How to Gain Weight and Build Muscle Fast

So you just finish watching Baywatch, what a show! And you are just sort of wondering if you to can get body like that. So now you can you can start the frantic search of the internet for information on how to gain weight and build muscle fast ... real fast.

Surprisingly gaining weight and building muscle are two really simple processes. To gain weight one simply has to eat more and to build muscle requires working out with weights. Well that’s not strictly true. You need to add a few guidelines around these simple processes.

In order to build muscle you need to get yourself down to the gym … yes that place we don’t really want to go. You need to get hold of some weights … well you need to be able to at least pick them up. Lifting weights will stress your muscles. By continuing to lift these weights will cause small micro tears in the muscle fibers. It is the repairing of these micro tear that builds muscle. The scientific name for this is “hypertrophy”.

So now it is time for a secret. Ready! Pick up the heaviest weights you can until you can no longer do a single repetition, even if there was a gun held to your head. Ideally this muscle failure should occur between 5 and 7 repetitions. This will ensure that the micro tears occur in the muscle.

The moment you leave the gym your body gets going on making sure you will survive. It starts repairing those damaged muscle fibers and makes them stronger than before. It does this so you can handle the same stress to your muscles that you just put them through. Little does you body know that you intend to increase the level of stress by increasing the weights next time you are in the gym.

Increasing muscle mass is starting to add weight to your body as well. However your body does need a little help from you as regards nutrition. In order for your body to repair the muscles properly it needs the right nutrients. You can give your body the right nutrients by eating proteins such as chicken, meat and fish as well as good complex carbohydrates and good fats. Make sure that you also eat more than your body requires if you want to continue to gain muscle mass. You cannot build muscle mass and lose weight at the same time.

So now you know how to gain weight and build muscle fast there is no excuse for have a Baywatch type body.
By Rich Powers

Ways To Build Muscle Fast

I receive emails everyday from aspiring lifters all over the world, and one of the most common questions I'm asked is...

"Do I have to join a gym in order to build a strong, muscular body?"
The answer, my friend, is no. With the right equipment and planning you can follow an equally effective bodybuilding program from the comfort of your home without ever having to set foot in a gym.

In fact, my first 2 years of bodybuilding were spent working out with basic equipment in my basement, and I saw incredible results doing this.

Maybe you can't afford a gym membership due to your financial situation.

Maybe you lead a busy lifestyle and would prefer to save time by training at home.

Maybe you're simply too embarrassed or uncomfortable to train in a regular gym setting at the moment.

Whatever your reason, don't worry!
I currently workout at a gym with my training partner but have to say that my years spent lifting at home were fantastic.

I didn't have to worry about the travel time to and from the gym. I could simply slip downstairs whenever I felt like it and all of my equipment was there waiting for me.
I could listen to whatever music I wanted to, as loud as I wanted to without having to worry about those around me.

I could grunt, yelp and scream through my sets if I was in the mood without disturbing anyone (hey, squatting to failure isn't easy okay?) or train shirtless if I felt like it.
When the workout was over, I could sprawl out on the floor in exhaustion and know that my post workout shakes were just a few steps away, and that I wouldn't have to hobble to my car and spend anymore time driving home.
It was great.

The only real disadvantage is that your exercise selection will decrease because you won't have access to certain pieces of machinery such as a leg press or calf machine. You can purchase certain machines if you have the money to spend and plan on training at home over the long term, but for the majority of people this simply won't be possible.
The good news is that planning out a proper bodybuilding routine does not require the use of any fancy equipment, and all of the machine exercises that you would regularly perform can be swapped for freeweight substitutions.

Here is the basic equipment that your home gym should contain:
1) An adjustable barbell with freeweight plates – A cast iron set is probably a good idea, and you must also make sure that you purchase enough weight so that you can continually progress from week to week.

2) Adjustable dumbbells – This is much more efficient and cost-effective than purchasing an entire set of dumbbells. You should be able to buy the barbell and dumbbells together in a single set.

3) A bench with incline adjustments – A good sturdy bench is a must-have for performing bench presses and other seated movements. If possible you should purchase a bench that can be set on an incline and that also contains safety catches if you plan on training alone.

4) A chin-up bar – These can usually be purchased for 15-20 dollars and can be placed inside of a door frame.

5) A squat rack – This is usually the trickiest piece of equipment to purchase, as a full squat rack can be pricey. Squats are an irreplaceable movement and should always be a part of your workout routine, especially if you don't have a leg press machine handy.

If you can't afford a squat rack then you'll have to be creative. The bottom line is that you must have some sort of apparatus that will allow you to safely unrack a loaded bar and drop the bar onto a safety catch (or the floor) if your strength gives out during the lift.

Don't ever squat without a safe place to drop the bar! Most full squat racks will also provide a chin-up bar on top, so you can kill 2 birds with one stone if you decide to purchase one.
So there you have it; the 5 pieces of basic equipment that are needed to set up a home gym. As long as you have these basic tools in your arsenal you can perform an equally effective workout without ever having to join a traditional gym.

If you're all set to go and need a highly effective, step-by-step workout routine to follow, visit my webpage below. I can teach you exactly which exercises to perform and the ideal number of workout days, sets and reps you should use to get maximum results from your efforts. I can even customize a specific workout plan for you based on the equipment that is available in your home gym...
By Andrew Alford

Teen Body Building

Teen body building is forever increasing in popularity. I see my 13 year old son and his friends, already pumping iron. I believe it has to do with self-esteem and looking good for the girls. It gives them self-confidence because he continually shows me how big his muscles are getting.

I was a little concerned at first, because teen body building at 13 seemed somewhat young to me. But further research showed that there's really no age barrier for teens to begin body building. After all, today's teens are usually big and strong. Their bodies seems to be ready. It's not any tougher than playing sports, which is just as demanding on the body, if not more.

Teen body building is best suited for 15 year olds and up, but many 13-14 year old boys are already well developed beyond their years. They're still growing, but body building only re-enforces their strenght. However, in teen body building, the focus should be a program designed to building an all-around physique for good health and athletics, instead of purely for size.

Am I worried if he burns too many calories if he doesn't take supplements. Heck no, not the way my boy and most boys of his age eat. Actually, with most statistics showing our teenagers being slightly obese, it's a good idea they take up teen body building. Of course if you see he's becoming serious about body building as a teen, then you as a parent should start monitoring his calorie intake and consider the proper supplements for teen body building.

Keep in mind that a teenager is in school for most of the day, and therefore can't eat six meals a day. This is where the protein bars come into play. They are a much better choice than those sugar-filled granola bars.

Just as in regular body building for adults, teen body building is not much different. They still have to space their meals for every 2-3 hours, or 5 - 6 times a day. That's kind of difficult in school, but they are in high school and college, so they do get 5 minute breaks walking to their next class. So technically, between breakfast, lunch, and dinner, there's really only two spaces to fill.

The diet in teen body building should basically be the same as an adult, rich in proteins, essential fatty acids, fibers, etc. I definitely would keep them away from creatine monohydrate until they have fully developed as a teen, or about the age of 18.

Teen body building and training is not any different then adult training, according to my research. Never train the same muscle group two day in a row. Don't over train, and get enough rest. My son needs his 10 hours of sleep otherwise, he's in one hell of a mood. Teen body building is just as demanding so make sure you get at least 8 to 10 hours of sleep. Alcohol is a no, no.
By Jonathan G. Michel