Building Muscle Without Weights

December 2, 2011 by  
Filed under Muscle Building

Let us take a look at how your muscles literally become big maybe not necessarily huge. Your body systems and processes are maintained because of the nutrients that are absorbed by your body after the digestion of food. A well-balanced diet may give the necessary macro-nutrients as well as micronutrients that your body needs.

Doing cardio is what you need to do if you want to gain weight not lose it. By lifting weights you’ll increase your appetite which is a good thing because it’ll make you want to eat like a horse throughout the day. It will also help you gain muscle tone instead of a bunch of extra flat. When you eat a whole bunch you need to make sure you’re doing exercise too.

Alcohol and certain other drugs can increase the level of estrogen in your body that may be one of the reasons behind the development of male breasts. Hence, it is a great idea to avoid alcohol altogether.

During the process of working out, your body naturally produces nitric oxide. This compound paves the way for better blood circulation through one of your body processes called vasodilatation. When your blood is able to move without constrictions, your muscle tissues get sufficient supply of oxygen and vital micronutrients.

One additional tip is to watch what you eat and know your body. Hard gainers may need extra calories but most of us need fewer calories. You can’t see muscle under a layer of fat! You need to make sure your gains are visible.

Simple carbohydrates which are found in fruits such as apple, orange, grapes, raisins and mango are really good for this purpose. You can also consume honey and high energy carb drinks which can provide you with good amount of energy.

Some of the most commonly used exercises for this purpose are bench press and flat DB chest press, bent over barbell rows and close grip chin ups, seated DB shoulder press and standing military press, dips and triceps press downs, standing barbell curls and incline bicep curls, squats and lunges, dead lifts and stiff leg dead lifts, standing calve raises, weighted ball sit-ups and weighted cable crunches.

Then, when we get into high school, we tend to get caught up in lifting heavy weights. This is usually because we need development for a sport activity. We leave the traditional behind and building muscle without weights just doesn’t get the respect that I think it deserves.

To get a solid fat burning workout all you need is plain old-fashion barbells or dumbbells. Maybe even less. To get a good workout, start off with a good set of adjustable dumbbells and a bench.

If you eat more calories than your body is able to use as energy, it will be stored. This point is clear. The key about calories is how to enjoy them in appropriate measure, and how many to consume in relation to your activity level and nutritional requirements.


Full Body Muscle Building Workout that Works

December 2, 2011 by  
Filed under Muscle Building

Full body muscle building workout is used by a great majority of bodybuilders and models on fitness magazines. And there is a good reason why the full body muscle building workout is so famous because you actually work on some core exercises that targets different muscles groups at once. The focus in this article will be on gaining a lot of muscle mass.

Before you even start your workout, you need to have a nutrition plan. You won’t get anywhere in your muscle mass journey if you don’t have a nutrition plan as it is even more important than the actual building muscle workouts.

Full body muscle building workout nutrition guideline

Some simple guidelines for your nutrition are:

– Eat at least 6 meals a day.

– Eat a big breakfast with a good amount of proteins as your body has been in starving mode for many hours during your sleep.

– Each meal should contain a good portion of proteins.

– You need protein with carbs right after you have been working out.

– You need some healthy fat during your day, this can be through fish, fish oil pills, mixed nuts etc.

When you got your nutrition covered in your muscle building workout, you can move on to the actual exercises. The exercises we will focus on are some core exercises and not isolation exercises as we want to build a lot of mass.

Full body muscle building workout exercises

In these building muscle workouts you train every other day as your body needs rest after such a heavy workout. Between each sets you rest maximum for 90 seconds, ideally 75 seconds. This is between every set in your full body building muscle workouts.

You will be doing the following exercises in the full body muscle building workouts:

– Bent over row – 4 sets – 6-10 repetitions.- Bench press – 4 sets – 6- 10 repetitions.- Dead lift – 3-4 sets – 6-10 repetitions.- Squat – 5 sets – 8-12 repetitions.- Shoulder press – 4 sets – 6 – 10 repetitions.- Dips – 4 sets – 6-10 repetitions.

When you do the dip, you can strap yourself with a weight belt and put weight on when you feel it is time to progress.

You can change the above building muscle workout order as you want. Full body muscle building workout routines hits your core and can be tough to start out with. But if you want to get the most out of it, you need progression.

With progression in this building muscle workout I mean, every time you can take the maximum amount of repetitions, for example 10 repetitions on the bench press with ease every time, you know that it is time to put some more weight on, progression.

It is important that you are honest with yourself with this building muscle workout and don’t get comfortable in working with the same weights repeatedly.

If you follow the above guidelines for your full body muscle building workout, you are guaranteed to see positive changes in your physique. Have a nice full body muscle building workout!

An Exceptional Example of a Muscle Building Diet Plan

December 2, 2011 by  
Filed under Muscle Building

Mass gain diet plan simply consists eating more amount of calories than what you can burn. Remember that you will never gain muscle without foods. So read the following weight gain diet plan so you would know the right kind of foods to eat in order to gain weight and increase muscle mass.


Carbohydrates are responsible for providing your body with more energy than fats or proteins. Therefore, it is just necessary that weight gainers will include simple carbohydrate enriched foods on their meals. Some examples of carbohydrate enriched foods are cereals, green leafy veggies, beans, bread, oatmeal, rice, pasta and potatoes.


If you want to gain weight while working hard to increase your muscle mass, you must be able to consume some fats as well. Although you have to make sure that you eat only foods that are filled with unsaturated fatty acids, so that no cholesterol will build-up on your body. Foods that are filled with healthy fats are flaxseed, cod liver oil, olives, avocados, olive oil, sunflower and walnuts.


Foods that are rich in proteins must also be included in your mass gain diet, so as to achieve a healthy development of your body. Make sure to consume dairy products that are rich in protein everyday so to gain weight and build muscles. Some few examples of foods that are rich in proteins are chicken breasts, eggs, tuna, salmon, lean beef and turkey breasts.

To help you in coming up with a diet plan for muscle building and gaining weight, here is a sample of a whole day meal plan that you can follow

1st meal – to be eaten at 7AM

– Protein supplement of your choice and 1 tsp flaxseed oil – This allows you to consume 432 calories, 42 grams of protein, 25 grams of carbs and 14 grams of fat.

2nd meal – to be eaten at 10AM

– 6 ounce chicken breast paired with one-half cup of rice – Eating this meal will enable you to consume 319 calories, 50 grams of protein as well as 23 grams of carbohydrates and 7 grams fats.

3rd meal – to be eaten at 1PM

– 4 whole eggs on a flour tortilla – this enables you to earn about 367 calories, 24 grams of protein, as well as 17 grams of carbohydrates and 20 grams of fats.

Fourth meal at 4PM

– 6 ounce grilled tuna paired with a large piece of baked potato and a cup of veggies – this will allow you to gain 450 calories, 48 grams of protein, as well as 56 grams of carbohydrates and 6 grams of fats.

5th meal – to be eaten at 7PM

– four pieces whole eggs paired with a cup of hash browns – this will allow you to gain 440 calories, 28 grams of protein, as well as 36 grams of carbohydrates and 20 grams of fats.

After reading this article, you should now have an idea in mind on how to go about your mass gain diet plan. Try to follow the menu above for your daily meals and you

Muscle Building Diet Plan

December 2, 2011 by  
Filed under Muscle Building

If you want to build a muscular physique you know how important it is to lift weights and do cardio, right? But if you are to maximize your results in the gym then you have to create a muscle building diet plan as well. It is a must do and an essential part of the equation to a muscular physique. You have to supply your body with nutrients from foods that will build muscle.

So what is involved in building a diet that will compliment your workout strategy? There are four main areas to focus on.

1. Total Calories. You should be aware of the total calories you are consuming everyday and where those calories are coming from. Don’t assume you know. Start keeping a journal of everything that you eat with a breakdown of the macronutrient content. This is the best way to determine exactly what your total calorie content is. You have to take in enough calories throughout your day to supply your body with a continuous amount of nutrients.


Adequate Protein. Lean protein is the way to go. Lean sources of protein can be found in chicken and eggs. This is a must if you want to build quality, lean muscle. An adequate source of protein will help your body repair itself after a hard workout.

3. Carbohydrates. Carbs are the best source of fuel or energy for your body. If you cut your carbs significantly and for a prolonger period of time you will find yourself lacking energy and your workouts will suffer as a result. You need to supply your body with carbohydrates, specifically complex carbs to keep your body’s energy stores up. Good sources of complex carbs are oatmeal and wheat based products.

4. Drink plenty of water. This may sound too basic but it is an aspect of any muscle building diet plan that is grossly overlooked.

You should be consuming 1 ounce of water for every pound of bodyweight you have. So if you weigh 200lbs. you should be drinking 200 ounces of water everyday. Just about everything in your body needs water to function – so make sure you are drinking your fair share.

It is as important to spend as much time planning your diet as it is planning your workouts. A solid diet plan that will compliment your workouts will include knowing your total caloric intake per day, consuming an adequate amount of lean protein and complex carbohydrates in addition to drinking plenty of water.


Muscle Build Tips – Maximize Your Muscle Building.

December 2, 2011 by  
Filed under Muscle Building

In todays world is very difficult, good quality muscle building tips from the fact that many of these suggestions have been overwhelmed by all the advertising supplements are muscle newest and largest buildings or products that have hit the market.

The truth of the matter is that only about 5-8% of these products ever work and are worth actually taking a look into.

To succeed in building muscle and the muscular body build that there are some basic things you need to make sure that you are in the process.

Here are some muscle building tips that will have you building muscle and maximizing your results in no time at all.

Muscle Building Tips:

Tip # 1 – Stretch / Warm-up This is a step that occurs only very rarely by anyone Muscle. The purpose of warming up and stretching is to increase the blood flow to the muscles as well as warm up and increase the flexibility of the muscles fibers. This not only helps you avoid injuries, but also helps increase your flexibility, which allows more muscle when lifting weights. More muscle fibers worked = bigger muscle gains.

Tip # 2 – Get Enough Rest It very important that you make in the gym really hard and a good workout, but it is more important than training for enough time between training in order for your body to repair the damage muscle tissue. If you do not allow enough rest when you workout your muscle fibers which are still damaged will become more damaged and instead of gaining muscle you will begin to lose it.

Tip # 3 – Up Your protein intake. Proteins are the building blocks of the body simply. In order for your muscles to heal and repair themselves they need protein. It is recommended when trying to build muscle takes anywhere 1-1. 4 grams of protein per pound of body weight.

Tip 4 – Leave your ego at home never fails, you see all the time in the gym, people are lifting weights too heavy and they are to simply point to the gym or try to prove something.

Look building muscle is all about hitting the muscle and really concentrating to get the most out of a particular muscle group. With slow and controlled movements with proper form with less weight to throw more for you to a ton of weight with poor form.


The Best Muscle Building Supplement Is Protein

December 2, 2011 by  
Filed under Muscle Building

It’s amazing how much false information there is on supplements floating around gyms. Most beginners looking to gain muscle mass think that creatine is the best muscle building supplement you can get. It’s also surprising that many beginners have never even heard of taking protein powders or at least increasing their intake of protein with each meal. Sure there are many studies that show creatine as being effective at adding strength, mass, and endurance. However, in all actuality it’s impossible to put on muscle mass without supplying your body with the proper nutrition. This includes supplying your body with plenty of amino acids from animal proteins and that requires you to consume large amounts of protein in your diet. Furthermore, without a surplus of calories, you simply will not add muscle.

The protein debate

There is a lot of controversy on how much protein a person looking to gain muscle mass should consume.

Many conservative nutritionists would say that your protein calories should only be about 25% of your daily intake which is far less than what most bodybuilding magazines would recommend. Just about every bodybuilding diet you’ll find will recommend you consume about 1 to 1.5 grams of protein per pound of body weight. Believe it or not, some pro bodybuilders claim to consume upwards of 400, 600, and even 800 grams of protein each and every day.

Stop wasting your money

Quit looking for the newest hype and the so called best muscle building supplement as it’s far more beneficial to focus on a clean high protein diet. Yes, you should buy supplements like whey protein powders, branched chain amino acids (BCAA’s), fish oils, and a good multi-vitamin. These supplements will help you reach your nutritional goals each day and ultimately help you stay healthy. The main reason for using a whey protein powder as part of a daily regimen will help you get the amount of protein required to gain muscle mass without having to cook six times per day. Protein powders are also convenient because you can quickly down them when you are in a hurry and do not have time to sit down for a full meal.

The conclusion

As mentioned before, stop looking for some secret supplement that claims to help you gain muscle mass at unheard of rates. As the title of this article states, protein is the best muscle building supplement you can take. Spend your hard earned money on high quality foods like fresh chicken, lean beef, fish, green leafy vegetables, and complex carbohydrates like brown rice and oatmeal. Nutrition is one of the largest factors in any effective bodybuilding program and should not be taken lightly. Sure, you can train hard and get lots of rest but you will not recover properly without giving your body the proper nutrients to do so.

For more information on complete muscle building programs including diets, complete workout programs, and much more click here to watch an informative video.

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Best Muscle Building Steroids

December 2, 2011 by  
Filed under Muscle Building

Article by kilian

Muscle building steroids are in high demand among teenagers, body builders and athletes, owing to their strength enhancing and body mass building properties. These properties notwithstanding, the use of steroids has always been dissuaded due to their extensive and sometimes irreversible side effects. However, not all steroids can be termed debilitating. For instance, there is a class of safe and effective muscle building steroids for beginners and advanced users. While most of the best muscle building steroids have herbal constituents and can be obtained over the counter, certain others are anabolic steroids that cannot be bought without a prescription.

The type and quantity of muscle building steroids used is dependent on the results desired by the user. Users need to determine their goals before selecting a steroid and starting a steroid cycle.

Best Muscle Building Steroids for BulkingThe muscle building steroidsare able to enhance body bulk quickly, without any severe side effects. Some of the best muscle building steroids available today are:1. Anadrol2. Dianabol3. Deca Durabolin4. Equipoise5. Sustanon 2506. Trenbolone 7.Testosterone (propionate, enanthate, cypionate)

These drugs can be taken in combination (stacking) with other drugs to improve their efficacy and accelerate results. The preferred steroid combination for both male and female bodybuilders is Deca-Durabolin and Dianabol. The drugs Anadrol and Dianabol should not be used together, because of their ill effects on the liver.

Best Muscle Building Steroids for a Lean FrameOne of the best muscle building steroids that help users reduce body bulk and obtain a lean body frame is Winstrol This steroid helps concentrate muscular mass, resulting in well-developed, strong and taut body muscles. Other muscle building steroids available in the market are:1. Primobolan2. Anavar3. Masteron4. Testosterone Propionate5.Trenbolone

You can procure high-quality muscle building steroids at cost-effective prices on websites such as The site also offers comprehensive information on anabolic steroids, diet supplements, training and steroid cycle that one must follow to attain the best results.

Muscle building steroids are used to enhance performance and to improve physical appearance. They are taken orally or injected, typically in cycles of weeks or months, rather than continuously. Read online for more details!

Steroids in Muscle Building

December 2, 2011 by  
Filed under Muscle Building

Hormones are gatekeepers of body functions, they regulate most of the body processes. Excess or deficiency of any hormone can have a lot of impact on your body. Any imbalance in hormones results in a side effect. e.g. acne is widely attributed to hormonal imbalances.

The Thyroid Glands: This gland is situated close to the back of the head, by the neck region. Production of hormones is pumped to this region to stimulate the body’s movement. This gland also work with another gland called the endocrine glands to produce such nutrients as trilodothyonine hormones and thyrotropin.

One of the most important facets that must be addressed is nutrition. Any respectable muscle building review will include the significant role that a proper weight lifting diet plays in building mass. To actually gain muscle mass the body must remain in an anabolic state.

Simply put, you must feed your body frequent, small meals to prevent it from breaking down the muscle you have gained for food.

You should automatically know that the person who is giving you muscle building advice is a quack if he plays down the role of drugs and genetics in building muscle. A lot of the movie stars you see and whose wonderful physiques you admire, have used steroids to rapidly build their bodies up.

If you are not taking anabolic steroids, and have done resistance training consistently for around two years or more, you are not going to gain much more muscle than you already have. It won’t matter how much protein you take in, gains are going to come slowly. Don’t get me wrong, it is possible to keep gaining muscle each year, but it definitely gets harder the bigger that you get.

Due to the absence of this, immense increase of muscle mass for girls remains a dream. Well you may like to argue since you have perceived scores of pictures of women bodybuilders. But they are familiar with the utilization of anabolic steroids or synthetic testosterone along with other drugs. The application of these enables them to gain good muscles.

Prohormones are transformed by the human body into anabolic hormones. In conditions of fat loss effects and muscle-building, these are identical to steroids, and will increase the muscle strength and size. Depending on the precise type, it has the ability to decrease excess fat too, boost training intensity levels and increase sex drive.

Your hormones play an important role in muscle building. The right muscle building guide should help you understand how to use your hormone secretion cycles to maximize the muscle gain. For example, insulin acts as a driver to drive the glucose into the muscle tissues as muscle glycogen.

Read about womens magazine. Also read about pelvic inflammatory disease symptoms and female sexual dysfunction. CLICK THIS LINK to download part 1 of my Manifesto Of Strength document for free. Elliott Hulse shares his ideas about the use of anabolic steroids for athletes, building muscle, jumping higher, gaining mass… and why he believes that you are far better off by living a strong lifestyle that supports your body to produce its own anabolic steroids naturally.
Video Rating: 4 / 5

Muscle Building Diet Plan for Men ? Tips and Techniques for Transformation

December 2, 2011 by  
Filed under Muscle Building

Muscle building diet plan for men is usually different from those of women. That is because men tend to have another purpose with the look of their bodies, as they want to be big and muscular and even intimidating, whereas women wants definitions and a clean look.

We will in this article go through what a muscle building diet plan for men can look like, both in terms of foods and the timing of it.

Muscle Building Diet Plan for Men – Example

The following foods in the muscle building diet plan for men will be a mixture of natural foods, as well as some supplements that can be good to use at times. The focus on the muscle building diet plan for men will be of gaining muscle mass.

100 grams of oatmeal
2 scoops of protein powder
400 ml of milk

-Meal 2:
1 can of tuna in water
200 grams of whole grain bread
Some vegetables

-Meal 3:
Post workout shake with 2 scoops of protein
50 grams of carbohydrate or a banana

-Meal 4:
200 grams of chicken
200 grams of potatoes
And mixed vegetables, including broccoli

-Meal 5:
200 grams of salmon
Mixed Vegetables

-Meal 6:
50 grams of almonds or cashew nuts (non-roasted)

The above muscle building diet plan for men is just one example out of many.

But what you should get out of it is that you can be as creative as you want, as long as you hit the amount of calories you are aiming for.

And you need about 1.5 grams of protein per body weight and a good amount of healthy fat and carbohydrates.
We will now look into some of the foods you can include in your muscle building diet plan for men.

Muscle Building Diet Plan for Men – Foods

-Muscle Building Diet Plan for Men #1 – Meat:
There are a lot of different meat sources, like chicken, red meat, fish etc. and they are all rich in proteins. Some would argue that chicken is preferred over meat because of the fewer amount of saturated fat and that fish is better than chicken, because of the good amount of omega 3 fatty acids.

I recommend that you include them all in your muscle building diet plan for men to have a variety.

-Muscle Building Diet Plan for Men #2 – Nuts:
You should have a variety of nuts in your muscle building diet plan for men. Some good sources are almonds, cashew nuts, walnuts etc. Nuts are both a good source of protein as well as healthy fat.

-Muscle Building Diet Plan for Men #3 – Yoghurt, cheese…:
Yoghurt and cheese are also great sources of protein in your muscle building diet plan for men. Yoghurt also contains the good bacteria’s that are good for your digestive system.

-Muscle Building Diet Plan for Men #4 – Carbohydrates:
You also need the right kind of carbohydrates in your bodybuilding diet plan for men. These can be the likes of vegetables, fruits, whole grains, brown bread, pasta, potatoes etc.

Follow the above tips and advice in your muscle building diet plan for men and you will build muscle mass like never before.

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Top Rated Programs for Muscle Building – No Nonsense Muscle Building Review

December 2, 2011 by  
Filed under Muscle Building

Article by Joshua A. Johnson

One of the best-selling muscle building programs that has been taking the fitness world by storm is Vince DelMonte’s “No Nonsense Muscle Building,” (aka, “Skinny Guy Secrets to Insane Muscle Gain”). After taking the opportunity to read it for myself, I can say with confidence that it is a definite “must-read” for anybody who is serious about taking their muscle-building to the next level and wants to avoid the common mistakes and bogus advice that many other programs put forth.

Click Here to Visit No Nonsense Muscle Building

No Nonsense Muscle Building offers an incredibly effective, strikingly clear and concise program for muscle building that will take you from the level of a beginner to a highly advanced training level.

There are thousands of self-proclaimed health and fitness “experts” out there making ridiculous claims and giving nonsensical advice that never produces the results you want. The goal of No Nonsense Muscle Building is to help you weed out the myths and bogus claims, and teach you the cold hard facts about “increasing lean muscle mass and putting on weight” in the shortest time frame possible.

The first two chapters of No Nonsense Muscle Building cover the Top 14 Mistakes to Avoid Before You Even Start Training, as well as the Top 12 Bodybuilding Myths. DelMonte’s basic message to his trainees is clear – get past the excuses, get past the lies.Vince carefully details and explains the critical techniques, the committed mindset, and the proven strategies needed to move you closer your muscle building goals quickly.

No Nonsense Muscle Building Review: Program Highlights

In the 3rd chapter, Vince gets to the primary theme, and begins to address how to increase muscle mass quickly. The No Nonsense Muscle Building plan is built on a somewhat unconventional training strategy, known as “periodization,” combined with cyclical techniques for weight training. Does that sound complicated? It seems that way at first, but Vince DelMonte takes you through each step, outlining how well-managed muscle stress forces your body to add the muscle mass that you so eagerly desire.

Since your body is able to easily adapt to stress, doing the same daily workout routine over and over again may indeed increase your strength, but it is very unlikely to increase your muscle mass significantly.

Vince DelMonte reveals the 9 amazing principles that you need to experience huge muscle gain, and he explains in detail how changing up your sets and reps will prevent your body from adapting, and as a result, forces “insane muscle gain.”

One of my absolute favorite features of the program is the 52-week calendar that outlines exactly what you should be doing each day to maximize your muscle growth. This is tremendously valuable, and really simplifies the muscle-building process.

Lastly, DelMonte gives great insight into how to maximize your hormonal response which will stimulate the highest level of muscle growth possible. It’s a very compelling read.

The Final Word

The final word on my No Nonsense Muscle Building Review is that I strongly recommend this program for trainers at a beginners to intermediate level who seek significant muscle gain in a very short period of time.The truthful, “no nonsense” approach to increasing muscle mass is enlightening, and most significantly – it produces results.

Joshua A. Johnson is a fitness writer and contributor to Read our complete No Nonsense Muscle Building review at, and learn more incredible revelations about this popular e-book.

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