Hardgainers Guide On How To Build Muscle And Diet

   

You may already be aware what a hardgainer is. If you are not sure then the term hardgainer refers to anybody whoc struggles greatly to increase their bodyweight! Often this is said to be caused by that person having a fast metabolism.

Metabolism or metabolic rate refers to the rate at which your body burns up the calories it has taken on whilst performing the natural reactions of the body. If your metabolic rate is very slow then it is easy to gain fat tissue as you are not using up as many calories at rest as someone who has a higher metabolic rate.

For supporting muscle gains we should be trying to creat a surplus amount of calories, this is difficult for hardgainers as they rapaidly use up their calories even at rest. So, what can hardgainers do to counter this? Here is our how to build muscle quickly guide for hardgainers:

1) Keep the cardio workouts to a minimum. Cardio workouts will increase the speed at which your body consumes calories both at rest and also uses up calories during the exercise itself. You must avoid this if you are trying to create an excess number of calories.

2) Eat double! You must eat lots of calories. To do so try doubling up all the portions that you would normally eat. Use oversized bowls so it is impossible to forget this.

3) Take on board every day 5-7 meals. This is critical to build up muscle or even to burn belly fat. Your digestive system is only capable of absorbing a certain amount of nutrients at any given meal therefore it is wise to spread the meals out to maximise the bodies capacity and ensure the body is never short on energy. consuming 2-3 meals/snacks a day is said to slow down the bodies metabolic rate which is true but that does not mean it is something that you should do. Why? Because your body goes into starvation mode releasing certain chemicals that are counter productive to muscle building especially for hardgainers.

4) Take supplements. Make use of the fantastic meal replacement powders and protein drinks that are readily available nowadays. These include huge amounts of exactly the ingredients you should be getting. Ideally you should consume them just before and just after your training session when your body will benefit from them the most.

Stop doing exercises that isolate muscles singularly like concentration curls, stick with compound multi-joint exercises. Your routine must include: dead lifts, pull ups, squats and bench presses. These are the easiest and fastest exercises that will build muscles mass fast in the correct places.

6) Reduce the number of sets. You can stimulate growth in short 40 minute intense workouts of just 3 sets per body part and maybe as little as 10 sets per workout. More is generally worse for hardgainers! Stimulate growth then get out of the gym and save your calories for growing.

7) Drink ample amounts of water. It is necessary for nearly all reactions in the body so this is a real must. Take on board water often.

There we are, give those tips a try. Wait for the results and see what they are after a couple of months before you judge them. Simply try them out and see what happens? I hope you found our how to build muscle up tips useful.

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Three Hot Tips For A Bigger Bench Press

   

So, how many kilos can you bench? It is gym enthusiasts favourite question to ask all around the globe. In fact the amount you can bench is a great yardstick for over all strength and is probably the best way to gain muscle mass on your upper body and therefore the exercise has reached almost mythical status. So in this article we will provide the outline of three time proven tips for increasing your bench press.

1) Perform Drop Sets. These are great for providing your chest muscle with new and unique stimulus to grow. To do these simply perform your bench-press exercise as you normally would and when you can not do any more simply take off a weight disc and do as many more as you can. Then once more take some more weight off the bar and perform as many more reps as you possibly can. Keep reducing the weight on the bar in this style until their is no weight left on the bar or until you cannot complete any more repetitions. This technique will leave you rather sore for quite a few more days than normal as it is very intense. Ensure that your protein intake remains at a high level in order to aid you in building the muscle back stronger.

2) Stop training your chest. Instead train your triceps on their own. You can really focus on increasing the strength of your triceps by working out like this. Once you have done this for 3-4 weeks return to your regular bench-pressing workout and you will are highly likely to top your previous best bench-press. This is due to the fact that your chest will have had a really good rest period to completely recover from all of your previous workouts and also your triceps will now possess greater strength. As your triceps do a great deal of the work along with your chest muscles when benchpressing it stands to reason that you will be able to press more.

3) 10 sets of 10 reps. This is another really hard core technique, indeed Arnold Schwarzenegger was a fan of this. Basically you press as much weight as you can for ten repetitions and then perform another set of ten reps. Continue doing this until you have done ten sets consisting of ten reps each. You ought to be lowering the weight gradually from one set to the next and you’ll probably be needing two to three minute breaks in between sets. The reason for doing this is to try and give your pecs some new varied stimulus to trigger muscle growth. Again expect to be sore for a week after this workout but also expect to increase your benchpress when you do return to bench pressing again. This is perhaps the fastest way to gain muscle on your chest if done correctly nd is great no no nonsense muscle building.

OK, I hope you found that useful so why not go ahead and give those tips a try in your next pecs workout.

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7 Overlooked Tips That Build Muscle Up

   

Depending on where you look there is a lot of great information out there on how to build muscle up. However here a re a few tips that you may not have heard before but can certainly help you in term of building muscle up. Here they are:

Try drinking green tea. This can inhibit the enzyme that inhibits nor-epinephrine which mean that you should experience raised levels of this muscle building metabolic hormone which can also aid in weight loss. It is also rammed full of anti-oxidants that can greatly aid in post workout recovery and also for your general health.

Eat healthy fats. These are critical to the safe functioning of many part sof the body such as the heart, brain, energy production and hormone regulation. Excellent sources of this are: natural peanut butter, oily fish, avocado and oily dressings.

Eat casein protein. This type of protein takes a greater length of time to digest so therefore it creates an ongoing release of protein. This is great news if you consume it just before sleeping because your body can then make use of it in order to build muscle up whilst you sleep.

Ingest 20 to 30 grams of whey protein first thing. Upon rising take a protein shake. This will put a stop to the catabolic state of your body that you may have been in during your sleep and give you a good start on hitting your protein target for the day.

On body parts you find difficult to grow try using dropsets. This technique is very intense and can be used to stimulate growth effectively in any weaker areas that you struggle to grow. Simply do your set as normal and when you have squeezed out your last rep reduce the weight by 10 percent and do more reps, then reduce the weight once more. Continue this as long as you can it will provide you with an extreme burn and probably leave you extremely sore the next day.

Consume plenty of water. Don’t underestimate the beneficial effects of remaining well hydrated throughout the day. water is very important for a great deal of chemical reactions in the body especially muscle building reactions.

Keep educating yourself as much as possible. there are a wide variety of ways to make your muscles grow. experiment and find out what helps you build muscle up the best and stick with those.

So, by applying some of the above weight gain tips you should be able to build up muscle even faster than before. If you wanto to look lean and ripped we highly recommend the following burn the fat build the muscle ebook. Finally, good luck.

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Build Muscle Up Fast: You Are One Secret Away From Massive Gains!

   

Spending hours in the gym to build muscle up and not making progress? Good news! There is a very good chance that you are struggling to build muscle up for one very important reason. Just this simple knowledge can help increase your power to build muscle up. For most begiiner bodybuilders and some intermediate trainers this is a little known secret that will help them immensly.

So what exactly is this well kept secret? An amazing new miracle pill or something?

No definitly not. It is something known as Cortisol and has actyually been known about for a long time but its affects are still ignored by some.

What precisely is cortisol?

Produced in response to stress placed on the body cortisol is a hormone released by the body throughout the day. Cortisol levels decrease gradually throughout the day from their highest point in the morning.

What exactly does it do?

Well it increases short term memory, helps rid the liver of toxins and helps regulate blood sugar levels. However it can raise blood pressure and decrease bone density if your cortisol levels get too high, however this would be unusual. However it will restrict muscle mass as it increases the use of muscle as energy and not fat stores. this is the reason that workouts should be under an hour long. After this they will actually be inhibiting their progress not speeding it up!

Here are a few guidelines to ensure that you are not wasting your time trying to build muscle up:

1) limit your cardio workouts, too much cardio causes the body to release cortisol which as explained is not what we need.

2) Cortisol levels also increase due to caffeine intake so try to keep this to a minimum.

3) Make sure your training sessions are less than an hour. Put headphones if you are easily distracted.

4) Try to relax as stress causes the body to release more cortisol.

5) Consume small frequent meals as infrequent meals make the body assume it is starving and will thus try and use muscle mass as a form of energy before it makes use of fat reserves by releasing more cortisol.

6) Sleep. This is when your cortisol levels are lowest and your muscle building hormones highest so aim for 8 hours if possible.

With those no nonsense muscle building tips in mind you should be able to give your workouts a great boost now you know how to gain weight fast more efficiently.

 

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