Etebooks offers strategic ideas for building muscles

Want to build Big Huge Muscles? Then you must Squat! The Squat will build big muscles on your entire body frame.

There are 3 types of people in this world. 

First, there are those that make things happen. They calculated and know very sure what they want, then they take action and get it no matter what happens. They single mindedly pursue their ambition and they will ultimately succeed. In bodybuilding, they want to grow big and strong with big huge muscles. They SQUAT and squat and squat again. Have you ever seen anyone who is big, have huge muscles and have a well proportioned body like a Greek god who does not squat? Never. 

Then there are those who watch things happen. They will savor the world around them. Then say, we will see what happens next. If it works, well we will decide if we are gonna do it. 

These are the majority of the average Joes. They want to grow big muscles and be strong and muscular but are reluctant to make the effort to include the squat in their workout routine. Even if they do, they will do it haphazardly and will give up before they achieve their objectives. Then the excuses will flow. “Squats are too hard on my knees” or “Doing squat will stunt your growth” or “Squats are for my back” or “I just want a well toned body.” Excuses from sour grapes. That is why average joes just remain well… average. We will debunk those excuses later in this article. 

Finally there are those that are always saying “Omigosh! What happened?” Needless to say, these people are the ones oblivious to what is happening around them. They will walk leisurely on a treadmill reading a book at the same time when others are raising their heart rates to improve endurance and burn fats. 

They are the ones doing dumbbell curls after dumbbell curls when others are doing bench presses, dead lifts and squats. They are the ones who ask the champions why the champs are growing biiger muscles and getting fitter all the time whereas they are at the gym longer, more regular and yet not achieving any result. They will take note of the advises and the next time you see them, they are back to what they were doing. Reading that confounded book on the treadmill. They actually expect changes to take place by doing the same things. How is that possible? Then they will say, “Ah… but you are just lucky to have good genes!” What nonsense! 

To build muscles fast and big, you must SQUAT! The squat is often touted as the king of exercise and is grouped together with the dead lift and bench press, collectively called the Big Three for power and muscle mass building. 

If you want to build big muscles and enjoy a symmetrical physique, you must squat. Period. 

In most gym, the squat rack is there collecting dust. Why? Because most people think that their legs will be hidden by their pants. Why bother? How dead wrong they are. Wait till you see them in their shorts or swim wear. You will see Spiderman ..er ..I mean spider legs. 

Another reason why people avoid squatting exercises is because the squat work on many major muscles and is grueling work. When you perform squats correctly, you will huff and pant, wheeze, head spinning woozily, see stars, sweat profusely and your entire body will be screaming for you to stop. 

Of course the exercise is brutal! You are working out about 75% of your entire muscular structure including your shoulders, traps, back, gluteus, hams, calf, abs and many other synergistic muscles in a single exercise, isn’t that supposed taxed your strength, endurance and your cardio health? Isn’t that the best exercise? Isn’t that why the results from squats will be astounding? 

As an added bonus to building big muscles , you will be burning fats like crazy since the squat, given the intensity placed on your body, your metabolism zooms straight up! If your body fat ratio is high, it will help you lose body fat. 

And because of the degree of difficulty, squats also force your body to release higher amounts of growth hormone , resulting in new muscle growth in all areas of your body. In addition, squats will cause a spillover effect, enabling you to gain strength in all of your other lifts. Awesome! It just befuddles me why, with all these benefits, people are avoiding squats like a bubonic plague. As for the hard gainers, squat will pack on pounds after pounds of muscle on your entire body! So hard gainers, you must squat to grow big! 

If you squat with the correct form, heavy weight and sheer intensity, you will see good results in just weeks. Not just your lower body. Your entire frame will take on a different form. A total body transformation. Guaranteed! 

You must know that since squats are performed with heavy weight, so correct form and techniques are critical and cannot be compromised. Anything less, you may sustain serious injury. However, when you adhere to the proper technique, you will be very safe and will enjoy all the benefits that come with the squat. Don’t cheat yourself and substitute squats with leg presses. They are of a different class! 

Debunking Excuses! 

It’s bad for the knees – In fact, it’s on the contrary. Just like the muscle tissue in your body strengthens when exposed to stress, the tendons, ligaments and other connective tissues in your body will also thicken in response to weightlifting. That means, it actually improve knee health when you squat. It also strengthens all the muscles around your knee and thus providing your knees with support when the muscles are strong and less stress is placed on the knees on your day to day activities. I know. I used to suffer from knee pain until I started squatting and now, my knees are in perfect health that I can even play competitive soccer. Knee problems only occur when you squat improperly like resting at the bottom of the movement or letting your knee protrude over your toes. 

It’s bad for my back – For the same reasons about strengthening your tissues, squats also exercises your lower back. When done in correct form, it actually builds strong muscles on your lower back and not only correcting you from bad posture that results in a bad back, it may even give you a healthy strong back. Again, it will only hurt your back if done in poor form like bending forward or doing it with a rounded back instead of arching it during the movement. 

It will give you high blood pressure and bad for the heart –
Sure, your blood pressure will rise as your heart will beat faster from the exercise. 

That is only temporary and not dangerous unless you already have those problems in the first place. Other than that you are actually exercising your heart and cardio vascular system to strengthen it. How can that be dangerous?

 Don’t most exercises elevate heart rate and increase blood flow? Then they should ban the treadmills and close all swimming pools! Do you buy that nonsense? 

So, now that you know that squat is the king of bodybuilding exercises, are you the type that makes things happen or are still contend to be wondering what the heck happened?

WANT BIG MUSCLES

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The Top 10 Muscle Building Facts You Need to Know!

1. Building muscle has a lot to do with genetics.

If your parents are naturally thin or have a small body frame then most likely you will have the same traits. This doesnt mean you have no chance of building a strong muscular body. It just means you are going to have to work hard.

2. Your metabolism has an effect on your size.

If you have difficulty gaining weight whether its fat or muscle, then you most likely have a fast metabolism. Your body is burning calories faster than you can consume them.

3. There is no universal weight training program that is going to get massive results for every individual person.

The best way to find a program that works for you is to find someone who had the same type of body as you before and start walking their walk. There are certainly standard exercises that will build muscle but there is more to building muscle than weight lifting.

4. More training doesnt mean more muscle.

This is one of the most difficult concepts for many to grasp. The purpose of weight training is to stimulate muscle growth thats all. Once that has been done, your muscles need to repair and new muscle needs to be built which only happens when you are resting.

5. Isolation exercises arent going to get you big fast.

The best exercises to put on the most amount of overall size are multi-muscle exercises. These are exercises that require more than one muscle or muscle group to get the job done. These lifts put the most amount of stress on your body. This is the stress that will shock your nervous system into releasing the greatest amount of muscle building hormones.

6. Free weights build muscle quicker.

Free weights are preferred over machines because they make your body work harder. They require greater concentration and allow the stimulation of supporting muscles. Machines are good for beginners to help with form and basic control, but limit the effectiveness of the exercise.

7. No Pain, No Gain.

Lifting the same weights over and over isnt going to get you big. In fact it will do the exact opposite.

To build muscle you need to go heavy. This stimulates Type IIB muscle fibers which cause the most amount of muscle gain. Lifting heavy is when your body fails after 4-8 reps.

8. Long training sessions are a NO-GO

The idea is to stimulate muscle, not hit it from every angle possible. This is only a concern for developed body builders looking to tone muscle. Long training sessions cause catabolic hormone levels to rise dramatically. Catabolic hormones are responsible for breaking down muscle tissue resulting in MUSCLE LOSS. Your weight training sessions should go for no longer than 60-75 minutes maximum.

9. You dont need aerobic activity to lose fat.

The time spent running or swimming is muscle building and recovery time lost. Building muscle is the fastest way to lose fat. Aerobic activities will help you lose fat but not so if you are on a high calorie mass diet for building muscle.

10. 3 square meals a day isnt going to help you build muscle.

Eating is an important part of muscle building. You need to eat more often and eat more protein. You should be eating roughly every 2.5 hours which is about 6 meals per day. Spreading your meals throughout the day will improve muscle assimilation, and make sure that your body always has the calories it needs for muscle building and repair.

The Top 10 Muscle Building Facts You Need to Know!

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Etebooks Offers Want To Build Big Muscles? Here Is How  To Gain Muscles Fast.

Want to build Big Huge Muscles? Then you must Squat! The Squat will build big muscles on your entire body frame. 

There are 3 types of people in this world. 

First, there are those that make things happen. They calculated and know very sure what they want, then they take action and get it no matter what happens. They single mindedly pursue their ambition and they will ultimately succeed. In bodybuilding, they want to grow big and strong with big huge muscles. They SQUAT and squat and squat again. Have you ever seen anyone who is big, have huge muscles and have a well proportioned body like a Greek god who does not squat? Never. 

Then there are those who watch things happen. They will savor the world around them. Then say, we will see what happens next. If it works, well we will decide if we are gonna do it. 

These are the majority of the average Joes. They want to grow big muscles and be strong and muscular but are reluctant to make the effort to include the squat in their workout routine. Even if they do, they will do it haphazardly and will give up before they achieve their objectives. Then the excuses will flow. “Squats are too hard on my knees” or “Doing squat will stunt your growth” or “Squats are for my back” or “I just want a well toned body.” Excuses from sour grapes. That is why average joes just remain well… average. We will debunk those excuses later in this article. 

Finally there are those that are always saying “Omigosh! What happened?” Needless to say, these people are the ones oblivious to what is happening around them. They will walk leisurely on a treadmill reading a book at the same time when others are raising their heart rates to improve endurance and burn fats. 

They are the ones doing dumbbell curls after dumbbell curls when others are doing bench presses, dead lifts and squats. They are the ones who ask the champions why the champs are growing biiger muscles and getting fitter all the time whereas they are at the gym longer, more regular and yet not achieving any result. They will take note of the advises and the next time you see them, they are back to what they were doing. Reading that confounded book on the treadmill. They actually expect changes to take place by doing the same things. How is that possible? Then they will say, “Ah… but you are just lucky to have good genes!” What nonsense! 

To build muscles fast and big, you must SQUAT! The squat is often touted as the king of exercise and is grouped together with the dead lift and bench press, collectively called the Big Three for power and muscle mass building. 

If you want to build big muscles and enjoy a symmetrical physique, you must squat. Period. 

In most gym, the squat rack is there collecting dust. Why? Because most people think that their legs will be hidden by their pants. Why bother? How dead wrong they are. Wait till you see them in their shorts or swim wear. You will see Spiderman ..er ..I mean spider legs. 

Another reason why people avoid squatting exercises is because the squat work on many major muscles and is grueling work. When you perform squats correctly, you will huff and pant, wheeze, head spinning woozily, see stars, sweat profusely and your entire body will be screaming for you to stop. 

Of course the exercise is brutal! You are working out about 75% of your entire muscular structure including your shoulders, traps, back, gluteus, hams, calf, abs and many other synergistic muscles in a single exercise, isn’t that supposed taxed your strength, endurance and your cardio health? Isn’t that the best exercise? Isn’t that why the results from squats will be astounding? 

As an added bonus to building big muscles , you will be burning fats like crazy since the squat, given the intensity placed on your body, your metabolism zooms straight up! If your body fat ratio is high, it will help you lose body fat. 

And because of the degree of difficulty, squats also force your body to release higher amounts of growth hormone , resulting in new muscle growth in all areas of your body. In addition, squats will cause a spillover effect, enabling you to gain strength in all of your other lifts. Awesome! It just befuddles me why, with all these benefits, people are avoiding squats like a bubonic plague. As for the hard gainers, squat will pack on pounds after pounds of muscle on your entire body! So hard gainers, you must squat to grow big! 

If you squat with the correct form, heavy weight and sheer intensity, you will see good results in just weeks. Not just your lower body. Your entire frame will take on a different form. A total body transformation. Guaranteed! 

You must know that since squats are performed with heavy weight, so correct form and techniques are critical and cannot be compromised. Anything less, you may sustain serious injury. However, when you adhere to the proper technique, you will be very safe and will enjoy all the benefits that come with the squat. Don’t cheat yourself and substitute squats with leg presses. They are of a different class! 

Debunking Excuses! 

It’s bad for the knees – In fact, it’s on the contrary. Just like the muscle tissue in your body strengthens when exposed to stress, the tendons, ligaments and other connective tissues in your body will also thicken in response to weightlifting. That means, it actually improve knee health when you squat. It also strengthens all the muscles around your knee and thus providing your knees with support when the muscles are strong and less stress is placed on the knees on your day to day activities. I know. I used to suffer from knee pain until I started squatting and now, my knees are in perfect health that I can even play competitive soccer. Knee problems only occur when you squat improperly like resting at the bottom of the movement or letting your knee protrude over your toes. 

It’s bad for my back – For the same reasons about strengthening your tissues, squats also exercises your lower back. When done in correct form, it actually builds strong muscles on your lower back and not only correcting you from bad posture that results in a bad back, it may even give you a healthy strong back. Again, it will only hurt your back if done in poor form like bending forward or doing it with a rounded back instead of arching it during the movement. 

It will give you high blood pressure and bad for the heart –
Sure, your blood pressure will rise as your heart will beat faster from the exercise. That is only temporary and not dangerous unless you already have those problems in the first place. Other than that you are actually exercising your heart and cardio vascular system to strengthen it. How can that be dangerous? Don’t most exercises elevate heart rate and increase blood flow? Then they should ban the treadmills and close all swimming pools! Do you buy that nonsense? 

So, now that you know that squat is the king of bodybuilding exercises, are you the type that makes things happen or are still contend to be wondering what the heck happened?

Want To Build Big Muscles? Here Is How  To Gain Muscles Fast.

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 Etebooks Offers Use Superset To Build Big Muscles

If you have been lifting weights for sometime or have been reading bodybuilding magazines and journals, you would have probably heard of super setting. However, how often have you seen people super setting when weight lifting? If you did, did you notice those guys who were super setting were almost invariably the bigger boys. If you want to be big, then why didnt you superset like them since you have seen that super setting can help you build big muscles?

What is weight lifting superset? A superset is when you perform two exercises back to back with no rest in between the exercises. There are a few variations of superset such as, antagonistic muscle superset, pre-exhaustion superset and post exhaustion superset..etc. We will discuss just these 3 of the more popular supersets in this article.

 Antagonistic Muscles Superset

An antagonistic super set is when you exercise opposite muscle group. Although they are opposite muscles, they actually support each muscle during your movements. For example, when you do dumb bell curls for your biceps, when you lower the dumb bells, your triceps are called into action as well. Similarly for the negative movement of a bench press, your back is working too like when you are doing the bent over row.

So for example of an antagonistic superset on your, say chest and back day, do a bench press routine then follow up with a bent over row or vice versa. That will be one superset. Rest for 2-3 minutes and then proceed with the second set and so on. This will work the muscles involved more deeply than mere straight sets.

 Pre-exhaustion Superset

In a pre-exhaustion superset, you work on the same muscle group with an isolation exercise and then follow up with a compound exercise without rest in between sets. For example, still on your chest and back day, you work out with dumb bell flyes (chest isolation exercise) then immediately thereafter with a bench press (chest compound exercise).

By performing with an isolation exercise first (flyes), you pre-exhuast the targeted muscles you are working on, which in this instance are your pectorals (pecs) and then hit your pecs hard again with a compound movement (bench press) that allows other muscles that are still fresh such as your deltoids and triceps to assist your pecs in the exercise.

 Post  Exhaustion Superset

Another version of super setting is the post-exhaustion method. It is the exact reverse of the pre-exhaustion. In other words, lift compound exercise first and then follow up with an isolation exercise for the same muscle group. It will allow you to lift heavier weight for the compound exercise because your targeted muscle group is not pre-exhausted yet.

Vary each of these various forms of superset every 2  3 months and watch your muscles explode with big massive muscle growth.

Use Superset To Build Big Muscles

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 Etebooks Offers The Ultimate Muscle Meal Plan

With this article, I just wanted to share with you one of my special muscle meal plans that I love. Surprisingly, it actually comes in the form of a salad, but it is killer!

I know the ladies will love this idea, but for all of you guys out there that think eating a salad makes you less of a man… Well, you haven’t tried my ultimate “salad on roids” yet!

Keep in mind that this salad is not low in calories. It’s not low in fat. It’s not low in carbs.

And guess what…that’s the whole point! It’s not low in anything, but it sure as hell is HIGH in everything under the sun that’s good for your body… just about every vitamin, mineral, antioxidant, and phytonutrient on the planet! And that means your body will receive all the nutrition it needs to maintain optimal hormonal balance, function at it’s highest capacity, keep your appetite satisfied for hours, and prevent any unwanted cravings.

Keep in mind that last point… when you fill your body with all of the nutrients it needs on a daily basis, you pretty much totally eliminate cravings! This happens because your body is satisfied and doesn’t need to crave any more food, because it has all of the nutrients it needs.

I’ve experienced this myself. Years ago, I used to crave sweets ALL THE TIME. But now that I eat the balanced diet that I do these days, I can’t say that I’ve had a craving in at least 5 years! No joke.

Alright, here’s the special muscle meal plan recipe:

The Ultimate Muscle Salad

approx 1-2 cups spinach leaves
approx 1-2 cups mixed leaf lettuce
shredded carrots
1/2 of a ripe avocado, diced
2 hard boiled eggs, diced (preferrably organic, cage free)
3 Tbsp chopped pecans
1/4 cup dried cranberries
 top with homemade dressing made of balsamic vinegar, extra virgin olive oil, and Udo’s Choice Oil Blend (3/4 of total liquid should come from the vinegar)

Mix it all together and you’ve got one delicious and ridiculously nutritious salad. For an extra shot of antioxidants, wash it all down with some homemade iced green/white/oolong tea lightly sweetened with the natural sweetener Stevia or a little touch of raw honey.

Alright, now let’s look at the approx macronutrient breakdown:

Prot: 23 g., Carbs: 48 g., Fiber: 12 g., Fat: 45 g., Calories: 650

Now before you throw your arms up in disgust and call me crazy for recommending such a high fat, high calorie meal, keep in mind to scale back the portion sizes for your own caloric goal. The portions above are simply the portions that I use considering that my maintenance caloric intake is around 3000 calories/day. If your maintenance is 2000 calories/day, then scale back the portions accordingly.

Also, I don’t care about the high fat content of this meal… because every last gram of the fat in this meal is VERY healthy… from the pecans, the olive oil, the Udo’s oil, the fresh avocado… and yes, even the fat from the eggs is good for you! 

How about the carbs? Well, out of a total of 48 grams, you’ve got 12 grams of fiber. That’s a pretty good ratio. Also, the healthy fats and protein in this meal will slow down the carbohydrate digestion, giving you a healthy glycemic response and steady controlled blood sugar.

Alright, so you’re probably also wondering why there isn’t a larger amount of protein. After all, protein is all the rage with bodybuilders, right. Well, actually 23 grams isn’t too shabby, especially considering 14 grams of that comes from the highly bioavailable protein from the hard boiled eggs. Also consider that this meal has a whole lot of healthy fats, which increases the utilization of your protein. This happens because your body does not need to use your protein for energy, and can instead use it for muscle building or maintenance, and all of the other various functions that amino acids are needed for in the body.

Overall, with this meal plan, you’ve got a great mix of healthy fats, good fibrous carbs, quality protein, and a huge diversity of vitamins, minerals, antioxidants, and other trace nutrients.

The Ultimate Muscle Meal Plan

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 Etebooks Offers The Secrets to Building Muscle in Less than Ten Seconds

An Introduction to Isometrics

In 7 SECONDS you can develop new muscle tissue. That mean in less than 4 hours a year you can develop a whole new body adding anything from 12  25 lbs of muscle on to your frame while substantially reducing your body fat.

A statement like that seems unrealistic. Fantastic – a figment of a delusional comic book writer explaining how a superhero became incredibly strong.  I wouldnt blame you for thinking that. I though the same and Im approaching it form the cynicism of a seasoned fitness instructor and personal trainer. 

Theres just one little, teeny-tiny problem though. Its possible. More so that that its a reality for thousands of people everyday. 

And no, theyre not on steroids or drugs or part of military experiment creating super soldiers. They are everyday people like you and me. They hold down 9-5 jobs and dont have time for exercise between the kids and mortgage payments. 

So how are they doing it?

The answer is Isometrics and Im going to explain what Isometrics is and how you can start doing it as you read the rest of this article. Thats right. By the time you have finished this you will have completed two exercises, the first to trim and tone your waistline the second to tone and firm your chest. 

Ready ?

Isometric Abs

1.Sit up tall and straight in your chair.
2.Breathe in deep and suck in your stomach as hard as you can.
3.Now tense your stomach hard as though bracing for a punch still keeping it sucked in
4.You feel that tightness, a slight quiver in the muscles? Good, thats the start.
5.Breath out tightly making an SSSSSSSSS sound. Youll feel your abs getting tighter.
6.As you breathe out crunch your abs really hard rotating your pelvis upwards and your rid cage inwards.
7.Breathe all the way out
 8.Relax

How did that feel? If you did it right it should feel great. Yours abs will be warm, worked, feel relaxed and slightly tired. Now do it again and repeat until youve finished this article. Your abs will be tighter, firmer and more toned tomorrow morning then they are right now. Diligent practice of this one exercise will tighten and tone your stomach faster than 1,000 sit ups.

Now to give you something entertaining to read as your tighten and tone your stomach heres the fascinating and scintillating science behind Isometrics.

Iso (meaning the same) and metric (meaning distance) is a method of tensing the muscles without moving the angle of the joint they are connected to. The abs exercise above is an example of this. So is pushing against an immovable object. Try as hard as you can, tense every ounce of muscle fibre against something that cant move, youll feel youve done great workout and in many ways you have!

Back in the old school days of physical culture, the Victorian eras introduction to bodybuilding and strong men Isometrics was all the rage. Skinny weak sickly kids turned to tensing their muscles in a specific way and transformed themselves into well toned living Greek Statues, strong enough to press grown men over their heads with one arm. Their feats of strength astonished the men of the time and women marvelled at their physiques. Okay, they couldnt leap tall buildings in a single bound, or hold back a locomotive but they could easily walk up walls lift horse over head and in one demonstration lift a platform on top on which ten men were standing.

One such guy was Maxick. Maxick, born Max Sick was a very weak child from birth and was not supposed to live. But he fought on and survived. A young Max once saw a strong man at the circus and determined to be as strong as the Greek Hero Hercules (their equivalent of Superman).  So little Max started lifting weights. 

Fortunately his parent soon put an end to this  as he was too weak and fragile to take the strain. Still determined Max began to experiment with his body. Tensing his various muscles as hard as could and learning to control each one individually. Soon Max started to get stronger, more muscular.  

One day in his teens Max went in to a local gym, too young to join he just watched. Then on invitation from one of the chief  physical culturists (an old school name for bodybuilders) tried to lift a weight. Of course they were expecting Max to fail and have a good laugh at his expense. Max out-lifted the strong man. 

People were stunned. Max became a local celebrity in his home time, demonstrating feats of unbelievable strength and muscle control. He could make his muscles jump and dance with a simple thought. And lift seemingly impossible weights.

He travelled to England where he developed a reputation as being incredibly strong. It was here he teamed up with fellow strong man Saldo and developed his Isometric Training system called Maxalding. You didnt lift weights; you did Isometric Exercises where you tensed and relaxed your muscles, just like your abs.

How are they doing by the way? Pretty tired? Okay give it a rest. Instead lets try this one for the chest. 

Isometric Hand Press

1.Stand tall and straight
2.Hold your arms out in front of your chest
3.Make a slight bend at the elbow, creating a triangle from the wrist to the elbows
4.Press your palms together
5.As you do so concentrate on making your chest as tight and hard as possible.
6.After a few seconds you should feel youre chest and arms shaking all over this is the muscles tiring as they work really hard this is Isometrics.
7. Hold this Position for 30 seconds.
 8.Slowly release  this is important, after intense contraction your body needs time to unwind.

Now how does that feel. Repeat it ten times as you scroll down.

The Maxalding system was an early whole body Isometric Training system. His students got stunning results, and they werent the only ones. Years later, a man named Charles Atlas achieved phenomenal fame as the Worlds Most Perfect Man while promoting an Isometric System he called Dynamic Tension. Its still around.

However time advances, people on the look out for new fads move on and Isometrics was forgotten until recently. With a new fitness and physical culture renaissance approaching people are turning back to the old methods. And science is discovering some amazing things.

Like it only takes 7 Seconds to stimulate new muscle growth. 

That said, there is one small detail  it has to be incredibly intense stimulus. Isometrics just happens to be the most intense exercise in the world and in a little as 7 seconds you can completely exhaust your muscles. The wonderful thing is it doesnt matter what your current level of fitness is, because the force you generate while doing Isometrics is in direct proportion to your current level. You cant really go too far. Isometrics is also incredibly safe because it does not require any weights (except at very advance levels) making it ideal for rehabilitation, seniors and everyone else too busy to get to the gym.

If youve followed the directions in this article you will have just worked out two of the biggest muscle groups in the body, the chest and the core muscles of abs. In future articles Ill explain a little more about some of the specific benefits of Isometrics and give you some more exercises, as well as reveal how it blowtorches fat, and strengthen your digestion system, your internal organs and even reverse the again process.  For now enjoy, the feeling of a firm toned waist and a lean powerful chest. Practice these two techniques every second day and remember to breath correctly.

The Secrets to Building Muscle in Less than Ten Seconds

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Etebooks Offers The Science Of Muscle Building

Bodybuilding involves more than just lifting weights. It pays to have an understanding of human kinetics. How do muscles work?

Muscles develop by making them work. Muscles can only work when the body is in motion. They work extra when we are in full motion. Thus, to develop the muscles to the maximum, we must make them work to the best of our abilities. Hence, the bodybuilding principle of No Pain, No Gain.

You cant grow your muscles by doing nothing. You have to move around a lot. The only thing that will grow in points of inertia, if you remain stationary, is your weight. If you want muscle growth and power, you must work your body methodically. Muscle training is called a workout. 

Muscles can be toned (or conditioned) by regular activities like brisk walking, jogging, and doing other slightly heavy works. But toning muscles will not grow them in size and beauty. You have to do more lots more  to have stunning muscles. You have to workout. By the very term workout, you can have a good idea of what it takes to grow muscles.

Bodybuilding procedures using weights and other heavy-duty activities are the best-known muscle growers so far. You have to devote your life into this if you want extra visible muscles on you. You also have to do away with vices like smoking, drinking liquor, eating junk foods, etc. 

Muscles grow in size only when they are moving. Try to be still in front of a mirror and youd see no sign of any bulking muscle taking shape. Now, clench your fist hard, and muscle evidence will show at least on your forearm. This simple principle illustrates the potential of muscles being developed through repeated and graduated motions. As muscles are subjected to repeated exertions that gradually increase intensity, they grow and toughen.

The more intense the muscle activity, the better and faster the muscle is developed. Hence, a systematic muscle development program incorporating increased muscle stimulation builds more muscles effectively. If your exercise features no such system of increasing efforts and challenges to your muscle strength, your muscles can only grow so much. Some exercises do form muscles, but only to a certain extent. The muscles built only become regulating muscles that enable you to perform normal tasks effectively. But they cannot exceed in performing beyond such tasks. 

On the contrary, a fully developed muscle does not only allow you to do normal tasks; it is calibrated to reach its full potentials  far beyond what regulating muscles can do. Bodybuilding helps you develop your muscles to the extreme.

The Science Of Muscle Building

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Etebooks Offers The Role Of Whey Protein In Achieving Significant Muscle Gain

Most bodybuilders would agree that supplementing with whey protein is an important element in achieving serious muscle gains. This article will examine the facts relating to whey protein as a supplement and help you decide whether you need to follow this particular strategy.

Whey protein is produced during the process that sees milk turned into cheese. It is also found naturally in dairy products, eggs, soy and vegetable proteins but none of these compares in quality to whey protein powder. It also scores highly in providing the branched chain amino acids (BCAA’s) that are important in the building and retention of muscle.

Whey protein is highly favored by bodybuilders because it provides the necessary building blocks to produce the amino acids that the body uses to build lean muscle tissue. Many studies have shown that whey protein contains the perfect combination of amino acids, in just the right concentration for optimal performance in the body. It is also thought that whey protein has a role as an anti-oxidant and immune system builder.

It is best taken in powder form mixed in juice or milk, spread throughout the day to maintain a positive nitrogen balance. Serious bodybuilders often consume up to 150 grams each day but as a rule of thumb, daily protein intake for active trainers can be calculated by taking your weight in pounds and multiplying by 1 or 1.5. But remember, you need to work out how much protein is taken from food and other sources, and then spread the remaining whey protein balance over the day.

Whey protein is a relatively safe supplement but no more than 30 grams of protein should be taken at one sitting as excessive single doses could overload the liver. The safety of whey protein has been well documented in many scientific studies and there is clear proof that taken consistently, coupled with regular exercise, it will result in meaningful muscle gain.

The Role Of Whey Protein In Achieving Significant Muscle Gain

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Etebooks Offers The Role Of Repetitions In Your Muscle Building Program

Repetitions are the basic building blocks of any strength or muscle building program but it is something that many lifters take for granted. How often do you see people at the gym speed through their reps, breathe haphazardly or fail to complete each rep correctly from a technical perspective? There is much more to the simple rep than meets the eye.

The first thing to note is that a repetition consists of three elements – namely lower, pause and lift. The speed at which this is achieved depends on the desired outcome, but to maximize muscle growth a slow, controlled tempo is required. The process should never be rushed, jerky or bouncy but instead should be controlled and smooth.

The second consideration relates to how many reps need to be performed. Once again, this depends on what you hope to achieve but you can use the following as a basic rule of thumb:

1. A single repetition maximum (1RM) increases muscle strength.

2. A six to eight repetition maximum increases muscle size.

3. A higher number of repetitions will have more effect on muscle endurance and little impact on size or strength.

Your aim therefore should be to complete six to eight reps of a load equivalent to 75-80% of your 1RM. This will maximize your muscle building potential, provided you complete each lift with perfect form in a smooth controlled manner.

The Role Of Repetitions In Your Muscle Building Program

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Etebooks Offers The Perfect Rep Range For Building Muscle

No matter what you read or who you talk to, everyone has their own opinion of what the “perfect” rep range should be to allow for maximum muscle stimulation and growth. In this article Im going to clear up the confusion once and for all and teach you the truth about choosing the most effective rep range for optimal muscle-building results. 

Sets that utilize heavy weight and low reps are without a doubt the most effective means of stimulating muscle growth. For every set you perform in the gym, you should utilize a rep range of 5 to 7. This means that for every set you perform, the weight should be light enough that you can complete 5 reps in good form, but heavy enough that you cannot complete more than 7. What’s so special about 5 to 7, you ask? Well 

1) Each set will only last between 20-30 seconds. 

Maximizing your muscle gains is all about intensity and efficiency. By utilizing a lower rep range, your sets will only last a short period of time, allowing you to generate 100% mental focus and effort. Training with 100% intensity is critical to stimulating muscle growth and it is much easier to maintain this level of effort for shorter periods of time. You will not have to psyche yourself up for marathon sets lasting minutes on end, but rather for a short burst of all-out effort lasting only several seconds. 

2) Muscle stimulation will be maximized. 

Our bodies are made up of 2 main types of muscle fiber: slow twitch and fast twitch. Slow twitch fibers cannot generate large bursts of power and are utilized during prolonged activity. They have a high tolerance for endurance exercise but do not have a very high potential for increased growth. Fast twitch fibers on the other hand produce large bursts of power and are utilized during short, explosive movements. They contain a large amount of mitochondria (an area in the muscle cell where energy is produced) and have the highest potential for increases in both size and strength. By utilizing a rep range of 5 to 7 you will tap into these extremely responsive fibers and this will result in the greatest amount of muscle growth and strength gain possible. 

3) Maximum resistance can be used. 

By performing only 5 to 7 reps per set, you will enable your muscles to handle heavier amounts of weight than you could with a higher rep range. Building muscle is a byproduct of building strength, and training in a lower rep range is the most effective way to accomplish this. Since your strength will shoot up much faster using 5 to 7 reps per set, so will your muscle size. 

4) Lactic Acid production will be kept to a minimum. 

Training in the range of 5 to 7 will also decrease the amount of lactic acid that is secreted within the muscles. Lactic acid is a metabolic waste product that is produced as the body burns carbohydrates for fuel. Lactic acid accumulates in the muscle tissue at increased rates the longer you exercise. By limiting the amount of lactic acid production you will decrease muscle catabolism and create an environment in the body where greater amounts of energy can be generated. This will translate into greater power output and maximum strength potential. 

Okay, so we’ve established that a rep range of 5-7 is the absolute most effective means of stimulating muscle growth. However, this does not apply all the time or on every single lift. There are a few select muscle groups that should be stimulated using a slightly higher rep range. These are the calves, abs, forearms and upper traps. These muscle groups are predominantly made up of slow-twitch fibers, and therefore will respond better to higher reps. For this reason, a rep range of 10-12 should be utilized for these muscle groups. Again, this means that the weight should be light enough for you to complete at least 10 reps, but heavy enough that you cannot complete more than 12. 

Summary: 

Perform 5-7 reps for the chest, lats, biceps, triceps, shoulders and thighs.

Perform 10-12 reps for the calves, abs, forearms and upper traps.

The Perfect Rep Range For Building Muscle

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Etebooks Offers The Myth Of Gaining Muscle Without Fat!

Many of you have expressed concerns about gaining too much body fat while on such a high calorie diet, and wonder if you should do some aerobic exercise to offset the weight gain.

Absolutely not.

That will be detrimental to gaining muscle. For best results, you either have to train and diet to gain muscle or lose fat. One or the other. If you are a true hardgainer, you cannot do both. If you try, you will not make any substantial progress either way. So, now is the time to gain weight. You will worry about losing fat later.

The fact is that there are no magic pills, powders, foods or exercises that will allow you to gain muscle and lose fat at the same time.

It all is determined by your genetics and metabolism. Some people can do it, some can’t. If you are naturally thin and have a difficult time gaining weight of any kind, it would be silly of you to think that you will be able to gain muscle while trying to keep your body fat low.

Most skinny guys want to gain more muscle, but are afraid of gaining body fat. They see all the bodybuilder photos and read the stories about people gaining pounds of muscle while losing pounds of fat — They want to do the same. When looking at these photos, you have to remember that most of these people do not have your body type. The majority of them are overweight and want to lose fat, not gain muscle.

‘Well’, you say, ‘What about those people who transformed their bodies? They lost fat and gained muscle’. Yes, but almost all of these people were overweight, or had high levels of body fat. In other words, their metabolisms were, for the most part, slow. They simply dieted and trained for fat loss.

Weight training helped them to tone up and slightly increase their muscle mass by replacing some of the fat with muscle. However, you will never increase your body mass far above your original starting weight on that type of diet.

In other words, even though you gain some muscle, you will actually weight less!

For example, Big Joe weighs 189lbs with 18% body fat. This works out to be 34lbs of fat and 155lbs of muscle. He then goes on a fat loss diet and slowly diets down to a ripped 5% body fat at 168lbs, which is 8.4lbs of fat and 160lbs of muscle. He lost 26lbs of fat, and his weight only went down by 21lbs. So, looking that this we realize that he managed to also gain 5lbs of muscle. You can see that he has more muscle mass than when he started, and he looks totally ripped, but his weight decreased because his main goal was fat loss. He looks much better, and his measurements changed, but he only increased his total weight by five pounds.

If you are very thin, you cannot do this. Yes, your body fat will decrease, and this will also give you more muscle mass, but it will not increase your weight. You will just get much thinner. Big Joe was ‘big’ to begin with; we are not. To get the same results as Big Joe, you must first gain the weight, and then concentrate on losing the body fat later. Joe had the size; he just needed to trim down. We do not have the size to work with, so we have to force our bodies to grow beyond our body’s comfort range. This is the hard part.

This is why if you want to grow beyond your current size, you have to diet for it specifically.

Remember, most of you have extremely fast metabolisms. Gaining weight will be extremely difficult.

The only way you will get bigger is to shock your body.

You must shock your body by:

1. Training with heavy weights, and

2. Eating a lot of calories.

The first shock is with weight training. You must focus on compound free- weight exercises, and lift heavy weights, which will stimulate the largest amount of muscle fibers. Your body responds to this stimulus by increasing your muscle mass.

The second way we must shock our body is by eating more calories than your body is used to. This is the most important factor in gaining mass. When you overload your system with plenty of protein and fats, your body has no other choice but to gain weight.

The Myth Of Gaining Muscle Without Fat!

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Etebooks Offers The Most Powerful Muscle-Building Tool Available

The bodybuilding debates will never end. The endless arguments over how an effective muscle-building program should be structured will most likely continue until the end of time. Just scour the Internet message boards, flip through any muscle magazine or talk to the sales rep at your local supplement store. No matter who you talk to or what you read, it seems that everyone is an expert these days. 

If everyone is an expert, confident in their own ideas and beliefs, how can the average beginner possibly know who to listen to? He or she is instantly confronted with endless questions that seem to have no clear-cut answer. 

How many days should I train per week? How many sets should I perform for each muscle group? What type of rep range should I be using? What are the most effective exercises for stimulating muscle growth? How long should my workouts last? 

These questions go on and on until he or she is eventually led to believe that building muscle is an infinitely complex process involving rocket-science precision and an intimate understanding of human physiology. I mean, thats what takes to build muscle, right? Wrong! Believe me, there are answers to these important questions, and if you are willing to put in the time and effort you will most definitely find them. But thats not what this article is about. 

You see, amidst all of the confusion and endless debating, the majority of lifters end up losing sight of the big picture. Beyond all of the specific workout principles, such as rep range and exercise selection, remains one crucial principle, a principle that lies at the very heart of the muscle growth process. If this principle is not given full attention, or even worse, completely ignored, building muscle becomes next to impossible. 

The bottom line is that muscles grow as they adapt to stress. When you go to the gym and lift weights, you create micro-tears within the muscle tissue. Your body perceives this as a potential threat to its survival and reacts accordingly by increasing the size and strength of the muscle fibers in order to protect against a possible future attack. Therefore, in order to continually increase the size and strength of the muscles, you must focus on progressing each week by either lifting slightly more weight or performing an extra rep or two. In doing this, your body will continue to adapt and grow to the ever-increasing stress. 

Building muscle is all about building strength! 

So what is the most powerful muscle-building tool available? Quite simply, it is a pen and a piece of paper! 

Every time you go to the gym you must write down exactly what you accomplished and then strive to improve upon it the following week. If you arent always getting better, then youre either staying the same or getting worse. Every week you should have an exact plan of attack ready to be executed. You absolutely cannot afford to start throwing weights around aimlessly without a clear-cut goal in mind. 

The specifics of building muscle are important to understand and implement, but regardless of what style of training you're currently using the ultimate deciding factor between success and failure is progression. You can sit around all day obsessing over specific principles, but the bottom line is that if you arent getting stronger every week, you absolutely will not be getting any bigger. Examine your training approach closely. If you have'nt been paying laser-like attention to the amount of weight you've been using, the number of reps you've been performing, and then striving with every ounce of your energy to improve upon those numbers each week, you are completely ignoring the very foundation of the muscle growth process. If you want to see the best gains in muscle mass and strength that you possibly can, a pen and a piece of paper is the most important tool you could possibly have in your arsenal.

The Most Powerful Muscle-Building Tool Available

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