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What is the best number of reps to build muscle mass? This is a question that the so-called experts can't come to an agreement on. Some say 5, some say 15. I have even heard some people saying push 2-3 with CRAZY weights, and a few who say try reaching 50. With so many answers out there how on Earth do you find the right one? Well, what I'm about to tell you comes from years of weight training experience, seeing the results others have achieved with various routines, and from the science of muscles itself. I was a skinny guy too. It wasn't too long ago, and I just hated being the smallest guy in the photos. Smaller than my friends, my cousins, and I wished I had a bigger body. People say you're beautiful just the way you are, but those people don't know what it is like being in our shoes. So I'm going to tell you something that helped me waste a lot less time in the gym. I'm going to tell you what the best number of reps to build muscle is. Let me start by...

How long does it take to build muscle? This is a question that every person trying to gain muscle wants to know. Unfortunately the answer is a big, "that depends". You see, building muscle and the speed at which it is accomplished is dependent on several issues such as body type, the level of muscle mass density, your age, and experience, etc. First, lets talk about what is required to build muscle. I am sure you have seen the before and after images of the skinny guys that turn into big hulks after some gain in muscle mass. This is often a fitness industry trick of the trade. The tend to use young men about 20 years old because when you are this age, you are completing juvenile growth. At this time the body naturally packs on lean muscle mass really fast. Muscle weight gain slows down as you age, so I am going to assume we are talking about the 25-45 year old range and limit the information to natural muscle growth. This is because steroid hormones add very different varia...

Bench presses are some the best exercises that we can do for the upper body. I have written before about how there are different angles for bench press but there is also a lot of tips that can make your bench presses more effective and your chest gains better as well. Bench Press Rep Speed  - The most important thing to get right is the speed and intesity of your reps. Make sure that you get your pacing right with the declining part of the rep being slow, about two seconds, and as you are raising the bar up make sure that it is faster. The lowering part of the rep is the most important and will build the muscle. Bench Press Set Length  - You need to do only a few reps per set of the bench. six to eight reps is fine for any chest exercise. But most importantly you need to be completely spent by the time that your set ends. There are several ways to do this but most importantly you need to. Advanced Chest Workout Tips There are a few ways to make more of your bench press and t...

Working out can be extremely rewarding for our health, but, what about getting really impressive results from our workouts? We want to use our time wisely, yet still look amazing! Here are a couple of simple tips to get the most from your workout routines. 1. The first tip is to make sure our nutrition is keyed in. If we are working out like crazy, but, not eating like an athlete, we are actually damaging our metabolism. We want to eat properly, with highly nutrient dense foods. We call these foods nutrient rich, because they have lot's of great vitamins without all the calories. Hamburgers and hotdogs aren't going to cut the mustard at all. Many people think eating less is the key. That's not it. We need to eat! People also think that they need to sacrifice flavor. This is simply not true! There are lot's of nutrient dense foods that are delicious, and low in calories. We need to eat the right foods at the right time of day. If you are not sure how to do this, get yo...

If you're searching for information on how to get those pecs toned and bulge up, then you have probably grown tired of feeling ashamed because of your flabby, weak looking pectoral muscles. I cannot blame you. If you are tired of being called puny or scrawny, these are a definite confident-killer for most of the guys. Since you are taking action and searching for the information to help yourself, then it's time to turn things around and start taking control of your body to make it fit... athlete fit. It's a no brainier why we want to build muscles and strength, because it brings unparalleled self-confidence! So, let us get into it and build those pecs with the best chest workout around. Best Tip in Working out Your Chest Dumbbell pullover, although may sound simple, is one of the greatest techniques in building chest muscles. How do you do this exercises besides getting your self a pair of dumbbells? If you ever done a barbell pullover, the same is very similar. Instead o...

If you are new to lifting or muscle building you are probably hear the term lean muscle a lot. If you are wonder what that means it is muscle built without gaining fat. There is a fine line when trying to gain a lot of muscle because you will most often gain some fat in the process. We will show you how to build lean muscle so you will gain only muscle and not fat. Fat is such a dreaded thing. We as lifters think of fat as the devil. We want muscle growth without the fat. We have some tips for how to build lean muscle that if you follow will help you in your quest. 1. Whole Wheat and Lean Meat- Eating is incredibly important when it comes to lean muscle building. You want to eat enough calories to support growth, but not gain fat. The easiest way is to eat all natural foods like whole wheat breads and boneless skinless chicken breast. You body will process these best and leave you with less fat. 2. Cardio- Make sure you hit the cardiovascular exercises two days a week for 30 minutes ...

The key to building big bicep muscles can be broken down into four points and these are: choosing the right bicep exercise, determining the right bicep training intensity, getting the right amount of rest and recovery to allow the bicep muscle to grow, and finally getting the right nutrition needed to allow the bicep muscle to grow in size. When it comes to training the bicep muscle many people often make the mistake of picking any bicep workout routine and following it to the letter, without actually understanding what they are actually doing. The problem is that most bicep routines are not designed for the average bodybuilder-they were in fact written by and designed by professional athletes who are on anabolic steroids. So it makes sense that what works for them will not necessarily work for you -the natural bodybuilder; who wants to gain muscle mass on their biceps fast. I will discuss the four points above and show you how you can incorporate them into your arm building routine....

Oh the "traps" or Trapezius muscles and their many exercises. I was in the gym a few days ago and saw a guy pounding away on the shrugs. He was doing shrugs with a 110lb dumbbell in each hand. He was lifting the weight a total of 1 inch on each rep. The weight was so heavy; he couldn't do the movement properly. Not only that, but he was trying to heave so much weight, he was exhausted after only four unsuccessful reps. So I asked him why he was doing what he was doing. He said, "Traps are where it's at!" I tend to agree with him. The "traps" or Trapezius muscles are above your collar bone on top of your shoulders and extend from your neck to the tip of your shoulders. If your traps aren't developed just be glad they they can be the biggest improvement in your overall look, and grow really quickly. With well developed traps, you will raise the bar from looking like a regular Joe to looking like a body builder. Exercises for your Traps I know y...

Will you go another summer with your body looking the way it does or are you going to take action and apply these proven methods to build a sexy ripped lean muscle machine? Would you like to know what is inside the best ab muscle programs and how they could change your life forever? I thought you might! I spent a lot of time researching and trying ab muscle programs and I'm going to share with you the best one I found and some of the thing that I have learned from it that have given me the body I wanted. Could you fix the transmission on your car without having the knowledge of a mechanic? I did not think so, and the same goes for getting abs of steel. You need the knowledge of a personal trainer but they are so expensive who wants to pay for one. That is why I searched for ab muscle programs. Picture yourself next summer sitting at the beach feeling like a new person because of your new body. People are walking by looking at you admiring your hot toned body, maybe asking what yo...

Bodybuilders will go through many different phases of their workouts. Often times trying to lose fat while they gain muscle. If you are currently working at a weight that allows you to do that then you have probably experienced what I am talking about. What if you have trouble gaining weight in the first place? You may just want to work on muscle weight gain simply to bulk up. Why would you want to bulk up? Here are some reasons: 1. You may be a "hardgainer". Someone who has a rapid metabolism and simply needs a nutritional plan designed specifically for them for weight gain. 2. Perhaps you are involved in some other sport that requires bulk and weight to be more effective in. 3. You may be a bodybuilder that needs to bulk up in the off season for muscle weight gain so you have more to work with when getting to contest weight. You may be at the point where you are trying to bulk up, whatever your reasons. It's not as simple as just eating until you can't eat anymore...

To those who just started exercising in order to obtain a six pack abs must have always asked this question to their personal trainer: "How long does it take to get a six pack?" Sad to say but no one can answer that accurately as no two person have the same genetic makeup - yes, even twins. So what works for your sister might not work out for you. To have a general "idea" or "time" of how long you can attain a six pack depends on several factors. Identifying each and its connection to your body plus working them to suit your needs is all you can do to succeed. 1) First and foremost factor is your genetic makeup. It is generally known that men gain and then lose fats much more easier than women. This is because women are genetically made to have more fats in their body; worse it that a lot of them are concentrated around their waist area. There are exceptions to this rule but most women are made this way. Know what group you belong to and then work it out...

No doubt in the course of your exploration into bodybuilding you have encountered numerous pieces of advice or questions from fellow lifters wanting to advise on, or wanting advice on, repetition speed. To put those new to bodybuilding in the loop a little, a repetition is a single lift performed through a full range of motion, from beginning to full contraction, back to the beginning again. Different repetition methods give different results, and the tempo of a lift can have a very noticeable effect on the outcome - depending upon what your goals are. In bodybuilding, it's all about the muscle mass and not about how strong you are. It's perfectly possible to build a lot of muscle mass without becoming a great deal stronger, and it's also possible to get a lot stronger without building any more muscle mass. I'm assuming you want to increase muscle mass and strength increases are secondary, so I'll advise you about repetition speed based upon this assumption. Bodybu...

The biceps are widely regarded by serious weight lifters as 'vanity' muscles, since relative to the other muscles in the body they perform a very specific and limited job. Other muscles such as the hamstrings, deltoids, lats or glutes are used extensively in compound exercises, but biceps are almost incidental to such major exercises such as the squat or dead lift, and get plenty of exercise when done in a power clean or bench press. However, across the world, hundreds of thousands of people focus on the biceps, curling away like mad before mirrors, seeking to gain bulging biceps like Arnold Schwarzenegger. Since everybody insists on doing this exercise despite its limited benefits to strength, power, or explosiveness, it's at least worth trying to do correctly. First of all, ignore any circuit training machine. Anything that works out just your bicep in a mechanized fashion is a waste of time. Not only are you failing to use your core stabilizer muscles to good effect, b...

Want to know how to build chest muscles fast? It's not difficult when you focus on the correct exercises. First things first - If you want 6 pack abs, you need to know what to do and what NOT to do. The latter is even more important Most people waste an inordinate amount of time on exercises that make no difference. Here are 3 mistakes most gym rates make you MUST avoid. #1) Consuming TOO MUCH protein I bet you didn't that was possible. If you overload on this nutrient all you will have to show for your efforts is a nice layer of fat. #2) Wasting money on "whey protein" This is one of the biggest gym scams I've ever seen. Do you know where this supplement comes from? Cheese!!! The only difference is that it's in concentrated form. In other words, you get more protein then if you were to just eat cheese. But remember-there are much better protein sources than cheese to build chest muscles fast. On the whole, this supplement is NOT worth the money. And don...

There are many ways to lose a lot of weight fast However, most of them will make you hungry and unsatisfied. If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly. 1. Eat smaller more frequent meals - not only is your metabolism boosted every time you eat something, your body can more efficiently process smaller meals. Instead of having 3 large meals in a day, try to break them up into 5 or 6 smaller meals Lose Fat 2. Drink more water - regular water intake helps to flush away waste products in the body. Get at least six to eight 8 oz. glasses per day. An easy way to do this is to keep a water bottle handy and drink from it frequently. 3. Be inefficient - do you need to go to the kitchen to get a couple of things? Break it up into two trips even if you can do it in one. Being inefficient like this can easily double your activity level, burning calories without even trying. 4. Eat more protein - foods high in protein include chicken, fish, eggs,...

The triceps make up 2/3rds of arm mass, so as many people focus on bicep development, it is more prudent to really focus on building muscle on your triceps if you want bigger arms. Tricep pushdown You can use a rope attachment, or a straight bar on a cable machine. This exercise is great for getting the squeeze in your triceps. Standing with a shoulder width stance and your elbows fixed by your side straighten your arms and squeeze your triceps fully at the bottom of the exercise. You must remember to keep a straight posture, otherwise risk using other muscles in the exercise other then the triceps. Skull Crushers A great compound exercise for the triceps, skull crushers can be performed with a heavy load. Laying on a flat bench, using an EZ bar, place the bar over your head with arms extended. Then bend your elbows and lower the bar towards your head, and back up to the starting position. This exercise can also be performed with a dumbbell in each hand. Dumbbell Overhead Extension...

Building muscle is a very strenuous and difficult task that requires a lot of dedication and consistency. It is for that reason that you want to be doing everything possible to maximize your results during each and every workout session. Here are 5 common things that people do that absolutely kill their muscle building results. Overtraining This could possibly be one of the most common reasons why 90% of people who are trying to gain muscle mass don't see the maximal results they could be. When building muscle it is important that you work hard in the gym, however it is important that you spend a bigger portion of time outside of the gym recovering from the intense workouts you're putting your body through. It is strongly recommended that you keep your workout sessions to 45-60min and that you workout a muscle group only once per week. No Goals Whether its building muscle, losing weight, starting a career or whatever everybody needs to set goals. Goals are what drive us to ac...