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Building Muscle Mass Tips and Secrets .pdf



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building Muscle Secrets
2 articles on how to build muscles
Click here to develop a fantastic body

Article # 1
Building Muscle Mass Tips and Secrets
By Dave Poon

Building muscles mass is an easy task to achieve as long as you are
armed with the correct information and knowledge. Building mass faster,
which you thought is impossible, is never far from reality.

There are too many trainers and bodybuilders that make the fatal mistake
of working out too much. They think, the longer they workout the bigger
muscle mass they get.

Even if you want to build up that muscle mass quickly, strength training
and weight training for long hours is not that necessary. However, for
those hard gainers who are in strength training programs, to gain muscle
mass quickly cannot be that detrimental.

In fact, you should never train longer than an hour or half a day according
to many bodybuilding experts. There are even instances that you may
even lose too much weight doing long workouts and too much time
performing weightlifting.

The correct way of gaining muscle mass should be a proper strength
training program with three days a week sessions with at least an hour of
weightlifting and bodybuilding exercises.

It is important to work on your muscles intensely and focus yourself on
getting stronger. You should not be caught up on various bodybuilding
programs that allow you to do long hours of working out and lifting. The
risk of acquiring injuries is also at high risk.

There are many ways on how to gain muscle mass the proper way. We
are not talking here with intensity strength training but a proper way of
training to failure that is very efficient to building muscle mass.

Here are some suggested tips:

1. Using a bench press, continue your exercise against the immovable
heavy weight for 20 to 30 seconds. For most hard trainers, they do the
wrong way of starting again with the rep and being stuck at the bottom.
The weight is dropped against the safety pins.

2. Using the barbell curls, perform a grinding halt about two or three
inches into the rep. when the arms a slightly bent, you have realized that
you cannot perform the rep but perform a pull on the bar as long as your
strength can.

3. In a bodybuilding exercise, squatting is very effective. It is considered
as the perfect exercise in building muscle mass. While others do intense
trainings and bodybuilding diet program for muscle building, an effective
squat program can be an effective exercise for muscle building.

4. After your warm ups and performing your squat routines, you may lift
weight that you normally perform. Do 10 reps and rest for a while, you
add another 20 reps to have a more efficient and intense weightlifting
exercise.

5. Since squatting is the most challenging muscle building routine
exercise, you need to maximize all the weight that you can handle. The
squat is also the toughest mental exercise after the physical training
exercises that you perform.

These muscle building tips are very effective ways to gain muscle mass
quickly. They can be important factors to for your weight training
program and eventually seeing your muscle mass develop and improve
quickly. Weight lifting is also even more effective for individuals who go
through a weight loss program than those who are dieting and doing
aerobic exercises.

Dave Poon is an accomplished writer who specializes in the latest in
Fitness and Health. For more information regarding Build Muscle Mass
[http://www.malemusclebodybuilding.com/build_muscle_mass.php]
please drop by at [http://www.malemusclebodybuilding.com]

Article Source: http://EzineArticles.com/?expert=Dave_Poon

Article #2
3 Tips on How to Build Muscle Fast Without Using Weights or
Machines

By James Louis Prince

While it is true that exercises which require weights and machines to build
up muscles are effective, the truth is that they are not always practical or
expedient. For instance, some people have no time to go to a commercial
gym and they may not be able to afford to buy standard exercise
machines and weights to workout at home. However, here are some
effective yet little known tips which will help you build muscles just as fast
even without resorting to using weights or exercise machines.

1. Eat a diet rich in proteins

In the clamor to promote ever new exercise routines for muscle builders,
many health and wellness experts forget to tell their pupils that
ultimately; without taking the right nutrients, all those workouts are in
vain. Muscles are made of proteins and taking a sufficient quantity will
help you bulk even faster. The recommended daily protein intake for
women is 46 grams while men need 53 grams. Pregnant women and
those who are breastfeeding require even more proteins.

2. Exercise your core muscles five times a week

Plank exercises are especially effective when it comes to strengthening
and building up your chest and arm muscles. To perform a plank exercise,
spread a yoga mat on the floor and lie on your stomach with your body
held straight. Resting your weight on your forearms and toes, steadily
raise your body and hold it up for fifteen seconds. Repeat this at least
twice before resting. Gradually increase the duration of each plank up to a
minute.

An exercise ball can also be used to effectively build your core muscles by
performing back extensions and crunches. To perform a back extension
exercise, lie on your stomach on the exercise ball. Lift your body off the
ball using your back muscles. Repeating the process for at least 15 back
extensions daily should be enough.

For crunches, place the ball beneath your lower back with the knees bent
on the floor. You should then lift your back a couple of inches off the ball.
A total of 25 extensions per exercise session are recommended for
strengthening and building up your back muscles.

3. Backpack Pushups

Pushups are universally recognized as effective muscle building exercises
and their simple yet intensive routine adds an extra measure of appeal.
However, your body can adjust quickly to the stress produced by run-ofthe-mill pushups making your regular routine ineffective in your bid to
build up muscles fast.

Some innovative wellness experts have realized that pushups can be
made even more effective if they are performed while carrying a
backpack. The amount of weight in the backpack will depend on your own
needs and endurance.

If you have been struggling to build up muscles, the cause of your
frustration may not necessarily be lack of exertion but rather using
ineffective means to achieve results. In fact, many people believe that
you can only build muscles quickly if you invest in costly exercise
machines and weights. As the tips above illustrate however, you do not
need to go to such lengths to build muscles fast.

Discover more tips and tricks on how to build muscle with effective
lessons and methods. If you want to know how to build muscle fast then
you must read my The Big Muscle Formula website.

Achieve your muscle building goal starting today by clicking on one of the
links above.

Article Source: http://EzineArticles.com/?expert=James_Louis_Prince

Article Source: http://EzineArticles.com/8036278

Click here to develop a fantastic body


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