Which Exercises Are Best For Building Muscle?

By R Howe

Today we will teach you exactly that and show you how to set up your workout plan for best results.

If you pull out your current training plan in front of you right now you'll be able to see any potential flaws which have been holding back your progress recently. The most common of these flaws is to spend too long performing small isolation movements rather than the bigger exercises which yield more overall results.

For faster results squash your current routine.

Ask any big guys for their favorite exercise and while you may get a few different answers they will probably all have one thing in common. More than likely, they'll be compound exercises. Compounds are still absolutely dominant when it comes to strength training, so use them wisely.

Despite the massive scientific advancements we have made in sports and fitness over the last few decades the best exercise for building a bigger chest is still a bench press. The best exercise for building overly wide lats is still a pull up.

Make the big lifts the base of your workout routine. There is nothing wrong with having a few isolation exercises thrown in around them to round out your session but make no mistake about it, you are there to do your compound lifts. To put it simply, if you consistently improve your squat your legs will get bigger. Your body needs to adapt, it has no choice, you will get bigger and stronger.

The next question on most people's lips is usually to find out how much weight they need to use. A good system to use here is the eight-to-twelve rule. Your hypertrophy zone is eight to twelve reps, so start with a weight you can only lift eight times. Keep working with that wight until you are able to perform twelve reps with it. Once you can do that you are ready to increase the resistance and go back to eight reps.

That system will keep you constantly pushing for new progress which, in turn, will lead to increased muscle gains.

You probably know people in your life already who spend hour after hour trying to build a better body but the truth is you do not need to. It doesn't need to take over your entire life. Cut out the smaller movements and focus more on the ones which matter more.

As well as improving your routine, this also allows you time to recover from each session before you hit the gym again. Rest and recovery are absolutely vital to a building plan. Try to get eight hours of sleep each night, if you can, as well as taking at least two days off each week.

Like we said at the start of this write up, most people don't know how to build muscle. Thankfully, now you are not among them. As a personal trainer my advice would be to take this guide and run with it. We see too many people who don't take action, you've wanted to build a more powerful physique for a while and now you have the knowledge to go do it.

Writer: Russ Howe PTI is a trusted fitness coach. Learn how to build muscle with our new video guide showing the five principles to a more powerful body and the best shoulder building exercises.

Gain Muscle and Increase Your Chest by One Inch in a Week

By Wayne Atwell

Today I am going to explain to you how to quickly and easily add an inch of muscle to your chest and increase your bench press.

All you need to do is follow this simple push up routine for a week and you will see incredible gains. I did this routine a few weeks ago and I saw a noticeable increase in strength as well as muscle mass.

Before I started my chest measured 39 inches and I could bench 255 twice. After I finished, my chest had increased to 40 inches and I was able to bench 255 five times. This is an incredible increase in strength.

So here is the routine:
Day 1 is a work day, which is when you will build the muscle. On work days after you wake up you will do as many push ups as you can. This is your max set. Every 2 hours you will do another set of push ups. Each set will be half as many push ups as the last set. If a set should be less than 5 push ups, then do 5 instead of half. Stop once you have done 5 sets.

Day 2 is a recovery day, which is when your body recovers so you are able to do another work day. Do 50% as many push ups as you max set from the day before when you wake up, then do the same number of push ups 2 hours later and you are done for the day.

From here on out you will alternate between work days and recovery days. Each work day you will reset your max set when you wake up. Be sure to eat more than normal on work days, and get plenty of protein. On day 1 my max set was 65. By day 7 my max set was 100. This routine can work for anyone, whether you haven't worked out in years or you go to the gym several times a week. I have been going to the gym several times a week for over 3 years and this routine added an inch to my chest and added more than 20 pounds to my bench. Give it a try, what do you have to lose? A week?

While was doing this routine I still hit the gym and worked shoulders, back and biceps but I avoided working my chest and triceps.

Gain Muscle and Increase Your Chest by One Inch in a Week - by Wayne Atwell

To learn more about building muscle and getting fit check out http://FitnessWayne.com

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Want to Build Muscle and Get Ripped? 3 Things to Get You Started

By Rick Outzen

In today's world, with so many paths you can go down to start or keep up a fitness and muscle-building plan. Most claims have some truth to them, but a few pieces of the body building process that cannot be ignored. Without knowing the basics, we all struggle to make it through the process and that is not the right way to pursue your goals. Your goals need must easy to do and see results so that you keep your enthusiasm.

We all know we need to eat, nutrition is important, but for the muscle builder, it is critical. Muscle do not respond well to tearing them down and rebuilding them without being fed properly. That means before, during and after a work-out! Having the right combinations of good proteins and carbohydrates before you start a work-out will give your muscles the proper nutrition to keep from fatiguing during a work-out. During a work-out, your muscles need extra water to keep them full or they will lose their strength fast and the weight you are pumping will get heavy and make it difficult to finish any set! After a work-out, you muscles will need more protein to give them the nutrition to fix those micro tears that help them become bigger. Eating is important but not as important as eating the right foods at the right time.

The second part of the process requires supplements, and no, I don't mean steroids! Natural supplements are very important to any muscle-building process. Supplements promote lean muscle growth, enhance protein synthesis, cut the risk of catabolism (muscle loss) and supports ideal recovery from work-outs that tear down the muscle tissue. It is possible to eat enough of the right foods to get all the nutrients you need, but it is very difficult! That is where supplements come in, along with all the good proteins and carbohydrates, you need to add specific supplements that will aid your muscles in the building process. Supplements like a good multivitamins, Whey protein and Creatine and all great sources to help any body building process. A good fitness plan will give you all the right information to make good decisions about supplements.

And the third part is of course the work-out itself. Just walking into a gym and starting to pump weights without a plan is not good for your muscles and will just frustrate you. You need to have a plan that gives you the correct exercises and cardio work-outs that will give you the best work-out you can get. A good work-out that takes 3 or 4 days a week with some rest for you muscles is important. It is also important to have cardio build into your plan and that all your muscle groups get a work-out. Muscle talk to each other and they all need to feel like they are part of the process! Pick a good fitness and muscle-building plan and stick with it and you will be amazed at how fast you see results!

Hello, I am Rick Outzen and I would like you to take the time to go through this very important program and change your life. Click on http://www.maximumfitnesstoday.com and see at least 4 nutrition secrets, 3 supplements, some great recipes and a perfect routine that will jump start your path to fitness and muscle building.

Easy Natural Breast Enhancement Exercise

By Claire Mier

If you ask women if they desire larger and perkier breasts, most would say yes. But most of them will say no to augmentation surgery. The implants might be desired by some, but certainly not everyone. But the good news is there are more than one way to grow your breasts.

Increasing breast size naturally doesn't have to be difficult. And more importantly, there should be no compromising on your part when using these natural breast enlargement methods. You will likely have unnatural-looking breasts with implants, as that's what most people tend to complain about. And that's one of the reasons why more and more of non-invasive ways to enhance the cup sizes and firmness of breasts are being acknowledged and accepted by experts.

Below you will find easy-to-do exercise moves to help you enhance the appearance of your breasts. Consistency is the key. If you do the exercise with 12 repetitions a day, at least 3 days a week, you will begin to see some results within the first month.

The bench press is an exercise called the useful exercise in your case. The best exercise for shaping and firming your bust line is the bench press, which not only flatters your bust-line and goals of your character, but also shapes your shoulders and tightens the backs of your upper arms.

Require: - pair of dumbbells weighing between 5-10 pounds, a bench

Method to do the bench press exercise: 

• Lie flat on a bench with your feet on the ground, one foot on each side of the bank
• Keep your head, shoulders and back firmly positioned on the bench
• Roll your shoulders back so the shoulder blades are firmly pressed against the bench and the chest is sticking out making you slightly curved
• Hold the dumbbells about 18 inches apart and parallel to the floor with your palms facing up; the wider the handle is on the outer area of ​​the breast the more work will get done
• Slowly press the dumbbells straight up, away from your chest
• Extend your arms fully so that the dumbbells are directly above your chest. Slowly lower the dumbbells back to the starting position before pausing slightly at the top of the movement
• Inhale and hold your breath as you lower weights. When they reach the chest level, you can then begin to move the weight back up
• Exhale as you pass the point of greatest resistance

Remember that consistency and commitment will get you to where you want to be. To get bigger breasts without surgery is possible and easy to do. Just do not quit before you achieve your goal.

Claire Mier writes great articles about natural remedies to enhancing your body for GetcurvyNow.com. She has been an inspirational writer for many women who want to achieve healthier and better-looking body without surgery. Her latest article is Total Curve breast enhancement review on Getcurvynow.com. Visit the site today to learn more.