simple rep than meets the eye.

The first thing to note is that a repetition consists of three elements - namely lower, pause and lift. The speed at which this is achieved depends on the desired outcome, but to maximize muscle growth a slow, controlled tempo is required. The process should never be rushed, jerky or bouncy but instead should be controlled and smooth.

The second consideration relates to how many reps need to be performed. Once again, this depends on what you hope to achieve but you can use the following as a basic rule of thumb:

1. A single repetition maximum (1RM) increases muscle strength.

2. A six to eight repetition maximum increases muscle size.

3. A higher number of repetitions will have more effect on muscle endurance and little impact on size or strength.

Your aim therefore should be to complete six to eight reps of a load equivalent to 75-80% of your 1RM. This will maximize your muscle building potential, provided you complete each lift with perfect form in a smooth controlled manner.

You can find out more about building muscle by visiting the site listed below.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

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By Melvin Pang | Posted in Build Muscle Naturally, Muscle Building | Comments (0)

Successfully Building Muscle

September 9, 2007 – 8:21 pm

Adding muscle weight can be a longer and more difficult process than most realize. Many start lifting weights in hopes of gaining muscle mass without seeing the whole picture to gaining muscle. This often leads them to become discouraged because they think lifting weights is all there is to it.

Train Hard With Weights – Weight training is the most important aspect of building muscle. Coming up with a well balanced and varying routine is key. Remember that as your muscles strengthen and grow, you must add weight to increase the intensity and workload. But also know that weight intensity and number of repetitions plays a factor in building muscle, speed and endurance. Below is a chart to help:

3-5 reps – Highest intensity. Most effective for building muscle mass and explosive strength and power.

8-12 reps – Moderate intensity. Builds speed, strength and muscle mass.

15-26 reps – Intensity levels moderate to light. Builds stamina and endurance.

Muscle Building Diet – During your training, you will be exerting much more energy than normal. It is important that you not only replenish the energy you burn, but that you consume more calories than your body will use in a day. Your diet should consist of plenty of protein (30%). Protein is made up of amino acid, which are the building blocks of muscle. Typically, you should eat 1-2 grams per pound of bodyweight. You’ll also want to consume plenty of carbohydrates (55%) and a fair amount of fat (15%). Avoid trans fats and limit your intake of red meat fat. The best fat to consume is the fat found in fish.

Allow Ample Time to Rest – In order to put on those pounds, you need to let your body rest for a proper amount of time. You should feel no soreness or fatigue on your workout days. If you do, it is because you are over-training, under nourished or not well-rested. If this is the case, it is better for you in the long run to take the day off and rest until you are full-strength.

Greg Mauro is a staff author at Pure Fitness Help as well as Help For Health and its conglomerate sites.

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By Melvin Pang | Posted in Build Muscle Naturally, Muscle Building | Comments (0)

Speed Up Your Metabolism

September 8, 2007 – 12:00 pm

Wouldn’t it be nice to have your metabolism working faster for you -while you veg out? You know those Sunday afternoons when you’re lying around, watching a movie on-demand? Well, as long as you’ve been lifting weights, there’s no need to feel guilty for relaxin.’

Strength training builds muscle mass, which activates your metabolism. Once a speedy metabolism has been achieved, you can go about your day, doing your regular activities, while easily burning calories.

Muscle is an active tissue, and it’s the engine that will rev up your metabolism. That’s because muscle burns more calories than fat.

Thomas Williamson, of Equinox Gym, New York, says:

“Building muscle is the most fundamental component in staying lean. Think of muscle and metabolism working together - like a partnership. The more muscle tissue you have, the higher your metabolism and the more calories you’ll burn when you rest. The less muscle you have, the less calories you’ll burn. The best way to get your metabolism to work faster so that you can burn more calories, is by building more muscle - lifting weights and strength training. Losing weight doesn’t happen just by eating little and doing some cardio; that plan can actually slow down your metabolism. One pound of muscle burns 75 calories, while one pound of fat burns 2 calories.”

So, if you’re a victim of yo-yo diets, the one word answer to your dilemma may be - muscle. The more muscle mass you have, the more calories you burn even when you’re just sitting around. If you’re worried about getting too buff…don’t fret ladies, studies show you can increase your strength without getting bulky.

Be smart- lift some “dumbbells” to speed up your metabolism.

http://www.Selfinthecity.com is an online lifestyle magazine to help women acheive a hip, healthy and balanced life. Sign up for your free newsltetter to live your best life now!

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By Melvin Pang | Posted in Build Muscle Naturally, Muscle Building | Comments (0)

Muscle Gaining Fundamentals

September 7, 2007 – 1:55 pm

The first step to take when building muscle effectively is to acquire an understanding of the fundamental biology behind it, specifically the body’s actions and reactions to those actions that encompass muscle growth.

Principle

The principle of muscle growth is that the body releases a growth hormone when muscles are placed under tension for a specific amount of time. Micro tears are created in the muscle fibres when the body lifts heavy weights. The body then starts to repair these tears, but it builds extra muscle fibres as well increasing muscle size and ensuring it is prepared for the strain of lifting again.

Once the fundamentals are known, the second step to take is to put them into practise.

Practise

When applying this theory to practise, there are two variables that are altered to achieve the specific amount of muscle tension. They are the amount of sets and the amount of reps per set. By varying the values of these two variables whilst maintaining the same muscle tension, different parts of the body’s muscles are affected.

A high amount of reps per set and a low amount of sets, for example 12-15 reps per 2-3 sets increases the strength of the fibres that connect the muscle to the bone.

A low amount of reps per set and a high amount of sets, for example 5-7 reps per 4-5 sets increases the density of the muscle fibres themselves.

An effective muscle building workout routine will include a mixture of both ratios of lifting. An example of using this to formulate a workout plan would be to look at a four week period.

* Week 1: 2-3 x 12-15 sets / 2 secs up, 2 secs down
* Week 2: 3-4 x 5-7 sets / 2 secs up, 4 secs down
* Week 3: 4-5 x 4-6 sets / 2 secs up, 4 secs down
* Week 4: 2-3 x 12-15 sets / 2 secs up, 2 secs down

Throughout this routine, the body should intake plenty of protein-rich foods such as chicken, fish and eggs, and plenty of complex carbohydrates such as oats and cereals.

This workout routine constitutes a month of effective muscle building creating a bigger you that looks and feels great!

Tim Firth writes on health and fitness related issues. You can learn more by visiting my blog, How to Gain Muscle at http://how-to-gain-muscle.blogspot.com

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By Melvin Pang | Posted in Muscle Building | Comments (0)

Muscle Building Workout Routine - Get the Perfect Body With a Proper Muscle Building Workout Routine

September 6, 2007 – 5:51 pm

In today’s affluent society, more and more people are getting bombarded with perceived images of beauty and health. Someone with a muscular looking body with the likes of wrestling superstars like John Cena is considered healthy and beautiful.

Obviously, there are also a lot of us who simply wish to have that kind of nice toned physique with the snap of fingers. However, we do realized that getting a near perfect body means a lot of dedication to a proper muscle building workout routine and a great emphasis on our dieting and nutrition habits.

Having a well-developed body requires us to frequent the gym more often with a pre-planned muscle building workout routine. Coupled with natural supplements on a regular basis, it is really not impossible to have that sculptured look in no time. However, it important to remember that consistency, effort and progression are the main keys to any muscle building workout routine.

If you are really serious and focused on your muscle building workout routine, you will also need a set of motivation factors to ensure that you do not simply give up along the way. Major motivation factors include things like the compliments you get on the appearance of your body. It could also be the freedom of choosing the nicer clothes to wear without having to compromise on the size because you are either too fat or too skinny.

A proper muscle building workout routine can also help you to lose weight. Although you are not able to convert fat into muscles, a muscle building workout routine can aid your fat burning process quicker. You can also incorporate intensive cardio exercises into your muscle building workout routine to ensure a balance between muscle building and fat loss.

When your body loses fat, your muscle visibility will increase. This is another great motivation factor when you are just starting out on your muscle building workout routine. However, do keep in mind that if you feel sore after a great muscle building workout routine, it does not mean that you have a good workout or not.

Muscle sore is simply an indication that your muscles are being made to do something that they are not used to. Once your muscles are constantly trained in a proper muscle building workout routine, this soreness will gradually disappear.

There are a lot of programs that offer a systematic muscle building workout routine. These programs usually created by natural bodybuilders and fitness experts are meant to guide you with a step-by-step muscle building approach. One such program is called the ‘Muscle Gain Truth System’ which is the brainchild of Sean Nalewanyj has proven effective for thousands of his trainees.

You can get more information on this program which also offers a comprehensive muscle building workout routine by visiting the link provided below. Have fun and enjoy your muscle-building sessions!

Need more rock solid information on muscle building workout routine? I have put together a compilation of comprehensive articles written by top bodybuilders and fitness experts to help you achieve that ROCK SOLID BODY in the shortest time possible only here at Muscle Building Workout Routine!

Are you committing the 5 deadly blunders that most beginners do? Learn to avoid these bodybuilding pitfalls by signing up for a FREE 5-part mini course here at Rock Solid Body.

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By Melvin Pang | Posted in Muscle Building Workout Routine/Program | Comments (0)

Muscle Building Workout Plan - The Golden Key to the Perfect Muscle Building Workout Plan

September 5, 2007 – 3:50 pm

There is so much information these days on getting a good or near-perfect muscle building workout plan that most aspiring muscle-builders find themselves so confused easily. It seems that everyone is an expert in muscle-building and is able to dish out any muscle building workout plan so effortlessly.

However, is there truth in any of the muscle building workout plan that you have followed so far? Are you still searching for that elusive muscle building workout plan that can catapult your muscle growth results and break the gym mirrors in the process?

I suppose you are still searching for answers to basic questions like, how many days do I have to train every week? How many sets to perform for each muscle group? What is the repetition routine like? How long should my weekly workouts last?

If you are, then you are in need of the golden key to the perfect muscle building workout plan. This golden key will unlock the basic underlying principle to any or all of the muscle building workout plans that you have read or encounter before.

Yes, it is that powerful. And it is indeed very simple.

You see, most of us (myself included) find ourselves obsessed with the technicalities of muscle building programs and workout plans that we did not see the bigger picture. We are not able to look beyond all the muscle building workout plan presented to us with a solid understanding of the golden principle.

You may have already known the golden key to the perfect muscle building workout plan but simply neglected it. However you keep searching for any other new methods or plans that might help without keeping the golden principle in sight.

The golden key to any muscle building workout plan that we are talking about here is the golden principle of muscle building.

That is, muscle building is all about progression!

Whenever you go to the gym to lift weights, you are actually creating stress or ‘micro tears’ in your muscle tissues. Your body perceives this as an attack, and as a survival response it reacts by growing larger.

Thus, in order to increase your muscle mass, you need to continually lift weights heavier than the week before. You need to progress and do more than what you have done previously. That is the golden principle to any muscle building workout plan.

Simply apply that and you are on your way to a perfect, rock solid, ripped physique that you have always dreamed of.

Learn to use the most powerful muscle building tool to accelerate your muscle growth here at Muscle Building Workout Plan.

Are you committing the 5 deadly blunders that most beginners do? Learn to avoid these bodybuilding pitfalls by signing up for a FREE 5-part mini course here at Rock Solid Body.

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By Melvin Pang | Posted in Muscle Building Workout Routine/Program | Comments (0)
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