Fat Boy Club

Understanding how muscle mass is developed is the key to real time bodybuilding.  The trick is that if you try to do things too quickly then it would be difficult to achieve your target.  So start your program of muscle building by getting all the information on how things happen.  Then start putting into practice what you have read up on the food to eat and how to go about your weight training.  The end result is worth waiting for.

For more great tips on muscle building methods, check out How To Build Lean Muscles

There are three ground rules for building muscle mass.  Set your mind on what is your goal and make it a part of your everyday life.  In this way you can avoid taking any of the much hyped supplements and following any of crazy bodybuilding regimes, while you build up quite a mass of muscle.

The pay off has been amazing for body builders who have followed the program in just seven weeks.  It is actually quite a simple solution to gain muscle mass fast and give you the structured look you so desire.  These are the steps to follow

Step One – Free Weights training: Start your training without weights. Pull ups, squats, bench press, incline press, curls, dead lifts and bent-over rows are excellent for muscle growth. Initially, your workouts should only focus on gaining strength and nothing else. Later, as your muscles become stronger, it becomes easier to add muscle mass. This is the right way – increasing strength permits you to work out with heavier weights

Step two – Eating right: The fundamental of nutrition for bodybuilding is eating high quality nutrients in your regular diet. Eat 5 – 7 meals that contain good amounts of protein, carbohydrates, vegetables and some dietary fats. These should be at intervals of 2 -3 hours in the day. If you do not see any muscle gain in about 2 weeks, increase the protein quantity. This will surely show good results.

Step 3 – And finally, the body needs to recover. Don’t push your body when it is tired. After the workout the muscles need to rest and the nutrients are absorbed into the body. So give it some rest.

If there is one thing that is responsible for muscle growth, it is the recovery period between the workouts. Most people are ignorant of this important requirement. On your part you subject your body to a rigorous training with heavy weights and also pump it with bodybuilding supplements. Now allow your body to do the rest; growing muscles by rest and recovery.

As a beginner, you must concentrate on full body weight training, exercises that develop different areas of the body. This will get your body to be used to the weights that you use. Do not strain too much. Allow sufficient rest, if you feel the work out is strenuous. It is advisable to schedule your workouts on alternate days. For best results, work up from an easy workout to the more strenuous one.

This muscle building programme is what I always tell people, when they ask me. It is a simple programme. So learn it and you will know that it works better and more effectively than most of the dubious ones that you see in the bodybuilding magazines.

Go straight to the net’s leading authority site about this topic and learn more today, click here now!: No Nonsense Muscle Building Or  Craig Ballantyne – Turbulence Training Review

Depending on where you look there is a lot of great information out there on how to build muscle up. However what follows are a number of tips that can really aid you in terms of stacking on muscle mass. Here they are:

Try drinking green tea. This can inhibit the enzyme that inhibits nor-epinephrine which mean that you should experience raised levels of this muscle building metabolic hormone which can also aid in weight loss. It is also rammed full of anti-oxidants that can greatly aid in post workout recovery and also for your general health.

Ingest the healthy fats. These are crucial for correct working of many parts of the human body for example the heart, brain, production of energy and the regulation of hormones too. Great sources of this are: oily fish, natural peanut butter, avocado,  and oily dressings.

Ingest casein protein. This type of protein takes longer to digest and breakdown so therefore supplies an ongoing release of protein. This is great news if you consume it just before sleeping because your body can then make use of it in order to build muscle up whilst you sleep.

Ingest between 20 and 30 grams of whey protein as soon as you can on waking. Upon rising take a protein shake. This will put a stop to the catabolic state of your body that you may have been in during your sleep and give you a good start on hitting your protein target for the day.

Try using dropsets for those bodyparts that you have difficulty making grow. This is a very intense technique that can stimulate growth in even the most stubborn body part. Simply do your set as normal and when you have squeezed out your last rep reduce the weight by 10 percent and do more reps, then reduce the weight once more. Continue this as long as you can it will give you an extreme burn and in all likelihood leave you particularly sore the next day.

Take on board lots of water. Do not underestimate the benefits of reaming well hydrated during the day. water is used in nearly all of the bodies natural reactions to some degree inclduing muscle building ones.

Keep educating yourself as much as possible. there are a wide variety of ways to make your muscles grow. try different things see what works for you and what doesn’t and take the best.

So, by applying some of the above weight gain tips you should be able to build up muscle even faster than before. If you wanto to look lean and ripped we highly recommend the following burn the fat build the muscle ebook. Good luck.

Just as a tree cannot grow with out sufficient water, sunlight and soil no matter what else you give it, to build up muscle your body also has several things that you absolutely must provide it with in order to grow. No amount of fancy exercise equipment, supplement or outfit will allow you to grow muscle if you do not take the following essential steps:

1) Eat big. Some people just don’t seem to get this point! If you want more muscle it has to be formed from something, it needs to built out of extra calories. If you are not taking on extra calories then your body has nothing to build up muscleswith. A good way to make sure you do not forget this is to buy a set of over sized crockery. In this manner you constantly remind yourself each meal of your need for calories for muscle growth. Five or six meals a day will allow you to easily consume lots of calories for muscle growth.

2) Intense training. If you are not pushing yourself in the gym then your muscles have no reason to grow. Give your muscle a reason to grow by working out hard for no longer than 45 minutes. Use the classic mass builders that are multi-joint exercises like: bench presses, deadlifts, squats, shoulder presses. These build up muscle quicker than any other exercise.

3) Consume plenty of water. Just as your body needs excess calories to grow you r body also requires water for all of the muscle building reactions to take place. Your fluid intake will need to be higher because of your workouts. Take a bottle of water around with you.

And of course just as you cannot expect a plant to grow if you throw harmful substances and so on on it there are several things you absolutely must not do in order to build up muscles

1) Do not over-train. Pushing your body too hard and too often can actually decrease your strength. Why? You see, tiny micro-tears appear in the muscle group after an intense weights session. It then builds itself back up bigger and stronger than previously over the next few days. You will always be unable to grow if you do not allow you muscle sufficient time to recover. Quality rest is essential. 

2) Do not stuff your body full of useless calories. Sure your body needs a lot of calories but it also needs then to be of decent quality in order to build up muscle. Food products such as these: leafy green vegetables, pasta, fruit, rice, eggs, fish, chicken, potatoes and so on should be normal. These are all perfect to build muscle up.

3) Don’t ever give up. What works for one person might not work for you. If progress is not apparent then mix things up and experiment with different exercises, a different diet in fact do anything you can but never ever give up. Stick with your dream and you will get there. do not forget to enjoy the process of growing and being healthy, don’t punish yourself for not turning into Arnie overnight it will take time, keep a training log to monitor your progress and for motivation.

So why not ask yourself if you truly are sticking to these very basic guidelines. If you are not then if you really want to build muscle up then wouldn’t now be a good time to change?

There are hundreds of different exercises you can do with free weights and resistance machines or with just your body weight to build muscle mass. You should include mainly multi-joint compound exercises in your workout as they build muscle fastest. The time proven classic mass builders are: bench press, pull ups, dead lifts, squats, shoulder presses and rows.

Whilst they are very effective your body needs to be constantly challenged in new and different ways if your goal is building lean muscle mass. For some reason theses following exercises are often overlooked which is surprising as they are real mass builders. From time to time try and include these exercises in your workouts. Workout routines can be prevented from getting boring and can stimulate more muscle growth by introducing variety.

For skinny calve muscles have a go at skipping with a jump rope, donkey raises and running on the beach to trigger muscle growth. making use of ajump rope for skipping and also running on a sandy place bear foot will place great pressure on your calves to grow. because the muscles in your calves are normally made use of in activities that are largely endurance based such as walking they often grow more when stimulated using higher rep ranges. donkey raises involves placing your feet on the edge of a block of wood, weights disc or step bending over at the waist to 90 degrees and resting your hands on a solid surface for support. A training partner or two then jump on to your back and you raise your body up and down by flexing your calf muscles. This exercise makes you use muscles surrounding the calves as stabilisers too making it more difficult than using a machine to train them.

When was the last time you did dips for your chest muscles? A great mass builder for the chest muscle is dips which are great for triceps also. Many older gyms have two long bars that run parallel to eachother for exactly this. Often they form a v shape which allows you to use different grips. This means you can really hit different areas of the chest and triceps effectively.

How about using stiff legged deadlifts for your hamstrings. This exercise is really effective for the hamstrings yet used very little. Simply do deadlifts but you legs have to remain straight throughout meaning you bend at the waist and keep a straight back to lift the barbell or dumbbell. Keep control of the weight by ensuring that it is close to your legs whilst raising it and be warned that this exercise can make your hamstrings very sore for the following day.

Want big arms, try hammer curls! These are the same as regular dumb bell curls only you keep the palm of your hand facing in towards the body throughout. This places great stress on the inner bicep muscle that gives it thickness and size throughout called the brachialis muscle whilst also still developing the main bicep too.Stand with your back against the corner of a wall whilst curling to prevent yourself from swinging the bar.

When was the last time you noticed anyone hitting their quads with lunges in the weights room? These are great for providing mass and shap for the quad muscles. With a pair of dumb belss in your hands take a decent stride forwardsand bend both knees down to 90 degress step backwards and repeat with the other leg. A great option if you do not want to squat.

For creating muscle definition and for a superb aerobic workout why not try boxing padwork it is very effective for the hitting the entire upper body or do uphill sprints to shred your leg muscles or even get on an exercise bike for uphill intervals immediately following a leg workout. Thats is a real beauty of a muscle maker!

with those group of classic exercises in your thoughts change your routine around a bit to build more lean muscle mass.

A typical dilemma for any active sportsmen who lifts weights and wants to gain muscle mass is that they know there goal to build muscle up conflicts with the fact that they do a lot of cardio-vascular work. How can someone like this build muscle fastest whilst still doing cardio, indeed is it even possible?

Quite often it is recommended that to build muscles fastest you ought to keep aerobic training down to as little as possible. This is regularly stated because of the fact that aerobic training does two particular things that may restrict muscle growth, they are: 1) burn an abundance of calories 2) speed up your metabolism. Both of these two things contribute to the same problem, namely, not getting enough calories on board. The next question to naturally consider is that of how many calories should I be taking on board each day?

Well, to keep at the same weight every day you would be required to consume enough calories to cover the energy usage of your body as if it were resting (basal metabolic rate), then eat enough extra calories to provide energy for your workouts. Each day you need to eat a further 500 calories if you wish to build muscle mass.

Is it possible to work this number out?

Yes, there definitely is and one way of finding this total is by following the Katch-McArdle formula (BMR based on lean body weight). Here it is:

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) – (6.8 X age in years)

Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X hght in cm) – (4.7 X age in years)

Once you have gotten this figure you should then multiply it by one of the following to allow for your daily activity levels:

Sedentary = BMR X 1.2 (desk job, little or no exercise)
Lightly active equals BMR X 1.375 (sports/light exercise 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active equals BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.{9 (hard daily exercise/sports & physical job or 2X day training, i}.e marathon, competition etc).

So, if you are doing cardio and weights frequently then you should multiply this by at least 1.725. This will cover the amount of energy for your daily needs. This total then needs to changed according to your specific goals. Assuming your goal is muscle building a further 500 calories each day need to be added to this amount.

So, for arguments sake lets say the number you figure out is 3000 calories then that would mean 6 meals everyday which each contain 500 calories. the constituents of every meal would therefore be protein: 37 grams, carbohydrate 62 grams and 11 grams would come from fat. This is figured out as so due to the fact that one gram of protein or carbohydrate is worth 4 gram whereas one gram of fat equals 9 calories.

Correct muscle building nutrition and working out your calorie needs like this is what is going to ensure you build muscles fastest, not any miracle new exercise!

Stressing your muscles in different ways is one of the keys to continuous and uninterrupted growth to build muscles mass. If you do the same workout over and over again your muscles become used to the stress and gradually the workout will become less and less effective at stimulating muscle growth. Luckily there are a number of strategies that can be used in order to introduce variety to build your muscles mass and ensure your muscle start growing again.

1) Continuous/Progressive Overload. Well actually this should be done as a matter of course. You can simply keep increasing the poundage each workout or keep increasing the number of reps you do. A combination of the two is fine also

2) Giant sets. This method is performed by doing one set of an exercise and the following this up with another exercise that hits that same muscle group. For example, lateral pull-downs done straight after rows. You ought then rest for a minute or two and the repeat.

3) A superset is done by following one normal set of an exercise with an exercise for the muscles opposite muscles. This often produces a really great pump in those muscles. For example, shoulder press followed by pull ups, tricep presses followed by barbell curls.

4) Forced repetitions. On a regular set, instead of failing on the last rep you basically get a friend to asisst you in completing the final rep and then to help you in doing a further 2 or 3 reps. The help should be very little and only just enough to allow you to complete the reps.

5) Negatives. This is when you do a normal regular set to failure and then with the help of a partner complete another rep but then you have to lower the weight under complete control and slowly yourself.

6) Drop set exercises. after completing a normal set to failure then decrease the weight and then perform more reps until failure, drop the weight again then do more reps and so on. This is a very intense technique that creates a real burn and can help build muscle mass a great deal.

This is just a start on the different varieties of exercise that can be done to build muscles mass but be warned these can leave you feeling quite sore for the next few days so always ensure that you allow sufficient rest between exercises.

To build muscle as fast as possible here are a few tips to do exactly that. No messing around here seven top build muscles tips:

1) Eat frequently and often. For newcomers to bodybuilding you may find it hard to take on board enough calories to build muscle mass. Consume about 6 meals each day and eat very large portions every day to overcome this problem.

2) Get a lot of rest. Your muscles need times to rest in order to grow. They do no grow in the gym. So just as you should workout to build muscle mass you should also rest a lot to get big.

3) Don’t train for longer than 45 minutes a time. This is because training longer than this causes your body to release a hormone that is detrimental to muscle building. Finishing your training after more than 30 to 45 minutes means that your body’s hormones are at the perfect level to support muscle building.

4) Keep an up to date training log. tracking your progress provides information on what workouts work well for you. You can make use of them again at a later date. They also mean that you can have meaningful goals for every single training session which enhances your motivation and proves that you are improving.

5) Use supplements in your diet. If you have enough money to spare then use the following supplements to boost your progress: essential fatty acids, multivitamins, whey protein and possibly creatine. If you do not have money for this do not fear, you can make fantastic progress with correct muscle building nutrition.

6) Train with determination, focus and intensity. Keep intensity levels as high as possible in your training sessions by using techniques such as: drop sets, negatives, super sets and giant sets.

7) Don’t give up! This journey will take some time and you need to be in it for the long haul. Remember that the journey is half of the fun so enjoy your journey towards your bodybuilding goals. So with those brutally effective building muscle tips in mind go out and get huge.

There are numerous articles, websites, blogs, magazine columns and such like that all give information and advice about the easiest ways to stimulate muscle growth. So if there are so many different ways to build muscle then why is it so difficult for people to do so? The answer is in part within the question. With so much conflicting and individualistic advice about, both on the net and in bookstores and magazines, how on earth is someone new to bodybuilding supposed to know what to do?

Whilst some of this advice is good, much of it is irrelevant to the novice bodybuilder who just needs to get the basics down properly to start making progress. So with that in mind here are three sure fire steps to help anyone build muscle easily.

1) Train intensely. Try to include the following proven muscle building exercises in your routine: dead lifts, rows, squats, benchpresses and pull ups. These time proven exercises will help you build muscle mass easily. Steer away from exercises that isolate individual muscle groups, these are usually not designed for packing on mass but more for carving definition and toning up. Remain focused in the weight room, push yourself hard for no longer than 45 minutes then leave.

2) Pay attention to muscle building nutrition. For decades now experienced and successful trainers have been quoted as saying that at least 80% of muscle growth success is due to correct muscle building nutrition. This is as true today as it has ever been! As a rule of thumb 50% of your food should be from carbohydrates, 30% from protein and the rest made of fats.

The following foods are recommended, for carbohydrates: potatoes, rice, pasta, brown breads. For protein: turkey, beef, chicken and fish especially tuna and mackerel. naturally these foods will supply all the fats that you need. If you have the spare cash then it is good idea to try supplementing your diet with the following: essential fatty acids, multi-vitmains, creatine and whey protein.

3) Rest. Muscle grow whilst you are asleep and at rest so it therefore comes as know surprise that you need to spend quality time resting. Many novice bodybuilders do not understand just exactly how important it is that their body has a chance to recover properly after each workout. Training each body part twice a week will be more then enough for most people.

Ok, I said at the beginning that it was simple process and indeed it is. If you just stick to those basics you too can build muscle easy. Although you can delve very deeply into all of these subject areas in a nutshell that is all you need to know in order to grow. With those points in mind, go out there, train intensely in the gym, follow a good muscle building diet and give yourself time to grow!

Ok, great, so you have finally decided that you are going to do something about your skinny physique and try and pack on some muscle mass. Whether it is because you want to look good at the beach or you have just watched another ‘Rocky’ movie or you just want to improve your sporting performance. So clearly you know that weight training is going to be necessary. However you may not be aware of what you are supposed to be eating for muscle building nutrition. This short guide will show you precisely what to consume but intially we’ll walk through a few of the basic ground rules for a sensible muscle building diet.

Firstly to build muscle eat more often. Attempt to eat 5-6 meals every single day. This is due to the fact that excess calories are required in order for your body to support muscle gains. If you are not taking on enough calories then you will not be able to build muscle. 5-6 small meal each day will mean that you can consume enough calories without eating too much at any one meal.

Secondly, you will have to significantly reduce the amount of junk food in your diet. Go hands up, we are all guilty of having the odd meal of junk food and it is these which need to be replaced with quailty muscle building nutrition.

Thirdly, you will need to drink a good deal more water than you had been doing before. take a water bottle around with you and leave one in your car too. nearly all of the bodies reactions require water to some degree or other and that includes muscle growing reactions too.

Fourthly, divide your meals up so that they contain roughly the following portions of protein, carbohydrate and fat. Try to split your meals in to amounts of 50% carbohydrate, 30% protein and the rest fats.

Fifthly, you are going to need to educate yourself as to what sorts of foods are useful for you to be eating. Here is a start to illustrate what some of the best muscle building foods are:

For protein: turkey, chicken, fish and shellfish, eggs, red meats, dairy products. These are great sources of protein so try and include them in your diet. Be aware that these are high in saturated fat so you would be wise to mix them with the following foods that supply protein but with much less fat: Egg whites, Lean meats like poultry and fish, Non-fat or low-fat milk and dairy products (skim milk and cottage cheese are terrific foods), Turkey breast, Lean cuts of red meat and skinless chicken breast.

For carbohydrates and sustained energy release: bread, brown rice, oatmeal, bagel, pasta cereals and potatoes. For short term energy to be consumed near your workouts try fruits such as apple, raisins, orange, grapes, bananas and sports drinks.

The fat portion of your meals will come naturally from the above foods. Also be sure to get plenty of vitamins and minerals from leafy green vegetables. If you want to buy supplements then you should go for a decent whey protein, essential fatty acids, creatine and a good multi-vitamin to start with.

Finally a few words regarding the timing of your meals. To build muscle eat within one hour of finishing your workout, before bed and immediately on rising. These are critical times if you want to ensure muscle growth. With the aforementioned rules followed you are now in a fantastic position to start bulking up.

Everyone knows to build muscle up one of the best exercises for the upper body is the bench press. As always certainly one of the questions near the top of bodybuilders lists is: how much can you bench press?’. Whilst it may not be the best measure of overall strength it does have a certain macho feel to it and a big bench press is certainly very impressive. So lets cut to the chase and find out how to build muscle now and get a bigger bench press:

Grow your triceps. As much as two thirds of the complete muscle mass on your arms is made up of the tricep muscle. it is more than likely that weak tris are restricting your bench press progress. The best exercises to build muscle mass on your triceps are using barbells and dumbells: close grip bench-presses and skull crushers. Less effective are isolation type exercises such as tricep press downs. They should definitely help notch up your bench press.

Why not try training your triceps individually by themselves. Mostly weight training programs sughgest that you hit the chest in the same session as the tricep muscles. Try training them on their own for a change. Doing this allows you to attack them when they are fresh and really concentrate and focus on hammering them to stimulate growth. Do this over a period of a few weeks and then go back and see how many more weight discs you can press.

Variety. have you been following the same routine for a number of weeks or months? time to switch things around a bit. After the same workout has been gone through several times it will be difficult to keep stimulating growth with it as your muscles grow used to it. Keep changing things, they can be subtle changes like altering the grip width or reversing the order of your routine or they can be larger changes like doing super sets, compound sets and so on, these will give you a real pump by the way.

Make sure you are not doing too much! While with most things in life more is better, in muscle building this is not quite true. Too much training for your chest muscles means it takes longer for them to recover and develop. Focus on intensity and technique as opposed to quantity. A short intense workout is much more effective than a long drawn out one.

Good rest periods. Your muscles don’t grow in the fitnes centre! Their growing time is when they are resting. If you don’t give enough time for growing then you simply won’t grow. Of course, never train when your muscles are sore and a good guideline is only do 6-9 sets each session for the chest, more than this risks over training.

Take a prolonged training break. Why not take a break if you hit a training plateau. let your body fully recover, get rid of all the niggles aches and pains and then comeback fresh a week or two later with renewed energy and motivation.

Give your chest a more intense workout by doing negatives. Negatives are when you find two spotters to intially aid you to press the weight but who then let you take the full weight and lower it by yourself under slow complete control. We do this because you can actually lower more weight than you can lift. Therefore if we can get the body lowering more weight it is probable that this will aid us for the effort phase also. The lowering portion of the lift is know to trigger more muscle growth than the positive effort phase.

Do a diet review. Are you taking on board a minumum of 5 meals a day whilst consuming at least 1 gram of protein per each lb of bodymass? If not then you may be restricting your progress by not following an effective muscle building diet. In each meal try to get them divided as follows: 50% carbohydrate, 30% protein and the remainder can be compiled of fats. Take supplements if you can afford to like whey protein, essential fatty acids and multi-vitamins.

Ensure correct technique. Are you pressing correctly. Faulty technique can push the focus away from the pectoral muscle group and place you at a heightened risk of getting injured. Check that you are not constantly moving your feet up off the floor and that your grip is not too narrow or too broad, these are two mistakes that are easy to make.

By following the guidelines above you will be giving yourself the best chance to build muscle mass on your chest fast. Go do it!