There are a few guidelines that you need to follow when you are trying to gain muscle fast.  Here are four important ones.

Dietary Issues

People who aim to gain muscle mass know that eating more is an important step, especially if they have always had problems with weight gain. Be aware though that eating more doesn't just mean eating more within any given meal.  It's mandatory that the meals and snacks you have happen more frequently.

Your body will become familiar with the bigger meals and learn to adjust to the new intake.  If you also eat more often, then your body can only adjust by gaining weight.  If you want to gain muscle fast, you'll need a lot of ingredients that help build that muscle, but protein is in fact the most significant one.

So when you start to eat more, remember to add a lot of protein to the meals. You'll probably find that you have trouble reaching the amount of protein recommended for muscle gain; therefore you should strongly consider taking supplements.

Drinking Issues

Your body is largely made up of water, as you probably know. When you are trying to gain muscle your body will need to be replenished.  This is because you'll be doing a lot of exercise but also because eating more requires more hydration.

Every body type and body building plan requires different amounts of water, so do some research to see what you'll need in order to stay healthy

Regularity and Determination

Being consistent will prove to be very important.  This is consistency both with your diet and with your workout schedule.  Deviating from your plan too often will have serious side effects that can delay or even ruin your plan to put on the pounds and gain muscle fast.

Keeping track on a chart and a calendar will prove to be very beneficial in the long run.  At the start your muscle building plan may seem fun. Really, it should seem fun. You are starting something new and it will feel fresh and exciting.

However, once you get going it will all become routine but that routine will inevitably start to feel like work.  This will be bad if you're not prepared for it.  You'll start to get discouraged and not want to follow through.  So long as you realize the hard work is coming you should be alright.
Don't Train Too Much

It is possible to over train. Your muscles can't take it and your body won't respond the way that you think it should. Be sure that you only hit the weights as often as your plan requires and then don't overdo it under any circumstance.

If you follow these rules you should have no trouble at all to gain muscle fast.

by Gary Gui
You may have been thinking a lot about muscle training and bodybuilding but have grown discouraged at the thought of having to join a gym and follow a rigorous program. While the process of adding some muscle mass to your body will definitely require a lot of work and a great deal of commitment, it doesn't necessarily have to involve a gym membership.
Many people prefer to go to a gym. It can be motivating and even helpful, as there is the opportunity to share advice and learn a lot from others. Others prefer to workout at home, either because they want to work out alone or they find a gym membership to be too expensive.

The good news is that you don't have to go to a fitness center to become fit and gain muscle mass. It's fully possible for a lot of people to put together a quality muscle training and bodybuilding program that lets them build muscle mass from their own homes, by doing a lot of the same types of exercises they would do at a fitness center. The main benefits to this are that it doesn't have to cost you anything and that the workouts can be done when it fits into your everyday schedule.
As a matter of fact, there are many easy to do exercises that you should be doing anyway and these are the ideal ones to start with. What we are talking about here are exercises that should be a part of your workout program anyway, if you ever should join a fitness center. Furthermore, these are exercises that anyone should be doing on a regular basis simply for maintaining good health.

Pushups are a great example of this type of exercise. They are easy to do and can be done at anytime, anywhere.  After a few weeks of putting pushups in your muscle gain routine, you'll start to see the payoff in your arms and in your chest.  It's important that you take some time to ensure you are doing them properly at first, for these are commonly done wrong by a lot of people.
The next exercise you should start doing is crunches.  This will do wonders for your abs and your confidence as well.  As for the abs, it's simply a great way to concentrate on those muscles.
As for confidence, this will come because the payoff from crunches often comes quite fast and, let's face it, great abs are one of the things you'll really be hoping for from all of this.  Training and bodybuilding can be fun if you find a regimen that is right for you.

by Gary Gui
by Gary Gui

It's pretty easy making the decision to start gaining muscle but simply diving into it is something else. Body building is not an easy task at all and it will take a lot of work and dedication. It can't be done overnight either, it will take time

If your mission is to add some extra muscle mass to their figure you should be in for more than just a few trips to the gym a week and some random weight lifting. In fact, people who feel they can just go to the gym and start working out blindly without a plan generally wind up failing. This is the case for people who want to lose weight as well as the people looking to gain muscle.

Simply grabbing a hold of the first piece of exercise equipment you can find isn't the way to go. It is very important to remember that your body is a very complicated machine that responds to things in a very specific way. Also be aware that it can be broken down a lot more easily than it can be built up.

This fact of the matter is that hopeful body builders need to be careful to ensure they are treating their bodies in a way that will result in the responses they want, and not in responses that lead towards breakdowns. Breakdowns can come in several forms. For beginners, going about one's process to gain muscle mass the wrong way can result in over stressing certain parts of the body.

This can lead to conditions as simple as discomfort but it can also lead to long lasting pain or injury. The back is especially important for people who are new to weight lifting, because it is very easy to handle things the wrong way and put too much of the wrong kind of pressure on the spine. This is the reason why it's so strongly recommended that people who want to add muscle mass to their body consult an expert before they even start.

That really means before you start, not before you get serious. Even before trying out some of the exercise equipment for a few days, just trying to get a feel for it or whatever it is you hope to accomplish, you should speak with an expert because any damage that can be done can actually occur even during those initial stages. There is a lot of knowledge to be gained from seeking appropriate help.

First and foremost, you will have someone to show you how the different weight exercises should be performed. Since any deviation from the intended use can cause harm to the body, this is a must.

Secondly, a muscle building expert will be able to explain the best ways to go about planning workout schedules. People intending to gain muscle will likely be joining a gym, and this is probably the best place to find experts on the matter. A gym employs experts in specific kinds of training and their job is to guide members through the training processes step by step.
If you don't want to join a gym, then relevant information can be found online or by independently hired trainers. The important thing is not to rush muscle building, thus ensuring the best results can be achieved safely.
It's just fine to look at yourself and decide you'd like to build muscle. You might think you are too skinny or maybe you know that you're large in all the wrong areas. Thus, building muscle will put you in the kind of shape that you want to be in.

As a result, you will get a better body image as well as a better self image as a whole and this will presumably make you happier in the long haul. The advantages of that are countless. If you want to gain muscle  there is a lot you have to do.

To gain muscle is not an easy undertaking, so right from the start be aware of that it is going to take a lot of hard work and discipline on your part to get you to the place you want to be. The work you have to do is workout, or to be more precise, weight training at a gym plus a complete overhaul of your diet. Like most people deciding they want to gain muscle mass, you will most likely need to start eliminating a lot of foods from your normal diet and add a whole new array of healthier kinds of food into it.

Furthermore, you will need to change the way you eat those foods, which means you will have to change the quantity as well as the frequency in which you eat. Be aware that there are some dangers to all of this although many people fail to notice them. These dangers exist simply because any change in diet can have negative impacts on your health.

The dangerous consequences mostly occur when people change their diet in a way that is wrong for them, ending up leaving out certain foods that their body actually needs in favor of foods that do nothing but help you build muscle. Other issues that you want to avoid getting into is dehydration and over-exercising.  Dehydration is probably the most significant, because if you aren't used to hard exercise you likely aren't used to understanding the way your body tells you it needs liquid.

Exercising too much will not help you gain muscle, it will rather delay it. Anyway, if you combine too much weight training with drinking too little will leave you in a situation you don't want to be in. The aftermath can actually involve some serious damage to your health, damage that in most cases is irreversible.

The moral from all of this is that you don't want to go into something like this blindly. Make sure you do some legwork researching the topic before you start the process of muscle gain. The safest thing to do is to approach a nutritionist and a personal trainer.

Neither of these is hard to find and neither will necessarily cost you your leg and arm. No matter what you do, don't get carried away with trying to build muscle and not pay attention to the dangerous aftermaths such activities can leave you with.  If you stay clear, make a reasonable plan and think safe, you should be well on your way to become a fit, well shaped and happier person.

Secret to Shocking Muscle Growth. Click Here for more information.

Which workout plans for flatter abs are available?  There is only one way to get flat abs and that is to reduce your body fat. Fortunately you don't have to spend a cent to buy a swing equipment you can use for 10 minutes a day or a "6 pack ad magic" equipment you can use 5 minutes a day either. All you have to do is reducing your body fat.

Of course you can workout and you should workout to build your muscle. The truth is we all have perfect abs. Even a 2000-pounder who has to be lifted out of his house by a truck because of his obesity, has perfect abs. Both you and I have perfect abs.

So, what is the problem? you may ask? The problem is that most people can't see their stomach. Why?  Because their body fat is too high. So, what shall I do to reduce my body fat?

- Develop good eating habits
- perform cardio exercises

and your body fat will be lowered and your stomach will be seen.

Then do ab exercises. Doing ab exercises will build your ab muscles but don't start ab training before before you can see your muscles, which means before you have got rid of the fat layer that is covering them.

You don't have to buy a machine to get 'six-pack-abs". Doing ordinary five minute crunches two days a week is sufficient to get great looking '6-pack-abs'. Here is how I'm exercising my abs:

- Allow 15 minutes twice a week for ab workout
- do weighted crunches
- then do leg raises
That's it. Only 2 times a week. Without machines, video tapes or DVD's. Just you and the floor. Reduce sugar and fat in your diet. Do cardio workout evenly. The diet and cardio will lower your body fat and make you abs visible.

Don't believe in all these commercials touting the necessity of various ab workout equipment because now you know how to get 6-pack abs. You don't have to spend time searching for workout plans for flat abs anymore.

If You want to not just gain muscle mass in your stomach but boost your whole body's muscle mass fast, I warmly recommend that you check out this unique muscle building system, known worldwide for it's simplicity and fast results. Click Here!

by Gary Gui


Are you not sure if you are doing your muscle and fitness training the right way? A common difficulty that a muscle builder experience is if each muscle has been trained optimally as it was meant to be during a certain exercise. It's only by achieving this that you can gain muscle mass maximally.

So, what is the solution? The solution is simple; increase your exercise intensity. This way your training will always be challenging and the motivation this will cause will ensure progress over time and the likelihood of regression will be reduced.

Now, what do we mean in tangible terms when we tell you to intensify your workout? Below we have outlined 8 proven methods of intensifying your muscle training exercises. Use them one by one or combine them in any thinkable way:

1. Change or Modify the Exercise

This method will ensure maximal muscle gains by training all muscle fibers. This can be done by modifying a certain exercise, for example changing the angel that you do it in or introduce a new exercise and add it to your workout session.

2. Reduce Rest Intervals

By giving the muscles less time to recover between the reps or before next exercise, you will increase the workout intensity.

3. Increase Resistance

Increasing the weight lifted in decent increments ensures the muscle is pushed beyond its previous point of failure. This way you'll maintain the muscle building process. If you are able to do six to eight reps without failure you should increase the weight.

4. Forced Reps

Forced reps mean completing one or more final reps after the point of failure has been reached. For attempting this you'll need the assistance of an experienced helper.

5. Pre-Exhaustion Training

If an exercise involves more than one muscle, the weakest muscle will make it impossible to work the primary muscle to failure. A good way to come around this problem is to exercise only the primary muscle first and then immediately move to another workout that trains the set of muscles to failure.

6. Use Isometric Contradictions

With isometric contractions we simply mean to hold the weight still at the point of failure. This way a static contraction is stimulated in the muscle.

7. Partial Repetitions

At the point of failure you are not capable to do the full range of movement in a certain workout. A technique that can still work your muscles beyond the point of failure is partial repetitions, which only uses a segment of the lift. This technique - especially used by advanced bodybuilders - prevents you from over training because you don't have to add extra routines to increase intensity.

8. Supersets Training

Superset training means performing two workouts for the same muscle group and without a rest between the workouts.When you have to utilize different muscle fibers greater growth in your muscle mass will be stimulated.

Implement these techniques in your muscle and fitness exercise regimen and you will feel more and more confident and end up doing the right things to maximize the growth of your muscles.

If You want to not just gain muscle mass but boost your muscle mass fast, do yourself a favor and check out this unique muscle building system, known worldwide for it's simplicity and fast results. Click Here!

by Gary Gui

muscle and fitness woman

Want to become a muscle builder? Sick and tired of being weak and underweight or weak and obese? Want to gain some solid muscle pounds in as short time as possible and without supplements, drugs and hours after hours in the gym? Are you aware what it takes to gain muscle mass?

Get Rid of Your Skinny Or Obese Body Right Now. Building muscle is simple but not easy, rest assure though; it's worth it. In this article I'll give you three important tips on how to build your muscles.

1. Perform Progressive Weight Training

Weight training is made for a specific purpose; to stimulate your muscle growth. You don't have to train 7 days a week and 3 hours per day. You should train 3 to 4 days a week and 1 to 2 hours per training. This way, you will not over train.

2. Muscle Building Dieting

To build more muscle you must eat like a muscle builder. Your workout efforts will only be compensated if you eat the correct way. Muscle diets are three part meal plans consisting of protein, essential fats and carbohydrates. Make sure you eat protein first and foremost, then essential fats and carbs. Adjust your meals so that you eat when you are hungry and stop eating when you are full.

3. Don't Forget To Rest

It's when you rest that your muscles grow. It is necessary to sleep 7 to 8 hours every night. If you want to see massive growth of muscle in short time, also stay away from any activity that uses lot of energy except your training.

It is with muscle training as with many other performance activities; you must give it time enough if the results shall be worth the effort. You may ask why so many people fail in gaining muscle fast. The number one reason for that is lack of correct information.

Follow these tips and you will have a solid foundation for your muscle training regimen. Apply this information and you will be amazed of how fast your muscles will grow. These three muscle builder tips make a good basis for boosting your lean muscle mass. Now it's your job to put them into work.

If You want to look great, become healthier and gain muscle mass, you have probably never been closer; Do Yourself a favor and check this out

by Gary Gui


To gain muscle mass is very important for every bodybuilder. To attain muscles is pretty easy. If you don't use steroids, avoiding the many side effects that come with it, you have to be disciplined and devoted to your training. It will be necessary to boost your gut and stay in the gym for lot of hours working out really hard. Below are a few tips on how to build up your training.  To see results, it's very important seeing that you follow them rigorously.

1.  Never Count Your Exercises

There is no ideal number of exercises.  Many bodybuilders recommend four sets of four to five different exercises per body part. However, this will depend on how serious you are about building a muscular body. Most professional bodybuilders use supplements, giving them greater endurance and strength for growing their muscles.

2. On All Heavy Sets You Should Use Free Weights
When using a machine, your chest might feel really pumped but if you really want to gain muscle mass you should use dumbbells instead. Free weights will make your ancillary muscles work as well as building compound mass. The greater range of motion the dumbbells provide, the more muscles are used in the training, thus making better results.

3. Find Your Best Muscle Mass Building Exercises by Experimenting

With more experience, you will learn to pick exercises that work best on your muscles. So if you want to gain muscle mass, try different workouts and see which ones pump you up best. Like mentioned above, use dumbbells and free weights since their extended movements are the best for building mass and more effective than machines in building muscles.

4. Eat Meat and Other Proteins

Protein is necessary to build your muscles no doubt about that.  The more protein you eat the better. Lean, red meat provides the right combination of nutrients for muscle growth, and should therefore be included in your daily diet. The combination of a high protein diet and the right kind of exercise will yield tremendous results with regard to muscle development.

5. Stay Away From Injury

When you exercise to gain muscle mass the risk of injuries will obviously increase with more intensive workouts and heavy weights and dumbbells. Unfortunately many bodybuilding careers has been stopped because of injuries. What you can do to prevent injuries is to be careful with warming up and increase the weight gradually.

If You Want to look great, become healthier and gain muscle mass  you've probably never been closer. Do Yourself a favor and check this out Here

by Gary Gui