Female Guide for Muscle Building
November 28, 2008 by admin
Filed under Muscle Building
I want to share with you how to build muscle, a female guide. As much as people feel that women are at a disadvantage compared to men, when it comes to putting on muscle, it really isn’t that bad. If you utilize all the advantages you have available to you, you can do very well.
Eat Every 2-3hrs: This is the foundation for putting on muscle. This has to be done because your body has needs that must be met. You should now be aware that your muscles don’t repair instantly or right after you workout. They repair over a period of 48hrs. It’s just one continuous state. This means you need to nutrients coming into your body ever few hours to ensure there is enough nutrients to build muscle. Every meal you miss, or delay past the 2-3hrs is lost potential for building muscle. If you eat like I suggest over the long term, you will have great muscle growth.
Increase Water: You need to start drinking more water. Our body is roughly made up of 2/3 of water, but if you look at muscle, it is up to around 80%. Water plays a vital role in healthy muscles. All toxins in your body released into the water of your body, than you dispose of it. New water is constantly needed to make sure that you don’t get over ridden with toxins.
Healthy Sleep: You need to have a good healthy sleep. I aim for 8-9hrs a night. You have to remember the process of building muscle is essentially a destructive act to your body. It needs sleep to do major repairs and if you don’t get it, you’ll suffer for it. I’ve had my best muscle building and fat loss during times of good sleeps, but once I slipped away from that and went down to 5-6hrs, I stopped putting on muscle and losing fat. Sleep is very important to being successful.
Muscle Building and Nutrition Information For Women
I’m here to share with you some of my nutrition muscle building information designed specifically for the female body. You can take advantage of a lot of little things, so you can maximize your muscle building potential.
How often should I be eating?
You should be eating every 2-3hrs. Your meals should be smaller and easier to digest too. The reason for this is because your muscles don’t repair instantly. It is a continuous process that happens over a period of 48hrs after you lift weights. You need to give your body a continuous flow of nutrients to repair the muscle tissues. Also, eating these smaller meals more often will force your body into a higher state of metabolism, which will allow you to burn more calories and cut back the fat on your body.
How much water should I be drinking?
This is dependent on the person, but when you start trying to build muscle, you should be drinking more than usual. The best way to gauge whether you’re drinking too much is based on the color of your urine. Very light yellow would be optimal. If there is no yellow than you’re probably drinking too much.
How much sleep do I need?
You need to get your full 8hrs of sleep. There is just no way around this. Your body needs a good night sleep to do all the repairs that are required from weight lifting. You just need to do it. If you skip out on sleep it’s comparable to not eating or missing workouts. It’s very important to get the necessary sleep you need.
The Truth About Building Muscle
The Truth About Building Muscle
The so-called “experts”, the supplement companies, the muscle magazines… Sean Nalewanyj is going to let you in on a little “secret” of his own… It’s all a giant scam!
You think he’s kidding?
The web of muscle-building lies is very real, and it’s sucking uninformed hopefuls in by the day, stealing their hard-earned money and forcing them to waste valuable time and effort on programs that quite simply do not work. (You are one of them!)
Just flip open any muscle magazine. Walk into any bodybuilding supplement store. Scour the message boards across the Internet. Talk to the “buff guy” at your local gym. It’s nothing but an endless mass of “miracle programs”, “revolutionary breakthroughs” and “secret supplements.”
It is this very web of lies that has prevented you from making the impressive gains that you deserve and that is holding you back from achieving the muscular body that you desire.
In fact, did you know that muscle magazines actually give out false training information on purpose? It sounds crazy, but it’s true. They do this for one simple reason: the magazines are owned by supplement companies. By giving out ineffective training programs they can make sure that people will continue to rely on their products for results!
The plain reality is that the vast majority of people out there have no idea what they’re doing in the gym and are wasting their time and effort on bogus programs and techniques that will yield very little to no results!
They spend countless hours in the gym, eat like horses, pound back their weight gain shakes and vitamins, and at the end of the day they’re going crazy and pounding their fists in frustration because they have absolutely nothing to show for their efforts.
Sean receive hundreds of emails every week from people all over the world looking for answers, and when he see the workout routines that the majority of them are using, it literally makes him cringe in his seat.
Can this really be true? Can 98% of people in the gym really be so dead-wrong with the programs they’re using?
Yes! They really can, and they really are. Do you want to know why?
For More Info, Visit :
http://www.BuyBovineColostrum.com/bodybuilding-supplement.html
By: Farrell Seah
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If You Want To Gain Muscle Weight Avoid Cardio!
If You Want To Gain Muscle Weight Avoid Cardio!
Copyright (c) 2006 Jonathan Perez
Cardio supposedly burns calories during the actual session. Cardio supposedly burns calories after the session.
Cardio supposedly raises the body’s metabolic rate. Cardio supposedly puts the body into a calorie deficit.
And all in all, it supposedly burns body fat, which supposedly is the best way to get ‘ripped’, ‘cut’, ‘defined’ muscles.
As we’ve discussed over several articles that I’ve posted, analyzing each and every one of these factors, you now have a much clearer picture as to whether or not you should include cardio in your muscle mass gain goals.
Regardless of how many so-called scientific studies someone may quote you, regardless of what everyone else seems to be blindly doing, and regardless of what all the magazines and internet sites say………it all comes down to observing what happens in the real world.
Plain and simple.
Sure, cardio does do every one of the things listed above, but as I’ve demonstrated over and over, the amount of calories cardio burns, or the amount of fat cardio burns, or the degree it raises the metabolic rate, or the amount of calorie deficit it achieves is. so low, so little, that it is not going to make absolutely no difference in how your body looks.
Period.
I’ve kept stating the same real world examples over and over, and I’m going to do it again to drive the point home:
Compare those that do cardio to those that don’t.
Let’s look at professional bodybuilders, since no one is more qualified than a pro bodybuilder to demonstrate the most effective way to build the most muscle, while carrying the least amount of fat.
Look at Darrem Charles, Dave Henry, Gerard Dente, Vince Taylor, and for over the first decade of his career, Dexter Jackson (along with a ton of other big name amateurs).
These guys don’t do any cardio whatsoever. Never. Not offseason. Not precontest.
They don’t even come close to a treadmill, stairstepper, bike, or any other contraption.
Yet these guys, consistently, contest to contest, are always the most ripped, defined, vascular, and muscular bodybuilders on stage.
They are always in much better condition than any of all the other bodybuilders that do perform cardio day in and day out.
Now, please don’t come asking me, ‘Oh, but what about working the heart, blah, blah, blah?’.
Do you honestly believe that your heart isn’t getting one intense workout when you do a set of heavy lunges, pulldowns, presses, or any other big movement exercise??
You’ve obviously never weight trained in an intense manner if you don’t think so.
I guarantee you that you are working your heart to a much higher degree when forcing the body to lift heavy weights for high reps than any type of cardio you can think of.
Do you really think that a little treadmill works the heart more than getting in a leg press machine, pile on the weights, and start knocking rep after grueling rep out???
C’mon, don’t make me laugh. Listen, we’ve already established in my past articles that heavy, intense weight lifting does everything that cardio does, and to a much higher degree.
It burns calories, it burns fat, it raises the metabolic rate for days afterwards, it can cause a calorie deficit……….and, most important of all……………it builds muscle mass!
No cardio exercise whatsoever can build muscle mass.
And everyone knows that building muscle mass is the most important factor in being muscular and with low body fat.
Again, please don’t screaming about the different studies you’ve come across, or what some author in the latest magazine says about the benefits of cardio.
All you should care about is what works in real life, in the real world. What actually w-o-r-k-s!
Go tell that to all of those people at the gym who spend hours at a time on a treadmill, like a gerbil, or in an aerobics or spinning class.
Those people, you see them today, and look at them in 12 months, and they’ll still look the same!!
Yes, they are working up a real sweat, and may feel excellent afterwards, but I prefer to actually look good without a shirt.
Focus on heavy, intense weight lifting, and correct calorie eating.
That’s what will actually make a difference in how you look in the mirror.
As with everything, as we experiment and test, test, test, and test some more, for months on end, we sometimes find better methods that lead to gain muscle weight / fat burn at a quicker and easier rate.
But after many many months of testing and measuring rate of fat burn / muscle mass weight gain, and taking a step back and looking at what is happening in the real world and observing other very successful bodybuilders, I have come to the conclusion that cardio is not necessary whatsoever.
You no longer have to do cardio at all!
Again, focus on the ‘Big Two’…..heavy, intense weight lifting and proper calorie eating.
I noticed that cardio always severly depleted my energy levels, it made me take longer for my muscles to recover, it would cause me to lose some of my hard-earned muscle mass, and it would chew up a lot of my time.
As soon as I stopped doing cardio, concentrated on proper heavy, intense weight lifting I immediately noticed that my muscles would remain ‘full’, I had a lot of energy, and I was able to burn fat a lot faster and easier while maintaining most of my muscle mass gains.
Part of this is because cardio is very catabolic (eats away at muscle mass).
You’ll have more time and more energy on your hands. Trust me.
I’ve never steered you wrong before. So, say ‘goodnight’ to cardio.
By: Jonathan Perez
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How did a Cleveland Firefighter discover how to gain over 40 pounds of muscle weight WITHOUT using any supplements, no special diet, eating very low protein, and working out only 2 hours a week? Jonathan Perez has created the *ultimate* guide - “From Skinny To Muscular!…..How To Gain Muscle Eating Any Foods You Want, Using No Supplements Whatsoever, and Performing Only 2 Special Sets Per Week Per Muscle”
FREE Details: ——-> www.FromSkinnyToMuscular.com
Effective Ways To Build Muscle Mass
Effective Ways To Build Muscle Mass
Are you one of the many people who do lots of exercises in order to stay fit and healthy? No matter if you do it because you want to lose some weight or build muscle mass, there are many things you can do to help yourself. I am personally interested in finding exercises for building muscle mass rather than for burning calories as I am a man. But it all comes to your body type and goals. However, everyone who wants to stay healthy should consider a good fitness routine.
Are you aware of the fact that weekly exercise is mandatory for staying healthy? How do you stay in shape? I am very fond of martial arts and apart from training self-defense, I am also trying to build muscle mass. Everyone wants to have a toned body which gives you confidence and strength. Do you want to be stronger? There are many exercises you can do without machines. For instance, you can try push-ups, pull-ups, crunches, dips, leg raises, running and jogging. Jumping jacks, jump rope and lunges are also a possibility. There are so many easy exercises you can do by yourself, thus I laugh at those who blame the lack of proper equipment for their poor health.
Probably the best way to build muscle mass is to start proper weight training. In case you want to have a large variety of modern weight machines, then joining a gym is the best option. Otherwise, you can simply buy a few dumb bells and a bench. For those individuals who cannot afford any extra expenses but still wish to build muscle mass, I would recommend muscle building exercises. Try with push-ups, pull-ups and dips. Search online for the best ab exercises available. You can get hundreds of different exercises if you have Internet access. What is really great about it is that you don’t need to spend any money on building muscle mass. You will be surprised how many free exercises are at your disposal.
When having a fitness training of some sort proper diet should be considered. For instance, if you are pumping iron five days a week but you cannot see a significant result, then probably you should change your current diet. In case you want to build muscle mass you will need high levels of protein. Fish and meat will provide you with enough nourishment of protein. Of course, protein bars galore are another option. When talking about building muscle mass, proper training and diet are crucial. Once you get them right, you can have the toned body you have always wanted for a short period of time.
By: Morgan Hamilton
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Morgan Hamilton offers expert advice and great tips regarding all aspects concerning health and medicine. Get the information you are seeking now by visiting Build Muscle Mass
Tips For Fast Weight Gain And Building Muscle
Tips For Fast Weight Gain And Building Muscle
Some people find it very difficult to gain weight due to a fast metabolism and genetics.
For those of us who have extreme difficulty gaining weight, the search for the best diet and exercise to gain weight and add muscle seems endless. The search for a magical product that will give you instant results can lead to frustration and hopelessness.
If it were easy to gain weight and build muscle, everyone would have it. Time and effort are necessary if you want to change your body. If you are among the millions who relentlessly search for the way to fast weight gain, here are a few tips that can help you succeed in reaching your goals.
Muscle building is a process that consists of diet, weight training, and determination. Your diet must include the proper nutrients and protein to give your body the energy it needs to add muscle.
Consuming the right food is an important part of gaining weight and muscle. Protein, carbs, and the right kinds of fats are needed in larger amounts than usual in order to give your body the fuel it needs to add muscle. Eating several small meals per day rather than three large meals may be helpful in keeping your energy level high and provide your body with the resources needed to build muscle. You will need to increase the amount of food you eat each day and make certain your meals consist of foods that are high calorie and high protein.
You must eat consistently and never skip meals. Instead of eating the foods you normally eat, you must increase the amount or fats, protein, and carbohydrates in your diet. Eating six small meals a day instead of three large meals may be helpful as will skipping snacks and sweets in favor of high protein, higher calorie foods.
Weight training is the best exercise to build muscle. A workout routine including the use of free weights will help increase your muscle mass and give you the body you’ve always dreamed of.
Weight training with free weights including bench presses, dumbbells, squats, and pull ups, which increase the stress your muscles are subjected to, and by gradually increasing the amount of weight, your muscles will respond by adding mass.
Working out with weights several times a week will stimulate your muscles and the extra food you are eating will give your body the energy it requires to add muscle tissue.
Resting in between workouts is crucial to adding muscle and gaining weight. Your body needs rest after weight training in order to build muscle. Too much weight training can actually lead to loss of muscle mass, so don’t neglect the need for rest. Even those who have extreme difficulty gaining weight can succeed if they are determined and willing to put in the effort.
By: Michael Perry -
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Michael is a former “skinny guy” who managed to pack on over 20 lbs of muscle. He attributes most of his success to the information about how to gain weight he learned from www.fastmusclegain.com
The First Step Before Beginning Muscle Building Exercises
The First Step Before Beginning Muscle Building Exercises
Are you psyched about beginning a new muscle building program? Are you eager to run to the gym right now and get started on those weight machines? Well, before you do, you may want to take a moment to perform the most critical step in achieving a muscular physique.
That most critical step, believe it or not, is to establish well defined, written goals. Having a specific goal written down on paper is more critical to success than what brand of protein powder you should buy or whether you should buy the latest protein bars at the health food store. Goals are more important than the exact weightlifting philosophy that you may follow or whether you choose free weights vs. exercise machines.
Put simply, how can you achieve that goal if you don’t really know what it is? So before you begin your strength training exercises or your body building diet, be sure to know exactly what you’re after. Be specific. Decide how many pounds of muscle you wish to gain and what your body fat percentage will be. In addition, decide what your ultimate goal or dream is. Why exactly are you doing this? Perhaps you wish to fit in your old clothes again. Perhaps you wish to be stronger for your job or want to impress your sweetheart.
Whatever the exact reasons may be, keep these in mind because they will be the motivation that drives you forward when things get tough. When obstacles arise, as they inevitably will, keep your eyes on the prize. Remember your goal and your reasons for pursuing it. With well defined goals, you’re ready to begin your muscle building program.
By: Jon Cardozo
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If you would like to learn more about how to gain muscle naturally , visit Jon Cardozo’s Web site at maximum-muscle-gain.com . Learn the secrets to building a muscular physique and avoid the myths of the bodybuilding industry. Brought to you by Jcardozium.
Build Muscle Mass - 3 Key Ingredients To Building Lean Muscle Mass …
Build Muscle Mass - 3 Key Ingredients To Building Lean Muscle Mass Quickly.
Copyright 2006 Richard Knight
If you’re anything like I was a short while ago, ‘a skinny guy trying to build muscle mass’, then I have some important tips that could help you start seeing results instantly.
There are 3 key ingredients that you MUST HAVE in order to build muscle mass and quickly at that. And here they are:
Muscle Mass Ingredient #1 - More Protein
If you want to build muscle mass quickly then this is a ‘must’. Just remember, the only thing that can build muscle in your body is Protein. So if you’re not consuming enough protein it’s IMPOSSIBLE to build lean muscle mass and stack on the pounds.
In order to maintain your weight, you should be consuming 1 gram of protein for each pound of body weight. So if you’re a 150 lb. guy then in order to maintain your muscle mass at that weight you need to consume 150 grams of protein each day. And if you want to build muscle mass, you’re going to have to consume ‘more’ protein, to not only maintain the muscles you have now but to build more.
So if you want to build muscle mass quickly and safely a general rule of thumb is to consume 1 - 2 grams of protein for each pound of body weight. So if you’re a 150lb. guy you’d want to consume at least 150 grams of protein upward to 300 grams of protein a day.
Muscle Mass Ingredient #2 - More Carbs
Despite what Dr. Atkins said, for all us skinny guys ‘Carbs are GOOD’. We need carbs as a source of energy. But you don’t want to consume just any ‘ol carbs. You want to consume a lot of complex carbs rather than simple carbs.
In other words, you still want to stay away from the sweets and simple sugars that are found in a lot of our junk food, and you want to consume more complex carbs like those found in whole wheat bread, brown rice, sweet potatoes, whole grain cereals, yams, spinach etc.
Why complex carbs? Because unlike simple carbs (sugars) it’s virtually impossible to turn complex carbs into fat - which means more energy to burn (work out with) and less fat to deal with in the end.
If you want to build muscle mass fast, ideally you’d want to consume 2 - 3 grams of carbs for each pound of bodyweight a day.
Muscle Mass Ingredient #3 - Heavy Weight Training
You cannot build muscle mass without ‘Heavy weight training’. Let’s just put it this way ‘the more stress (heavy weight) you put on your muscles, the more it will grow’. And it’s simply because when you put extreme stress on your muscle by lifting heavy weights, your body responds (builds more muscle) so that next time it won’t be as hard or strenuous on your body to lift the same weight.
Ideally, if you want to build muscle mass - lean muscle mass to be more specific, you’d want to lift weights that allow you to do 6-8 reps and no more.
Of course there’s a whole lot more to building muscle mass, but if you follow these 3 key ingredients you’ll be on the road to building lean muscle mass quickly and a whole lot easier than you ever thought possible. Good luck and grow ‘Massive’.
By: Richard Knight
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This article has been written by Richard Knight, a ‘former skinny guy’ and weight gain consultant. Richard teaches other ‘Average Joes’ step by step how to build lean muscle mass in 28 days FLAT with his own weight gain system. Get his FREE tips today. . . www.skinny2massive.com
Weight Training For Muscle Gain %u2013 Don%u2019t Fool Yourself - This Stuff …
Weight Training For Muscle Gain - Don’t Fool Yourself - This Stuff Works!
Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of “free weights” like barbells and dumbells, machines that use cables or pulleys to help you lift the weight and bodyweight exercises like pull-ups or dips.
Free Weights vs. Machines vs. Bodyweight Exercises
For maximum muscle gain, the focus of your workouts should consist of free weight exercises. Not machines or bodyweight exercises. This is not to say that you should not use machines or bodyweight exercises, but they should not be the focus of your training. To get an effective, muscle blasting workout, you must stimulate the most muscle fibers as possible, and machines do not do this.
The main reason for this is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist the main muscle in performing a complex lift. The more stabilizers and synergists worked, the more muscle fibers stimulated. Multi-jointed free weight exercises like the bench press, require many stabilizer and synergistic muscle assistance to complete the lift. On the other hand doing a bench press using a machine will need almost no stabilizer assistance.
Since machines are locked into a specific range of motion and help to support the weight along that path, they fail to stimulate the muscles that surround the area you are working (stabilizers). This is a mistake. If your stabilizer muscles are weak, then the major muscle group will never grow!
Free weight exercises like the dumbbell press or squat, for example, put a very large amount of stress on supporting muscle groups. That’s why you will get fatigued faster and not be able to lift as much weight as you did on the machine. But you will gain more muscle, become stronger very quickly and have a true gauge of your strength.
If you use machines in your program, they should be used to work isolated areas and only after all multi-jointed exercises have been completed.
Beginners should begin with a limited combination of machine exercises, bodyweight exercises and multi-jointed free weight exercises. Before increasing the weight levels, they should work on becoming familiar with the proper form and execution of each. Soon, bodyweight exercises will become insufficient to stimulate growth and they will need to focus on more free weight exercises.
Multi-Jointed Exercises
The exercises that work the large muscle groups are called compound (or multi-joint) movements that involve the simultaneous stimulation of many muscle groups. These compound exercises should be the foundation of any weight training program because they stimulate the most amount of muscle in the least amount of time.
Here are the basic movements:
* Bench Presses (works the chest, shoulders, tricep)
* Overhead Presses (shoulders, tricep)
* Pull-ups/Barbell Rows (back, bicep)
* Squats (legs, lower back)
* Deadlifts (legs, back, shoulders)
* Bar Dips (shoulders, chest, arms)
They will overload your entire skeletal and muscular system like no machine could ever do, giving you and effective workout in a very short period of time. If you can only do a few exercises, then do these. They have been proven to encourage muscle and strength gain unlike any other exercises.
Lift Heavy Weight
To build mass, you must weight train with heavy weights. To consider a weight heavy, you should only be able to do a maximum of 8-12 reps before your muscles temporarily fail. A weight is considered “light” if you can do more than 15 reps before muscle fatigue sets in.
Heavy weights stimulate more muscle fibers than lighter weights. It’s that simple. More muscle stimulation means more muscle growth.
Don’t Overtrain
Heavy weight training puts a huge strain on your body, so adequate rest and recuperation after your workouts is essential. If you are prone to train too often, several things happen:
You don’t give your muscles enough time to recuperate between workouts. If your muscles have not repaired themselves, you will not be at maximum strength for your next workout. Rest is essential. Other than eating, this should be your main focus.
You are setting yourself up for burnout or an injury. You must pace yourself. You want to be able to keep this up for a long time, not burnout before you reach your goals.
Contrary to popular belief, you do not grow while working out; you only grow when you are resting.
Below is an example mass workout.
Wednesday (legs, abs)
* Heavy Squats, leg extension superset
* Seated Calve Raises, 4 strips sets
* Crunches (4 sets of 20)
——-
Friday (chest, shoulder, triceps, abs)
* Flat bench press, incline dumbbell flyes superset
* Shoulder press, side raises superset
* Tricep pushdowns
* Reverse incline leg raises (3 sets of 20)
——
Sunday (back, biceps, abs)
* Wide grip pull-ups, latbar pulldown superset
* EZ bar bicep curl, incline dumbbell curls superset
* Crunches (4 sets of 20)
Nothing fancy, but effective.
By: Mike Selcsum
Article Directory: http://www.articledashboard.com
Check out www.muscle-guide.com for more great information on building muscle and getting fit.
Gain More Muscle By Training Less Often
Gain More Muscle By Training Less Often
The more work you put into something, the better results you will achieve. This has always been a widely accepted truth that applies to many areas of life. The harder you study, the better grades you will achieve. The more time you spend fine-tuning your athletic skills, the better athlete you will become. The longer you spend learning to play an instrument, the better musician you will become. Therefore, it only makes sense that the more time you spend in the gym, the stronger and more muscular your physique will become, correct? Contrary to what you might think, the answer to this question is a gigantic, definite, absolute no! It is in this area of bodybuilding that conventional wisdom goes straight out the window, down the street and around the corner.
I know what you might be asking yourself…
‘What? Spending less time in the gym will actually make me bigger and stronger?’
Yes! It really will, and when we examine the muscle-growth process from its most basic roots, it becomes quite clear why this is the case.
Every single process that occurs within the human body is centered around keeping you alive and healthy. Through thousands of years of evolution the human body has become quite a fine-tuned organism that can adapt well to the specific conditions that are placed upon it. We become uncomfortable when we are hungry or thirsty, we acquire a suntan when high amounts of UV rays are present, we build calluses to protect our skin, etc. So what happens when we break down muscle tissue in the gym? If you answered something to the effect of “the muscles get bigger and stronger”, then congratulations! You are absolutely correct. By battling against resistance beyond the muscle’s present capacity we have posed a threat to the musculature. The body recognizes this as potentially harmful and as a natural adaptive response the muscles will hypertrophy (increase in size) to protect the body against this threat. As we consistently increase the resistance from week to week the body will continue to adapt and grow.
Sound simple? Ultimately it is, but the most important thing to realize in relation to all of this is that the muscles can only grow bigger and stronger if they are provided with sufficient recovery time. Without the proper recovery time, the muscle growth process simply cannot take place.
Your goal in the gym should be to train with the minimum amount of volume needed to yield an adaptive response. Once you have pushed your muscles beyond their present capacity and have triggered your thousand-year-old evolutionary alarm system, you have done your job. Any further stress to the body will simply increase your recovery time, weaken the immune system and send your body into catabolic overdrive.
Most people train way too often and with far more sets than they really need to. High intensity weight training is much more stressful to the body than most people think. The majority of people structure their workout programs in a manner that actually hinders their gains and prevents them from making the progress that they deserve. Here are 3 basic guidelines that you should follow if you want to achieve maximum gains:
1) Train no more than 3 days per week.
2) Do not let your workouts last for longer then 1 hour.
3) Perform 5-8 sets for large muscle groups (chest, back, thighs) and 2-4 sets for smaller muscle groups (shoulders, biceps, triceps, calves, abs).
Take all sets to the point of muscular failure and focus on progressing in either weight or reps each week. If you truly train hard and are consistent, training more often or any longer than this will be counterproductive to your gains!
By: Sean Nalewanyj
Article Directory: http://www.articledashboard.com
Sean Nalewanyj is a bodybuilding expert, fitness author and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle. If you want to learn how to build maximum muscle mass and strength in minimum time, visit his website: www.MuscleGainTruth.com/