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Home Page > Sports and Fitness > Bodybuilding > 5 Secrets to Massive Muscles
5 Secrets to Massive Muscles
Posted: Jan 21, 2008 |Comments: 0
| Views: 1,529 |
If you’re looking for serious muscle growth then you will need to follow some universal muscle building rules. Muscle growth will only occur when certain elements are in place and triggered correctly. There are many things you can do to improve your muscle building results like change your routine, change your sets and reps and change your diet for the better. Making these changes will change your results. Here are 5 secrets for massive muscles that you can use or consider.
1. You must lift heavy weights – How often have you heard that one? Heavy weights, how heavy is heavy? The weights must be heavy enough that by the time you get to 6 reps you are struggling to reach 8 to 12 reps. You should not be able to do 15 reps. The ideal rep range for muscle growth is 8 to 12 reps but in order to induce muscle growth you should struggle on the sixth rep while pushing for 8 to 12. You should always have someone on standby when you are pushing heavy weights.
2. Keep your workouts under 1 hour – Train with high intensity but never go over the hour. It is a waste of time and recovery energy when you go over the hour. 45 minutes is even better. The idea is to induce muscle growth by warming up the muscle area sufficiently then hitting the muscle groups hard (2 muscle groups per session is good) and then get out before the hour.
3. Do fewer sets and fewer body parts – There is absolutely no reason to do six sets of this exercise and six sets of that exercise. You can but you will get little or no results for it, especially if you’re trying to lift heavy weights and train intensely. It cannot be done successfully. 2 to 3 sets per body part is more than enough to induce muscle growth, not counting your warm up sets. 2 body parts per session is all you should be concentrating on at time, some people only train 1 body part a session with great results.
4. Eat 8 meals a day – It’s easier than you think. You can eat 4 solid decent meals along with 3 or 4 protein shakes. There’s breakfast lunch dinner and snack and there’s also the pre and post training meals or shakes, and you can fit in a protein shake last thing at night just before bed. You need those calories and protein to ensure sufficient energy for recover and muscle growth.
5. Supplements – Some might say you don’t need supplements to build muscle but I say you do need some, but not most of the “supplements” that are available. After training with heavy weights under high intensity your body’s entire mechanisms are completely drained, not just your muscles. You need more calories and protein than the regular person in order to recover from it and grow new muscle. You need whey protein and casein, you need a multi vitamin/mineral, Vitamin C Vitamin E, Zinc, and creatine is a great idea for its muscle building and health benefits.
Note: You should check with you GP or Health Practitioner before starting or changing an exercise program and before taking any new supplementation.
So there it is, another 5 muscle building “top secrets” that you can consider. Muscle building does take commitment, time and discipline, even if you are doing things completely wrong. If you’re not gaining muscle then you know you are doing something wrong, just remember to lift heavy weights (safely) Get out before the hour, Do less sets and less body parts, Eat plenty of nutritious food, and take some supplements.
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Darren O’Connell -
About the Author:
Darren O Connell – has over 20 years experience in Health Fitness Fat loss Nutrition & Muscle-building http://www.explosive-muscle.com http://www.topmusclebuilders.com
If you’re looking for Massive Muscles then this is the very best http://www.insanemusclegain.explosive-muscle.com
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Post Workout Recovery – Build Bigger Muscles Through Rest
Sitting at coffee my friend asked about my new muscular body, my reply shocked him. In fact, he didn’t even believe me! My response was that most of the muscle growth and great body came from sitting on my arse! I also mention the words post workout recovery and the “what” radar quickly turned on. He didn’t have a clue as to what I was talking about, however after explaining it was like a light came on in that head of his!
By:
James Mclainl
Sports and Fitness>
Muscle Buildingl
Jun 21, 2009
lViews: 916
I am going to show you the best and easiest way to get that muscle you,ve always wanted
By:
tylerl
Advertising>
Online Promotionl
Feb 11, 2010
Muscle Building Supplements – The Secret to Getting Bigger Muscles Faster
Nitric oxide is a chemical compound that is naturally present in the body. Bodybuilders take muscle building supplements to increase the level of this because it has been proven to increase blood flow and quicken muscle gain.
By:
David Philipsl
Sports and Fitness>
Muscle Buildingl
Jan 19, 2011
Top 5 Tips For Bodybuilding Supplements For Bigger Muscles Fast:
Looking for bodybuilding supplement tips to build you massive muscle fast? Keep getting scammed by supplement companies selling you lies? Read on to find out the whole alarming truth…
By:
body-builder1l
Sports and Fitness>
Bodybuildingl
Jul 26, 2010
3 Basic Rules of Strength Training & Bodybuilding
Some basic rules that need to be adhered to when thinking of taking part in Strength Training & Bodybuilding.
By:
Deepak Bhangul
Sports and Fitness>
Bodybuildingl
Jan 31, 2011
How To Bodybuild Without Creatine
Get big, without killing yourself at home!
By:
Christofferl
Sports and Fitness>
Bodybuildingl
Jan 29, 2011
Secrets To Gain Weight Very Quickly And Naturally
To gain weight naturally is considered to be the best and the safest way. There are some simple yet very effective tips which can help you in gaining weight naturally and safely.
By:
Alice Boylel
Sports and Fitness>
Bodybuildingl
Jan 28, 2011
4 Powerful Muscle Building Tips Exposed
Are you looking forward to gain huge muscles and look confident in front of your friends? If you do, what you are going to read next is very important
By:
Alice Boylel
Sports and Fitness>
Bodybuildingl
Jan 28, 2011
3 Secrets About Diets That Help You Build Muscle Fast
In order to gain muscle fast a proper combination of diet plan and exercise are must. Those who are really serious about building muscles should maintain a proper diet plan and should follow it properly.
By:
Alice Boylel
Sports and Fitness>
Bodybuildingl
Jan 28, 2011
3 Fundamentals To Gain Weight And Build Muscle Fast
Muscle building is indeed not an easy task. It requires time, dedication and lot of efforts. Here are some of the best and effective tips you need to know in order to gain weight and build the muscle fast.
By:
Alice Boylel
Sports and Fitness>
Bodybuildingl
Jan 28, 2011
A classical test of strength other than bench pressing a weight
When I did my first bench press, I was in Junior High, and I definitely had something to prove. I had a gym class and, although I was large, I was not a a jock. I was actually rather physically awkward, if you want to know the truth.
By:
smallwriterl
Sports and Fitness>
Bodybuildingl
Jan 27, 2011
Muscle Building Misconceptions
I discuss many of the Muscle Building Misconceptions
By:
kevin hodgel
Sports and Fitness>
Bodybuildingl
Jan 27, 2011
The Only Stop Smoking Tips You Will Ever Need!
Get rid of the lighters (you know you have a bunch of them) that are hiding everywhere in the house, and at work. The night before your quit date, clean out the house. No ashtrays, no cigarettes, no buttcan outside in the yard…..Nothing
5- Quit: its quitting time! This is the beginning of your life without cigarettes. Hang on because it may be a bumpy ride for the next few days.
By:
Darren O’Connelll
Health>
Quit Smokingl
Dec 29, 2009
Stop Smoking Benefits – Health, Sex and Money!
Money: This is a stop smoking benefit that is almost a no brainer. If you smoke 1 pack a day at $6.75 a pack (cigarette prices in the US range from $5.00 to $8 or $9 in the northeast) then you are wasting around $2450 a year. Multiply that by the amount of years you have been smoking and you get the picture. But there is more to it than just the cost of the cigarettes themselves.
By:
Darren O’Connelll
Health>
Quit Smokingl
Dec 29, 2009
Smoking Withdrawal – What To Expect and How to Deal With it
These artificial releases of chemicals become the “new normal” but they are completely predicated on the presence of nicotine. The body sees any change to the “new normal” as a threat. Smoking withdrawal can be seen as a mechanism to force you to take in nicotine. It is imperative that you understand this. Just like your body triggers your sense of thirst when it needs water, it will trigger your craving for cigarettes when it needs nicotine.
By:
Darren O’Connelll
Health>
Quit Smokingl
Dec 29, 2009
Smoking Side Effects – It’s more than just Bad for You
Emphysema and Chronic Bronchitis: These two conditions are lumped under the name of COPD (chronic obstructive pulmonary disease). Basically, you experience severe shortness of breath, extensive mucus production in the lungs and the destruction of air sacs in the lungs. Basic activities become impossible as you find it more and more difficult to breathe.
By:
Darren O’Connelll
Health>
Quit Smokingl
Dec 29, 2009
Smoking Cessation – Be Ready For These 3 Withdrawal Symptoms
When they no longer use cigarettes they subconsciously turn to snacks and junk food as a substitute. Be aware of what you are eating at all times. Split your 3 daily meals into five or six smaller meals and engage in exercise for at least 30 minutes a day, 3 to 4 days a week.
By:
Darren O’Connelll
Health>
Quit Smokingl
Dec 29, 2009
Smoking Cessation – 4 Reasons Why You Absolutely Need to Quit Today!
These two effects make smokers more likely to have a heart attack than nonsmokers. By the way, higher cholesterol levels can lead to poor circulation and stroke as well. Smoking cessation can have almost an immediate impact in this area!
By:
Darren O’Connelll
Health>
Quit Smokingl
Dec 29, 2009
Smoking Cessation – What You Must Do To Be Successful
If you factor one pack of cigarettes per day at $6.00, that adds up to $2190 a year. This is as good as any other reason to make the decision. You may be worried about cancer, COPD…… If you are really serious, then you should be able to find at least 2 compelling reasons that you really believe in and write them down.
By:
Darren O’Connelll
Health>
Quit Smokingl
Dec 29, 2009
Smoking Side Effects No One Thinks About
Pyospermia: Another attractive sexual condition that has been linked with cigarettes and smoking. This one has to do with infertility. Basically, Pyospermia is a condition of inflamed testes with the presence of pus in the ejaculate mixed with sperms. There appears to be a relationship between smoking and this condition. Studies are still ongoing about this scary smoking side effect.
By:
Darren O’Connelll
Health>
Quit Smokingl
Dec 29, 2009
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