Celebrity-Style muscle building is the dream of many a muscle builder world over. But “dreams” are simply wishes needing affirmative action to actualize. And what action oriented attitude must one have other that what successful body builders globally have displayed.
One just have to look at the
rise to stardom of Arnold Schwarzenegger in the body building space, which
later added impetus to his action hero acting career, to get motivational
lessons. The Terminator hero seems to have FOCUS as the number one reason why
he has had smashing success in muscle building to the extent where he does not
believe in “PLAN B” in his life. Doesn’t that entail maximum concentration on
your goal?
"2009-02-19 16h00m56s IMG_6593" by 惡龍~Stewart is licensed under CC BY-SA 2.0.
Your takeaway points from these superstars are FOCUS and CONSISTENCY in what they believe is “the way to the top”. And with Focus and Consistency in mind, you can build your muscles in assured time if you follow the advice in the following passages religiously. Though this article may not be celebrity endorsed, the material hereby set forth is aimed at giving you a sure fire way “Way To The Top” of muscle building.
Let's start by considering the
8 strategies you must take into account as you consider muscle building.
8
Proven Strategies for Maximum Muscle Gains
There is so much conflicting
information out there when it comes to the topic of building muscle, and
sometimes it can be very difficult to know where to start. If you are an
average beginner looking for some basic guidelines to follow in the gym, the
following 8 points will start you off on the right track.
1)
Train With Weights and Focus On Compound, Free Weight Movements.
2)
Be Prepared To Train Hard.
One of the biggest factors
that separates those who make modest gains from those who make serious gains is
their level of training intensity. In order to stimulate your muscle fibers to
their utmost potential, you must be willing to take every set you perform in
the gym to the point of muscular failure.
Muscular Failure: The point at
which no further repetitions can be completed using proper form.
Sub-maximal training intensity
will leave you with sub-maximal results, plain and simple.
3)
Track Your Progress In The Gym From Week To Week.
Our bodies build muscle
because of an adaptive response to the environment. When you go to the gym, you
break down your muscle fibers by training with weights. Your body senses this
as a potential threat to its survival and will react accordingly by rebuilding
the damaged fibers larger and stronger in order to protect against any possible
future threat. Therefore, in order to make continual gains in muscle size and
strength, you must always focus on progressing in the gym from week to week.
This could mean performing 1 or 2 more reps for each exercise or adding more
weight to the bar. Keep a detailed training log to track your progress as your
strength increases over time.
4)
Avoid Overtraining.
Overtraining is your number
one enemy when it comes to building muscle size and strength. When most people
begin a workout program, they are stuck with the misguided notion that more is
better. They naturally assume that the more time they spend in the gym, the better
results they will achieve. When it comes to building muscle, nothing could be
farther from the truth! If you spend too much time in the gym, you will
actually take yourself farther away from your goals rather than closer to them.
Remember, your muscles do not grow in the gym; they grow out of the gym, while
you are resting and eating. Recovery is absolutely vital to the muscle growth
process. If you don’t provide your body with the proper recovery time in
between workouts, your muscles will never have a chance to grow.
5)
Eat More Frequently.
6)
Increase Your Protein Intake.
7)
Increase Your Water Intake.
8)
Be Consistent!
Consistency is everything.
Those who make the greatest gains in muscular size and strength are the ones
who are able to implement the proper techniques on a highly consistent basis.
Simply knowing is not enough, you must apply!
Building muscle is a result of
the cumulative effect of small steps. Sure, performing 1 extra rep on your
bench press will not make a huge difference to your overall results, and
neither will consuming a single meal. However, over the long haul, all of those
extra reps you perform and all of those small meals you consume will decide
your overall success. If you work hard and complete all of your muscle-building
tasks in a consistent fashion, all of those individual steps will equate to
massive gains in overall size and strength.
Your
Weight in Muscle
You probably have heard that
muscle weighs more than fat. Many people notice a small weight gain when they
begin lifting weights consistently. As a general rule, if you lift weights 2 to
3 times a week, you can gain 1 pound of muscle per month for about 6 months.
After that, the rate of increase slows down as you start to reach your genetic
potential. For the same reason, you will make a lot of progress on weight
progression at the beginning, but the longer you lift; your progression will
lessen because you are reaching your genetic potential.
Don’t be alarmed at the extra
pounds of weight from weight training because it is well worth the effort. For
every 3 pounds of muscle you build, research shows you increase your resting
metabolic rate by about 7 percent. For example, if your body burns 1,200
calories per day (not counting exercise or any other movement), you would burn
an extra 84 calories per day with those 3 extra pounds of muscle.
Many women have a difficult
time outgrowing 2-3 pound dumbbell weights, because they are afraid that if
they increase the weight they will bulk up. If you are happy with the strength
and appearance of your muscles, you can do a maintenance program with 5 pound
weights. However, if you want more strength, you could progress to 8 or 10
pound weights and still not bulk up. Using heavier weights can increase muscle
size, but it’s highly unlikely that you will get bulky. Women don’t naturally
have enough of the hormone, testosterone, required to build huge muscles, and
even if you could bulk up, you would have to use significantly heavier weights.
Another option to tone muscle
is to increase your repetitions instead of increasing weight. A high-repetition/light-weight
program will develop muscle tone and increase strength and endurance without
significantly increasing muscle size.
I like to tell my clients to
not just go through the motion when lifting weights. I use the word squeeze a
lot to describe the contraction of the muscle you should be focusing on. Think
about the muscle you are working and squeeze or contract it as you are lifting.
You will get a lot more benefit for your efforts if you squeeze the muscle on
the lift rather than just raising and lowering the weight without focusing on
the muscle.
4
Harmful Muscle-Building Myths Uncovered
If you are serious about
making a solid commitment to a muscle-building program, you need to be very
careful of who you take advice from. Bodybuilding and fitness is literally a
multi-billion dollar industry with new websites popping up every single day.
Many of the so-called experts out there really don’t have a clue of what they
are talking about and are only motivated by pushing expensive pills, powders and
miracle programs on you that you don’t really need. If you don’t watch your
step you may end up falling for some fatal muscle-building pitfalls that will
literally destroy your gains and prevent you from ever achieving the
impressive, muscular physique you desire. In this article I’m going to expose 4
very common muscle-building myths in order to keep you on the proper path to
the mind-blowing muscle and strength gains you deserve.
Myth
#1: In order to build muscle, you must achieve a “pump” during your workout.
The greater the pump you achieve, the more muscle you will build.
For those of you who are just
starting out, a pump is the feeling that you get as blood becomes trapped
inside the muscle tissue when you train with weights. The muscles will swell up
and leave your body feeling bigger, tighter, stronger and more powerful. While
a pump does feel fantastic, it has very little, if anything to do with properly
stimulating your muscles to grow. A pump is simply the result of increased
blood flow to the muscle tissue and is certainly not indicative of a successful
workout. A successful workout should only be gauged by the concept of
progression. If you were able to lift more weight or perform more reps than you
did in the previous week, then you did your job.
Myth
#2: Building muscle will cause you to become slower and less flexible.
This one goes back to the old
days when people described body builders as being muscle bound and bulky.
Contrary to what you may think, building a significant amount of lean muscle
mass will actually speed you up rather than slow you down. Muscles are
responsible for every movement that your body makes, from running to jumping to
throwing. The bottom line is that the stronger a muscle is, the more force it
can apply. Having stronger, more muscular legs means increased foot speed, just
as having stronger and more muscular shoulders means the ability to throw
farther. Strong muscles are able muscles, not the other way around.
Myth
#3: You must always use perfect, textbook form on all exercises.
While using good form in the
gym is always important, obsessing over perfect form is an entirely different
matter. If you are always attempting to perform every exercise using flawless,
textbook form, you will actually increase your chances of injury and
simultaneously decrease the total amount of muscle stimulation you can achieve.
Remember, we are not robots! It’s very important that you always move naturally
when you exercise. This could mean adding a very slight sway in your back when
you perform bicep curls, or using a tiny bit of body momentum when executing
barbell rows. Loosen yourself up a bit and move the way your body was meant to
be moved. Obsessing over perfect form will actually work against you rather
than for you.
Myth
#4: If you want your muscles to grow you must feel the burn!
This is another huge
misconception in the gym. The burning sensation that results from intense
weight training is simply the result of lactic acid (a metabolic waste product)
that is secreted inside the muscle tissue as you exercise. Increased levels of
lactic acid have nothing to do with muscle growth and may actually slow down
your gains rather than speed them up. You can limit lactic acid production by
training in a lower rep range of 5-7, rather than the traditional range of 10
and above.
5
Reasons Why Alcohol Will Destroy Your Muscle Gains
I receive emails every single day from aspiring muscle-builders all over the world, and one of the most common questions I’m asked is "does drinking really affect the muscle growth process?" I’m sorry to say it, but yes, alcohol will almost definitely have a significant negative impact on your muscle-building results. Alcohol is far more harmful than most people think, and it’s very important that you understand how this drug (yes, alcohol is a drug) is affecting your progress. This is not an anti-drug speech, but if you are serious about achieving a truly impressive physique, you should definitely be aware of the 5 main ways that alcohol is slowing down your gains
1)
It negatively affects protein synthesis.
Protein synthesis is the
process where amino acids are joined together to form complete proteins.
Excessive alcohol consumption slows this process down by up to 20%, and since
your muscles are made up of protein, you can see how this is a problem.
2)
It lowers testosterone levels and increases estrogen.
Testosterone is the most
important muscle-building hormone in your body. One of the limiting factors
that determines how much muscle a person can gain is their level of
free-flowing testosterone.
3)
It causes dehydration.
The kidneys must filter very
large amounts of water in order to break down the alcohol, and this can result
in severe dehydration within the body. Water plays an absolutely crucial role
in the muscle-building process, and being even slightly dehydrated is a recipe
for disaster. The muscles alone are comprised of 70% water.
4)
It depletes the body of vitamins and minerals.
Alcohol consumption causes
vitamins A, C, the B’s, calcium, zinc and phosphorus to all be drained at rapid
rates. Vitamins and minerals keep every little process in your body functioning
properly, and many of these processes involve muscle growth and maintenance.
5)
It increases fat storage.
With 7 empty calories per
gram, alcohol can actually be quite fattening. Alcohol also disrupts the Krebs
cycle, which plays an important role in fat burning.
It’s important to have fun in
life, but too much fun can lead to problems. If you are serious about achieving
significant muscle-building results, you definitely need to monitor your intake
of alcohol and make sure that you are consuming it in moderation. A few drinks
here and there shouldn’t be a problem, but if you find yourself drinking every
weekend you can almost certainly kiss your muscle gains goodbye.
If you do decide to go out and
party, make sure to drink plenty of water and to properly nourish yourself with
vitamins/minerals and a protein rich meal.
I don’t recommend revolving
your entire life around your muscle-building program, so don’t be afraid to go
out and have a good time once in a while. Just make sure to keep your drinking
nights infrequent (no more than once a month) and properly nourish yourself to
lessen its effects. As long as you monitor what you are doing you can achieve
an impressive physique and have a social life at the same time.
Boosting
Your Testosterone is vital to Muscle Gains
When
Testosterone Is Low
Each man is different, but
testosterone tends to peak between age 30 and 40. After that it tapers off,
generally at 10% each decade. That's when you may start noticing these
symptoms, which may get worse if you don't do something about them:
• Erectile Dysfunction:
• Lower Sex Drive
• Weight Gain
• Loss of Muscle
• Smaller, Softer
Testicles
• Larger Breasts
• Thinner Bones
• Low resistance
against pressure or impact.
• Hair Loss
• Tiredness
• Low Semen Volume
You'll need a doctor to
diagnose low T. He'll do that with a blood test, possibly done in the morning,
when testosterone levels tend to be highest of the day.
From that grin picture of the
effects of Low Testosterone, you should deduce that your drive to muscle gain can be quite challenging, if not impossible without a good amount of
Testosterone in your body. The easiest way to sort that out is to use doctor-endorsed
natural Testosterone Supplements. And the latest breakthrough in this regard, which is gaining rapid global usage by the day is
TestRX
TestRX is Designed to Boost Testosterone Naturally
Obviously your next hot question is: how do you boost
testosterone naturally? You've got several options to fight low testosterone.
They're typically forms of synthetic testosterone (hormone replacement
therapy), taken as shots, gels or patches, tablets or even pellets injected
under your butt cheeks.
But some men (and doctors) hesitate
to do hormone replacement therapy because of the adverse effects it may come
with - and that's why many guys now opt to address low T with TestRX natural
testosterone booster.
Unlike synthetic testosterone, TestRX is
not a drug. Instead, it's formulated with natural ingredients like tongkat ali.
Talking of the tonkat ali component, you may want to ask: what is tongkat ali? You should be
happy to know that it is a herbal supplement which for many centuries has had a
traditional backround in Southeast Asia. It has been extensively used in the
treatment of erectile dysfunction among other uses. It is extracted from the
Eurycoma Longifolia plant, Long Jack complex with Tribulus. This and other
power packed ingredients enable TestRX to
stimulate higher testosterone levels naturally without any known side effects.
Just think of it as a gentle
awakening - a coaxing of your body to start making more testosterone with
natural ingredients. You'll feel the difference and see it too, with bigger
muscles and erections that come more frequently.
All guys are different, and this is
not to say that all men should use TestRX to
address low T. But it's no coincidence that more guys are turning to TestRX, and
feel more complete for doing just that. The entire host of users includes
athletes, action movie stars, military personnel, pilots, truck drivers,
musicians and a host of many others who are constantly working on physical
stamina, mental alertness, a high sex drive and a general feeling of youthful wellbeing.
When you see some celebrities hitting the age defying hard grind with
remarkable speed and top action well into their 60s and 70s to leave you
totally awe stricken, then you know that their number one enabling factor is
likely to be TestRX. Otherwise,
their astonishing and most entertaining yet physically demanding escapades
would be against the flow of nature and therefore conventionally impossible or
at least unsafe. Ambitious men with far reaching goals will stop at nothing to
get whatever can safely enhance their positivity, confidence and high gear
performance. The result is health, wealth and a happy longer life, naturally.
Another Testosterone Boosting Supplement
Where TestRX is not readily available, you can get the same results by making use of Prescribed for Life Chrysin, a very effective testosterone supplement which can promote healthy testosterone levels, is good for liver support, offers brain health protection and is of course very helpful for body building.
Combine It With Your Exercise
While TestRX shows
remarkable results even without expensive gym work outs, an addition of a
exercise would get you far, especially as you aspire for maximum muscle gain.
After all, the necessity of exercise is validated by the fact that it has a way
of adding to long life.
Scientific
evidence suggests that what affects the body affects the mind, and vice versa. When
the body is sick, the mind may function poorly; and when the mind is sick even
the body suffers. When both mind and body are sound, life rolls like a charm.
And so, when your dear body is affected by a low level of testosterone, your
brain may suffer too. And with the brain being the very centre of your entire
body functions, the need to maintain good testosterone is unquestionably of
critical importance; just like the need for all other healthy lifestyle
factors.
That
explains the need for us to mind how we tend our physical health. But, sadly,
many cherish health habits which in turn affect not only their physical
capacity but also their sexual capacity negatively. If we all had enough
discipline to live healthy lifestyles, it would surprise the world what we are
all capable of.
The
fantastic benefits of good testosterone in the body must be balanced with
physical activity, just like any ordinary food supplements or medicine must be
accompanied by physical activity. You are doing yourself a lot of harm if you
simply lead a life devoid of any physical exercise.
Why
Is Exercise Important?
Exercise
is important as it relieves of mental tensions and improves one’s confidence.
Furthermore, it gives you a stronger body, sharper brains and a fulfilling
sexual health experience. Research suggests that exercise can improve cognitive
function, slow down mental aging and enhance mental performance. It also has a
positive bearing on your muscle strength and body endurance as it works to
improve your energy levels. In addition, a consistent physical activity program
can reduce your risk of Alzheimer’s in older life and also arrest mental
deterioration and memory loss.
It
therefore follows that a good flow of testosterone in your body, combined with
exercises, can set you on a rock of high advantage in many ways only dreamt of
by those without the necessary knowledge.
So,
there you are! If you are disadvantaged due to low T, it’s not the end of the
road whatever your age. You can overload your advantage and roll back into your
favorite activities with remarkable pleasure as TestRX has
proven to work wonders.
Let us Talk About It More
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