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.



photo taken from here.

Killer Triceps Workout For Building Triceps and Chest Together

Building triceps is a complete must if you are after having the best looking arms in the gym, as without big triceps the biceps are not going to look any good, this is due to the fact that the triceps are over 70% of the upper arms total.
So leaving the triceps to grow just through your pushing exercises such as chest workouts and shoulder workouts isn't a very good idea.
But I have before and still do give my triceps a fantastic workout through just pushing exercises. This might sound a little contradicting but if I am pushed for time of want to shock the muscles I do this workout.
Triceps and chest workout.
1. Start with putting your feet up on a bench and your hands on the floor at shoulders width apart.
This is going to be a push up exercise that is going to pre exhaust your chest, as this push up will not hit the triceps to much at first.
Warm up with two sets of 12-15 reps, then add some weight by using a rucksack with some weights in so you do 3 working sets with a rep rang of 10-12.
2. Next move to a smith machine or a bench with a barbell and take a close grip about shoulders width, this can also be done with a press up with body weight or with a rucksack with weights in.
Do 4 working sets of 10-12 reps.
Included in this exercise will be a super set with dumbbell flyes doing a reps range of 9-10. This is to stretch the chest muscle and hit the outer part of the chest, don't forget to stretch the triceps as well.
3. I then do the same again either with a smith machine or barbell but in this exercise in a decline position, hitting the bottom part of the chest, once again super setting with flyes.
The two exercises above will hit the hole of the triceps heads as well as the inner and outer chest muscles.
4. I then finish the workout with some parallel bar dips, but I make sure I don't lean to far forward as this puts allot more stress onto the triceps and not so much on the chest as we have just worked the lower part of the chest, don't forget to keep your elbows in tight to your sides.
Do 3 sets of 8-20 reps you might find this is a bit hard as your triceps are probably cooked by now so do as many reps as possible.
This exercise will still hit the chest and add to the chest workout.
Key things to remember make sure you stretch your triceps and chest in-between all exercises and squeeze the triceps and chest when at the top of movement.
Have ago at this workout you will find it great for getting a pump and making the triceps and chest grow faster, also its great as I said before for saving time so you get in the gym and out in no time, and see maximum results.

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3 Things About Six-Pack Abs

By Jake Jordan Jake Jordan Level: Platinum Hi it's Jake! Listen up, if you're really serious about getting rid of loose belly fat and uncovering a ripped set of abs then you ...

The web is flooded with advertising for diets, exercise and equipment to obtain six pack abs. Most of this advertising plays on our natural desires to get something easy without having to do much work. Thousands of so-called experts or fitness gurus are spreading misinformation about fat burning and muscle building. The real way to get six pack abs will probably surprise you! So stop wasting your time doing sit ups and get started the right way!

The first thing that must be made clear is that regardless of what the advertisements on television, newspaper, magazines and the Internet are saying, there is no quick way to six pack abs. Pills, gadgets and fad diets won't do it. That is probably the bad news. The good news is that it doesn't have to be expensive and pretty much anyone can do it, regardless of age, sex or genetics!

There are several big mistakes that many people make when they are trying to get six pack abs:
1. Focusing on direct abs exercises like sit ups, crunches and leg lifts. Although these exercises do strengthen and tone the ab muscles, they DO NOT burn the belly fat that is still covering them! Focusing your efforts on direct abs exercises will not only NOT give you six pack abs, but they can actually make your stomach look bigger and give you poor posture.

2. Working like crazy in the gym but not making the necessary changes to your diet. All the exercise in the world does very little fat burning if your are putting junk in your body. It is a waste of your hard work!

3. Not having the proper mindset going in. This is the number one reason people fail to get six pack abs! On some level, they never really believed they could do it anyway. Without a strong belief and burning desire to achieve your fitness goals, they will never become reality!

So then what IS the real way to get six pack abs? Three important elements: A FULL BODY resistance workout that targets the large muscle groups of the body, a diet consisting of whole and natural or organic foods that avoid anything processed with chemicals, and a strong belief and desire to achieve your fitness goals. There are no shortcuts, but the results are incredible, safe and sustainable. You will never look at fitness and nutrition the same way again and the feeling is so empowering that I want you to experience it!


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I Want Six Pack Abs - 5 Truths You Should Know

By T Hunt

Being frequently exposed to media bombardments of what "true sexy" means at a particular time could push you or anyone you know, regardless of appearance, sex, background, or age, to desire for bigger breasts, a smoldering tan, or, like the case at hand, make them want to say, "I want six pack abs." Remember though that getting them is more than just deciding you want eggs for breakfast this morning. You'll need more than just a quick change of mind if you want to get washboard abs, believe me.
At the end of this brief article, I hope that you will take away valuable pointers on how you can truly commit to getting a six pack. Here are some things you need to consider before you decide you want a super defined midsection:

1. It won't be a walk in the park. I cannot stress this part enough. This won't happen overnight, so keep that in mind when you don't see instant results.

2. Consider the gene pool you bathe in. Your genes will play a factor so if you're on the heavy side and your parents are on the heavy side and so on, chances are you might need to work a little harder than other people.

3. There will be major changes in your current diet. If you love beer, greasy foods, take-outs, and sweets, you better start curbing your excesses. Continuing down this path just won't get you hard rock abs.

4. The more well-defined you want your abs to be, the harder you'll need to work for it. If you say "I want six pack abs" all the time, then you have to continuously keep a regular exercise routine, balance your diet plan, and leave out the bad lifestyle habits. Which leads us to the final point...

5. Maintaining killer abs will require 100% commitment and follow-through.
So, next time you find yourself or the people around you say, "I want six pack abs," think really hard and consider these 5 important life-changing tidbits. It's going to be hard, sure, but it'll definitely be worth it.

Do You Have "Gym Abs"? Why These Aren't the Kind of Abs You Want

By Daniel Stowers Daniel Stowers Level: Platinum Daniel has a variety of interests. He enjoys writing about finances, weight loss as well as a bunch of other things as you'll see from ...

Toned and Chiseled Abs are on every gym-goers to-do list, yet very few actually achieve them. Instead, many who workout consistently end-up with the conversely unattractive "gym abs". While they may see definition in many other body areas, such as arms and thighs, the abs never seem to firm up, despite heavy-training with exercises like crunches or weighted ab machines. So, what are "gym abs" exactly?
The term "gym abs" refers to the look of a person who is otherwise fit and toned, but has a mid-section that is extended significantly forward, often past the pectoral muscles, and has very little definition. This condition is caused by building the abdominal muscles through heavy ab workouts, while not reducing the fat that sits on top of them by the same rate. In essence, as you build ab muscle, the muscle pushes the fat outward causing the belly to look distended, which is the opposite of the flat, chiseled ab look you are likely looking for. If the fat around the waist is not being reduced by the same amount as the muscle being built, your waist-size will actually expand rather than shrink. People with "gym abs" have a nicely-toned set of abdominal muscles covered by a thick layer of fat.

To determine if you have the "gym abs" we are referring to, stand erect but do not suck in your belly. Look down, and take note of whether your belly extends significantly beyond your chest. Next, take two fingers and press into the skin covering your abdominal area. Do you feel rock hard muscle an inch or so underneath your skin? Does your belly extend beyond your chest? If so, you may have "gym abs", but there is hope.
It is commonly accepted that definition in the abdominal region will not begin to show until the individual drops below 15% body fat. Thus, the best method to counter-act "gym abs" and get the six-pack you want, is to focus on fat loss. Determine how many calories you need to eat to maintain your body weight, and then cut them by 20%. Also, immediately stop doing targeted abdominal exercises, such as crunches, and use that time on the treadmill or running intervals. Core work, such as yoga, is still needed for stability and overall conditioning, but ab-specific exercises without fat loss will give you the opposite of the look you crave. You can still build ab definition with compound-body exercises, such as push-ups and squats. Remember, six-packs are found in the kitchen, not in the gym.

photos taken from here and here.

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.

Changing Fat Into Muscle

Can You Change Fat Into Muscle?
By Doberman Dan



OK... to be quite honest, it's simply NOT possible to change body fat into muscle. But it has become a popular saying. What it REALLY means is to lose body fat while retaining and/or gaining muscle mass.

In this article I would like to share the basics of a training protocol advocated by Charles Poliquin and many other bodybuilding gurus called German Body Composition (GBC).

GBC uses weight training for fat loss. Aerobic training is not utilized -- at all! The primary goal of this method is fat loss while preserving hard earned muscle. Contrary to popular opinion, aerobics usually cause a LOSS of muscle tissue.

Also, as an added little perk, many trainees will also add lean tissue during the course of a GBC cycle.

Results normally seen from this type of training average a loss of approximately one-half a percent of body fat per week.

The basic premise behind GBC is the promotion of fat loss by increasing lactic acid levels in the body, which in turn produces higher growth hormone levels. This puts the body in an optimal state to burn fat and build lean tissue.

So how do you go about attaining this state with your workouts?

The following is a bullet point list of what you need to do:

Full Body Workout Utilizing Upper and Lower Body Supersets -- By alternating between upper and lower body exercises it is possible to keep the rest intervals short, even with big compound movements like the squat and bench press. This allows you to accomplish a large amount of work in a relatively short time.

Can You Change Muscle Into Fat? High Reps (10-15) Stopping Short of Failure -- Studies have shown that high reps sets with a time under tension of 40 to 75 seconds produce an appropriate amount of lactic acid for the purposes of GH release and fat loss. You should stop about two reps short of concentric (positive) failure. Training to failure has little benefit and potential drawbacks with this protocol.

Remember, the goal is to create the environment within your body to burn fat.

Also, if you train to failure it would be highly unlikely you would last until the end of the workout. The volume of work is pretty high (at least for a natural trainee).

Short Rest Intervals (30-75 seconds) -- By alternating between upper and lower body exercises, you will be able to cut down on needed rest intervals greatly compared to repeating the same movement in a straight set fashion. These short rest intervals accelerate the accumulation of lactic acid and create our desired state.

Workout Duration Less Than One Hour -- Studies have shown that weight training sessions lasting over one hour tip the anabolic/catabolic scale in the negative direction. Fifty minutes seems to be the ideal time frame. This does not include warm-ups, stretching, or cool-down. Sample Workouts

Below are three sample workouts based on the GBC protocol. These three workouts can be alternated throughout the week. Frequency of workout sessions depends on training age and starting condition. The minimum is twice a week and the maximum that I would recommend would be five per week.

In these examples I use the notation system developed by Charles Poliquin because it provides a good amount of detailed information on each of the workout variables.

There are a few notations that you might not be familiar with. These are used to denote supersetting and tempo.

Supersetting is designated by the use of letters and numbers i.e. A1 and A2 or B1 and B2. First perform the A1 movement. Rest the prescribed amount of time and then perform the A2 movement. Continue alternating between the two exercises until all the recommended sets of each are complete.

Tempo (the speed at which you perform the movement) is designated with a three-digit number in units of seconds i.e. (301). The first number is the eccentric or lowering portion, the second number indicates the isometric or pause, and the final number is the concentric or positive portion. For example, on a bench press with a 311 tempo you would lower the load for three seconds, pause on the chest for one second, and then extend to the start in one second. Note: "X" denotes explosive effort.



Day One

A1 - Step Ups 4 x 12 (20X) 60 sec
A2 - Chin Ups 4 x 10 (311) 60 sec

B1 - Lunges (dynamic) 3 x 12 (311) 45 sec
B2 - Incline Dumbbell Chest Press 3 x 10-12 (411) 45 sec

C1 - Seated Leg Curl 3 x 10 (401) 45 sec
C2 - Barbell Shoulder Press 3 x 12 (311) 45 sec

D1 - Seated Dumbbell Hammer Curl 2 x 10-12 (411) 30 sec
D2 - Lying Dumbbell Triceps Extensions 2 x 10-12 (422) 30 sec

Day Two

A1 - Deadlift 4 x 10-12 (311) 60 sec
A2 - Swiss Ball Push Ups 4 x 12-15 (222) 45 sec

B1 - Leg Press 3 x 12-15 (411) 60 sec
B2 - Seated Cable Row w/rope to Neck 3 x 10-12 (321) 45 sec

C1 - Single Standing Leg Curl 3 x 10 (411) 45 sec
C2 - Lateral Raise 3 x 12 -15 (221) 45 sec

D1 - Barbell Curl 2 x 10 - 12 (311) 45 sec
D2 - EZ Bar French Press (seated) 2 x 10- 12 (311) 30 sec

Day Three

A1 - Squat 4 x 12-15 (401) 60 sec
A2 - Bench Press 4 x 10-12 (411) 60 sec

B1 - Lunge (static) 3 x 15 (311) 60 sec
B2 - Barbell Rows 3 x 12 (311) 60 sec

C1 - Good Mornings 3 x 10 (312) 60 sec
C2 - Standing Alt. Dumbbell Press 3 x 12 (201) 45 sec

D1 - Reverse Barbell Curls 2 x 12 -15 (212) 30 sec
D2 - Triceps Pushdowns (underhanded) 2 x 12 -15 (312) 30 sec

I hope you find this program effective in achieving your goals. Give it a shot and let me know how it goes for you.



photo taken from here and here.

Bodybuilding Secrets - Learn the Secrets to Building Rock Hard Muscle Fast!

Bodybuilding Secrets - Learn the Secrets to Building Rock Hard Muscle Fast!
By Daniel Saeper



True bodybuilding secrets can be hard to come by. There's always a lot of hype about the latest bodybuilding styles & the coolest supplements being cooked up that just came up. So many lifters get all caught up in the hype of supplements & the "newest bodybuilding fad" to the hit the market.

The truth is, there are some great supplements out there that can help you get built, however they're not nearly the most important aspect of bodybuilding or gaining rock hard, lean muscle.

While supplements can surely help, & protein is definitely not overrated, there are many more, overlooked aspects of bodybuilding that simply don't come in a jar or a packet.

Are you ready for one of the most hidden secrets of bodybuilding?

Are you prepared to discover the true keys to gaining raw, lean muscle without pumping yourself full of every supplement you've ever heard of?

Are you ready to train like the experts?

Well you've come to the right place.

Bodybuilding is an amazing place to build confidence while building the body of your dreams. In bodybuilding & weight lifting, there truly is no limit to what you can achieve, your body is an amazing tool & you can use it to achieve just about anything.

The key to achieving anything is knowing & understanding the awesome secrets of bodybuilding.

For starters, let me tell you a little "pre-secret". Getting truly built is not a product of supplements or vitamins. While they can help, they are not the answer to building lean, hard muscle fast & in the long run.

The way you workout, the way you lift & your attitude & mental set while lifting are the keys to your success in bodybuilding.

Listen carefully my friend, if you're truly ready to get built, if you're ready for the lean hard body of solid muscle you've always wanted, then it's time you got what you've been working hard for. Today, our bodybuilding experts are going to get you on track to a Building True Muscle, truly built new you.

Click Here to get started, now you can have the body you've always dreamed of.