Muscle Building Tips

Tip #1: Try to Lift Weights at Least 3 to 4 Times Per Week

Lifting weights is about giving your muscles resistance (stress), which will result in your muscles to grow to avoid that stress from happening again. I recommend my clients to lift weights every other day (Mon-Wed-Fri). And like I mentioned in an earlier post, you should let your muscles rest on the off days, because your muscles need healing time to grow.

Tip #2: Drink Plenty of Water

Everyone knows that you need to drink water every day to maintain healthy, since our body is 65-70% water. The problem is that most individuals don’t drink enough water. What most people don’t know is that water helps the body burn fat and maintains a lean body. If you are dehydrated, the body focuses more on getting water than doing other functions, such as burning fat or building muscles.

TIP: If you drink cold water the body burns more calories. An Example is that if you drink an ounce of ice cold water, the body burns about a calorie as it tries to warm the water up to your body temperature. So, if you drink 100 ounces (12.5 cups) of water a day, you will burn approximately 100 calories. Not bad!

Keep hydrated and it will help all your bodily functions working properly.

Tip #3: Rest…Rest…Rest!

You’ll hear me say this throughout the site. Your muscles need time to rest, so they can heal and grow. If you keep lifting every day, then you increase your risk of injury. Again, a good recommendation is from Tip #1…lift 3-4 times a week (every other day).

Quick Tips: If you want a good postwork-out drink, try adding a scoop of whey to chocolate milk.

Tip #4: Working Hard

The obvious and probably the most important anyone can give: just work hard. You can expect results if you just lift half way. Go hard and you WILL see results. Trust me. Hard work always pays off!

Tip #5: Workout With a Partner

So, I’m constantly testing different programs that I can get my hands on just to see how they stack up. Which is fun for me, since this is what I like to do.

I don’t know if you have heard of Vince DelMonte, if not check out my first post at the bottom, but he has, in my opinion, the best muscle building program on the market today. And there are a lot out there…I’m sure I don’t have to tell you that. If you wanted some muscle building tips, he is the one to ask.

It’s called:

In this program, Vince will tell you the truths about building muscles and why supplements aren’t the right road to go down.

If I mention everything you get in this program this post would pages long, so I decide to highlight some of the things you get.  I don’t know about you, but I hate reading really long post that just drag on.

If you want to go right to the No Nonsense Muscle Building, then CLICK HERE.

Here are just a few things you will learn inside this program:

- Vince will tell what are myths and what are facts to muscle building. I know there are a lot out there.  Everybody seems to say something different. Vince will straighten everything out.

- And of course, he shows you effective workouts.

That’s just a little taste of what you get.

Plus, you get 12 FREE bonuses with the program and these aren’t all just cheap and worthless ebooks either. I was surprised by what they are. To name a few: Private Member Zone (which is awesome), muscle building DVD, Instant 24/7 Fitness coach, and beginner-intermediate 29 week step-by-step workout programs. And that’s only 4 out of 12.

The only CON I could find, and it’s actually not a CON, but there is a lot of information. If you think about, that’s probably a good thing. You get your money’s worth. No Nonsense Muscle Building is 201 of pure content. So, if you get overwhelmed by a lot of information at one time, just take your time. It’s not a race and if you go through the program you will see results. I have clients who used it, so I know it works.

Building your muscle mass can also help you in everyday life. Developing a stronger core will help your speed, balance, and your cardiovascular endurance. Weight training is exercise and what do people say about exercise: it’s good for you. Plain and simple.

Lastly, muscles make you look good and feel good. Women adore big muscles. Here is a case study. Before I muscles, females never looked at me. Like if I never existed. As soon I began to bulk up, I started getting some head turns. Now, I’m not telling you this to brag, just that muscles are sexy and it will make you feel better in the inside and out.

Your body needs to recover after a workout, so that’s why I recommend my clients to weight train every other day. Also this is why sleep is extremely important if you are trying to build muscle mass. Your body recovers faster when you are sleeping. That’s why I tell people to try get at least seven hours of sleep.

Another tip is to eat healthy. Your body strengthens when you feed it health foods, like vegetables, fruits, and protein.

Over-training affects bodybuilder and athletes the most, but could affect you too.

So, what are the signs of over training?

1. Weak appetite
2. High blood pressure
3. Weight loss
4. Irritability
5. Higher resting heart rate

If you are muscle building and you are experiencing one or more of these symptoms, then you maybe over-training.

Over-training Effects Hormone Levels.

There have been several studies suggesting that over-training causes negatively effects of hormone levels. This is not a good, especially if you are trying to build muscle, because hormones are an important aspect in muscle building.

Over-training Also Effects Your Immune System

This is probably the biggest affect to training too much: weakening of your immune system.
The immune system is your defense against viruses. This could lead to you getting sick more often and take you longer to get better.

Do as many as you can with each exercise.

1. PUSH UPS

Muscles worked: chest

- There’s not much to say about push-ups. Just make sure your chest lightly touches the floor and you extend your arms completely as you raise.

2. PULL UPS

Muscles worked: Lats

- When you do pull ups, make sure you have your elbows out. If you use your biceps, then you are doing them wrong.

- Make sure your chin hits the top of the bar.

- As you lower, be sure to completely extend your arms.

3. 1 LEG SQUATS

Muscles worked: legs

(These can be difficult, especially if you are starting out. Be very careful when doing this exercise.)

- Stand with one leg on a sturdy box. Have your other lef off.

- Squat down with one leg and be sure to go down as far as possible. (Stick your arms out for balance.)

4. CHIN UPS

Muscles worked: biceps

- These you want to have your hand closer together to work your biceps.

- Make sure your chin hits top of the bar adn lower with full extension.

5. DIPS

Muscles worked: shoulders & triceps

(NOTE: Every trainer is different. This is my training advice that has produce great results.)

1. Give Your Muscles Time To Repair.

I train my clients to weight train every other day and do cardio on the off days. This will ensure your body has time to recover enough from your last session.

Try to get eight hours of sleep each night. (I know… it can be hard sometimes.)

2. Put More Protein In Your Diet.

Protein is an important element to building muscles. It’s perfered if you eat protein right after a weight training session, but it’s not required.

Great sources of protein are:

- Skinless Chicken

- Wild Salmon

- Almonds

- Beef Jerky

3. Drink Plenty of Water.

This is true if you are trying to build muscles or not. We need about eight to twelve cups of water each day.

Water improves your muscle tone too.

4. Use Correct Techniques.

When weight lifting, maker sure you are using the right techniques. This is very important. If you don’t, you increase your chances of injury.

5. Consistency.
This is probably the most important. Building muscles won’t happen over night. But if you stay consisent, you WILL see results… trust me. Sometimes you don’t feel like lifting, that also happens to me, but just try to soldier through it. So, DON’T GIVE UP!