Saturday, August 27, 2011

How To Get Nice Muscle Tone And Build An Attractive Muscular Body

How To Get Nice Muscle Tone And Build An Attractive Muscular Body

Author: Chris Chew

Most people know that they need to lift weight build muscles. However many just want to have nice muscle tone and an attractive but not too muscular body as they do not want big muscles. So they just lift light weights with high repetitions. Well, it is not going to work. To have nice muscle tone, you will have to build some muscles right? So you will have to lift heavy to force your muscles to grow. Once you are satisfied with the size of your muscles, you will then need to cut your body fats for your muscles to show up well and that means nice muscle tone.

You need to have a solid commitment and knowledge to get nice muscle tone and build an attractive muscular body. Here are some muscle building tips. Before you commence weight training, remember to warm up and as well as doing some stretching exercises.

•Train Muscle With Free Weights

Machines will have its uses, but for a start, concentrate on free weights. That means work almost exclusively with barbells and dumb bells. Free weights recruit many stabilizing muscles for balance and control. That means you will work a lot more muscle parts other than the intended ones. That will give rise to little bumps, striations and definitions all over your body instead of one huge lump of muscle on your intended muscle. Because of the extra stimulant created, your muscles grow faster too. Why else do you think all professional body builders almost exclusively use free weights?

•Train With Compound Exercises

Incorporate as many compound exercises as possible to your routines. Compound exercises are exercises that involve 2 or more joint movements. Because they utilize more joints, which means greater muscle mass are involved. Greater muscle mass means heavier weights. Heavier weights mean encouragement of greater muscle growth. More muscle growth means more tone to your muscles.

Some excellent compound exercises are the Squat, Deadlift, Chin ups, Dips, Bench press, Barbell Press, Lunges, Bent-Over Barbell Row...etc.

•Train Intensively But Do Not Over train

You must train intensively for your muscle to grow. Try to do more reps or add more weight than the previous session or else your muscles will think (actually muscles don't think, they adapt), "Ah... we've done that. Nothing new, so no need to grow bigger and stronger." That being the case, you will wreck your chances of attaining an attractive muscular body.

Because of this, it is important that every time you train hard, you give your body time to recover as it has suffered strains and actually sustained many small scarring. Contrary to popular belief, your muscles grow when you rest, especially when you sleep and not in the gym. So sleep at least 8 hours a day. Also, do not train everyday or work the same muscle group more than once or twice a week. If your training was vigorous enough, do no more than an hour per session.

Try not to do cardio work on the same day as your weight lifting work. In fact, during the muscle building phase, you should do less cardio work as aerobic exercises burn muscles. You can increase your cardio work at cutting body fat phase, so as to lose body fat in order for your muscle tone to show up nicely.

•Technique And Form

This is the most neglected fundamental of bodybuilding. Everywhere, everyday, you will see people using wrong forms and techniques. This not only compromises your growth, it will also make you susceptible to injuries... sometimes even permanently putting you out of the gym.

Wrong form occurs usually when people try to lift weights that are too heavy, whether out of vanity or ignorance. As a guide, always lift with strict focus on the muscle you intend to build for that exercise. Feel it contract and extend. Lift the weights deliberately and slowly. Never ever swing your weights up especially when doing bicep curls or the military press.

•To Build Muscles Fast You Must Perform Lower Body Exercises!

This is what most people don't realize. Your lower body makes up 60-70% of your musculature. If you don't train them, not only will you look spider-legged, your entire body will not grow as quickly and as large. Don't think that you can hide those skinny limbs in pants! Most people do not train their legs because squats, dead lifts and lunges can be very grueling exercises. But it is precisely because of such intensity that you will produce more growth hormones when you sleep and overall muscular development is stimulated. Your body shape will also be more balanced and therefore more attractive.

Do read up more to understand how your muscles work and then work on it so that in no time you will be a proud owner of a well tone attractive muscular body.

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Chris Chew is a fitness personal trainer of fashion models, actors and male pageant winners.

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Saturday, April 2, 2011

Build Muscle

Build Muscle Bulk - How to Gain Weight and Bulk up Muscle Mass

Author: Muscle Trainer

Build Muscle Bulk

If you want to gain weight and bulk up your muscle mass, there are selected facets of your diet which you are required to attend to, in the face of the main key is to understand the electricity equation. If you take in less energy than you use in exercise, then you will lose weight. Too many people start a diet and exercise regime more suited to weight loss than weight gain, and wonder why their muscles are not getting bigger. What will happen in such a situation is that the body will first make up the energy deficit from your body fat, and when that has been depleted it will use your muscle mass.

Yes, that’s right. If you do not take in more calories than you use, then the more exercise you carry out the SMALLER your muscles will get, not the larger. I know that you likely think that your muscles should develop in line with the amount of exercise you do, but this is a misconception. The energy you expend, not only in exercise but also in your normal metabolism (the life processes such as breathing, digestion and blood circulation) must come from somewhere. If not from the food you eat, then it must come from your body store. The first to go is the liver’s store of glycogen – the body’s emergency energy store.

Then the fat stored under the skin. The muscles start to go along with the hard fat deposits around the abdomen and major organs that cause so many health problems. Ultimately, your muscles lose so much density that you get too weak to exercise. That is the bad and ineffective way to try to bulk up your muscle mass. The correct way is to take in more energy than you use. Let’s refer to energy as calories, since basically that is what the calorie is – a measure of heat content or heat energy, but in dietary terms a measure of the energy potential of food.

Not exactly, but near enough for most people to be able to equate calories with diets and weight. If you eat more calories than you use, then you will put weight on. If you don’t exercise much, then that weight will be as fat. If you do exercise, what happens is that more blood flows to the muscles being exercised and certain biochemical reactions work to build up the muscles. It’s a complex process, but the end result is that if you use up most of the calories you eat in exercising your biceps, then your biceps will grow in preference to any other muscle in your body.

However, if you use up more calories in doing that than you eat, then eventually your biceps will waste away along with the rest of your body tissue. The answer to bulking up your muscles is to eat a carefully controlled diet offering a balance of short and longer term calorie release, together with a controlled exercise program aimed at developing specific muscle groups. Golfers can do this by swinging a club with added weight, and all the muscles used in their golf swing are made stronger and larger thus allowing them to impart more speed and energy to the club face as it drives through the ball. Build Muscle Bulk

Weightlifters do it by working the muscles used in their lifts, so that those most needed in doing what they do are used during the exercise program. Swimmers do so by exercising their shoulder and leg muscles: you don’t see swimmers with massive biceps or a fantastic grip, but their shoulders are well developed. The secret is to eat more calories than you need, and then use the excess by working the muscles you want to build up.

Check up your muscle girth and also your total weight. If you need more calories, then eat them, and if you’re putting on too much weight then either eat less or exercise more. It is a simple equation and it cannot be altered. It is a law of biochemistry, and just as Scotty claims that ‘You canna change the laws o’ physics’, you also canna change the laws o’ biochemistry. Nobody can. So, to recap: if calories in < calories used, you lose fat first then muscle mass. If calories in > calories used, you add weight. If you don’t exercise, that weight is fat. If you do, that weight is added to the muscles you exercise.

If you know the best foods to eat for a balanced calorie diet, and what exercise to take to bulk up the muscles you want to strengthen or make bigger, then you can control your diet/exercise/muscle bulk. It is not just any calories that you should take in. For example, a diet of sugary sweets or chocolate cake generates rapid energy that has to be used up faster than you are probably able to, and hence will result in fat no matter what exercise you take. Your calories should be released at a rate equivalent to the rate at which they are used up for best effect in allowing you to gain weight in the way that you want to.

Most people who are trying to achieve this are advised to take supplements containing who knows what! However, there is a way to pack on muscle where you want it, and to bulk up either for a better shaped body to wow the girls, or even from competition. There is also a way for the girls to do the same, again without the use of dubious supplements. Most websites on the internet offering advice on muscle bulk and gaining weight are very incomplete in that they go no further than recommending expensive supplements.

However, there are a few that demonstrate how to achieve what you are looking for in a safe and inexpensive fashion. If you want to know how to gain weight and bulk up muscle mass safely in without the cost of expensive supplements, there are sites online that can provide you with that information, and also the exercises needed for you to bulk up your major muscle groups and gain weight in muscle not in fat. Start taking action to gain your muscles by Getting Your Build Muscle Bulk eBook now!

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Monday, February 21, 2011

Saturday, February 27, 2010

Build Muscle Mass

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Advanced Muscle Building

Most Effective Exercises For Building Leg Muscles

Author: Thomas Calkins

To effectively build muscle mass you will need to do several intensive lifting workouts per week. The best way to avoid over straining your muscles is to focus only on either the upper body or lower body in one session.

Here is a compilation of the best muscle building exercises for your lower body:


Body Position - Provide a solid base by placing your feet marginally further apart than your shoulders. The bar of the weights needs to be resting across the balls of your feet. Look straight forward and squat. Make sure you keep your back straight to avoid injury. Position your hands a little wider than your feet, and firmly hold the bar with both hands.

The Lift - Keep your back and arms completely straight and lift the bar. Your aim is to work your leg muscles - which will be providing the power. If you feel pressure and pain in your back, your technique is incorrect. If your back is not completely straight you risk damaging your disks. When you have achieved an upright position, raise the bar up from the shoulders and the lift is complete.

Completion - Use precision and control to return the weights to the floor. Your back should be rigid, and you should use your hips and knees to lower your body.


Body Position - Firstly, you should position the bar of the weights approximately 3 inches lower than the highest point of your trapezius. Back up to the bar, and provide a solid base by placing your feet marginally further apart than your shoulders. Place your hands on the bar at a comfortable distance apart.

The Lift - It is critical to look straight when you do this exercise, because shifting your focus can lead to a nasty fall. Your torso should be rigid, and you should bend your knees to lower your body.

Completion - Use precision and control to rise from your knee bend into the standing position again. Your hips and knees should be extended, and your focus should be on controlling the bar's motion.


Body Position - Take a stride, maintain the position, and move your feet slightly further apart. A straight line should form between your front knee and front foot. To use this exercise to its fullest extent, add dumbbells in both hands.

Movement - Bend your front knee thus lowering your back knee towards the floor. Avoid the temptation to lean forward by focusing straight in front, and keeping your chin up.

Completion - Straighten your legs and return to your original position. You should tightly squeeze your buttocks and use your abdominal muscles and lower back muscles to keep your upper body rigid.

Leg Press:

Body Position - Use the leg press machine for this exercise. Sit comfortably in the seat with your back straight. Place your feet a little more than shoulder width apart, and stabilize them by using the footpad provided. Ensure that your legs form an angle of around 100 degrees before you begin.

Movement - Use your heels to push off from the footpad and straighten your legs without locking them. If you use the balls of your feet instead of your heels, you will risk injury.

Completion - Restore your legs to their original position by using a carefully controlled, gradual motion.

Calf Raises:

Body Position - If your intention is to use a calf raise machine, put your feet on the pads provided, and position your shoulders properly with the shoulder pads. If you are using free weights, hold them securely and put your toes on the edge of your block.

Movement - Using the balls of your feet, carefully move your body in an upwards direction. Keep your knees straight, and use the motion provided by your ankle.

Completion: Using precision and control lower your body until your heels are only slightly elevated from the floor.

Leg Extension:

Body Position - Use the leg curl machine for this exercise. Seat yourself and place your legs over the bar which will lie in a resting position behind your knees - forming a 90 degree angle. Tuck your feet behind the other padded bar which should lie over your ankles. Remember that the height of this second bar will determine how far you are moving the weight. Further down = more valuable muscle mass.

Movement - Extend your legs in a kicking motion without locking your knees.

Your calf muscles and the floor should be parallel.

Completion - Return your legs to their original position using a fluid, controlled movement with no jerking. Lowering the weight is as important as elevated in to build your muscle mass.

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Advanced Muscle Building

Exercises to Build Chest Muscle Fast

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Exercises to Build Chest Muscle Fast

Author: Anthony Garvin

You see them on TV, at the beach or just walking about -- men with well-defined pectoral muscles; you're envious. They have the definition, they have the look, and they have the broad shoulders that carry their build and put your less-than-well-defined chest muscles to shame. If you're getting ready to hit the beach, planning a stay at a resort with a pool, or just want to add some definition under your shirt, here are a few exercises to build your chest muscles fast.Dips Often overlooked by individuals, dips are an effective way of building chest muscle, as well as adding definition to your chest, and working your triceps in one simple action. Traditionally, dips take place on parallel bars, but you can also perform these exercises from the comfort of your home if you have two sturdy surfaces that are at an even height and can hold your weight.For the biggest impact on your chest muscles, you should lean forward during your reps and be sure to lower, and raise, yourself as much as possible.PushupsWhile pushups may seem plain-Jane and boring, there are ways to spice up your pushup routine that will help you add definition while working different areas of your chest to build up muscle. Most people know about standard, military-style pushups where your hands are placed shoulder-width apart, and those work, but there are several variations of pushups:1. Incline pushups2. Decline pushups3. Wide push ups4. Diamond pushupsTry mixing and matching different push up routines -- this will help you to work different parts of your upper body and different chest muscles as well.Weightless resistance trainingIt may seem silly, but you can tighten, tone, and even build chest muscle fast without heading to the gym. There are many types of 'weightless' resistance training that you can incorporate -- from dips to butterfly-like presses.Here are two types of resistance training that will help you to build chest muscle up quickly:* Interlock your hands directly in front of your chest and try to pull them apart.* Replicate a butterfly press without a weight-training machine. While you can certainly use free weights and work to build muscle mass, you can also create your own resistance while performing these butterfly-like presses and add definition to your chest muscles.The exercises that we have outlined here not only will help you to build chest muscle quickly, they are all easy enough to be performed from your own home. Weight training and muscle building does not have to be difficult, and with a little bit of effort, you can have the well-defined chest muscles that you have been looking for in no time flat. answers common muscle-building questions and shows individuals how to build muscles quickly. For reviews on the top muscle-building programs, visit

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