Muscle Building

muscle building tips for leaner and bigger muscles

Have you thought about getting started in a gym, but are little anxious about getting started? First, there is no need to be nervous about it.

You got to start somewhere, and the earlier you get started, the faster will you see some good gains from your efforts.

So why not get started with this article? Here I am going to give you a couple of tips on the best way to get started working out and the best way to eat for some good muscle gains.

Are You Looking Forward to Getting Started Working Out?

Now you must be anxious to get started in the gym working out. But before you start I urge you to spend an hour or two doing some planning and an overall assessment, answer questions like, what is the purpose of going to the gym?

Do you want to lose weight, get marked, or build severe lean muscles? How much time do you have available? And what about your diet? It is recommended to take care of these things and if something unexpected happens, like too much work, stress or other issues that make it hard going to the gym.

Finding The Perfect Gym

One of the essential steps getting started working out is to find a gym you will like to workout in. Keep in mind that you are going to spend a lot of time there, so choose wisely. You also must choose a gym that has the right equipment for you.

If you want to lose weight, you can use a regular fitness gym that comes with all the necessary equipment. If you're going to build strength and muscle mass, you should choose a gym that appeals to bodybuilders and weightlifters.

These gyms often come with a lot of barbells and free weights, the best tools to build a massive physique.

Split-Routine For Serious Muscle Mass and Strength

If you want to pack on a lot of muscles and get a lot stronger, you must consider doing a split routine. It means you will train different muscle groups on different days throughout the week.

You can, for example, do chest and triceps on Mondays, Back and biceps on Tuesdays. Legs and shoulders on Wednesday and a day off on Thursdays. Friday you start all over one more time. A split-routine is an excellent way to build muscle mass because you can target your muscles extra hard without spending more time in the gym.

The harder you focus your muscles, the longer they will need to recover, which is possible with a split routine.

Get To It At Least 4 Times Per Week

For best muscle building results, I recommend you train at least four times during the week and not more than six times. Training that frequently requires that you do a split-routine, so your muscles get plenty of rest between your workouts.

The length of your sessions must not be longer than an hour of lifting weights. If you want to train longer, you can do cardio training or stretch. Lifting weights for hours is not going to make you bigger.

Instead, it will get you fatigue, and your body will release cortisol that gradually will break down muscle tissue.

Getting Your Nutrition Right

For sure you can avoid going hungry to bed by eating junk food in the form of pizzas and burgers. But it is not the optimal nutrient to get when you want to build lean muscles and strength.

Make sure to get a right combination of healthy sources of meat, fish, chicken, and eggs. Those are your basics when it comes to proteins. The next level of your diet you must pay attention to is your carbohydrates.

They should come from brown rice, vegetables, and sweet potatoes. But it is not always that easy to get to get some Jasmin rice and regular potatoes.

Your Supplements

It is always a good idea to consider using a supplement or two when you want to build lean muscles and strength. Your first choice should be a protein supplement like BPI Sports Protein that can help you to ensure you are getting enough proteins. It is way easier to get a shake once or twice daily than it is to cook chicken breast before bedtime.

Second, you should also think about using a supplement that can help you to optimize your muscle building, like Crazybulk D-Bal. It is a muscle building supplement that will raise your testosterone levels and make it easier to gain lean muscles and mass.

Testosterone important for muscle buildingTestosterone, the male hormone plays an important part in muscle building and preserving the potency of the body and bones.

An excellent diet and exercise are going to keep the testosterone levels high and thus help body building.

When You Get Older

After 40, if diet and exercise are ignored the body grows weak, and muscles get worn out. At this age making sure your body produces enough testosterone is getting more important.

To do this, you will have to optimize your diet and make sure to get the required levels of zinc, good cholesterol from eggs, and plenty of proteins from various sources of meat.

Right Diet for raising Testosterone

Fat should be an integral part of your diet to boost testosterone. Fats from olive oil, fish oil, etc. is perfect to have. Lean meat, fish meat, eggs, etc. are excellent sources of healthy fats. Simply be sure you avoid hydrogenated fats, which are dangerous to health and reduce the testosterone levels.

You can also use a supplement like Testosterone Reload to give your body that extra boost it may need to produce testosterone.

Why Testosterone?

Testosterone plays a significant role in building muscle mass including helping it during the restoration period. It's important to maintain its degrees high for helping improve your testosterone.

Appropriate Exercise for High Testosterone Levels

Weight training can raise testosterone. Aerobic and cardio workouts can decrease the testosterone production. In fact, they encourage the cortisol levels (female hormone).

Aerobic workouts are exceptional for a large decrease, but when muscle increase is what's wanted, aerobic exercises need to be utilized sparingly for maximum effects.

Other activities like booze, stress, poor diet, lack of sleep, etc. can cause low testosterone levels. Understanding how to restrain these testosterone levels is one of the significant areas of getting muscles.

levels-of-testosteroneYou can have the perfect muscle building diet and workout in place, but if your levels of testosterone are low, it is going to take you a very long time to build lean muscles no matter what you do. It is why it is important you pay some attention to your levels of testosterone and do everything you can to improve them.

In this article, we are going to give you three tips that will raise your levels of testosterone, let’s get started.

Go to The Gym

The first step is obvious! You do have to go to the gym to build lean muscles. You also have to make sure that you are working out while you are there. A lot of guys do go to the gym but spend way too much time talking to the other guys. It is a very ineffective way to train. Make sure while you are there you are going to give it all you got. You can always talk to the other guys after you finished with your workout.

Zinc and Cholesterol

Next step to ensure your levels of testosterone are good is to make sure to get healthy cholesterol and zinc in the mornings. Both are vital building blocks to form testosterone but also semen. One very effective way to make sure you are getting enough of it is by having a couple of whole eggs for breakfast in the mornings. It is a common belief that guys who want to build lean muscles and strength should only eat egg whites. Whole eggs are going to give you a lot of extra benefits. Just make sure not to exceed two or max three eggs.

Proteins

Getting enough proteins are not only important for your muscles building. It is also important for your levels of testosterone. Make sure to get some good read lean meat a couple of times during the week. It will do good for your levels of testosterone and give your body a good amount of proteins as well. Sometimes you do have to eat like an animal to get some good results. However, make sure also to get plenty of chicken and fish with your diet.

Testosterone Boosters

Finally, we have testosterone boosters, which are supplements that can help you to improve your testosterone levels. If you want to use those you have to make sure that they contain Tribulus Terrestris and Fenugreek. Both are some of the best ingredients that naturally can increase your testosterone levels. Take a closer look are Alpha Force Testo it is a very effective testosterone builder that are going to give you a lot of different benefits when you want to raise your levels. Check out this link to learn a lot more http://alphaforcetestoreview.com/alpha-force-testo-testosterone-booster-muscle-builder

Now It is Up To You

So far so good, you just got a couple of tips on how you can increase your testosterone levels, so you too are getting a better muscle building. Remember, it is with your diet and workout itself you are going to put your efforts. Using supplements should only be used as a compliment and not the overall solution to your testosterone problems.

Get more testosterone boosting tips in the video below.

3 Ways to Build Solid Muscles That Will Stick foreverGetting started to build some lean solid muscles can either be a difficult or an easy task to do. It is all up to you whether you want to make it difficult for yourself to get that muscle body of yours.

When you make it difficult for yourself it is because you do not educate yourself and learn how to build lean muscles and strength.

The easy way to build lean solid muscles is when you keep educating yourself and listen to the people who knows how to do it.

Here you will get 3 ways to build solid lean muscles that will stick.

The Frequency of Your Training

More does training does not mean better results when you want to build some lean muscles and strength. It is not when you are working out you are building your lean muscles, it is in the periods of rest in between your workouts the magic is happening. As a general

It is not when you are working out you are building your lean muscles, it is in the periods of rest in between your workouts the magic is happening. As a general

As a general rule, you should not spend more than an hour in the gym lifting weights. Staying there for hours will lead to over-training and cause injuries. If you feel that it is not enough time to train your whole body, then it is time to do a split routine.

If you feel that it is not enough time to train your whole body, then it is time to do a split routine.

Split Routine The Perfect Way to Train Your Whole Body

To avoid overtraining and injuries it is a good idea to do a split routine when you are working out to build some lean muscles and strength.

When you do a split routine it means that you train different groups of muscles on different days.

An example could be to do chest, triceps and abs on Mondays. Back, shoulders and biceps on Tuesdays.

Then a pure leg day on Wednesdays then followed by a day of rest on Thursdays for then to repeat the cycle.

A split routine will give you Three major benefits. First, you will be able to hit your muscles harder each time you are in the gym.

And second, you will be able to give them plenty of rest afterwards, which is very important to build lean solid muscles and strength.

Third, when you do a split routine you will decrease the risks of injuries and over-training which mean you will be able to train hard for months without having to take weeks off.

A split routine is the preferred training method among many professional athletes and bodybuilders included.

Eat Clean and Consider Powerfoods

Clean eating is the best thing you can do when you want to optimize your diet for muscle building. When we say clean eating we mean leaving out processed food and the trans fat, which often is fast food and ready-made dinners ready for the microwave.

These types of foods do not belong in your diet if you are serious about your muscles building and want to stand out.

Clean eating also mean you should try to eat as organic as possible because it will lower the amount of toxins flowing in your body, but we know it is not always that easy.

Powerfoods

When we want to optimize our diet for muscle building it is also a good idea to incorporate power foods in out diet.

Here we are talking about Salmon, nuts and blueberries. All are very healthy and will benefit your health as well as muscle building.

You need to remember the healthier you are the easier it is going to be to pack on some serious lean muscles.

Using power foods in your diet is something you should get started to do.

Take a look around online, search for power foods and you will find a lot of choices you can use in your muscle building diet.

Getting Started

So now all you need to do is to get started using these three tips and you will be on your way to building solid muscles that will stick.

Remember if you feel you are not getting the results you deserve it is likely because your body needs a couple of micronutrients. Here you can consider getting started to use a supplement or two to make sure that your body got all the vital nutrients it needs to grow some serious lean muscles and strength.

The first step here is to make sure your natural levels of testosterone are fine. Alpha Force Testo is the supplement to use if you want to increase your testosterone levels all naturally.

If you feel your muscles are weak and that you are not progressing when it comes to strength then it is time to add some creatine to your muscles. Here you can use Alphadrox to boost your creatine levels. Doing that can give you up to 20% extra strength and endurance, it might be just what you need to move on with your muscle building.

Finally, the last common problem a lot of guys are facing is the ability to push nutrients out in your muscles. Here you will need No2 Power Blast, a nitric oxide supplement that will help to expand your blood vessels so more nutrients and blood will be carried around.

Finally

Keep reading and educating yourself, it is very important if you want to build solid muscles and strength. There are always some new tricks coming up and the science is discovering new methods all the time. A good place to keep yourself updated all the time is here.

Finally, check out the video below to get even more muscle building tips, it is a great add on to our 3 ways to build solid muscles that will stick.

Building Lean Muscles and Get Over Your PlateauIt almost happens to everyone, that sooner or later you will reach a point where you are not building any more lean muscles. This is a critical point because many guys are tempted to give up.

But if you have an overall goal that you want to get bigger and building a serious amount of lean muscles, then these issues should not hold you back. All you need to do to move on and start to get some results again is to do a couple of tweaks to your workout, diet and supplements.

Tweaking Your Workout

At this point you may be tempted to exercise for a longer period and leaving out your days of resting. This is not the way to do it. You are much better off changing your routine, so you are still working out the same amount of time, but are doing things differently.

An example could be if you have been using a pyramid training system where you have been doing four sets with reps of between 12 and 6. Then try to work on your endurance by changing your reps to between 18 and 12. Do this for a month or so then reconsider what to do next.

It is good for your muscle development to make these changes, even if doing 18 reps is not that mass building.

Tweaking Your Diet

When it comes to making tweaks to your diet to be able to build even more lean muscles and strength, you also need to make your protein intake constant.

This means you should always aim to get at least 30 grams of proteins in each of your meals including your snacks. When you have worked on getting your protein intake right, you should never change it.

Where you can tweak your diet is by adding some more carbohydrates for a certain period. The added carbohydrates will work synergistic with your protein intake and will make it easier to build lean muscles.

Tweaking Your Supplements

For sure you are already using a protein supplement to ensure that you are getting your daily proteins. If not, it is  time getting started with a whey protein supplement.

At this point when you want to get over a muscle building plateau and move on to build lean muscles ou should consider a supplement like No2 Power Blast. Here you will get a unique set of ingredients that makes it almost impossible not to continue with your muscle building.

The http://no2powerblast101.com/ is one of the leading supplements available when it comes to serious muscle and body building.

One of the main ingredients in Black Label No is creatine, click here to learn a lot more about this compound.