Build Upper Body Muscles The Easy Way

Find out from this article why all you need is an effective old-fashioned barbell and a flat working surface to help build your upper body muscles the easy way.

musclebuildresult wrote: All you need is an effective old-fashioned barbell and a flat working surface. Fill the bar with as many pounds as you can handle and lift it up off the floor and keep your back straight. Appears easier than you think, right?

I’m talking, of course, about the undeniable king of all chest area workouts: the deadlift. If you want to build as much lean muscle mass onto your body as humanly possibly in the quickest period of time, the deadlift is the best friend in the entire world. That is the good news.

The bad news is that deadlifts are definitely just about the most painful and discomforting workouts you will ever encounter. Whenever performed properly, they’ll make you lightheaded, nauseous, gasping for air and will temporarily have you wishing that you had not visit the gym from the start. But if it’s serious results that you’re after, this is the price you must pay.

The deadlift works you from hand to neck to toe. It’s a raw, fundamental power movement and will actually stress just about every muscle in your entire body to some degree.

The key areas of stimulation include the back (lower and upper) and upper thighs, but when you begin deadlifting on a consistent basis you’ll see gains just about everywhere. The high intensity nature of this basic lift may also force your entire body to secrete higher levels of powerful anabolic substances for instance testosterone and growth hormones.

This will cause what’s known as the spill over effect, and definately will lead to new, total body size and strength gains. For instance, after a couple of weeks of heavy deadlifting you should realize that your other lifts, such as the bench press and barbell row, will instantly increase.

There a few different variations of the deadlift, but in this post we’ll focus on the basic, typical bent-legged version. Let’s review the proper technique…

Position your feet about shoulder-width away from each other and grasp the bar using your hands just outside your legs. Either you hold the bar with the overhand grip or using one palm facing in and the other palm facing out.

Choose what ever grip is most comfortable for you. Commence the action in a squatted position having the bar near to your legs. By using your back flat, abs tight and head looking up, lift the weight from the ground by driving upward using your legs. Pull the weight up until you’re in a standing position.

Now lower the weight back down by using exactly the same path as when you lifted it. Rest the plates on the ground briefly, regroup, take a deep breath and pull the load back up again. Carry on the lift until your legs reach muscle failure or right until your form starts to slip.

Preserving correct form is of high importance when executing deadlifts. You ought to be able to handle a reasonable number of weight here, else this increases your chance of injury.

The most important thing to keep in mind is always to keep your back flat all the time and to keep the weight close to your body. Keep your abs tight because this can lower the stress on your lower back. Train using this lift with lightweight to acheive the form down before you start going heavy.

Additionally you can discover it helpful to use lifting straps when performing deadlifts, as this can prevent your grip from giving out before the rest of your body does.
I suggest performing deadlifts weekly for 2 all-out sets to muscular failure. How many reps should you perform for every set? Well, deadlifts are such an amazingly effective exercise that they’ll work no matter what rep range you choose.

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Muscle Building Tips - Easy Way To Build Muscles Fast

What is the easy way to build muscles fast?

1. Learn the best workouts to build muscles fast.
2.Why there is a need to give your muscles lots of time to heal and grow stronger
3. Why you need to lift more weight or complete more reps.
4. Why you need to train only once a week
5. Why you should not neglect your food intake and its effects
6. How to gauge your progress
7. How to further build your muscles fast

Looking for ways to build muscles?




musclebuildresult wrote: Dips, Chin Ups, Bench Press, Rows, Squats, Lunges, Deadlifts. These workouts are the best workouts to build muscles fast. They will use several muscles, enable you to lift a lot more weight and in addition they encourage the release of the powerful muscle building hormones, Testo-sterone and Growth hormones.

You may notice that I did not include any kind of arm work outs. Simply because exercises like the bench press exercise, dips and chin ups build bigger arms much faster than bicep curls or triceps kickbacks.

Once you’ve taken a muscle to complete failure, you don’t need to to perform any further work. You’ve done everything that is necessary to promote muscle growth. Now all you’ve got to do is give your muscles lots of time to heal and grow stronger. Doing any more work, will be pointless and will affect your recovery.

I should mention that if you can do one more set with the same weight, for similar or more reps, then you obviously didn’t perform the first set tough enough.

Strength gains directly correspond with muscle gains. Every week you must attempt to lift more weight or complete more reps. This development forces the body to adapt and grow bigger to better take care of the strain we’re subjecting it to.

Therefore it isn’t the amount of work that determines your outcomes, but how strong you get. Make an effort to lift as much weight as possible in the 6-10 rep range.

Never train a muscle more often then once per week. Muscles never develop with training. Yes training certainly is the stimulation for growth, but if you do not give your muscles enough rest, restoration and meal, you will not obtain a single pound of muscle.

After going to failure, your muscles require 48-72 hours to recover and restore the condition they were in before the training. Then they need another 2-4 days to overcompensate, change and build muscles fast. Statistics show that muscle tissues are still developing stronger up to 21 days after having a workout! That is more common in hard training elite athletes, but for building muscle once weekly is ideal.

The primary reason so many don’t gain muscle, is because find it hard to eat enough. This can be important. Don’t waste all your effort at the gym by neglecting your food intake. A good starting point is to eat 16 calories per pound of body mass.

Focus entirely on eating enough food everyday. Ignore the excessive proteins needs that are suggested. Large amounts of protein (over 1 gram per pound of bodyweight) are simply recommendations and possess no backing in science. Several studies show that there’s no advantage in increasing your protein intake to build muscles fast.

Don’t take my word for it though. One of the greatest natural bodybuilders of all time, Bill Pearl recommends that any more than half a gram of protein per pound of bodyweight will just go to waste. There are several other athletes that eat minimal protein and are extremely muscular. Guys like Mike Mentzer, Andreas Cahling and Carl Lewis are just a few I’m able to name off the top of my head.

The key reason why protein powders work is because it’s a convenient way to get in sufficient calories. Protein will not help you build any muscle if you aren’t eating enough total calories.

Before you begin, measure your biceps, chest, thighs, and any other muscle you wish to boost in size. After 2 weeks of consistent training and eating measure again. If you did not added a minimum of ¼ to ½ inch to any measurements, raise your daily caloric target by 500.

So keep in mind, train hard with the big lifts, eat a lot of food and provide yourself plenty of rest. Very fast you will need to go and get some new shirts to fit into!

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Muscle Building Tips - How To Build Muscles Fast

There are important factors that you need to know if you want to build muscles fast.Combinations of these three work out plan can definitely help you get the lean muscles you desire.

1. Weight Training
2. Cardio Work Out Plan
3. Protein Intake Goal

tipsforbuildingmuscle wrote: The process of building lean muscle is often misunderstood to mean just lifting weights. Lifting weights to build muscle mass is one component of an effective strategy for building lean muscle and acquiring a leaner, cut physique, but it’s not the only thing you need to do. You’ll also need to perform some cardio workouts to burn more calories and you’ll need to focus your diet and nutrition to help you lose fat, gain muscle and keep it that way.

People lift weights for many reasons. Some people want to put on weight at any costs, while some people are looking for strength and some people are looking for both effective strength, size and a leaner appearance. If you’re reading about building lean muscle, than surely you fall into the latter. When weight training for this purpose you want to focus on movements that not only are effective for building muscle but are also effective for super charging your metabolism and burning calories.

To begin with, you’ll want to be working with heavier weights. Another tip is to limit your rest between sets to no more than 45 seconds-1 minute. This keeps your heart rate up and will help you burn more calories. Even better, you can use supersets and circuit training to take rest out of the equation entirely. Your muscles will respond because it will be a change, and you’ll burn more calories.

You should also focus on weight training the largest muscle groups in your body. When stimulated, your large muscle groups obviously release larger quantities of testosterone and other natural hormones than smaller muscle groups do. This increased hormonal load will help stimulate muscle growth in other parts of your body. Additionally, intense compound exercises such as dead-lifts will keep you burning calories for hours after your workout ends. So you’ll be achieving both goals, building muscle and burning fat.

People trying to lean out often forget to add in some cardio into their weekly workout plan. To begin with, many people don’t like doing cardio. And many other people don’t understand that no matter how strong your abs are, if you have extra fat on top of them, you won’t see a six pack. The key to keeping cardio in your workout is to keep it interesting and do something you enjoy.

The treadmill isn’t everybody’s cup of tea. Maybe instead you have a passion for boxing, or playing basketball or soccer. Take your bike for long rides and find a partner to play sports with and stay active with. Whether it’s a weekend hike or an hour on the heavy bag in your basement, adding cardio to your plan is essential.

The goal is to eat enough protein so as you maintain a positive nitrogen environment. Nitrogen is a common element found in amino acids, which are the individual pieces that group together to form complete proteins. In a positive nitrogen environment, you have a plentiful supply of amino acids from your diet so your muscles can always draw on them to repair themselves and build. Your protein intake goal for building lean muscle? Between 1 and 1.5 grams of protein per pound of body weight. Good sources of quality protein are found in lean meats, chicken, fish, eggs and whey protein shakes.

Align the three elements of weight training, cardio and nutrition and you’ll be building lean muscle faster than you ever imagined you could.

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