Arnold Schwarzenegger Bodybuilding secret blog

Build Muscle Mass

If you’re looking for the quickest way to build muscle and look no further than the Deadlift exercise. Sure this exercise is nothing new but then again some of the best things are always the most basic and that still applies when comparing to the Deadlift.

The Deadlift should be a staple in every way training workout by a person who is trying to build muscle faster. It is being used extra frequently by aggressive bodybuilders on the other hand it ought to also be used by the common guy looking to build muscle swiftly.

Let us go through some of the fundamental reasons why the Deadlift is such a powerful mass builder and hopefully if you are not already a fan of the Deadlift, maybe after this article you will be.

Why the Deadlift?

The Deadlift is one of the most powerful mass building exercise simply because it recruits the most muscle fibre at once. The quickest way to build muscle is to recruit the most muscle fibre in the minimum amount of time using the heaviest amount of weight. Guess what? The Deadlift accomplishes all of these three things at the same time. Just now that is powerful am I right?

Starting with the lower portion:

The Deadlift can be broken into different parts and the first part we will discuss is the lower portion of the Deadlift movement.

When you have the bar set on the ground and you begin your lift the majority of the stress will be placed on your hamstrings, quads and calves.

Those particular muscles are useful in helping to begin the exercises and progress the bar him from off the ground.

The midrange movement:

At the midpoint range of movement your lower back will kick in as well as your upper back to maintain stability and to work on maintaining your posture.

There are also many other stabilizer muscles at work to keep your body in a safe position and to keep the bar moving upward.

The final phase:

During the final phase of the movement everyone of your muscle fibers will be on fire and working to achieve that final upright posture with the bar in its final place.

Just in case you didn’t notice, your arms are working all this time holding the bar as well as your forearms, your traps, your core to stabilize your lower back muscles and even to a lesser degree your chest.

You should be able to see why the Deadlift is extremely powerful head hitting every major muscle group and then some.

Now that you know who the Deadlift is the quickest way to build muscle start by including it at the beginning of your workout as your first exercise when you can give it the most attention and you should start see much better results in the future.

Just make sure to not do too many sets of the Deadlift because it is such a demanding exercise to perform that you do not want to do more than have to.

Typically 3 to 4 sets will suffice.

Build Muscle Mass

In this article, I want to present to you an idea so out-of the box that it will make you question everything you have read about the best way to build muscle mass.

Generally, when someone wants to build muscle mass they start out thinking that they will need to lift the heaviest amount of weight that they possibly can for as many reps as they can right?

Well in some cases, it is true that lifting that way will lead to gaining muscle, but its also true that if you always train that way that you can quickly lead your body into overtraining which will be counter-productive to your goal and therefore is not the best way to build muscle mass.

Continually lifting heavy like I mentioned above should be used but only for a particular phase that might only last 4-6 weeks depending on your level you are starting at.

The key to the best way to build muscle mass is to vary your training phases so that you work different conditioning responses in your body.

You see, it’s not just about stressing your muscles but rather it has a lot to do with using training protocols that will trigger your hormone levels to spur new growth and release more testosterone.

Here are some of the key principles you need to know before you can start gaining muscle.

Strategic Program Variation:

Besides lifting heavy weights, your body can also produce hormones responsible for muscle building by training using different training protocols such as using lighter weights, medium weights or using explosive movements or slower controlled movements.

Here are some of the leading principles you need to know prior you can start gaining muscle.

The Three Primary Energy Production Systems:

Your muscles can call upon energy production from your body using three different primary energy producing systems.

The energy production system chosen is based on the training you perform.

Here are the three key energy systems:

The 5 week cycle plan includes 3 speficic mini phases of training that each trigger a different metabolic demand and result in new muscle growth.

The three phases involve training that will tap into the Oxidative, Glycolytic and Phosphagen systems to produce the energy output required in your workouts.

The Oxidative System: Used primarily when the body is lifting lighter weights for longer periods of time.

The Glycolytic System: Utilized firstly when the body is lifting moderate weights for lesser time (1-2 minute sets).

The Phosphagen System: Used primarily for heavier lifting sessions when sets are lasting from 1 to 30 seconds

By training using all three energy producing systems, you have 3x more growth potential.

Program Choices:

The best way to build muscle mass is to choose a workout program that exposes you to those three types of training phases to utilize all the energy systems so that your body never adapts fully and has to constantly grown new muscle in order to keep up with the demand.

Build Muscle Mass

There are many ways for people to build muscle mass quick but how do you choose which way is the best for you? After all, there are so many workout programs, nutrition plans, opinions and information to filter through. And, how do you know if any information you read is relatable to your body type?

Well the truth is, it does become very hard and can even become frustrating unless you adapt a better perspective of what you are trying to accomplish. By that I mean, accept that a body transformation is really a great experience and a journey that you should enjoy. Be patient, learn and adapt a better overall lifestyle with fitness.

Don’t try to look for the one-stop answer all solution but instead look for clues from successful programs you may have tried or something that has worked for you in the past.

Here are some of my favorite principles to follow when trying to build muscle mass quick.

Learn To Measure Bio-Feedback

What is bio feedback you might be asking? Well simply put, bio feedback is the act of tracking your body’s response to certain training manipulations and diet alterations and recording the result.

You see, the reason that there are so many workout programs out there today is because everyone is different and responds so to different programs. Now this is a good thing because that means that no matter what condition you are currently in and what goal you want to accomplish I can guarantee there is a program out there to match it.

The problem lies in the fact that even if it seems the program is meant for you, you still should learn to measure bio feedback from your body while on that program.

The reason for doing this is because we want to start measuring our results we get from a program and later compare those results to another program. Experimentation is fine when it is done in a constructive manner. This doesn’t indicate to switch programs every day or week, but rather just attempt a program, calculate the results you got and then repeat with another program and document the results.

Some of the things you should track are;

- How you felt on the program (energy levels, time constraints etc)

- Your results (losing muscle? Augmenting muscle? Gain muscle but gaining fat?)

- Anything else you might feel is related.

Mastering the Art of Phase Manipulation

Now, the key to also learning to measure bio feedback is to also learn the art of phase manipulation.

Just like the seasons change, so should your training phases (not necessarily in the same sequence). Remember I mentioned changing programs every so often and measuring the results again? Well this is what I was referring to…phase changes.

Your basic phases when trying to build muscle mass quick is a muscle building phase (hard bulking or progressive bulking), maintenance (no real change, just maintaining), strength phase and a fat loss phase.

Those 4 are the most general phases and we will not go past those in today’s article.

But, if you can structure your training to include all these phases within your program, then you will see far faster results than if you were to just stay on one program forever. The program can start losing its effectiveness inside about 6-8 weeks depending on your training age (how long you have been training for).

Normally, I recommend the following:

- Muscle building: 12 weeks staggering 1 or 2 different periodizations within that period (different rep ranges or exercises)

- Maintenance: 4-8 weeks is good to give your body and your mind a break from pushing hard at either goals (muscle building or fat loss) during the year.

- Strength phase: 4 weeks is the minimum I would spend working on strength throughout the year

- Fat loss phase: 12 weeks depending on how much fat you have to lose, but generally, to lose a substantial amount of fat (8% or higher) will take at least 12 weeks.

Measuring Results

Aside from all the training tips in the world and conflicting opinions, the only thing that matter is the results you get. It doesn’t matter what program you are using so long as it is working and is effective at keeping you satisfied with your progress.

Being dedicated to a program will get you far better results (provided the program does get you results) in the long run instead of switching to the latest trend program.

Also, even though it’s a very competitive world, you should only be measuring results against your own results. Don’t compare to Joe blow form down the street or the latest steroid abuser in the gym.

Everyone is different and even when using the same training program and doing everything the same, two people can still have very different results on a program. Its just the way that is.

You will feel a lot better about yourself when you only compete against yourself. Trust me, this one tip can help you build muscle mass quick because you will not get frustrated and you will be committed for a longer time to achieving the goals you set. Comparing vs. other more genetically gifted people can be very frustrating and can lead you to perhaps even quitting

BLOG ENTRY:

In this latest article, I want to reveal to you some powerful ways to build muscle mass quick.

As always, experience in the industry with my own results and client’s feedback leaves me with lots of ideas to share with you and in this article I want to tell you about;

- How to measure Bio feedback and why it is so important

- Why it is important to include different training phases and how long each phase should last

- Who you should compare yourself to

NEW Article

These Secret Workout Tips Are The Best Way To Build Muscle Quick <– Click Here To Read

Write training program for Chess to follow and print out in a manner he will understand

Build Muscle Mass

When looking to build muscle, it is important that you know that diet is the most important factor and what you include in the diet will bring about the results of your work out. Carbohydrates or carbs are one of the most important components of food that will help you to develop your muscles. Carbs are the energy source for your body. Without carbs your body will not have the energy to work out. Therefore you should make sure that you take in the right amount of carbs before you work out. Blow listed are some of the most important and basic food products that can be considered the best carbohydrate sources.

Fruit juices:

This is one of the easiest ways to get carbs in your body. The fruit juices are essential part of your diet when you are trying to build muscle. Not only will these supply you with carbs but also these will hydrate your body and give you the energy to work out. Keep juices in a bottle near you when you work out so that you can take a sip as you keep working out. You will find better results with the aid of juices.

Potatoes:

With all the vegetables, the potatoes are one of the most common sources of carbohydrates. However French fries are not. Therefore do not think that if you grab a bad of fries you would gain loads of carbs to workout with. Avoid fried items when you are looking to build muscles. To help you make a delicious meal, it isn’t necessary to fry the potatoes. You can boil then and mash them and also eat these with conjunction with other vegetables so that you can reap better benefits.

Pasta:

When trying to build muscle and eat good food at the same time, pasta is your ideal choice of food. This is because pasta is a rich source of carbohydrates by itself. However do not fry the pasta. To make your meal more interesting, you must try to boil and flavour it. Throw in vegetables like cabbage lettuce spinach carrots and boiled meat if you must to make you meal more interesting and better tasting. You can also add flavouring considering the fact that they bring no fat along with them.

Sugar:

Perhaps the simplest source of carbohydrates that you can obtain is sugar. If you want your daily dose of energy sugar will be of help. The insulin spike that is created by the sugar in the normal human body will help you to deliver the other nutrients that will help you to build muscle in your body.

Dietary fibre:

The Dietary fibres have no fat in them. Also these are slowly assimilated by the body so they ensure that you are satisfied with the food and you don’t grow hungry too often. Most importantly they ensure that you are getting your required dose of carbohydrates that will help you to get the necessary energy to perform your workouts.

Build Muscle Mass

When you are trying to build muscle, the most essential thing that you require is the muscle building supplements. This is because your regular diet might not supply the right amount of necessary vitamins and nutrients that will help you to build muscle easily.

You should make sure that you are having the right nutrients in your body to help you do so. But today, there are so many of these supplements in the market that it can be confusing sometimes to choose the right one.

Most of the times, these supplements would be full of promises and will not deliver any. Other times these would be over priced. However with the right kind of information you can get the supplements that you are looking for and build muscle in the right way. This will aid you in not only building your body but also keeping you fit at the same time. You can make sure that you have the right supplements by researching the right facts and not waste your money on supplements that make empty promises.

The advertisements may be flashy but with the facts you can avoid falling prey to the ridiculous claims that they make.

Protein Powder:

To build muscle, one of the most important nutrients that you need in your body is protein. Without protein there can be no muscle in your body. Therefore a protein diet is most important to build muscle. Sometimes the diet that you regularly take will not contain the required protein.

In such cases you need an outside supply or a supply that is dedicated towards proteins that will help your body to compensate for the lack of proteins.

This will also help to make sure that you have the right bulk to build muscle. You should look out for protein powder that has little or no fat and tastes decent.

Also keep your eye on the price and avoid going for the ones that are overpriced.

Creatine:

Many people who are trying to build muscle think of this as a miracle powder. However it is nothing but another supplement to the body that you do not get in your regular diet. It is one of the best muscle building supplements that help you gain muscle and this has been tested and proven over time. Most of the heavy lifters around the world are known to have taken this supplement. Also this supplement can help increase strength as well as size.

Branch Chain Amino Acids:

The proteins are made up of smaller molecules which are known as amino acids. These amino acids help in building up of muscles. These are other supplements that you should be looking into when you are looking to build muscle.

These will help to make sure that you develop muscles over time and they also help you to immensely recover muscles from training. The faster that you recover the more muscle you can grow and therefore these help you immensely in gaining muscle mass quickly.

Build Muscle Mass

There are many ways that one can Build Muscle fast. Being a fitness trainer for some time now, I have had the experience to experiment with various exercise routines to see which tweaks produce the best results.

With all these years of experience I can now share with you some things that I have discovered that will hopefully help you in your endeavour of gaining muscle.

There are many ways that you can go about building your body but if you ask me the best way to do this is to challenge yourself.

Now this challenge does not mean that you have to become superman in one day. This only means that you should make sure that you progress every day little by little.

It does not matter how much you progress as long as there is progress in you. It may be just an extra rep or a whole extra set but what is most important is your progress. I am about to share with you some of the ways or namely the three best ways that in my opinion are the best to Build Muscle in your body that will also help you to stay fit and healthy.

Lift heavy:

This is one of the most essential factors to Build Muscle. If you are looking to gain lean muscle then this is what you should begin with. Out of the many ways the best way to gain mass to build muscle is through heavy lifting.

Respect the technique that you use to lift heavy. When you are conscious of the technique you will know that lifting heavy will bring you the results that you want and the results that you need.

Therefore you need to ensure that you progress your lifting as you go every day.

Multi Joint Movements:

One of the best ways to work out is to ensure that you are using multiple groups of muscles in your body at the same time. Therefore you should make sure that when you do an exercise it works out as many muscles as possible at once.

When you make use of a large number of muscles in your body then your body will produce more amounts of HGH (human growth hormone). This in turn will help you Build Muscle in a hurry and make sure that you build up more lean muscle mass.

Sprint intervals:

This is another method that has proven to help Build Muscle at a very short period of time. These sprints will help you to develop muscles at a fast rate.

They help to make sure the conditioning of built muscles and lesser fat gain while bulking up.

This will also stimulate your nervous systems and this in turn will make sure that you can perform high intensity repeated workouts simultaneously.

These three strategies to my knowledge have worked the best to Build Muscle at the fastest known rate.

Build Muscle Mass

Diet is very important when you are trying to build muscle. You should always remember that if you do not have sufficient input then you will not have sufficient output.

Therefore if you want a good output you should make sure that the input of your body is also sufficient. This is why you should watch what you eat for your meals.

When you join a gym, every coach, and every trainer will tell you that if you want to build muscle and build your body then the first step would be to make modifications and increase the amount of protein that you take in your diet.

This is because protein is what helps you increase your muscle mass and eventually helps you to build muscle.

When you work out, your muscles tear from the inside. With given rest and time, these tears repair itself forming stronger muscles with more mass. Therefore you need to make sure that you body has the material to repair your muscles with and proteins are that material that will help you to repair your muscles. You should make sure your diet contains enough protein due to this.

The following are some one the food items that have high protein content that will help you to build muscle.

Turkey breast:

With 8 ounces of turkey breast you are actually gaining 61 grams of protein. This comes without all the fat that is present in other types of food. You should ensure that you are however having only white turkey. No fat raw protein is said to be given by this meat. The darker turkey breasts are known to contain large amount of fats. Therefore if you are looking to build muscle then you should stick to the white turkey for your diet.

Canned tuna:

Fish is a good source of protein and canned tuna is an excellent source of protein. Most people looking to build muscle go for a canned tuna diet. There are many that complain about the smell of tuna but it is also among the highest protein containing food in the world. Also canned tuna ia relatively simple to obtain and prepare since there is no need for cooking. You can actually mix this tuna with other food items if you want to make your dish tastier. This is also a great source of fatty acids that are known to reduce muscle loss.

Eggs:

Eggs are the most important source of proteins. These are also the most commonly available source of proteins. Almost available in all parts of the world, eggs are highly recommended to anyone who is looking to build muscle. If you take 6 eggs per day then you would be consuming around 28 grams of proteins. This makes eggs the most important food during body building. If possible you should have your eggs raw. If not then you should try water fried poaches or boiled eggs. Avoid having omelettes which are made out of oil which can be counterproductive for you.