How To Achieve Muscle Building Excellence

By Curtis Mcelroy

The drive to achieve muscle building excellence has risen over the past several years. If you are wanting to achieve muscle building excellence you will have to commit your self to engaging in a weight lifting program. In addition, it is imperative that you increase your knowledge of nutrition and focus on eating properly with plenty of protein for muscle growth.
Weight lifting for muscle building will not only help you achieve a better physique, but also help you if your goal is to lose weight or to just achieve better fitness and health.
When starting out it is important that you follow a proper bodybuilding training system to help prevent injury. Following a proper system will lower your risk of injury to the tendons and ligaments and help you prevent set backs from over training.
There are many different approaches to designing the ultimate workout for muscle building; however, when first starting out it is best to keep things simple until you have built a foundation.
Initially, you should try to work each body part 1-2 times per week and allow plenty of rest between the days you work the same body part. This will allow you to achieve optimal growth and strength without over training.
A good schedule would be to work your chest, shoulders, and triceps on Monday and Thursday. On Tuesday and Friday work your back, biceps, and legs. Wednesday can be reserved for cardio or working your weak areas. Your should avoid working out on Saturday and Sunday, so that your muscles have plenty of time for recovery.
As you develop more experience and success with your muscle building you may find altering your workout routine will allow you to achieve better growth and strength. We are all unique in how we respond to weight training and over time you will discover the best combination of exercises for your body.
Most of the best bodybuilding training programs now incorporate a series of exercises to be performed two or three times in seven days. It is also crucial to stretch your muscles before and after working out. This will help in preventing muscle, tendon, and ligament injury.
Drink plenty of fluids before and after your workouts to help your body eliminate lactic acid and other byproducts created from engaging in exercise for muscular growth.
If you want to achieve muscle building excellence then keep your muscle building routine simple, follow a proper diet, consume adequate protein, allow for plenty of rest, and focus on proper technique. As you progress you will begin to learn how your body responds to different exercises and this will allow you to tweak your routine to achieve optimal growth and muscle building excellence.

Curtis E. McElroy is an internal medicine physician with an interest in health and wellness, anti-aging, fitness, and muscle building. Go directly to http://MuscleBuildingExcellence.com for muscle building tips, reports, newsletter and product recommendations to help you achieve muscle building excellence.



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Compound Exercises Are Vital For Muscle Growth

By Jim Whiteside

Compound exercises are an essential component of a complete and effective fitness strength training program. These are the exercises that work the body at insane levels of intensity and are responsible for huge gains in muscle mass and strength. In fact, science has proven that these exercises are responsible for the largest increase in strength and muscle growth. This article discusses the benefits of incorporating compound exercises in your routine along with some of the considerations in their use.

To get an idea of why compound exercises are so effective, it helps to firstly define the exercise. A compound exercise is an exercise that requires multiple different muscle groups from different parts of the body to work at the same time. Isolation exercises on the other hand, only use a single muscle during a weight lifting exercise. They are also known as multi-joint exercises.

There are a number of different types of effective multi-joint exercises that can be used. Two of the best, and most common, exercises are the squat and the bench press. Other great exercises include the pull up (weighted) and the clean and press. Compound exercises can be used within any strength training program however they are better performed at the start of a workout session. This is due to the massive energy needs of the exercises and the build-up of lactic acids. All serious bodybuilders and dedicated athletes use this technique to ensure they get the most out of each workout. These results have been scientifically proven and will ensure your workouts are conducted in the most efficient manner.

A great side effect of multi-joint exercises is they burn huge amounts of calories. This will see you shredding fat in no time. While you can't convert fat into muscles, the combined mass building and fat burning properties of compound exercises will make it feel like your fat is turning into muscle.

If time is short, or you want to mix up your program, compound exercises can provide an excellent complete workout on their own. A number of the Olympic power-lifting programs are designed using only one compound exercise per workout. In this type of program, you use only one compound exercise and perform 5 slow, heavy, reps per set. Rest between each set is also increased to ensure maximum recovery before completing the next set.

Coordination between the muscles is synchronized leading to greater overall muscle strength. This is a necessity in that when a multi-joint exercise is used with multiple muscles and areas of the body involved, a greater level of synergy is created between the muscles. Being able to get the muscles to synchronize with one another is an effective way to improve overall muscle strength and ensure maximum strength and size gains are achieved.

Getting stronger muscles is not the only thing that will result from these exercises in a fitness strength training regimen. You will also get a healthy cardiovascular workout as well. This is thanks to the greater level of physical intensity that is needed when carrying out these exercises. Your heart rate will be elevated during and after the workout while your body recovers and re-builds itself after such an intensive workout.

In summary, it is vital to include compound exercises as part of your strength training program. These exercises work multiple muscles at once providing the high levels of intensity necessary for shredding fat and gaining muscle. Unfortunately so many people don't include these exercises because they are tough on the mind and body! However, there is no reason not to include compound exercises in your strength training program today.

Jim is a former Elite Special Forces soldier with over 20 years of experience. After years of research and training his fellow warriors and athletes in how to achieve elite levels of fitness, he has decided to release these training secrets to the public. You can visit Jim's Fitness Strength Training program today to download your copy of his amazing program.

photo taken here.

3 Useful Techniques For Developing Muscle, Strength and Power

3 Useful Techniques For Developing Muscle, Strength and Power By Royce Gardiner

1. On any exercise you are performing, be sure to contract for a 3-4 second count and explode for no more then 1 second. To get a real balance of strength and size do anywhere from 3-5 sets and increase your weight and lower your rep cont with each set.

For example, start your set#1 with 12 reps @ 50% intensity, set#2 10 reps @ 70% intensity, set#3 8reps @ 80% set#4 6 reps @ 85%, etc. You can play around with this to see what gives you the best results.

2. Eat 5-6 meals per day. Ideally to bulk up you want to eat 2g per lb, 3g per lb carbs and 0.5g per lb fat. If you are adding cardio to your workouts, you will want to ensure you are eating higher carbs to ensure adequate glycogen levels.

A usual bulking, strength gaining cycle includes a diet anywhere from 3000-5000 calories depending on your bodyweight and of workouts per week.

If you are training 5 or more times per week you can be more generous in your portions.

3. For the best results try split training. Doing 2 workouts, training 1 muscle group, 1 each session will isolate each muscle group and improve muscular gains and recovery time. If you decide to use this type of training, do not train any longer than 45 minutes each session. And if you add cardio to your workouts you could do 20-minute sessions post workout.

These are just a few strategies to give you 1 plan how to build muscle and add a few variations to give you strength at the same time.

photos taken from here and here.