Muscles have for now become the heart throb of every young girl and putting on some weight and muscles is the duty of every teenage boy nowadays. So the combo idea of gaining weight and pumping in some iron into the other wise sleek body is always alluring and which planned meticulously is quite possible.

And with an architecture plan in place designed specially for your physique, then you can very well be the next king khan dancing with your six pack

Here are 5 steps to building muscles and gaining weight fast

1. Planning your mass Gain Program according to your norms
This is very important because not all techniques might not suit you, so always should have a  self emphasis on the sequence of events that you are going to follow.  You should have a workout routine that exercises every other day to give time for your muscles to relax.

2. Consuming a Solid Weight Gain Diet

Your diet should have higher amount of proteins as they say proteins are the building blocks of a muscular body.

3. Using only Proven Bodybuilding Supplements

This is very important because the consequences of using cheap or unproven supplements might prove you costly as these are unhealthy and might also cause future problems, so take my advice prohibit such usage.

4. Implementing a Mass Gain Weight Training Program

At the start we are all pumped up, excited, the adrenaline rush is there but slowly as time progress we lose our will and we find it  adamant to work out, so its very important not to lose our will in the midst of your workout process.

5. Tracking Your Bodybuilding Program

Just working hard for long time with no clue on what you were doing means nothing but failure. With precise tracking of your program you can beat the fat. In addition, you will be getting an accurate route map of your hard work .

Dear CitySlim,

What advice might you have for those of us (male or female) who have trouble maintaining normal body weight and are too thin?

~Skinny Boy

Thank you for your question, Skinny! It is great to hear from a different perspective, as many athletes, body builders, and ordinary people blessed with super-fast metabolisms actually aspire to either maintain a normal body weight or even to “bulk up” with muscle.

There are essentially two ways to maintain a bulkier body weight or to put on weight, if you so desire. You can either add muscle mass or fat mass.

Adding fat mass does not equate to consuming excess sugars, candy bars, and “empty” calories. Greasy, junk foods can cause long-term health problems such as atherosclerosis, hypertension, and hypercholesterolemia through high trans and saturated fat content. Adding more body mass may be accomplished through increasing caloric intake by incorporating more healthful fats into your diet, namely mono- and polyunsaturated fats (see below). Calories should also come from healthy carbohydrates, protein, fruits, and vegetables. To gain weight, an extra 500 calories should be consumed, daily.[i] Follow these strategies below to bulk up!

· First, find out how many calories you will need to reach the weight you desire. Keep a food diary for at least one day to gauge what you are eating on a normal, daily basis. Do not change anything! Just eat like you normally would. Track calories with the USDA MyPyramid site (instructions can be found here). Then, add 500 calories to the total number of calories you usually get in a day. This is your new target caloric intake.

· Eat frequently. In addition to eating three balanced meals, incorporate healthful snacks in between, every day. Alternatively, spread calories out over 5-6 smaller meals, eaten every 2.5—3 hours. A balanced meal may consist of protein from lean meats, fish, poultry, nuts, seeds, legumes, and quinoa; healthful carbohydrates from fruits, vegetables, and whole grains; and “good” sources of fat, or unsaturated fats.

· Eat larger than normal portions at meals to increase caloric intake. You have to “eat big to get big.”

· Eat healthful sources of unsaturated fat. Olive and canola oil, nuts (such as walnuts and almonds), seeds (such as flax seed), peanut butter, and avocados provide omega-3 fatty acid, a beneficial unsaturated fat.

· Drink caloric beverages, such as fruit shakes with yogurt, milk, and natural fruit juice (not from concentrate). Avoid diet sodas, as these contain “empty calories” with little to no nutritional benefit. Protein powders and nutritional supplement drinks such as Ensure will provide more calories in between meals. Flavored protein powders may only require that you add water, while others can be blended with your choice of juice or milk to improve taste.

· Sneak in those extra calories! Healthful, nutritious grains, powders, and oils can be added to foods. Sprinkle wheat germ onto yogurt (for extra fiber), add flax seeds into breads, muffins, or salads (good source of omega-3 and other nutrients), or invest in some psyllium* powder to add to fruit juices for cholesterol-lowering fiber. *Do not take psyllium without consulting with your physician, first.

Weight can also be added through increasing protein consumption in conjunction with resistance exercise to gain muscle mass. Exercise is essential in ensuring healthful weight gain.

· Resistance training such as weight-lifting will help to increase muscle size.[ii] Resistance training can be done at a health club, gym, or at home with the proper equipment, and should be done in the place of aerobic exercises. Aerobic activities like running, using the elliptical machine, or stationary bicycling may cause weight loss by burning fat. Before beginning any form of strenuous exercise, consult with your physician.

· Eating complete proteins or taking amino supplements to ensure your nutritional requirements are being met may aid in building muscle mass. Click here for complete protein sources. CitySlim recommends eating complete proteins rather than taking supplements, when possible.

At the end of one week, weight yourself. Keep realistic expectations. A healthy weight gain should be around 1 to 2 pounds a week (or 4 to 8 pounds a month). Note: at some point you will stop seeing weight gain. “When you stop gaining weight for at least 2 weeks, you can add an extra 250 calories day. Every time you have not gained weight for at least two weeks, you can add an extra 250 calories.”[iii]

For more snack and meal ideas, check out this resource from the Student Nutrition (& Body Image) Action Committee at UCLA. http://www.snac.ucla.edu/pages/Resources/Handouts/HOWtGain.pdf.

Good luck! And be thankful for your good genes. J.

——————————————————————————–

[i] “Eating strategies to gain weight,” UCLA Resource. http://www.snac.ucla.edu/pages/Resources/Handouts/HOWtGain.pdf

[ii] About.com: Nutrition, “Weight Gain.” http://nutrition.about.com/od/dietsformedicaldisorders/f/GainWeight.htm

[iii] IntenseWorkout.Com. http://www.intense-workout.com/weight_gain.html

A poorly conceive muscle mass routine will only lead to minuscule gains, therefore it’s very important that you focus on getting your training routine right so you may stand to reap the greatest gains in muscle size and strength. Now, before I start my take on planning effective muscle building workout routines, I would like to point out a couple of mistakes often made by weight training newbies:

1. Subscribing to the idea of more training volume equals more muscle mass. I fell for this too back when I first started lifting weights. Training a particular muscle group (often the showy ones such as the chest and biceps) more than once a week and performing way too many sets for each specific muscle group. This sort of training habit would only lead to overtraining and possibly muscle injuries as well.

2. Selecting exercises that do not stimulate maximum muscle fiber recruitment. I’m talking about isolated movements like the dumbbell flyes, barbell or dumbbell pullovers, as well as machine exercises. I’m not claiming that the aforementioned are worthless or anything as they all have a place in your workout regime, but in order to recruit muscle mass as quickly as possible, look no further than compound, free-weights exercises. Always keep in mind that the best muscle mass routine has to incorporate heavy, compound movements, otherwise your may end up with extremely poor muscle-building results.

Alright with that out of the way, let’s go over on how you can plan muscle building workout routines that can make noticeable changes to your physique in about 6 – 8 weeks (combined with proper mass gaining diet, of course). I believe that the following routines will serve well as a guideline for you to construct your very own workout plan.

Day 1 (Monday or Tuesday) – Legs

Quadriceps – 2 sets of heavy Barbell Squats and 2 sets of Dumbbell Lunges (5-8 reps)

Hamstrings – 2 sets of Barbell Stiff-Legged Deadlifts and a single set of Seated leg curls (5-8 reps)

Calves – 2 sets of Dumbbell calf raises (8-12 reps)

Day 2 (Wednesday or Thursday) – Chest, Shoulders and Triceps

Chest– 2 sets of Flat Dumbbell Bench Press, 2 sets of Incline Barbell Bench Press and 1 set of Chest Dip (8 -12 reps)

Shoulders – 2 sets of Arnold Press (5-8 reps), 1 set of Front Dumbbell Raise and as well as 1 set of Standing Lateral Raise (8 -12 reps)

Triceps – 2 sets of Close Grip Bench Press and 1 set of Dumbbell Triceps Extension (5-8 reps)

Day 3 (Friday or Saturday) – Back, Biceps and Forearms

Back – 2 sets of Barbell Deadlifts, 2 sets of Chin-Ups, 1 set of One-Arm Rows (5-8 reps) and a single set of Dumbbell Shrugs (8-12reps)

Biceps – 2 sets of all-time favorite Barbell Curls along with 2 sets of Incline Dumbbell Curls (5-8 reps)

Forearms – A single set of Barbell curls and a set of Zottman Curls (5-8 reps)

As you can see, structuring an effective muscle mass routine isn’t difficult at all and involves the following key considerations: lift heavy weights using low reps and sets, proper exercise selection, and adequate rest between workout days for optimal muscle recovery. I’ve made some decent gains thanks to the above muscle building workout routines.

Many people are in endless pursuit of an effective method for the loss of excess body fat. A lot of people that have the proper discipline and that get enough exercise fail regardless of their efforts. There are several reasons for failure, some of them are obvious and some are very confusing. I am hoping to debunk some myths and uncover some truths about losing excess body fat. Additionally, I will outline some exercises that I have found to be invaluable to weight loss.

The first misconception about weight loss is that you must eat light foods in order to lose fat, foods such as; leafy vegetables, fruits, etc. Although these foods contain a wide array of vitamins and minerals, they should not be a substitution for high-protein foods, because this will inevitably lead to muscle loss and metabolism slow-down. Vegetables should be eaten in addition to high protein foods, not in substitution of them. Fruits on the other hand should be avoided altogether, when trying to lose fat, because they are full of sugar.

Another huge misconception about weight loss is that cardio vascular exercise will lead to overall fat loss and muscle increase. On the contrary, cardio coupled with a negative calorie deficit will lead to the loss of lean body mass. This has been observed in long distance runners in several longitudinal studies. In order to prevent excessive muscle loss, you must do two things; train with heavy weights and eat lots of protein. Training with heavy weights will maintain muscle mass, and high protein intake will prevent muscle catabolism. You will lose muscle when you lose fat, no matter what! However, with proper technique and diet, you will be able to minimize muscle loss.

Proper nutrition can make or break any weight loss plan. If you eat poorly, not even the most intense training regimen can save you. Before you begin dieting, I recommend gaining some lean body mass. You must consume more calories than you metabolize, in order to build muscle. In other words, you must overeat when trying to gain muscle. But, you must over-eat the right types of foods. These foods should be the same as the foods that you eat on your fat cutting diet (below), however in larger quantities. Below, I have recommended some great exercises that you should perform, while eating lots of high-protein foods.

A few exercises that I recommend performing before beginning your diet are; bench press, pull-downs and squats. These are great exercises to pack on large amounts of muscle before you take the plunge and start cutting fat. They are compound exercises, which mean that they require the movement of more than one joint in the body to complete. Between these three exercises, you will work nearly every muscle in your body. When you feel comfortable performing these major exercises, you may begin to include cardio vascular exercises. But, I would not recommend doing cardio until you have a solid foundation of lean muscle mass. Otherwise, you may lose muscle, leading to metabolic slowdown, and weight gain.

Whence you have gained significant muscle mass, you must switch gears to cut excess body fat. In order to accomplish this, you must eat high protein foods, while limiting fat and calorie intake. This can be very difficult. However the foods should be the same as when you were gaining muscle, foods such as; tuna salad sandwiches on multi-grain bread, eggs, protein bars, chicken breast, etc. In order to be successful, you must have the perspective that food is fuel, and not for enjoyment. After one or two weeks of cutting, you will be regularly hungry (because you body will try to maintain your current weight) and probably bored with your food selection. Hang in there, because results will come quickly if you train hard and eat right

As a precaution, note that a weight loss program is a temporary dietary change. Long-term negative calorie deficits will ultimately lead to feelings of lethargy and weakness. Whence you have achieved your desired weight loss goals, I recommend immediately increasing calorie intake back to the maintenance level.

In conclusion, the steps towards successful fat loss and lean body mass gain are; gain muscle by exercising and eating lots of healthy, high protein foods then; continue to exercise and eat lots of protein and cut calories, and finally; increase calories to maintenance level (neutral calorie intake, i.e. no weight gain or loss) and continue exercising. These steps are very easy to understand, but they are very difficult to perform. Good Luck!

A Revolutionary Training Method So Advanced,

It’s Like Launching A “Mass Building Ambush” On Your

Muscle Fibers That FORCES Them To Grow LARGER, THICKER,

And More “PUMPED” Than You’ve Ever Imagined!



Now, I’m not a big “car” guy (I can barely change my oil), but you can think of this method as if you were working on a high performance street car…

If you slapped on a new high-performance exhaust system, it may increase your output by 20 horsepower.

Add a bigger carborator and it’s worth another 20 horsepower.

So you’d think after all this, you’d have an extra 40 horsepower, right?

Wrong!

Because of the two new systems working together for increased efficiency, they may actually give you a combined output of as much as 60 or 70 horsepower!

THAT is what my new training system does!

By precisely coordinating the most powerful training strategies to work together, the result is a mass building frenzy that’s the equivalent of adding a new “exhaust”, “carborator”, AND a “nitrous-oxide” system to your muscles!

But Don’t Be Fooled…

Training “Advanced” Does NOT Always

Mean Training “Hard”!

If you’re thinking that the answer to building more mass means gut-wrenching workouts that leave your breakfast on the gym room floor…THINK AGAIN!

Sure, I’m gonna ask you to push yourself…

…but the key to the success of my program is in the precise coordination of these “advanced” training strategies…NOT in ripping your body apart and putting you in the hospital!

And now FINALLY, after 1 full year of research, experimentation, and fine-tuning, I’m ready to reveal my breakthrough mass-building discoveries to the public!

Here Are Just A Few “Secrets” I’ll Reveal In

The First And Only Mass Building Manual That FINALLY

Allows You Train “Advanced” ALL THE TIME…



How a simple “machine gun” training strategy can slather your body with a natural flood of muscle-building, fat-melting growth hormone! (Almost no one knows about this technique even though it’s been scientifically proven in the gym!) (page 42)



How to achieve (in just 4 weeks!) such powerful momentum in muscle stimulation that your gains just don’t seem to want to stop! (page 32)



An advanced “5 rep” training technique that blasts through muscle fibers like a stealth bomber…and sends you out of the gym with such a massive “pump”, you’ll need to turn sideways to get through the door! (page 64)



The “secret” to mixing up your workout reps…so you get even better results from every single set, every workout, every time! (pages 26-28)



How a simple “adjustment” to the last set of your workout can give you an explosive edge in triggering the most amazing strength gains of your life…GUARANTEED!

(page 75)



Why “skinny guys”…buff “jocks”…and “chubsters” cannot (MUST NOT!) eat the same way to build muscle…and how to easily adjust your diet to stimulate the most growth! (Ignore these simple changes at your own “mass building peril”!) (page 103)



A simple “test” that will FINALLY reveal the EXACT training frequency you need to follow (yes…customized to YOUR body!) to build mass as fast as humanly possible!)

(pages 89-90)



The most overlooked phase of your workout…and how to use it to become “Lord and Master” over your ability to build massive amounts of muscle AND brute strength… even in the SAME WORKOUT! (page 29)



The true “lifters” are secretly laughing at you because you don’t know how to use this one piece of equipment! You may as well stamp “BEGINNER” in big red letters on your forehead unless you use this solution that I’m going to hand you on a silver platter! (page 86)



The correct way to use isolation exercises to hit deep into your muscle fibers with the precision of a Special Forces Sniper! (Almost everyone gets this completely WRONG… but not YOU after you discover pages 24-26!)



Why 99.95% of the guys training in the gym are absolutely clueless in how and when to perform this one “advanced” technique! (If YOU’RE currently training this way, you’re missing out on a LOT of muscle!) (pages 59-64)



Short on time? This is your primary “mass building weapon” to build twice as much muscle in half the workout! (page 18)



The absolute best time to use a “bodyweight” exercise to stimulate your “power” muscle fibers to react with a mass-building meltdown! (page 77)



“Operation Tangle Foot”! The simple (yet POWERFUL) method of “bridging” muscle fibers to launch an assault that hits DEEP into every single cell…and slaps on mass like CRAZY! (My “war story” starts on page 45!)



The “hardest 60-seconds you’ve EVER had in a workout”…and how it will scare the hell out of your gym partners as they watch you blow past their personal strength records like they’re standing still! (page 75)

Check out my bio for links to get this program. or go to squidoo/advancedmassbuilding

Diet Foods 101 – Eating the right foods and eating sufficient of them is the key to weight gain. Foods such as fast food, chocolates and other junk food like chips won”??t do you any good. Any weight gain from such foods would do your health additional harm than good. Cultivate a habit of eating more than your daily power and calorie needs. First, find out what is your Basal Metabolic Rate (BMR) which equate your daily calorie need/count to maintain your weight at its current level. Next, create planning your weekly dietary plans to increase your weekly intake by 3500 calories to achieve a weight gain of one to two pounds inside a week. This translates to an additional 500 calories in your daily calorie intake.

Eat more protein-based food stuff such as beef and chicken. Drink more milk for it is a rich basis of protein. Balance your meals with vegetables and nuts as well. Eat 5 or 6 small meals quite than 3 big meals to equilibrium the calorie intake.

You need to tone up the additional weight you are adding to your bodies so that you don”??t end up obese. Depending on your much loved for physical activities, the 2 kinds of activities suggested here would be constructive in complementing with your weight gain diet.

Engage in moderate behavior such as brisk walking, jogging or playing a sport for at least 30 minutes for 3-4 times per week. Try to inject some fun into your corporeal activity so that you would feel encouraged and aggravated to cultivate this as a habit and finally as part of your lifestyle. Work out in the gym on some confrontation training for at least three times per week. But before you do so, speak to a capable physical training instructor who can advise on what work out routine is suitable for you. If not, go to the library to read up on what are the work-out routine that are ideal for a person of your build and weight.

Knowing these easy tips on how to gain weight rapidly should give you better in sequence than most people in the basic building blocks of gaining weight healthily. For more details on the subject of the ideal natural weight gain diet foods and more tips on how to gain weight and muscle mass at the same time, visit my blog for further reading.

ny effective muscle building program should be a diet that supports it. Of course there is a plethora of nutritional information available and it can be overwhelming to say they least. Nonetheless, if you focus on the following four major components when creating your diet plan you will be on the right track.

Water

You body consists mostly of water. So it should be no surprise that you need to consume lots of water when trying to gain muscle mass. Your body needs water for many functions in the body and muscle growth, or muscle hypertrophy, is no exception. For this reason you need to make sure that you are constantly sipping water throughout the day to keep your body hydrated and to assure that your body has the water it needs to maximize muscle mass.

Protein

It’s not secret that protein is one of the most important nutrients for gaining muscle mass. In fact this tends to be one of the only things many novice body builders know when they start out. Protein play a major role in the repair and growth of muscle fibers. Protein should be a primary focus in all of your meals not only for muscle growth but for energy as well. Protein is a healthy form of long lasting energy, as apposed to simply sugars that are quickly digested and cause your body to create too much insulin which turns to fat.

Vitamins and Minerals

This is one area of nutrition that many tend to forget, and not just muscle builders. For some reason, whether for convenience or some other reason, most people lack vitamins and minerals in their diet. Vitamins and minerals are vital to your overall health and if you aren’t getting enough of either of them your body won’t be at its full muscle gaining potential. So make sure you are eating plenty of fruits and vegetables with every meal. If you aren’t able to get a proper amount of fruits and vegetables with your meals, supplements would be the next best thing.

Carbohydrates

If I had to guess, I would say carbohydrates are probably one of the least understood areas when it comes to nutrition. Carbohydrates are what your body use for energy and are an essential part of our nutrition. What most people don’t understand though is that how and when you consume carbs can be just as important as counting them. I always hear people talking about watching their carbs and cringe when I hear this because simply counting your carbs and minimizing them won’t give you the benefits you want. Carbs have to be used carefully. The only time I would recommend loading up on carbs in order to gain muscle mass is right before and after a workout. Otherwise, I would minimize your carbs for the rest of the day and stick to foods with a low glycemic index. Also, don’t consume sugar or starch without having some protein or fiber with it to allow your body to use the extra insulin that is produced.

So there we have it. There are many other things you can do to benefit your health but if you make sure to take care of these four things you will be on the right track.

The keys to gaining muscle mass include eating a balanced diet, a healthy lifestyle, enough sleep, and regular and proper weight training exercise.

DIET

You need enough protein for your muscles to develop. The more protein, the better. Lean red meat should always be a part of your diet. Lean meats contain just about the right amount of nutrients to help muscles grow. As a rule, you should take in at least one gram of protein per pound of body weight per day. This can be easily done by properly spacing your meals into six small servings a day. The proper combination of high protein diet and the proper kind of workout will help you gain the right amount of mass for your muscles. However, as a word of caution, you must integrate all the food groups into your diet daily since a protein-only diet cannot sustain a healthy body.

LIFESTYLE

Avoid smoking and excessive drinking. Smoking can cause cancer, as well as a host of other medical conditions. Taking in too much alcohol can also have a bad effect on the health. The key here is moderation.

It is also a good idea to keep the mind sharp. Activities like reading or a hobby can promote good mental health. While the brain technically isn’t a muscle, it still needs to be exercised as an integral part of your body.

SLEEP

Your body grows and heals itself when you are asleep. You must get enough sleep all the time to promote optimum muscle development. You shouldn’t sleep too late or wake up too late either. 6 to 8 hours of sleep every night is just about right to maximize your growth potential. Also, rest at least 24 hours between trips to the gym.

PROPER WEIGHT TRAINING

It is wiser to use free weights when bulking up. Dumbbells and barbells are more effective than machines in building muscle mass. Free weights tend to make your ancillary muscles work as well, since you need to balance the dumbbells when you lift them. The greater range of motion afforded by free weights simply increases the number of muscles utilized in the training and so results are better.

Here are a few additional tips in gaining muscle mass:

- When lifting free weights, it is advisable to do 12-16 sets per exercise. Find a weight that causes muscle failure (when the muscles can’t handle any more repetitions) within 8-12 repetitions per set. You may need to pace yourself when only starting out, then gradually work your way up to this setup.

- Pay attention to muscles that are less developed and work on them more to achieve a balanced physique.

- Exercise only two or three muscle groups in a day. It’s advisable to work out your shoulders, triceps, and chest on the same day, and your biceps and back on the next gym session.

20 Mass Gaining Tips for the Hard Gainer. If you are having a hard time gaining muscle mass or, if you just want to have a little more information on how to stay on track with continuing gains in your muscle mass, here are 20 tried and true bodybuilding tips. Learn these 20 tips and apply them to your bodybuilding program regularly.

1. Increase resistance regularly. Your muscles will grow in response to increased demand upon them. You must regularly increase your weight, reps, or intensity in order to increase your muscle mass.

2. Use Moderate Reps. Sets of 6 to 10 reps are best for bodybuilders. Sets of five or less reps tend to build more strength than muscle mass and sets greater than 10 reps tend to increase endurance in a muscle, rather than cause it to grow in size. (The exceptions to this rule are calves, abdominals, and forearms, which tend to respond best in rep ranges of 10 to 15).

3. Use Basic Exercises. Build your workouts around compound multi-joint movements such as squats, deadlifts, barbell rows, military presses, and bench presses (inclined, flat and decline).

4. Eat Protein Frequently. Every day you should consume 1 to 1.5 grams of quality protein for each pound of body weight. Divide this intake into five or six meals that are spaced no more than three hours apart. Try to get most of this protein from animal sources like beef, fish, dairy and high quality protein supplements.

5. Do Not Use Shortcuts. Avoid trying to speed up your progress by working out too much without sufficient rest, taking steroids, eating too many unnecessary calories and using weights that are too heavy. These methods will do more harm than good in the long run.

6. Evaluate Your Physique. Take a good look at yourself in a mirror and do an honest assessment of your weak points and strong points. Arrange your exercises to hit your lagging muscles first when you are strong, and hit your best bodyparts last. If your shoulders tend to be narrow, be sure to emphasize deltoid movements, especially lateral raises. If your hips tend to be wide, you may need to prioritize your lats to create the V- taper.

7. Get Enough Rest. You grow when you are resting, not when you are training. Allow four days of rest between workouts for each muscle group to recover and grow. Be sure to get seven to eight hours of sleep each night for maximal muscle growth.

8. Create Intensity. Use advanced techniques such as partial reps, drop sets, and forced reps on most of your sets. This will all allow you to push your muscles past failure and trigger even more muscle growth.

9. Try New Equipment. You should base your bodybuilding program around compound free weight exercises as mentioned in Tip number 3, but don’t be afraid to experiment with some of the machines that are available in your gym. Some machines can stress your muscles in new and different ways which can stimulate new muscle growth.

10. Make Periodic Changes. Every month or two alter the order in which you do your exercises, or alter the exercises you do for a particular body part, or alter the number of sets and reps. Your muscles will become accustomed to the same workouts if they are repeated over and over again. Periodic changes will keep your muscles from adapting and therefore continue to stimulate new muscular growth.

11. Know Your Limits. Understand what your realistic potential is in the sport of bodybuilding. If you are unlikely to compete at a champion level, be realistic about how much money you spend on supplements, how much time you spend in the gym, and how much effort you put into your training. There is no sense in going broke, alienating your family, and risking injury f there is realistically no real possibility of ever making it to the pro level.

12. Supplement Your Diet. As a bodybuilder, you need much more protein and other nutrients than your average person. Be sure to supplement your diet with protein powder, creatine, multivitamins, glutamine, etc. in order to meet the additional demands on your muscles.

13. Prevent Injuries. One of the biggest potential roadblocks to your muscle building success is a training injury. A serious muscle tear or tending injury will not only halt your progress in the short term, but in some cases can limit your long term success as a bodybuilder. Always warm up and stretch before getting to your heavy sets. Start with a relatively light weight and pyramid up from there to your heaviest set. Be sure to use a spotter or power rack on your heaviest sets.

14. Limit Your Volume. Don’t do more than about 15 working sets for your larger body parts (quadriceps, back, chest) and no more than 12 working sets for smaller muscle groups (biceps, triceps, forearms, hamstrings, cabs and abdominals).

15. Prioritize your Weakest Muscle Groups. Whenever possible, train your weakest body parts first, when you have more energy and strength. If certain muscle groups continually lag behind, increase the volume on those body parts, and possibly decreased the volume in your strongest body parts until your body reaches a better balance.

16. Train Your Entire Body. Do not neglect any body part. Be sure to train your forearms, legs, and lower back just as vigorously as youre training chest and biceps.

17. Learn to Control Your Muscles. Practice flexing each muscle in your body. This will help to develop the mind-muscle connection that will enable you to apply more force in each repetition of your exercises.

18. Trust Your Instincts. After you have been training for about a year, you should have a good idea of which exercises and techniques work best for you. You should also have some idea about which time of day you feel the strongest. The more closely you monitor your body and the way you feel after a workout, the better you will be able to increase your intensity, and therefore increase your muscle mass.

19. Set Achievable Goals. You should always have a goal you are working towards. You should have some short-term goals such as adding 10 pounds to your bench press, adding a half-inch to your biceps, or losing and inch around your waist. Short-term goals should be achievable in a time frame of several weeks to a couple of months. In addition, you should have a few long-term goals such as gaining 10 pounds of muscle in one year, increasing your bench press to 300 pounds, or competing in your first bodybuilding contest. Goals are essential to keep you motivated and to give you a sense of accomplishment as you reach each one.

20. Keep A Positive Attitude. It has been said that your attitude determines your altitude. This is especially true when it comes to changing your body from an average one to a powerful and muscular one.

Muscular gains do not come easy, but if you keep a positive mental outlook, continually look forward to your next work out and apply these 20 tips, you will see great improvements to your physique in a short period of time.

Having trouble gaining muscle mass? You’ve probably tried all sorts of garbage hyped by bodybuilding magazines as “the latest breakthrough” for great muscle gains, but have you really sit down and structure a high protein diet plan in order to incite positive changes with your physique? Before I cover my way of structuring the best diet for building muscle, it’s essential that you sink in a couple of important points beforehand:

1. You’re required to eat about 5 to 6 meals spaced out every 3 to 4 hours, day in day out, otherwise you can forget about having a strong and lean body.

2. Realize that the best diet for building muscle mass involves consuming the appropriate ratio of protein, carbohydrates, and essential fatty acids or generally known as the “good” fats.

So to put on more muscle size, I’d recommend a daily caloric intake of 50% protein, 30% carbohydrates, and finally, 20% fat. Don’t subscribe to the common belief that a high protein diet plan may interfere with the proper function of the kidneys. Remember you’re not planning to lounge on the couch, watching TV while nibbling on junk foods all day. You’re goal is to put on weight by increasing muscle size and the only way to accomplish this is to go on a high protein diet plan. Alright I’m going to stop jabbering now and let you in on how I plan the best diet for building muscle.

Meal Structure 1:

The most important meal of the day, breakfast – 1 scoop of whey protein, 2 whole eggs, 1 mug of low fat milk, a bowl of oats, and a capsule of high-potency multivitamin = 44 grams of protein.

Lunch time – A cup of brown rice, 3.5 oz grilled chicken with 2 egg whites plus mix veggies, and vitamin C = 36 grams of protein.

The third meal – 4 whole eggs, a scoop of whey protein, a cup of pasta and a tablespoon of flaxseed oil = 48 grams of protein.

Dinner – Tuna in water sandwich along with an apple or banana plus vitamin C = 30 grams of protein.

Pre-Bedtime meal – 1 scoop of whey mixed with a large glass of low fat milk, a small cup of yogurt and 1 tablespoon of flaxseed oil = 32 grams of protein.

Meal Structure 2 (workout day):

Breakfast – 1 scoop of whey protein, 1 lean burger patty with 2 whole grain bread, an apple, 1 multivitamin plus a tablespoon of flaxseed oil = 44 grams of protein.

Lunch – A cup of brown rice, 4 oz of stir fry beef with 2 whole eggs, mix veggies and a vitamin C = 40 grams of protein.

Pre-workout meal – A scoop of whey with milk, a bowl of oats and a banana = 32 grams of protein

Post-workout meal – 1 and a half scoop of whey along with a glass of lemonade for spiking insulin through the roof! = 36 grams of protein

Dinner – 3.5 oz chicken breast strips with 1 baked potato, mix veggies and vitamin C = 30 grams of protein.

Pre-Bedtime meal – Another scoop of whey protein mixed with milk, a quarter cup of cottage cheese, a piece of whole grain toast and of course, a tablespoon of flax seed oil = 39 grams of protein

I weigh approximately 175 pounds so I’d try to consume at least a gram of protein per pound of bodyweight on a daily basis. The first meal and second meal nets a grand total of 190 grams and 221 grams of protein respectively. As far as I’m concerned this is the best diet for building muscle. This kind high protein diet plan has served me well so far, and you may use it as a guideline for structuring your very own mass gaining diet.