If you want to gain muscle mass fast, one of the most important things you can do is to create your workouts around building up a real level of new strength.  While a lot of guys totally ignore strength based training saying that it won’t really help you pack on muscle tissue, what they fail to recognize is that steadily increasing your strength levels will allow you to lift progressively heavier weights.

photo credit: CharlieBaxterPhotography.com

As you continue to steadily increase your weights, you will begin to stimulate more muscle growth. As long as your bodybuilding nutrition plan is well organized, you will begin to gain muscle mass at a decent rate.

How To Gain Muscle Mass Fast

When you’re just beginning on you quest to build muscle tissue, limit yourself to no more than 3 weight training workouts per week. Even though it can be tempting to hit the weight room every day, but training too much will not help you build any more muscle mass. 2 – 3 weight training workouts per week will give your body a full day to recover between workouts. beginning weight trainers often have a very hard time wrapping their minds around this,  but the bottom line is that if you want to gain muscle mass, it’s critical that you learn to allow your muscles the time that they need to fully recover between workouts.

Next you’ll want to make make it a habit to limit each of your body building workouts to 30 – 60 minutes max. This is enough time to get in an effective and intense muscle mass stimulating workout. A lot of guys believe that they need to be spending a few hours at a time in the gym, but it’s just not the truth. You just need to learn how to focus your attention on your workout and block out all of the other stuff going on all around you, then  you can get through your workout quicker than you ever realized.

After that, you will want to make sure and train each of your body parts no more than one time each week. This will let your muscles fully recover by allowing for  7 full days of rest between training sessions. Not only will your body feel better, but they should be able to get a lot stronger with a full week to recover. After you’ve been training for a little while and you have a decent base of strength and endurance to work from, then it’s ok to experiment with training each of your body parts more than 1 time each week, but not in the beginning

If you plan on limiting your workout duration to 60 minutes, then you will wan to train no more than 2 muscle groups per workout. If you’re weight lifting workouts are only 30 – 60 minutes, it will be almost impossible for you to train more than a few body parts in each training session. combine your muscle groups together in a way that will allow you to lift with weights that are heavy. It’s a great idea to match up body parts that compliment each other, but do not need a huge amount of energy to complete within the same training session. This will allow your to train with as heavy a weight as possible for each muscle group.

Here’s an example of how I like to combine body parts for maximum muscle growth. I would focus on my pecs and lats one day followed by my delts and traps on another day, my quads and glutes on a separate day and my arms the next.

If you take the time to work these simple yet effective weight training tips into your bodybuilding program you  will build muscle size quickly while building a solid base of strength as well.  over the course of a few weeks these simple weight training tips can lead to more muscle growth than you ever thought possible.

Gain Muscle Mass Fast Naturally is a post from: Gain Muscle Mass Help

photo credit: www.metaphoricalplatypus.com

How Fitness Training Used To Work

With typical personal training, you pay a  by the hour fee (usually somewhere in the area of $55 – $75 per hour) which covers your time with a trainer. During this session, you can track changes in your body through body measurements like body fat caliper testing, coordinate future workouts or hit the gym for a workout with your personal trainer.

While the usual personal trainer approach works, I can definitely see how it can get costly very fast! With most programs requiring a lengthy commitment of at least 1 – 3 months in order to see any significant changes in your physique, you can probably expect to drop $1100 just for the enjoyment of talking with your personal trainer 2-3 sessions a week for 1-2 months.  This high cost does not even include any type of custom fitness plan or questions outside of your scheduled PT sessions sessions.

How Online Fitness Coaching Works

With fitness coaching, you usually get access to a qualified trainer as well as professionally designed workouts and diet help for a fraction of the cost of off line personal training. While you don’t get to actually go to the gym with your trainer, you do get access to custom workouts and nutrition templates, access exercise demonstration videos and ask any questions that you have about your program for a reasonable price. Rather than paying for every workout session like you’d typically do in a traditional gym setting, you can usually ask unlimited questions, have your personal trainer adjust your workout programs and sometimes even give your trainer a call for an affordable monthly fee. Basically, you’ll get access to your personal trainer 24 – 7. It’s an awesome new way to get fitness and training help when you need it without having to spend hundreds of dollars in the process.

Is Fitness Coaching The Right Fit For You?

It’s very difficult to identify whether fitness coaching is the best fit for your specific needs, but chances are that if you just want access to a certified personal trainer or fitness trainer to walk you through your training and nutrition questions and design a professional fitness schedule for you without cost or inconvenience of one-on-one training appointments, then online fitness coaching may be a great option.

Online Fitness Coaching is a post from: Gain Muscle Mass Help

Next, I’m going to teach you the things that matter when it comes to packing on muscle size and teach you how to design a simple program for building muscle bulk easily. If you really want to bulk up quickly, then all you need to do is commit creating your own custom muscle gaining plan based around the information below.

The very first step in creating a muscle gaining plan of attack is to sit down and think through your dedication to the process as a whole.  While every guy I know will say that they seriously want to build muscle size, hardly any of them are actually willing to put in the hard work to make it happen. Before you even think about hitting the gym, you need to have a good idea of how many workout sessions each week you can make it a habit to get into the gym, how much time you can set aside to be there for during each visit, and whether or not you can get serious about a muscle gain diet program of some sort.  While these things seem like their pretty simple and to the point, they are the very same things that most guys don’t even consider before they jump into their muscle gaining programs.

photo credit: mynameisharsha

Once you have a really good idea of your commitment level to the whole muscle building process, all you’ve got to do is plan out a workout structure and nutrition outline that works within the time that you can set aside.  For a lot of guys this means that they can work out 4 – 5 days every week with no problem, while other guys just can’t break away more than 2 or 3 times a week.   Please don’t spend too much time thinking about the actual number of workouts that you can get in, think more about how much muscle building work you are getting done every time you walk into the gym and you’ll get less discouraged as you move through your fitness routine. I’d recommend planning for at least 2 –3 workouts every week.

After you’ve got your workout program all ready to go, it’s time to start thinking about your muscle gain diet. This is the most important thing to consider if you really want to gain muscle tissue. One of the things that I teach guys who are trying to gain muscle is that you’ve got to be able to focus on some sort of nutrition plan for the majority of each week. Anything less than 5 out of 7 days, and you risk not being able to supply your muscles with enough nutrients to gain muscle mass.

If you want to pack on muscle mass as quickly as possible, I recommend that you sit down and think about everything before you go out and slam through a workout of any sort. Not only will you have a better understanding of how the body building process fits together, and you’ll be in a much better position to maintain your lean muscle tissue into the future.

You Gotta Plan To Gain Muscle Mass is a post from: Gain Muscle Mass Help

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  Posted on Sunday, July 5th, 2009 in Build Muscle – Comments: (0)

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26gf3caeky is a post from: Gain Muscle Mass Help

The truth of the matter is that training your chest muscles for massive growth is very similar to training any major muscle group on your body for growth.  The key to making your chest grow, is to overload your chest muscles with each and every workout.

My favorite way to provide muscle stimulating overload is to use mulit-joint compound exercises to form the bulk of my chest workouts.  I like compound movements because they allow you to use very heavy weights (the same kind that stimulate muscle growth) through a complete range of motion. This allows you to stimulate muscle growth not only in your chest, but also in various stabilizer and muscles throughout your body.

Here’s a short list of compound exercises that target the muscles of the chest:

• Bench Press
• Close Grip Bench Press
• Incline Press
• Decline Press
• Push-Up
• Dumbbell Flys
• Dumbbell Bench Press
• Dumbbell Incline Press
• Pec Deck Flys
• Cable Crossover Flys
• Dumbbell Pullovers
• Barbell Pullovers
• Weighted Dips

Aside from training heavy with free weight compound exercises, the muscle gain basics still apply.  Make sure to..

1. Drink enough water
2. Rest and Recover Between Workouts
3. Eat enough of the right foods at the right times

Train with the appropriate intensity level

This quick refresher highlights the best way to build chest muscles fast. For more information about building a massive chest, you can read the full article -

==>  Build Chest Muscles Fast!

How To Build Chest Muscles Fast! is a post from: Gain Muscle Mass Help

Simply slugging down huge amounts of low quality protein throughout the day will not help you build muscle mass. If you’re serious about achieving your muscle gain goals, you definitely need to be taking a look at the quality of the protein sources you’re consuming.

When it comes to supplemental whey protein isolate – the best muscle gain protein powder I’ve ever used is AST’s VP2. Not only is VP2 easy to mix and smooth going down the hatch, but it’s also predigested for faster nutrient uptake.  This makes it an ideal choice for a post workout nutrition boost. I’ve never had a bad experience using VP2 and I use it religiously as a staple in my supplemental post workout nutrition arsenal.

When it comes to naturally occurring whole food sources,  the best muscle gain protein can be found on nearly all lean cuts of meat including: beef, chicken, turkey, venison, bison, lamb, pork and cold water fish.  If you’re unsure about the protein content of a particular food source, grab a calorie counter and look up the nutritional profile of the protein source.  If you don’t want to buy a calorie counter, there are many free versions available online:

Here’s a link to my favorite free online calorie counter!

What ever you do,  make it a priority to eat enough of the best muscle building protien sources to fuel new muscle growth. Providing you’re eating a minimum of 1 gram of protein per pound of bodyweight per day and you’re making an effort to consume your protein from a varitey of natural and supplemental sources, chances are you’re doing more than enough to provide your body with the muscle building protein it needs to help you pack on some new muscle!

Read the full article and uncover the best muscle gain protein sources.

The Best Muscle Gain Protein is a post from: Gain Muscle Mass Help

In my experience, nothing is ever quite as good or bad as it seems.  Before assigning CLA supplements the top shelf billing in the muscle building supplement market, or relegating CLA supplements to the “worthless” category, you owe it to yourself to take a look at the studies and make your own informed decision regarding CLA.

Over the past 25 years, more than 600 CLA studies have been published highlighting the many ways CLA supplements can help to enhance the way your body looks as well as your health.

What Are CLA Supplements Supposed To Do?

Lets kick this off by explaining that traditionally, CLA supplements have not been presented as muscle building supplements, rather fat loss and weight loss supplements.  If you’re reading this blog to find out about the best muscle building supplements, CLA is definitely not in the same muscle building category that supplements like creatine monohydrate are in.  That said, there is a substantial amount of evidence that suggests that CLA can help you shed excess body fat.

When it comes to decreasing body fat, CLA supplements safely work in four ways:

1.) They decrease the amount of fat stored after eating

2.) They Increase how fast fat is broken down in fat cells

3.) They Increase the rate of fat metabolism

4.) They Decrease the total number of fat cells in your body

While these benefits are not directly related to the muscle building process, I have never met a bodybuilder who wasn’t interested in burning more fat – naturally!

What Is CLA?

Conjugated linoleic acid (CLA) is a naturally-occurring polyunsaturated fatty acid – an essential fatty acid of the omega-6 family. The human body is unable to manufacture Linoleic Acid or CLA, so it must be obtained from dietary sources. Foods highest in CLA include milk, cheese, beef, and lamb as well as a lot of other processed foods.

Getting enough CLA from your diet for the preferred benefit would require considerable intake of potentially unhealthy foods. This is not only impractical, but would also have a seriously negative impact on your metabolism due to the high caloric penalty you would pay.

My Experiences With CLA Supplements…

Based on my experiences with CLA, I honestly can’t say that I noticed a dramatic impact in the amount of lean muscle mass that I gained, or a drastic reduction in body fat once I began taking CLA supplements regularly. I don’t believe that CLA is a supplement that will give you results that you’ll be able to instantly recognize.

I view taking CLA supplements as more of a healthy thing to do to ensure that I’m getting enough high quality essential fatty acids into my diet. In addition to CLA I regularly use an omega-3 essential fatty acid fish oil supplement and occasionally throw high quality flax seed oil into the mix (especially if I am cutting calories to burn fat). I really believe that if you can experience even one of the many benefits commonly associated with CLA supplements, taking them regularly is well worth the price!

==> More information on cla supplements.

CLA Supplements is a post from: Gain Muscle Mass Help

The muscle building process is certainly not one of the most efficient process in the human body.  It’s difficult for your body to make this happen.  If you want to build muscle mass fast, you can’t sit around waiting for your body to become more efficient and grow… you must give you body  a reason to grow.  This is where progressive overload comes in to play.

The progressive overload principle states that in order for your body to build muscle mass, it must be progressively stimulated over time.  An example of progressive overload in action is increasing the weight that you train with for each of your weight training workouts. By training with progressively heavier weights, you are telling your muscles that they must adapt to the new stress (heavier weights).  Your body will adapt by increasing the strength of your muscles and adding muscle mass.  Once your body has adapted, you then need to continue to overload your muscles progressively over time.

If you take the time to apply the progressive overload principle to each of your muscle building workouts, and you’ve worked out the rest of your plan you’ll be well on your way to building more muscle mass as quickly as possible!

Read this article for more information on using progressive overload to build muscle mass fast.

Apply Progressive Overload And Build Muscle Mass Fast is a post from: Gain Muscle Mass Help

“Once I tried AST’s micronized creatine monohydrate…I was hooked!”

To this day this is one of the only creatine supplements that consistnetly produces muscle building results for me.

While AST’s micronized creatine monohydrate doesn’t contain any cutting edge blends of nutrients to aid in the uptake of the creatine, you can have confidence that you are getting pure – high quality creatine monohydrate with every serving.

Find out more about AST’s Micronized Creatine Monohydrate here!

Micronized Creatine Monohydrate By AST Sports Science is a post from: Gain Muscle Mass Help

Read Lower Abdominal Exercise Tips and discover how easy it really is to put together a complete workout for your lower abs.

If you’re in a hurry here are the key point of the article along with a WARNING…

Before you get started off on the wrong foot and embark on a journey to never ending dissatisfaction with the way your abs look, you need to understand that training your abdominal muscles without focusing on lowering your current level of body fat is futile.

Not only will you not get the six pack abs you’re looking for, but you’ll essentially be wasting your time by even performing your lower abdominal workout int he first place. Did you know that by working the muscles of your lower abdominals before focusing on lowering your body fat level, you will actually increase the size of your abs which pushes the fat covering them out even further!

“Trust me here when I say that this can be seriously deflating and potentially detrimental to your goal of firm six pack abs.”

My advice here is simple…until you can see your abdominals (your body fat level is low enough for your abs to be exposed), you really need to be focusing your time planning out an effective bodybuilding nutrition plan, training consistently with free weights and mixing in a few (2- 4) sessions of cardio rather than training your abs!

Lower Abdominal Exercise is a post from: Gain Muscle Mass Help

Regardless of…

• How Extensive Your Weight Training Workouts Are…
• How Many Muscle Building Supplements You Take…
• How Much Attention You Pay To Rest And Recovery…

To quote Bill Murray from Meatballs ”It just doesn’t matter”…If you neglect your diet for any length of time and think that you’ll somehow magically build muscle mass, you’re kidding yourself!

While most everyone understands that what they eat is important to the muscle building process, there seems to be a fair amount of confusion regarding exactly how to structure your bodybuilding diet for best results.

By now most people understand the basic (but very vague) bodybuilding nutrition principles like making sure to eat enough muscle building protein, loading up on complex carbs and drinking ample amounts of water. Sure these nutrition tips are great, but they do not explain the down and dirty secrets like…

• How Much Protein Do I Really Need To Eat Each Day?
• How Much Water Do I Need To Drink?
• How Much Fat Do I Need In My Diet & What Types of Fat Are Best?
• What Types of Carbohydrates Should I Focus On Eating?

If you’ve been trying to gain weight and build muscle mass…really getting after it in the gym, but haven’t had much success, you may want to review the bodybuilding nutrition basics discussed here. Then take a long hard look at your own muscle building nutrition habits.

Bodybuilding Nutrition Principles is a post from: Gain Muscle Mass Help