Building muscle is easy, you just have to know how it’s done and apply that knowledge. There are so many things that you can do wrong when trying to build muscle that it is very important that you attempt it with the correct knowledge, otherwise you’ll end up wasting your time and energy with little or no results for all your efforts and expense...
Building muscle is easy, you just have to know how it’s done and apply that knowledge. There are so many things that you can do wrong when trying to build muscle that it is very important that you attempt it with the correct knowledge, otherwise you’ll end up wasting your time and energy with little or no results for all your efforts and expense. It’s quite easy to get fit, but to pack on pounds of muscle needs the correct knowledge – then it becomes easy.
Here are my 10 steps to Massive Muscles:
Note: Always get the go-ahead from your GP or Health Practitioner before starting or changing a training routine and before taking any nutritional supplements.
Step 1
Throw away your old routine and open your mind to new training ideas and techniques. Take two weeks off to take it easy and relax.
Step 2
In the Gym: Slow down with your rep speed taking 2 seconds to raise the weight and 4 seconds to lower it, applying much greater effort and concentration. Aim to make slight improvements every couple of days or so, at least every week.
Step 3
Write everything down in a notebook like sets, reps, amount of weight used, your body weight, your goals, meals, supplements, diet.
Step 4
Supplements:
Creatine – almost immediately before and immediately after training
Whey Protein – 45 minutes before and after training
Casein – before bed
Multi Vit/min – 1 a day with a meal
Vit C – twice a day morning and evening with meals
Vit E – 1 a day
EFAs – 1 a day
Step 5
Diet - Try and Eat 4 times a day, not including protein shakes. Eat plenty of vegetables with Chicken, Beef or Fish. Eat fruit first thing in the morning only.
Step 6
Water – and plenty of it. It’s a lot more important than food but food just happens to be more satisfying. Drink at least 2 litres a day, at least. Take a litre to the gym if they don’t have a fresh clean supply. Plenty of Water is needed.
Step 7
After 12 weeks of training with the Massive Growth System it’s time to change things. First take note of your improvements. It’s always a good idea to have the knowledge of more than one muscle-building expert.
Step 8
After 12 weeks or so, take note of your improvements and give yourself a pat on the back for a job well done. Take two weeks off, relax and enjoy.
Step 9
It’s time to start all over again – at least now you have a lot more muscle than you started with. You might want to stick with the same two muscle-building systems again if you are pleased with your results… or you can move onto another two muscle building systems.
So there you have it – My 10 Steps For Massive Muscles.
Once again: It really is always a good idea to get expert help, instead of going around in circles getting nowhere fast.
Tuesday, February 3, 2009
3 basic tips for converting your stomach to six pack abs..
There are three components to working your abs to get that sculpted look—nutrition, aerobic exercise and abdominal training. Truth is, you won’t have a washboard stomach with a 6-inch layer of fat over it, no matter how many crunches you do. In order to get a good six-pack, you have to remove the fat that covers your abdominal muscles, and that takes a nutritionally balanced weight-loss diet and aerobic exercise.
You can, however, strengthen your abs even before you lose the fat; the abdominals are core muscles and strong abs stabilize your spine, give you good posture and balance and help you move smoothly and gracefully.
Anatomy
There are three layers of abdominal muscles, and they run in three different directions. The outermost layer contains the outer oblique muscles, which run diagonally along the sides of your abdomen, connecting the posterior ribs, spine and pelvis. The next layer contains the internal obliques, which run just under the external ones, and the rectus abdominus. The rectus is a broad, flat muscle that runs vertically down the front of your abdomen from the ribs to your pelvis. It is crossed by several horizontal tendons, which is what gives you that six-pack look. The bottom layer contains the transverse abdominus, which runs horizontally across your abdomen from side to side.
It’s helpful to know what the function of each of the muscles is:
• The rectus flexes your spine.
• The transverse abdominus is primarily used for abdominal breathing.
• The external obliques rotate your body toward the opposite side (contracting the left external obliques causes you to rotate toward the right.)
• The internal obliques rotate your body toward the same side.
Protect Your Spine
When you’re doing ab training, remember that these muscles attach to your spine. It’s important to make sure you are doing exercises correctly; consult with a trainer if you’re not sure how to perform them.
Full sit ups are not recommended anymore by anyone because they 1)aren’t necessary for exercising your abs and 2)can injure your spine. We do crunches instead.
Whenever you are doing ab training, place your hands behind your neck and press your back toward the floor. Keep your knees bent. This protects the natural curves of your spine.
IMPORTANT: If you have osteoporosis or a previous back injury, check with your doctor before attempting any ab training exercises.
Crunches
All ab training exercises are a variation on the basic crunch. You can raise your hips or your shoulders, but the object is to contract the abdominal muscles. Here are a few crunch pointers for building six pack abs:
• Save crunches for the end of your workout. Remember, the abdominal muscles are involved in respiration, and you don’t want to fatigue them early in the workout.
• Pull your stomach in—press your belly button into your back—to contract the transverse muscle. Remember not to hold your breath while you’re doing this.
• Keep your abdominals tightened throughout a series of reps. Make your movements slow and controlled, and pause briefly at the top of each rep.
• Don’t raise your hips or shoulders more than 4-6 inches off the floor—that’s all you need for full contraction of the muscles.
• Do lateral crunches to work the obliques—pointing your left shoulder at your right knee.
Crunches are the key to strong abs—regular crunches, oblique crunches, hip raises, crunches with added weight. Keep crunching and soon you’ll have great abs.
You can, however, strengthen your abs even before you lose the fat; the abdominals are core muscles and strong abs stabilize your spine, give you good posture and balance and help you move smoothly and gracefully.
Anatomy
There are three layers of abdominal muscles, and they run in three different directions. The outermost layer contains the outer oblique muscles, which run diagonally along the sides of your abdomen, connecting the posterior ribs, spine and pelvis. The next layer contains the internal obliques, which run just under the external ones, and the rectus abdominus. The rectus is a broad, flat muscle that runs vertically down the front of your abdomen from the ribs to your pelvis. It is crossed by several horizontal tendons, which is what gives you that six-pack look. The bottom layer contains the transverse abdominus, which runs horizontally across your abdomen from side to side.
It’s helpful to know what the function of each of the muscles is:
• The rectus flexes your spine.
• The transverse abdominus is primarily used for abdominal breathing.
• The external obliques rotate your body toward the opposite side (contracting the left external obliques causes you to rotate toward the right.)
• The internal obliques rotate your body toward the same side.
Protect Your Spine
When you’re doing ab training, remember that these muscles attach to your spine. It’s important to make sure you are doing exercises correctly; consult with a trainer if you’re not sure how to perform them.
Full sit ups are not recommended anymore by anyone because they 1)aren’t necessary for exercising your abs and 2)can injure your spine. We do crunches instead.
Whenever you are doing ab training, place your hands behind your neck and press your back toward the floor. Keep your knees bent. This protects the natural curves of your spine.
IMPORTANT: If you have osteoporosis or a previous back injury, check with your doctor before attempting any ab training exercises.
Crunches
All ab training exercises are a variation on the basic crunch. You can raise your hips or your shoulders, but the object is to contract the abdominal muscles. Here are a few crunch pointers for building six pack abs:
• Save crunches for the end of your workout. Remember, the abdominal muscles are involved in respiration, and you don’t want to fatigue them early in the workout.
• Pull your stomach in—press your belly button into your back—to contract the transverse muscle. Remember not to hold your breath while you’re doing this.
• Keep your abdominals tightened throughout a series of reps. Make your movements slow and controlled, and pause briefly at the top of each rep.
• Don’t raise your hips or shoulders more than 4-6 inches off the floor—that’s all you need for full contraction of the muscles.
• Do lateral crunches to work the obliques—pointing your left shoulder at your right knee.
Crunches are the key to strong abs—regular crunches, oblique crunches, hip raises, crunches with added weight. Keep crunching and soon you’ll have great abs.
Eight Pack Abs..
Most people have heard of the term six pack abs, and also of ripped, cut, and tight abs. There is also something referred to as washboard abs, or even firm and toned abs. But have you ever heard of eight pack abs? No? Well, most people haven't. Although many people are familiar with the expression "six pack abs", for the most part people aren't as familiar with eight pack abs.
So how do you acheive eight pack abs? The identical method that you would go about getting six pack abs, naturally. The only distinction here is that you are now aware of the prospect of getting eight pack abs, and that you can work your way towards this objective. Without this information of course you might never be able to define that added abs pack, but now that you know, well, the rest as they say, is history, true?
But if you've never had a six pack, let alone contemplated having eight pack abs, how would you go about getting them? Yes, the same way as for a six pack, but what can you do to first start the process then to make sure that you keep the momentum going and get to your aim without becoming excessively side tracked.
Well, first of all, you should preferably take a good long hard look at your diet and cut out those foods and things which are not only bad for you, but which you know are certainly harmful to you! Starting here, is the best idea and you could do no better than to go out and get yourself a healthy eating book to help you out in your activities aimed at getting eight pack abs.
After checking your diet, you can then progress onto the next step of discovering the right fitness program for yourself. You can do this on your own, or you can consult with a personal fitness trainer or some such professional to help you out. This is probably more efficient than trying to go it alone and you will find that you are getting a superior overall fitness plan than if you were to do it without professional help.
Lastly, when everything else is organized and you know that you have everything in place, and that you are physically fit and able to carry through with your plans, you have only to begin on your course of exercise to get your eight pack abs. It's as simple and as complex that.
So how do you acheive eight pack abs? The identical method that you would go about getting six pack abs, naturally. The only distinction here is that you are now aware of the prospect of getting eight pack abs, and that you can work your way towards this objective. Without this information of course you might never be able to define that added abs pack, but now that you know, well, the rest as they say, is history, true?
But if you've never had a six pack, let alone contemplated having eight pack abs, how would you go about getting them? Yes, the same way as for a six pack, but what can you do to first start the process then to make sure that you keep the momentum going and get to your aim without becoming excessively side tracked.
Well, first of all, you should preferably take a good long hard look at your diet and cut out those foods and things which are not only bad for you, but which you know are certainly harmful to you! Starting here, is the best idea and you could do no better than to go out and get yourself a healthy eating book to help you out in your activities aimed at getting eight pack abs.
After checking your diet, you can then progress onto the next step of discovering the right fitness program for yourself. You can do this on your own, or you can consult with a personal fitness trainer or some such professional to help you out. This is probably more efficient than trying to go it alone and you will find that you are getting a superior overall fitness plan than if you were to do it without professional help.
Lastly, when everything else is organized and you know that you have everything in place, and that you are physically fit and able to carry through with your plans, you have only to begin on your course of exercise to get your eight pack abs. It's as simple and as complex that.
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