6 Best Secrets 4 Building Mass.

Have a ripped body & gain muscle is not easy .  So you want to put on mass, fast.
Here are a program that will do just that, but first, some guidelines:

1} Mass building, like fat loss, has to be done at the exclusion of everything else:

A guy with 14-inch arms will sometimes ask me about a mass building program, but worry to death about his "six pack" (meth addicts have six packs, for the record), his cardio, his "game," and about five other things. Once you get 16-18 inch arms, I'll allow you to worry about all those other things.

2) You need to spend time under the bar:

You have to find ways to load your body and move the weights for up to several minutes without releasing the load (putting the bar down or resting on a machine). This program is going to be based on this insight.

3) Eat:

You are now going to stop worrying about every calorie as if you were a college cheerleader. On a mass-gaining program, you must eat. When I put on forty pounds in four months my freshman year in college, I used to eat some sandwiches beforedinner so "I wouldn't be so hungry during dinner." Think Shark Week when you sit down to eat and warn the others at the table not to reach across your plate. Likewise, peri-workout nutrition is imperative.


4} You must master resting:
I know there's this urge to do this and that and this after every workout, but for a mass building program, you have to accept that cardio consists of changing channels with the remote. If you don't sleep eight-plus hours a night, it's going to impact your mass gains. Many famous bodybuilders have advocated the "muscle nap," a long nap in the afternoon to simply gain muscle. Remember, you grow while you rest. Pick-up basketball games are not rest!


5} Bulking programs have very few movements:


Well, let's put it this way: Good bulking programs have few movements. When I had my most success with mass building, the number of movements I use is always around seven or eight, total. Learn to love them.


6} You need to get some reps in:

Although people have gained amazing mass on lower reps (1-5), the load needed to gain mass on a low-rep program is difficult for most people (and mortals). So, until you can handle a 400-pound bench, a 500-pound squat, and a 600-pound deadlift, you're going to need reps to bulk up. There's something magical about mass gains around the 5-10 rep range and the last century of strength enthusiasts will bear this out, too.

How Can Make Muscles Grow?

Muscle fibers do not grow from strength training, and their number is set genetically. How can make muscles grow?

•What is a muscle, and as it "grows"

1- Muscle fibers (actin, mozion and myofibrils) - the basis of the muscles responsible for their movement. Their number is genetically determined and does not change throughout life.

2-Sarcoplasm - nourishing fluid that fills the space between the muscle fibers. Consists of glycogen (carbohydrate reserves), fat-free proteins and enzymes. It is believed that by increasing the amount of sarcoplasmic muscles become larger.

3-Connective tissue - has two roles: the connection (mount muscle to bone) and protective (environment of muscle fibers). Increases in size with strength training, the same effect on the visual increase in muscle.

•What affects the growth

1-Hormones. Training affect testosterone, growth hormone and insulin-like growth factor 1 (IGF-1). These substances directly affect the muscle tissue, causing it to grow .

2-The food in general and in particular protein. The importance of nutrition for strength training is known to all - the energy obtained from food is needed for the production of new muscle tissue, not to mention the energy to exercise themselves.

3-Inflammation. After strength training muscle becomes inflamed, and it causes an increase in the recovery process.

4-Satellite cells. Responsible for the "healing" of muscle tissue after a hard workout.

•Types of training

As already mentioned, the training effect on two things: the launch of the mechanism of hormone production and "damage" of muscle tissue, resulting in satellite cells into work. Three variants of the training, causing growth:

1-The maximum stress caused by raising  the maximum weight . The exercise weight, which can be done with only not more than 5 repeats ; negatives (helping you lift the weight, and lower it yourself). This includes the concept of "work to failure" - the state, after which no longer possible to make a single repeat.

2-The maximum stress caused by  the most rapid  weight lifting. Quite heavy and a large number of very fast repetitions (15-20).

3- The maximum stress caused by  work to exhaustion  - drop-sets (drop-Sets) . Three approaches with different weight: the maximum weight and 3-5 repetitions; 75% max. and 8-12 weight repetitions; 60% max. weight and 15-19 repetitions.


Each of these types of training leading to muscle growth; to see which one works best, you need to try each and evaluate the results - you may find one that works best for you. But do not forget that kind of training it is necessary to alternate.

How To Speed Up And Enhance Muscle Definition.

Regardless of your goal be competing, look good for summer or simply dazzle the fruits of your effort, at some point you will want to remove the excess fat and show their muscle quality. For this purpose, there are certain tips that are more efficient and practical than the other, then see the five basic principles to speed up and enhance muscle definition.
face-defined.


 1 - Calories Are The Determining Factor:

There are many tricks you can use in burning fat, but what really decide whether you lose fat or is not the amount of calories. To force the body to use fat as an energy source is necessary to generate a calorie deficit / energy, that is, eat less calories than you spend during the day. If this factor is not in order, everything else breaks down.


2 - Proteins Are Even More Important  In The Definition Phase:

When cut setting to generate calories, the body end up burning small amounts of the protein amino acids or the muscle itself to generate power. This is normal, but we can avoid this loss paying attention to protein intake should be further ruled this stage.

3 - Aggressive Diets Are Not The way:

Many people, when they realize that fat burning occurs when only deprive the body of energy, make the madness to drastically cut the amount of calories to speed up weight loss. The logic makes sense, yet this practice besides wasting muscle mass, can mess up your metabolism forcing him to go into "emergency mode" facilitating the accumulation of fat and generating the opposite effect in the long run.

It is possible to generate fat burning calories with small cuts, ranging from 200 to 500 per day. Remember, the more "slow" is the process of defining, more muscle mass is preserved and the better the end result.

4 - It is Sometimes Necessary To Break The Diet:

Over time, all diets end up affecting the metabolism, slowing it. When you realize that fat loss has become more difficult or more are not seeing results, it's time to take a diet of flight. Choose a day to get out of routine and eat all you want (using common sense in quantities). This in addition to being healthy for the brain, not destroy its gains and "reload" the thyroid hormones that are affected by diets continuous weight loss.

5 - Thermogenic Are a Great Tool:

The thermogenic stimulating substances found in the central nervous system by increasing the production of noroepinephrine, which facilitates the release of fat cells to be burned. To boot, the thermogenic prevent the metabolism slows due to deprivation of calories and still generate a good willingness to face training.

Best ways 2 Gain Muscle Or Lose Fat.

We all know what to do to gain muscle or lose fat, yet difficult is precisely in the "to" and the small details. If it were easy, everyone would be getting results, but not quite work that way. The following is 15 ways to amplify your results in the gym directly and indirectly, said simply and without hypocrisy.

1) Remove at Once Refined Sugar From Your Diet:

This crap will do well on any occasion. With a little intelligence, you can replace it with other infinitely more healthy things and still bring you benefits within the academy.

 2) Control the consumption of processed foods :

For those unaware, processed foods are all foods produced by man, without being directly from nature. Eg chips, cookies and other industrialized things.

3) If you burn money on supplements, choose the basic, which have proven efficacy. How Whey Protein, Creatine, Multivitamins, Vitamin C, fish oil, etc ...

4) Drink at least 2 liters of water a day, at most 4. Take water is not cliché phrase to be healthy, water plays a key role in the body, especially if you train in order to gain muscle mass.


5) Eliminate the consumption of soft drinks. Besides also being industrialized, most soft drinks contain horsy amounts of sugar and other substances that will delay your results.

6) Sleep always at the same time to establish a sleep pattern, thus increasing the rest and muscle recovery.

7) Computer Drop a few hours before bedtime. The display generates stimulus too in some glands of the brain and can make fun your rest.


8) Stop thinking too much about what is the best workout and diet, while not forget the basics, which is what really produce results.

9) Pay attention to the environment you sleep, especially when it comes to hygiene. This is the environment you spend a third of your life and is the main place where muscle recovery is generated.

10) keep in the same workout for more than one month before it is impossible to know if the training is effective or not. Jump from branch to branch, only delay your earnings.

1) Try to keep a record of your workout progress, to try to understand what exercises are generating more results.

12) Take the sun for 20 minutes without sunscreen, during safe times. This will cause your body to generate vitamin D, one of the most important vitamins to aid in muscle hypertrophy.

13) Avoid excessive accumulation of fat in the off-season (bulking). This will only weaken their ability to gain muscle mass. If you already have a considerable amount of fat, lose first before you focus on hypertrophy.

14) Cut up with negative people. This will generate no benefit in your life or your goals within the academy.

15) Control stress. Do not take life so seriously, high levels of stress in addition to reducing your life, even annoyance results in training.

How 2 Build Your Muscle Fast Without Spend Lots Of Money.

Building muscle doesn’t have to be rocket science. All it takes is repeatedly doing a few things that are proven in the lab and gym to work.

Here are 4 detailed tips to help you build muscle fast. They don’t require you to spend lots of money on fancy fitness equipment or nutritional supplements either. Use them to hack your current diet and workout program and you’ll build muscle fast.

So let's begin.


1. Eat Enough Protein Every Day:

 Contrary to what advertisements for protein powders say, you don’t need to eat and drink hundreds of grams daily to build muscle. The truth is, eating this amount won’t help you build muscle faster. It can actually be stored as fat. All you really need is enough to meet your body’s daily needs and then a little more to stimulate muscle growth. This works out to about .8 grams per pound of body weight. So, if you weigh 150 lbs. you need to eat about 120 grams daily.Don’t stress too much over the exactly how many grams of protein are in everything you eat. Use the eyeball method instead. This is done by looking at the protein on your plate and picturing an amount that’s the size of the palm of your hand.

2. Do The ‘Big’ Lifts :

Forget exercises like curls, shoulder presses, and flyes and training individual body parts (chest, back, biceps, etc.) if building muscle is your goal. You must instead perform exercises that train several muscle groups at once. Scientific studies show that exercises that do this are better for building muscle than the aforementioned isolation movements.Exercises you should do lots of include: dips, deadlifts, farmer’s walks, kettlebell swings, military presses, and pull ups. These are the movements that will really stimulate your body to build muscle fast. Include one for every body part at each workout.


3. Lift Hard Often :

You don’t have to work out every day for hours at a time to build lots of muscle. What you need to do is train using the exercises I mentioned above often enough to stimulate muscle growth. Lifting weights 3 to 4 days a week is plenty. Give yourself a days rest after every 1-2 workouts. Your workouts only need to have 4-6 of these exercises. Choose an exercise for every major muscle group at each workout and you’re set. This includes your legs (squats, deadlifts, lunges), chest/shoulders/triceps (bench press, dips, military press, push ups), and back (bent over rows, pull ups).

4. Rest And Recover Between Your Workouts:

 Working out breaks down your muscles and eats into your ability to recover. You build muscle when aren’t exercising. Proper rest and recovery can speed the muscle building process. The best way is to get enough sleep. Getting 7-8 hours of sleep every night will enable you to train harder, longer and build muscle faster. If you can’t get this much sleep daily, take a 45 minute nap during the day to make up the difference.

Top 5 Tips That Help your Muscles Recover .

As you work to establish a workout regime that works really well for you, you need to start thinking about how to look after your muscles to avoid injury. You may be eating all the right foods, using all the right techniques and using some of the best bodybuilding supplements, but if you don’t have a good enough cool down routine, you could be putting yourself at serious risk.


Here are a list of some of the best ways to help restore your body after a workout, to ensure that you can keep going throughout the week with minimal pain or strain.


1- Take a hot bath:

Combining heating and cooling will benefit your muscles greatly, and will speed up your recovery time. After you’ve used an ice pack for a good few minutes, submerging into a hot bath will help take your muscles from one extreme to the other, preparing them for harsh workouts.

2- Avoid the sauna:

Saunas are a bad idea after a workout and can wreak havoc for your muscles, meaning that they take a lot longer to recover. So although relaxing, go home and take a hot bath instead.

3- Rest and get enough sleep:

It’s essential that you take it easy after an intense workout to avoid straining your muscles by putting them under too much pressure. If you train particularly hard especially, take enough days off in the week too so that your body has time to relax and rejuvenate.


4- Drink tea:

Tea (without sugar and a minimal amount of milk) has a number of health benefits, and has also been said to lower your blood pressure which will be good for getting your heart rate back to resting pace.

5-  Use a muscle cream:


Find a good heating cream for your muscles, such as Deep Heat, and apply it to the areas of your body that you are working on after each workout. This will also help reduce any pain or discomfort you may experience, as well as helping your muscles to generally recover.

How To Gain Muscle Even if You Are Skinny?

Gaining muscle isn’t a privilege only those who are physically large get to enjoy.While it is true that certain types of people have an easier time building muscle and keeping it on, the body type of a person generally has no impact on their ability to bulk up.

So long as a person is actively and consistently engaging in the types of physical activities that promote new muscle growth and is observing a healthy diet and lifestyle, even skinny people can gain muscle quickly and easily.There are seven ways to gain muscle that require little more than focus, determination and the right technique.



1} Eat More Food:

When people indicate they have difficult time gaining muscle, it is traditionally because they’re not eating enough.By eating more and monitoring your calorie intake, you can start increasing the amount of energy your body absorbs and converts into essential nutrients and minerals, all of which aid in new muscle development.To gain muscle as a skinny person, you need to be eating 20 times your body weight in calories on a daily basis. If you weigh 120 pounds, for example, you should be eating 2400 calories per day at a minimum.Many smart phone applications exist that allow you to track your calorie intake on an ongoing basis. Once you have eaten 20 times your body weight in calories for a period of two weeks, begin adding 500 calories per day. So long as you gradually ramp up the calories you’re consuming, you won’t feel like you’re eating too much and you will start quickly putting on new muscle when paired with a workout routine.



2} Eat More Often:

Another reason why skinny people have a difficult time gaining muscle is because they aren’t eating often enough. If you don’t eat on a regular basis throughout the day, your body begins to go into “survival mode.”Your body will begin burning muscles in an attempt to create the fuel you need to carry on about your normal activities. To gain the most amount of muscle, eat six times a day.The most important meal you should be eating is breakfast. If you don’t start the day with a larger meal, your body will begin burning muscles for energy as soon as you wake up. Make sure you’re eating breakfast every day at around the same time.Afterwards, eat meals every three or so hours. Not all meals you eat throughout the day need to be large ones. You can start out your day with a big breakfast, followed by a late morning snack, followed by a large lunch, followed by another snack. So long as you’re eating on a regular basis, your body will never enter into survival mode. It is important to alternate meal sizes to keep your body guessing and your metabolism stimulated.If you eat 600 calories for breakfast, for example, eat a snack that is around 400 calories three hours later.


3} Eat Foods That Are High in Calories:

When people start trying to live a healthier lifestyle and gain muscle, they often get the mistake impression that eating healthier foods is always better.Vegetables have a large number of health benefits, but they aren’t the best food to consume when it comes to building muscle. Eating foods that are high in calories on a regular basis will help promote new muscle growth.Oats, pasta, breads and other whole grain carbs are excellent sources of calories that your body can put to good use. 200 grams of pasta, for example, is 700 total calories. When eating high calorie food, take care to not eat foods that are high in sugar and fats, as well. Calories are also an important source of fuel for your body which it then converts to energy.By eating more calories before and after workouts, you can go into your next weight training routine with increased energy that will translate to increased efficiency.



4} USE SUPPLEMENTS:

While your body can get all the vitamins and minerals it needs from eating the right foods, you can also put on a significant amount of muscle through the careful use of supplements in addition to a workout routine.If you’re trying to up your calorie and protein intake, for example, you can use a protein powder like Creatine. When choosing a supplement, get one that does not have added artificial sweeteners or ingredients like soy or corn.Those ingredients will actually be counterintuitive when it comes to putting on muscle. Look for supplements with probiotics and enzymes that will help maintain a strong digestive system. Vary the supplements you’re taking depending on when you plan on working out.If you take Citrulline, for example, you should take approximately six to eight grams between a half hour and an hour before you exercise. Beta-Alanine should be administered in doses of two to five grams between 30 and 60 minutes prior to a workout for the best results.