Struggling to gain muscle? Then stop wasting your time doing stuff that you heard or read in a magazine. To successfully build muscle you should follow a program based on sound scientific principles.

In this article I’m going to outline a quick and easy way to build muscle. A way that allows you to eat whatever you want, not have to worry about protein consumption and spend only 90 minutes a week at the gym.

And most importantly…this article will help you grow a hell of a lot bigger!

DO THESE EXERCISES

Dips, Chin Ups, Bench Press, Rows, Squats, Lunges, Deadlifts. These exercises are the most efficient exercises to build muscle. They use more than one muscle, enable you to lift a lot more weight and they stimulate the release of our powerful muscle building hormones, Testosterone and Growth Hormone.

You may notice that I didn’t include any arm exercises. This is because exercises like bench press, dips and chin ups build bigger arms much faster than bicep curls or triceps kickbacks.

DO ONLY ONE SET TO FAILURE

Once you have taken a muscle to complete failure, there is no need to do any more work. You have done all that is necessary to stimulate muscle growth. Now all you have to do is give your muscles enough time to recover and grow stronger. Doing any more work, is then pointless and can interfere with your recovery.

I should mention that if you can do another set with the same weight, for the same or more reps, then you obviously didn’t do the first set hard enough.

GET STRONGER

Strength gains directly relate to muscle gains. Each week you should strive to lift more weight or do more reps. This progression forces the body to adapt and grow bigger to better handle the stress we are subjecting it to.

So it isn’t the amount of work that determines your results, but how strong you get. Strive to lift as much weight as possible in the 6-10 rep range.

TRAIN ONLY ONCE A WEEK

Never train a muscle more frequently then once a week. Muscles do not grow with training. Yes training is the stimulus for growth, but if you don’t give your muscles enough rest, recovery and food, you will never gain a pound of muscle.

After going to failure, your muscles need 48-72 hours to recover and regain the condition they were in before the workout. They then need another 2-4 days to overcompensate, adapt and grow stronger. Statistics show that muscles are still growing stronger up to 21 days after a workout! This is more common in hard training elite athletes, but for building muscle once a week is perfect.

EAT, EAT AND EAT SOME MORE

The main reason so many fail to gain muscle, is because they struggle to eat enough. This is crucial. Don’t waste all of your hard work at the gym by neglecting your food intake. A good starting point is to eat 16 calories per pound of bodyweight.

Focus entirely on eating enough food everyday. Forget about the excessive protein requirements that are recommended. Large amounts of protein (more than 1 gram per pound of bodyweight) are simply recommendations and have no backing in science. Several studies show that there is no benefit in increasing your protein intake to build muscle.

Don’t take my word for it though. One of the greatest natural bodybuilders of all time, Bill Pearl recommends that any more than half a gram of protein per pound of bodyweight will simply go to waste. There are many other athletes that eat very little protein and are extremely muscular. Guys like Mike Mentzer, Andreas Cahling and Carl Lewis are just a few I can name off the top of my head.

The reason protein powders work is because it is a convenient way to get in enough calories. Protein won’t help you build any muscle if you aren’t eating enough total calories.

MEASURE YOUR PROGRESS

Before you start, measure your biceps, chest, thighs, and any other muscle you wish to increase in size. After 2 weeks of consistent training and eating measure again. If you haven’t added at least ¼ to ½ inch to any measurements, increase your daily caloric target by 500.

So just remember, train hard with the big lifts, eat a lot of food and give yourself plenty of rest. In no time you will have to go and buy some new shirts to fit into!

Did you find this article helpful? The author, Luke Johnstone recently managed to get a six pack for the first time in his life. He did this eating whatever he wanted, pigging out occasionally and training only 90 minutes a week.

For photo proof, as well as a free report outlining how he did it, visit http://www.lukesfatlosstips.com

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Have you ever seen the site’s with the amazing photos of the complete body transformation? Of course you have. Believe it or not, 99% of them are true and legitimate before and after photos. And the transformations are amazing indeed. Here is what they don’t show you.

Muscle building and fat loss goals are things to be taken seriously. They can be the literal difference between life and death for some people. The decision to change one’s physical appearance is a huge one, something to not be taken lightly. It is life changing to go from an overweight out of shape person to a fit, lean, well built specimen. Every aspect of your life improves, from the obvious physical changes to the less obvious boost in self confidence and elevated feeling of self worth. And the even less obvious way in which every one around you treats you, especially the people who don’t know you and make their initial judgments on how you look and carry yourself.

The person that makes the decision to “change” is like anyone would be, looking for the easiest and fastest route to their desired destination. So it’s obvious that ads and programs will promote how easy and fast you can go from this to that. And a picture is worth a 1000 words. Actually, two pictures. The before and after.

I said before that 99% of theses shots are legit, and they are. And the photo’s are not doctored or altered, in most cases. It is the same person’s head on their body in both shots. But if you look at any of these very closely, you will notice that the people always look a little different, in the face especially. The hair will almost always be a different style, length and sometimes even color. Why? It is so you don’t notice as easily what enabled the real “transformation” to occur.

The passage of a LOT OF TIME.

Not the 8 week, 30 day, 60 day, 12 week, ripped, cut, chiseled, huge, massive, muscle bound time frame they are promising. If you’re 100 lbs overweight you can drop 30-40 fairly quickly. Or, if you’ve never lifted before, you can gain 5-10 lbs of muscle fairly easily. And you can do THAT in 8 weeks or so. But you will NOT go from 20% body fat to under 9% (where you MUST be for abs to show), or go from being a 90 lb weakling to a middle linebacker physique in 8 weeks. You also won’t do it in 8 MONTHS, unless you quit your job, hire a trainer and a chef and happen to be 18-22 years old.

Anything that makes as much difference in your life as a “body transformation” will, will not come easy or quick. But it will be worth it. I just came back from 3 weeks in south Florida, hanging on the beaches everyday. I saw no “after” photos walking around. None at all. One of the major reasons for that is because people buy into the hype and when it doesn’t happen as promised they quit, or they don’t believe the hype and never get to know that it is possible to accomplish what they see in the photos, just not in 8 weeks. Simply realize that a lean well built body is about a life style. You don’t change that overnight.

Steve R. Robbins has been a life long fitness enthusiast. Has the distinction of being able to run a marathon and bench press twice his weight in the same day. All at the age of 50. Editor and regular contributor to http://www.MuscleandHealth.org

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Have you wonder how people get that wonderful massive back? To enhance the appearance of your whole physique, one would definitely need a well developed back. It would be very awkward if you have big chest and a small back. That is why, the back is always the group of muscles I love to target.

The back contains several smaller back muscles and 3 different major muscles, the trapezius (traps), the latissimus dorsi (lats) and the spinal erectors. Therefore to maximise your back development, you need to adopt a variety of exercises. Sounds difficult? Fear not, I will be introducing exercises that you can perform in a gym to get that “V” shape you always desire. No quick gimmicks for sure.

Firstly, you need to understand the major muscles of the back to be able to train them effectively.

The Trapezius
Exercises that target the trapezius helps to add the upper back thickness.

The Latissimus Dorsi
Lats are the muscle that adds width to your back to help you achieve the “V” shape you always wanted.

The Spinal Erector
Exercises that target the spinal erector helps add thickness to your lower back. A strong lower back also allows you to lift heavier when doing deadlifts.

After understanding some of the back muscles, here are the hacks to help you grow them:

Back Hack No.1 - Deadlift
Yes! It is the deadlift again. This wonderful exercise not only works your back, it also builds your most of the muscle all over your body because it targets many muscle groups such as the traps, lats, arm, leg and much more! Although it is an effective exercise, it is very taxing and people often perform it wrongly so it is advisable to have a spotter near you. Don’t lift heavy the first time although I know you are full of adrenaline to pump up your back. Start light and learn to get the technique right.

Back Hack No.2 - Pull Ups
Yet another wonderful compound exercise! The chin up is also wonderful as it not only targets the back muscles. It works the lats, biceps, middle back and a lot more. Doing wide grip pull ups help to target the upper lats more as more pressure is added. Although is an effective exercise, most people have trouble doing one repetition! But don’t worry, you can always have a training partner to help you.

Back Hack No.3 - Bent Over Row
Again, a compound exercise! The bent over row targets the traps, lats biceps and a lot more! This exercise must be performed in correct form too so it is advisable to lift light if it is your first time. Learn to get the technique right. Make sure your back is not rounded when doing it!

Back Hack No.4 - Seated Cable Row
The seated cable row targets the back muscle in general. The arm is also being worked with this exercise. Another excellent exercise to add on.

Ultimately, how your back will look like depends on your genetics. But that is not an excuse for not training your back!

By Edwin, author of Fitness Chapter. For more interesting articles on health, muscle building, nutrition and even sexual health , do visit my health and fitness blog.

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

You may have experienced hitting a sticking point and you just can’t make the step to a heavier weight, it just will not budge. For those who reach a bodybuilding roadblock, or plateau where gains come slowly or not at all, it can be very disappointing.

If you remember what old time barbells looked like, they were large round globes. This was the style before plate barbells were invented.

They were hollow globes, and old time weight lifters would each day they would pour a few ounces of sand or lead shot into the barbell globes.

Micro Loading weights can help you gradually work up to heavier weights and allow you to continue growing in strength. Over time the barbell would get heavier and heavier. Old time bodybuilders strength would grow daily. There was no limit to what they could lift.

I highly recommend some form of Micro Loading, be careful not to be too hasty, think long term, be patient. If you can gradually increase the weight in increments by ounces per day, and not 5 or 10 pounds. You will then see a steady increase in strength. Using large increases in weights you will see you make gains and then have disappointing set backs.

This can be a huge help in your pursuit of building strength and muscle, you will break through plateaus.

There is vintage style exercise equipment available today that honors this old time technique.

I believe anyone looking for strength, especially wrist and club swinging strength micro loading clubs are how to Gain Real Power.

It is great to add a few ounces each workout and you will notice that over the weeks you have increased by pounds! My levering has been my biggest improvement. I started out using my loadable leveraging hammers with a start weight of 9lbs.

9lbs felt so heavy on the end of the long 31″ hammer. I now do the arms in front lever then out at sides lever and finish with levering off the floor.

Over the course of a month and a half I am now using 14lbs with a very strong feeling of power in my wrists.

Micro Loading is a Old Time Secret for gaining power and strength!

Gerald Hall author of the best seller “Muscle Bio-Electrics” and “Naturally Boost Testosterone & Muscle Growth” - http://www.strongmensecrets.com/sevenways.htm

Gerald is a trainer and author dedicated to the research into strength and health. His intention is to reveal principals and strategies that will transform your body and mind. His focus is in investigating Classic Strongmen from real professional strongmen from the 1800’s.

Old Time Micro loading - http://www.indianclubtraining.com

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A common issue that many guys find themselves pondering over while trying to build muscle is whether or not occasional drinking can be a part of this equation.

So, what’s the answer to this? Can you really have the odd beer and still have no trouble gaining muscle mass or should you avoid alcohol altogether when on a strict weight training program?

Here are some things you should consider when evaluating this issue.

Alcohol and Protein Synthesis

One of the biggest problems that occur when you consume alcohol while trying to build muscle is the effect it has on protein synthesis. Since you must be able to optimally build muscle tissue through rebuilding the individual muscle tissues, anything that disrupts protein synthesis will be less than favorable.

Having more than a few drinks a day will decrease this process by 20% or more, so theoretically, you can expect your gains to slow by a corresponding 20% or more.

Alcohol and Your Hormones

There is no doubt that the hormones present in your body play a major role when it comes to how much muscle you are able to gain.

After drinking alcohol, not only will you see an increase in estrogen, which, for men is definitely not ideal, but it will also cause a decrease in free-flowing testosterone levels.

Since testosterone is the primary anabolic hormone in the body, when it is hindered, muscle gain is hindered as well.

Alcohol and Hydration

The third issue with alcohol consumption is the effects it has on your hydration status. Hydration can severely impact your ability to workout, as well as causing you to feel hungrier than you should be.

Because alcohol acts as a diuretic in the body, essential you are only speeding dehydration along.

This factor can be overcome if you are sure to increase your water into in a corresponding manner to how much alcohol you consume, but more than often this step is not taken.

Furthermore, the more water you have flowing throughout the body, the better the nutrients will get delivered to the repairing muscle tissues. Since alcohol decreases the total body water content, this means less opportunity for your muscles to get the building blocks they need.

Alcohol and Your Body Fat Levels

Finally, the last issue surrounding alcohol consumption and muscle building is its effects on your overall fat mass.

While you do need to consume more calories than you need in order to actively gain muscle tissue, too many calories and the fat mass will come piling on. Because alcohol does contain 7 calories per gram, it’s quite easy to overdo it in this department as start seeing the fat accumulate around your abdominal region.

So, next time you’re going out for a night where you plan to consume numerous alcoholic beverages, keep these factors in mind.

If you aren’t looking to compete in a professional body building competition or something, an occasional drink shouldn’t be too detrimental, but if you are looking to achieve maximum success from your workouts, it is best to avoid drinking as much as you can.

Here’s more information on what else you should be doing to successfully build more muscle.

Shannon Clark is a certified personal trainer, fitness writer, and co-author. She specializes in helping skinny guys build muscle and helping females get the lean, sexy body they crave. View more information here!

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You have probably screamed in one of your weaker moments, “I want to lose my belly Fat!” Or perhaps you have asked the question, “How do I get a flat stomach?” You are not alone we have all thought and said out loud the very same things. If you are like me you have tried this gimmick or that gimmick in order to find the magic cure to lose belly fat. Well let me cut right through all the crap.

Straight Honest Answers

Let me give you some straight honest answers about what is needed to not only get rid of your belly fat but to get a truly lean and healthy body and keep it for the rest of your life. Don’t forget, of course, you will also get those six pack abs that everybody wants! It really does not matter if you are young or old, male or female the suggestions that follow work for anyone and everyone if you put them into practice. I know you want to lose your belly fat or you would not be reading this article. I am here to tell you it is possible to get a rock solid stomach and those great looking six pack abs.

You simply need to adjust things

It is estimated that 70% of the U.S. population is overweight and out of shape. That would leave 30% in the normal or lean weight ranges and it has been estimated that only 2-3% of the entire population can actually show off some nice six pack abs. The good news is that you can be one of that 2-3% with an unusually flat stomach and no excessive belly fat. However you will need to put forth some effort. There is no such thing as a free ride to the all elusive six pack abs.

If you want to lose your belly fat you will have to pay close attention to what you put in your belly via your mouth. Nutrition is vitally important to your losing your belly fat. You can exercise like crazy but if you do not change your intake of foods in the right way the bell fat will cover up the muscles and a flat stomach becomes a pipe dream. Once I got my dietary regimen down pat the craving subsided for all the junk foods I had been eating left and right. I am no longer hungry all day long and I am not eating extra amounts when I sit down and the banqueting table. The right kind of food in moderation goes a long way in eliminating the belly fat.

Hand in hand with the proper food go the proper training strategies. They actually fit together like peaches and cream or peanut butter and jelly. No kidding once you get this down pat it is really quite easy to get rid of that unwanted belly fat and fit and trim. You will not be afraid to show off that beautiful body. And talk about confidence it will be boosted.

Six Pack Abs Overnight

The truth of the matter is that most people are looking for that quick fix. As long as they do not have to change anything in their lives they are all for a fit and trim body. They are expecting to get six pack abs overnight. Well, the bad news is it “ain’t gonna” happen! No such animal exists on the market today. The good news is that a tight lean set of abs is definitely attainable to most people (regardless of genetics) if you get in the right mindset, follow some sound training advice and follow a healthy diet that promotes body fat loss. Some folks have been able to turn some pretty large beer guts into six packs with some hard work and discipline. It just takes a little time and patience. So remember when you think to yourself, I want to lose my belly fat, you too can do it!

Dennis Snyder writes on many subjects including health, fitness and finances. You can find out more at his blog at http://www.financiallyfree-den.blogspot.com or at the website http://www.bondagebreaker.info Dennis also has articles at http://www.squidoo.com/bellyflab

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If you are looking for a good bodybuilding routine for building mass, then I have a good one for you. There are so many routines out there, especially with the internet, that it is very easy to get confused about what works, who to listen to, how many sets, how many reps, how to long to rest, list goes on and on. However, notice the title of this article is a simple bodybuilding routine for building mass. That is because if you have read any of my articles before, then you know how much I like to simplify things.

With that said, I have presented here a time-tested and time-honored bodybuilding routine for building mass that will guarantee results for anybody with the guts to work hard enough at it and finish it. It follows the old fashioned 5×5 system. If you have heard of it before but have never tried it, then now is the time.

This system has worked wonders for hundreds and probably thousands of weight trainers and bodybuilders alike in both building muscle and gaining strength. No matter how long and how fast bodybuilding will evolve, the 5×5 system will ALWAYS be a proven way to stack on gains like nothing else.

Here’s how it works: pick an exercise, and because compound exercises work the best, we will pick squats. Start off by doing 5 reps with relatively light weight to warm up. Next, add some more weight, and do another 5 reps. Now that you are warmed up, jump to your working weight that you can do for 5 reps and do 3 sets with this weight. Since you are looking to gain more mass, then keep your rest periods between 1 and 2 minutes; if you were looking to build more strength, then 3 minute rests would be more fitting.

Now, next time you do squats, add 5 more pounds to both your warm-up sets and your 3 working sets and do it again. The key is to keep adding five pounds each workout until you can’t complete 5 reps for one of your sets. What you would do is stay at that same weight until you can complete the 3 sets of 5 reps in good, clean form.

Remember to always keep your reps no higher then 5, even if you can do more. Staying with the 5×5 system is one of the best proven methods for building size and strength as fast as possible.

Now that you know how to perform the exercise in the 5×5 system, here is the whole bodybuilding routine for building mass that you can follow:

Monday/Wednesday/Friday

1) Barbell Squats
2) Bench Press
3) Barbell Rows or T-Bar Rows
4) Overhead Barbell Shoulder Press
5) Stiff-legged deadlifts
6) Barbell Curls

Start off doing all of the following exercises three days a week, and as soon as you feel the weight getting heavier and harder to manage, you can switch to two days a week with two to three days in-between workouts for more recovery time. These are the granddaddy of muscle mass building exercises, and just because the routine looks simple doesn’t mean it will be easy, but most importantly, it will produce RESULTS.

Stay on this program for 2 to 3 months and as long as you are continuously adding weight and getting progressively stronger, your muscle mass will follow. Arthur Jones once stated long ago, “When you can curl 200 pounds for ten reps in perfect form, your upper arms will be as large as they need to be for any purpose associated with any sport just short of wrestling bears.”

Keep this concept in mind when you are on your journey to building muscle mass, for the stronger you are, the more potential you have for building muscle mass, and the 5×5 system is one of the best of its kind for building size and strength.

Derek Manuel is the author of the best-selling How to Gain Weight and Build Muscle for Hardgainers. If you want to learn how you too can gain 20 to 30 pounds of solid muscle in as short as 8 weeks, or if you just want more quality information on how to gain weight and build muscle, please visit http://www.hardgainers-weight-tips.com

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

It seems like today everybody wants to lose weight. True, our country is having a major problem with obesity, but there are still those of us who would do just about anything to gain weight. If you’re anything like I was, you could just about eat a grocery store out of business and not gain an ounce of weight. So if you have tried anything and everything to gain weight to no avail, then keep reading my friend.

There is such a barrage of misleading information out there today that it’s no longer a question of getting information, but instead discerning the right information. So let’s go over some of the key aspects you must follow on how to gain weight when you have a fast metabolism.

The first key is weight training, and before I go any further I want you to forget everything you have ever read on the subject of weight training, bodybuilding, and anything else of the sort. Chances are you have been fed more misleading information then anything good, and since it isn’t really that complex, let’s start from scratch.

OK, there are only a few key exercises that you need to do, no more then two to three days a week. More is better in a lot of things in life, but not in weight training to gain weight, it’s quite the opposite. If you spend too much time in the gym on too many exercises all you are going to do is over-train and you may even lose weight, especially if you have a fast metabolism.

The key is to really train HARD on just a few major exercises, and to really concentrate on getting stronger each and every week, even if it’s only by a couple of pounds. Here is an example of a few exercises you should do two or three days a week.

1) Squats: 2 x 15
2) Bench Press: 3 x 12
3) Bent-Over Barbell Rows: 3 x 15
4) Overhead or Military Press: 2 x 12
5) Romanian Deadlifts: 1 x 15

These are the mother of all weight gaining exercises, and squats are the granddaddy of them all. Don’t think that squats and Romanian deadlifts will only make your legs big. In fact, if you do them in the way I’m about to reveal to you, they will be responsible for 80% of the weight you will gain on your WHOLE body. Now, here is one key point you can’t forget: don’t make the mistake of believing that because the reps are relatively high, means you are only going to be using light weights. Think just the opposite, you are going to be training with HEAVY weights (relative to your strengths or course) for HIGH reps. Sounds like a paradox I know, but heavy weight for high reps will work for these exercises, and more importantly, they will work wonders for your weight gains.

The second aspect is your diet. The number one rule to gaining weight is this: you will only gain weight when you have consumed more calories then you have burned. So here’s what you should do next: starting tomorrow, eat what you normally eat everyday, but count how many calories you are eating. Whatever your number is, your goal is to eat around 500 to 1,000 more calories then that each day. Here is a little trick to help you do that: every morning make yourself a huge protein shake, enough to fit in a gallon container, and consume it evenly throughout the day, both with and without your meals. Throw in a bunch of healthy, calorie and protein packed foods until altogether until it equals the 500 to 1,000 extra calories you need. Examples of what you can add are milk, a banana, peanut butter, molasses, powdered milk, and ice cream.

The last aspect you can’t forget is to limit your other activities and rest as much as possible. Any time you’re moving you’re burning extra calories, and you’ll want to burn as little as possible outside of your weight training. That means no cardiovascular exercises or any sports for that matter. Remember, you are trying to learn how to gain weight when you have a fast metabolism and any activity outside your weight training is counter-productive.

Derek Manuel is the author of the best-selling How to Gain Weight and Build Muscle for Hardgainers. If you want to learn how you too can gain 20 to 30 pounds of solid muscle in as short as 8 weeks, or if you just want more quality information on how to gain weight and build muscle, please visit http://www.hardgainers-weight-tips.com

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

Gaining muscle and building a fit body doesn’t have to cost a fortune. In fact, it’s very easy to learn how to gain muscle on a budget. One of the things I love most about weight training and bodybuilding is that no matter how many different “revolutionary supplements” that come out or what celebrity endorses the newest fancy workout equipment, building muscle will always work best when you keep it simple, stick with the basics and use good old fashioned timeless equipment like barbells and dumbbells.

So if you are worried that it will cost you a lot of money to gain muscle then go ahead and throw that notion right out the window. Here is all you need to build quality muscle just like anybody else: a gym membership, some protein powder, a multi-vitamin, a pad of paper and pencil, athletic clothing, groceries that fit the specific intent of gaining muscle, and a good solid workout program. Now, let’s break down each item in the list and see how we can make it as affordable as possible:

Gym Membership: This will probably be your most costly investment. However, do some research in your area and chances are you will find a pretty good deal. Usually there are gyms in most areas where you can get a membership under forty dollars a month and some of them much cheaper. A quick side note is although this may be costly for some, it is well worth having a solid gym that has everything you need to workout. Remember that you are trying to gain muscle and trying to shortcut by not having all the weights, benches, and equipment you need will never prove worth it in the long run.

Protein Powder: The first place I would recommend is getting a big tub of protein at Costco if you have a card. For around twenty bucks you can get enough to last you all month and perhaps longer. However, never forget that protein powder is a supplement, and is meant to supplement your regular protein intake. Therefore, if you really want to save money then you can even count the amount of grams of protein in your food on a daily basis and skip the protein powder altogether. Try to eat at least 1 gram of protein per pound of bodyweight, and make the majority of your protein from meat and dairy foods.

Multi-Vitamin: Whether you are trying to gain muscle or not, a good multi-vitamin is essential for maintaining good health. Any major name brand multi-vitamin under will do for muscle building purposes.

A Pad of Pencil and Paper: You will be using this to record your workouts. Since you are trying to build muscle it is important that you keep a written record of everything you do: exercises, weight, reps, and sets.

Athletic Clothing: Most people have this requirement already; just make sure you have good shoes that aren’t flat footed, running or tennis shoes will be fine.

Groceries: Since you are trying to build muscle, it should be obvious to make your grocery shopping specific for this. Basic, cheap foods you can get that are good for building muscle are steaks, chicken breasts, frozen vegetables, fruits, milk, peanut butter, ground turkey, eggs, rice, pastas, potatoes, spinach, oatmeal, and tuna. These and a few others are the cheapest groceries that most people consume anyway, but your goal is to focus most of your food consumption on these and to get enough protein and calories.

Workout Program: This will cost you nothing but the right information and hard, consistent work. Learning how to gain muscle on a budget is simple, and so should be your workout program. Focus on compound exercises such as squats, bench presses, overhead presses, barbell rows, pull-ups, weighted dips, and deadlifts both regular and stiff-legged. You can do a few isolation exercises such as curls and tricep-extentions, but don’t get too carried away. You can either do a full body workout 2 or 3 days a week or you can do a split routine. Work hard, stay consistent, and focus on adding weight every week and you should be building some quality muscle within the first couple of weeks.

If you look at everything listed above, you will see that it is a very low monthly cost altogether. Most people have most of the necessary requirements already, so many of these things won’t even be an additional investment. Never forget that building muscle doesn’t have to be complicated, and should never be too costly, it just takes hard work and consistent effort coupled with the right diet and workout program.

Derek Manuel is the author of the best-selling How to Gain Weight and Build Muscle for Hardgainers. If you want to learn how you too can gain 20 to 30 pounds of solid muscle in as short as 8 weeks, or if you just want more quality information on how to gain weight and build muscle, please visit http://www.hardgainers-weight-tips.com

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

If you want to learn how to build up muscle strength, then look no further. My goal is to put together for you the simplest, purest, and most learn-able form on how to build up muscle strength to whatever you want it to be. Whether you want to compete in weight lifting championships, or you just have some personal weight lifting goals that you always wanted reach, then read on my friend.

Gaining strength, or poundage progression, is a very simple concept. Before you do anything else, I want you to take out a pen or pencil and a pad of paper. Now I want you to write out long term goals for however many lifts you want. For instance, one of my long term goals for a long time as a kid was to squat 405 pounds. At the time I set that goal I could barely squat 135 pounds for 10 reps. What I did next was set a goal for 185 pounds for 10 reps. This was my immediate short term goal.

Then all I did for the next few weeks was concentrated on adding weight a little at a time each week until I could squat 145 pounds for ten reps, then 155 pounds, then 165 pounds, etc, until I could eventually squat for 185 for ten reps. Then I would set a new short term goal, 225 pounds for ten reps, and go at it again. Now, it sounds simple, and it is, but the secret is in the HARD WORK you put in each workout to pass your last workout, and having the tenacity to keep going and NOT QUIT!

Each workout you are getting an inch closer to your long term goal by attacking the heck out of your short term goal. They say the only way to eat an elephant is one bite at a time. This is how great success works in anything, and it is more measurable in weight training then anything else.

There are a couple different ways in which you can progressively go up in weight. One way, following the example of my squats, is to add one or two pounds each workout and do ten reps with it. This approach you are more likely to reach the ten reps almost every time.

Another way you can do it is to add five or even ten pounds each workout until you can’t complete the ten reps, then stay at that weight until you complete the ten reps in good form, and when you do, add another five or ten reps and do it again. Neither of these approaches is better then the other, it is just up to your preference.

It is important to point out some psychological aspects that I am describing that will help you in subtle ways on how to build up muscle strength steadily and stay the course. The first is the fact that you write everything down, your long term goals, short term, and each and every workout. This way, when you approach each individual workout, you know exactly what you need to accomplish that day down to the last rep.

Another aspect is that by making short term goals, you are making it easier to reach your long term goals because you may not really believe you can reach your long term goals in the beginning, but you believe you can reach your short term goals. And as David Schwartz says in The Magic of Thinking Big, “belief is the thermostat which regulates what we accomplish in life.”

Here is perhaps the most important point: once you make your long term goal, write it down and then forget about it. Concentrate all of your energy on your short term goal and nothing else! Don’t even think about what your next short term goal will be, just go to each workout and focus 100% on completing your goal for that day.

This is how to build up muscle strength to astronomical levels. Most people at the thought of a long term goal will cower from it and never even begin, but not you. You now understand the process, however long it may be. I will end with a quote I stated earlier in this article that I hope you really take into consideration, “It sounds simple, and it is, but the secret is in the HARD WORK you put in each workout to pass your last workout, and having the tenacity to keep going and NOT QUIT!”

Derek Manuel is the author of the best-selling How to Gain Weight and Build Muscle for Hardgainers. If you want to learn how you too can gain 20 to 30 pounds of solid muscle in as short as 8 weeks, or if you just want more quality information on how to gain weight and build muscle, please visit http://www.hardgainers-weight-tips.com

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