When working out without any supplements or pills, you can achieve all of the same benefits without the added cost and risk of any supplements. Many muscle workouts involve little to no equipment and can be done without any prior experience. Three of the most basic examples are pushups, situps, and squats. None of there three exercises requires any specific equipment or attire, and can be performed almost anywhere. Other exercises that use bars or weights, such as pull-ups or lifts are also effective, but require access to gym equipment. Finally, many supplements contain nutrients that can be found in normal foods, such as protein, vitamins, and minerals.

Tags: Exercises, Gym Equipment, Muscle Building, Muscle Workouts, Natural Muscle, Natural muscle building, Nutrients, Pills, Protein, Pull Ups, Pushups Situps, Risk, Specific Equipment, Squats, Supplements, Ups, Vitamins And Minerals, Weights

So you think you know everything about building muscle? If you have read everything, tried everything and heard everything about muscle building but still resemble the silouette of a Calvin Klien model instead of a buff fitness model than I promise these three ‘little-known’ muscle building tips will accelerate your muscle gains immediately!

1. Body Weight Training

This was once a popular muscle building technique but is very commonly ignored. Why? Perhaps because most body weight training is simply hard and can put a dent in your precious ego! As far as I am concerned, if you can not work with your own body weight than you have no freaken business using external loading such as barbells and dumbbells.

It’s incredible how many attempt to use heavy weights with a microscopic range of motion but can’t do a set of push ups, a squat to the floor or even one chin up. Don’t get me wrong, there is definitely a place for external loading with heavy weights but not until you have the ability to master the following bench marks:

Males should aim for 1 set of 80 push ups, 1 set of 20 chin ups, 1 set of 20 1-leg squats, 1 set of 40 dips and 1 set of 20 pull ups.

Females should aim for 1 set of 40 push ups, 1 set of 5-10 chin ups, 1 set of 10 1-leg squats, 1 set of 10-15 dips and 1 set of 3-5 pull ups.

These standards will ensure a solid foundation of general fitness and muscular endurance and lead to building muscle mass more easily in the following stages of your weight training program.

2. Flip Your Program Upside Down Every 3 Weeks

This is an extremely powerful tip to building muscle mass, not to mention one of the easiest tricks to ensure your body side-steps plateaus forever. Consider that you have been training your chest shoulders and triceps every Monday. In you next phase, three weeks later, you should do the complete opposite. You will train your triceps, shoulders than chest on Friday. This will prevent plateaus because each muscle group will have an opportunity to train completely fresh.

Let’s say you are training your back, biceps, forearms and abs on Friday. Than you will train your abs, forearms, biceps, and back on Monday (in the opposite sequence). You will literally switch everything upside down. Again, this will ensure that these muscles receive an opportunity to train first in the week when your body is the most fresh.

You will curse my name when you blow the heck out of the smaller muscles first and than train the larger muscle groups last. Yes, I know this months issue of Bodybuilders Digest said to never train the smaller muscle groups before your larger muscle groups. I have heard it before so stop analyzing, trust me and give it a try. You be the judge and don’t be surprised if you see new levels of muscle mass and strength after this one technique.

3. Spend More Time At The Grocery Store

If you are serious about building muscle, accept the fact that you will need to spend more time than you do right now in the grocery store. Have you ever opened the fridge for something to eat and all you found was Aunt Wilma’s Thanksgiving turkey leftovers with mold on it? Ever gone into the cub boards and discover only a few leftover bags of potato chips from last weeks Super Bowl party?

To ensure a optimal environment for building muscle and fat loss you must ensure your cub boards and fridge are constantly stocked. This will mean more frequent trips to the grocery store. Chuck the crap that is in your kitchen right now and replace it with good stuff and keep on replacing it. Don’t ever let that supply of good food run low.

Tags: Barbells, Bench Marks, Building Muscle Mass, Calvin Klien, Chin Ups, Dumbbells, Fitness Model, General Fitness, Heavy Weights, Leg Squats, Muscle Building, Muscle Gains, Muscular Endurance, Pull Ups, Push Ups, Range Of Motion, Side Steps, Silouette, Solid Foundation, Weight Training Program

How To Avoid Over Training – The Secret To Maximize Your Muscle Building Program.
So you need to get the point by now… Over-training effects the complete body, and can seriously impact the results of your muscle building program.

Is it Worse to Over-Train With Cardio or Weight Training?

Any form of over-training is a bad thing, however, I have experienced both types of over-training and can truthfully say that over-training in the weight room is much worse, and lots more prevalent than over-training through heart training.

Here are just some of the explanations why :

* In order to grow, muscles must totally bounce back from their last workout, each workout. If you are over-training and work the muscles before they have absolutely recovered, you may break down the muscle tissue before it has rebuilt-making it impossible to build muscle!

* It can lead beginners down the inaccurate trail, maybe wasting cash on needless additions, or worse, steroids.

I personally believe that only competitive athletes such as swimmers, runners and bikers run a significant chance of reaching a state of cardiovascular over-training, since there are frequently coaching for 2 or more hours daily.

The bottom line is that it is much easier for the typical person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious.

How do I Establish if I’m Over-training?

If you are losing interest in workouts, are having trouble sleeping, and feel feeble and irritable, you may be in a state of over-training and should take a week or more off.

If you are experiencing 2 or more of the symptoms revealed earlier in the article, this should raise a red flag.

Another variable you may use to determine if you are over-training is by tracking the performance of your workouts.

Has your physical performance improved compared to your last workout?

For example, we could say last workout you were able to perform eight pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week. This suggests that you’ve not “out done” your previous workout, have not absolutely recovered, and so are likely over-training. You nave to re-asses your program and make alterations so that you see progress each workout.

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Tags: Bikers, Cardio, Cardio Training, Cardiovascular Training, Complete Body, Explanations, Muscle Building, Muscle Growth, Muscle Tissue, Muscles, Physical Performance, Pull Ups, Red Flag, Steroids, Swimmers, Trouble Sleeping, Typical Person, Ups, Weight Training, Workout, Workouts