Building Muscle Tips - How Many Times A Week Should I Train?

So how many times a week should you train to build muscle? I'm glad you asked. Most people experience over training in the beginning and their muscles get sore. Sometimes you'll find that you just don't have enough time to train, or you've got an injury. There are many reasons why it's sometimes hard to get to the gym. Just lack of motivation is common. But I'm sure that after you've seen some results, you'll be busting to get more done every time you train.

Here's the ideal solution. If you're training to gain muscle mass, you only need to train 3 times a week, for about 45-60 minutes. That's it. Surprised? I was when I started. The reason why is because most of the muscle growth occurs AFTER the training session. The actual weight lifting session only needs to be short, but intense.

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The whole reason you're lifting weights is to stimulate your muscles to grow. That's all. When you train hard, your body will grow and repair itself when you're sleeping, working and geting out in the world. No need to spend hours in the gym, just 3 hours a week really. So you can get on with your life with no worries.

The best thing about this kind of training is that you're not a slave to the gym. You've now got plenty of time to hang out with your friends, and get your work done. It's really that easy. Get to the gym 3 times a week, work out hard for 45 minutes and lift heavy weights.

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You'll be surprised at how quickly you gain muscle training like this. Make sure you give it a go for a few months so you can see the difference. Gaining muscle weight takes some time, and effort. And make sure you're eating good quality foods too. Muscles need vitamins and nutrients to grow, so you must feed them well. Get a good source of protein into your body after each workout and you will be massive in no time. If you're not sure how a lift is done, get someone to show you. Keep it real!

By: David V
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7 Simple Tips to Build Muscle Fast

Body Building training has become very popular these days, there are many people like teens, professional body builders, athletes, etc. that practice body building, some as a sport, others as their professional job.

The following 7 Tips are MUSTS if you want to save time, money, and maximize your success in a shortest amount of time.

1. Define your personal fitness goals

Set realistic and measurable goals and attack them with the right mindset. Always aim high but be realistic. If you create goals that are unattainable you are setting yourself up for failure. You can become bored, disappointed and disillusioned to the point where you may
give up. Don't sell yourself short. Set your long term goals, of course, but also set
short term goals that are achievable.

Without knowing that you could end up spending more money than you need to on equipment that you'll never fully utilize. Not to mention you may fail in your attempts to achieve your goals. And, don't forget to reward yourself when you do achieve them.

2. Warm up

Warm up before you lift weights and do it every time you go to the gym. Regardless if you're doing high reps with light weights or low reps with heavy weights, you must adequately warm your muscles. Start by doing 5 - 10 minutes of light cardio work on a stationary bike or treadmill. Then before each exercise take approximately 40% of the weight you'll be using and do a couple sets of 10 - 12 reps.

3. Eat healthy

This can't be stressed enough. The only true bodybuilding aids are good nutrition. Consult a
licensed dietician. Watch your local community calendar for free seminars on diet and nutrition. Learn all you can about what nature freely provides that can help you to develop a healthy diet.

Many novice body builders think that because they are trying to build muscle, they can eat any kind of food that they want. Well, this is not true, because eating a dozen donuts will not build muscle, it will build fat. Thus, an important body building tip is to eat foods that are filled with protein, like eggs and meat. Also, be sure to eat other foods that are rich in vitamins.

4. Mix-up your Workout

Don’t do the same workout twice in a row. Keep shocking your muscles. Don't allow your body to adapt to any set routine. There are many ways you can change your program and sometimes the smallest changes can be all the difference. Use different exercises, set and rep patterns, do things in a different order. This is good for your motivation as well.

5. Take supplements

Supplement your diet with high quality protein. Get 1 gram of protein per pound of bodyweight per day. Spread out this protein over the 5-6 small meals that you are going to eat.
It's hard to get all the protein, carbs and amino acids you need for optimum muscle growth from food alone. Some people say they don't need supplements, but most people will benefit from them.

6. Drink plenty of water

Always have water with you and Drink 8 glasses or more of water per day. Water is nature's miracle supplement. The benefits of drinking a lot of water are limitless.

Water helps to build muscle by transporting nutrients throughout the body and helping deal with your high protein diet by flushing the kidneys. Drinking water is also good for overall health.

7. Take a rest

Make sure that you get adequate sleep and rest.

Keep your rest intervals between sets at 45-60 seconds. This will give your muscles enough time to recover but still keep them fatigued.

Rest is another important part of muscle building. When you train you're actually breaking down muscle tissue. The actually repair and building process takes place while you're resting and asleep. If you don't get enough rest you're limiting your muscle growth potential.

Almost all body builders have differing opinions on the subject of what the actual purpose of body building is. Body building is the process of developing muscle through the combination of weight training, increased caloric intake, and rest.

These body building tips are basic but they are also very important. Incorporate all of these body building tips into your routine and you'll see better results and avoid injury.

Learn more the natural way to build muscle in the shortest amount of time with easy and simple technique at http://www.effectivefatlossreview.com/musclegaintruth.html

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5 Weight Lifting Myths That Slows Muscle Growth

We have all heard that weight lifting is beneficial for our bodies to maintain lean tissue, increase strength, and boost metabolism. The challenge arises when we base our weight lifting routines on certain myths. This, of course, leads to wasted time, and less than optimal muscle building results. Therefore, it is safe to say, we are not getting a great natural muscle return for the precious weight lifting workout time invested.

Weight lifting myths start when one bodybuilder tells another bodybuilder who tells another bodybuilder of this new weight lifting workout technique that really works. The only problem is the theory is backed by pure fallacy rather than sound science. It is upsetting to realize the weight lifting workout world is riddled with myths. Therefore, it is my responsibility today as an Exercise Physiologist to deliver the weight lifting truth.

My top 5 weight lifting myths will not only empower your mind, but also stimulate your body to more natural muscle in much less time.

Please avoid these 5 weight lifting program myths that I reveal below. Your natural muscle building results depend upon it.

1. Use heavy weight and less reps to build muscle mass, and low weight with lots of reps to shape the muscle and increase its definition. How many times have you heard this fallacy? I have heard it thousands of times. Many women believe this is a way to "prevent them from developing big muscles." This is definitely not the case.

The fact is shaping muscle results from decreasing subcutaneous body fat. If you simply decrease your calories each day, you can develop greater natural muscle definition. Greater natural muscle definition is even possible without lifting weights, that is, if your body fat drops low enough.

Don't get caught falling for this myth. Instead decide first what your primary weight lifting program goals really are. Are you interested in building muscle mass, or increasing muscle endurance? Next you decide the number of reps, and intensity of training. If definition is your main goal then build muscle while decreasing calories in order to strip away the unwanted subcutaneous layer of adipose tissue.

2. You can reduce fat in a specific area by working that specific muscle (spot reducing). Please note that muscle growth and body fat loss is systemic in nature. It is a fact that the central nervous system triggers the muscle growth process. Therefore, overloading the central nervous system is the most important step in natural muscle development. As far as body fat is concerned, working a specific muscle group does not mean fat will suddenly melt off in that specific area. Weight training and fat loss, once again, has a systemic, not localized effect in the body.

3. You must train at a full range of motion to develop natural muscle. There has not been a study proving that "full range" reps stimulate more muscle fibers. The fact is limited, or partial reps stimulate muscle growth, and can be considered safer. Just think, almost all of our daily activities are performed at a partial range of motion. Let's take sprinting for instance. Sprinters are not running at a full range of motion, and they still develop muscle tissue. Once again, there has been no study conducted to date which confirms you must perform a full range of motion in order to stimulate maximum muscle growth.

Now I'm not suggesting in natural bodybuilding it is bad to train at a full range of motion, but possibly more effective to train at the strongest range of motion. Thus, more resistance can be applied leading to greater muscle fiber stimulation. Consider incorporating partials in your weight training workout.

In order for hypertrophy to occur in a natural bodybuilding program there are two requirements: maximum overload, and increased work in a unit time. Range of motion is not imperative to muscle development.

4. Must weight train 3 days each week or your muscles will suddenly get smaller. Many natural bodybuilders feel this is absolutely true. Please don't fall into this trap. The fact is the opposite is best. Weight lifting less allows for maximum natural muscle regeneration. Without rest the body can't overcompensate from the added stress by generating larger muscles. Once a weight lifting workout is conducted while not completely recovered from the previous session, the whole natural muscle building process will be short circuited, and compromised. Therefore, bodybuilders who train religiously 3 days per week at a high intensity level are doing more harm than good.

Don't be afraid of losing muscle if you miss a week of weight lifting. More than likely you are gaining muscle during rest, not losing it.

5. You must do 3 sets per exercise, and multiple weight lifting exercises in order to see progress. False. False. False. Studies have proven all you need is one high intensity, muscle stimulating set in order to stimulate maximum muscle growth.

There is no scientific basis, nor reasoning for performing 3 sets per exercise.

As a natural bodybuilder, and Exercise Physiologist, I know how important it is to not fall into the trap of these all too common weight lifting myths. By reading this article you are a step above other bodybuilders, and will get much great muscle results from your weight lifting routine. The next time someone tries to promote these myths you will definitely know better. Weight train with wisdom!

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How to Avail Weight Training Routines

There are plenty of weight training routines which are available today. These routines are based on different exercises and techniques which are beneficial for different body types. These routines can be availed through various sources like websites, books, magazines and even personal trainers. One of the best ways to avail these weight training routines for free is through online options. Most of the website routines available here include options for different body types and their different goals. There are various aspects which should be considered before availing any of these routines.

One of the most important things to remember while availing the different types of weight training routines is your body type. Different people have different kinds of shape and structure and hence it is not possible for every individual to receive the same kind of body structure. For example, even men and women have different body types. Women usually have more delicate structures and their hormonal functions also do not permit the body to gain muscles as easily as men.

Men can gain muscles easily due to their body shapes and also due to the hormonal support through internal functions. There are some men who can gain body mass easily and also have good muscle growth. But there are some men who are typically leaner and thinner and for them building muscles and gaining mass is often a difficult process. For this they have to increase their calories intake, change their diet plans and various other supplements are also taken at times. The number of exercises and the kind of exercises done by them are also different.

Similarly there are women of different shapes and sizes like some are heavier on the bottom and are called pear shaped, while the others are heavier on the top and are known as the apple shaped ones. The women who are pear shaped need to do more exercises like aerobics and cardio so that they can lose weight on their lower bodies while the apple shaped women have to do less of aerobics and more of weight training so that they can tone up their upper bodies.

Based on these factors the right exercise routine or weight training routine should be chosen. For those who are unsure about the advantages of these routines and their implementation, should opt for a personal trainer. The personal trainer is the apt guide for weight training, especially for those who are new to this form of exercise and are more prone to injury.

The right diet needs to be combined with these exercises so that the maximum impact can be gained. There are various tips provided along with these exercises that should be implemented along with these exercises so that the impact of these exercises can also be maximized. No weight training routine should be continued if you suffer from any kind of bodily injury because there are further risks of causing permanent damage on that spot. It is best to try out these workouts for a smaller period of time and then increase the intensity of the same gradually.

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