Top 22 Best Muscle Gaining Tips

Top 21 Muscle Gaining Tips

"Top 22 Tips On How To Go From Skinny To Buff"  by Vince Del Monte

 Goals, Training Tips, Motivation, Muscle Building Techniques, Nutrition...

Knowledge is Power, but Taking Action is King. Imagine yourself achieving your Health and Fitness goals, Think Big, Eat Big, Train Big!

There are many aspects to attaining that which you aspire to. Obtaining the specialized  knowledge , then applying that to the Iron gets you there faster. The more you learn the more you grow.

As you approach your fitness goals, you eventually hit a plateau, which occurs when you've nearly reached your ideal fitness level.  At this point, you're basically stuck at one level, but you can take it to the next level easier than you make think.  Everyone who does resistance training―from newbies to professional bodybuilders―will hit this point, but what's important is knowing how to increase your productivity and enhance your workout, and with these 22 facts, you can definitely achieve  your fitness goals faster, with longer lasting results.

1- Are you exactly the same as your neighbor, or for that matter, even your sibling? Since we'll assume you answered, “No,” you must understand that everyone is different and doesn't respond to the same muscle building techniques; therefore, you should alternate the speed of your repetitions for optimal results.

2-What your parents gave you genetically doesn't have to determine your full potential. You should achieve your fitness objectives despite any genetic barriers you may have―i.e. a high BMI.

3-Establish your Muscle Gaining (Weight Gain) , Fat Loss goals on paper. Research indicates that when a person writes down detailed goals with deadlines to meet, that the individual has a specific path to follow and is more likely to be successful at achieving that goal.

4-Age is nothing but a number, don't let age be a factor in achieving your goals, especially since you can't change this . Focus on what you can control, such as your sleeping patterns,Fitness Lifestyle and eating habits.

5- Get a workout partner. When you have someone to push you, and hold you accountable to your goals, you'll workout  harder than you would by yourself.

6- Keep in mind the ratio 10:1, because you generally need to gain 10 lbs of Body Weight for every inch of girth you add to your arm size. For instance, a majority of people gaining 50 lbs during the course of five years will also gain five inches in their arms, (Biceps and Triceps).

7- Before increasing speed or resistance, increase the range of motion first, meaning you should fully contract and stretch your muscles. If you don’t, you’ll only receive partial results. Engaging in at least 5 minutes of stretching out the targeted Muscle group prior to a workout, will increase your effectiveness.

8- You need at least 8-9 hours of sleep per night to build muscles, so aim to get as much sleep as possible. Remember, a few late nights won't hurt, but making it a habit will take a toll on your target fitness level. Your Muscles only grow when you are in recovery mode , which is deep sleep. During the time your brain produces the majority of Growth Hormone. Depending on your daily activity level for example a desk job vs. a heavy Lifting job, you may need more or less sleep in order to fully recover.

9- Stay hydrated! Your body needs at least 1 gallon or 16 cups of water per day for proper muscle growth. The composition of your body is 70 percent water, and in order for your body to maintain an anabolic state, water is essential. Get clean purified water from a reverse osmosis, or distillation, not the usually chemically treated, hard tap water.  Add a few drops of trace minerals for added electrolytes, health benefits and a little taste. I use liquid minerals by Trace Minerals Research , available at most Health Food stores.

10- Consume raw vegetables whenever you can. Cooking veggies removes much of their nutritional value. In fact, boiling these healthy treats removes between 50 to 75 percent of their nutrients. You may steam them, if you can't eat them raw, but never boil them. Home grown garden varieties are best, they always taste better than the grocery store because of the higher mineral content. Plus you know you arent getting any nasty chemical pesticides if you grow your own. Even if you just have a few of your favorite plants growing in the back yard, it will be contributing to your overall Mineral intake.
 Here is Some REAL Fitness Motivation....

11- Eggs are an eggs-cellent source of protein and raw materials for your body to create Testosterone , despite what the mainstream media has been telling you, they're one of the healthiest foods you can select, especially for bodybuilding. Locate a local chicken farm and make sure the chickens are Free range, These eggs havent been sitting on a grocery store shelf, shipped across the country and contain far more nutrients. Old School Bodybuilding Trainer of Hollywood Stars "Vince Gironda" always recommended fresh "Fertilized" farm eggs for best results when looking to gain Muscle Mass.

12- If you don't have one already, go out and purchase a blender. The amount of calories that you must eat as a bodybuilder are much easier to consume in liquid form. This vital piece of equipment is definitely important if you have a busy lifestyle that doesn't allow you to eat every three to four hours.

13- When you go grocery shopping, stick to shopping in the outer aisles. These aisles are typically where the fresh dairy and meat are located. The inner portion of the grocery store consists of processed foods and canned goods that should be avoided if you want to build muscle fast.
Better yet get your fresh meat and dairy products from a local farmer, or butcher. These will be much fresher, contain more nutrition, and well worth the extra time and travel it may take to get them.
Your Body is a high-speed ultra performance muscle making machine, feed it with high quality foods and it will give you high quality results. I mean if you had a $100,000 formula-1 racing  car would you put regular gasoline in it??

14- Never use a supplement in place of a meal. You must put food before supplements, so that you're consuming all the nutrients you need for bodybuilding. The nutrition you receive from foods surpasses that of a supplement.

15- In regards to supplements, creatine stands out as the top bodybuilding supplement. Beginning in the 90s, creatine has been at the top of supplement charts and has not seen a decrease in popularity since. The daily dosage recommendations vary; historically the most common dosage schedule was taking 20-30 grams for the first 5-7 days, frequently called a loading phase, but modern technology has progressed to an Alkalized version of creatine  or micro dosing HCL versions. Which increase its absorption signifigantly.

16- Want more energy to workout? or maybe you want to increase the amount of time you workout. If either of these scenarios are the case, you should choose Green Tea, or Mate (pronounced Mah-tay) for a pick-me-up, since it contains a smaller amount of a mild stimulant known as caffeine. More nutritious than coffee, Green Tea and Mate contain anti-oxidants and chlorophyll, and Mate has many amino acids.  Caffeine is an inexpensive and safe performance enhancer. When combined with a B complex mixture it will buffer the nervous system against the Jitters or shakiness sometimes caused by an excess of caffeine.

17- You wouldn't drive your car without warming it up on a cold day, so why would you exercise without getting your body warmed up? Get those muscles warm to avoid injury while working out. Complete at least five to 10 minutes of stretching, in addition to some light cardio before you begin heavy lifting.

18- You've heard before that cheaters never prosper, but in certain cases, this isn't true. Although cheating to finish a set quicker or to lift more weight isn't positive, cheating on the last few reps makes the weight feel easier. This stimulates more muscle fibers with greater intensity.

19- Play nice and take turns! The you-go, I-go concept leads to an intense workout, because after you do a set, your partner immediately does one after you, then before you know it, it’s your turn again. You both use the same weights, but you take turns without any rests in between, and you see who can do the most reps per set. Try this technique with your workout buddy when you do barbell curls or other simple exercises.

20- During the 1940s and 1950s, Reg Park and Vince Gironda made a super intense technique for bodybuilding popular, which consisted of doing 10 sets of 10. This old-school procedure may have a modern name of “German volume technique;” however, this has been a preferred method to build muscles for quite some time. It causes your muscles to grow rapidly. Basically, you should do 10 sets of 10 reps for one body part at a time. Then, you should superset at two different body parts each workout. Make sure you don’t rest for more than a minute in between each exercise. Use this regimen for three weeks, and then return to a more traditional approach.

21- Change up your workout routine. After three weeks, you should change your program completely. Basically, it should be opposite of the original order you did the exercises in. For instance, if you worked on your chest first, you should do it last next time. If you train abs on Monday, you should train them on Friday next time. Change up the amount of sets you do, as well.

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1 comment:

edward erick said...

Thanks for share this post I also share with you something hope you like my post. Wake Up and Drink: Sleep promotes dehydration, so drink a glass of water before slurping your tea or coffee when you first wake up. Go Bananas: Bananas are perfect energy boosters, with only 99 calories and 0.1g fat. They make a great go-to snack just before a high-energy workout. Sweet Treat: Swap high-sugar and fat desserts for diet jelly with natural yoghurt. Thanks

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