Building Muscle Mass | Buffing Up

Some Little-Known Muscle Building Tips

Jan 022010

By Vince DelMonte

So you think you know everything about building muscle? If you have read everything, tried everything and heard everything about muscle building but still resemble the silhouette of a Calvin Klein model instead of a buff fitness model, then I promise these three little-known muscle building tips will accelerate your muscle gains immediately!

1. Body Weight Training

This was once a popular muscle building technique but is very commonly ignored. Why? Most gain muscle programs are very challenging, meaning that your ego can take quite a beating! As far as I am concerned, if you cannot work with your own body weight, then you have no business using external loading such as barbells and dumbbells.

It’s incredible how many attempt to use heavy weights with a microscopic range of motion but can’t do a set of push ups, a squat to the floor or even one chin up. Don’t get me wrong, there is definitely a place for external loading with heavy weights, but not until you have the ability to master the following bench marks:

Men should strive for 1 set of 20 1-leg squats, 1 set of 40 dips, 1 set of 80 push ups, 1 set of 20 chin ups, and 1 set of 20 pull ups.

Females should aim for 1 set of 40 push ups, 1 set of 5-10 chin ups, 1 set of 10 1-leg squats, 1 set of 10-15 dips and 1 set of 3-5 pull ups.

These standards will lead to building muscle mass more easily in the following stages of your weight training program, and ensure a solid foundation of general fitness and muscular endurance.

2. Flip Your Program Upside Down Every 3 Weeks

This is one of the easiest tricks to ensure your body side-steps plateaus forever, not to mention This is an extremely powerful tip to building muscle mass. Consider that every Monday, you have been training your chest, shoulders and triceps. Three weeks later, in your next phase, you should do the complete opposite. On Friday, then, you will train your triceps, shoulders then chest. Because each muscle group will have an opportunity to train completely fresh, this will prevent plateaus.

On Friday, let’s say you are training your back, biceps, forearms and abs. Then you will train your abs, forearms, biceps, and back on Monday (in the opposite sequence). You will literally switch everything upside down. Again, this will ensure that, when your body is most fresh, these muscles receive an opportunity to train first in the week.

You will curse my name when you blow the heck out of the smaller muscles first and than train the larger muscle groups last. Give it a try–trust me. You be the judge and don’t be surprised if you see new levels of muscle mass and strength after this one technique.

3. Spend More Time At The Grocery Store

Accept the fact that you will need to spend more time than you do right now in the grocery store if you are serious about building muscle. When you open the refrigerator looking for something to eat, have you ever found only moldy Aunt Wilma’s Thanksgiving turkey leftovers? Ever gone into the cupboards and discovered only a few leftover bags of potato chips from last week’s Super Bowl party?

Your cupboards and fridge need to constantly be stocked to create the best possible environment for building muscle and fat loss. This will mean more frequent trips to the grocery store. Start now by replacing the crap that is in your kitchen with nutritious stuff, and don’t ever go back to stocking the bad stuff. Don’t ever let that supply of good food run low.

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.BestGainMuscleProgram.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

The Easy Route To A Great Chest Is Building Muscle Mass

BodyBuilding No Responses »

Nov 262009

Ask most little boys and they’ll tell you they want to look like their superhero one day-were you one of them? Building muscle mass is what you need to realizing this boyhood dream. It matters little that you’ve always been kind of thin; with discipline and perseverance, you too can build chest muscles like that of champions.

What do you need to do? First of all you have to increase the calories in your diet starting yesterday. Your daily calorie allowance should be around 3,000 to 6,000 calories derived from healthy sources like chicken and fish. Your goal is to gain a lot of weight so you can then convert this to the big, bulging muscles you want to have. Indulge in sweets and junk food once in a while but generally stay within the neighborhood of lean meat and carbohydrates.

In building muscle mass, it is vital for you to keep track (at least in the earlier stage) of your calorie intake. The ratio for this should be 50% carbohydrates, 30% protein and 20% fat. Useful tip: a gram of protein and carbohydrates both are equal to four calories while a gram of fat is equal to nine calories.

As soon as you have your food plan in, let us concentrate on the next part of getting a great chest which is the appropriate workout regimen for you. Always start your training with thorough stretching and a sufficient warm up to get the blood flowing to the rest of your body. This prepares it for exercise, even optimizes the condition of your body so it will be prepared for the incoming barrage of physical pain and soreness.

A beginner’s program will look something like this: 3 sets of 12 reps bench press using 40 pounds (add or subtract according to your more detailed specifications); 3 sets of 12 reps dumbbell flyes using 10 pounds; and 3 sets of 12 reps dumbbell pullovers using 20 pounds. After few weeks, you can include 3 sets of 12 reps incline bench press using 30 pounds; and another 3 sets of 12 reps decline bench press. Monitor your progress; you should be increasing weight loads gradually while lowering the reps.

As with all effective training programs, vary the weights and drills every 2 to 3 weeks to challenge your body to perform its best. Train the target muscles using different positions like the flat, incline and decline angles. Flyes especially give a good workout to your pecs so make sure you always include this in your routine.

Observe that you do not risk under training your other body parts even if your main objective is to build chest muscles. You don’t want to be the man with a barrel chest walking around in chopsticks legs right? Set aside two to three days training the other muscle groups.

That’s about it; focus on building muscle mass, have a balanced diet and do the right exercises in the correct form. It won’t be long before you get that strong and muscular chest you’ve been working hard for. There’s one last thing you will need to do, enjoy! Physical training really is one of the most gratifying experiences you can have-not only will you get a great physique; you will also gain a healthy and fulfilling life anybody would be lucky to have.

Emmanuel Palmer can teach you how to build chest muscles fast. Get great information on Building Muscle Mass today.

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