3 Muscle Building Nutrition Tips For Hard Gainers

Proper muscle building nutrition is responsible for about 50% of your muscle gains, 30% of your gains come from recovery, 10% from your workouts and 10% from supplements. Which means proper muscle building nutrition is essential if you want to see any of kind muscle gains fast.

Don't be alarmed. Good muscle building nutrition isn't that hard to follow. Just make sure you know these nutrition basics, and you'll build muscle fast and add inches to your frame in no time.

Muscle Building Nutrition Tip #1: Meal Timing for Building Muscle

It's important to never, ever let your body get hungry. Why? When your body is hungry, your metabolism slows down and it stops burning fat for fuel. Instead, it breaks down your own muscle for extra energy. Not good for a muscle builder! Make sure you're eating every 3-4 hours and 5 or 6 smaller meals a day.

Muscle Building Nutrition Tip # 2: The Important Food and Nutrient Groups

* Protein

A brick layer can't build without bricks. Your body can't build muscle without protein. It's the stuff muscle is made of. If you weight train without consuming enough protein, your muscles will actually shrink in size!

Depending on the amount of muscle and how fast you want to build that muscle, you should consume AT LEAST 0.8-1.0 grams of protein per pound of body weight a day. So a 150 pound person should eat 120-150 grams a day. The more aggressive your muscle building goals, the higher this number will be.

Foods high in high quality protein include...

- Grilled Chicken and Turkey

- Egg Whites

- Tuna and other fish

- Milk and other low-fat dairy products

- Lean Beef

*Carbs

Carbs are the main source of energy for your muscles. So if you're not consuming enough carbs, you're going to feel sluggish and not lift very well.

Foods high in good carbs include...

- Oatmeal and non-sugary cereals

- Whole-grain breads

- Brown Rice

- Beans

- Potatoes

*Fruits & Vegetables

Fruits and vegetables supply your body with minerals and nutrients not found in other foods. Some of these nutrients include potassium, zinc, iron, vitamins, and fiber. Every nutrient supplied in these foods help your body function as it should. If you're not getting enough essential nutrients, you'll only slow down your body's ability to build muscle.

High nutrient fruits include...

- Apples

- Berries

- Watermelon

- Kiwi

- Oranges

Vegetables...

- Spinach

- Beets

- Tomatoes

- Carrots

- Peppers

*Fats

Good fats are important so your body functions properly. Try to eat more mono- and polyunsaturated fats and less saturated and trans fats. Good sources include...

- Olive oil

- Nuts and nut butters

- Fatty fish like salmon

*Water

Pure water has no calories, nutrients, or protein. But it's the most important "food" in your muscle building pantry. Water makes up 70% of your body. It lubricates joints and transports nutrients through your body. Without water, every other food and nutrient is useless. Try to drink at least 8 glasses of water every day, more when you do cardiovascular exercise.

Muscle Building Nutrition Tip # 3:

Easy to follow nutrition habits you as a muscle builder should be doing

- Prepare food in advance and always have something on hand. You never know when you might have to bolt out the door for an unexpected event. If you know you have an appointment or meeting to be to, prepare food in advance so you can eat it as soon as you get home or whenever you have time.

- Take food with you wherever you go. You can't always be sure if food will be available. Remember, you don't want to miss a meal. It counter acts you weight lifting efforts.

- Eat food before you go somewhere. Then you won't have to eat on the run (even though you do have a back-up meal packed just in case!).

- Buy more food than you think you need. It can save money and it means you'll never run out of nutritious food when you're in a pinch.

- Eat a variety of foods. If you eat the same foods every day, you're missing out on some vital nutrients.

- Try to eat a calorie ratio of 40% protein, 40% carbs, and 20% fat. So a person eating 2000 calories a day should eat about 800 calories from protein, 800 calories from carbs, and 400 calories from fat.

Richard Knight is a former "skinny guy" / hardgainer who cracked the code to building muscle fast. Richard teaches other "Average Joes", skinny guys and hardgainers step by step how to build more muscle with less effort in 28 days FLAT with his own weight gain system. Get his FREE Video Course System today... http://www.buildmusclechallenge.com

Extreme Kettlebell Workout Starring Steve Cotter, 4 Volumes on 4 DVD's Containing 15 Workouts and over 100 Techniques

This 4-DVD set includes over 100 techniques and 10 amazing follow-along workouts ranging from muscle building to core and abs to hard core cardio. Vol. 1: Upper Body, Vol. 2 Lower Body, Vol. 3 Abs/Core, and Vol. 4 Cardio/Circuit. Steve Cotter. 2007, 222 min.

Price: $59.99

Click here to buy from Amazon

Quickly Build Muscles - Top 3 Muscle Building Tips

Building hard, lean muscles isn't as hard as you think. It's actually quite simple. Especially if you follow the simple 3 muscle building tips I'm going to share with you. So, if you're serious about learning how to quickly build muscles, continue to read on.

The top 3 muscle building tips are:

1. Training. This is the most obvious of the muscle building tips. When working out, be sure to include compound lifts into your plan. These lifts include bench press, squats, deadlifts, and standing barbell curls. Compound lifts are the best mass building exercises.

Also, be sure to change your workout every month. Don't do the same sets, reps, and exercises every workout. By changing your workout frequently, you'll force your body to grow rapidly. This is how you'll be able to quickly build muscles.

Another great tip is if you're always lifting low reps, let's say 3 to 6 reps for every lift, during one month when you change your workout, increase your reps to 10 to 20 reps. This will cause your muscles to adapt to the stress. You'll be amazed at how fast your muscles grow.

When you design your workouts to quickly build muscles, make sure you don't work the same body part in two consecutive workouts. What I mean is, don't bench press on Monday and then do it again on Tuesday.

A great example of a workout would be Monday- chest and triceps, Tuesday- Legs, Calves, Abs, Wednesday- off day, Thursday- shoulders and abs, Friday- back and biceps, Saturday- off, and Sunday- off.

2. Nutrition. This is the most overlooked muscle building tip. In order for you to quickly build muscles, you have to eat alot of protein and carbs. Also, eat frequently. You should try to eat every 2 hours. Make sure you eat at least 1.5 grams of protein per pound of bodyweight and at least 2 grams of carbs per pound of bodyweight.

An example would be if you weigh 190 pounds, your protein intake would be 285 grams per day and your carb intake would be 380 grams a day. You should also drink plenty of water throughout the day as well.

Some great muscle building foods include meats (chicken, beef, fish), eggs (have been shown to really help add muscles), yogurts, cottage cheese, wheat pastas and breads, apples and bananas, oatmeal, sweet potatoes, brown rice, and yams just to name a few.

3. Track your results. After every workout, write down what exercise you performed, the sets and reps for each one. The next time you enter the gym for that same workout, try to lift more weights than you were able to do previously.

Let's say you benched 225 pounds for 4 sets of 8. The next time you bench press, you should try to do 230 pounds for 4 sets of 8. This will ensure that you're always getting stronger, which will help you quickly build muscles.

Make sure you get plenty of rest. Have fun. And use these 3 muscle building tips to quickly build muscles the easy way.

For more powerful tips on building muscles quickly, visit http://www.build-muscles-quickly.blogspot.com now.

Mirror's Edge

In a city where information is heavily monitored, agile couriers called Runners transport sensitive data away from prying eyes. In this seemingly utopian paradise, a crime has been committed, your sister has been framed and now you are being hunted. You are a Runner called Faith - and this innovative first-person action-adventure is your story. Mirror's Edge™ delivers you straight into the shoes of this unique heroine as she traverses the vertigo-inducing cityscape, engaging in intense combat and fast paced chases. With a never before seen sense of movement and perspective, you will be drawn into Faith's world. A world that is visceral, immediate, and very dangerous. Live or die? Soar or plummet? One thing is certain, in this city you will learn how to run. From the makers of the groundbreaking Battlefield franchise, Mirror's Edge is an action-adventure experience unlike any other.

Price: $19.99

Click here to buy from Amazon

Bony To Brawny

A muscle building guide that will take you from Bony to Brawny in Weeks. This guide challenges all the bodybuilding myths and provides the secret to naturally producing muscle building hormones that yield Steroid Like Results without any supplements.

Check it out!

List Building Profits

Join The Ranks Of The Wealthiest List Building Moguls Who Know Exactly How To Generate Massive Email Lists Of Targeted, Hungry Buyers

Check it out!

1 Hour Muscles

75% commission - Lose Fat & Build Muscle using this Home Workout program. Just 20 Minutes a Day, 3 Days a Week to build your perfect body. No Weights. No Gym. No Pills. No Problem! Get a great body and more dating offers than you can handle.

Check it out!

Mirror's Edge

In a city where information is heavily monitored, agile couriers called Runners transport sensitive data away from prying eyes. In this seemingly utopian paradise, a crime has been committed, your sister has been framed and now you are being hunted. You are a Runner called Faith - and this innovative first-person action-adventure is your story. Mirror's Edge™ delivers you straight into the shoes of this unique heroine as she traverses the vertigo-inducing cityscape, engaging in intense combat and fast paced chases. With a never before seen sense of movement and perspective, you will be drawn into Faith's world. A world that is visceral, immediate, and very dangerous. Live or die? Soar or plummet? One thing is certain, in this city you will learn how to run. From the makers of the groundbreaking Battlefield franchise, Mirror's Edge is an action-adventure experience unlike any other.

Price: $19.99

Click here to buy from Amazon

Best Muscle Building Workout? Follow These 3 Rules

Building muscle mass is a major goal of a lot of exercisers. Some want bigger muscles to look better with their shirt off. Some want to be bigger and stronger to perform better at their chosen sport. And thus, the search for the best muscle building workout begins.

Now that you have established your goal of building bigger muscles, you need to figure out how to accomplish your goal. And this is the time to be very careful on the muscle building workout you choose. Here are 3 things you need to consider that can mean the difference between building the muscles you want... and being highly disappointed.

Avoid Training Like A Bodybuilder

There is a big difference between wanting to put on muscle and wanting to be a bodybuilder. If it is your goal to be a bodybuilder, then certainly you should train like one. But in my experience, most guys wanting to put on muscle want to look like a muscular athlete... not an inflated body builder.

If you want to put on athletic muscle that not only looks great but makes you stronger and more athletic... then you want to train like an athlete and use exercises and workouts that make bigger, stronger, more useful muscles. There is a BIG difference between athletic muscle and the muscle bodybuilders build.

Avoid The Maximum Muscle Building Hype

I have nothing against wanting to put on muscle... but why would you want to "maximize" your muscle growth? At some point, muscle size actually becomes a liability. Can you imagine building so much muscle that you can move properly, or that your athletic ability diminishes. This might be fine for bodybuilder who only need enough athletic ability to stand on a stage in a thong... but it just won't do for exercisers who want to build muscle they can actually use both inside and outside the gym.

Don't confuse not wanting to maximize muscle growth with not getting the best muscle building workout that produces real results in the fastest time possible. Your goal should be to put on muscle that improves strength and athletic ability as well as looks great in the shortest time possible. There are definitely workouts that build strong, lean, athletic muscle as fast as possible.

Follow A Proven Muscle Building Workout

The Internet is great for sharing information. But one of the major problems is information overload. There is just too much muscle building information on the web. Sadly, most of the muscle building workouts are going to be of the bodybuilding variety. And if you are looking for the body of a strong, lean athlete... then you should not be following a muscle building workout designed for inflated, bodybuilder muscles.

Another problem with too much information is you tend to jump from one muscle building workout to another. There ends up being no consistency to your workouts... and thus you don't build the muscle you wanted. So, if you want to build strong, lean, athletic muscle you need to follow a proven plan that results in this type of muscle.

If you are looking for the best muscle building workout, I encourage your to consider these three things before starting a muscle building workout. If you are not going to be a bodybuilder, you should not even think like training like one. Think about the kind of muscle you want to build and what you want that muscle to do to improve your sport, work and life activities. And finally, make sure you follow a proven muscle building workout that fits your goals.

See my pick for the best muscle building workout, check out my Muscle Gaining Secrets [http://bestathomeworkouts.com/muscle-gaining-secrets-review-and-bonus-by-coach-lomax/] review. I like this workout so much for building bigger, stronger, athletic muscle that I've even added an exclusive Gladiator Body Workout bonus. Must see, exclusive.

Six Things You Must Have In Any Muscle Building Program

If you're looking to pack on solid muscle mass, you'll definitely want to read this article.

Because there's a lot of confusion on how to gain muscle mass and what it really takes. I want to give you 6 areas you absolutely, positively must focus on in any muscle building program you decide to use:

1: The proper amount of calories.

Since your diet is one of the most important keys to gaining muscle mass, you really need to know HOW many calories to eat, WHAT types of food to eat, and WHEN you should be eating them!

If you consistently under eat, you will NOT gain muscle mass. However, if you tend to overeat a lot, you will likely gain body fat.

So you have to be pretty accurate with your calorie intake in order to gain muscle mass without a lot of fat.

2: The correct approach to training in the gym.

Any muscle building program should give you MASS building techniques so that you can gain quality muscle weight, not just fat.

You want to make sure you're not training too many days. That will stop your body from recovering and your muscles from repairing themselves.

You also want to make sure you're not doing too many exercises, reps, and sets because that too could lead to overtraining.

We'll touch more on it below, but the best approach for building muscle is to stick with the basic compound exercises (bench, squats, deadlifts, barbell curls) and use lower reps and just a few heavy sets.

3: The best possible supplements to help pack on weight.

Let's get this straight...you do NOT need supplements to gain muscle. You need calories. And I've used just about every supplement on the market and many are a complete waste of money! However, there are a few exceptions and some can help you in the muscle gaining process, if you decide to use them.

The main supplements worth taking to gain quality muscle would have to be protein (whey, milk, or egg), creatine, glutamine, EFA's, a multivitamin, and meal replacements.

Save your hard-earned money and time by avoiding the useless ones.

4: The proper amount of sets and reps for muscle growth without muscle breakdown.

Like we talked about above, you want to make sure you're setting up your weight training to be the best use of your time and energy.

Most people train the wrong way for muscle growth. What I mean is, they do way too many reps and sets, thinking more is better.

A lower rep and set range is proven to speed up lean muscle growth while minimizing muscle breakdown.

After all, muscle growth occurs from overload. And it makes sense that one

of the quickest ways to increase overload (weight lifted) is to lessen the amount of reps and increase the amount of weight.

5: The right balance of protein, carbs, and fats.

If you don't get enough protein, you WILL NOT gain muscle. If you consume too many fat calories, you'll gain mostly fat and not muscle. So it's important that you get the right breakdown of protein, fats, and carbs for your specific body type.

Most advice shows that 50% of your calories should come from protein, 40% from carbs, 10 % from fats. But this is just a guideline. Find what works best for you and stick with that.

6: The right approach to cardio so that you do not burn off all your hard earned muscle weight.

Depending on your goals, cardio may help or actually hurt your chances of gaining weight. If you're really looking to gain more weight fast, you may not want to be doing cardio at all.

That way, you don't risk losing weight and muscle by expending calories that could have been used for muscle building.

If you're looking to lose body fat while still gaining muscle, 3 to 5 cardio sessions a week is plenty.

For someone wanting to pack on the weight, I'd stick with just a couple sessions, none if you're really desperately trying to gain weight.

Those are 6 basic areas you want to focus on with any muscle building program you use.

The main points again are:

1. Find out the proper amount of calories you need to gain muscle weight without adding a lot of fat.

2. You want to set up your weight training to be the best use of time and energy in the gym. This includes how often to train, how many muscle groups, and how long to rest, both between sets and between workouts.

3. If you decide to invest in supplements, stick with the proven ones like protein, creatine, and glutamine.

4. Using lower reps and fewer sets means you can use more intensity and overload on the muscles. High reps with low weight does nothing for muscle building.

5. Out of your total daily calorie needs, you want to ensure you're getting the proper ratio of protein, carbs, and fats. You can start with the 50-40-10 ratio or 40-40-20 and go from there, depending on your results.

6. If you want to gain mass quickly, you may want to consider dropping cardio altogether. Or else, 3 to 5 sessions should be more than enough to continue gaining muscle while shedding fat.

If you're looking for a muscle building program that's proven to help you build muscle fast, check out the Simple Steps To Get Huge And Shredded workout program

Jason Ellis Dan with Weights Art Print Poster

Build strength, tone your muscles, and improve your overall fitness level with this Bodylastics Muscle & Fitness resistance bands system. Setting the standard in the home gym category, the Muscle & Fitness system stands toe to toe with the best home workout equipment, and includes everything you need to work your arms, legs, back, chest, shoulders, and abs. The system is equipped with 12 elastic bands that create more than 120 resistance levels and up to 194 pounds of resistance per side. The bands are super-strong, employing a continuous-dipped manufacturing process that uses the best-quality liquid latex to produce a material that feels better, looks better, and lasts longer. This versatility and durability means that both grandparents and NFL offensive lineman alike will be able to enjoy a terrific home workout. The bands start with two 5-pounders (yellow), with the resistance levels moving progressively upward to two 7- pounders (green), two 13-pounders (red), two 19-pounders (blue), two 23-pounders (black), and two 30-pounders (orange). The set also comes with such accessories as four extra-wide foam-covered handles, four heavy-duty ankle straps, and two door anchors that attach to almost any kind of door. With the door anchors, users can perform more than 140 top gym exercises, or they can perform dozens of others while using the bands freestanding.

Ideal for all ages and fitness levels, the Muscle & Fitness set also comes with one 76-page Bodylastics user book, one fat-burning circuit-training DVD, a heavy-duty storage/travel bag, and lifetime access to a members-only online learning center with video instruction and coaching for all exercises.

Price:

Click here to buy from Amazon

Organic Hemp Protein 50%

Organic Hemp Protein 50%

Price:

Click here to buy from Amazon

Discover the New Muscle Building Laws For the Average Scrawny Shrimps Like Us

When you get up in the morning and look at yourself in the bathroom. Are you happy with your body? If your body looks more like a long distance jogger than a sleek and muscular college sprinter, guess what? There are tons of skinny guys just like you. But I have great news for you! All you have to do is follow the new muscle building laws...

All you life, I bet the last quarter in my pocket, you have had trouble putting on muscles on your thin frame. Am I right? The usual gamut of excuses is your hormones, genetics and some other reason. But you know what? It just means you have use a different approach to growing your muscle mass. It is not impossible for you to gain muscles no matter who told you that! If you train with weights differently and eat differently, you should be able to pack on muscle mass that people WILL notice.

And the best thing about it, you don't have to be stuck in the skinny guy mode for the rest of your life where people may laugh at you and jokingly call you names.

The number one thing to keep in your mind is that thin guys MUST avoid overworking in weight training and aerobic activities.

Muscle Building Law #1:

Don't dawdle in the health club. It is a waste of your time just bumming around and you might be tempted to overwork which is going to put you back to zero. The girls aren't interested in you yet so get in the club and then get the heck out! So burn this in your memory. In and out -- just like the hamburger place.

And your workouts are going to be LIGHT! So suck it up and no... light workouts doesn't mean sissy workouts. If means you are smarter than the rest of the guys who cannot gain muscles and don't understand what we are doing. Heavy sets or long sets are counterproductive to weight gains in spite of everything you read or hear. You are a skinny guy so quit following weight lifting tips and advice for the bigger guys. Those guys already have the mass and can do whatever they want. But in order to get the MASS, you need to stop burning up all your muscles!

Muscle Building Law #2:

Lose the iso workouts. You are just kidding yourself when you do those. focus on the compound exercises only. That means throw the bicep curls, triceps pull downs, hamstring curls out the window. Those won't work for you. If you insist on doing those, think about this for a change. All the years you have been doing those isolation exercises, have you EVER gain muscles? I rest my case. Ditch 'em. You don't need them.

Only do the exercises that require a combination of your body's major muscle groups to perform. Squats are good. Military presses are good. You get the drift?

So do only the compound workouts and you will be surprised! Also get rid of that hooky 5 day split workout schedule. Just do the full body, compound exercises and just watch yourself gain the muscle mass you never thought you would get.

Muscle Building Law #3:

Aerobic or cardio exercises. keep in mind that you are NOT fat and you are trying to get bigger. So don't concern yourself so much about cardio program because you want to gain weight first and then you can focus on "cutting" yourself. Again, get the weight gains first and then worry about fat. You can't gain muscle weight by constantly burning up any weight gains you made... Makes sense to you?

So calories are extremely important for you to capture and keep in your body. You aren't even fat, so what is the point of doing cardio? so don't overdo the cardio but if you want to do something just to keep healthy and fit, fine, do a "little" aerobics but don't OVERDO IT! Focus on compound exercises in the weight rooms of the club.

Muscle Building Law #4:

Relaxation! Be sure to eat good quality foods and rest. If you are serious about gaining muscle mass, you are going to have to skip those all night parties with your friends. Just find a reasonable balance between a healthy social lifestyle and gaining muscle mass. And the most important thing to keep in mind is 8 hours of uninterrupted sleeping.

Sleeping is the time when your body repairs the stresses you put on your muscles during the daytime. Develop good sleeping habits and weight gains are sure to follow...

Muscle Building Law #5

How to lift weights properly and how much weight to lift. Ignore all the guys at the gym. They probably don't know what they are doing and will most likely damage themselves so badly that they will require surgery to fix it.

Focus on good form through the whole range of motion while lifting weights. If you are not sure about proper form, get a trainer. That is what they are for. They usually know EXACTLY how to maintain your form to prevent or minimize injuries. And believe me, you don't want to throw out your back. It really hurts!

And the last Muscle Building Law #6:

Find someone who KNOWS what you are going through and has built up his body. They were scrawny shrimps just like you are now but sport a lean muscular build that women just adore. I would call this guy as some sort of mentor. Someone who can give you tips and hints how to motivate yourself each day and whatever weight gaining secrets he may have.

Conclusion:

So let's do it. You know have the basics how to get started. It isn't a fast and dirty way but it will work. To sum it up, get working at the gym and get out when you are done, get lots of rest, eat good quality foods, use good weight lifting techniques to prevent injuries and find a mentor to help you out.

And wouldn't you know it, you are actually going to gain muscle mass that makes you proud of yourself when looking at the mirror in the morning.

Tired of being a skinny and thin? Do people laugh at your stick arms and legs? Well, let's show those losers what you can do! You CAN absolutely build dense muscle in a matter of a few months. I DID! Discover how to build muscle quickly to get bigger, ripped and respected around the gym.

Be sure to visit my site for more information at: http://www.squidoo.com/how-to-build-muscle-quickly

Muscle Building Book - Learn How to Decide on a Good Muscle Building Book

If you are trying to build muscle, there is a lot of stuff you need to know, and a lot of books out there to tell you. But how do you find a good muscle building book? After all, not all muscle building workouts are created equally, and neither are all muscle building books.

Well, if you want to find a good muscle building book, you first have to learn to recognize the bad ones. There are lots of things that can make a not so efficient muscle building book. Here are some examples.

For the workout, by the workout, and just the workout: Any muscle building book that doesn't give any information other than what workout you should be doing can be happily left on the shelves. Unless you have a wobbly table that needs propping up.

Protein, protein and more protein: If the muscle building book you're looking at has avoided that trap, then it probably needs to be given a serious look. Just remember there is a reason people go on all protein diets to lose weight. There is nothing more important to building muscles then protein, but while you're building muscle, your body still needs to do everything that it always does. And that means you still need to eat everything that makes a healthy diet, just maybe not in the same amounts.

No theory, just action: A muscle building book that gives advice on what to do is alright. But muscle building guide that tells you more is better. If you are going to be able to workout at your best you need to know how the workout affects your muscles, how to measure your progress, and just what it is that makes a good workout.

Rest, who needs rest? : Well, your muscles do actually. If your muscle building book is not giving you enough down time, it may actually be destroying your muscles. Your muscle actually bulks up in the down time between workouts, so if your book is not giving your muscles a day off between heavy duty workouts, it is better off in the trash.

Do you want to find a muscle building book that avoids all these no-no's, and will help you get the body you've been looking for? Are you looking for a muscle building book that will give fast, long lasting results, with no gimmicks, no scams, no 'secrets'? Then take a look, because here is a muscle building book that's just right for you! http://www.build-big-muscle.com

O200UM Otomix Mens Tank Top Universal Muscle logo

T-Back tank top with large arm holes. A tapered V-body for gives this muscle tank top a great fit. "Universal Muscle" Logo on front of tank top. 100% Cotton jersey tank top.

Price: $18.95

Click here to buy from Amazon

Revell 1:24 '70 Mustang Boss 429 3 'N 1

1:24 scale. This great kit comes with 2 motor variations, stock 429 or dual 4 bbl with hi-rise manifold, also comes with 3 sets of rims, authentic decals, and optional tires. Over 90 pieces. Skill level 2.

Price: $22.99

Click here to buy from Amazon

Muscle Building Made Simple - The Essential Framework For Building Muscle Simply And Efficiently

People tend to make muscle building a lot harder than it should be. I can't say I blame them. With a plethora of muscle building magazines, stores full of hard to pronounce supplements, and advertisements promoting the latest fitness fad it's pretty easy to get overwhelmed quickly.

The truth is...the basic concept of muscle building is actually pretty simple. To gain muscle you must do two things:

Eat more calories than you expend


Break down muscle fibers through physical exertion in order to grow them back bigger (usually through weight-training)

These 2 critical principles are the foundation for any sound muscle building program.

Now...here's where things can get tricky. If you don't already know how to eat or weight-train properly then you must to learn how to do them CORRECTLY.

To tell you the truth, this is hard part. It takes many hours of research and many, many grueling weeks and months of real live application to master nutrition and weight-training.

The reason that it is so hard is because nutrition and weight-training for muscle growth have many in-depth intricacies, rules and best practices.

So rather than try to teach you everything, I will provide you the essential framework for muscle building in a simplified fashion.

Eating Made Simple:

Determine Your Daily Muscle Building Calorie Intake Level. There are many advanced formulas to do this. A very basic one is to multiply your body weight by 20. (So if you weigh 140lbs eat around 2800 calories a day)



Eat 5-6 Times a Day. Yes it's possible. Initially it will be hard, but your body will adapt if you are disciplined enough to make yourself eat every 2-3 hrs.



Eat Well-Balanced Meals. Feed yourself the right way. Just because you are eating more calories does not allow you to eat unhealthy. NO JUNK FOOD. You should eat balanced portions of complex carbohydrates, proteins, and essential fats.



Consume Plenty Of Protein. Protein is an essential ingredient for muscle building. An old rule of thumb is to consume at least 1g of protein per lb of bodyweight a day (If you weigh 140lbs consume 140g of protein).



Drink A Lot Of Water. It cannot be overemphasized how important water is. For a very basic calculation drink a minimum of ½ your bodyweight in ounces. (If you are 140lbs drink at least 70 ounces a day)

Training Made Simple:

Develop A Weight-Training Routine. Weight-Training Routines are widely available through books in print and on the internet. A weight-training routine will outline which exercises need to be performed, when they should be performed and how many times they should be performed.

Any sound muscle-building weight-training routine will require you to...

Weight-Train INTENSELY. Place your muscles under stress far above and beyond normal circumstance to promote growth. This means train with maximum effort every repetition of every exercise.



Lift Heavy Weights. Lift HEAVY weights to achieve maximum muscle fiber break down.



Progressively Increase. Systematically increase the difficulty of your workouts to continually challenge your muscles. This means increase weight or repetitions performed (or both) for each workout.



Allow Adequate Time To Rest. Muscles need time to FULLY RECOVER after being subjected to intense stress. Do not work out a single muscle group directly more than twice a week. (Working a muscle group directly only once a week is often the recommended standard)



Limit The Length Of Your Workouts To 60 Minutes Or Less. Prolonged intense physical exertion beyond one hour can lead to increased muscle loss.



Workout No More Than 3-4 Days as a Beginner. Over-training is a fundamental error of many beginners. To reiterate your body needs time to FULLY RECOVER from previous weight training sessions.



Workout All Of Your Muscles. Incorporate weight lifting exercises to stimulate muscle growth throughout your ENTIRE body for maximum overall muscle growth and to keep muscular symmetry.



Be Safe - Exercises performed with free weights can be very dangerous if not performed properly. If you are inexperienced it is highly recommended to do adequate research on the matter to perform the exercises safely and correctly.

Where To Go From Here:

Remember what I have provided is just the essential framework for building muscle in a basic simplified format. If you follow the key points here you WILL gain muscle, however, you still should continue researching to gain a FULL understanding of the principles I have laid out.

There are many great guides on the internet that will give you an in-depth, comprehensive review of the basic information I have provided you.

Just remember everything you learn about muscle building going forward should relate back (in some fashion) to the two the simple overarching principles outlined here (Nutrition & Training).

Good luck on your muscle building journey!

CK Clark is a fitness author, fitness advocate, and founder of [http://www.bestmuscleprograms.com] which provides reviews of the top internet muscle building programs.

Epic Warrior Diet and Workout Program

Brand new exclusive muscle building product from BuiltFit.com. High converting sales video. 75% payout, join now! Affiliate tools at: http://www.builtfit.net/affiliates/.

Check it out!

Muscle Building - Advice on Fast Muscle Gain

Gaining muscles is essential for those who want to improve the overall shape and structure of their body. Though it is true that not all people can get the muscles of professional trainer or six pack abs, it is not really very difficult to build muscles which shape and define your body and hence make it more attractive. The biggest contributor for building muscles is the dedication and consistency with which all exercises are done. It should be remembered that the lack of dedication results in irregular periods of exercises which leads to muscle building taking a lot of time.

The extra time could have been used for gaining muscles and improving growth of the muscles in the regular phase. Hence it is essential that you maintain a certain level of regularity in the muscle building routine and if you want to gain muscles fast then there is no other alternative except being regular with your workouts and muscle building sessions. However one advice which should always be followed is that the muscles should be rested on alternative days. So if you are working on the chest muscles today then you should rest it tomorrow.

This will ensure that the body suffers from no internal injuries or any other similar kind of ailments due to the exercises. Muscle building can also be accompanied with therapeutic massages which help in the accentuating the muscles. Though these massages do not actually contribute to the building or development of the muscles, they help in making them more visible and prominent. It has been seen that the muscles of the body are also more relaxed due to these massages and are able to perform much better.

One other important aspect of muscle building is the right diet. The diet of the person varies as per their body structures and their target requirements. It has been seen that a lot of people want to gain muscles so that they can increase their body mass and gain weight while some people aim to build muscles so that they can loose weight on the body and target certain areas. Hence the diet for both these muscle builders would be different considering their different approaches to muscle building.

Those who are trying to gain weight should increase their calorie intake with an increase in their diets and consumption of the healthy carbohydrates and fats. This will help them to gain mass but avoid putting on fat. Banana is one of the best foods which helps in gaining mass but not fat. Those who want to loose weight should minimize their consumption of healthy fat and carbohydrates also because they have to reduce their calorie intake. Their focus should be on eating lesser number of calories but adequate nutrition.

Combining the right techniques of dieting and consistency in the exercise regime is considered to be the best way to build muscles at a faster pace and also for the body to get adequate amounts of nutrients to replenish its internal system. Hence it is essential that a healthy diet be accompanied with the muscle building program.

CLICK HERE: Gain Muscles Fast with a great step-by-step guide to build muscles that won't fail you? Click here to find out more about.

Mens New Bodybuilding Workout Muscle Gym Pant Gary Majdell Sport

Mens new bodybuilding workout muscle gym pant Gary Majdell Sport. On seam pockets. 2 inch covered elastic wasitband for extra comfort and support. 32 Inch inseam. 50/50 Cotton / Polyester jersey. Direct from manufacturer Gary Majdell Sport. 100% Customer satisfaction guarantee.

Price:

Click here to buy from Amazon

Muscle Building Program

Muscle gain truth is an online center for getting up-to-date guides one can apply to build muscle fast and through the easy way. This article is written to encourage anyone that muscle building is for everyone and that it can be achieved and also to link the reader to muscle gain truth, so he can start his or her muscle building program as soon as possible with the help of a muscle builder. Muscle building program can be done by anyone whether slim or fat, it's a fitness anyone can do if he invests his or her time and effort to it. I know of a guy who was very slim but he took to the task of muscle building and gained muscle, you need to see his arms, chest and shoulder, they are very huge.

Weight lighting is a part of muscle building program that should not be ignored, it's wise for a muscle builder to spend 2-3 hours of his time lifting weights. If weight lifting is to be done the weightlifter should ensure that he/she carries the exact weight scale for that particular muscle building exercise, this is necessary to acquire the desired muscle program.

Another factor to try out is the type and calories of food to be eaten, this is also essential to get the desired muscle building, This is one of the effective aspect of muscle building, the type and calorie of food you eat should be taken into consideration. Try every possible best to follow the guides of a muscle building expert for the type of food and calorie of food to be eaten during muscle building program, this is so because this can limit the desired muscle building program. Some people spend about 6 months building muscle without getting their desired workout plan, not minding the fact that they are not following the rules and regulation of muscle building.

It's no secret that the more time you spend in weightlifting and if the scale of weight you lift is higher, the more muscle you are likely to gain. This works for real and if you are able to get the right weightlifting scale for muscle building from an expert then your dream of gaining huge muscle for sure will be acquired. Finally I recommend Muscle Gain Truth to anyone that wants to build a successful muscle fast and through the easy way. For years now, muscle gain truth has been no 1 leader in muscle building workout plan, try them today and watch your muscle building grow the way you want them to be and through the easy way.

Huge Muscles Fast

Gain Ripped & Huge Muscles Fast With A Drastic Bodybuilding Program

Check it out!

Tried & True Fitness Guide To Muscle & Might

New product. Popular, high-converting ebook and bonus reports for the muscle building niche. Warm traffic converts at 11%.

Check it out!

Omron HBF-306C Fat Loss Monitor, Black

Omron HBF-306C Fat Analyzer HBF-306C Personal Health Monitors

Price: $39.99

Click here to buy from Amazon

Link Building Mastery Master the Art of Link Building

At a 50% commission rate and a high converting sales page. This complete guide to link building and backlinks will make you tons of cash. Featuring interviews with Tamar Weinberg, Andrew Warner, Glen Allsopp, Linda Bustos, Marko Saric, etc.

Check it out!

The Muscly Jerks Guide

Muscle Building Program To Attract Women. 75% Commission = 24.92/Sale.

Check it out!

How to Get Bigger Muscles - 3 Muscle Building Secrets

So you want to learn how to get bigger muscles? Well you have come to the right place! In this article I will unveil 3 muscle building secrets to help you transform your body no matter what fitness level you are currently at. Armed with this secret information you will build muscle mass faster than you thought possible, this is how to get bigger muscles...

Examine your muscle gaining regime and be sure it includes the following muscle building secrets:

1.) Keep your workouts to an hour or less.

People who know how to get bigger muscles maximize the effectiveness of their workouts. If you think that you need to workout for hours on end in order to get maximum muscle gains you are wrong. Unless you are either extremely genetically gifted or using a large amount of steroids there is no way you can workout at maximum intensity for over an hour, highly intense exercise becomes progressively less effective beyond that time. There is no extra benefit in working out for longer, that isn't how to get bigger muscles! Your muscles get tired and you are more susceptible to injury. Keep your workouts short and very intense and you will be utilizing one of the most under-rated muscle building secrets, helping you create a better body.

2.) Go to failure and then some.

Training to failure has been advocated as one of the key muscle building secrets by personal trainers and fitness experts for decades - they see it as the definitive answer to the how to get bigger muscles question, this type of training method is highly intense and is vitally important if you want to build muscle mass fast. Training to failure works but muscle gains can be increased still further by training beyond failure. What do I mean by "beyond failure"? This method doesn't involved, drop-sets, super-sets or forced reps like many of the popular high intensity techniques used today - it's more simple than those and yet extremely effective.

Basically training beyond failure is continuing to push or pull the weight for a short period of time (20 seconds or so) once you can no longer complete a rep. Most people who train to failure don't utilize this one of our muscle building secrets at all and immediately stop pushing once they realize the rep cannot be completed and drop the weight against the safety pins or allow their spotter to rack the weight - don't get into this habit - continue to push for another 15-20 seconds. You'll need a good spotter for this technique to work or a rack with low safety pins but you'll soon see that the results are phenomenal, this is how to get bigger muscles!

3.) Create a great workout plan.

The final one of our muscle building secrets showing you how to get bigger muscles is to create a comprehensive plan and goals in order to accomplish maximum results. You won't see maximum muscle gains until you have done this - don't follow the herds and start throwing weights around because it looks cool. You must know what you are doing and why you are doing it and then you are able to figure out what works for you and what doesn't. Everyone is different, what works for one person doesn't necessarily work for everybody - have a plan and stick to it for a sustained period of time so that you find out whether or not it is the right plan, only then will you turn your vision into a reality. Ultimately this is how to get bigger muscles.

The very best plans are those created by fitness professionals who have been there, done it and got the t-shirt. One that has worked wonders for me and contains a wealth of muscle building secrets is the MGT training program, you can check out my review of that program by clicking through this link - Muscle Gain Truth Review [http://www.squidoo.com/muscle-gain-truth-review1]. Utilize these 3 muscle building secrets and you will soon find that the question of how to get bigger muscles is answered quickly with truly amazing results.

You have now learnt some of the muscle building secrets but wait - there's more! If you want to lose fat as well as build muscle you need to discover the hidden fat loss secrets that the top fitness professionals want to keep for themselves by visiting Fat Burning Tips. By doing so you will be ready to create the body you have always dreamed of. You know how to get bigger muscles - now find out how to lose the fat!

Lean Hybrid Muscle Reloaded - New Video Sales Letter!

Vsl just beat out our written sales page. This product is super popular, don't miss out. Perfect program for building muscle and burning fat. Best affiliate area ever with tons of tools: http://www.leanhybridmuscle.com/profit-center.php

Check it out!