Mass Workout Tips

It is a desire of every body builder to gain mass in the right parts and rid off the nonessential fats to achieve the best. There are many mass workout programs that are advocated in many bodybuilding forums. There are also better gyms that will give you mass workout programs if you are inclined to that particular objective.

The following are good mass work out tips for a beginner:

Start with free weights and train hard with them

Most of the beginners are tempted to concentrate too much on the machines, bands and bosu balls at the beginning. The best fitness strategy for mass workout that is advocated is that of starting with simple tools like barbells and dumbbells. It is necessary to use that to stimulate the muscle growth

Start with simple and basic weight exercises

A beginner is discouraged from doing single joint isolation movements.

The exercises are very poor in muscle stimulation.

The basic exercises such as bench press, pull ups, barbell curls, rows, squats, dead lifts, bench press, and such equivalents are very good for a start.

Program rest intervals

You will need to program some time for rest after every set. A rest of between 1 and 5 minutes is highly recommended. The length of the time will be highly dependent on what you want to achieve- either strength or muscle growth.

Stick to Gym discipline

Your mass work out will be a success if you will stick to the program that took you to the gym and are greatly focused on that.

You will have to ensure that you keep yourself away from socialization while there. It is also recommended that you only you keep your mass workout training for under an hour.

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Best Chest Exercises For Mass

Article by Jared DiCarmine

The best chest exercises for mass are going to be those that involve a lot of weight and are also a multi joint compound movement. However, if you really want to bring up your chest muscles, you need to take an individual approach to your training based on your characteristics, body mechanics, and weaknesses. For example, I have a decent over chest, but my upper and upper inner chest is lagging behind the rest of the muscle. So if I really wanted to bring up my pecs, I would need to focus on certain exercises that target the specific muscle fibers of these areas. The same goes for you. For example some people might have really strong and big triceps but no matter how much they bench, they just can’t get their chest to grow. This is because their triceps take over the dominance of any pressing movement so a bench press would not be the best chest exercise for mass in your case. So what I’m going to do is talk about some exercises that both a non responder can do and someone who has no problem hitting their chest muscles. Both parties are in the same boat and that they just want to bring up their pecs so the exercises and little tricks below will help anyone out no matter what their situation is. Now if you have problem with getting your chest to grow, there are some tweaks and different chest workout that you can employ to really isolate them and force them to move the majority of weight during an exercise. For example, a perfect way to bring the chest more into play is to pre exhaust it before you do any type of chest exercises for mass. A perfect example and set up would be you doing 3-4 sets of machine fly’s or peck deck for 12-15 reps with a 2 second squeeze at the peak contraction. This will isolate your chest and pre exhaust it so when you go and do your regular chest workout, the pecs will be doing the majority of the work as opposed to your triceps which are much stronger. Another neat little trick you can employ for any type of barbell pressing movement and machine movement is when you press the weight up, make believe you want to pull your hands in. Of course this is not going to happen because you grip will be glued to the bar, but make believe you’re pulling your hands in during the movement. People have found that if they do this, they recruit their chest a lot more than solely focusing on pushing the weights back up. Now if you wanted to recruit your triceps more, then you would focus on pulling the bar apart. But since we’re not focusing on those muscles, don’t worry about it. Some great exercises that you can do for chest mass will be anything that really takes your triceps out of the movement and puts the focus squarely on your pecs. One exercise is the decline barbell chest press. Now the difference with this exercise is you’re going to take a wide grip on the bar and lower it down by your neck. This is going to cause an extreme stretch and therefore more range of motion which equals bigger growth for you. Be sure not to go to heavy with this exercise and really squeeze at the top. Again focus on bring your hands in during the movement to recruit your chest even more. The next exercise you can do is steep incline smith machine presses. Again you’re going to take a wider than normal grip and lower to right above your clavicle area. Pause at the bottom for a little less than one second and explode the weight up squeezing your chest at the top. Again try and bring your hands in during the entire movement to really target the pecs. Another great exercise that you can do that totally takes your triceps and shoulders out of the movement and puts the resistance solely on your chest is slide board chest fly’s. This exercise at first is a little weird, but boy does it really hit your chest hard especially at the end of a workout when your pecs are fatigued. What you’re going to do is grab the slide board from your gym. Put the sliders that are usually for people’s shoes on your hands. Now there are two ways to do this movement based on your fitness level. The easiest way is to perform the movement on your knees and the harder version is in the pushup position. It’s the exact same movement; the only difference is if you’re on your knees or toes. Now get in the pushup position and keep your arms slightly bent, spread your hands all the way out as you lower your chest down towards the floor. From this position, press back up and bring your arms back in like a chest fly. It might feel awkward at first but I promise you this is one of the best all around chest exercises you can do. Make these exercises a regular part in your chest training routine. The above prescriptions are perfect for you if you really want to add slabs of mass to your pecs. Remember a good rule of thumb to start off is pre exhaust the muscle with some sort of fly movement, then move on to decline barbell presses and then incline presses. Also, if your upper chest is lacking, then put those first before the decline movement. Then finish off your chest with those slide board chest fly’s and you’ll be golden.

Find More Best Chest Exercise Articles

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How female body builders can build more muscle mass naturally.

Article by Fritz Blanc

If you are a female body builder aspiring to develop your body and eventually enter your first female body building contest, you are certainly aware that you’ll need to do your homework in order to reach the desire amount of muscle mass and definition required. Building muscle is like building a house, you need to have a plan and work on that plan and finally one day you see the finished product of all your hard work. A female body builder can train much the same way as a male body builder. The only thing is that a man is generally stronger therefore can handle more weight than a woman body builder.

The female body builder needs to develop a good training routine. It would be a good idea to get a trainer for the first few training sessions so that she learns the correct way to do the exercises and the correct way to use the gym equipment.

How do the hormones work to build the muscle of the female body builder?Men and women produce exactly the same hormones, only in different amounts. It may come as a surprise to know that women’s ovaries primarily produce testosterone, from which estrogen is then made. This ovarian production accounts for one-quarter of the total circulating testosterone in a woman’s body. Testosterone is one of a family of hormones called androgens

To raise her muscle building hormone level, a woman body builder must always train with 100 % effort and intensity. If the female body builder wants to see real muscle gains, she must be willing to push herself to the limit in the gym everytime.

Diet to boost testosterone level in female body building:Oysters is loaded with zinc mineral and should be a food in your top food group. Zinc does many important things in the body, but one of them is to help create more muscle and thereby boost testosterone levels for the muscular development of the woman body builder. Chicken will also give the woman body builder a goodly amount of protein.

The egg yolks contain cholesterol and testosterone is produced from cholesterol, therefore consuming egg yolks would be a good way to get the important building blocks for testosterone for the female body builder.

Now, don’t be too concerned about clogging up your arteries, most people don’t realize that actually 85% to 95% of your cholesterol is made by your liver, and not from the foods you eat. Eggs yolks also contained other essential nutrients and vitamins.

A compound in garlic called allicin is one of the the best natural ways to raise the levels of muscle building hormone in a woman body builder. Allicin breaks down easily, so do get real garlic, not the supplements which often don’t have any active allicin left to raise any testosterone level. Broccoli and Cabbage can also be a great natural testosterone boosters because they contain Indole-3-carbinol.

I don’t have to remind any woman body builder to limit her consumption of alcohol and cigarette. Alcohol has been shown to have quite a dramatic effect on testosterone levels. Also make sure to get adequate sleep every night. A lack of sleep contributes to cortisol production, and this will lower your testosterone levels.

Among the best natural ways to raise testosterone levels is exercise which should be of short duration and high intensity in order to boost human growth hormone production and keeps testosterone levels peaked for the female building her body. Obviously not everyone can exercise this vigorously, so make sure you talk to your doctor before you do.

The woman body builder will focus on high intensity exercises which require large muscles of the body such as leg squats and bench presses. In conclusion, if you follow the tips above which will raise your natural testosterone level. You will therefore be well on your way to build the mass and the definition required to win the next female body building contest.

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Gain Muscle Mass Fast

If you’re serious and you’re ready to gain muscle mass fast and naturally, then you need to develop a real idea of how the muscle building process works.  There are many guys who desperately want to bulk up, not many of them have invested the time to really develop a plan for what they are trying to do.  For every person I see who has things organized in the gym and with their muscle building diet plan, I see a few thousand who seem to aimlessly wander their way through their workouts.  The bottom line is that if you really want to build some new muscle mass easily, then you need to have an organized program to lean on.

Next, I’m going to uncover the things that are critical when it comes to packing on muscle mass and teach you how to create a simple plan for building muscle mass naturally. If you really want to gain muscle mass naturally, then all you need to do is commit creating your own customized muscle building program based around the tips below.

The very first step in creating a muscle building program is to sit down and think through your dedication to the process as a whole.  While every guy I run across will say that they seriously want to gain muscle mass, very few of them are actually willing to put in the hard work to make it happen.

Before you start to think about hitting the gym, you need to know exactly how many workout sessions each week you can make it a habit to get into the gym, how much time you can set aside to be there for each visit, and whether or not you can get really focused about a muscle gain diet outline of some sort.  While these things seem like their pretty simple and straightforward, they are the exact same things that most people don’t even consider before they get started with their muscle gaining plans.

After you have a very good idea of your commitment level to the whole muscle building process, all you’ve got to do is create a program structure and nutrition blueprint that falls in line with the time that you can set aside each week.  For a lot of guys this means that they can hit the gym 4 –5 days every week without an issue, while other guys just can’t make it to the gym more than 1 or 3 times a week. Please don’t spend too much time thinking about the actual number of training sessions that you can get in, focus on how much muscle building work you are getting done every time you walk into the gym and you’ll get less discouraged as you move through your work out routine. At a minimum, I’d recommend setting aside at least 2 –3 training sessions each week.

After you’ve got your training strategy all lined out, you need to start thinking about your bodybuilding nutrition strategy. This is one of the most important things to think about if you really want to gain muscle mass. One of the things that I teach people who are trying to build muscle is that you’ve got to be able to focus on some type of nutrition structure for at least 5 out of every 7 days each week. Anything less than 5 out of 7 days, and you risk not being able to flood your body with enough nutrients to build muscle mass.

In order to gain muscle as fast as possible, I recommend that you sit down and think things through before you go out and grind thorough any type of workout. Not only will you have a better understanding of how the body building process fits together, and you’ll be in a much better position to maintain your new muscle tissue well into the future.

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Why Creatine Supplements Are Best To Gain Muscle Mass

Creatine which is generally a very naturally available element is one of the best supplements available. This very popular and preferred supplement helps in gaining of muscle mass. This nitrogenous organic acid directly reaches the muscles and helps in release of tremendous amount of stored energy. This elevated energy and performance level helps a lot in carrying out hard physical exercises which ultimately is responsible for muscle mass creation.

 

There are numerous supplements present in the market which promises its users of greater benefits. But as per the conclusion of reviewers and many research institutes, creatine based supplements are the best for muscle mass gaining. Over the years many tests have been conducted which clearly shows that there is far better mass development after the use of creatine then any other supplement available in the market.

Also regular use of this supplement enhances the strength of the body and also increases the ability to perform at a much higher and tougher level.

 

Benefits of Creatine

 

There are many clearly evident benefits of creatine. Once you start using the product you yourself can feel the difference in a very short period of time. The most important benefits includes:-

• Regular use of creatine helps in healthy growth of muscle based fibre. 

• Regular energy supply which helps in boosting the performance of the person.

This means increase in efficiency which the person can use in lifting heavier weights and also finds it easier to do lots of other tough exercises.

 

Apart from these benefits there are also many other which has made this product such a popular and preferred choice among majority of body builders and sportsmen for gaining muscle mass. The prime working mechanism of creatine although is very simple and effective. It just retains the water of the body to increase and enhance the volume and mass of the muscles.  These muscles due to the effect of liquid creatine get the signal to accumulate and hold on to water which helps it evidently bulkier and heavier. This way anyone using these supplements can easily enhance their muscle that too without any side effects.

 

Anyone who uses creatine can easily add approximately 5-10 pounds every month by just retaining the water. If the concerned person wants to intensify the results he can do that by increasing his workout routine. The best thing about this supplement is that there are no side effects of this product. Once you stop taking creatine based supplements you can see that visible increased muscle volume starts decreasing. But this decrease will continue till a particular limit after that the muscle gain made through workouts in gyms will only be present and visible.

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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.

Best exercises for building muscle mass fast

Article by Rustu

In this article I will discuss the exercises, which will allow you to quickly gain muscle mass. In addition, these exercises allow you to gain weight fast!The best exercises for a set of muscles are heavy compound basic exercises. The advantage of such exercises is that they involve in the work of several muscle groups, so your training becomes more intense, and therefore effective. It should say at once that in the exercises, which I quote below, you should only use heavy weights. If you want to gain muscle mass, you should work as hard as possible. Concentrate your attention on training. And now, the actual list of exercises that I advise you to perform fast and efficient recruitment of muscle mass. Chest: flat bench press bar, incline barbell press, decline barbell press, dipsBack: Deadlift, pull-ups (different grips), bent over rowsLegs: squatsShoulders: military pressTriceps: dips, close grip bench pressBiceps: chins, standing barbell curlPress: leg raisesAll these exercises are the absolute best on your way to beautiful and strong body. I also would like to give you some rules for the application of these exercises in your training program. My proposed exercises are very heavy and require from you so much power, so do not be surprised if after 30 minutes of exercise you awake unable to continue the occupation. I recommend you train each muscle group once a week, otherwise you will quickly overtraining. Try to constantly increase the weight in each exercise and work to failure. Each repetition should be your last. Work hard and intense and you are sure to grow.

Besides, you may try to read my articles about drill stand and read some interesting information about portable drill stand.

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