Article courtesy of Ben Pakulski – IFBB Pro Bodybuilder & author of the Mass Intentions mass building program (MI40)

Question: Ben, please identify the number one training mistake that would be preventing individuals from achieving maximal muscle gains

Answer: Well, we all know “the guy” in the gym that throws a ton of weight on the bar and moves it with terrible form and looks like hes going to hurt himself. He is the root of many of our jokes, and definitely gets a lot of sideways looks from the patrons of the gym.

We’ve all asked ourselves “WHAT is he trying to do?” Chances are, he has no clue. He comes in the gym everyday and does the Exact same thing week in and week out because he really has NO IDEA what he is trying to do. Therein lies the problem!

Guess what, more likely than not, you have all been guilty of doing this too at some point in your life (whether you care to admit it or not).

The first thing you need to do is identify your desired goal. If your goal is to build muscle quickly, then you have come to the right place and you should take a minute listen up.

The one and ONLY most important factor that you need to consider when it comes to your quest to building muscle quickly, is TENSION. (more on that in a minute..)

We have all heard people speak about mind-muscle connection, or that you’ve got to really “squeeze” a muscle to make it grow. I don’t know about you, but for most people this is a really hard concept to figure out. Those of us that “get” what it means, still really have a difficult time putting it to action.

The good news is, this is quite a simple concept and I will show you how to apply it to building your muscles literally TWICE as fast.

Here is what you need to know:

Muscles communicate in terms of tension. They have absolutely NO idea how much weight youre lifting. They only know how much tension or torque is going through them.

What if I told you there was a way to perform more or less ANY exercise so that you could FEEL it EXACTLY where youre supposed to feel it, AND increase muscular tension with LESS weight to get results TWICE as fast in half the time. Sounds pretty cool, right? I’ll explain.

• YOU can control exactly how much tension or torque that goes through a muscle you are working at ANY point in the workout.
• You have complete control over HOW HARD you squeeze, HOW LONG you work, and most importantly EXACTLY WHERE you squeeze and contract.
• You can selectively train EXACTLY the muscle youre supposed to be and not train anything that you don’t want to be.

Every guy out there knows what im talking about. We’ve all don’t bench presses and got NO pump in our chests but our delts and tris were cooked! No more, gents!

I would like to take this moment to introduce to you the revolutionary muscle building technique called INTENTION!

The way I describe intention to people I encounter that are unfamiliar with it is this:

“Intention is the CONSCIOUS INTENT to create TENSION in the muscle”

I know, I know, sounds a little hokey. BUT the fact of the matter is that this is BY FAR the best way to ensure you are maintain tension on the working muscle.

The number one most highly correlated factor with building muscle is “TIME UNDER TENSION”. The longer you can keep tension directly on a muscle, the more you control the rate at which that muscle grows.

You can do a bench press all day long, and if there is not tension in the pecs, you WILL NOT build pecs. Why is it that some people can build great chests while bench pressing while others cant? Because some peoples “genetics” all them to thoughtlessly keep a greater amount of tension in that muscle!

We now have the ability to do this consciously. The best part is, IT’S EASY!!

INTENTION in action.

The most simple example of intention exists on the bench press. Grab on the bar in front of you, just like you would on a bench press. You can use any stable surface for this example. I will use the edge of my desk. I grab the edge of my desk about equally as wide as I would on a bench press. Hold on firmly, and without letting your hands move from that position, “shove” them toward each other. What happened? Your chest contracted didn’t it?

Now imagine doing this exact thing through a range of motion, like in a bench press.

WOW! You just created continuous tension in the EXACT muscle you wanted to! Pretty cool right!?

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Men are inclined to view muscles as the ultimate physical symbol of masculinity.  It is, therefore, understandable why most men would aspire to have a ‘masculine’ body.  However, attaining a firm and muscular body does not come easily. Some might think that doing extra exercises, lifting heavier weights or, in other words, working out beyond your physical means, will build muscle and body more quickly.   You can seriously injure yourself working out this way, so PLEASE DON’T DO IT. There are much safer, healthier, and more effective ways to build muscle quickly.

One of the best and most effective ways to build muscle quick is to start, and maintain, a healthy lifestyle. Some people are dependent on that incorrect notion that diet and body-building are directly related. The body needs mass in order to build muscle quick. And to be able to get sufficient body mass, your food intake should have the sufficient amount of essential nutrients.  Eating protein and carbohydrates will boost your metabolism and speed up muscle growth and repair.

Protein rich foods like meat, fish, poultry, eggs, and other dairy products, and foods with carbohydrates like rice and pasta, will ensure that your body gets the nutrients it needs without adding excess body fat. Also, your weight should be compatible with your height.  The use of free weights is recommended if you want to improve your strength and start building your muscle quick.  Since you can control and balance the weights, you can slowly adjust the weight you carry while building muscle.

Free weight training resembles real life movement patterns, and the dumbbells utilized are far more manageable and cheaper than the bulky and expensive strength training machines found in fitness gyms. Full body workouts are suggested if you want to effectively build muscle quick. Since full body workouts compel the body to work as a whole, it will tense up the muscles, thereby stimulating them to grow bigger and firmer.

Squats, Deadlifts, Bench Press, Barbell Rows, Overhead Press, Pull-ups, and Dips are just a few of the compound exercises that will physically prepare you for doing isolation exercises. Working out will make you prone to muscle fatigue.  It is therefore important to let your muscles recover. Getting ample rest, like a complete 8-hour sleep, drinking ample amounts of water, and eating correctly, will quicken muscle growth and recovery.

In conclusion, a muscular body will not only make you feel good about yourself, but will also leave you feeling healthier. To build muscle quick requires a lot of hard work, dedication and determination. Constant and proper training, as well as a healthy lifestyle, sleep, and eating habits, will make achieving your ‘masculine’ body a most gratifying success.

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Do you know that an average of 60% of people gain muscle faster than others. There’s no particular reason for it, and they aren’t any more genetically sound than you or I but, in fact, they achieve this high workout to body results ratio, because they follow a proper routine. To gain muscle faster you need not exercise more, or eat excessive amounts of food. Following is a comprehensive guide to gain muscle fast.  Bear in mind though, that with each daily workout, you need to increase the strength of your body.  Therefore, repetitions of each exercise will need to increase over time.

Make sure that with each repetition of an exercise, you increase the weight. This not only helps to increase the strength of the body, but to also gain muscle fast. It is essential that you concentrate your efforts on those muscles of the body that grow faster than the others. Therefore, more weight means more muscle. Keep track of your progress and increase the weight accordingly with each repetition.

It is also important that you reduce the workout time per exercise.

A workout completed in less time means you have increased your body’s capacity to endure more. On the first day of your workout, note the time it takes you to do each exercise, and then in about a month’s time check them again. If the time has reduced considerably, that means you have increased your strength, thus increasing the muscle in your body. The next important factor is that you do one exercise at a time. By saying one, I mean single. It sounds a bit odd, but it really does work.

The overall objective is to gain muscle fast.  Concentrating on one body part at a time helps to stimulate that part more. This way, you will notice the change in that particular body part over a short period of time. Do not do more than 3 to 5 sets of a particular exercise daily. Any more than that will not prove beneficial; it will only put a strain on your body and cause excess fatigue. Organizing your workout schedule to include doing only what your body is capable of enduring, will certainly show maximum results over a minimum period of time.  This approach is the key to gain muscle fast. Last, but not least; you must try to increase your body strength by at least 5% per week.

If you are successful in reaching your targets and hitting the numbers on time, you will be sure to see a dramatic improvement in your body structure. What you’ve learned is just the first step in discovering the best method to gain muscle fast. Continue your research on building muscle, and find the program suited to you.  Work out faithfully, keep your spirits high, maintain discipline, and you will gain muscle fast!

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Every day we come across a number of articles or television advertisements educating us on how to lose weight. No doubt, it’s great for the overweight person, but what about those who are underweight, do they not need guidance on muscle and weight gain? Yes, they do, and this is what we will be examining right; how to gain muscle and weight.

As they say, it’s more difficult to lose weight than it is to gain it

With a smart diet chart and a routine workout, we will definitely see a difference in our bodies in a few days. We can both follow exercise and a diet plan as referred by a trainer, or formulate our own. Muscle and weight gain is not a tedious task if we do it in a proper and organized way. The first thing we have to do is decide whether we want to accomplish the task in a gym, with many people around, or at home with your favorite music tuned in and some inspiring posters on the wall.

The second thing you have to do is plan your diet chart

Start by counting your daily caloric intake, for about a week, and then add 300-500 calories to it. A simple mathematical formula to calculate the amount of calories we intake is ‘Body weight in pounds equivalent to the caloric intake in a day.’ Or you could also eat more often, like 5 to 6 times a day, instead of the traditional 3 times. The logic is simple; we can easily add tissue to our body, whether fat tissue or muscle tissue, by eating more than what our body would normally consume in a day. Body building supplements can also prove useful, but you need to consult with a doctor before taking them. Some can have a number of ill effects, so adding them to your diet chart is optional.

The next step to muscle and weight gain is to formulate an exercise schedule

It is categorized in two ways:

1. HIT, or High Intensity Training, which is working out 1-3 times a week, is intense workouts.
2. The other exercise schedule is, Periodization, which is a regular workout schedule, but starting with light exercise for the first few weeks, and later getting into a more intense workout.

With the HIT schedule you’ll notice a steady increase in your strength daily, whereas, with the Periodization schedule, results in bulk increase after all phases. The last and most neglected part of muscle and weight gain is tracking the bodybuilding program. People spending hours in the gym fail to take a few minutes to track their gains. The easiest way of doing this is to maintain a simple notebook at the gym and then transfer the information to one of the software tracking programs available.

If you follow these steps earnestly and properly, muscle and weight gain will be a successful venture for you!

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Do you experience tiredness whenever you do strenuous exercise?  Do you find yourself short of breath after a minute or two of jogging?  Or do you lag behind the children when you’re in the park because you can’t keep up?  If you answered yes to all these questions, then it’s time for you to get in shape.  You now have to take the necessary action to become healthier and to have a leaner and better body.

It doesn’t matter if you are skinny or fat.  Each of us needs to exercise so as to have a healthier physique.  It’s not all about being sexy and looking good.  Proper training is necessary to keep your body in the healthiest state possible. And getting a toned body is a mere bonus for all your hard work.  You must train and be healthy if you want to enjoy the rest of your life to its maximum.

It is not that difficult to get in shape. Practice these three simple steps and you will have a body in good physical shape.

Eat Right

You need to eat right.  Proper nutrition plays a vital role in keeping yourself fit and healthy.  You have to be sure that you include protein and carbohydrates in your daily meal plan in order to get in shape.  Chicken, eggs, whole wheat oats, beef, fruits, and vegetables can be consumed daily.   There should be variation so that you will not get tired eating the same foods every day.  Drink lots of fluids, especially water, because your body needs to be constantly hydrated.  Consume at least 8 to 10 glasses daily.  Water helps you get in shape by flushing out toxins in your body.

Exercise

It is important that you exercise.  It is through training that you can rid yourself of unwanted fat and, at the same time, reach the desired body weight that you are after.  You can do cardiovascular exercises to keep you fit and to increase your endurance.

Rest and sleep

Rest and sleep are essential to maintaining a strong and healthy body.  Your body MUST rest after every exercise so it can recover from the previous exercise just completed.  You will need at least 8 hours of sleep in order for your body to recuperate from strenuous activities done each day.

You can’t go wrong if you following these 3 easy steps.  Let them be your guide, combining it with determination and will power so as to stay focused.  Remember, nothing is too difficult to accomplish for the person willing to do everything possible to get in shape. Draw strength from the people around you whenever you feel like quitting.  Constantly remind yourself that this is good for you, and that your health and body can only benefit from all the extra effort that you are expending each day.  So eat healthy, exercise daily, and you will be successful.

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We are more mindful today, than even just 5 years ago, of how we physically look to ourselves, as well as to others.  Some will go on a diet to lose weight, while others will hit the gym to gain muscle.  Looking good inspires self confidence and self worth; it’s the most gratifying feeling. Motivation to look good should include the necessity of a healthier body.  How to gain muscle will deliver both a healthy body and self confidence.

Eating properly

Eating properly is one very important way of how to gain muscle in order to get the results you are looking for.  You should set up a weekly schedule so you can keep track of your meal plan.  If you set up a schedule, you will not do everything redundantly.

• Eat foods that are high in protein.  This food group helps your body gain mass, which mass will later be converted to muscle through training and exercise.  Chicken and beef are high in protein, and are best eaten baked, steamed or grilled. This way, less fat is taken in and held by the body.
• Drink at least 3 to 4 full glasses of milk each day.  Milk is rich in calcium and will make your bones stronger.  By increasing bone density, the chances of injury are lessened.
• Drink lots of water to replenish fluids lost through exercise.
• Carbohydrates like wheat oats, and pasta, are just some of the foods that you can include in your daily intake.  Carbs supply energy needed by the body.
• Fruits and vegetables are essential to your diet. They are rich in anti-oxidants which help repair muscle tissue, and also help to prevent cell damage.

The workout

A ‘workout’ is another important way of how to gain muscle.  The workout must include the right training exercises for your body. Experimenting with different workouts will help you determine which exercises work best for your body.  There should be variation in your training so that the muscle does not get used to the same activity all the time.

• Flat bench press with bar and incline bench press with dumbbells are good for the chest.
• Chin ups and Lower extension helps you achieve a wider back.
• Standing cable curls can be good for your biceps, while cable triceps pushdown is a good exercise for your triceps.
• Cable crunches and leg raises will help you get those 6 pack abs.

How to gain muscle is to combine your exercise and proper nutrition, with the right amount of sleep and rest.  These four ingredients will ensure you the greatest chance of success.

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A lot of people are following TV aerobics and fitness programs. These programs will benefit those people exercising and working out for the benefit of ‘daily exercise’.  But if you seriously want to know how to build muscle mass, you should be aware of a few important things before you start a program. A rigorous exercise routine, or eating like a maniac, won’t help build muscle mass, but a sound and organized approach will.

HERE’S WHAT YOU SHOULD DO TO BUILD MUSCLE MASS

The first and most important thing to know on how to build muscle mass is to work on increasing your strength. Start by lifting lighter weights; then gradually increase to heavier weights. It is imperative that you learn to do all exercises properly or you could seriously injure yourself. You will ultimately increase your strength by lifting heavier weights; more weight means more muscle. Those going to the gym to build muscle mass will be asked to stay away from the machines.

IT’S ALWAYS ADVISABLE TO GO FOR COMPOUND EXERCISES

Isolation exercises are good to build a base but you need to move to compound exercises as you advance in your workout. Training our legs is as equally important as training our upper limbs. Squats and deadlifts are recommended exercises as they work out your whole body. Do not start with 5 – 6 sessions of workouts in a week; start with 2 sessions and when you start gaining strength, increase it to 3 sessions per week, and so on. And the body needs to rest, so over working it can limit growth, thus creating health problems.

EATING PROPERLY IS NECESSARY

Protein helps to increase tissue mass, and vitamins and minerals help our body to replenish itself. Arranging your diet to include all foods necessary is another essential way of how to build muscle mass.  Your diet and eating habits should include eating healthy snacks about every 3 hours or so. Eating post workout helps the body recover much faster. Gaining weight is important for building muscle mass; and drinking milk regularly, and eating eggs and all those eatables which help to increase tissue mass, is a mandate on how to build muscle mass quickly.

THE OBJECT OF YOUR EFFORTS

Obviously is to gain muscle mass quickly.  Practice the above and you will build muscle mass fast – it’s not that hard to do.

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It’s all about the calorie deficit if you want to lose weight or a calorie surplus if wanting to gain weight.

So how would you gain weight fast?

 
Eating healthy is one of the best natural ways for weight gain. You’ll want to ensure you are getting into a habit of eating at least 6 times a day, or approximately every 3 hours. This helps you build body mass and also essentially trains your body into knowing when it’s getting fed next so it does not store as much fat for emergency. With the right kind of training your body will be putting on muscle mass (not fat), and be conditioned like a 24/7 fat burning machine.

Here are some suggestions and high quality foods ideas to include with your weight gaining diet:

• Calories are what you need in order to gain weight fast. You’ll want to choose calorie dense foods in order to achieve proper results. Remember that you cannot just pack your diet with calories.
• You’ll want to also measure your food, so having a weight scale will help you keep track of the calories. Fruits are good sources of calorie dense foods.
• Protein, and lots and lots of protein, are definitely needed by your body if you want to gain muscle mass. Beef and chicken, as well as eggs, are good sources of protein.
• Milk should also be a part of your diet. Consuming 5 to 6 glasses will be of a great help to your body.
• Yogurts and crackers are good snacks. These are both healthy and will help in gaining weight.

Now, it’s not as simple as just eating and you’ll add weight in the right locations and be fit and toned – you’ll want to get into an exercise or workout routine if wanting to add muscle effectively. By eating and not working out you’ll add weight sure! But it will be flab and nobody wants that! Working out is something you’ll need to do.

Lifting weights you gain weight fast by adding muscle mass. Some great mass building exercises would include the deadlift, bench press, squats, and side laterals. It’s important to note that added muscle helps burn fat too so by performing these exercises weekly will help you burn calories by putting on extra muscle and getting trim at the same time. You also want to ensure that you are performing at least 5 to 10 reps per exercise, and be sure to take a rest of around 2 minutes between sets to give your muscles time to recuperate. It is best to have a spotter when you are lifting heavy weights within a low rep range so as to avoid injury. Cardio exercises can be done to increase your stamina, sculpt your muscle and will also strengthen your heart.

Some other things to consider before diving head first and going about things incorrectly! It’s also a good idea to consider working with a personal trainer or even a nutritionist prior to starting any significant life change such as this. A personal trainer can make sure you are doing the right exercises and are using the correct form so you can avoid any potential injury. Finally and I don’t think this has to be said – but it’s essential that you first consult with your family doctor as well before starting anything like this as you will be putting stress on your body after all.

Remember, it is through discipline that you can achieve the results that you are striving for. Combine the right amount of food, with an adequate amount of exercise, and I can assure you that wanting to gain weight fast isn’t such a farfetched thought as you may have imagined.

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Considering all the things that are going on in this world right now, especially when it comes to health issues, it is a great thing that many are now taking interest in taking care of our bodies. Working out is an excellent – not to mention enjoyable way to take care of your body. Not only will it help you with a slimmer or leaner looking physique, but at the same time it will help you feel great and stay healthier. Not to mention the fact that working out is one of the only proven ways to build muscle effectively. So, if you want to pack on some hard core muscle, training hard will literally force you to achieving this.

The first thing that you’ll need to do is find the right program suitable to your workout goal. Seeking the help of a trainer can be beneficial to you, especially if it is your first time. You’ll also need to set goals for yourself so that there is something for you to stride for. Planning a schedule, for both your workouts and meals is extremely helpful ways to build muscle as these help guide you along your way without wondering what to eat, when, what to do next, etc…

Weight training

The best ways to build muscle involve proper, hard training, and dedication towards your workouts. Weight lifting is a good workout that has been proven to build muscle when done with quality intensity. Lift heavy and use dumbbells and barbells when doing lifting exercises. Bent-over rows, bench press, squats, and lunges, are good training exercises because they work on each area of the body, thus making that area stronger – thus allowing you to lift heavier as time goes on. Be sure to introduce these exercises into your body gradually especially if it’s your first time performing these exercises as working out any muscle too hard the first time will leave you virtually crippled until you’ve recovered – which can take days and or weeks at times.

Proper nutrition

You’ll also need to give your food intake extra attention. You absolutely must make sure that you are eating a well-balanced diet. Remember, protein is vital to muscle growth. So, you have to be certain that your diet will be comprised of lots of protein-based foods. Lean red meat, chicken, milk, and eggs, are just some of the protein-based foods that you should consume. You’ll need carbohydrates too, so eat oats, wheat bread, and potatoes. You can actually make some variations to your food intake so as not to get bored eating the same foods over and over.

Rest is considered as a ways to build muscle. Yes, you read it right. You’ll need adequate rest when you work out and after you work out, as well. Rest and sleep are a crucial element that your body needs so that your muscle tissues have a chance to recuperate from hard training. Not only do you have to feed your body, but you also have to let it rest in order to see the maximum results when building muscle mass.

These are the basics in muscle building. You can use the Internet to research more in depth information and piece together muscle building routines and nutritional diets, but it is strongly recommended that you invest in a high quality personal trainer. This not only will save you a ton of time, but will also ensure you are eating the right foods and are not putting yourself at risk by performing any exercises incorrectly at the gym.

This is one of the best ways to build muscle without a doubt!
 

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A large number of people these days, men in particular, want to have a body just like an athlete or a weight lifter. You may even ask yourself if a normal person like you can achieve a body like theirs. The answer to that is a big YES. Of course, it will take a lot of hard work and determination on your part in order to reach that as a goal but I can tell you that it is not as distant from happening as you may think. You’ll just have to believe in yourself, that you can do it and everything else will follow. Tips on how to build muscle fast can only be achieved through your hard work – much like anything else so don’t be tuned off by those two words “hard work”.

You’ll first need to condition your body before you can start lifting weights.

So, it is advisable that you do cardio exercises in order to strengthen the lungs and your heart as well. Through this, enough blood will be pumped throughout your muscle tissues. Swimming is a form of an outdoor cardiovascular activity. Treadmill and stationery bike is an indoor cardiovascular activity. You can do either an indoor or an outdoor cardio activity as long as you dedicate time to either because this is crucial in giving you the strength to endure harder training. If you are really serious on how to build muscle fast, sprinting is a good cardio exercise that you should do.

Here are some of the workouts that you can do the next time you hit the gym:

• Seated barbell military press is a good solid shoulder workout.
• Behind the back wrist curl targets your forearms.
• Power Snatch works on your hamstrings.
• Push-ups work your chest become nicely.
• Squats are known to be effective in building your leg muscles.
• Lunges are also good since it targets every area of the body.

Be sure to take at least a minute of rest before every rep so that you will not encounter any problems like back injuries or too much muscle stress.

It has been said that “you are what you eat” and that your food intake reflects on how your body looks in appearance. So, you’ll have to also make sure that you eat foods that can help your body gain the muscle mass that you want. Fast food is a BIG NO-NO for people who wish to build muscle fast. Adequate discipline is required here too. Instead of eating unhealthy foods, consume foods that are rich in protein and carbohydrates as well. It is better if you have a meal plan, or a chart listing the foods that you should avoid, so that it can give you that added extra in your face guidance. Lean meat, whole grains, and eggs, should be a part of your diet. You’ll also have to ensure that you do not skip breakfast and instead, try to eat at least 4 to 5 times a day and at the same times each day.

By following these suggested guidelines on how to build muscle fast, you’ll be well on your way to a leaner and more chiseled look in no time.

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