Etebooks offers strategic ideas for building muscles #muscle building program

Etebooks Offers Why You Should NOT Try to Isolate Muscle Groups When Weight Training

Working as a fitness professional, there is one type of question I get all the time that shows that many people are missing the big picture regarding the benefits of strength training. This popular question usually goes something like this:

“What exercise can I do to isolate my _______ (insert your muscle of choice  abs, quads, biceps, triceps, etc)?”

It doesn’t matter which muscle someone is asking about, they always seem to be asking how to ‘isolate’ it. My first response to this question is always  Why in the world would you want to isolate it?

The first thing I try to teach my clients is that the body does not work well in muscle isolation. Rather, it works better in movements along a kinetic chain; that is, large portions of the body assist other portions of the body in completing a complex movement. In fact, there really is no such thing as true muscle isolation. There is almost always a nearby muscle group that will assist in some way with whatever movement you are doing. However, this article compares attempting to ‘isolate’ body parts via single-joint exercises to the much more effective strategy of performing multi-joint complex movements.

When you attempt to ‘isolate’ muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.

Now if you really want to end up hobbling around in a body bandaged up with joint problems, tendonitis, and excess body fat, then by all means, continue trying to ‘isolate’ body parts. On the other hand, if you would rather have a lean, muscular, injury-free, functional body that works as a complete powerful unit to perform complex movements (in athletics or even everyday tasks), then you need to shift your focus away from muscle isolation. Believe me, focusing on how well your body functions will give you the side effect of a body that looks even better than it would have if you focused on muscle isolation. For example, take a look at the physiques of any NFL running backs, wide receivers, or even world class sprinters. Trust me when I say that these guys pretty much NEVER train for muscle isolation (their strength coaches wouldnt be crazy enough to let them), yet they are absolutely ripped to shreds! Just look at guys like Maurice Green or Terrell Owens and tell me who wouldnt want a physique like those guys.

Another benefit to moving away from the ‘muscle isolation’ mindset to a more ‘complex movement’ mindset is that you will find it much easier to lose body fat. The reason is that by focusing more on multi-joint complex movements as opposed to single-joint muscle isolation, you not only burn a lot more calories during each workout, but you also increase your metabolic rate, and stimulate production of more fat burning and muscle building hormones like growth hormone and testosterone.

Let’s look at an example. The machine leg extension is a single joint exercise that works mainly the quadriceps, can potentially cause knee joint instability in the long run, and doesnt even burn that many calories. On the other hand, exercises like squats, lunges, step-ups, and deadlifts are all multi-joint complex movements that work hundreds of muscles in the body (including the quadriceps) as a functional unit, create more stable and strong joints in the long run (when done properly), and also burn massive quantities of calories compared to the single-joint exercises

Why You Should NOT Try to Isolate Muscle Groups When Weight Training

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Etebooks Offers Why My Muscles Won’t Grow? Cortisol Stress Hormone Destroy Muscle Tissues

There are many reasons why your muscles wont grow or why your muscle growth is retarded. One main culprit for your muscle tissue to in a catabolic and not in an anabolic state is the stress hormone called cortisol. This stress hormone, cortisol, is produced by your body when you are under stressful situations. 

Yes, any type of stress, whether they are mental stress, physical stress or just emotional stress will trigger off an increased in the production of cortisol hormones. A high level of cortisol is always a bane for bodybuilders and that in itself, is creating more stress.

When you exercise or especially weightlifting body building exercises, you are placing a tremendous stress on your body. This in turn will cause the cortisol hormone in your body to rise to unacceptable level which may destroy your muscle tissues, bone density and causes weight gain especially abdominal fat. Ohhh…that abdominal fat that would not go away.

This hormone hates your muscles and wants you to grow fat. It takes away protein from the muscles. However to be fair to this hormone, the cortisol hormone has its positive functions. 

Cortisol is produced by the adrenal cortex and is commonly known as a stress hormone because the level of cortisol in your body rises sharply when you are under stress. This hormone plays an important role in your bodys metabolic function, it facilitates cardiovascular function, carbohydrate metabolism and controls inflammation. After all, it is a steroid hormone.

As more cortisol is being produced, your muscle tissue breaks down further since the amino acids from your muscle protein is being converted into glucose for energy. This hormone also blocks new muscle tissues from growing because it interferes in protein synthesis in your muscles.

How to lower cortisol level?

 Get enough sleep  Let your body recuperate from the days stress and let the body rebuild its wears and tears. A lack of sleep will put your body under further stress and thus increasing cortisol levels.

 Avoid stress  Take up yoga, read a book, take a break from whatever you are doing. Learn meditation and breathing techniques to reduce everyday stress. Take a week or so break from your exercise routine after 6-8 weeks of regular training. As your body learns how to relax, the level of cortisol hormone will fall correspondingly.

 Do not over train  Over training is a common issue amongst athletes of all types. This is especially so in bodybuilding and weight lifting. You are already damaging your muscles when you lift weights, dont let cortisol hormones rob your muscles of the much needed proteins and preventing muscle repair and growth.

Once your body and mind is free from stress, your cortisol production will be at a healthy level and you will once again see your muscles growing, provided that you are doing other things that are conducive to getting your muscles to grow.

Why My Muscles Won’t Grow? Cortisol Stress Hormone Destroy Muscle Tissues

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When Is Best Time To Eat Protein For Building MusclesMuscle Growth?

Every bodybuilder and fitness enthusiast knows that you must eat enough protein for muscle growth. Without the amino acids of protein, your muscles cannot grow no matter how hard and often you train your. Protein is the building block of muscles and there are no other nutrients to substitute protein for muscle growth.

It is recommended that if you want to grow and build muscle mass, the rule is to eat one gram of protein per pound of your body weight per day. That is a lot of protein which many people cannot get in their normal dietary meals and protein supplementation is often necessary. Without eating enough protein, all your muscle building training in the gym will be futile. Such a waste isnt it?

So when is the best time to eat protein to optimize muscle growth? How and which type of protein should you eat to get spectacular muscular growth?

Eat protein first thing in the morning  After a good nights sleep, your body is in a catabolic state. That means your body is burning your muscle for energy since your glycogen store is low. So eat quickly digestible protein such as whey protein the first thing in the morning even before you brush your teeth to prevent your muscle wasting away or catabolism.

Eat protein between your meals  To keep protein flowing in your bloodstream so as to feed your muscles continuously throughout the day, take casein protein in between your meals. Casein protein is slow to digest and as such will continuously release protein into your bloodstream to feed your muscles for many hours in between your meals. In this way, your muscles will be constantly receiving protein throughout the day.

Protein before/after gym workout  It is a known fact that eating fast to digest protein such as whey protein before your workout will promote muscle growth as your muscles are being fed as you training to build muscles. Then take whey protein again after your workout along with some carbohydrates to repair your muscle cells after you have damaged them during your workout.

Protein before bed  Since you will be going without food for many hours when you sleep and muscle building is at its optimum when you sleep, you must encourage your muscle to grow by eating casein protein before you sleep. As casein protein is slow to digest, it will continuously feed your muscles for as long as seven hours when you sleep and thus encouraging your muscles to build and grow.

So now that you know when is the best time to eat protein and to encourage building muscles, follow these tips and see your muscles growing like you have never seen before.

When Is Best Time To Eat Protein For Building Muscle Muscle Growth?

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What To Eat To Gain Weight And Build Muscle

Are you underweight and don’t know what to eat to gain weight? Millions of dollars are spent each year on magazines, books, and weight gain supplements. Gaining weight does not happen overnight and requires a commitment from you, but does not have to be hard if you work out and eat the proper foods in large enough amounts.

Numerous people are continually searching for the fastest ways to gain weight and don’t know what to eat. If you truly want to learn what to eat to gain weight and maintain it, a diet rich in calories and protein combined with a regular weight-training regimen will help you accomplish your goals.

If you are looking for the best weight gain supplement for you, take into account your diet and exercise routine before making a decision. Weight gain supplements can be very beneficial when used in conjunction with the proper diet and weight training routine.

The major part of your calorie and protein consumption should come from the foods you eat. Substituting a weight gain supplement for a meal is never a good idea. Your body needs the natural nutrients found in lean meats, poultry, fish, vegetables, and carbohydrates. Weight gain supplements can be used effectively as a weight gain aid when they are used to supplement your diet, not replace part of it.

A diet consisting of large amounts of protein, fats, carbs, and high in calories is essential to any weight gaining effort aided by weight gain supplements. Training with weights is necessary if you want to build new muscle tissue, and a weight gain supplement can be used after a workout, in between meals, or as a snack but should never replace a meal.

Protein is a major component of any diet designed to add body weight. Lean red meats, fish, poultry, and eggs are excellent sources of protein. Several small meals per day containing large amounts of protein are crucial to your weight gaining effort. The question of what to eat to gain weight is not as complicated as some believe.

Along with plenty of protein, fats and carbohydrates are a big part of any weight gaining diet. By avoiding sweets and empty calories, you will give your body the fuel it needs to add body mass and build new muscle tissue through the nutritious foods you eat at regular intervals during the day.

If you are finding it difficult to stick to a weight gain diet, try eating five or six smaller meals per day instead of three large ones. Keep in mind that a piece of chicken and a baked potato is always better than a shake, bar, or pill.

If you should decide to use a weight gain supplement, make certain you consume adequate amounts of food each day in addition to the supplement. Weight gain supplements can give you added protein and calories and may be especially helpful if used immediately following weight training. Always be certain your diet contains all the required elements and use weight gain supplements wisely.

Learning what to eat to gain weight is a relatively simple task. Increase your calorie intake and make certain you are eating healthy, protein rich foods. This combined with weight training and plenty of rest should allow your body to bulk up effectively and help you maintain your new body shape.

What To Eat To Gain Weight And Build Muscle

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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 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 Rules to follow to build muscles

Do not underestimate breakfast
 Breakfast is the most important meal on the day. Breakfast counteracts your muscles to breaking down on the most effective way. On the night the blood sugar is goes down and if you not eat a good breakfast you stop your muscle from growing.

Nutrition
 Do not take nutrition instead of food. Nutrition works best as a compliment to your food or as a boost before training. But never believe that nutrition makes your muscle grow the way that real food does. Also test different to see what nutrition that fits your body best.

Eat every 3-4 hour
 You muscle grow as long as you have the right amount of blood sugar in your body. As long as you have that the body knows its okay to build muscles. You have that right amount in your body about 3-4 hours after your last meal. That means you have to eat every 3-4 hour to maintain the right balance in your body and to continue to grow muscle.

Drink Water
 Every chemical rejection in your body happens in a water based environment. If you do not drink water you are going to dry and your functions in your body works poorly. Functions like fat burning, muscle grow and condition.

Control what you eat
 Analyse what you eat and see if you get enough to build muscle. One way to do that is to whey your food for three days. This is to see your how much protein, carbs and fat you get. Do this a couple of times a year to see your development. This is easy to do with help of a diet program that you can find on internet.

Vary the food
 This is a key for success. The big advantage you get is that your body do not get used to one certain nourishment. The risk is also minimal that you get lack of something, and surely will get the right amount of vitamins and minerals that your muscles need to grow.

Eat right before training
 You need to load your body right before you can perform a good workout. If you are training in the morning it can be good to eat lot of carbs the night before. If you are training in the evenings you have many meals to get you prepared for your workout.

Eat right after training
 After breakfast this is the most important meal for you. After training you muscle are broke down, and you need to eat as fast as you can after training. Your muscles need both protein and carbs to grow, and here can your nutrition drinks be very important. This gives you both carbs and protein fast.

Rules to follow to build muscles

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How To Get Huge Muscular Arms? Build Big Triceps Exercises

So you want to get big huge muscular arms. Do not ignore your triceps exercises.

In gyms everywhere, you will see people doing bicep curls after bicep curls. If someone were to ask them to show their muscles, they will most likely flex their biceps. How about you? Well, since you are reading this article, then you must have known that to own huge muscular arms, you must build huge triceps.

Do you know why? It is because your tricep is 2/3 the size of your arm. Just imagine, your bicep is only 30% while your tricep takes up 60%. So if you are neglecting your triceps, you are neglecting 60% of your arms while working on the miniscule 30% called the biceps. Of course you still need to work on your biceps for that well rounded balanced muscular look.

How To Get Huge Muscular Arms? Build Big Triceps Exercises

Furthermore, since your triceps are involved in many other body building exercises such as military presses, bench presses and many other exercises, having strong triceps will help you to lift heavier in those other exercises and thus will be encouraging further muscular growth in other body parts.

Your triceps consist of three main muscle whereas your biceps has only 2, the their respective names begins with tri and bi. That is another reason why your triceps should be bigger.

Tricep Excercise Form

So you have been training your triceps but do not see good results. It could possibly be due to your movement during your reps where the exercises are not performed to its full range of motion. You see, the mass concentration of tricep muscles is at the top of the arm and therefore you have to stretch your arms beyond what you feel that is natural in order to reach the deep fibers of your tricep muscles.

On top of that your form must be strict with minimum elbow movements when performing tricep exercises like skull crushes and tricep extensions. These exercises reach deep into your triceps muscles when you do it with full range of movement. 

Tricep exercises like close grip bench press, diamond pushups and cable pushdowns do not give you that range of movement as the range of these exercises are limited. This is not to say that you dont do these exercises, just concentrate on them less.

So in order to build big huge triceps, you must feel the pull of your tricep muscles when the weight is at its lowest position before pulling them back.

Want those big muscular arms? Then do not forget to work on your triceps hard and do it in good form.

How To Get Huge Muscular Arms? Build Big Triceps Exercises

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