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Best Way To Gain Muscle

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There are thousands of companies out there selling newsletters, web site subscriptions, and all kinds of products that are promising to help you gain muscle fast. The thing is, all these companies want is your money. Every single one of them. They don't care if you will actually achieve your goal or not and yet they make you believe that you won't get there without them.Despite what those companies are shoving down your throat and trying to make you believe, gaining muscle is actually very simple. All you need to do, basically, is to lift weights and eat right. But although it is simple, it does take a lot of hard work and dedication. If you encounter anything that discounts any of these two, you should turn your back at it and walk away.

Allow me to put things in their proper perspective for you.

There are lots of bad information out there that give people a distorted, if not fantasized idea of how fast a person can add muscle through weight training.

A very common story that we read and hear is about a lad in his teens who managed to gain some 20 pounds of muscle after spending a year lifting weights. The thing is, because teenage years is when people generally experience growth sprouts, people in their teens will gain a tremendous amount of weight regardless of whether he is lifting weights or not.

So what is a reasonable expectation for how much muscle you can add in a year through weight training?

Well, if you lift five days a week (an hour a day) with intensity and focus for an entire year, and you have perfect flawless nutrition, you can expect to gain 5 pounds of muscle in a year if you're a hard gainer. If you are gifted with the good genes, you can gain up to 10 pounds of muscle a year.

Five pounds of muscle a year isn't a lot. That's why I always say, muscle building is a long term commitment. If you want to grow your muscles really big, you are going to be in for the long haul (i.e., several years just for bulking up and more years for maintenance).

Now, going back to my original point... muscle building, like I said, is all about weight training and eating the proper diet.

You have to lift weights to get stronger. And mass follows strength. That goes without saying that you can't get bigger without getting stronger.

Now, when you lift weights, you must have your full dedication with you. You are not going to gain muscle if you keep skipping on your workouts or if you just stand around in the gym chatting with the other people there. You are not going to gain muscle by standing near weights. You got to do something with them. Believe it or not, weight training is actually the easiest part of gaining muscle.

The hard part of gaining muscle is nutrition. As a matter of fact, it is the number one reason why muscle builders fail or get poor results. Keep in mind that it can take up to five days for muscles to recover after an intense workout. And during that time you need to constantly supply your body with protein.

You can't just have a steak at dinner and expect it to be all that your muscles need to recover and grow. You cannot expect to gain muscle by eating like that. Your body cannot store protein. What you need is six even doses of protein spread throughout the day so your muscles have this constant supply of amino acids to repair your muscles.

So how many calories do you need in each of your six meals? Well, that depends on your weight.

A person who weighs 140 pounds needs to have 350 calories every meal (or 2100 calories total for 6 meals). A person who weighs 180 pounds needs to have 450 calories every meal (or 2700 calories total for 6 meals). And a person who weighs 280 pounds needs to have 700 calories every meal (or 4200 calories total for 6 meals). Those are just a few examples, but you can compute the amount of calories you need based on that.

There's a caveat though, eating more calories than what your body really needs will not make you grow muscles any faster. What it will do is it will make you fat. And you don't need to get fat to build muscle.

So, workout, eat right, and work towards your goal.

How To Build Muscles, Olympic Style

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For years now I have been extolling the virtues of moving your body through space when you train, as opposed to simply moving your limbs around a fixed object. When you move your body through space, as the Olympic gymnasts do, you stimulate a much higher level of neuromuscular activation. In simple terms this means that you call more muscle fibers into play on any one exercise. And the more muscle fibers you activate, the more you will grow.
So if you want to develop an incredible physique, take a lesson from the Olympic gymnasts on how to build muscle, and start moving your body through space as much as possible while you train. Following is a list of exercises to start you on the path to getting huge.
1. Instead of triceps pushdowns do parallel bar dips.
Have you noticed how many dips and how much work the Olympians do on the parallel bars? And have you noticed the size of their triceps? Need I say more?
2. Instead of barbell curls do close grip chin ups.
Ditto what I said about the dips. Not only do you get incredible biceps development from close grip chins but you also get the added bonus of massive lat and forearm development.
3. Instead of bench presses do chain or strap suspended pushups.
While the bench press can be an effective mass building exercise it can also be one of the worst for your shoulders. If you want to be safer and build a chest and pair of shoulders like you see on the Olympic gymnasts I would highly recommend some type of chain or strap suspended pushup. This movement will call far more muscle fibers into play and challenge the smaller stabilizers muscles as well. Not only that but you will get an outstanding ab workout from this movement as well; something that can't be said for the bench press.
4. Instead of leg presses, leg extensions or leg curls do double and single leg squats.
When you sit in a fixed machine and move weight with your limbs as opposed to moving your body the level of neuromuscular activation is quite low; no matter how much weight you use. And it is very unnatural. A leg press allows you to build strength in your lower body without additional gains in lower back and core strength. This is not normal and creates an imbalance that will lead to future problems. When you do squats you incorporate nearly every muscle from head to toe and will not only build tree trunk sized legs but will stimulate growth throughout your entire body.
5. Instead of crunches and sit ups do all of the exercises listed above.
Isolation abdominal exercises like crunches and sit ups are not real life type movements. In real life your abdominals contract isometrically to protect your spine; they do not contract the way they do in a crunch or sit up. Not only that, but by continually flexing your spine for hundreds of reps per week, you will surely be setting yourself up for long term back problems.
If you follow a steady diet of chins, dips, suspended pushups and squats you will build an incredible set of abs. When you watch the Olympic gymnasts you immediately notice their rock solid abs popping right through their spandex and they never do crunches or sit ups. You simply can't hide abs like that. That kind of six pack is built with full body movements like the ones listed above.
But if you still want to do a little extra ab work you can add in exercises like planks and ab wheel rollouts; just skip the sit ups and crunches.
Now you know how to build muscle, Olympic style. Stick with these time tested exercises and the others listed in  Muscle gaining Secrets course for the next eight weeks and be prepared add some massive slabs of beef to your physique.

Muscle Building Diet: What To Eat So You Can Build Muscle Up

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Learn How to Build Muscle Without Weights and Take the Challenge

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You must have come across some people who joined the army and returned with a visible change in their shapes: buff, lean, and more muscular. Their body shape changed because the military Is familiar with how to build muscle without weights. They motivate themselves to practice bodyweight calisthenics exercises. Seeing the Olympic athletes perform their actions is another eye opener. Their powerfully built bodies are also the result of similar bodyweight calisthenics exercises. With these facts in front of your eyes, you can clearly judge the possibility of building muscle without weight lifting.



You need to train your muscles against a resistance of force in order to build muscle. The different types of resistance that the muscles experience can not be identified by your body. Kick off with building muscle without weights before employ weights. Before you bother yourself with the additional weights for muscle building, just learn to proficiently move your body through a number of exercises. The implementation of added weights can be done after your body has laid a foundation that will be provided through these body weight exercises.



The means of muscle building are trouble free. New muscle is build at the time if need by your body. The need for muscle to function depends on how much your body sees the demand. In order to practice the exercises using bodyweight calisthenics, your body will soon grow the muscle required for it. You can begin instantly and you do not have to pick up any expensive gym equipment. This gym equipment is already with in you and just needs to be used. You can make use of your equipment any where at any time you wish to in order to build muscle without weights.



It is essential that you start exercising correctly. You will have to act wise in order to perform the accurate exercises. If you are not aware of the recommended exercises for each muscle group and know how long and how hard you should work out, then do not take a start. Browsing through the internet, consulting books and asking the professional trainers are some of the means by which you can gain information.



After learning everything about the accurate exercises and knowing how to build muscle without weights, you can kick off anywhere. A small area of floor anywhere in your bedroom, living room, or kitchen is enough. You can perform them in your hotel room when on a journey. Maintain your exercise routine on a regular basis to gain instant muscle mass. You will achieve maximum results in the form of developing muscle without using weights, when you perform the right exercises for the right purpose.


Do you want to look for more information about best muscle building program? Please visit the build muscle program. They are proven programs of step-by-step guide to help you how to build muscle mass.

How To Build Muscle Up - Nitric Oxide Booster

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If you're looking for way on how to build muscles fast then you might want to know how to go about doing it correctly. The worst thing that you can do to yourself is to do all the wrong things and just waste a whole lot of your precious time and still not get any kind of positive results. To get the results that you want, there is something that can help you, NO supplements.
NO (or nitric oxide) supplements do not really contain NO, but it does increase the body's natural NO production. But how can increasing NO amounts in the body help in building muscles? There are actually a couple of ways it can help.
When you pump iron while training, your muscles will contract, this will cause the blood vessels to dilate which in turn cause more blood to flow through them. With the help of NO, your blood vessels will dilate better thus improving the circulation of oxygen rich blood in the muscles, making them less prone to fatigue, which in turn means that you'll be able to train harder and longer than ever before. And because of NO, your muscles will also recover at a much faster rate.
If you use the right kind of supplements, you will be able to see impressive results even after just a few workouts. This supplement is not a miracle drug which will give you large muscles even if you do not exercise. This is only a supplement that will aid in your training. Its real purpose is to make your every workout session much more effective.
If you train regularly at the gym, you will start to notice that you are beginning to catch up with the other hardcore trainers in terms of bulk; with continued use and proper training you may one day even overtake them. If you're tired of training long, hard hours and yet there are still no noticeable results, you should try training smarter and use NO supplements to give you an advantage.
If you think that NO supplements is just the thing that you need then you should by all means try it. Just be careful that you only get the real deal, as some products who claim they can boost NO production may have deadly side effects.

How To Build Muscle Up - 3 Bulk Up Exercises to Build Muscle Fast

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What To Eat To Get A Six Pack - How Getting A Six Pack Depends On Your Diet

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3 Unusual Ways to Build Muscle Up

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Most people are aware of the conventional ways to build muscle up by making use of barbells, dumb bells and other equipment routinely found in a fitness centre. These are great for the majority of the time however they do have certain limitations such as: you may get bored using the same equipment over and over again or your body may have adjusted to these pieces of equipment and stopped growing because of this. To combat these problems here are three unusual techniques you can use to boost your muscle building progress:

1) Unstable training. This amounts to training muscles when they are in unstable situations, for example doing push-ups with your hands placed on the tops of two medicine balls. What this will do is make your body wobble slightly from side to side thus making you use the other muscles surrounding the prime mover to be used to support the movement. This stimulates more muscle mass in a way that they are not used to being used and also stimulates the bodies central nervous system. Another example of this could be doing bodyweight squats on a wobble board. You won't be able to use as much weight as normal and safety should be your main concern but this is a very effective way to stress your muscles in a new way and trigger new muscle growth.

2) 10 sets of 10. Choose a major multi-joint exercise such as squats, bench-press, deadlifts or lateral pull downs and then select a weight that you can just manage to do ten reps with. Your goal is to complete ten repetitions for each set with the last rep being almost impossible. You then go on to complete 10 such sets. This is very stressful and you will not want to do any other exercises in the same session. Your body will also likely be very sore for a few days but what this will do is really give those muscle groups a sever workout and a new reason to grow.

3) GOMAD. The biggest problem most people have when trying to build muscle is in consuming enough calories to support muscle growth. One easy way to overcome this problem is to attempt the GOMAD challenge. This requires you to consume a gallon of milk a day, hence the GOMAD acronym. This is perfectly safe to do, (remember we feed milk to our babies in relatively large quantities), consult a doctor though if you are in anyway unsure. By drinking so much milk you are filling your body with large anmounts of calories and a lot of protein that is ideal for supporting muscle growth. You should build up to a gallon of milk a day slowly then try and stick on this program for between 1-3 months although even a couple of weeks will lead to noticeable muscle gains provided that a decent muscle building routine is being followed.

So, there you have three unusual ways to improve your muscle building progress, give them a go and whatever happens do not give up on having the body of your dreams!

How To Build Muscle Up Without Ever Having To Lift A Weight – The Muscle Experiment Review

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The Muscle Experiment has simply changed the way the bodybuilding game is played permanently. This instantly downloadable muscle building manual has transformed countless skinny guys into SuperFreaks…and all without the use of weight lifting equipment.

This book dares to go where no other went. And it deals squarely with an issue that has been left unanswered for literally centuries: Bodyweight Training - How To Build Muscle Up.

In the Muscle Experiment-How To Build Muscle Up, the author Mike Thiga puts an end to the MYTH that “you can’t build muscle without weights”.

In fact, his own body transformation that took him from 148 pounds to 187 pounds of muscle involved nothing but the use of bodyweight training protocols. And in The Muscle Experiment, he shows you exactly how he did it and how you can apply it to build massive amounts of muscle for yourself.

Hands down this is THE most practical and to-the-point muscle building program I’ve ever seen. No 300 page crap that will bore you to death. The Muscle Experiment goes straight into the meat of things. And as Mike says in the book, “I’ve only given you ONLY what you’ll need to build your perfect body. Nothing more, nothing less.”

Do You Know How To Build Muscle Up?-Muscle Gain Without Fat Loss

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There are many theories that get tossed around in the weight loss/ weight gain science arenas. There is the old standard calories in vs. calories out theory that says if you take in more calories than you burn you will gain weight and vice versa. According to this way of thinking, you need to eat about 3500 calories above what you are burning to gain a pound. But, how do you make sure that you are gaining muscle and not fat?

Here’s where things start to get a little more complicated. A lot of the other theories flying around have to do with ratios. The ratios I am referring to compare the percentages of your diet that come from protein, carbohydrates and fat.

For muscle gain without fat loss the recommended ratio is usually 40/50/10 meaning that 40% of your total calorie intake is from protein, 50 percent is from carbohydrates and 10% is from fat. This is noticeably less fat than the weight loss ratios which usually call for a minimum of 20% fat and that may seem counter intuitive to you, but eating too much fat will actually slow down your weight gain for a couple of important reasons:

1. It fills you up more quickly so you will end up eating too few calories.

2. It is more difficult for the body to store or use as energy and actually requires more calories to process.

You need to have adequate protein and carbohydrate intake to support the new muscle growth you are trying to achieve. The minimum protein intake for muscle repair is about 1 gram of protein for every pound of your bodyweight, but you will need to check your ratios and be sure to get about 40% of your total calories from protein.

You should track everything you eat for 2 to 3 weeks until you understand what the right amount of food and ratios look like for you can then continue eating the same way. If you stop gaining weight or lose weight, simply go back to tracking your meals until you are back on track again.

As for the “how much to eat” part…Remember that you are underweight due to a combination of a high metabolism and not eating enough. That is usually the thing the skinny least wants to hear. You probably think you eat a lot, right? Track your current food intake for a couple of days and you will likely be surprised to find out you are not eating nearly enough.

You need to be eating 5 or 6 substantial meals per day with the 40/50/10 ratio in order to gain enough weight. There are plenty of complicated formulas for figuring out exactly how many calories you should be eating in order to gain weight, but an easier method is to take your current weight and multiply that by 15 and base your caloric intake on that number. If you aren’t gaining a pound a week you should multiply your weight by 16 or 17 until you begin to see the increase you want.

How To Build Muscle Up

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Better Business Bureau Seal of ApprovalYou want more muscle, less fat and better health in less time. Everybody does. Hundreds of BS artists and con men have suckered smart people like you and me into buying all kinds of pills and potions to give it to us.

What you are about to discover with How To Build Muscle Up is not a pill or a potion. It is not a gimmick. This is not some hype to steal your hard-earned money. I couldn't live with myself if I tried to sell lies. I have a family and a belief that demands living up to a higher standard of ethics.

The truth is I stumbled on a way to work out that is so powerful yet so brief I had to share it with the you and the rest of the world.
Here's How I Went From Hours In The Gym
To Just Minutes In the Gym Every Week:

Let me share a true story with you. Several years ago I started to notice that my entire life revolved around my workouts and eating "six meals a day". Sure, this is my job. But come on. I have a life...and I demanded it back.

I soon discovered a connection between the training routines we read about in the magazines and trainers want to put us on...and steroids. Even worse, greedy supplement companies were just sitting back and laughing all the way to the bank as real-world trainees like you and me emptied their wallets on worthless pills and powders. “Recovery” supplements became the rage. What a scam!

I'm going to cut through the nice talk and say it straight: Many of the articles you read in magazines were written by genetic freaks and drug-abusing muscle monsters who couldn't teach a REAL person to train if their pathetic lives depended on it. The same goes for most of the trainers I see in gyms today. And the supplment companies depend on this for their lives. The more you train, the more pills they can sell you. After all, you need all the “help” you can get in the gym.


Jimmy Smith, MS, CSCS
Author, The Physique Formula If you want to win the battle with weight please visit How To Build Muscle Up now!