5 Reasons Why Alcohol Will Destroy Your Muscle Gains

I receive emails every single day from aspiring muscle-builders all over the world, and one of the most common questions I’m asked is “does drinking really affect the muscle growth process?” I’m sorry to say it, but yes, too much alcohol will almost definitely have a significant negative impact on your muscle-building results. Alcohol is far more harmful than most people think, and it’s very important that you understand how this drug (yes, alcohol is a drug) is affecting your progress. This is not an anti-drug speech, but if you’re serious about...

Read More

The Most Common Myths about Abs

Myth #1 Abdominal muscle is different from regular muscle. Your abdominal muscles are just like every other muscle in your body. The abdominal is different only in location and unlike biceps or quads they don’t rest on a bony surface. So you should train them the same way you would train, say, your biceps or your chest. The basic laws of physiology apply to all your muscles, including your abs. This means that you have to do exercises in the correct plane of movement to effectively work the muscle. Myth #2 You have to train your abs everyday. The...

Read More

The Most Powerful Muscle-Building Tool Available

The bodybuilding debates will never end. The endless arguments over how an effective muscle-building program should be structured will most likely continue until the end of time. Just scour the Internet message boards, flip through any muscle magazine or talk to the sales rep at your local supplement store. No matter who you talk to or what you read, it seems that everyone is an expert these days. If everyone is an expert, confident in their own ideas and beliefs, how can the average beginner possibly know who to listen to? He or she is instantly...

Read More

The Myth Of Gaining Muscle Without Fat!

Many of you have expressed concerns about gaining too much body fat while on such a high calorie diet, and wonder if you should do some aerobic exercise to offset the weight gain.Absolutely not.That will be detrimental to gaining muscle. For best results, you either have to train and diet to gain muscle or lose fat. One or the other. If you are a true hard gainer, you cannot do both. If you try, you will not make any substantial progress either way. So, now is the time to gain weight. You will worry about losing fat later.The fact is that there...

Read More

The Perfect Rep Range For Building Muscle

No matter what you read or who you talk to, everyone has their own opinion of what the "perfect" rep range should be to allow for maximum muscle stimulation and growth. In this article I’m going to clear up the confusion once and for all and teach you the truth about choosing the most effective rep range for optimal muscle-building results. Sets that utilize heavy weight and low reps are without a doubt the most effective means of stimulating muscle growth. For every set you perform in the gym, you should utilize a rep range of 5 to 7. This means...

Read More

The Potentially Dangerous Side Effects of Steroids

You've been going to the gym everyday and working your butt off. You drink protein shakes, eat loads of chicken, and see some muscle gain. Your happy. Then you notice the new guy at gym is getting big real fast. He only started 3 months ago and he's putting on size like there's no tomorrow. What the???Obviously he's on roids and your starting to wonder whether you should chuck in the towel or jump on the train. It's tempting. Why work so hard when you're only going to see mediocre results compared to the other guy.Steroids obviously work, but...

Read More

The Role Of Repetitions In Your Muscle Building Program

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...

Read More

The Role Of Whey Protein In Achieving Significant Muscle Gain

Most bodybuilders would agree that supplementing with whey protein is an important element in achieving serious muscle gains. This article will examine the facts relating to whey protein as a supplement and help you decide whether you need to follow this particular strategy.Whey protein is produced during the process that sees milk turned into cheese. It is also found naturally in dairy products, eggs, soy and vegetable proteins but none of these compares in quality to whey protein powder. It also scores highly in providing the branched chain...

Read More

The Science Of Muscle Building

Bodybuilding involves more than just lifting weights. It pays to have an understanding of human kinetics. How do muscles work? Muscles develop by making them work. Muscles can only work when the body is in motion. They work extra when we are in full motion. Thus, to develop the muscles to the maximum, we must make them work to the best of our abilities. Hence, the bodybuilding principle of “No Pain, No Gain.” You can’t grow your muscles by doing nothing. You have to move around a lot. The only thing that will grow in points of inertia, if you...

Read More

The Secrets to Building Muscle in Less than Ten Seconds

An Introduction to IsometricsIn 7 SECONDS you can develop new muscle tissue. That mean in less than 4 hours a year you can develop a whole new body adding anything from 12 – 25 lbs of muscle on to your frame while substantially reducing your body fat.A statement like that seems unrealistic. Fantastic - a figment of a delusional comic book writer explaining how a superhero became incredibly strong.  I wouldn’t blame you for thinking that. I though the same and I’m approaching it form the cynicism of a seasoned fitness instructor and personal...

Read More

The Three Most Important Keys To Understanding Effective Bodybuilding Nutrition

Let's break down and simplify this important aspect of bodybuilding. You basically need to understand three things about nutrition: •  The main purpose for each of the three macro nutrients: Protein, carbohydrates, and fat•  The “right” ratio, or the “correct” percentages, of protein, carbohydrates, and fat that your food should be divided into in order to meet your bodybuilding goals•  The number of calories you should consume to meet your specific physique-enhancement goals Good nutrition seems much easier when it is broken down...

Read More

The Top 10 Muscle Building Facts You Need to Know!

1. Building muscle has a lot to do with genetics.If your parents are naturally thin or have a small body frame then most likely you will have the same traits. This doesn’t mean you have no chance of building a strong muscular body. It just means you are going to have to work hard.2. Your metabolism has an effect on your size.If you have difficulty gaining weight whether it’s fat or muscle, then you most likely have a fast metabolism. Your body is burning calories faster than you can consume them.3. There is no universal weight training program...

Read More

The Truth About Achieving A Ripped, Rock-Solid Chest

Everyone wants a huge chest, plain and simple. It is all too common to see inexperienced lifters slaving away on endless sets of bench presses and cable crossovers in search of full, thick pecs. The reality is that there is nothing complicated about building an impressive chest. The bottom line for huge chest gains is consistency, effort and steady progression in weight and repetitions.The chest is made up of two main heads, the pectoralis major and the pectoralis minor. To stimulate the chest using weights you will be using one of two motions:...

Read More

The Ultimate Muscle Meal Plan

With this article, I just wanted to share with you one of my special muscle meal plans that I love. Surprisingly, it actually comes in the form of a salad, but it is killer!I know the ladies will love this idea, but for all of you guys out there that think eating a salad makes you less of a man... Well, you haven't tried my ultimate "salad on roids" yet!Keep in mind that this salad is not low in calories. It's not low in fat. It's not low in carbs.And guess what...that's the whole point! It's not low in anything, but it sure as hell is HIGH in...

Read More

Training Muscle Fiber Types

Rep ranges are a funny thing. Lots of people talk about doing this many reps for this many sets but really have no idea why they are doing that particular number or the effect it will have on their bodies.Generally, lower repetitions like 3-8 are most productive for creating absolute strength. Repetitions in the medium range like 10-20 produce anaerobic strength endurance. The higher rep ranges between 20-40 produce aerobic strength endurance.The reason for such varied ranges even within a category of rep range is because people will take varying...

Read More

Use Superset To Build Big Muscles

If you have been lifting weights for sometime or have been reading bodybuilding magazines and journals, you would have probably heard of super setting. However, how often have you seen people super setting when weight lifting? If you did, did you notice those guys who were super setting were almost invariably the bigger boys. If you want to be big, then why didn’t you superset like them since you have seen that super setting can help you build big muscles?What is weight lifting superset? A superset is when you perform two exercises back to back...

Read More

Want To Build Big Muscles? Here Is How To Gain Muscles Fast.

Want to build Big Huge Muscles? Then you must Squat! The Squat will build big muscles on your entire body frame. There are 3 types of people in this world. First, there are those that make things happen. They calculated and know very sure what they want, then they take action and get it no matter what happens. They single mindedly pursue their ambition and they will ultimately succeed. In bodybuilding, they want to grow big and strong with big huge muscles. They SQUAT and squat and squat again. Have you ever seen anyone who is big, have huge muscles...

Read More

Want To Own A Muscular Greek God Body?

If you are clueless at the gym and yet hungry for plain, good 'ol professional advice to help you on the road to that sculpted physique of a Greek god, fret not! All you have to do is to have a solid commitment, use the knowledge gleaned from this article and you will attain the body you want pronto. But remember to warm up and cool down, as well as stretching before and after each session; Or even better, after each set for better muscle recovery and prevention of injuries.Use Free Weights instead of Machines More OftenMachines will have its...

Read More

Weight Gain Myths

The vast majority of myths about weight gain are mostly passed down from "gym talk" and so-called experts who know nothing about the body's workings. Myths that lead to wasted time, frustration and if are taken blindly as truth, can really set back your progress in the gym. Don't believe everything you hear in the gym when it comes to exercise and weight gain, do the research yourself. Simple, basic principles apply to all weight and muscle gain such as progressive overload, variable frequency of reps and high intensity workouts. Lets take a look...

Read More

Weight Lifting – What Every Beginner Should Know!

Here are a few things that beginners should know about weight lifting.First you put good strain on your joints as well as your bones when you lift weights. This strengthens your bones. Strong bones protect our bodies against breakage and osteoporosis.Another important point about weight lifting is that as your muscles increase in size your body becomes more shapely and firm - more attractive.Weight lifting also helps you more vigorously perform your aerobic exercise, which in turn will increase your cardiovascular endurance and help your heart....

Read More

When Is Best Time To Eat Protein For Building Muscles|Muscle Growth?

Every bodybuilder and fitness enthusiast knows that you must eat enough protein for muscle growth. Without the amino acids of protein, your muscles cannot grow no matter how hard and often you train your. Protein is the building block of muscles and there are no other nutrients to substitute protein for muscle growth.It is recommended that if you want to grow and build muscle mass, the rule is to eat one gram of protein per pound of your body weight per day. That is a lot of protein which many people cannot get in their normal dietary meals and...

Read More

What To Eat To Gain Weight And Build Muscle

Are you underweight and don't know what to eat to gain weight? Millions of dollars are spent each year on magazines, books, and weight gain supplements. Gaining weight does not happen overnight and requires a commitment from you, but does not have to be hard if you work out and eat the proper foods in large enough amounts.Numerous people are continually searching for the fastest ways to gain weight and don't know what to eat. If you truly want to learn what to eat to gain weight and maintain it, a diet rich in calories and protein combined with...

Read More

What Causes Muscle Growth?

In order for muscles to grow, three things are required:1. Stimulus - exercise is needed to make the muscles work, use energy and cause microscopic damage to the fibers.2. Nutrition - after intense exercise the muscles need to replenish their stores of fuel.3. Rest - it is during the rest or recovery phase that the muscles repair the microscopic damage and grow.Muscle size increases due to hyper trophic adaptation and an increase in the cross section area of individual muscle fibers. Intensive exercise impacts more on the strength influencing...

Read More

Why aren’t I building muscle

Have you ever asked yourself that question? Have you been going to the gym regularly for months and haven’t been able to put on any serious poundage? If you answered yes to any of these questions, it’s time to take a step back and make some plans. Building muscle is not rocket science. There are four key factors that will mean the difference between building muscle or staying skinny. You have to ask yourself these four questions.Is my diet optimized for building muscle?It’s time to get out of the “3 meals per day” mentality. If you want to gain...

Read More

Whole Foods vs Shakes For Muscle Gain

After many years of spending hundreds, and even thousands, of dollars, after getting sick on them, and after seeing NO KIND OF RESULTS from them, many have finally realized that they are WORTHLESS.Yet, many are still confused if the supplements that are sold as "Meal Replacements", "Weight Gainers", "natural supplements", and "amino acids" have some good use in substituting for some WHOLE FOODS.Surely you see them in just about every other page in every-single bodybuilding / fitness magazine.  Everyone at the gym uses them.Go to any grocery...

Read More

Why My Muscles Won't Grow? Cortisol Stress Hormone Destroy Muscle Tissues

There are many reasons why your muscles won’t grow or why your muscle growth is retarded. One main culprit for your muscle tissue to in a catabolic and not in an anabolic state is the stress hormone called cortisol. This stress hormone, cortisol, is produced by your body when you are under stressful situations. Yes, any type of stress, whether they are mental stress, physical stress or just emotional stress will trigger off an increased in the production of cortisol hormones. A high level of cortisol is always a bane for body-builders and that...

Read More