Three Muscle Building Techniques

The most important topic when it comes to changing the shape of your body is nutrition. You've probably heard cheesy sayings like "A little on the lips, forever on the hips" and "You are what you eat." Well, that's because it's true. No matter how hard you work out, if you're diet is wrong, you're not going to get the results you want. If you ask any professional bodybuilder or fitness model, they're going to tell you the same thing. So the topic I'm going to discuss here is nutrabolism.

Nutrabolism means optimizing nutrition to increase muscle growth without adding fat. You've probably heard a lot of talk about the importance of protein, and it's true that protein is very important. But it's easy to make sure you're getting enough protein. What people don't talk about enough is carbohydrate intake. So keeping that in mind, here are three of the most advanced muscle building techniques.

1. Carbohydrate Capitalization. What this means is that you need to eat your carbohydrates at the right time of day so they're not wasted. Extra carbohydrates turn into fat, but if you eat the majority of them around your workout, you can use the energy the provide immediately and not have them going to waste the rest of the day. In fact, you should probably consume about 70% of your daily carbohydrates pre and post workout. The other 30% of your carbohydrates are best eaten at breakfast.

2. Somatofy Your Nutrition. This means changing your nutrition based on your body type. You've probably heard that there are three basic body types: ectomorph, mesomorph and endomorph. There are actually many more body types that fall between these on the spectrum, and nutritionists are only now beginning to understand how these body types react to nutrients and carbohydrates. But for simplicity's sake, we'll focus on the three main body types.

The Ectomorph. People with this body type are long, lanky and skinny. They typically have thin bones and have a very hard time putting muscle. If that sounds like you, you'll need to take advantage of high-glycemic carbohydrates not just during your workout window, but throughout the day. Doing this will help you to fill out your clothes and change your body faster.
The Endomorph. People with this body type tend to be shorter and thicker and put on fat very easily. If this is you, then you need to do the opposite and avoid high-glycemic carbohydrates and instead focus on complex carbohydrates and eat the vast majority of them before and after your workout.
The Mesomorph. These people tend to be of average height and thickness. If that's you, count yourself lucky because it will be much easier to build a great physique. Your main focus should be on protein and having 70% of your carbs (both simple and complex) around your workout.

3. Change Your Nutrition Based On Your Weight Training Program. This is one of the most common mistakes. Many people follow a meal plan that doesn't take into account the time of day they workout. There are some people who get most of their carbs in the morning and do their workout at night. This type of behavior is going to make muscle growth a slow and frustrating process. It's important to have meals prepared for right before and after you workout, no matter what time of day it is.

Hopefully these three tips will help you out. For now, you should start measuring your results. Take a pen and an index card to the gym so you can keep track of how much weight and how many reps you're able to do on each machine. It's not exact, but over time it will give you an idea of whether your plan is working. And if it's not, make adjustments. Good luck!

To learn more about proper bodybuilding nutrition, visit The Muscle Maximizer.

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Best Ways To Gain Weight: 3 Exercise Techniques For Skinny Guys

Home  »  Weight Training Programs  »  Best Ways To Gain Weight: 3 Exercise Techniques For Skinny Guys By Daniel Page, CPT   |  Comments

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Try These 3 Ways To Gain Weight:
If you’re looking for the top ways to gain weight, it’s important that you consider a variety of different approaches so that you can clearly see which will help you reach your end goal the fastest.

There are a number of effective ways to gain weight that can be used if you structure them into your workout routine properly and fully understand what it is you are to be doing as you move along.

But, if you use some of the weight gain techniques improperly, you could end up overtraining and actually doing more harm than good… So pay attention!

It’s going to be imperative that you take the time to learn about these different ways to gain weight, how they work, and who they are best suited for. This way you’ll know exactly what you need to do in order to start making gains.

Let's start off with this video from Jeff Masterson:

Jeff Masterson is the creator of the Weight Gain Blueprint Program - A step-by-step muscle building program that shows you how to pack on 20... 30... even 40 pounds of muscle or more in the shortest time possible.

The first type of technique that you can use to take your progress up a notch is a superset. A superset is a form of training where you’re going to pair two exercises immediately back to back working the same muscle group with no rest in between.

So for example, you might do a set of dumbbell bicep curls followed by a set of EZ-bar reverse-bicep curls. Once both exercises are finished, then you would rest for 30-60 seconds before carrying on.

Who This Is Best Suited For:

This technique is going to be best suited to those who are more advanced lifters who are looking to induce a higher state of fatigue and bring about more lactic acid in the muscle cells.

Supersets are great for ‘pump’ training as the blood flow to the region will be enhanced, so it will really make you feel fuller after performing them.

They’re also really good for those who are short on time in their workout session as by doing these you can dramatically cut back on how much total time is necessary to move through each workout.

Adding It To Your Workout:

When adding supersets into your workout routine, you generally want to choose to do them for two muscle groups that oppose each other. So for instance, you would pair the biceps with the triceps or the quads with the hamstrings.

While this isn’t a rule, it’s generally the best way to go about setting them up.

Don’t do them on all exercises, but rather add one or two sets to each workout.

Another one of the best ways to gain weight is with drop sets. Drop sets will be where you perform one set of one exercise and then rather than stopping to rest, you drop the weight by five pounds and then perform a second set.

Once that second set is completed, you’ll drop the weight one more time and then perform a third and final set before taking your rest break.

Who This Is Best Suited For

Drop sets are great for those who also want a higher amount of fatigue generation with their workout and who are currently plateaued at a given weight on a particular exercise.

By adding a drop set into the mix, you can help overcome that plateau so that when you do go back to straight sets again, you’re able to push harder and see increases to your strength level.

Adding It To Your Workout:

Since drop sets are such a high fatigue type of technique, aim to add these towards the end of your workout program when you’re finishing off for the session. This way, you can bring about a total state of fatigue and then move on from there.

Pre-fatigue sets are another good way to bust through weight lifting plateaus and gain weight. Pre-fatigue sets entail you performing one set for an isolated exercise first before moving on to a compound movement.

This way, by tiring out that smaller muscle group, you ensure that it’s not being called into play for the compound exercise you perform and instead, it will strictly be that larger muscle group doing all the work.

Who This Is Best Suited For:

Pre-fatigue sets are ideal for those who are looking to really take the intensity of their workout program up a level and who are good with dealing with fatigue and pushing through it.

They’re also great for those who are looking to specialize in building up the larger muscle groups such as the chest, quads, hamstrings, shoulders, and back.

Adding It To Your Workout:

When adding this to your workout, you would want to pinpoint the helper muscle groups in any compound lift that you’re doing and then target that first with the isolation exercise. So for example, if you’re doing bench press and want to work the chest, perform a few sets of tricep extensions first.

Or, if you’re doing squats and want to work the hamstrings, perform a few sets of leg extensions prior to moving on to the squat.

Keep in mind that since you are tiring out these helper muscles, it’s normal to see the amount of weight you should be lifting significantly decline. This is due to the reduced level of muscle fiber recruitment that will be present when doing that compound lift, which takes away from the amount of force you have to push the weight.

So there you have a few of the commonly used ways to gain weight that you should consider adding to your workout program. Keep in mind that these are all advanced techniques so not something to do if you’re a brand new beginner.

If you’re just starting out on your weight gain journey, then using a straightforward weight gain program that focuses on simply adding more and more weight to any compound exercises you perform will likely be your best long-term strategy.

Once you have a more solid base of muscle mass behind you, then using one of these different and unique ways to gain weight will be much more beneficial to keep your progress moving forward.

Related Articles:

View the original article here

Best Ways To Gain Weight: 3 Exercise Techniques For Skinny Guys

Home  »  Weight Training Programs  »  Best Ways To Gain Weight: 3 Exercise Techniques For Skinny Guys By Daniel Page, CPT   |  Comments

  Tweet  

Try These 3 Ways To Gain Weight:
If you’re looking for the top ways to gain weight, it’s important that you consider a variety of different approaches so that you can clearly see which will help you reach your end goal the fastest.

There are a number of effective ways to gain weight that can be used if you structure them into your workout routine properly and fully understand what it is you are to be doing as you move along.

But, if you use some of the weight gain techniques improperly, you could end up overtraining and actually doing more harm than good… So pay attention!

It’s going to be imperative that you take the time to learn about these different ways to gain weight, how they work, and who they are best suited for. This way you’ll know exactly what you need to do in order to start making gains.

Let's start off with this video from Jeff Masterson:

Jeff Masterson is the creator of the Weight Gain Blueprint Program - A step-by-step muscle building program that shows you how to pack on 20... 30... even 40 pounds of muscle or more in the shortest time possible.

The first type of technique that you can use to take your progress up a notch is a superset. A superset is a form of training where you’re going to pair two exercises immediately back to back working the same muscle group with no rest in between.

So for example, you might do a set of dumbbell bicep curls followed by a set of EZ-bar reverse-bicep curls. Once both exercises are finished, then you would rest for 30-60 seconds before carrying on.

Who This Is Best Suited For:

This technique is going to be best suited to those who are more advanced lifters who are looking to induce a higher state of fatigue and bring about more lactic acid in the muscle cells.

Supersets are great for ‘pump’ training as the blood flow to the region will be enhanced, so it will really make you feel fuller after performing them.

They’re also really good for those who are short on time in their workout session as by doing these you can dramatically cut back on how much total time is necessary to move through each workout.

Adding It To Your Workout:

When adding supersets into your workout routine, you generally want to choose to do them for two muscle groups that oppose each other. So for instance, you would pair the biceps with the triceps or the quads with the hamstrings.

While this isn’t a rule, it’s generally the best way to go about setting them up.

Don’t do them on all exercises, but rather add one or two sets to each workout.

Another one of the best ways to gain weight is with drop sets. Drop sets will be where you perform one set of one exercise and then rather than stopping to rest, you drop the weight by five pounds and then perform a second set.

Once that second set is completed, you’ll drop the weight one more time and then perform a third and final set before taking your rest break.

Who This Is Best Suited For

Drop sets are great for those who also want a higher amount of fatigue generation with their workout and who are currently plateaued at a given weight on a particular exercise.

By adding a drop set into the mix, you can help overcome that plateau so that when you do go back to straight sets again, you’re able to push harder and see increases to your strength level.

Adding It To Your Workout:

Since drop sets are such a high fatigue type of technique, aim to add these towards the end of your workout program when you’re finishing off for the session. This way, you can bring about a total state of fatigue and then move on from there.

Pre-fatigue sets are another good way to bust through weight lifting plateaus and gain weight. Pre-fatigue sets entail you performing one set for an isolated exercise first before moving on to a compound movement.

This way, by tiring out that smaller muscle group, you ensure that it’s not being called into play for the compound exercise you perform and instead, it will strictly be that larger muscle group doing all the work.

Who This Is Best Suited For:

Pre-fatigue sets are ideal for those who are looking to really take the intensity of their workout program up a level and who are good with dealing with fatigue and pushing through it.

They’re also great for those who are looking to specialize in building up the larger muscle groups such as the chest, quads, hamstrings, shoulders, and back.

Adding It To Your Workout:

When adding this to your workout, you would want to pinpoint the helper muscle groups in any compound lift that you’re doing and then target that first with the isolation exercise. So for example, if you’re doing bench press and want to work the chest, perform a few sets of tricep extensions first.

Or, if you’re doing squats and want to work the hamstrings, perform a few sets of leg extensions prior to moving on to the squat.

Keep in mind that since you are tiring out these helper muscles, it’s normal to see the amount of weight you should be lifting significantly decline. This is due to the reduced level of muscle fiber recruitment that will be present when doing that compound lift, which takes away from the amount of force you have to push the weight.

So there you have a few of the commonly used ways to gain weight that you should consider adding to your workout program. Keep in mind that these are all advanced techniques so not something to do if you’re a brand new beginner.

If you’re just starting out on your weight gain journey, then using a straightforward weight gain program that focuses on simply adding more and more weight to any compound exercises you perform will likely be your best long-term strategy.

Once you have a more solid base of muscle mass behind you, then using one of these different and unique ways to gain weight will be much more beneficial to keep your progress moving forward.

Related Articles:

View the original article here