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3 Great Articles to Build Muscle FAST!
Compiled By: Doug G.
Click here to start building muscle NOW!
5 Quick And Easy Ways To Build Muscle Fast With Each Passing Year!
By Ian M Burgess
Are you having problems gaining the serious muscle you want to? Are you working out
a lot with little changes to your body? Want to get that ripped look men and women will envy
and desire? This article will reveal five of the best nutrients you need to turn your body into a
It's a common myth that everything from fatigue and weight gain to sagging skin is
down to declining hormones as we age. But there's another factor to consider: your muscle.
Research shows that your body's muscles are responsible for a wide array of vital functions.
They store energy, regulate your metabolism, and generate vital feedback for hormone
The problem is, your muscle density decreases with every passing year. The medical term for
this is sarcopenia, which literally means "loss of flesh". This can cause loss of strength,
fatigue, weight gain, sexual dysfunction, depression, sagging skin and bone fractures.
The good news is that if you improve your muscles you can dramatically improve your
resistance to ageing by following the steps below:
Step #1: Whey Protein:
Whey is a quickly digested protein source that is rich in branched-chain amino acids (BCAAs).
Supplementing with BCAAs can help prevent breakdown of muscle. Research has shown a
small protein/carbohydrate snack taken before training can promote a more anabolic
hormonal environment. Make sure that protein is the main course of every meal.
Step #2: Creatine:
Creatine is one of the safest and best- researched supplements to increase muscle mass and
strength. Creatine increases sport performance, endurance, strength and speed, and will
increase the amount of muscle built during resistance training. Recommendation: 5mg of
creatine daily until you build the muscle you need.
Step #3: L-Arginine:
Another supplement for muscle building is this essential amino acid. One study measured the
change in muscle strength and lean muscle mass in men taking a placebo, against men
The men taking the L-Arginine supplement showed a significant increase in muscle strength
and lean muscle mass after only five weeks. Like creatine, it is natural and safe. Daily doses:
ranging from 500mg to 1g.
Step #4: Carsonine:
This is a multi-functional substance made up of two amino acids. Carsonine is naturally
present in your nerve and muscle cells. It protects the integrity of the muscle you have and
will ensure that the muscle you are building will be healthy. Recommendation: 500mg of
carsonine twice a day.
Step #5: Glutamine:
Glutamine helps stabilise your energy levels, and actually boosts the growth hormone in your
body which tells the body to shed fat and build muscle. Doctors have now began to use
glutamine to reduce muscle loss in cancer patients, who often suffer severe muscle
breakdown. Recommendation: Take 5g of glutamine a day, dissolving it in water.
Your ultimate body is within reach, providing you follow the proven principles in this article.
Muscle building is not a pipe dream or only for those with the perfect genetic makeup. Use
these strategies and very soon you will see a new you staring back at you in the mirror.
Ian Burgess has put together a complementary report on bodybuilding for quick muscle
growth that will help you solve your muscle gaining problem quickly and permanently. To
access it instantly please visit http://www.quickmusclegrowth.com
Article Source: http://EzineArticles.com/?expert=Ian_M_Burgess
Article Source: http://EzineArticles.com/6928491
Build Muscle Fast: It's About The Right Foods And Proper Exercises
By Joseph C Gore
Most people dream of someday succeeding in building up muscles and having a lean
ripped physique. Loads of these people also wish to build muscles, they want that body now!
One of the most helpful ways to build muscle fast is to be knowledgeable about what exactly
is required, especially when you go to your next gym workout. There is a right way and a
wrong way to build muscle, be it for aesthetic purposes or for athletic purposes or even both.
Don't Be Overwhelmed
Don't let yourself be overwhelmed by the thought of trying to get a ripped physique, this
generally leads to disappointment and feeling frustrated. One of the most common mistakes
made by many many people is to try and emulate the steps that professional bodybuilders
perform in order to build up their muscles. Another error is rushing out and spending a lot of
money on expensive workout equipment in order to build muscle fast.
The best way of building muscle fast is eating the correct foods to get your body the nutrients
required and accompanying that with regular exercises, both resistant training and cardio
training.. These two key parts will make sure you can build muscles without causing injury
and without using dangerous supplements. Often you can succeed by doing nothing more
than eating well, exercising properly and doing some weight training.
It is also better to choose to use free weights and not depend on using machines, since by
lifting weights you will are performing natural movements. Working the same muscles but
using machines will cause you to make unnatural motions which can lead to unnecessary
injuries. Also, using a barbell can prove to be far more effective at building muscle fast than
using all those expensive pieces equipment.
It also pays for you to concentrate on larger muscle groups and not to do isolation exercises.
The impact of a healthy and proper diet on your muscle gaining attempts cannot be
overemphasized since the proper foods will mean that you get more out of eat workout you
do. You can also safely consume many good quality supplements to aid your body in creating
bigger and better muscles fast.
The bottom line to learning how to build muscle fast is that if the results do not show up
immediately don't panic or give up. As long as you eat the right foods and do your workout
properly while you keep a record of your activities you can expect results will start showing up
as faster than you expected.
I'm Joe Gore and I have created http://www.24hrbodybuildingfitness.com/ using information I
have researched and put into practice through my own fitness routine. Take action now and
visit my website at the above link.
Article Source: http://EzineArticles.com/?expert=Joseph_C_Gore
3 Important Tips to Build Muscle Faster - Get Lean and Ripped
By Mike Geary
Let's face it... building muscle is not the easiest thing to accomplish even despite regular hard
workout schedules and trying every type of workout and supplement.
I struggled for years to gain any significant muscle mass, but over the years in my personal
training business and with my own experimentation have found some important things that
have helped make significant muscle gains possible even for hardgainers.
So, I'm going to give 3 important tips here so you can start building lean muscle mass faster
1. Make sure that 95% of the exercises you perform regularly in the gym are big multi-joint
compound exercises. It doesn't matter if your goal is fat loss or building muscle... big multijoint exercises should comprise 95% of the exercises you do in your workouts if you want to
get lean, ripped, and powerful.
It's easiest to think of it in terms of the major movement patterns such as these (focus 95% of
your workouts on these):
upper body horizontal press (bench press, pushups, dips),
upper body horizontal rows (1-arm dumbbell rows, seated cable rows, bent over barbell
upper body vertical pull (lat pulldowns, pullups, chinups),
upper body vertical press (overhead dumbbell and barbell presses, barbell or kettlebell clean
lower body squatting movements (front squats, back squats, overhead squats, bodyweight
lower body deadlifting movements (regular deadlifts, sumo deadlifts, Romanian deadlifts)
lower body single leg movements (lunges, step-ups, jump lunges, etc)
abdominal and core exercises (these are important, but still are 2nd priority after all of the
major upper body and lower body multi-joint movements... your abs and core will be worked
from most major multi-joint exercises anyway)
The other 5% of your exercises can focus on single joint exercises (isolation exercises) such
as bicep curls, tricep presses, calf presses, shoulder shrugs, shoulder lateral raises, pec
flyes, etc, etc. However, these exercises are only accessory exercises to do after the main
focus has been the multi-joint drills.
2. Train hard and intensely 3-4 days/week for 45-60 minutes per weight training workout.
Keep your workouts to no longer than 60 minutes as training too much beyond this point can
trigger excess catabolism. You want to stay anabolic, but you still need to train your body
hard and intensely enough to trigger muscle growth.
Try a super-set style of workout program to maximize the intensity that you can train. My
favorite combinations are opposing upper and lower body movement patterns that don't
interfere with each other, such as squats coupled with pullups as a superset, or bench press
coupled with deadlifts as a superset.
Don't underestimate the effectiveness of these types of upper/lower body supersets done with
heavy weights and a high intensity. The first time in my life that I experienced significant
muscle mass gains were when I started doing these types of workout combos regularly
(although still mixing up my training variables).
These are mainstays of almost any effective workout program -- caloric intake can simply be
adjusted whether your goal is fat burning or gaining muscle mass.
3. Eat clean with quality whole foods... REAL foods instead of highly processed over-hyped
supplement powders and bars.
The quality of protein (and additional nutrition from vitamins, minerals, and
antioxidants) are best assimilated by the body from real whole food such as eggs, meats,
dairy (preferably raw), fruits, vegetables, nuts, seeds, etc. instead of from processed protein
powders, chemical-laden bars, and meal replacements.
Forget about the hyped up workouts in the muscle mags that only work for pro bodybuilders
or people on steroids. Forget about the over-hyped supplement "stacks" that pay the bills for
almost every muscle mag... Instead, make these tips in this article part of your lifestyle, and
you'll see muscle gains and a leaner, ripped body like you've never seen before!
If you want to get a lean chiseled body, check out these tips to Get Ripped Abs the right way.
Enjoy, and good luck!
Certified Personal Trainer, Certified Nutrition Specialist
Author - The Truth about Six Pack Abs
Article Source: http://EzineArticles.com/?expert=Mike_Geary
Article Source: http://EzineArticles.com/2470916
Click here to start building muscle NOW!