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.
Advertisement

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!

COPYRIGHT Weider Publications

Bodyweight Exercises: The fast track to fat loss

For years, I've been lucky to gain access to leading experts who have coached and provided me with the information I've needed to get my body into incredible shape ... and maintain it. This "insider" information has literally cost me hundreds of thousands of dollars, not to mention years to pull it all together. Yet, even with a vast source of information, I'm amazed to learn something about nutrition, exercise and supplementation almost every day. That's why I'm truly excited to introduce you to a remarkable new product--LEAN-FIRE that I feel is probably ...

The Most Exciting Supplement Breakthrough for Losing Stubborn Bodyfat, Increasing Energy, and Attaining Your Best Body Ever!

It's not often that I come across a supplement that I want to tell everyone about, but LEANFIRE is truly that good. Let's face it, no matter how much you diet, we all hit plateaus and sticking points. I know I do! In fact, here's a couple of fat-loss problems I've recently encountered myself. First--the older you get, the harder it is to lose fat. Science has shown that as early as age 25, your body becomes more prone to gaining bodyfat--the kind that hovers around your midsection, abs, neck, hips and thighs. The reason is simple--metabolism slows down with age. I suppose you've even experienced this for yourself. So for many, it doesn't matter how well your diet is going, or how much exercise you do; the fat just doesn't seem to come off.

The other equally important problem is caused by frequent dieting. Over time, your body will stop losing fat at the same rate as it did when you first attempted to lose a few pounds. It's been explained to me that when either of these two problems kicks in, you've reached what's called your "fat loss set point." Now you may want to ask yourself if ...

Your Body Has Somehow Adapted to Everything You've Thrown At It. Every Diet and Exercise Program. Every Last Trick-Leaving You Searching for a Better, More Permanent Fat-Loss Solution.

If your answer is yes, don't worry, you're actually quite normal. But if you're anything like me, you don't want to be normal--you want to be Extraordinary--You Want to Stand Out! To gain the weight loss edge, you need a solution that is designed to overcome what nature has dealt you. The good news is that the previous information combined with exciting, new discoveries from the world of science lead me to believe we're on the verge of a whole new frontier in fat-loss and weight management technology. In fact, the word "exciting" might be an understatement! Let me explain. By focusing in on the factors associated with fat loss set-point, the INSTONE Expert Science Team began working toward a product formulation to help alter metabolism, energy systems, fat gain, and fat burning mechanisms. Looking back, it was a lofty goal. However, after 39 formulation changes and over 200 clinical studies reviewed, the INSTONE team finally came to me with a fat-loss product, LEANFIRE, that I believe goes beyond anything ever developed. I have been using LEANFIRE for over 5 months now, and to say the least I'm completely overwhelmed with the results. But don't just take my word for it ...

Here's How LEANFIRE Can Scientifically, Safely and Naturally Activate Your Metabolism ... No Matter What Your Age!

By now, you may be asking, how do I know LEANFIRE is a product that will work for me? The answer is simple, many people that can benefit the most from LEANFIRE are those who've reached "diminishing returns" or "plateaus" from their diet and/or exercise program, or feel their metabolism has slowed due to age or other factors. Here are some clues to help you determine if LEANFIRE is right for you:

[] Are you struggling to get back into top
shape, and need more energy, to exercise and
stay active?

[] Have you been exercising and watching your
diet, but your program has stalled and you're
no longer losing bodyfat?

[] Are you eating fewer and fewer calories, but
still not losing additional bodyweight or fat?

[] Are you on a Yo-Yo (lose/gain/lose/gain)
weight-loss cycle and can't break free?

[] Are you gaining weight, even when using a
diet and exercise program that once worked
so well for you?

If you checked any of the boxes, LEANFIRE may be the perfect product to kick-start your fat-loss program. Here's why:

According to Peter Miller, the VP of Product Development at my company INSTONE, "Your body is extremely complex, and has built-in mechanisms that work to keep your metabolic rate in, what it perceives to be, a 'normal range'. This normal range is "adjusted constantly reacting to various circumstances. Fat loss set points are basically your body's way of protecting itself against what it determines to be 'threats' to its otherwise, 'don't rock the boat, keep things as is' environment. In other words, your body is actually designed to work against you, unless, of course, you do the right things to alter the playing field. And needless to say, nobody's perfect, so with LEANFIRE you don't have to be.

Ingrediens in LEANFIRE have been designed to promote optimal thyroid function. Recent research suggests that by maximizing the body's natural conversion of thyroid hormone, from its inactive form (T4) to the active form (T3), metabolic rate and hence fat burning increases. This is truly the next frontier in maximizing fat loss."

I also want to mention that unlike other less effective products on the market, LEANFIRE contains two diverse, yet synergistic, ingredient stacks--one promoting lean body mass and increasing metabolism, the other, stimulating energy--in one easy-to-use formula. This makes LEANFIRE an absolute value-based supplement that can deliver serious results. And allow you to ...

Train Harder, Longer and with Maximum Intensity!

One component that is missing in many fat loss programs is workout intensity. The stress of reducing calories and maintaining a serious workout regimen can cause your training intensity to fall. When this happens, your body is more likely to lose muscle--putting the brakes on attaining your best body! LEANFIRE attacks this problem by delivering a potent blend of energy-enhancing ingredients that allow you to train at your peak--even while dieting.

The Conclusion

Keep in mind; LEANFIRE is not a miracle pill. There's no such thing. Rather, LEANFIRE carefully delivers science-backed, powerful ingredients, in precise ratios and amounts that work in concert to dramatically affect your body's metabolic function; maximizing your energy levels and working to keep your appetite in check.

Now it's your turn to put this information and LEANFIRE to work for you. Take LEANFIRE and finally build that lean, muscular body you deserve. Health and Fitness is about taking action and being consistent. So ACT NOW!

REFERENCES:

Kalman, DS, et al. A randomized double-blind placebo controlled study of 3-acetyl-7-oxo-debydroepiandrosterone in healthy overweight adults, Current Therapeutic Research, 2000; 61(7).

Bogafora R. et al. Education of the Effect of a Single Dose of a Phytoadaptogen on the Working Capacity of Human Subjects During Prolonged Isolation. 1997; 31(4):51-54.

Kao YH, Modulation of obesity by a green tea extract catechin. Am J Clin Nutr. 2000:72:1232-41.

Quinlan PT, et al. The acute physiological and mood effects of tea and coffee: the role of caffeine level. Pharmacol Biochem Behav. 2000 May: 66(1):19-28

Musa A. et al. Effect of Rhodiola rosea and Rhodiola crenulata root extracts on ATP content in Muscle Mitochondria. Experimental Biology and Medicine. 2003; 136 (12) 664-666.

MORE REFERENCES AVAILABLE. VISIT WWW.INSTONENUTRITION.COM

COPYRIGHT 2005 Weider Publications
COPYRIGHT 2004 Gale Group

Leg Exercises, Leg Press, Quadriceps

A well defined and developed body is important for the overall health and look of a body. How many times have you seen a guy with a big upper body and tooth pick legs. This not only looks bad, it can lead to injuries and cause stress on the knees and hamstring injuries. Training legs helps with the overall development of your body. You should devote an equal amount of times training your leg as you do your upper body. To achieve a well defined and balanced legs you must incorporate several exercises. Your leg exercise workout must have different exercises from different angles to develop all the parts for your Legs. Developing strong Legs is crucial to preventing injuries to other muscles during exercises.

To get the best results you need to do 6-10 reps of each exercise. Choose a weight that you can do up to 10 for three sets. Once you can do 10 then move to a higher weight for maximal results. You can build up your Leg muscles by doing a variety of leg exercises with and without weight. Choose at least 2 exercises from The Entire Thighs and Quadriceps group.. Always do leg curls for hamstrings. Every week or so change exercises within each group.

Entire Thighs

Leg press

Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your knees and lower the weight as far as possible without changing the position of your hips. Do not lower the weight so far that your hips start to curl up off the seat! Then slowly push the weight back up using your heels, not your toes. Do not lock your knees at the top, but rather take the weight to just before lock. Then being to lower the weight again SLOWLY. You can change your foot positions to vary the angle on the muscle.

Squat

Hack squat

Step up with dumbbells

Place a barbell on your shoulders like you would if you were doing Barbell Squats. Step up onto a flat bench with your left leg. Then step up with your right leg so you are now standing on the bench. Step down with your left leg, then your right leg. Repeat, starting with your right leg this time. Be careful not to fall! Use lighter weights. Can also be done with two dumbbells in your hands instead of a barbell

Quadriceps

Dumbbell lunges

Place a barbell on your shoulders like you would if you were doing Barbell Squats. Step up onto a flat bench with your left leg. Then step up with your right leg so you are now standing on the bench. Step down with your left leg, then your right leg. Repeat, starting with your right leg this time. Be careful not to fall! Use lighter weights. Can also be done with two dumbbells in your hands instead of a barbell

Leg extension

Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowest part of the shins. Grasp the handles on the machine or the edges of the seat to keep your hips from lifting up as you perform the exercise. Extend your legs until knees are straight, making sure you remain seated flat on the machine. Raise the weight all the way, lock and hold briefly, then slowly lower the weight back to the starting position. Get the full range of motion and feel the muscle being worked during the entire movement. Do not SWING the weight up!

Lateral Squat

Double leg power jump

Cross your arms over your chest. With your head up and your back straight, position your feet at shoulder width. Squat down until your upper thighs are parallel, or lower, to the floor. Jump straight up in the air as high as possible, using thighs like springs. Immediately squat down and jump again. Can also be done with a barbell on your upper back or with dumbbells hanging at your sides.

Hamstrings

Leg Curl

Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the bench for support. Remaining flat on the bench, curl your legs up until your hamstrings are fully contracted. Release and lower the weight slowly back to the starting position. Concentrate on using a full range of motion and do not SWING the weight up. You can point your toes to intensify the burn in your hamstrings.

Clinton Walker III is a 32 year-old personal trainer from Birmingham, AL. His experience includes over 7 years of Personal Training. He has studied diet techniques, weightlifting, and nutrition for over 10 years. This includes the study of kinesiology at the University of Alabama. Through extensive research, experience, and testing, he decided to put the knowledge that he has gained in writing. Clinton Walker III believes in not only training, but educating his clients to maintain their results throughout life. If you would like a personalized workout check out http://www.makeoverfitness.com

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

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

Bodyweight Workout: Super Fast Fat Burning Workouts for Outdoors

I've got just a quick tip today to help get you started on your summer beach body with fast workouts that can be done anywhere. Now that it's nice outside, why not take some of your workouts outdoors, instead of the stuffy old gym? One of the points I'd like to make with this article is that your workouts don't have to be long drawn-out 2-hour events in order to get great metabolism boosting, muscle sculpting workouts.

Here's an idea for an outdoor workout that literally takes me 10-20 minutes, but has me drenched in sweat and pumped up by the end...

There's a little playground and a softball field at the end of my road. So on a nice day, if I decide I just want to get a real quick outdoor workout in, I run over to the field, spend a couple minutes limbering up, and then... depending on how I feel, do about 10-20 minutes of the following exercises with almost no rest in between:

• 50, 75, or 100-yard wind sprints
• hill sprints (if you have a hill nearby)
• pushup variations
• walking lunge variations
• bodyweight squat variations
• box jump, squat jump, or lunge jump variations
• pullups on the playground monkey bars
• mountain climbers on ground

Sometimes I'll rotate through all of these exercises and sometimes I'll just pick a couple of them and just keep alternating. Whatever I choose, I keep the rest periods very short (10-30 seconds at most) so that the intensity stays as high as possible. This really maximizes the fat burning hormonal response and metabolism boosting response you get from these workouts, given the brief duration of the workout.

Believe me, if you do this at a high speed clip, you'll get a killer workout in as little as 10-20 minutes, and then you can get back home and get on with your life.

Even if you're not in super shape right now, you can just take it at a little lower intensity to ease yourself into it. It's worth it! Working out in the outdoors and breathing in the fresh air definitely has a stimulating effect, and some studies I've seen have indicated that you possibly burn more calories exercising outdoors compared to indoors. So give it a try... You have nothing to lose, except a little of that extra belly fat!

About the author:

For more killer ideas on quick but effective workouts visit Fast Fat Loss Workouts for Busy Men.

Michael Geary (CPT) is a recognized Fitness Expert, contributing writer for Muscle & Fitness Magazine, and author of the internationally-selling book, The Truth about 6-Pack Absfat burning and muscle sculpting programs

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