How To Build Muscles Fast

By The “Muscle Nerd”

Jeff Anderson

I was looking over some of my notes on little “tricks” I’ve picked up along the way for better targeting my chest, and I stumbled across this one that has DEFINITELY helped jack up my “chest day” workouts!

Now every bodybuilder with 6 month’s of “service” under his belt knows that to REALLY add some flare to his pecs, he MUST add Incline Dumbbell Flyes to his chest routine.

But now there’s a way to make this powerful exercise even MORE effective using a breakthrough THUMB maneuver for more FORCEFUL CONTRACTIONS.

Here’s how YOU can take advantage of this awesome new tactic.

1. On an incline bench (set to no MORE than 30 degrees incline), hold a dumbbell in each hand at the starting position (arms extended above you, palms facing each other).

2. With your arms slightly bent, perform a standard flye by slowly lowering your arms to the side.

By Karen Sessions

Guys…your wife is watching your biceps getting bigger! Is she jealous? Does she want to start “bodybuilding” but is afraid of getting TOO big? She’s secretly want’s that finely chiseled body, too!

Here’s how she can build muscle for a lean, sexy physique without the fear of embarrassing you with bigger arms as you walk down the beach…

There are a lot of myths around women and bodybuilding and they just don’t seem to die. I’d like to share with you an article that sheds light on women and weight training that will pave the path for your wife or girlfriend to adopt the bodybuilding lifestyle with you.

That’s right. We’re going to bust the women and weight training myths right NOW!

Who better to do that, than a woman who weight trains and understands your wife’s fears regarding women and weights?

Women and Weight Training Myth #1 – Weight training will make

By Vince DelMonte

There are two common fitness goals – to gain muscle mass and to lose body fat. Unfortunately, for the most part, the two goals are at opposite ends of the spectrum.

 Building muscle mass is going to require you to take in a surplus of calories because, well, let’s face it, you can’t build muscle out of nothing (unless of course you have some chemical help going on).

Losing fat mass on the other hand is going to require you to be in a negative calorie balance because that is what will get your body burning off additional body fat as fuel for its tissues.

Striving to accomplish both goals at the same time is rarely a good approach because more than likely you will just end up spinning your wheels and getting nowhere.

Most weight lifters will have to accept some fat gain when they are looking to gain weight, however

In my quest to find out more about how to build muscle, I tried every system imaginable and inevitably came in contact with the Heavy Duty System popularized by Mike Mentzer.

I have a great respect for the man, not just because the fantastic body he possessed, but in many ways he reminds me of myself. To Mike there never was something in between right or wrong. It was either right or gone. I personally own both Mike Mentzer’s Heavy Duty One and Two books.

Mike could proof every principle in his Heavy Duty training system. Both these books have very interesting information in them and will let everybody re-think their current training methods, after reading them.

Anyway I started off with Mike Mentzer and actually wanted to get to Arthur Jones. The reason is that Mike Mentzer and Arthur Jones had a very close relationship and many of Mike’s ideas came of

In this resources section I will provide you with resources and links, which lead to a wealth of interesting information on bodybuilding and muscle building.

I will be glad if you report any links that are dead by contacting us through the contact page. This way I can always keep it updated. If you have any suggestions for links that we must add, please feel free to do that.

By Sean Nalewanyj

Natural Bodybuilding Expert & Best-Selling Fitness Author

 http://helpyouguides.com/musclegaintruth/

 Do you want a quick, simple and instant way to increase the amount of weight you can lift on virtually every back exercise you perform?

 Sound too good to be true?

 I speak the truth, my friend, and the reality is that if you aren’t utilizing this basic piece of gym equipment you’re missing out on some serious muscle size and strength gains.

 What tool am I talking about?

 A pair of lifting straps!

 This is such a basic and highly effective piece of equipment yet so many people neglect to use them. For those of you who are unaware, these are basically a set of thick straps made of extremely strong material that are placed around your wrists and then wrapped around the barbell, dumbbell or cable attachment.

The purpose of lifting straps is to “eliminate” your grip from the equation by forming a

If you want to know the top 15 dieting mistakes and myths you should download Karen Sessions free ebook on the subject at:

http://helpyouguides.com/Iron_Dolls/15dietmistakes.pdf

 She has been in the fitness industry since 1988. She started bodybuilding severely underweight due to a mild eating disorder, anorexia.

 Within months she was able to put on lean muscle weight and totally reshape her body. She spent a lot of time thoroughly researching and educating herself on nutrition of quality, muscle physiology, and every aspect in between.

She took her physique to the competition level for several years, mastering the art of competitive bodybuilding. After a few years of dabbling with various tactics of dieting, cardio, and training she was able to perfect the formula to bring her to 7% body fat naturally.

 She has won many bodybuilding contests and has qualified nationally in the NPC organization.

 Here’s the link again:

http://helpyouguides.com/Iron_Dolls/15dietmistakes.pdf

Revealed: The Truth About Massive Biceps & Triceps

By Sean Nalewanyj

Natural Bodybuilding Expert & Best-Selling Fitness Author

http://helpyouguides.com/musclegaintruth/

 It’s no secret that every serious lifter out there desires an impressive pair of strong, muscular arms.

 Who wouldn’t be happy with tall, peaking biceps sitting on top of rock-hard, horse-shoe-shaped triceps? Who wouldn’t love to have a pair of ripped, well-developed guns forcefully bursting through the sleeves of their shirt?

 While developing muscular arms is usually at the top of many peoples’ agenda, the reality is that the majority of lifters out there have a very poor understanding of how to properly train their arms for maximum gains.

 In order to gain the proper insight into effectively stimulating arm growth, we must first recognize three basic truths:

 1) Relatively speaking, the biceps and triceps are small muscle groups.

 2) The biceps receive heavy stimulation during all basic pulling movements for the back.

 3) The triceps receive heavy

By Jason Ferruggia

If you want know how to gain weight and build a thick, muscular back there are three exercises that you need to become very familiar with. Those exercise are chin ups, rows and lastly but most importantly; deadlifts. If you did nothing but those three exercises faithfully you would end up with a thick and impressive looking back.

 When it comes to uncovering the secrets of how to gain weight you need to realize that the back muscles make up a huge portion of your total musculature and that developing them will add countless pounds to your frame.

 So how do we go about developing all of the muscles of the back? Firstly we have to address the traps which start at the neck and go all the way down to the mid back. These can be worked most effectively with dead lifts, shrugs and hang cleans. Deadlifts can be

Female Muscle Growth 101

Build Muscle Naturally

Copyright, 2006

Karen Sessions

There is much confusion about how to really build muscle.

Many people are under the impression that all they have to do is get a gym membership and workout to build muscle.

While you can build some muscle slinging iron around aimlessly, your growth potential is limited. Knowing and capitalizing on a few key factors can create faster muscle gains than you will ever believe.

 Female Muscle Growth 101

Build Muscle Naturally

Ladies, are you pounding away at the iron, yet not showing much muscle improvement? Today there is so much bodybuilding information plaguing the fitness magazines and Internet it’s literally exhausting to filter through.

What’s worse is that current bodybuilding data is so grossly lacking of a scientific system. It’s come to the point that anyone who can get a free website thinks they are a fitness expert.

 In this article you will find there is much more to

By The “Muscle Nerd”

Jeff Anderson

 Not all exercises are created equal…sure, you knew that!

 But in your quest to build some serious muscle, you’ll need to fire up as many muscle fibers as possible to stimulate the kind of deep growth you’re looking for. And for this mission, you have a strong ally in compound exercises.

Compound vs. Isolation Exercises

 First some quick clarification…compound exercises move the body through more than one joint movement, while isolation exercises only move the body through a single-joint movement.

 Probably the best exercise to demonstrate the difference is the barbell squat. This “king” of all compound exercises moves your body using a majority of your muscle groups and bends you at your ankles, knees, waist, hips, and to some degree, even your shoulders.

 Compare this to an isolation exercise such as leg extensions, which only moves your body by bending one joint…the knee.

So which is better?

 To provide complete muscle fiber

Can we ever build muscle fast enough? That is the question all bodybuilders ask themselves.

Everybody will be influenced by their genetical make-up. This is the most important factor  that will decide how fast you will be building muscle as well as how much muscle mass you will gain. At this time there is nothing that you can do to change it. What is true is that everybody can increase their muscle mass signifantly. It is impossible to just look at somebody and decide how big they will get. I’ve seen pretty skinny people, which got  impressively big after starting serious training. Don’t judge a person on initial looks.

Hereafter follow a few factors which play a major role in if you will succeed in building muscle. They are:

Training correctly:

Almost all experts differ about what is your best method of training. In most cases there is no hard and fast rules. What

The question of how many reps you should use to gain the most amount of muscle keeps on being a major issue for most people.

The fact is that everybody has a mixed amount of fast and slow twitch muscle fibers. This differs from person to person. Depending on if you have more slow or fast twitch muscle fibers you should adjust your training accordingly.

Don’t get me wrong. You should train for fast and slow twitch muscle fibers, however depending on which type you have the most, you should train for that type predominantly.

The question of course is how to determine which kind of fiber type is dominant in your body?

The problem is that muscle fiber types are not spread evenly through your body. Your biceps for instance might have mostly fast twitch muscle fibers while your hamstring might have a fair percentage of slow twitch fibers.

Another problem is that you