What to Eat to Gain Muscle Mass Quickly

Are you wondering what to eat to gain muscle mass quickly? Good, because I have listed a guide below to get you off on the right foot. Follow this plan, along with some additional resources and a good workout regime and you will be well on your way to gaining muscle mass quickly.

First let me say that protein powder is essential in gaining weight. It is alway good to get most of your protein from whole foods, but 2 – 3 protein powder shakes is very acceptable in your new muscle gaining workout plan. Ok first thing in our what to eat to gain muscle mass quickly plan we are going to cover is what not to eat.

First thing to get rid of to help put your home in “safe mode” is the soda or pop, and juices. I know you think fruit juice is healthy, but it is loaded with sugar, most fruits are naturally high in sugar. Now throw out or donate all your high fat processed meat, then move on to frozen desserts and ice cream, I know it hurts sometimes, but just trust me.

Most process foods. T determine which ones, just look at the ingredients list, if you find 5 things that you can not pronounce, then throw it out. Next get rid of crackers and all white flour products like white bread and bagels. Finally breaking supplies, potato chips and all rotting leftovers in Tupperware containers.

Now when you want to know what to eat to gain muscle mass quickly, here it is. First stock up on water, either bottles or gallon jugs, which ever, you can recycle your water container, and just fill them up at the sink if you want to save money. Next, while you are buying your water bottles or jugs, get a few bags of frozen chicken breasts, you can buy the fresh ones too if you want.

Get a couple cans of cooking spray, the ones made from canola or olive oil are the best. Ok, now the big list:
cheese
dried fruit
eggs
extra lean ground sirloin
fruit – apples, grapes, bananas, kiwi, raspberries, blueberries, strawberries, mango, oranges, tangerines, and pineapple
green tea
grains
lean turkey and chicken sausage
legumes
poultry and fish
mixed nuts
sauces and condiments – pesto, salsa, curry sauce, tomato pasta sauce, balsamic vinegar, white cooking wine, red wine, raspberry vinegar and flavored flax oil
salmon
spices – salt, pepper, fresh garlic, basil, oregano, chili powder, and cinnamon
vegetables – spinach, broccoli, peppers, asparagus, tomatoes, mushrooms, onions, cucumbers, celery and carrots

Ok, now that we have our refrigerator and cabinets stocked we can start developing some good habits to replace our old bad habits. While putting these new habits into action you will have to make a commitment to yourself, because creating new habits in place of old ones is fairly difficult. Some things to keep you on track:

1. Post your meal plan on the fridge
2. Prepare your meals in advance
3. Buy a cooler and Tupperware containers
4. Buy your supplements in bulk

Mass Gaining Workouts

In order to gain lots of muscle mass, you need to lift opposing muscle groups on the same. My lifting days are scheduled as such: A – Biceps/Triceps; B – Chest/Back; C – Shoulders. That way, you target one set when the other set is working synergistically to remain relaxed and vice versa. This also allows overlap; back/biceps usually involve some similar muscles as does chest/triceps. By allowing all the muscles to work on different days, it further increases your gains.

Now, the actual workouts will consist of the following. We are going to call each muscle group A and B. For example, the biceps will be A and triceps will be B. You want to do one set of A with low weights and high reps, then one set of B with low weights and high reps. Next, you do another set of A, but with high weight and low rep followed by a set of B with high weight and low rep.

 You will repeat this twice, so that you do four sets total (two low weight, two high weight) per exercise.

Remember that the exercises have to be grouped alternately. This allows you to maximally work your muscles as they will be alternately relaxing and contracting. So the order is, again, as follows: Low Weight A, Low Weight B, High Weight A, High Weight B, Repeat. Between the two low weight and two high weight sets, wait about 30 seconds – 1 minute. Between individual exercises (low weight A then low weight B), wait less than 30 seconds, if any. This maximizes the gains you can get out of the muscles and builds muscle endurance.

Do at least 30 minutes of cardio five days a week. Anyone who says that “doing cardio makes your muscles shrink” is an idiot. Doing cardio may actually help you gain muscle mass, especially lower body.

Also, make sure you do lower body exercises.

I try to do squats and leg presses, especially on the days that lift. 3 days a week is a good number and if you do them on days that you lift upper body, you can get maximum gains from the testosterone release from the leg muscles (they are the biggest in the body).

For individual exercises, it really doesn’t matter which ones you do but there are a few guidelines you should follow. First, try to use free weights and barbells as much as possible. Machines that are fixed limit your range of motion, target exactly one muscle, and do nothing for stabilizer muscles. You can get bigger gains by using free weights. Second, try to do exercises that involve the core. This can include doing exercises on one of the exercise balls but is not limited to that. Third, maintain proper form at all times. This is so important that I’ll say it twice. Fourth, maintain proper form at all times. And last, never go below 90 degree angles when you do military or bench presses because you can severely injure yourself.

 

 

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The Top Six Weight Lifting Exercises to Pack on Muscle Mass

Article by David LaMartina

The Top Six Weight Lifting Exercises to Pack on Muscle Mass – Health – Fitness

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When you look at all you can do with the free weights, benches, racks, pulley systems, and machines in even an average gym, you will find an almost endless number of weight lifting exercises to perform. However, not all movements are created equal. While some of the fancy exercises with strange equipment and setups have their place, the heavy, basic exercises will always yield the best results when it comes to building muscle mass. Here are the top six movements that you can use to build maximum muscle mass:

1. SquatAs trainers, coaches, competitive lifters, and just about anyone with significant weight training experience has said for years, the squat is the king of all weight lifting exercises. Religiously performing heavy, deep squats will build massive quads and hamstrings, strengthen the glutes and lower back, and dramatically improve athletic performance. In addition, squats, especially when performed in a higher rep range, will promote an anabolic hormonal response that will lead to greater increases in muscle mass over your entire body. Simply put, if you are not squatting, you are severely limiting your strength and size potential.

2. DeadliftSecond only to the squat in muscle building importance, the deadlift is the exercise that can make or break a physique. It engages nearly every muscle in the body and allows most weight lifters to handle more weight than with any other movement. The hamstrings and quads are engaged during the initial pull from the floor, the lower back is recruited to keep the body in an upright position, and the lats, traps, and rhomboids are heavily stressed to keep the bar moving in the correct path. The deadlift will not only build an enormous upper and lower back, but it will give a physique that “thick” look that only the strongest lifters have.

3. Bench PressA favorite among both new and veteran weight lifters, the bench press is the standby movement for building upper body strength and muscle mass. Though most lifters treat the bench press as a “chest” exercise and perform it with other horizontal pressing movements, it heavily taxes several other muscle groups, as well. Overall, the exercise will build a massive chest, wide shoulders, and thick triceps. Though many trainers and coaches have been switching to dumbbell and machine substitutes in the last few years, any weight lifter still attempting to gain a large amount of muscle mass should be performing the basic, barbell bench press.

4. Barbell RowOne of the most standout body parts for a weight lifter to have is a big, thick upper back. After the deadlift, no movement produces this result better than the basic barbell row. When done properly, with a 45-degree tilt in the torso, an arched lower back, and retracted shoulder blades, this movement heavily stresses the lats, traps, rhomboids, rear delts, biceps, and forearms. Though personal trainers and bodybuilding gurus are often quick to rant about perfect, slow form, a little bit of cheating is recommended for this exercise. Progressive strength increases on the barbell row will allow a trainee to build a bigger back than he ever thought possible.

5. DipsKnown to be one of the most important weight lifting exercises for the upper body, the dip is often called “the upper body squat.” Like the bench press, this movement primarily works the chest, triceps, and shoulders. However, the dip is different from the bench in that it is a closed-chain movement. This means that the hands remain still while the rest of the body moves through space. Closed-chain exercises, which also include the squat and deadlift, often recruit more muscle fibers and lead to greater gains in muscle mass than their open-chain counterparts.

6. Pull-upsWhile the deadlift and barbell row are indispensable for building a big, thick back, pull-ups are the most important weight lifting exercise for widening the lats. Like dips, pull-ups are a closed-chain upper body movement and require a great deal of muscle recruitment to perform. Depending on the grip variation, they will also heavily tax your biceps and forearms. The bodybuilders and other strength athletes who have the biggest backs are often the ones who stick with this exercise, despite the difficulty brought on my muscular weight gain. Overall, a successful trainee will combine regular pull-ups with deadlifts and barbell rows to build the thickest, widest back possible.

In conclusion, the basic weight lifting exercises are almost always your best bet for building strength and packing on muscle mass. The best of these old standby movements are the squat, deadlift, bench press, barbell row, dip, and pull-up.

About the Author

David LaMartina is a competitive powerlifter who currently sits at a solid 250 pounds and has achieved a 590 squat, 315 bench, and 635 deadlift. If you found his muscle-building tips helpful, visit these sites:

http://intelligentmusclebuilding.com http://www.squidoo.com/no-nonsensemuscle-building

Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.

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Best Exercises for Triceps Mass

The triceps are one of the most underrated muscle groups.  After all, they contribute a lot more to your overall arm size than your biceps, and they are an important muscle group in all pressing exercises.  Is there a lifter out there who doesn’t want bigger arms and a bigger bench press?

With this is in mind it should seem obvious that building your triceps should be a priority if you want to get bigger and stronger.  The problem is that most people do not know how to train their triceps properly.  You will often see bodybuilders wasting away valuable energy on things like pushdowns and kickbacks. Now, there isn’t anything bad about these exercises, but the majority of your time would be much better spent on compound exercises which allow for heavy weights to be used.

In fact, you simply can’t properly stimulate all of the muscle fibers in the triceps without using some exercises which allow for heavy loads to be used.  In general it is best to hit 1 or 2 heavy compound exercises and then move on to an isolation exercise to squeeze the last little bit out of your muscles.

With this in mind let’s take a look at three fantastic exercises for your triceps:

Close grip BB Bench Press

If this isn’t the undisputed king of the triceps exercises, then it is pretty close.  The ability to use heavy weights due to contributions from your chest and front deltoids allows you to really overload the triceps and force them to get bigger.  While you want to work on continually getting stronger, you should never sacrifice form for weight.  With this exercise it important to keep the elbows near your body throughout the movement in order to keep as much stress as possible on the triceps.  Even with a narrow grip the stress can be taken off of the triceps muscle and onto the elbow joints if you do not keep the elbows tucked in tight.

This obviously not only diminishes your muscle growth, but can lead to elbow and wrist problems as well.

Parallel Bar Dips

This is the classic triceps builder.  Dips are probably responsible for building more triceps muscle than any other movement.  This is due to the combination of heavy weights and targeted stress that they provide to the triceps.  When you first begin lifting you may have difficulty performing more than a couple of these, but as you progress it is important to continue adding weight by using a dumbbell between your feet or a specialized dip belt.  The addition of weight will allow you to continue to progress in this movement once you are capable of easily handling your body weight.

As with most triceps exercises, the key to proper performance is to keep your elbows close to the body.  This means using a narrow grip on the dip bars.  It also means that you should use an upright posture without too much forward lean.  Leaning forward shifts more of the stress to the delts and pecs, which is not what we want for our goal.  Optimally, you should descend into the bottom of the exercise until your upper arms were parallel with the ground. However, this may cause shoulder pain in a good percentage of lifters, and in this case you should either shorten the range of motion or discard the exercise altogether.

Triceps Skullcrushers

This is probably the lifting movement with the scariest moniker.  After all, who wants their head crushed?  But the exercise is aptly named because it is performed lying down on your back on a bench with a barbell at arm’s length.  You will then bend at the elbows and lower the bar until it touches your forehead. Obviously if you do this in an uncontrolled manner it will hurt your skull!

The key to this exercise is to make sure the stress stays on the triceps.  To do this you want the elbows close to the body and pointed towards the ceiling. It is important that you only flex and straighten the elbows and that you do not move them forward or backward, or you will shift the stress off the triceps.

While this exercise is usually done by touching the bar to the forehead, you can vary the point at which you touch in order target specific sections of the triceps.  In general, shifting lower on the body, such as the chin, will hit the medial head harder, while shifting higher on the body will hit the long head harder.

As you can see perfect form is crucial to your success with triceps exercises, just as it is with all exercises.  You can perform exercises poorly and still get some of the benefit, but you will never see great results and you may just injure yourself in the process.  Because of this it is highly recommended that you learn how to do these exercises properly from an expert in the field.

65 pound triceps dumbbell extensions, performed by natural bodybuilder, Durrah

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Best Chest Workout for Mass

4 Effective Workout routines For your Upper

For many upper chest are the most toughest to develop. These people find it much easier to develop the center and lower pectoral muscles, however very much difficulty in building upper chest. At this point I will demonstrate several powerful upper pec workout routines. These aren’t anything new and invented by me. These are a few of the highly effective basic exercises to develop a massive upper pec.

1. Incline Weights Bench Press Exercise

Incline barbell bench press exercise builds mass and power in the upper pectorals. Bench press is probably the key compound exercise for that torso. This also generates mass and strength for your chest area, shoulder muscles and triceps.To perform upper barbell bench press, rest upon an incline bench. Grasp the bar by using a medium wide hold.

Pick up the bar and carry it at arms length over you. Bring down the bar in your upper pecs, stop for a moment and press to the

starting position.

2. Incline Dumbbell Press

Incline dumbbell presses are done in a similar manner as of incline barbell bench press exercise. However the distinction is that you’re utilizing dumbbells as the name implies, instead of barbells. Get two weight loads in each hands and lay back on an incline bench. Support the dumbbells at shoulder height palms facing onward. Lift them simultaneously directly over head, then lower them back to the starting posture. Some individuals, particularly smaller guys believe it is much more beneficial to do dumbbell press, as it gives a larger range of motion.

3. Incline Dumbbell Fly’s

Incline dumbbell fly’s is one of my favourite chest muscles workouts. It may help to build up mass within the upper pectorals.To complete incline dumbbell fly’s, lay on an incline bench grasping dumbbells at arm’s length over you with palms facing one another. Bring down the weight load out and down to either side in the wide arc as far as you are able to, feeling maximum stretch in the pectoral muscles. Throughout the movement, the hands must face one another.

4. Incline Bench Cable Crossovers

Incline bench cable crossovers build upper and inner pectoral muscle tissue. Lay in an incline bench in between two floor-level pulleys. Get the grips in each hand and carry the hands jointly at arm’s length on top of you with hands facing each other. Moderately bent your arms and lower your hands out to each side in a broad arc till the pectorals are fully extended. Take your arms back towards the starting up position, passing through exactly the same sweeping arc.

Difference Between Developing Muscle Mass and Muscle Endurance

Whenever most people are looking to perform muscle-building exercises they believe that the only worthy indicator of progress is the increase of muscle mass. While this is a widespread concept, it is quite an erroneous one; there is another important indicator of your progress referred to as muscle endurance.

Building Up Muscle Mass

This is the concept with which most people are familiar with: do the reps, pump the iron, watch your arms get bigger and your muscles gain definition. There is not much to explain here: you do your exercises, your muscles tear up and then rebuild themselves stronger and more massive. This process is done over and over again until the person reaches their desired appearance.

Most of the exercises which aim to increase muscle mass have you do short but intense movements, such as dumbbell curls for example.

While this is the best way to increase muscle mass, it does next to nothing when it comes to improving your muscular endurance.

Why Muscular Endurance is Important

If you try flexing your muscles as hard as possible without stopping, you will notice that after a few seconds pass there will be a burning sensation in your muscles that keeps growing stronger and stronger until you physically can’t keep it up anymore. This burning sensation is caused by the lactic acid which is pouring into your muscles; muscle endurance is basically how long your muscles can work before the pain from the lactic acid becomes too much to bear.

The problem with working your muscle endurance is that the results will be much less tangible than if you focused on muscle mass; your muscles will only grow very little and you won’t feel the difference until much later… every step of your progress will allow you to last a couple of seconds longer. As you can imagine, this serves as the main reason a lot of people neglect their muscle endurance, but the truth is that if you are gunning for more than appearance then you will need to work it out to bring the best out in you.

How to Train Muscle Endurance

While there is a ton of exercises designed to help people increase their muscular endurance, none of them can be described as the best method. Simply make sure that the exercises you will be performing will force you to flex your muscles for prolonged periods of time. Above all, keep your workout adapted to your own capabilities; an injury can throw you off course pretty easily.

As mentioned before, there are innumerably systems and products which are designed to help you increase your muscular endurance and naturally I cannot say that one thing works while the rest are scams, because that is simply not true. When it came to me and my desire to work on my muscle endurance I looked around and decided that a special dumbbell called the Shake Weight for Men was the right thing for me.

It works by basically shaking back and forth when you squeeze it creating the perfect conditions where cardio and muscular endurance are needed. Apart from that, I found that it was a good deal in my situation seeing as how it’s pretty compact and not overly expensive and allows you to regulate the intensity of your workout. If you are not the type of person who works out very often and would like to get yourself into shape, I believe that this product can offer some valuable assistance.

21 Day Fast Mass Building – Fast Way To Gain Muscle

Article by Leslie Waler

A lot of men always dreamed of having firm and muscular built. This is because it often signifies good health as well as gives additional points when wooing women. However, in these modern times where almost everyone is living a fast-paced life, spending hours working in the gym is often not that feasible. This is the reason why many of these individuals want to know the fast way to gain muscle.Gaining muscle bulk without making the gym as your favorite is not an easy task. However, there are some ways where you could maximize the little time that you could spend working out to gain the maximum results. This could be summarized in four words: Diet, Double, Diary and Technique.1. Having the right and balanced diet is a must and one of the fast ways to gain muscle. The most common misconception is to have a protein rich diet since our body needs protein to build muscles. However, without carbohydrates which would provide the calories that our body also needs, your efforts will be useless. This is because our body needs the energy that is derived from calories to effectively convert the protein in muscle building activities.2. You should also double the amount that you are eating. With the correct diet, this will not result in building fats but instead, this will be very effective in conjunction with the work outs that you are doing.3. You would also need to keep a workout diary. In this way, you will be able to effectively keep track of your progress. It is very easy to forget the number of reps that you are currently doing or for how long have you been doing those numbers of reps. With the help of a workout diary, you will be able to keep on top of things and ensure that you are pushing your body towards your goal.4. Finally, you must be able to know the proper weight technique that you are using. Unknowingly doing your workouts improperly will prevent you to maximize the benefits that you could get from such exercises. It could even lead to muscle injuries which would further derail your way towards a muscularly and well-built physique.Access 21-Day Fast Mass Building!

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