Bodybuilding Routines - Gain Maximum Muscle by Choosing the Best One!

No doubt if you've been doing research on gaining muscle then you've been subjected to literally hundreds of different bodybuilding routines, theories and principals.

 Each probably claiming to be the best thing since slice bread, right? Let's take a look at two of the most popular bodybuilding routines and principles! The 2 main categories that they can be split into are HIT (High Intensity Training) and Volume Training.

HIT - Based on the premise that only one to two sets of the highest intensity is required to stimulate each body part! This was a more recent development than volume training, which is the scientifically accepted way to build muscle - HIT was made famous by a bodybuilder in the 70's called Mike Mentzer. Mike found that training each body part with minimum sets and taking maximum rest (sometimes up to 9 days!) was a better way for him to train and achieve results.

In the real world, how does it fare? I'd always at least advocate HIT for beginners - You can grow without using much volume at all. All the while getting your body used to the big compound exercises.

The con of HIT if you're a beginner? You may not quite understand what "intensity" feels like yet and it may not be advisable to lift weight at maximum intensity initially. I've had good results with HIT even as an intermediate and advanced trainee. Especially for strength.

Volume Training - This was the kind of training advocated by Arnold Schwarzenegger and many, many others.

If you ever take a course or complete a degree in fitness, this will be the method taught to build muscle - Many sets and many exercises per body part. In new trainee's, my personal feeling is that such volume isn't needed and may lead to over training depending on your ability to recover.

While there is no doubt that volume training works, I believe it is professional bodybuilders that really make it popular (Have you SEEN those workouts in Flex?? Crazy volume!) It must be remembered that these professionals are on many... let's just call them "supplements" to allow for them to train harder and longer. Volume training is great for the intermediate and advanced trainee.

Ok! Now that you understand these 2 principles, want to know the BEST bodybuilding routine if you're starting out?

You can find my honest reviews of the best bodybuilding e-books online at my blog to build muscle fast
You can also sign up to my free 5 day e-course to learn the 5 crucial principles to building muscle or burning fat!

If you're fed up of being skinny or overweight, check out my blog to help you build muscle or lose weight fast

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Natural Bodybuilding Workout Review - Optimum Anabolics

You know what, I used to be just like you.

I'd spend 6-7 hours at the gym each week, and workout hard. But after doing this for months (in fact 9 months) I found that I didn't put on much muscle at all.

I was working hard, yet had no results to show for it.

Sounds familiar?
Well, it's a very common situation for guys who go to the gym, to put all that effor tin and to not be able to pack on muscle easily.

See, the problem is not that they're lazy, the problem is that the bodybuilding workout they're using is not effective.

With a bodybuilding workout that is effective, then the rewards are great!
Let's review such a workout.
It's called Optimum Anabolics by Jeff Anderson.
When I used this workout, I didn't know what to expect, but I found:

1. I spent 2 and a half to 3 hours a week at the gym (instead of 6 or 7) but I got more than double the results I used to!

2. I gained muscle in all areas: chest, shoulders, bicpes, triceps, back, and I noticed a change in 2 weeks. After 12 weeks, the results were even better. Plus I lost fat much easier.

3. My use of protein supplements dropped overall and I would spend much less on these supplements. In fact, I have dropped all protein powders and creatine altogether now and the results are just as good.

4. My body would look great with or without a shirt on : )

See, the way Jeff's natural bodybuilding program Optimum Anabolics works is that it uses:

1. Supersets in such a way that get's the best pump - much better than any other program I've tried so far. This not only feels great, but have caused me to get much more results than I ever had, even with other 'good' bodybuilding ebooks available on the net.

2. Uses a program that actually changes as the weeks go by, in terms of intensity and set numbers.
See this is something that natural bodybuilders in the know are using all the time, but most guys simply do not know about.

When you do this, your muscles are shocked into growing, even when the intensity goes down every 5-6 weeks. You'll learn about all this in the program.

3. The amount of protein in the diet also changes in a specific way. Again, you'll get all this in the program.
As I said, I like other bodybuilding programs, but because this has given me the best results, I've stuck with it.

So if you want results instead of spending hours and hours at the gym and not getting the great looking body you want, then check out this program by Jeff.

You get to spend only 3 hours at the gym per week and get double the results.
It will save you time, and get you the results you deserve.

So go for it and gain muscle, lose fat and get the great looking body you've always wanted.

Lucas Ryan helps you to gain muscle and lose fat so that you can show off your bodybuilding efforts and look ripped in no time.

 For more valuable tips visit his site on bodybuilding workout routine reviews, and get real results with your training.

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Bodybuilding Tips For Skinny Guys

Here are some tips for skinny guys who want to start bodybuilding. If you follow these together with the free bodybuilding programs I will share, combined with a healthy weight gain regimen, you are almost sure to succeed.

Bodybuilding Tip #1. Consider Your Body Type When Setting Your Bodybuilding Goals
One mistake commonly made by beginners is choosing a program unsuitable to their genetic make up. When they fail to gain desired results they end up quitting. The key to success is to know your body and adopt a muscle bodybuilding program which is correct for your type.

Every person's capacity to grow muscles vary. Among the factors which influence muscle growth are: -how much protein synthesis can be created by your body -testosterone and cortisone levels and -insulin response.
How much do you really know about building muscle mass? If you don't know much, how can you expect to be successful in muscle building? Bodybuilding for muscle growth requires A LOT of hard work, determination and lots and lots of mental and physical resilience. So if you're going to do it you might as well do it the right way from the very start.

You have to consider your body type as well as it plays a role in muscle building.There are 3 types:

-Mesomorphs are people who can grow muscles like weeds; -Endomorphs gain fat faster so they need to work out extra hard and -Ectomorphs are the naturally skinny type.

Your objective should be to maximize your body's potential in obtaining muscle growth. Don't expect to have the ability to develop your legs or biceps as fast as Mesomorphs if you have a different body type.

 Exert your efforts on realizing your body's potentials.

Bodybuilding Tip #2: Educate Yourself
For years, I trained ignorantly before learning more about muscle building. My weight training program would depend on my moods, on how much weight I felt like working with or how motivated I felt that day. My muscle growth rate was insignificant.

Big mistake.
You have study and look for a weight training which is right for your situation and objectives.

There are several ways such as getting a mentor, hiring a reputable trainer. You can also buy bodybuilding DVDs or educational multimedia bodybuilding programs. Just remember to make sure that your program is guaranteed and proven and study the program before starting.

Bodybuilding Tip #3. Model a Proven Plan to Getting Big Fast- and Stick to It!
After you've chosen a suitable program, commit to follow the program until you complete it, all the while tracking and monitoring your results.
Be consistent and persistent.

If you do not see quick results within 2 weeks, don't switch from one program to another. This is another foolish mistake and a sure way to failure.

 It's like cooking with only half the ingredients and blaming the recipe when the meal sucks! (I should know, as I'm speaking from experience!)

You will only fail if you discontinue before the outcome become visible. Just take it one step at a time and adhere to one program.

A Muscle Building Program That Works Specially For Skinny Guys and Gals
If like me you have trouble putting on weight let alone muscle, the best muscle building program I have used is No Nonsense Muscle Building by Vince DelMonte. For women, you can try No Nonsense Body Shaping for Women.

I think it worked for me because it wasn't a one-dimensional approach. The program recognised that to be successful in bodybuilding, it is important to influence all the factors that affect muscle growth. These factors are:

• lifestyle
• nutrition
• efficacy of your bodybuilding routine
• your muscle recovery rate
• hormone production and responses
• metabolism
• stress rate
• your mindset

I also like the fact that it's all natural and relying on excessive muscle supplements is actually discouraged because it isn't the real thing.

If you want to know more about how I used this program and what it did for me and many other skinny guys, go to my blog for more bodybuilding tips for skinny guys.

Sign up to my newsletter and you'll get videos, articles, 2 free ebooks, and the first part of the actual program (worth $47) - a 6 to 8 week conditioning muscle building program designed to prepare your body for insane muscle growth.

Clement Yeung is the founder of Muscle4Hardgainers, a blog dedicated to giving free advice and tips for men and women who want to put on weight and gain muscle naturally without the use of harmful drugs or expensive, bogus muscle supplements.

Visit his blog now for more real deal no nonsense bodybuilding tips.

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Body Building - A Few Important Tips To Equal Arnold!

Body building tips do interest people. New ones are always designed to take off the old ones. In simple words, people are just trying to get a break through and go on in the right track. It is not the best thing to do. 

However, it is not wrong at all. You can be successful in body building only if you are simple and do not go by any formulas and believe its magic.

Best tips

Avoid over training is the best tip that you can get. Over training is nothing but working out too much per week or even working out too much as in working over time. 

Anything more than an hour continuously is called over trained. If you are not feeling up to the mark or are suffering from some injury then it is advised not to work out. 

There may still be people who do not agree to it. Working smart is very important. Therefore working smart along with working hard is the most critical tip of body building.

If you work too hard at a gym you will realize that you can not grow muscles. The body will not take in stress that is extra and begin to go on with atrophy instead.

 This is something that people do not want and hence try not to work out too much. Simple working out like going to the gym about three to four times a week and taking plenty of rest is something that you need to look into.

 Getting injured will put your whole process down and all your efforts would have been wasted. This is another good body building tip.

So therefore, you can conclude that there have been no magic formulae and will be no magic formulas for your body. You all need to know that the body has a certain limit. Success can not be got if you go beyond the limit. Everything will be a waste if you waste your time on working out too much.

Abhishek is a Health And Fitness expert and he has got some great Body Building Secrets up his sleeve! Download his FREE 85 Pages Ebook, "Ultimate Body Building And Fitness!" from his website http://www.Fitness-Magic.com/70/index.htm. Only limited Free Copies available.

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Secrets of Natural Bodybuilding

Natural bodybuilding is the path that most bodybuilders will take, there are a select few who will always yearn for more and will take to steroids in an attempt to further their gains. 

The simple fact is we all have genetic limits, once we hit them we have gone to the point where our bodies are refusing to put on any more muscle, for many people this day will never come, yet people in this situation still use steroids for quick results.

The secrets to natural bodybuilding are simple:

* A solid weight lifting routine that is regularly changed up

* Plenty of good wholesome food

* Plenty of rest

* Consistence

The bottom one is probably the most important of them all, many people fail to see the results they want and this is usually because they are not being consistent with one of the other 3 aspects. Weight lifting can be repetitive, but for maximum results this has to be accepted, lets face it, you need to do the same exercises, eat the same foods at the same times and regularly. 

It is a routine lifestyle for many people and only when you have this mastered can you really maximise your gains and push your body to its genetic limit.

The secrets to natural bodybuilding are.. well there are no secrets, hard work and consistence! There is no magic formula, put the work in and you will see the results, never give up and keep training hard, don't forget that changing up your routine every 6-8 weeks is also very important to stop your body from adapting.

Ahh I recommend Vince Delmontes Fitness Course... hah, it's a funny story actually, and you can read my ironic, story about my experience with Vince Delmonte right here: Vince Delmonte Workout [http://www.VinceDelmonteReviews.com]

Honestly, Vince Delmontes No Nonsense Course is pretty darn cool, and I've enjoyed my new bodybuilding routines since purchasing it... find out more here: Vince Delmonte Review [http://www.VinceDelmonteReviews.com]

Article Source: http://EzineArticles.com/?expert=Stewart_Mathers

Get Fast Results - Tips to Successful Bodybuilding for Beginners

With so many ads and free bodybuilding regimen in magazines and the Internet, it is easy to go wrong. DO NOT use the bodybuilding regimen of professional bodybuilders when you start off.

Begin slowly. It is natural to be enthusiastic at this stage. But your body needs only 3 non-consecutive days of workout a week. To be successful, your bodybuilding regimen needs to focus on:

• The right kinds of exercises
• The right technique
• Breathing technique
• Diet

Mastering technique is the most important part of a beginner's routine. If you are doing the right exercise in the wrong way, you are wasting your time. Once you have mastered the technique, you can push your body harder and do the number of recommended reps. This way you can achieve more number of reps without having to worry about injury.

Gaining muscle mass is not just about exercising. This has to be coupled with a bodybuilding diet. Good nutrition is an important part of your muscle building program. You should ideally be having five or six small meals a day. Here are some changes you need to make:

• Cut fats
• Say 'no' to refined sugar
• Take in lots of water
• Increase your protein intake

The best time to work out is in the morning, on an empty stomach. Your body needs food after the workout because your last meal would probably have been 8-10 hours before the exercise. So, you should NEVER miss your post workout meal.

Your ideal diet should include potatoes, rice, pasta, lean red meat, egg whites, banana, turkey, cottage cheese and tuna. Natural fats like natural peanut butter, olive oil and flaxseed oil are good because they are rich in monounsaturated fats.

Warm up before you start your bodybuilding exercises. Perform all exercises through their full range of motion. Keep your movements slow and controlled. This will help keep resistance on the muscles. You may need to rest between exercises, especially in the beginning.

There are a number of exercises that you can choose from to build the body of your dreams. For the exercises to work in peak form, you need to cycle the exercises so that all the major muscles receive their fair share of resistance training. Change the sets, switch the order of body parts, choose different exercises and vary the rest time between sets.

Do not start on any supplements right away. The need for supplements comes in only after you hit a plateau - the stage when you are doing all the right things, but not seeing any results.

While bodybuilding success depends on pushing the limits, never ignore pain. Set small and achievable goals. Do not give up. Remember bodybuilding is not just about exercises, it is a lifestyle in itself.

Bodybuilding is serious business. So, the first thing you have to do is get a physical done. It is absolutely essential to ensure that all your organs are in perfect working order. A healthy heart, liver and kidneys are a must if you dream of body building success. Your hormonal balance also plays a very important part in bodybuilding.

Discover more about bodybuilding for beginners [http://bodybuildingzone.info/articles/pick_the_body_building_workout_that_will_work_for_you.php] to what to watch out for and tips for female bodybuilders [http://bodybuildingzone.info/articles/female_body_building_is_very_different_than_male_body_building.php] at the bodybuildingzone.info [http://bodybuildingzone.info/]

Article Source: http://EzineArticles.com/?expert=Boyd_Adams

 

Pre Contest Tips For Winning Any Bodybuilding Contest

Bodybuilders train most of the year to build muscle. But for some reason, when they begin dieting for a show, some forget that they are bodybuilders. 

They stop training to build muscle. Their sole focus is losing body fat, at all costs, which often leads to excessive lost muscle. 

Muscle is not an entity that one can "pause" - your muscles are always in a state of hypertrophy (growth) or atrophy (shrinking). When bodybuilders neglect additional needs the body faces during a calories deficit time period (like a pre-contest diet), the end result is often unnecessary muscle loss. 

Manipulation of supplements, fats, and carbohydrates can assist in countering the muscle loss, which often accompanies a pre-contest diet.

Supplements

Creatine should be taken for the entire duration of the pre-contest routine, and removed in the last week as sodium and water levels are manipulated in the drying-out process. 

EFA's (essential fatty acids) in the form of Fish Oil should be consumed the entire time, at the dosage of 1 gram, three times per day with meals. Finally, a good thermogenic compound like Tridenosen H should be used for the duration of the pre-contest diet. 

It will assist in leaning effects with nearly the effectiveness of a clen or a t3, and its protein sparing effect will be of great assistance as protein grams are lowered in accordance with carbohydrate and fat manipulation, keeping the total caloric intake steady.

Carbohydrate manipulation

In the last 5 weeks before the show, manipulating carbohydrate levels, in both type and number, is essential. Alternating two high-carb days with one low-carb day is effective for many, but that can change as show day approaches. Carb type awareness, however, is essential every day.

Carbohydrate consumption should revolve around training time. Half of your daily carbs should be consumed around workout time.

One-sixth of your daily carbs should be consumed before training, and 2/3 of your total daily carbs should be consumed after training. Post-training carbs should be of the simple carb variety in order to spike insulin levels during that very small window when glycogen levels are at their lowest. 

The result is curbed cortisol levels in the bloodstream during the most dangerous time of the day for losing muscle!

Fat manipulation

In the last 3 weeks before the show, bump up healthy fat consumption by 30 grams on low-carb days. Fish, almonds, or olive oil are the best choices.

Additionally, protein levels may need to be manipulated higher or lower, depending upon current intake levels and overall caloric totals. 

Some bodybuilders find that lowering protein and raising fat levels, while keeping total calories the same, yields terrific results. Above all, keep an observant eye on the mirror, on the scale, and on what your body is telling you. 

Use this information as a guideline, but always strives to find the precise timing and macronutrient levels that suit you're dieting needs best.

Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. 

If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

 

Article Source: http://EzineArticles.com/?expert=Dane_C._Fletcher