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Top 3 Tricks to Build Muscle Fast

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Top 3 tricks to build muscle fast

A nice physique makes you more confident in yourself. Being aware that you look great gives you more courage, and thus you do thing that you would not try before. This is one of the main reasons for coming in the gym and starting a complex workout routine. But, when it comes to build muscle, the time you have to spend on it plays a big role. Everyone wants to get nice shape within the shortest time. They look for training programs that promise big gains within 30 days. But, is it really so? It is possible to build muscle pretty fat and if yes, how to do it?
First of all, building muscle is not as easy as it may seem when you look on specialized magazines. Despite those big guys claim they gained muscle pretty fast, be aware that they do it for their entire lives. Along with taken supplements, they dedicate a long of time to heavy training. There is no a wonder pill or program that makes your muscles grow alone. Heavy training combined with proper dieting is the right path toward building muscle quicker.

 

The speed you pack on muscle directly depends on your genetics. For a hard gainer is quite difficult to add some pounds, while others have no problems with it. The problem is that the last ones are prone to gain more fat instead of muscle mass. And here is the point when lifting weights and cardio exercises have to be carefully mixed.
Generally, when it comes to build muscle fast it all boils down to do it properly. Knowing how the building muscle process happens help you to do things right, and avoid mistakes that keep you far from what you want to achieve. There are hundreds of training programs that claim to give impressive results. As a beginner you feel confused about what to choose and give chance to ones that promise the most within the short time. Maybe you are right, and things will go good. You just have to know that regardless of training program routine you decide to follow, there are some important tricks you have to keep in mind to make your training a success.

 

Focus on big muscle

Bodybuilders, especially newbies, are tempted to work out small muscle group, as they look thinner. And only after this focus on bigger muscles. This is how you should not do. The write order is big muscles, than small ones. The idea is that when training big muscles in work are involved smaller muscles too. The same doesn’t happen when you choose the contrary way.

By training small muscle firstly you left now energy for more difficult exercises. Isolation exercises are for working small muscles, while compound, or basic ones are for big group muscles.

Squats, presses, deadlifts, and rows are the main compound movements to be included in your training primarily. By doing so you put big efforts on muscles, which will cause more muscle breaks, and in result you get a bigger increase in muscle mass. The target of these exercises is all big muscle group and small muscles as well.
After you have lifting hard, you may go with isolation exercises. Biceps curl or the quadriceps extensions are just two of most common isolation exercises which are easy to do and require not too much energy. Just remember weight lifting exercises are the one who make you bigger. The more you lift, the higher is the muscle building rate. Also, big weights make you stronger as well. This means that you would be able to use higher weights during isolation exercises too. So, this is a full win-win situation.

 

Increase weights you work with

Especially when do bench presses. Keeping the same weight on your rack for weeks gives you no results. In order to grow our muscles needs to put a continue stress on them. Otherwise they simply get addicted to this level of stress and reach the so called plateaus. Every time you get stuck to into a level with you muscle gains and no improvements are seen you are going through a stagnation period. It causes many bodybuilders to abandon trainings, as they lose confidence in their self.

 

Well, it is not the case to fall in other extreme and use weights too big for you. I know you do not do it, but i met people adding big weights from the very first training session. What happens is easy to guess: in best cases strong pain in the muscle during the next few days, and in the worst cases serious injuries. Once you get injured you may be obliged by situation to stay out of the gym for entire weeks or months. Have to be insane to want it?!

 

Increase weight gradually. Use to add 5-7 pounds to your weights with every week during 2-3 months and see what you get to the final - at least 40-50 pounds.

 

There are three variables that you have to take in consideration for keeping your muscle growth: increasing the weights you work with, increase the number of reps or the speed with which you are executing movements. All of them are able to keep you muscle into a continued stress stage, and thus promoting muscle gains. What is the best? It’s up to you to choose, taking in consideration the possibility to even combine them. They are great to diversify your training, if you are that kind of person that gets bored fast.

 

Adjust your diet to your needs

When building muscle you have to eat a lot. And not everything, but good food that contains carbs, fats and protein your body needs for building muscle and for energy. There is no room for junk food, soda drinks or alcohol, if you are serious about getting bigger. These products just slow down the muscle building process by causing big fat gains.

good-food-muscles

 

Have three main meals per day and two healthy snacks between them. East 1-2 gr of protein for each body pound distributed throughout the day. Even you aim to gain muscle mass and not fat, eating healthy sources of fat like Omega 3  is recommended. Also, include enough carbs as they are primary source of fuel for your body. If you limit your carbs intake, there are big chances that your workout come up short of it goal.

 

Building muscle is not a few months process. It has to be seen as a lifestyle that you choose to follow years ahead. Someone it may takes few weeks or months to get a noticeable improve shape, while others may do it much faster. The bottom line is that with these tricks in mind you will stay away from mistakes that cause you no progress and speed up the muscle building process.

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Beginners

2018 Post-Summer Lean Bulking Guide

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Lean Bulk

The summer might be nearing its end. And thus, you think of switching to a bulking mindset. You could actually continue the journey of shred-dom. You could deprive yourself of every holiday celebration. But, it will also help if you will change your goals. It will be a good idea to engage in a lean-bulking season.

What Do You Understand About Lean Bulk?

Lean Bulk

You will need to keep in mind that there are certainly 2 types of bulkers; lean bulk and dirty bulk. The difference between the two is the attention to the detail and the understanding of building lean and true muscles that takes time.

This is not about doing all these in just weeks but more about the months. On the other hand, you may already have encountered such a dirty bulker in the past. They are the ones who spend most of their time eating ice creams, burgers, and pizzas.

They never show their care regarding their complete calorie counts or nutritional facts. This is because that is the time of bulking season. In the event that you have shown no care, you will end up accumulating serious fat mass.

Solid Lean Bulking Guide Comes In:

Lean Bulking Guide

In this regard, it can be a good idea following a solid lean bulking guide. Keep in mind that a lean bulk is believed to be a bulk whereas the bulker increases the complete calorie intake. This is also until they already have put themselves in a slight surplus of calorie.

In that slight surplus, a trainee will be able to sustain it while putting on some muscles throughout the course of her or his bulk. Most of the calories consumed will be obtained from the whole food sources. That way, they will meet their daily calorie needs.

They may as well choose a dense food option of calories from one time to another. In that particular increase of calories, you will find it quite hard to go to the gym. This will help you in your recovery. This will also allow you to crush your lean-bulking goals.

Establish Your Calorie Needs:

In order that you achieve a successful lean bulk, it is essential to establish a quite surplus of calorie. You will only do this if you already found out your calorie needs on a daily basis. You may make use of BMR calculator. You will get the number from it.

The number will already be a good estimate for the amount of calories you will need to eat every day. That way, you will be able to maintain the current weight that you have.

In addition to that, you will have to add the calories for a calorie surplus and for some muscle growth. The recommendation will begin with a small amount. And then, add up some more 250 calories to your basal metabolic rate.

Monitor Your Progress:

Monitor Your Progress

You will now need to monitor your progress. Your gains will of course come on a gradual basis. If you experience more than zero point five pounds of a change in your weight every week, you will now need to consider in mind that your calories may come too high.

Take note as well that with a bulk, you will experience water retention. You will need to monitor your total body fat percentage. In addition to that, add up some calories in slowly. Limit the risks of adding some more fats while maximizing the potential for some lean muscle growth.

Figure Out Your Body’s Macronutrient Needs:

Macronutrient Needs

Figure out your body’s macronutrient needs to accomplish your goals. It is actually the protein that is an essential macronutrient you need to repair your broken muscles. You will need to protein in the range of 0.5 to 1.5+ grams of protein for every pound of your body weight.

Look for a Good Workout for Building your Muscle:

You need to keep in mind that you will not build your muscle unless you try the muscle building process. This will, of course, be done if you engage in resistance training. In weight training, it will break down the muscles in your body. That way, you will be able to build them up.

You may choose from different workouts that include a ten-week mass building program, six-week workout program in building lean mass, twelve-week program to getting huge, four-day maximum mass and MAUL workout.

Related Article: 5 Impactful Workouts to Build Your Lagging Body Parts

Route to Take:

It will be a good idea to go on a route of increasing your intensity. Concentrate further on adding some strength. If you will love it lifting heavy weights, do so.

If you like an even higher volume of exercise, you could just stick to the hypertrophy training. Go heavy and concentrate further on your hypertrophy.

Take the Time to Sleep, Rest and Then, Recover

If you want to achieve lean bulks, you will need to have a good quality sleep. Your sleep really matters. You will need to sleep every night from seven to nine hours.

Now, you have learned more about the 2018 Post Summer Lean Bulking Guide to ever consider in mind!

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6 Best Supplements to Increase your Stamina

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It does not matter if you are spending time hitting the swimming pools, or just working out to have a perfect and toned body; stamina is something that will take you to the next level of training. The use of right supplements in proper manner is what guarantees that things will work in a desired manner.

If you will stumble the internet or fitness magazines you will come across several pages emphasizing the significance of supplements related to abs however there will be hardly anything related to the stamina.

Stamina in athletes is a way of ensuring that they will perform their required performance in an enhanced manner. Whether it is about 50 to 60 miles of running, swimming for hundreds of laps, or just working out in the gym, this sheer training means that stamina of the athletes pay close attention to their diet as well as supplementation.

Endurance and stamina training demands a lot from the athletes body’s from mental, physical and energy standpoint in every manner. If you feel that the time to enhance the endurance activities was not enough then you should be taking facilitation of these supplements to refill the energy in a quick manner whenever you run of it during your day to day activities.

No doubt we all must be thankful to these supplements that enable the people to boost their performance, trimming down the prep time and so much more.Underlined is a list of 6 best supplements that are used to increase the stamina:

Muscle Tech Platinum 100% Creatine :

Creatine supplementation and exercise stamina is usually not linked in the same sentence. It is thought about in terms of speed, strength, and power; all this for good reason indeed. There have been several researches showing significance of effective use of creative in order to improve the size and strength of muscles. Though most of the studies argue that it has nothing to do with stamina but this is not true.

Looking at the increase in the ATP production as well as enhanced anaerobic performance, you will reach the conclusion that it offers several indirect benefits for the athletes, runners, cyclists, people working out in gym and so much more.

With these supplements, recovery time has been decreased, and increase in power output.Muscle Tech Platinum 100% creatine has been pretty much effective in this regards.

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BCAA Energy :

It has been designed to enhance the stamina and boost the energy levels to offer better performance to the users. It just does not matter if you need to the energy, performance or recovery before, during or post workout sessions.

It can be used anytime when one feels like accessing a soda, energy drink or coffee etc. It contains the highest quality of BCAA along with the natural energizers with zero carbohydrates and sugar. You can customize your experience based on the occasion for intense energy, post workout recovery, and enhanced performance.

It is offered in delicious flavor to ensure the drinking process as enjoyable as possible.

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Optimum Nutrition Essential Amino Energy :

It a beta alanine supplementation that has been proven top enhance the performance of the body. At the same time it delays the fatigue that body comes across during any intense activity. The supplement is known to provide the users with enough energy to work well during the intense training session.

It is an easy tobe mixed energy powder along with the amino acids. It provides almost 100mg of caffeine extracte 4d from the natural resources. It will work equally regardless of it you need it in the morning or crave for the energy in afternoon. It will not let you down in any manner.

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Optimum Nutrition Gold Standard 100% :

Proteins offer the best endurance that athletes usually need. It does not matter if you are eating low carbohydrates, gluten free, low fat or whatever; you need proteins. No doubt it is common that most of the times people focus on carbohydrates for essential energy however protein is essential for the recovery and enhanced energy.

Each serving of this product offers 24g of protein. It is offered in 20 different flavors. You can choose the one you like for you.

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ScivationXtend BCCA Powder :

Glutamine is among the most abundant amino acid that is found in human bodies. So why do you need to use this orally as well? When one is involved in intense workout, glutamine is drained and hence body needs to refill them. Failure of having refill can lead to breakdown of muscles. Moreover lower level of Glutamine also compromises the immune system of the body and enhanced risk for infection.

These supplements named ScivationXtend BCCA powder, is known to offer support to muscle growth and strengthen them further. These supplements are known to be free of sugar, calories, and carbohydrates. Taking these supplement make the body hydrated, during as well as after the workout sessions.

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Amino Lean Energy Formula :

This supplement has been well equipped with all the national values that are required to build the muscles and at the same time burn the fats in the body.This can be taken anytime on and non-training days for muscle recovery, weight loss, and enhanced energy.

The end result of taking this wonderful supplement is that it is easy to be mixed any time to burn the fats and feed the muscles. It has been equipped with attractive formula of enhancing and boosting the daily performance to take the user to a whole new level.

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In short, it is an agreed upon fact that supplements are required in order to enjoy enhanced level of energy and stamina. However, it needs to be well kept in mind that not all the supplements are meant for everyone. It is suggested to take suggestion of your physician before starting a supplement. Trainers can also recommend you high quality and proper supplement complementing your particular requirement. Appropriate use of these supplements will definitely provide you with desired results at its best.

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The Differences Between Antiestrogens, Anti-aromatases and Estrogen Antagonists

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You may be wondering and asking yourself questions about steroids. If you are into body building, definitely, some of these questions must have popped out and wondered whether or not to use the steroids. But come to think of it, the Anti-Estrogens, Anti-Aromatases, the Estrogen Antagonists…what are they? What does it mean if somebody is using one of them? How much of a benefit are they to the body? Or still, how do they help in body building? All are question that you must be trying to find answers to. Just hang on tight because I shall be taking you through a comprehensive tour on these steroids.

What the Anti-Estrogens, Anti-Aromatases and Estrogen Antagonists mean

Anti-Estrogens

Anti-Estrogens! Just as the name suggests, they are the drugs that once taken, they tend to reduce the estrogenic activities in the body.

The anti-estrogens can be classified into two classes, basically, there are the naturally occurring or the herbs and still, there are the synthesized estrogens and all work to achieve the same objective.

Anti-Aromatases

Anti-aromatases on the other hand refers to the drugs that are responsible for suppressing the aromatase from being produced and thus, this helps in reducing the estrogen from being produced.

Estrogen Antagonists

Estrogen Antagonist is the compound that has a tissue-selective action. Generally, what they do to the body is that they produce beneficial estrogenic actions in some certain specific tissues.

So basically, all these have one purpose, reducing or completely preventing the estrogenic from being produced in the body.

Understanding What Competitive Inhibitors are:

To understand better what these compounds are, we need to be familiar with this concept- competitive inhibitors. Basically, they are a group of enzymes belonging to the Aromatases inhibitors and their effectiveness in bodybuilding is that they are able to decrease the amount of the normal substrate increase.

They play quite a significant role in the body in that they can cause production of less estrogen and therefore, this means that you will be able to maintain higher levels of testosterone.

Consequently, you will hear body builders talking about things like the anti-aromatases supplements. Generally, these are meant to reduce or suppress the aromatases and thus prevent more estrogen from being produce. Which I think is the major side effect in men who are experiencing too much estrogen.

These inhibitors include cytadren, Arimidex, Priviron. Basically, they bind to the same binding site on the aromatases enzyme in which the testosterone does. What happens normally is that they allow less testosterone to bind to the aromatases. As a result, less testosterone is converted to estrogen.

Aromatases Inhibitors and their Significance

If there are more testosterone molecules in the body, or in the binding site, with some similar binding strength, the aromatases enzyme will most likely bind to the testosterone. More to that, it will most like be working to produce more estrogen. Therefore, this means that to achieve greater results in less production of the testosterone, more inhibitors will have to be present.

To be effective, then it would mean that;

  • The inhibitors would have to be present in higher concentration or,
  • They must have the ability to bind more tightly than the normal substrate.

Now, with that in mind, consider an inhibitor such as the cytadren or the priviron. It takes more of the inhibitor to out-to high testosterone levels. However, if you take another inhibitor like Arimidex, only a small dosage is sufficient because unlike the other inhibitors, it bonds quite strongly.

Estrogen Receptor Antagonism

This is another inhibitor that we have to consider in as much these inhibitors are considered. But what do we mean by receptor antagonist? It is a compound molecule that binds strongly to a hormone receptor and instead of making it responsive it makes unresponsive.

The receptors that follow this behavior include the Clomid, and the tamoxifen. Structurally, these drugs are very much similar and they are generally non-steroids.

They only differ by a very small percentage but they very much affect the drug metabolism.

In the context of estrogenic or the anti-estrogenic compounds, both the clomid and the tamoxifen are said to be metabolized to these compounds. However, you have to be aware of the fact that tamoxifen tends to be particularly prone to acting as an estrogen.

High or Low Estrogen Levels in the Body

You may be wondering, how you tell if you have high estrogen levels in your body. The following are some noticeable symptoms;

  • Increased abdominal fat.
  • Depression, emotional detachments.
  • Low libido.
  • Loss of muscle mass.

Low estrogen levels

  • Low blood pressure.
  • Excessive urination.
  • Joint cracking.
  • Adrenal glands weakening.

So, if you have been experiencing some of these signs in your body, it is a sure sign of high or low estrogen levels depending on what you are experiencing.

Causes of high estrogen levels

There are some causative factors of high estrogen in the body. Some of these include;

  • Too much fat.
  • Getting old.
  • Testosterone replacement therapy.
  • Xenoestrogens

These are the causative factors of the high estrogen in the body.

For Effective Estrogen Suppression

There is no specific intake of the dosage recommended. However, it all depends on the dose of Anabolic/Androgenic Steroids being used.

With some of the AAS like the primobolan or even the trenbolone, there is no need for the anti -estrogen or the anti-aromatases.

If you consider something else, say nandrolone, getting an aromatase inhibitor will be completely useless; however, a smaller amount estrogen receptor will do magic or you.

If you are having a situation where you are dealing with the testosterone, may be using in combination the aromatase and the estrogen receptor antagonist will give you superb results. If still you are experiencing lower doses of testosterone, using lesser antiestrogens can become really useful.

Final verdict

The usage and the intake of some of these drugs need to be taken with precision otherwise making a mistake may cause you a big cost. Again, you need to be aware of the fact that these drugs are only to be taken where there is need and necessity. You don’t just take them for the sake. More to that, you should know what drug works where and even how to use it. Make no mistake; you may use a drug only to find the opposite. Lastly, you need to know in what proportion you should take the drug.

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