Muscle Building

Copyright 2006 Jonathan Perez

In my previous article
“Why You Don’t Need Protein To Gain Muscle”
I wrote about 1 of the 3 incorrect beliefs that everyone has of protein
thinking that you must eat massive amounts to gain weight and build muscle mass.

I spoke about why it is NOT true that protein is what makes up most of the muscle weight on your body.

Today
I'm going to write a little about the 2nd myth: that eating high amounts of fats or carbs (as opposed to eating high protein) is going to make you look like a little ball of lard (fat).

Let me make one point really clear
if your goal is to gain muscle weight and build muscle mass
eating low amounts of fats or carbs IS NOT the way to go!

There are many that are under the impression that you can gain muscle WITHOUT gaining fat by eating a high protein
low to moderate fat or low to moderate carb diet.

Well
I'm here to tell you that it couldn't be further from the truth.

Back in the 70's and 80's everyone was on the "low fat" kick.

People thought that you had to avoid fats at all costs
even if you were trying to gain muscle weight.

That's when all of these "low" or "no fat" products hit the markets
capitalizing on the latest fad.

Then
all of a sudden
out of no where
with the re-publication of the Atkins Diet book
in the 90's
and even now
everyone completely made a turn-around and began to make carbs ENEMY #1.

Now
it was all fine and dandy to eat fats and high protein
ohhhh, but stay away from those carbs
. Man
are we gullible!

What's down-right funny is the fact that whether people were following a low fat diet or low carb diet
everyone still wasn't looking any better.

People still weren't reaching their muscle building / weight gaining goals!

Well
to get right to the point of this matter (since I could write about this for pages and pages)
regardless of how you divide your calories
high fat
low fat
high protein
low protein
high carb
low carb
etc.
you are NOT going to gain one ounce of muscle weight if you don’t eat enough overall calories……period!!!!!

You can stuff protein gram after protein gram down your throat
but if you don't give your body enough calories
you aren't going to gain weight.

Vice-versa
you can go on the lowest carb or fat diet around
but if you are still eating MORE calories than what your body uses per day
you aren't going to burn fat.

Your body responds to CALORIES.

Food
regardless of what type
is digested in the stomach
gets converted into a form of ENERGY
gets sent to the bloodstream
gets transferred to the different tissues and organs
where it is then used how your body best sees fit.

It isn't the fact that you are eating carbs or eating fats that make people overweight
it's the fact that they are eating too many calories
either per day or per sitting!!!!!

If you want to gain weight
you cannot go on a low fat or carb diet.

I repeat
you CANNOT. Your body needs those calories. It is impossible to get enough calories from just protein to build muscle.

Also
it is carbs that gets converted into glucose
which is the ONLY thing that your muscles can use to provide energy to a muscle when it is working out
and is the only substance in the body that pushes water and other nutrients into a muscle
which adds to the volume
size
and weight of a muscle…….NOT protein!

It is fats that your body uses to line the muscle cells and creates the hormones that help build muscle mass
like testosterone……not protein! In my next article I'll write about the 3rd protein myth that's being spread.

The New Year will soon arrive with much expectation. Many of us will be writing our New Year resolutions with some trepidation. Others write with great motivation. Are New Year resolutions meant to be broken? For some
yes
but most people will give it a shot.

For those whose resolution is to keep fit and healthy and enjoy life looking and feeling fantastic
then this article is for you and to motivate you to keep to your resolution successfully.

Different people exercise and workout for different reasons. Some want to be macho looking hunks
some want their fitness to be at their peak
some to lose weight and body fat and most people just want to gain muscle to have a well toned and attractive body. But whether you workout in a gym for general health and fitness purpose or to lose body fat and gain muscle to look attractively desirable
you will reap tons of fitness and health benefits whether you workout in a gym
at home or in a park. In fact unless you want to gain big muscle
it is not necessary to join a gym to reap the benefit of having a great workout. This will save you the hefty gym fees too.

For all those of you who workout regularly
you will be glad to know whatever reasons that compel you to workout
there are many more reasons for you to continue doing so.
For those of you who don't exercise at all
hey folks
these benefits are what you have been missing out.

• Better blood circulation will add a glow to your skin and hair. Not only will you be fit and healthy will have a glowing complexion. Where do you think the saying "Glowing with Health" came from?

• Lose weight or more accurately
to lose body fat. Yes
losing weight and losing fat although being used interchangeably to mean the same thing
it is not. By saying lose weight
it could mean you are loosing water
waste
and worse of all
you your muscle. Losing body fat merely meant what it says
fat loss. That will give you an attractive physical appearance.

• Exercise are excellent stress reliever. This is because when you workout and when your exercises are intensive enough
you will produce endorphin. Many call this a happy hormone.

• Increases bone density and therefore keeping osteoporosis a bone disease afflicting most women as they age at bay. Your bone will be wasting away along with your muscles. Therefore you must exercise to build strong bones and retain your muscle mass.

• When you exercise
your muscles get stronger and grow. The more muscle fiber you have
the higher is your body metabolism. The higher your body metabolism
the more body fat you will burn. That is why to lose weight permanently
you have to gain muscle.

• Gain strength and endurance. That flight of stairs will no longer be as daunting. The football game you play will be a breeze. Why? Because as your fitness level builds up
day to day chores become easier and you will enjoy whatever you do without tiring so easily because of the increased physical fitness gained through regular exercise.

• Reducing your chances of getting heart diseases
stroke and certain types of cancers which are the top killer diseases. There are many other diseases which exercises will cut down the risks of them afflicting you.

• Reduce triglycerides and bad cholesterol
raising the level of good cholesterol. Again this will protect you from diseases caused by bad cholesterol.

• Protects you against injuries as you are fitter and more nimble. You are also more flexible and will discover a new gait in your movement. Boy
it sure feels good to be in good health isn't it?

• Improve immunity. Save your doctor's bills! This means putting more money in your pocket!

• Hmmm... enhance sexual desire and performance. Remember we talked about endorphin
the happy hormone earlier? You also produce this hormone when you are having sex. Getting more interesting isn’t it?

• Lower resting heart rate and high blood pressure. That means your general cardiovascular or heart health will improve.

• Improve coordination and balance. Ask the lady for a dance
will ya?

• Regulate insulin sensitivity thus prevention of type 2 diabetes. Thus you will not put on weight so easily and in fact may even lose weight.

• Increase confidence and self esteem. Of course you can walk tall and proud because you will have improved your posture holding up your new found musculature
glowing with health and a sexily toned body to the boot!

So get into your running shoes now and head for the gym now! Go ahead
lose weight and gain muscle for the New Year. Break this New Year resolution at your own peril.

We now move into an area that is far too neglected by mainstream health and fitness professionals
the mind. Most books or courses concentrate on the physical side of weight gain and completely neglect the mental side of things.

Visualization can play an important part in gaining weight and maintaining a healthy lifestyle. Gaining weight can be difficult for many people who don’t use their minds to help in the process.

Visualization is a powerful technique that can help you make lasting lifestyle changes. Just by "day dreaming"
you can significantly improve your chances in achieving your goals.

Visualization is a great weight gain tool and its as simple as visualizing your body as you want your body to look like. This mental image of yourself is then transferred to your subconscious mind
which in turn starts to work on your body
shaping it in accordance with your mental image.

This means that if you program your subconscious with a mental image of yourself as a more muscular person
through persistence your mind will accept this and aid your body to conform to this mental image.

Once your mind is programmed with the proper mental images
it will start to work in assisting you to gain weight. I can't stress enough how important it is for you to believe in your visualization goals. You have to let go of your past failures and refuse to entertain any negative images that come into your mind.

If you can visualize your body at its perfect proportions
the subconscious mind will work to make it become a reality. It will then begin to positively reinforce your body into aiding the metabolism and eating habits.

Programming your mind into believing that you can gain weight
and to visualize yourself with your perfect proportions is of the greatest importance.

Try to think of a different image of yourself
then let your subconscious do the work for you. If you think of your body as being out of shape all the time
then the subconscious mind will find ways to make it so.

The sub-conscious looks after all of all your vital functions
it is the cause of all your good and bad habits
and also regulates the muscles of the body (The muscles are controlled by the sub-conscious) and body-fat composition on the body.

Try to visualize your body as lean and as muscular as you would like
and your mind will work on that image. The mind can be a great partner in gaining weight.

Relaxation

Relaxation the best way to reach the sub-conscious and will slow down the mind
turn off the exterior world so as to tune in to one's inner self. The best times for these sessions are in the morning and late at night right
just before going to sleep.

Perform two sessions
one in the afternoon (Primary) and the other before going to sleep (Secondary) but once a day is quite sufficient. Sessions usually last 20 minutes
which isn't time consuming especially when taking in the benefits received.

It has been stated that one of these sessions is equivalent to 2 hours of deep sleep and upon waking you will feel revitalized and full of energy. Believe me instead of worrying about time constraints; you will be looking forward to the next session.

When you begin your relaxation sessions
make sure you won't be disturbed - lock the door
take the phone off the hook and loosen all clothing. Now find a comfortable position
whether it is lying down or sitting in a comfortable chair.

Sitting may be preferable as you may fall asleep if you become too comfortable. You want to be conscious and not asleep in order to tap into your sub-conscious mind.

Try to exhale all the air from your lungs completely and then breathing in through the nose. Take ten seconds to fill the lungs with air (not to capacity
but comfortable) hold for ten seconds and then exhale slowly through the nose for another ten seconds.

Each one of these breathing cycles should last for 30 seconds
complete five cycles and after each cycle you will be feeling more and more relaxed.

Having reaching this calm relaxed state
start your visualizations. Put together images that power your emotions. Make them alive and colourful. Make the scenes as real as possible and imagine yourself as muscular and toned as possible.

Picture yourself ten weeks from now on the beach
walking briskly and confidently to your favourite spot
your breathing is normal and relaxed. You smile to yourself; you could keep walking like this for miles without feeling fatigued.

You lay your towel out and begin to take your clothes off revealing a muscular
toned
well conditioned body. You have just bought a brand new swimming suit which just weeks before would have been lying in your closet waiting to be used.

Glancing around you notice the beach is busy
you catch the eye of someone of the opposite sex
they smile at you and you smile back. You walk confidently to the water and swim a couple of hundred yards with no problem or fatigue.

Or try this:

Visualize your family and friends complimenting you about how good your body looks. Try to view the scene as it is happening this instant - in the present
not in the future.

Using these visualizations you can construct in your mind any scene that desire. See yourself exercising
socializing
in the company of friends. Try and hear people complimenting you about your new muscular body
and watch their admiring glances. Make the mental image as real as possible.

 Remember set a goal for your ideal weight

 You must want to gain weight

 Visualize yourself at your ideal weight

 Use positive images at every opportunity

Practice these sessions on a daily basis and over a period of ten weeks you’ll be on your way to become more fulfilled
happier and muscular.

If you've been working out for any amount of time
you're probably well acquainted with fatigue—that sensation of your muscles being "done

cooked

toast"... You know
the "please have mercy before I'm permanently trapped under this weight
or
you might just have to drag me off the track because I've collapsed" feeling.

We typically use the term fatigue to describe general sensations of tiredness and the accompanying decreasing muscular performance. What this really means is we "hit the wall" and can no longer perform reps on a particular lift; we can no longer run any farther or harder; we can no longer produce the "optimal" output of muscular contractions as we did at the beginning of the set or workout.

What Is Muscle Fatigue?
Fatigue is a very complex phenomenon in which multiple sites fail during muscular work. The underlying causes of fatigue fall into one of two categories: central (neuromuscular—the mind/central nervous system) and local (peripheral—the actual muscle site).

The central nervous system (CNS) acts much like an automobile engine regulator. Most cars are made with a regulator that causes them to "shut down" when the engine revs too high for too long. This mechanism protects the engine from "over-heating." In the same way
our brains attempt to protect our muscles from tearing by reducing the rate nerve impulses are sent to our working muscles. In most cases
you'll experience central fatigue before local fatigue. In other words
when you think you simply can't do any more work because you're so fatigued
essentially what's happening is your mind is telling your body (muscles) to shut down. But in fact
you're probably able to continue for another couple of reps.

"...when you think you simply can't do any more work because you're so fatigued
essentially what's happening is your mind is telling your body (muscles) to shut down."Local fatigue is related to local factors that limit the ability to perform muscular work. These include the energy systems (ATP-CP
glycolysis
and oxidation); the accumulation of metabolic byproducts (such as lactic acid); and the failure of the muscle fiber's contractile mechanisms. The energy systems act much the same way as fuel in a car or a battery in a flashlight. However
humans are different in that we have three energy systems within the muscle's cells that are called upon at different times depending on the intensity and duration of an activity.

The first energy system is called the ATP-CP system and is called upon during extremely short and intense bouts of exercise (e.g.
weight training
sprinting
and jumping). It works by repeatedly breaking down ATP (the basic currency of energy in the body) and rebuilding ATP using CP (creatine phosphate). During repeated maximal contractions
fatigue coincides with CP depletion.

The other two energy systems are called into play during exercises that last longer than 30 seconds. Known as anaerobic (or glycolytic) and aerobic (or oxidative)
these energy systems are very dependent on the availability of glycogen (the stored form of glucose—sugar). As with CP use
the rate of glycogen depletion is controlled by the intensity (i.e.
how hard you train) of the exercise.

During sprinting
for instance
muscle glycogen may be used 35 to 40 times faster than during walking. Glycogen depletion and hypoglycemia (low blood sugar) limit performance in activities lasting longer than 30 minutes. Long-distance runners often speak of "bonking" or "hitting the wall." This refers to a perceived fatigue usually related to glycogen depletion. At this point
the body begins to use other forms of energy
such as fat and protein (which are not as efficient sources
thus making it harder to sustain energy levels).

During high-intensity anaerobic exercise
such as sprinting and weight training
our bodies produce metabolic byproducts such as lactic acid and CO2. As these accumulate in our bodies
our ability to maintain the duration and intensity of exercise diminishes. And
when they finally reach a point of saturation
our muscle capacity comes to a screeching halt. This is often referred to as the "burn
whereby the muscle feels like it's on fire—signaling you to stop.

Got all that? I realize it sounds like some fairly complex processes, which they are, so here are a few instances I'm sure you can relate to that will help clarify how these energy systems work in our bodies, and more importantly, how we can assist our bodies to increase their output and delay (or temporarily overcome) the onset of muscle fatigue.

How Can You Overcome Muscle Fatigue?
While we can't completely overcome muscle fatigue, we can certainly delay it. But, sometimes this delay can be the difference between sprinters winning or losing in competition or allow weight trainers to
push out" a few more reps (to produce new levels of strength and muscle gains). There are many strategies we can use to accomplish this goal
but here are a few I've found over the years to be particularly effective:

Diet
First
we must ensure your diet is optimized. Consuming an adequate amount and ratio of carbohydrates
fat
and protein is paramount. Typically
endurance athletes require more carbohydrates (anywhere between 40 and 60% carbs) than strength athletes but slightly less protein (from 30 to 35%); whereas strength trainers (weight lifters) or those who regularly participate in sporting activities should consume equal or greater amounts of protein to carbohydrates on a daily basis (about a 40:40 ratio of carbs to protein). In essence
carbs are to the body like fuel is to a car—they provide the necessary fuel to maintain or sustain energy levels during workouts.



Hydration
A common mistake made by many athletes is the failure to stay well hydrated. I am not talking about drinking when you're thirsty (as you may know
thirst is a sign your body is already slightly dehydrated). The importance of being properly hydrated cannot be overlooked. Dehydration can lead to significant performance decrements
not to mention the risk of sickness and
in severe cases
death. Even a three to four percent drop in body water levels (signaled by thirst and fatigue) can decrease your muscular contractions by 10 to 20%. To combat this
at least 10 to 12 glasses (eight ounces each) of water (this doesn't count sodas
coffee
or juices) should be consumed daily—always including during and after events when your body is perspiring.

Recovery
Adequate rest is very important for delaying premature fatigue. Inadequate rest during training (i.e.
between sets) and between workouts can cause unnecessary fatigue. A great rule of thumb for resting time between sets is just long enough to catch your breath. Squats take a little longer to recover from (maybe two to three minutes) because you're training such a large muscle group. For smaller muscles
like biceps
you would need a much shorter rest—more like 45 to 60 seconds at most.
Another quick tip: recent research that studied the effects of enhancing recovery between sets showed that keeping intensity high after completed sets allowed weight trainers to perform more reps in later sets compared with those who passively recovered (sat) between sets. This means we need to keep moving during rest periods
so instead of sitting down to rest
walk around or go to another exercise for a different muscle group.

One of the most common (and fatal) errors I see with weight trainers
both beginner and advanced alike
is over-training. Trapped by our "more is better" mentality
many of us seem to think if we train longer
harder
and more often
we'll multiply our results. Nothing could be more detrimental to your efforts to put on muscle and gain strength than training muscle groups too frequently. In fact
over-training can significantly impede the body's ability to properly recover and rebuild itself. Only through enough rest (which includes proper sleep) and an adequate number of days in between training
will the body be able to recover and rebuild itself. The most common signs of over-training are lethargy
chronic fatigue
continued muscle soreness
insomnia
and a decrease in strength. If you sense any of these coming on
try taking off a day or two more in between training sessions and see how you feel.

"Trapped by our "more is better" mentality
many of us seem to think if we train longer
harder
and more often
we'll multiply our results."For adequate recovery times between workouts (of the same muscle group)
consider this: the smaller the muscle group
the faster the recovery; the more intense (speed of workout)
the longer the recovery; and the higher the volume (i.e.
the number of reps) and lower the load (weight)
the faster the recovery
and vice versa of course. In general
I normally suggest not training a muscle if it's still sore
and then once the tenderness subsides
I say give it another day on top of that.

Supplements
There are many supplements that can help today's athlete postpone muscular fatigue. Endurance athletes may benefit greatly from carbohydrate/electrolyte beverages such as Revenge
Gatorade
Ultra Fuel
and a great new supplement called G-Push. These contain precise ratios of carbohydrates and electrolytes (vital salts and minerals) that can replace those lost during prolonged exercise
as well as enhance the body's ability to sustain long-term energy.

Nutritional stimulants such as caffeine (or its herbal counterpart guarana) can help delay fatigue for two reasons. First
it stimulates a cascade of hormones that cause a release of free-fatty acids into the bloodstream
causing the body to burn fat while sparing carbohydrates to use as energy. Second
it affects the CNS
thus postponing central fatigue and decreasing the perceived difficulty of the exercise.

However
if you can't handle the jittery
nervous-type feelings you get from stimulants (such as caffeine)
you might give supplements like tyrosine or Ginkgo biloba a try. These supplements are not stimulants
so they do not affect your central nervous system (which causes the nervousness). Rather
they help increase your mental alertness and delay central fatigue (in the brain)
thus helping to crank up your workout intensity.

And
let's not forget creatine monohydrate
which has been scientifically shown to aid short-duration
high-intensity exercise
such as weight training. It increases the body's creatine phosphate stores needed to replenish ATP
thus delaying the onset of glycolysis. In other words
creatine helps quickly replenish energy stores within the muscle cells
allowing you to work out longer and harder
which may lead to increased strength and muscle gains.

Last Words
So there you have it... there's nothing fancy here... but enough to get you through that next workout with a little more flare and pizzazz! With the information at hand
you're now armed with practical
safe
scientifically sound methods to overcome muscle fatigue
so you can train harder (possibly even longer) and become stronger
both mentally and physically—making every workout that much better.

By now you've made significant progress in your bodybuilding career. For the past three to six months you've learnt how to perform the core lifting exercises in a technically correct manner. You've also conditioned the body and developed sufficient core strength to prepare yourself for a whole new level of intensity. Hopefully you've also built some rock solid muscle! But that's only the beginning.

In recent weeks your workouts have probably lost some of their effect so
even though you're lifting bigger weights
your muscles now need even greater stimulation to generate maximal growth. Don't expect miracles though - from this point onwards
every little bit of improvement will take even greater and more intensive work than before.

Because you'll be working your muscles more intensively
they'll also need more recovery time to adapt and grow and that's why you'll be reducing your workouts to three a week. Each primary muscle group trained will now need one full week to recover. After being used to whole body sessions and more workouts per week it may seem as if you're not doing enough but the point is
you'll be working your muscles very
very intensively and making better use of your time.

As you gain more experience you'll be able to tweak or re-design your basic muscle building program to suit your own individual needs
but the program described here should provide a useful starting point. What I'm proposing is basically a 3-split of the body on Monday
Wednesday and Friday.

MONDAY (Chest
Triceps
Shoulders)

1. Chest Exercises

Incline dumbbell press - this is a compound exercise that targets the chest but also works the triceps and shoulders to a lesser extent.

Pec-deck flye - this is an isolation exercise that works the pectorals.

2. Triceps

Dips - this compound exercise targets the triceps but also works the chest and shoulders.

3. Shoulders

Front military press - this compound exercise targets shoulders but also works the triceps.

Dumbbell lateral raises - this isolation exercise works the shoulders only.

Bentover dumbbell laterals - this isolation exercise works the rear delts.

WEDNESDAY (Back
Biceps
Forearms)

1. Back

Front lat pulls - compound exercise that targets lats but also works the biceps and mid-back.

Deadlifts - compound exercise that targets the back and quads but also works hamstrings
calves and glutes.

Dumbbell rows - compound exercise that targets mid-back but also works biceps and lats.

Dumbbell shrugs - isolation exercise that works traps.

2. Biceps

Dumbbell biceps curl - isolation exercise that works the biceps.

Dumbbell hammer curls - isolation exercise that works the biceps.

3. Forearms

Barbell wrist curl - isolation exercise that works the forearms.

FRIDAY (Lower Body)

1. Legs

Squats or leg press - compound exercise that targets the quads but also works the hamstrings
calves and glutes.

Leg extension - isolation exercise that works the quads.

Leg curls - isolation exercise that works the hamstrings.

Standing calf raise - isolation exercise that works the gastrocnemius calf muscle.

Seated calf raise - isolation exercise that works the soleus calf muscle.

You could start this program by aiming for two sets of 8-10 reps per exercise but as your strength and size increase you should really introduce techniques that boost the intensity even further. This can be achieved in a number of ways including the use of pre-exhaustion
super sets
partial reps
isometric contractions and forced reps. These techniques are covered in detail elsewhere in this series of articles.

The lower body contains some of your biggest muscles which are capable of bearing significant weights. The temptation for beginners to go for broke by performing heavy squats should be resisted. To begin with you should concentrate on building the muscles safely by using machines that isolate muscle groups. The squat is an excellent compound exercise that trains numerous lower body muscles but it is one you should learn properly after spending three months strengthening the individual muscles that will be utilized later.

The muscles of the lower body can be divided into five groups:

1. Quads - this is the big muscle group consisting of four muscles at the front of the thigh. These are the primary muscles used when performing exercises such as squats
leg press
lunge and leg extension.

2. Hamstrings - these are the main muscles at the back of the thigh. These are the primary muscles used when performing leg curls.

3. Gluteals - these are the muscles that make up the buttocks.

4. Hip flexors - these are the small muscles at the front of the pelvis that allow you to raise your legs to the front.

5. Calves - these are the two muscles found in the lower leg.

For beginners these muscles should be exercised as follows:

1. Leg press - 1 set of 10-15 reps. This is a useful exercise for the quads but it also works the hamstrings and glutes to a lesser degree.

2. Leg extension - 3 sets of 10-15 reps. This is a useful exercise for adding definition to the quads.

3. Hamstring curl - 3 sets of 10-15 reps. This exercise isolates the hamstrings.

4. Standing calf raise - 3 sets of 10-15 reps. This exercise works the gastrocnemius muscle.

5. Seated calf raise - 3 sets of 10-15 reps. This exercise works the soleus muscle underneath the gastrocnemius muscle.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your lower body exercises into a program similar to the one suggested below:

Day 1: Biceps
Back
Abs

Day 2: Hamstrings
Shoulders
Abs

Day 3: Quads
Forearms
Calves

Day 4: Triceps
Chest
Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.

If you want to increase muscle mass and gain weight
remember that in order to effectively bulk up
you will need to be persistent in your efforts. Increasing your caloric intake is an important part of gaining weight and building new muscle tissue. When you feed your body more food than it can burn
you gain weight. Weight training is also an important part of gaining weight and increasing your muscle mass. Weight training stimulates the muscles and promotes growth. The combination of weight training and proper diet is the best
most effective way to gain weight and increase muscle mass.

Failure to eat properly while weight training could result in loss of muscle tissue. Make certain you get plenty of protein
fats
and carbs and in large enough quantities to allow your body to gain weight. Supplements can play a role in building body mass if taken while adjusting your diet and training with weights. Meal replacement bars
powders
and protein drinks can be an excellent way to increase your daily caloric intake. In order to increase muscle mass
you must give your body approximately 500 more calories per day than the number of calories your body uses.

Exercise and diet are the most important things to consider when attempting to gain weight and increase muscle mass. Weight training and the adequate food intake will leave your body with no choice but to gain weight and add mass. Make sure to get enough rest between workouts to give your body time to recuperate and build new muscle tissue.

If you want to get the maximum benefit from your mass building routine
you must avoid the most common reasons that cause people to fail at building muscle and gaining weight. A quality mass building routine combined with proper nutrition and plenty of rest can produce results that you never dreamed possible. Consistency
smart eating habits
the proper weight lifting techniques
and lots of rest are the common elements shared by every successful body builder.

Building muscle is a slow process and it could possibly take several months before you see noticeable results. If you are determined and consistent in your muscle mass building routine and your eating habits
you efforts will pay off in time. Nutrition is also crucial in building muscle mass. The right amounts of protein
carbohydrates
and fats must be included in your diet in order to give your body the fuel it needs to add muscle tissue. The trick to building muscle is to find the combination of foods that allow you to add new muscle mass. Trial and error combined with sound dietary guidelines will allow you to find just the right nutritional plan for you.

The proper weight lifting techniques are a very important part of a muscle mass building routine. If you don't work your muscles
they won't grow. You will need to find the right amount of weight and the right weight lifting exercises for your body. Determination
trial and error
and a consistent effort will eventually give you the results you want. The most important thing is to stay focused and realize your reward is waiting for you down the line.

Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working
the better you'll be able to judge what's needed to make improvements. In this article we'll get to know the muscles that make up the shoulders and arms.

Shoulders and arms work together but they require significantly different exercises to make them bigger and stronger. The main muscles found in these areas are as follows:

1. Deltoid - this is comprised of three separate segments that cover the shoulder and run a few inches down the arm. The anterior deltoid raises the arm to the front. The middle deltoid raises the arm to the side. The posterior deltoid draws the arm backwards.

2. Rotators - these are small muscles of the rotator cuff that control small movements of the upper arm. Consisting of an internal rotator
external rotator and supraspinatus they are used in lifting and throwing actions.

3. Biceps brachii - the biceps covers the front part of the upper arm and consists of a long head and a short head. The long head crosses the shoulder joint and works with the front deltoid to raise the arm to the front.

4. Triceps brachii - the triceps covers the the back of the upper arm and consists of three sections - the long
lateral and medial heads. The role of the triceps is to straighten the arm at the elbow.

5. Brachialis - this muscle lies between the upper arm bone and biceps. It helps the biceps to bend the elbow when the palm is facing sideways.

6. Forearm muscles - the forearms consist of many little muscles called flexors and extensors. The largest forearm muscle is the brachioradialis that lies close to the elbow.

Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working
the better you'll be able to judge what's needed to make improvements. In this article we'll get to know the muscles that make up the mid-section.

The core muscles of the mid-section do much to stabilize and support the torso so it's well worth spending time to train this area properly. The main muscles of the mid-section are as follows:

1. Rectus abdominis - this is a large flat muscle wall that covers most of the front mid-section from the lower chest to the pubic bone. Above the navel it consists of three pairs of rectangular sections stacked on top of each other and is better known as the six pack.

2. Obliquus abdominis - this muscle runs diagonally along the side of the mid-section from the lower ribcage to the pubic area. There are two muscles on each side
with internal obliques lying underneath the external obliques. The obliques help your torso to flex to the side
twist at the waist and help in bending the torso forwards.

3. Transversus abdominis - this is the deepest of the abdominal muscles and consists of a thin strip that runs horizontally across the abdomen. This muscle helps keep the internal organs in place
forces out the breath and stabilizes the spine.

4. Erector spinae - this large muscle group runs along the side of the lower spine. Consisting of a pair
the erector spinae keeps the spine erect and helps twisting at the waist.

Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working
the better you'll be able to judge what's needed to make improvements. In this article we'll get to know the muscles that make up the lower body.

This is where you'll find the big
strong muscles that allow us to get around. The main muscles found below the waist are as follows:

1. Quadriceps femoris - this is a group of four muscles found at the front of the thigh. These are the vastus lateralis on the outside
the vastus medialis on the inside
the vastus intermedius between them
and the rectus femoris above them. The role of these muscles is to extend the leg from a bent position.

2. Hamstrings - these are found to the rear of the leg and consist of the biceps femoris
semitendinosus and semimembranosus. The hamstrings are used to flex the knee in the act of pulling the heel towards the buttocks.

3. Gluteals - these make up the buttocks and consist of the gluteus maximus covering the hip joint and the gluteus medius and minimus on the outside of the hip. The gluteus maximus facilitates hip extension while the other two lift the leg to the side in an action called hip abduction.

4. Hip flexors - these are found opposite the glutes on the front of the pelvis. Consisting of the psoas major and iliacus they raise the leg to the front.

5. Calves - these consist of the gastrocnemius and the soleus. Their role is to extend the foot at the ankle.

Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful
however
to take stock of your progress every so often and carry out an analysis of where you are and what changes
if any
are needed to move onwards and upwards.

Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the shoulder exercises that have proven their worth to serious bodybuilders for many years. All exercises should be performed to failure with one set of six to eight reps.

1. Dumbbell lateral raises - this exercise provides the best way to develop the lateral head of the deltoid.

- Hold the dumbbells at the sides with the palms facing the thighs.

- Raise the arms up and to the sides until parallel to the floor. Make sure the elbows remain slightly bent.

- Pause.

- Lower with control to the starting position.

2. Bent-over dumbbell lateral raises.

- Bend over at the waist with the knees slightly bent.

- Raise the arms up and to the sides as high as possible.

- Pause.

- Lower with control to the starting position.

Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful
however
to take stock of your progress every so often and carry out an analysis of where you are and what changes
if any
are needed to move onwards and upwards.

Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the leg exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps.

1. Leg extension - this exercise will allow you to isolate the thigh muscles preserving the strength of the other leg muscles for the compound exercise to follow.

- Push the pads until the knees are almost locked.

- Pause.

- Lower with control to the starting position.

2. Leg press - you can move straight on to this exercise if you are sufficiently experienced.

- Place your feet firmly at shoulder width on the foot board.

- Bend the legs until they are almost touching the chest.

- Pause.

- Return with control to the starting position.

3. Calves - the best way to work the calves is to perform raises on special gym equipment that allows standing raises and sitting raises to work both calf muscles.