The Muscle Maximizer

The Muscle Maximizer

The Best Way to Build Muscle Fast Is to Lift Heavy Weights

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The overall most effective approach to build muscle rapidly is to lift heavy. You ought to be picking a weight for your specific physical exercise which just allows you to complete 3 to 6 repetitions. If you're able to do 7 plus repetitions, you must increase the weight and when you can't do 3, you need to lower the weight. Towards the end of your very last repetition in every set, you should be at complete failure and never capable to complete one more repetition.
Why you ought to lift heavy weights to build muscle immediately
Without getting far too complex, there's two main different kinds of muscle tissue, slow twitch and fast twitch. Fast twitch muscle is responsible for moving heavy weight yet tires rapidly - think Arnold Schwarzenegger. Slow twitch muscles account for moving lighter weight though taking much longer to fatigue. Think of a long distance runner. Can you see the difference? Fast twitch muscle gives you the contour and definition of a toned and hard body whilst slow twitch is less defined and doesn't appear rock hard.
How do you find the proper weight to lift in order to activate fast twitch muscle fibers?
There are a few methods to discover what weight you ought to be using. You can Google "1 Repetition Max" to discover just what the highest weight you "could possibly" be training with is. But, we do not recommend doing that - people's strength levels fluctuate and the calculator advises a weight which can be overweight, it's easy to turn out to be married with it and hurt oneself. The most effective way to identify your ideal exercise weights is to work through lighter to heavier with time and experience.
Your body will be the only instrument that will precisely let you know every time a weight is way too heavy or too light. Test out a weight and if you can do more than 6 reps, it's too light - raise the weight by 10%. If you can not actually do 3 repetitions, the load is too heavy - carry out the reverse and lessen it by 10%. The technique here is always to discover a weight that is ideal for your ability. Using this method, it truly is not unusual to pick a weight that you believe is too light and then two weeks later find out you have to increase it. There's no superior feeling. Building muscle is a blend of strength levels and muscle size and so don't worry if you're starting small, you'll be building huge muscles speedily, have confidence in us. Just be certain you do not grab a weight that's too heavy mainly because of your pride.
You will need to completely focus to build muscle
One of the most difficult things to conquer when trying to build a huge chest and build 18 inch arms is concentrating. It's very hard to grab a 25lbs dumbbell to do dumbbell bench presses when the person beside you is using 90lbs dumbbells and grunting like mad. Having said that, you need to focus on what you are executing and exactly where you are at physically, figuring out how to ignore the gym surrounding you. The desire to cheat is remarkably powerful any time you are feeling poor or little compared to other individuals. However, the turtle certainly wins the race when building muscle.
Start out within your boundaries and opt for a weight that is certainly appropriate for you. Be strict with your form and make sure that, in trying to lift heavy, you aren't sacrificing your form. You will feel remarkable making use of 90lbs dumbbells but you'll certainly really feel dumb when that dumbbell crashes down on your chest muscles and you can't exercise for six to eight weeks.
Get a workout partner
The easiest way to be sure that you're pushing yourself to the maximum and not cheating should be to get a workout partner. Exercise partners are wonderful for the reason that they make it a whole lot less difficult to locate your limit and push through it - a key to building muscle quickly. It's actually your exercise partner's obligation to make sure your form is right, to assist you work through a sticking point (that is where you feel like you can't move the weight though you aren't fully spent) and to always keep you safe. Your training partner's major duty is always to ensure you really don't harm yourself for starters and to keep an eye on your form second.
A number of ending thoughts:
* Through trial and error, select a weight that will allows you to complete 3 - 6 repetitions. 
* Don't forfeit excellent form for heavy weights or you will injure yourself. 
* You are going to build muscle quicker if you're working out with a partner who is able to push you. 
* Be sure your work out partner has the exact same objective as you - to build muscle quickly!




Monday, August 5, 2013
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How to Get Big Arms Fast - 3 Exercises to Get Huge Arms

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Big muscular arms are the true definition of strength and power and can really transform a person's appearance and confidence. Problem is that most folks when thinking about how to get big arms fast make the mistake of focusing solely on the biceps, and believe that biceps mean big arms.
BIG mistake!
Why?
Well, first let me give you a little anatomy lesson...
To get big impressive arms you should look to work on the 3 major muscle groups that make up the arms - the Biceps, the Triceps, and the Forearms. It is these 3 muscle groups combined and the balanced development of all three that help you to get big arms fast.
Here I'm going to show you my 3 favourite exercises of how to get big arms fast - one for each of the major muscle groups of the arm.
How To Get Big Arms Fast - Biceps - Standing Barbell Curl
The real king of bicep exercises this is used by folks at all levels from Mr. Olympia down to Newbie, to get big bulging biceps.
Stand with your feet a shoulder-width apart and hold a weighted barbell with both hands in an underhand grip. Let it hang in front of you at arms length and make sure your elbows are tucked in and close to your torso at all times.
Now, pull up the barbell by rotating only your forearms, using the strength from your biceps to do so until the barbell is at about shoulder-level. Hold the contraction for a beat to maximise the effort, then lower to the starting position.
Repeat for 3 sets of 6-10 repetitions
How To Get Big Arms Fast - Triceps - Lying Barbell Extensions
This exercise particularly stimulates the large inner head of the triceps and works like a charm. Lie down on a normal weights bench (that you would use for a chest press) and hold a weighted barbell with your arms straight (but a slight bend in your elbows to avoid injury) - hands a little less than a shoulder-width apart. Now lower the weight by bending your forearm down without moving your upper arm - this should be in an arc motion and should be lowered until the barbell is an inch or so away from your forehead. Now push the bar back up in an arcing motion using only your triceps.
Perform 3 sets of 6-10 reps.
How To Get Big Arms Fast - Forearms - Wrist Curls
Anyone who's tried these will know they are incredible for building big strong forearm muscles and an iron grip.
Sit on the side of a flat bench and hold a barbell with hands in such a way that your elbows are resting on your thigh muscles and your forearms are pointing straight forwards (palms should be facing down).
Now, simply rotate your hands up and down in a controlled manner and you should begin to feel the burn pretty quickly.
Repeat 2 sets of 6-10 reps, then perform the same exercise with your palms facing up in order to work the other muscles of the forearm.




Saturday, August 3, 2013
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How to Build Your Best Body Ever Without Supplements - 7+2 Tips For Stellar Results

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Natural bodybuilding is the way to looking good and feeling great without using supplements and drugs. A great taut body with pure lean muscle mass can be yours without the huge cost (both financial and physical) that comes with juiced up alternatives.
To get the results you want from natural body building you need a good basic workout and excellent technique.
A good basic workout will include all the muscle groups. Work the largest muscle groups first chest, legs, back and the smaller ones last: calves, triceps, abs. The reason for this is that the smaller muscles groups are also being worked out when you do the larger ones and you don't want to tire them out early or over-train them so you are unable to operate at peak performance when training your larger muscle groups.
Technique is extremely important to both prevent injury and to get the most out of the time you spend in the gym. In fact you will spend less time in the gym and get better results if you pay close attention to getting your technique right.
Look in the mirror as you work out. This is not to be vain but to check that you are performing the exercise correctly so you can make adjustments if you are not. This is very important and a lot of people are too shy to do this. Also you will see your muscles working . This is the best way to encourage yourself.
7 + 2 tips for stellar results:
1. Always warm-up. Make this a rule. Do 15 minutes of stretches and 5-10 minutes of light cardio and if the temperature is cool wear a light sweatshirt. You want to keep your outer temperature warm whilst you increase your core temperature.This way you will avoid injury.
2. Aim to do each muscle group twice in one week if you are working different muscle groups on different days.
3. Variety. Always be increasing the weight or the reps or varying the way you perform the exercise slightly. Muscles have memory and you need to confuse them to get maximum growth.
4. Do compound exercises (exercises that use the supporting muscles as well as the target muscle) before isolation exercises (exercises that isolate and work only the target muscle). This will produce a more natural look to your muscle gain and help you avoid injury by warming up the muscle group properly.
5. REST. Your muscle is not being built when you work out but when you rest. So work it hard and then let it recover for great results.
6. Control. Stay in control of every rep you do. Think about the muscle you are working. Avoid quick burst movements (unless it is appropriate to the exercise) and lazy techniques.
7. Use the 30 minute window after your workout to whack back in vital minerals lost in sweating and used as fuel. This is the optimal time to drink a fluid replacement drink.
8. Listen to your body in regards to food. After your workout your body will tell you exactly what you need to eat. Listen to it.
9. ALWAYS cool down. Do the same stretches you did for the warm up but halve the time, and do some light cardio, 5-10 minutes.
Once you have a great basic routine, stick with it. There are plenty of ways to add variety to a good basic workout to keep your muscles confused and growing.
Following a natural bodybuilding workout leads to greater satisfaction and the development of a physique that builds your genetically strong areas and your weak areas in a harmonious and visually pleasing way. There are various inexpensive tools that you can use to help keep motivated.
A training diary is a great way to keep track of your weight and rep increases.You will get stronger much faster than you think and as you keep changing reps and varying the weights it can become a bit much if you try to keep it all in your head.
Personal trainers can be expensive but can be well worthwhile at different phases of your training, thus keeping your costs down. For instance at the beginning phase of embarking on your training and maybe again when you reach a plateau.
A great asset to your training is to have a training partner so you can "spot" for each other (take the control of the weights if you are unable to complete your last reps). In this way you will push each other to greater muscle gains faster. With this in mind it is advisable to choose someone within your own weight range.



Friday, August 2, 2013
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Body Building - Best Foods to Eat to Build Muscle Fast

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Are you someone, who believes that health is wealth and for building strong muscles like your favorite sports star, you need to follow some healthy diet chart? You are absolutely correct. A healthy diet chart is very important if you want to develop your body muscles. If you want to develop your body muscles, you will have to consume different nutritious and high protein food. However, you need to avoid excessive fatty foods, as you do not want to add fat to your sculpted figure. If you are confused with the types of food that you should consume, the following chart might help you to some extent. By following this chart, you would be able to build body muscle fast and effectively.
•To build body muscles fast and effectively, fish oil can be your best choice. By consuming fish oil, you would be able to check the amount of inflammation. Not only that it would also lower fat contained in the body and help in increasing the testosterone level of the body. However, the quantity of fish oil that you need to consume per day should be recommended by an expert. Remember, only the experts can only recommend the amount fish oil that is needed by your body.
•It is often said that an egg a day keeps the doctor away. If you want to build body muscles fast and effectively, you need to consume one whole egg per day. Eggs are considered to be one of the cheapest and high sources of protein as well as vitamin. It also helps in increasing the testosterone level of the body. When it comes to egg, many people are worried about the cholesterol present in egg. There is nothing to worry about this cholesterol presence as it does not raise the blood cholesterol level.
•When you are considering building strong body muscles fast and effectively, you need to practice several workouts. To practice the difficult workouts, you need energy and for building energy there is no substitute of red meat. Red meat is rich in different nutritious value. It is also one of the tasty and yummy foods. Therefore, you should make a habit of consuming red meat to build your body. However, the quantity of red meat should be controlled else you might not get the best results.
•If you are a vegetarian, you must be wondering that the diet charts to build body muscle fast and effectively, only includes some non-vegetarian foods like egg and meat and it will not be possible for you to build muscles like an athlete. There is nothing to be so much disappointed. Fruits and nuts form equally important part of the diet chart if you want to build muscles. Berries and nuts should be included in your diet chart if you want to build strong muscles at ease. These are rich in nutritious value and will increase your strength and stamina for exercising your body muscles.
•Oats should also form a part of your diet chart if you want to reduce the excess flab in your body and increase your energy level of body. Oats consumed with different fruits is highly advantageous for your body as you would also get the nutritious value of fruits.
•Whether you consume vegetarian or non-vegetarian food, you should ensure that you consume a large amount of water. If you do not consume water in large amount, your body would dehydrate soon and you would suffer from different health problems. Therefore, you should always take care of water consumption as well as diet chart to build body muscles fast and effectively.

Thursday, August 1, 2013
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Bodybuilding Tips - 10 Best Muscle Building Tips That Work

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Bodybuilders dedicate their entire life to the goal of sculpting their body. There is no other way to achieve perfection than concentrating all your efforts and being consequent and determined. One thing is for sure: bodybuilding is not possible unless you are fully aware of the fact that it is going to change your entire life. There are some bodybuilding tips that you should take into consideration in order to have the best results. Neglecting them, or being unaware of them, might prevent you from achieving your goal and might slow down your progresses.
Here's a list with ten best bodybuilding tips that work -
1. Follow a comprehensive workout routine, but make sure you make periodical changes. Don't let your muscles get used with the same intensity level because sooner or later the progress will stop. Change your routine constantly in order to obtain the best response from your muscles.
2. Train your entire body. Don't only focus on one muscle group and neglect others. You want to develop your muscles harmonically, so work all groups. What you can do, is to work the weakest group in the beginning of the session when you have more energy.
3. Allow your body recovery time. If you imagine that skipping the rest period will provide you faster results, you are deeply wrong because the effect will be the exact opposite one. Recovery time plays a very important part in bodybuilding.
4. Eat plenty of protein. This enhances muscle grow, but pay extra attention to consume protein from lean sources like chicken or turkey because otherwise you will also consume bad fats, which are not recommended.
5. Eat four to six smaller meals a day instead of two or three. This is going to provide you energy for the entire day.
6. Completely eliminate from your diet bad fats, sugars, junk food and alcohol.
7. Carefully choose your supplements in order to provide your body what it needs for muscle grow, but be aware of the fact that supplements can't replace a healthy lifestyle. They need to go hand in hand.
8. Don't neglect the importance of warming up before workout sessions because potential injuries can really put you on hold for a long period of time.
9. Be realistic when you set up your goals otherwise you will end up disappointed. Evaluate correctly how much time you can spend in a gym or how much money you can spend for bodybuilding.
10. Don't try to cheat. There are no shortcuts and not allowing your body to rest or not eating enough will sure not get you the body of your dreams.
Wednesday, July 31, 2013
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How To Build Muscle Mass - 7 Quick Tips To Better Muscle Fitness Workouts

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Knowing how to build muscle mass is something that every bodybuilder wants the answer to. After all, it's the main component of all muscle building work outs. This article will give you 7 quick tips to help you build muscle mass that you can immediately put in your workout routine.
1. Optimize Your Lifting
Building more muscle mass will require more force in lifting. What I mean by that is the heavier the weight is, as well as how fast you push it, creates force. This force will in turn build more muscle.
2. Use Dumbbells
Avoid using the machines and stick to the basics in your muscle building work outs. Dumbbells are the best due to their increased range of motion. They allow you to work many different muscles during your training.
3. Cut Out Any Aerobics
While aerobics are great for cardio, they won't help in building muscles. In fact, they interfere with muscle building and burn glycogen.
4. Eat Meat And Fish
Be sure to eat lean red meats and fish. Such as, salmon that contains high amounts of Omega-3. The proteins in meat will enhance and create added muscle growth. The more the better!
5. Add Supplements To Your Diet
In order to get the most out of your muscle fitness workouts, add supplements like glutamine and creatine. If you have a low level of glutamine it will only prevent optimal muscle growth. By adding supplements such as glutamine you will encourage more growth.
6. Take It To The Max
Another solution to how to build muscle mass is to train heavy and push yourself. Instead of 3 sets of 6 reps with 35 pound curls, push it to 50 pounds and do 1 set of 10. The point is to push yourself until you can no longer move the muscle.
7. Rest
I can't stress the importance of this enough. There are many bodybuilders who fail to build muscle mass fast because they overtrain. They never give their body a chance to recover. By giving your body the rest it needs, you will be able to restore glycogen levels and allow your muscles to return to optimum levels.
These are only a few tips that can help in knowing how to build muscle mass. Put them into your muscle fitness workouts and you should begin seeing results quickly.
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Tuesday, July 30, 2013
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How To Build Big Broad Shoulder Muscles - Best Exercises

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To build bigger shoulder muscles you must train them with the right exercises. Many people suffer from imbalanced shoulders. To solve this issue you must train them in the correct way. This article will reveal the best exercises for big broad shoulders.


Three parts to your shoulder muscles

There are three different parts to your shoulder muscles- the front, rear and side shoulder muscles. Each one needs a different exercise to stimulate growth. Training all of them and getting the right balance will create that broad, round shoulder look.


Exercises for the front deltoids
To increase the size of the front part of your shoulders perform overhead pushing exercises. The shoulder overhead press is great for building up your front shoulders. It allow for heavy weights to be used, creating more overall muscle stimulation.



The bench press is great for indirectly working out the front shoulders. As it is a big compound movement it will greatly increase the size of your front shoulder. To an extent this can even cause overgrowth of the front shoulders and cause muscle imbalances.
This means that if you are performing chest push exercises like the bench press you won't really need to do any further exercises for your front shoulders.



Exercises for the rear deltoids
The rear shoulders respond to pull back movements. You can perform rear delt rows to isolate the muscle. Use dumbbells to focus of the rear shoulders.



Again when you perform back exercises that create pulling motion, your rear shoulders will come into play. This means you won't need to isolate them with individual exercises as much. Do big compound back exercises like the barbell rows to greatly increase the size of your rear shoulders.
Exercises for the side deltoids
The side shoulders will be the most underdeveloped part on most people. This is also the part that will create the biggest and widest looking shoulders. This is the shoulder part you really want to focus on and train hard, for bigger looking shoulders.



The best and really only exercise to target the side shoulders are side lateral raises. Perform these with dumbbells. Hold the dumbbells in front of your body, then with slightly bent elbows raise them up to the sides. Lift them to ear level, then at this position tilt your hands down and forward, to raise your little fingers - this will further activate the side deltoids. Perform this exercise mostly to build wider, bigger, broader shoulder muscles. 
Monday, July 29, 2013
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the muscle maximizer

the muscle maximizer

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