In this manner, a natural lifter will always yield better results than a chemically enhanced trainer who lacks consistency. P robably the biggest pitfall of all. It feels similar to having the flu, and is the result of essentially giving your body more stimulus than it can recover from. You see overtraining in pro sports all the time. The best chance you have at avoiding overtraining is to listen to your body and rest when you know you need it, even if your training program says otherwise.

One week every two months should do it. I was guilty of this one in my early days of training.


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A simple training log must be kept each time you train if you are going to have an idea of how well you are progressing. An important thing to remember when it comes to fitness in general and particularly with muscle building is that you cannot train your way out of an unhealthy lifestyle. Different workouts will lend themselves to different exercises, but for the most part you will be best served by utilising compound exercises so named because they work multiple body parts.

Isolation exercises just one body part also have a role to play, just use them sparingly in comparison. B roadly, these are some of the best exercises for each body part Military press, seated dumbbell press, behind the neck press, Arnold press. This refers to splitting up your body into four different body parts and workouts. Below are some more advanced training regimes that will use various methods to force your body into muscle growth. It works by using 10x10 supersets with one minute rest periods. This really is a challenging training regime and requires a certain degree of conditioning and strength to even attempt it.

8 Muscle-Building Diet Essentials!

Typically you will select a starting weight with which you could comfortably perform 20 reps. T he 10, 8, 6, 20 routine uses various percentages of your 6 rep max the most amount of weight you could lift six times This forces muscle confusion and in theory allows you to hit different muscle fibres and shock them all into muscle growth.

This training protocol works on a traditional 4 day split. The way to set your reps and weights up is as follows:. H ST is a training protocol that is designed to affect the minimum effective stimulus to your muscles that will lead to a response of muscle gain. This workout utilises three total body workouts and just 15 second rest periods.

This is certainly an unorthodox training phase but it can be used to very good effect as a completely fresh stimulus. G etting the right nutrition is at least half the battle when it comes to putting on muscle mass. T o work out your required calorie intake, you can follow the below equations:. Protein is the building material your muscles are made from.

How to build muscle: a complete guide to making a bigger, stronger you

There is some contention as to the exact amount of protein to take in for muscle building, but most people will see great results with 0. Your sources of protein should be high quality meats, mushrooms, high quality protein powders, beans etc. A mistake a lot of people make is to avoid taking in dietary fats for fear of actually getting fat.

My Diet To Build Lean Muscle Mass (Full Day Of Eating)

When you are seeking to gain muscle mass you absolutely need a healthy intake of good fats in your diet. Healthy fats are best sourced from foods such as nuts, seeds, oils, avocado and fish. This is best achieved with low G. I carbohydrates as a part of your main meals, though there is also a time and place for higher G.

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To work out how many carbs you need, multiply your protein intake by four, multiply your fat intake by nine, and add the two results together. Now subtract the result from your overall caloric need and divide by four.

Lean ground beef and cuts of red meat are excellent mass-building food sources rich in protein, iron , zinc and B vitamins. Red meats have a high calorie per serving ratio, making it an excellent choice for hard gainers looking to pack on some serious size. However, because red meats do possess a higher level of saturated fats, they should not be consumed on an everyday basis.

Lean red meats are best incorporated into a weekly diet of chicken, turkey and fish—adding a little variety to your weekly nutrition plan. Muscle isn't built with protein alone. You also need a good source of slow-burning carbohydrates to fuel and sustain your muscles. Slow-acting carbohydrates found in foods such as oatmeal and sweet potatoes make the best pre-workout snack. Well, when you exercise, muscle glycogen carbs stored within your muscle becomes the main source of fuel.

As glycogen levels decrease from hard training, your intensity begins to decrease and more importantly, your body begins to tap your muscles for a source of energy thereby causing them to degenerate! That's why it's so important that no matter what your goals are, in order for your muscle-building machinery to run at maximum levels, you need a consistent source of fuel such as a serving of slow-digesting carbs. When it comes to muscle-builders, the first thing to come to mind is meat.

But the number one item that should be in your arsenal is water. Just think about it—70 percent of your body is made up of water. Your muscles, tissue cells and ligaments all contain water. And most importantly, your life force—blood—is made up substantially of water. When it comes to building a massive physique, you need to keep yourself in the most anabolic state possible and that is why many bodybuilders recommend drinking 10 liters of water a day.

Staying hydrated also keeps your muscles full looking.


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What kinds of foods make up the majority of your diet? Are you eating two or three big meals per day instead of the needed smaller proportioned nutritious meals needed to kick your metabolism into high gear? Do you have a plan or set goals every time you workout? Do you party or consume alcohol often, and not get much sleep? Are you happy with your progress in the gym as well as the progress with your life in general?

These are just some questions you can, and should, ask yourself from time-to-time to determine if you are making positive choices and living a lifestyle that is suitable for reaching your goals and obtaining success. The Need For Balance. Just as it is essential to follow certain guidelines in order to reach your goals in bodybuilding, you should also strive to balance out your life by indulging in other activities and enjoyments that life itself has to offer.

Bodybuilding should not consume you or your life, and just like anything else, too much of one thing can become destructive. Bodybuilding is a hour sport, which requires a certain degree of dedication, sacrifice and repetitive work in order to prevail successfully - but one can, however, get caught up in putting "all their eggs in one basket" and placing too much energy and focus into one thing only. Instead, use what bodybuilding has taught you both inside and outside of the gym, and apply these benefits in positive ways to other important areas of your life.

Whether it be performing your job better, being more successful in school, decreasing anxiety to better relieve daily stress , taking on new responsibilities, setting new goals, or improving your overall mood and self-esteem. By providing balance to your bodybuilding, as well as establishing goals outside of your fitness endeavors, a more complete lifestyle can be had, and in return, your bodybuilding goals will continue to remain fresh and in a progressing state.