Showing posts with label Build Muscles. Show all posts
Showing posts with label Build Muscles. Show all posts

03 November 2020

Overtraining - Getting Past 3 Common Bodybuilding Mistakes

By Matthew Beavers

Building muscle is a timely process. It doesn't happen overnight. Rome was not built in a day, neither is a strong body.

Over training can slam the brakes on your muscle-building efforts. Don't let it. Over training is one of the most common bodybuilding mistakes made by newbies and experienced bodybuilders alike.

You need to train hard, but not to the point that you need to take a few weeks off because you got an injury from over training.

Mistake #1 - Don't Train The Same Muscle Group Every Day - Do you think you are going to get shredded abs doing crunches and other ab exercises every day? Nope. You should only work abs 2 or 3 times a week to see great results.

What to do instead: Work a muscle group then let it rest for 24 to 48 hours. If you worked chest and back today, then work triceps and biceps tomorrow, then work chest and back in a couple of days. Give your muscles time to heal and chill.

Mistake #2 - Have Training Sessions That Last TooLong - Are you in the gym more than an hour maybe even 2 hours a day?

What to do instead:Train 45 minutes to an hour. An hour in the gym is a good amount of time especially if you do it 4 to 5 times a week. You can accomplish a lot in 45 minutes to an hour in the gym. Don't live in the gym, get in there, do what you need to do then go enjoy yourself somewhere else.

Mistake #3 -Doing cardio and weight training together - If you feel extra tired when you get done working out it might be because you combined cardio along with weight training to make the workout a little too intense.

What to do instead: Do cardio and weight training on different days. Doing cardio a few minutes to get loose and warm up is okay, but doing it at a high intensity level and pumping some heavy iron together can be too much.

You can combine cardio and weight training together, but if you do, your workouts should be shorter. You should not go over 30 minutes if you are going to combine the two. If you must do cardio and weight training together then start the workout with weight training and end it with some cardio. Doing a workout that way will increase the burn.

You can get the body you want doing the right amount of exercise. But you won't get it with over training. Don't make these common bodybuilding mistakes, instead train at your fitness level. Keeping up with the Jones's is never good, it definitely won't work at the gym.

01 November 2020

The Abdominal Crunch - Working Towards a Flat, Chiseled Stomach

By Dr. Jim Bell

Before I get into the abdominal crunch, it is important for you to know that you can do crunches for 16 hours/day; 7 days/week and you will not have a "six pack" or win an ab contest until you get the fat off your waist line. Reducing your percentage of body fat requires a disciplined approach to a simple formula. If you burn more calories than you consume you will lose fat. You burn calories through physical activity and you consume calories through eating and drinking. The typical person greatly over estimates the amount of calories they expend and greatly underestimates the amount of calories they consume.

The crunch is the most effective abdominal exercise with the lowest amount of risk. Performed correctly you can negate virtually all risk of injury. The following describes the most safe and effective way to perform crunches.

To get in position: from standing position squat down; place your hands on the floor in front of your knees and walk your hands forward until you are on "all fours" (hands and knees resting on floor or mat, back parallel to the ground).

Bend your arms, lowering your shoulders to the floor and roll onto your back.

Feet should be flat on the floor, shoulder width apart with the knees bent.

Fingers should be interlaced behind the head for support. Do not pull forward on the head while contracting the abdominals. Excessive pulling of the hands on the head can cause damage to the cervical & thoracic discs, ligaments and muscles. The hands form a platform to rest the head. If you are deconditioned, your neck muscles will fatigue faster than your abdominals.

Contract the abdominals to "curl" the head and shoulders off the floor. Pretend a string is attached to your nose pulling your face upward toward the ceiling. This technique will prevent the chin from coming to your chest. (If all else fails, put a tennis ball under your chin to protect the neck).

Keep the lower back on the floor and pull the stomach inward while contracting. This will activate the transverse abdominus. Always exhale during the concentric contraction and use a 2 second timing if you are a beginner (gradually extend contraction time to 4, 6, 8, and 10 seconds; advanced trainers may want to try 10 second concentric; 10 second isometric contraction at full flexion and 10 second eccentric). Inhale during the eccentric contraction and use a 4 second timing if you are a beginner (gradually extend contraction time to 6, 8 and 10 seconds).

Variations of the crunch include:

  • Twisting Crunch: with a twisting motion toward the outside knee
  • Legs Elevated Crunch: bent-knee or straight-legged with legs pointing toward the ceiling.
  • Legs Elevated Straddle: legs straight in straddle position
  • Crunches on a Stability Ball

In all the exercises described above never have the feet held down since this causes a flexor synergy that will decrease the contraction of the abdominals and increase the recruitment of the hip flexors. Allowing the back to leave the ground as in the old-fashioned "sit-up" will have a similar effect and is not recommended.

When you complete the desired number of sets (recommend beginners start with 1 set of 15 repetitions gradually increasing number of sets; remember Frequency, Intensity, Time and Type from your PFT Course), it's time to return to a standing position. The safest way to accomplish this is reverse the process you began with: roll over to one side until you are back on your hands and knees. Walk your hands back toward your feet until you return to squat position and stand up.

Yoga and Pilates include many exercises that strengthen the core and trim the waistline. If you are a personal trianer looking to expand your expertise to include yoga and pilates, check out our specialized fitness certifications: Yoga Instructor
and Pilates Instructor

15 October 2020

Top 7 Natural Muscle Building Myths


By Brandyn Burgett

Have you ever been confused about the advice you've been given for building muscle? Are you sick of hearing multiple answers for what you know is a simple question?

Well, now you can put all of the bro science behind you and get ready to uncover the 7 biggest muscle building myths you thought were true.

Myth #1: You can gain a pound of muscle in a week

This is definitely not the case. At the maximum, you could achieve a gain of about one pound every two weeks. That will also depend on your diet even more than your exercise habits.

Myth #2: Supplements will maximize muscle growth

I'm sorry to inform you that supplements will not boost your muscle growth like proper diet, and training techniques. Those companies spend millions of dollars trying to make you believe that. It's not your fault.

Myth #3: You can build muscle eating the same amount of food

This may be the main thing holding you back. The majority of people associate lifting weights with building muscle. But, you can lift weights and not build any muscle if you're not providing your body with the calories to repair the torn muscle tissue.

Myth #4: Working out more equals more muscle

This is untrue for several reasons. But the biggest reason is because if you workout six days a week, you're not giving your body enough time to recover and build that muscle.

Myth #5: The more protein you eat, the more muscle you'll build

Your body can only synthesize so much protein to build muscle with. By consuming too much protein, your robbing your body of the other essential nutrients it needs to repair your torn muscles.

Myth #6: There is a single best program

In reality, each quality program has the ability to take you where you want to be. It's more about finding the right program for you. The one that fits your schedule and gives you great results. Look for customized approaches.

Myth #7: If women lift heavy weights, they will get bulky

Women do not produce enough testosterone and other potent factors the same way men do. Unless the woman in question is taking steroids or hormones, they simply will not get big and bulky.

03 February 2020

Are You Investing In Your Physical Fitness?

By Darvis Simms

Many people put aside the necessary funds for retirement but they neglect to invest in their health and fitness for physical independence as they get older. Ask yourself this question, how much can you enjoy your retirement years if you have plenty of money, but your physical health is lacking?

If you are over 50 years of age it's time to start seriously investing in a health and fitness plan that will help protect you from the mental and physical ailments associated with age. Beginning in your 40s and as early as your 30s for some, a naturally occurring process of losing muscle called sarcopenia starts to take place in your body. You can lose as much as 1 to 2 lbs of muscle each year beginning in your 40s and this process accelerates with age if left unabated.

Sarcopenia can lead to muscle weakness, fatigue, insulin resistance, increased risk of falls, and lost independence. These are the major things normally associated with the aging process. Not a pretty picture. However, you can begin now to combat sarcopenia, and in some cases reverse this process through diet and exercise.

Increased protein consumption and strength training are two of the most effective ways to combat muscle loss. While 0.8 grams of protein per kilogram of body weight (0.36 grams per pound) has been the normal recommendation for daily protein intake for years. Now many, new studies show that 1 to 1.5 grams of protein per kilogram of body weight (0.45 to 0.68 grams per pound) may be more beneficial in building, maintaining, and reducing muscle loss.

Strength training also knows as weight lifting has been shown to be the best form of exercise to build muscle and strength which helps maintain your independence as you age. The good news is, it's never too late to start. People well into their 90s have been shown to gain muscle, and strength on a properly designed weight lifting program. However, the earlier you start the better. I recommend that you strength train 2 to 3 times each week beginning in your forties.

Now that you see it's just as important to invest in your health and fitness program as it is to invest in your retirement account, where do you begin? I suggest you find a nationally certified fitness professional and have them custom design a strength training program for you.

I'm Darvis Simms, an ACE certified personal trainer with over 20 years of experience in the health and fitness industry. You can find my publications on Amazon.

05 August 2017

7 Tips on How To Increase HGH Levels For Building Muscles

By Solomon Hannington

Hormones are typically tiny chemical messengers which help to transmit information from one part of the body to another. They are produced by different glands in the body forming the endocrine system. The muscles are basically composed of protein which is the building blocks essentially. HGH, just as the name implies, generates growth and it's a powerful driver of muscle size, fat loss and brain function. When you increase HGH levels in the body, it promotes and increases synthesis of new protein tissues. This helps with muscle recovery and muscle repair finally allowing new muscles to build. If you work out and increase your HGH levels, you will get to experience muscle mass increase. Below are 7 tips on how to increase HGH levels for building muscle.


In order to stimulate your HGH levels, you need to engage in training. Intense workouts, energy consuming events and long periods of physical exhaustion have been found to help in releasing more HGH. These catabolic states are known to require extra protein synthesis which is required in the case of energy consumption and fat metabolization. This helps to make up for glycogen depletion.

HGH increase helps to meet the targets of a body builder which is increase muscle mass. When working out, the body muscles do get torn. To ensure fast repair and quick generation of new muscles, increase in HGH is needed.

7 to 9 hours of sleep every night

Sleep is an important factor in everyday life and it helps to fight fatigue as well as allow the body to rest. In order to place the body in a muscle building state, adequate sleep is needed. When sleeping, protein metabolism occurs at a proficient rate which is due to a big spike in HGH release. This occurs within the first hour or so of sleep. After every four hours, small bursts of GH are secreted which means the more sleep you get, the more HGH you produce.

Engage in yoga and meditation
In today's life, which people are accustomed to, it creates several challenges which lead to increase in stress levels. When one is stressed, the body quickly releases cortisol, a hormone that causes damage to the muscles. This leads to testosterone levels reducing which decreases the secretion of GH. When you engage in a stress reducing activity like meditation or yoga, you will help to manage the negative effects brought about by stress.

Have a protein/carbohydrate drink

An hour after engaging in a workout, you need to drink a protein/carbohydrates drink. A post work out drink is very important especially if you want to build muscles. When you consume a high quality and fast digesting protein after a workout, it allows for proper building blocks to be in plenty. When you add carbs into the mix, you help to spike insulin levels which transport muscle building levels directly into the muscle cells. This helps to jump start repair and growth of muscles finally increasing muscle mass for you.

Don't eat 2 to 3 hours before sleep

When going to bed, it's important to keep your insulin levels as low as possible. This helps to ensure that you get to increase your HGH production levels. This is because when insulin levels are high, your HGH levels are low while insulin levels are low; your HGH levels are high.

The one thing you need to remember is the difference between insulin and blood sugar levels. When you control your blood sugar levels, it has to do more with fat burning and muscle building. This is because anything you eat causes your body to release more insulin especially when you consume proteins.

Eliminate intake of caffeine, nicotine and alcohol

If you want to ensure that you are super anabolic, you need to eliminate alcohol, caffeine and nicotine. According to medical experts, alcohol has been found to interfere with protein synthesis which reduces testosterone levels as well as GH secretions and reduces insulin sensitivity. Caffeine and other drugs have been found to increase cortisol levels which lower testosterone production.

Lose weight

When you are obese, the higher the levels of insulin you have. Your body will probably become insulin resistant which means that it will not be doing a good job of getting rid of excess insulin. This also means that your insulin sensitivity levels will be affected therefore preventing muscle mass increase. To ensure high HGH levels and better health, you need to lose weight.

Final Thoughts

When working out or when involved in athletics or other sports activities, your muscles do get torn. In order to ensure that your muscle mass increases, you need to increase your HGH levels. Thanks to HGH, muscles can be repaired quickly and new tissues regenerated. While the body already produces GH, it's important to increase the levels to ensure muscle mass increase. This helps to ensure a better looking body quickly and naturally.

20 July 2017

5 Tips to Build Muscle As Fast As Possible

By Brandyn Burgett

Learning how to build muscle fast is easy, putting it into practice is the hard part. Most people think that if you lift more, you will gain more muscle mass. This simply isn't the case.

Building muscle has just as much to do with diet as it does with training, if not more.
You can't build muscle without a calorie surplus, just as you can't build muscle without resistance training.

To build muscle fast, you have to optimize your diet as well as training regimen. Here is how to do it.

1. Avoid Low Carb Diets

While low carb diets are great for cutting fat, they won't help you with gaining muscle mass. You need carbs for fuel so you can exercise more efficiently.

Carbohydrates are important before training sessions, and immediately after training sessions. Carbs are your muscles primary fuel.

By consuming complex carbs you restore glycogen stores within your muscles[1] for further activity and fullness. This is a major factor in how effective a training session is.

2. Avoid All Alcohol

Alcohol, even in small amounts, can have major effects on sleep, and recovery. In a study conducted in 1980, alcohol in small doses (0.8 g/kg) before bedtime, suppressed plasma growth hormone by 70%-75%.

If you add in the effects of dehydration and release of cortisol, it's nothing but a recipe for disaster.

3. Get More Protein

There is a lot of confusion surrounding protein these days. One article says your not eating enough, the other says your eating way too much.

So what is the key?

For moderately active, and highly active adults, it is reasonable to consume around 2-3 grams of protein for every kilogram of body weight.

Studies show that too much protein intake has an extremely low chance of negative side effects. Plus, protein is essential in so many bodily functions.

4. Lift Heavy Weights

Protein alone cannot build muscle. To really add-on size, you must lift heavy weights. Or use your bodyweight to achieve the desired resistance.

In the gym, you could focus on lifting 6 sets of 6 reps with a heavy enough weight to reach failure in the last couple of sets. This should be enough to make some serious gains.

5. Switch-up Your Workouts

This doesn't necessarily mean changing the exercises. Vary your sets and reps, rest time, and intensity. This will help you break through those dreaded plateaus.

I hope this list helps you in achieving your desired physique. But this can only help you if you continually take daily action. Avoid analysis paralysis, and just get to work.