Struggling to put on muscle? We've got 4 easy tips to help you really pack on size!

The guys in this magazine aren't exactly small. They know how to build muscle, and they know how to keep it. But what about all those people in America who aren't professional bodybuilders? What about you? Have you been struggling just to add a mere five pounds to your frame? If so, you're not alone. There are many like you who just can't seem to pack on solid size. But don't worry--you can do something about it. You can follow the steps outlined below. They're simple, they're straightforward, and they'll bring you results!

Step #1 -- Size Up Your Meal Plan

Three square meals a day ... this diet might work great for your fiftysomething dad, but it's not gonna do the trick for you. You're a bodybuilder, and as a bodybuilder, you need more grub than the average Joe. Not just for replenishment after workouts, but for extra muscle gain too.

So forget the number three. Instead, think five, six, or even seven. That's how many meals you should be eating; every day. It might sound like a lot of calories, but a lot of calories is exactly what you need right now. Eat too little, and you'll just end up burning what you consume during workouts or regular activity--which is just what you don't want. You're in bodybuilding to get bigger, not smaller.
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Still, don't go nuts eating anything and everything in sight. Have too much junk food, and you'll just gain a bunch of soft, useless fat instead of muscle. The goal is to keep clean sources of food in your diet--and lots of them. That includes a good mix of carbs, healthy fats, and protein. As the building block of muscle, protein is absolutely essential to your diet. In fact, some nutritionists recommend consuming one gram of protein per pound of bodyweight each day. Hey, we say to consume even more. Try one-and-a-half grams of protein per pound of bodyweight each day. After all, you have no excuse to be short on the stuff. Good sources of protein can be found in chicken breasts, egg whites, tuna, and supplements--just to name a few. So stock up, and start eating.

Step #2 -- Ditch the Girly Exercises

It's OK if you've been temporarily seduced by the fancy, shiny equipment in your gym. It happens to us all. But now that you're serious about putting on mass, it's time to go back to the basics. No more machines, no more push-downs, no more cables. Just free weights, and nothing but. Why the emphasis on dumbells and barbells? Because they build your muscles in a way that can't always be done with machines. Free weights tend to mimic real-life movements, and they also help build better balance and coordination.

Some basic exercises we suggest are deadlifts, squats, bench presses, shoulder presses, and dumbell rows. But don't be doing any of this "light weight, high reps" stuff. To put on mass, you've got to go heavy. It's the best way to challenge your body and build the muscle you dream of.

Step #3 -- Get Your Z's

We all have busy schedules, and sometimes it's hard to get a solid eight hours sleep. Sometimes, we'll even stay up later, just to get another workout in. That's not always a good thing, though. Think of it this way: A good night's rest allows the muscles you've broken down in your workout to recover. This, in turn, allows you to show up for your next training session fully recuperated and ready to lift big. Long story short, if you want to put on more mass, you need to get enough z's.

Step #4 -- Use Supplements to Your Advantage

You know you have to consume a ton of calories to get bigger, but knowing and doing are two different things. It can be hard to prepare so many meals in one day--especially if your schedule is a busy one. The problem is that even one missed meal can put you behind in your massbuilding mission. Remember: You should be eating approximately six meals a day to see your best gains.

To help you with this constant demand for calories, there's MASS-TECH[TM], an advanced weight-gain formula. This scientifically based supplement contains a precise combination of ingredients, unlike that of any other weight gainer. Each serving consists of 45 grams of high-quality protein, 150 grams of energy-producing carbohydrates, and 5 grams of fiber. There are also additional support ingredients in the mix, including the proprietary blend MASS-PRO[TM], to help jump-start your gains in mass.

Get Bigger by the Day

So now you know the drill. Keep your caloric intake high, train smart, rest lots, and--just as importantly--use MASS-TECH. You won't go wrong with a foolproof massbuilding plan like this. It's one that's used by the pros, and it's one that can work for you. In no time at all, you'll forget that building muscle was ever an issue!

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Bodyweight Exercises: How To Bench Press 500 Pounds

Everyone wants a bigger bench. It doesn’t matter if you’re training for track, bodybuilding, or fat loss, the bench press is where it’s at.

The question is how do you start crushing those higher numbers? There’s an easy answer: Begin by utilizing a concept called conjugate periodization, to improve both strength and speed, which are the two keys to a championship bench.

Dynamic Effort

The first bench day of the week will be geared towards speed production. After a full warmup, perform eight sets of three repetitions on the straight bar.

Loading on these will follow a three week wave, with 50% of your one repetition max (1RM) during week one, 55% for week two, and 60% for week three. Week four would start over again with 50%.

Developing a higher bar speed will help eliminate sticking points and assist in blowing a heavier weight off the chest.

In order to protect the elbows and prevent deceleration, accommodating resistance should be used during these speed sets. Attached chains or bands de-load at the chest and become heavier up towards lockout, which follows the human strength curve. Cycle these tools in the same waves as the bar weight. Use chains for one three week cycle, bands for the next, and plate weight only for the third. That’s an easy nine weeks of variation.

Following the speed sets, accessory work would be performed. These exercises would build the shoulders, arms and back. Special emphasis would be placed on weaker areas. For instance, if you were lacking in lockout strength, more work for the triceps would be required.

Maximum Effort

The maximum effort bench workout would take place three days after the dynamic session.

On this day the emphasis is geared toward building strength. But rather than using the straight bar on a flat bench, every other variation should be used, one per day, working up to a 1RM.

So, we have board presses, floor presses, rack lockouts, fat bar, cambered bar, decline bench, incline bench, high band tension, weight releasers, any lift that builds the muscles needed for regular benching.

Exercises for this day are used for a limit of three weeks in a row. Advanced lifters would switch every week.

The constant variety prevents nervous system burnout, while allowing constant maximum effort. Technique won’t be lost, because no matter what lift is performed on ME day, the speed sets are still done with a straight bar on a flat bench.

After the max effort lift is taken to a 1RM, accessory exercises are performed in the same manner as on dynamic day, to build more muscle and overcome weak points.

Sample Program

Week 2 Dynamic Effort Day

A1. Speed Bench 8x3 (55% 1RM)

B1. Chest Supported Row 7x6

B2. Dumbbell Triceps Extension 7x6

C1. Rear Delt Fly 3x10

C2. Hammer Curl 3x10

Week 2 Maximum Effort Day

A1. Fat Bar Two Board Press, up to 1RM

B1. Weighted Chinup 4x10

B2. Supinated Grip Kettlebell Triceps Extension 4x10

C1. Body Row 3x8

C2. Face Pulls 3x12

Additional Notes

Make sure to squat and deadlift as well. Having a strong pair of legs lets you build a stable foundation to push from.

Always work on keeping your shoulders healthy with external rotation exercises. The warmup is a perfect time to address this, as would be a short extra workout.

Conclusion

The conjugate method has consistently built champion bench pressers, and it can do the same for you. Bench going nowhere? Give these methods a try, today!

Lucas Wold is an elite strength and conditioning specialist located in central Washington state. Working with athletes of all levels, from adolescent beginners to Olympians to professionals, he focuses on spreading the most effective training methods to as many people as possible. He can be reached through his website at http://www.BeastAthletics.com

Article Source: http://EzineArticles.com/?expert=Lucas_Wold

Three New Powerful Workout Styles That Burn Fat And Build Muscle Fast

If you've been looking for a different training technique to break out of a rut, eliminate the boredom, and bring on new results, "complexes" may be just what you've been looking for. If you've never heard of "complexes" before, the basic concept is that instead of repeating the same exercise for multiple reps to complete a "set", you sequence one rep of several different exercises right after one another and repeat the sequence several times to complete a "set".

No, this is NOT circuit training... it's much different. It's basically like performing a routine of exercises, instead of just mindlessly performing a typical "set" of one specific exercise. This type of training is excellent to work a huge amount of musculature in a short amount of time, and definitely takes your workouts to a whole new level of intensity. The conditioning aspect of this type of training is amazing, as you'll find yourself huffing and puffing after repeating a sequence a mere two or three times. If I had to venture a guess, I'd have to say that this type of training probably elicits a good growth hormone response as well, due to the large amount of full body work completed in a given time period. But that's just my guess.

I like to incorporate about 5 exercises into my complexes. Any more than that and you might start to forget what's next in the sequence. Here’s an example of a killer barbell complex that really gets me fired up:

Example Barbell Complex

1. high pull from floor (explosive deadlift right into upright row in one motion);

2. barbell back to thighs, then hang clean (explosively pull bar from knees and "catch" the bar at shoulders);

3. barbell back to floor, then clean & press overhead;

4. barbell back to thighs, bend over, then bent over row;

5. barbell back to thighs, then finish with Romanian deadlift

Use a weight that you can still handle for your weakest lift of the bunch, but keep it heavy enough to challenge you. Try to repeat the sequence 2-3 times without resting... That's 1 set. You could progress over time on this routine by increasing the amount of times you repeat the sequence in each set, or by adding sets on subsequent workouts before eventually increasing the weight. For example, say you completed the above complex with 155-lbs for 3 sequences per set for 3 sets in todays workout. Next time you perform the workout, try to do 155 lbs for 3 sequences per set for 4 sets. Once you successfully complete 5 sets with 155, increase the weight 5 or 10 lbs next time, and drop back to 3 sets. This is a great way to make improvements over time, while cycling your training volume.

Now I'm going to show you a great kettlebell complex that really kicks my butt. I've been training with kettlebells for a little over a year now, and can definitely say that they have dramatically improved my strength, body composition, and overall physical capabilities. If you're not familiar with kettlebells, they are an old eastern European training secret that has just started to take the US by storm over the last few years.

Many elite athletes are using kettlebells as their preferred training tool for serious results. If you would like more info on kettlebells just go to TruthAboutAbs.com and click on Fitness Programs. I'd recommend just starting off with one bell and learn all of the single kettlebell drills first, before delving into the double-bell drills. Just one kettlebell coupled with some bodyweight exercises can literally be enough to comprise your own home gym, without any other equipment necessary. Or you can just incorporate kettlebell training into your normal training routine once or twice a week to shake up your routine and stimulate new results.

Example Kettlebell Complex

1. one arm swing

2. one arm snatch, keep the bell over head;

3. one arm overhead squat;

4. bell back down to bottom, then one arm high pull;

5. bell back down to bottom, then one arm clean & press

As with the barbell complex, repeat the sequence (without rest) 2-3 times with each arm. That's one set… and one hell of a killer set at that! Try increasing from 3 to 4 to 5 sets on subsequent workouts with a given weight before increasing your sequence reps. If you're not drenched in sweat with your heart beating out of your chest after that complex, you either went too light, or you are a mutant freak!

Alright, since most people will have easier access to dumbbells instead of kettlebells, now I'll show you how to compile a good dumbbell complex.

Example Dumbbell Complex

1. upright row with each arm separately, then both together;

2. front lunge with one leg, then the other;

3. back lunge with one leg, then the other;

4. curl to overhead press;

5. keep dumbbells at shoulders and squat

Again, the same type of sequencing and progressions work great with the dumbbell complexes. I think a great strategy is to alternate barbell complexes on one day with kettlebell or dumbbell complexes on alternative training days. For example, you could do barbell complexes Monday, kettlebell or dumbbell complexes Wednesday, and back to barbell complexes on Friday. Maybe hit some sprints and bodyweight drills on Saturday; then Monday would be kettlebell or dumbbell complexes again, Wednesday would be barbells again, and so on. Give this program a try for a month (if you dare), and you will be one hardened individual!

By: Michael Geary

Check out Mike's site Quick Workouts for Busy Men at BusyManFitness.com. Michael Geary (CPT) is a recognized International Fitness Expert, contributing writer for Muscle & Fitness Magazine, author of the internationally-selling book, The Truth about Six-Pack Abdominals6-Pack Abdominals blog at TruthAboutAbs.com. Also see Mike's

5 Best Tips For Building Muscle At Home Easy and Quickly

By: Darren MacLeod

I have always believed that you have a much better chance of reaching your fitness goals if you join a gym and get advice from a professional trainer or coach. However, many MuscleandStrength.com readers do not have the time, money or desire to join a gym and prefer to workout at home. I believe that working out home has a its disadvantages, but the one huge advantage it does have is…you don’t have to leave the house!

If you are one of these people that plans to workout at home then this article is for you! Like I just mentioned, you will have a far better chance of achieving your goals when you join a gym but it is possible to get into shape and build muscle without leaving your home with limited equipment.

So here at my top 5 tips for building muscle at home:

1) Don’t waste your money on “miracle” gym equipment
Getting in shape takes time, motivation and hard work. If you are not willing to put in those three things then you may as well not start. Avoid gym equipment that says “get in shape in 5 minutes a day”, or “flatter abs in 14 days”. These types of equipment are a total waste of money! You can literally do hundreds of exercises just using a set of dumbbells and a barbell, and these happen to be some of the cheapest pieces of gym equipment. If you are unsure of what equipment best suits your needs you should consult a fitness professional (see tip 5).

2) Wherever possible, use your bodyweight
If you have limited equipment, bodyweight exercises are your friend. You can potentially pack on a huge amount of muscle without ever lifting a dumbbell or barbell. Good bodyweight exercises to do at home include chin ups, wide grip pull ups, dips, bench dips, push ups and bodyweight rows.

3) Plan your diet around your workouts
If you have the flexibility of working out at home then you also have the ability to plan your meals around your workouts. Diet makes up 70% of the building muscle process so you can see how important it is. Make sure you eat a good serve of complex carbohydrates about one hour before your workout and a nutritious meal containing protein, carbohydrates, vitamins and minerals within 1 hour of finishing your workout. You should spread your meals out evenly throughout the day. Eat six small meals throughout the day instead of three large ones. This promotes a fast metabolism and limits fat storage.

4) Avoid distractions
One of the problems with working out at home is getting easily distracted. If possible, set up your gym equipment in an empty room with a stereo so you can focus on working out and not what’s happening around the house. A friend of mine who has a home gym told me he often used to put his favorite bodybuilding DVDs on while he was training to keep him motivated. This is an awesome tip to stay motivated at home. Another tip would be to try and workout when no one else is home.

5) Consult a fitness professional
I recommend this for people who are new to weight training and home workouts. Even if you have trained in a gym before, working out at home is much different and a fitness professional with working out at home experience should be able to help you out. In addition to helping you with your home gym setup, he/she will be able to plan a good routine and give you some tips to maximize the equipment you’ve got. You should be able to get all the help you need in one or two sessions so it shouldn’t break the bank!

These are just a few important tips for those of you working out at home. If you are serious about workout out at home for the long term, I would recommend that you pick up a few more basic pieces of equipment. These include an adjustable bench, weight rack (this can be used for bench and squatting) and a good range of dumbbells and weight plates.

If you have any more questions about working out at home head over to the forum on MuscleandStrength.com, our members will happily help you out with some free advice. Well, good luck with your home workouts and thank you for reading this article. See links below for further information.


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