The Simple Basics of Building Muscle

I’m going to simplify the process of building muscle for you. So if you’re looking to gain muscle mass, you’ll definitely want to read this entire article.

The more weight you lift, the more overload you put on the muscles. As a result of this increased overload, the more muscle you build.

And that’s a good thing because gaining muscle is not a difficult thing to do, as long as you do 2 things right.

1. Lift heavier weights over time.

2. Eat supportively to grow muscle

Let’s tackle each of those here.

The key to muscle growth is overload. Not just lifting a weight, but  weight that gets heavier, over time.

Here is a simple example to gain muscle. First week, lift 20 pounds. Next week, try 22 pounds. Next week, 25 pounds.

Progressively lift heavier weight over time, this forces the muscle to respond to that additional stress by getting bigger.

You must eat enough good calories to begin building muscle. Lift progressively heavier weight and eat enough quality calories.

That’s muscle growth, in it’s most simplest form.

Here are some real numbers of the weight that I was lifting not long after beginning, but remember to be safe and don’t try to life to much early on you must be comfortable with the weight you choose.

Flat bench press–285 pounds

Incline bench press 215 pounds

Squats 385 pounds

Alternate dumbbell curls–50 pounds each arm

Straight bar bicep curls–100 pounds

Seated dumbbell shoulder presses–50 pound dumbbells

1 arm dumbbell rows–60 pounds

About 12 weeks after, my lifts were:

Flat bench press–365 pounds

Incline bench press 265 pounds

Squats 525 pounds

Alternate dumbbell curls–80 pounds each arm

Straight bar bicep curls–145 pounds

Seated dumbbell shoulder presses–90 pound dumbbells

1 arm dumbbell rows–120 pounds

And guess what happened as a result? Yes, I gained about 20 pounds of muscle in this time period, because I forced my body to do it.

It was this increase in overload that made my muscles respond and get bigger. I also ate enough protein and calories to give the raw materials needed.

The whole point of this is to show you how muscle gains are going to occur. By lifting more weight, over time.

Nothing else will stimulate muscle growth. So if you’ve been lifting the same weights for the past year or more, chances are, you haven’t gained very much muscle.

So, to change this, start trying to increase all of your lifts the next time you workout.

Muscle growth occurs from lifting heavy and eating supportively. If you continued to lift the same old weight over time and time again, your body has no need to create new muscle growth and strength.

It can already handle what it’s doing with what you have.

And finally, always keep a written journal or log for your workouts. If you are at all serious about building muscle and increasing strength–this is a must.

It’s the only way you can keep track of your lifts and know when its time to go up in weight.

Just use a small pocket notebook and write all your lifts and weights used in it.

Please do this–it’s that important.

Let’s say you didn’t use a notebook and decided to go by memory. Say that you had a great bench day and ended up going up 5 pounds in weight.

But you fail to write it down and think, “I’ll remember that I went up.”

Now, a week goes by and you’ve totally forgotten the weight you used last bench day, so bench time comes around again and you’re scratching your head, wondering what it is you last did for weight.

Chances are you’re going to put on your old weight, not the new weight (that you added 5 pounds to). When that happens, you went backwards and have lost the progress you made.

Believe me, forgetting your weights happen.

You have 30 or so exercises to keep track of, it’s easy to forget one or two of your weights.

And if you forget a weight and do the same weight again when you should have went up, you just wasted your time and energy.

You just did something you were already capable of doing and have missed the chance to increase the overload you were using (and in turn, the muscle and strength that would have come with the new overload).

Please use a journal for your workouts. It’s just one of the simple basics of building muscle.

Start building muscle in the least amount of time possible. If you would like more information you can go to our website for Building Muscle!!!!

Lose Weight And Build Muscle

It’s time to optimize your workout to reach your goals faster. Make sure you allow optimal rest between workout sessions. If the basic low-risk workouts can cause injury when executed without perfect form do you really want to increase the odds of getting an injury by doing high-risk exercises with bad form. If you are a beginner or someone who is looking to get the most out of their workouts and build muscle mass and strength quickly; you need to get this system. You also want to limit the intake of those carbs to times like first thing in the morning and directly before and after workouts. So if I workout hard on a given day, I may have raised my BMR to 4,000 calories for that day, so I could eat 3,900 calories and still lose weight.


Muscles are made of protein and you should have a list of all the protein foods which you can have easy access to. Muscles don’t get BIG unless you want them to and work with that as your goal, and women have an even harder time of it than men (we just don’t have the testosterone levels you guys have.

I have been training celebs, models, actors and pageant contestants for many years using the celebrated “Burn fat Build Muscles Fast system”. Eating muscle building foods does help you get the edge and build muscles much faster than just eating normal foods. We’re going to discuss a few general, realistic, and workable ways to build your muscles.

General Fitness Routine

The routine consists of push-ups, sit-ups, pull-ups and running. If you have bad knees you can substitute a bike just triple the distance that you would run. To start off, if you have not been active for a while (a month or more)you will separate your muscle endurance and cardio.

I will cover the muscle endurance first. 30 pull-ups, 100 push-ups, and 80 sit-ups. In that order all with a three minute break in between. Some of you might be thinking that’s a lot others maybe not enough. All these numbers are subject to revision. If you can’t do one pull-up, stand on a chair and help yourself out. If you can’t do 10 push-ups, go to your knees. If you can’t do 25 sit-ups, do crunches. That being said, don’t cheat yourself. You only get what you put in.

Next comes the cardio portion. For a lot of people this is the tough one to do. It’s time consuming, boring, and you sweat. Out of all the workouts I’ve read, no one has mentioned this. I can lift weights for an hour and not sweat so much that a shower is absolutely necessary. Running, or any cardio for that matter, has to include a shower. So find a time that is conducive to a shower and do your cardio then. Cardio is really all about distance. I go for a minimum of two miles. Again, you can work up to that, but don’t cheat yourself. Many people would be amazed the distance they can go.

Now then, when you are first starting out, I would recommend doing running on Monday, Wednesday, and Friday. That would leave muscle endurance for Tuesday and Thursday. I always take the weekends off, but just a side note, muscle and general fitness levels start to deteriorate after 72 hours. Once you get comfortable with the workout, do both the cardio and muscle endurance on Monday, Wednesday, and Friday. Eventually work up to four or five days a week never having a 72 hour break in between.

That’s it! Follow that workout and in a couple weeks you will notice an good change in your physique and an overall gain in your energy level. Work with the numbers of reps and distance with your perspective level and every week add a little more till you are at the level I state in the article. From there anything you add is on you and what your goals are. Enjoy!

Strength training into your muscles Fitness

Everyone wants to know the proper way to lose weight and stay in shape, and there are so many different ways that people go about it. Some of the methods used are healthy and helpful that the other methods are not-so-healthy, instead of using steroids and other natural or seemingly healthy supplements for creating your muscles fitness, consider the benefits of proper exercise and strength training, which not only get in shape, but remain together and in this way.

What many people fail to realize about creating your fitness muscles is that the best way to get into shape is to find a healthy combination of aerobic exercise and strength training. one of these little good without the other and it is important to find a healthy balance between training strength and aerobic workout, one that works for you and your fitness muscles and what you’re able to handle.

Why is so important to build your muscles Fitness Aerobic exercise is because it helps to regulate the amount of oxygen that flows through the important organs and muscles in your body, including your heart, your lungs and other parts of your body. More effective oxygen flows through the body, the easier the Agency is able to handle additional resistance, making it easier for the body to build muscle and fitness level at the end.

While steroids that are often the resort that many people turn when it comes to building their muscles fitness is not a healthy choice.This isn’t true fitness, and what isn’t true fitness never lasts. I am not going to mention the fact that steroids that cause health problems, including problems with the heart and lungs that can be difficult to repair.

Depending on the level of strength and fitness, require at least 30 minutes of aerobic exercise in any training power can do to your work experience to really pay off. most times you can take the leanest muscles fitness you will be able to build long-term.

Before you begin strength training to build your muscles fitness should definitely pay a visit to your doctor detained your health and make sure to work and what you can, make sure that you stay away from the bad things such as steroids and supplements to the prospectus, are effective ways to build your muscles strength and maintain long term health.

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