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Super Muscle Growth Without The Pills

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lamusculation
Title:
Super Muscle Growth Without The Pills

Word Count:
553

Summary:
Gain muscle and don't lose a penny on overly priced supplements.


Keywords:
muscle fitness, big muscle, how to get big muscle fast, muscle building, leg muscle, build muscle, build muscle fast, build muscle mass, muscle body building, gain muscle, gain muscle mass, gain muscle fast, lose weight gain muscle, how to gain weigh


Article Body:
Copyright 2006 Keeper Skool

Let me tell you a little scientific secret. You can gain muscle without popping the latest fad supplements. Don't be shocked...let me give you a scenario. You are looking at increasing muscle mass and strength, so you sign up for a $100 per month gym membership. You then feel that you can't get fit without a little push, so you hire a personal trainer who locks you into a 12 week agreement at an upfront cost of say $600 dollars. After a few weeks, you feel that the trainer was unreliable, because instead of helping you squat a 1000-pound bench press, which almost cost your life, he was busy talking to a cute girl on the treadmill. Now here is the tricky bit. Because you signed up with the personal trainer, the gym he works for has included a little bonus if he can up sell you the latest, cutting edge supplements.

See where this is going. It's a vicious cycle that all too often leads people who are searching for better health unmotivated, quick to give up and with empty pockets, because some gyms and personal trainers want to gain a quick payday. I've worked in health clubs in London where unscrupulous gym managers told us to up sell the latest supplements to unsuspecting first timers just so they can increase revenue. You don't have to be a victim. What one has to understand is that supplements are not the be all and end all of your training regime. Your body must be in peak physical condition for supplements to be of any value. Supplements can only help when you are training regularly and intensely along with a good wholesome diet.

On the flipside, supplements can also be quite beneficial if your dietary intakes of certain nutrients are inadequate or if you are training intensely. Intense exercise means that if you are looking for muscular growth, make your weight training workout short (at least 30 minutes), intense (at around 80-90% of your maximum) and you'll get sweet rewards. Remember to drink fluids regularly, and rest and recover for at least 4-5 days after an intense session.

When it comes to training for muscle growth, the following exercises are the big guns, for big muscle gains:

- Dead Lifts - Squat - Bench Press - Military Press - Bent Over Barbell Row

There are whole universes of exercises you can utilise but the above exercises are considered the grand daddy of all muscle growth-training regimes. Exercises that increase muscle mass such as those listed above, are considered “compound” movements. This means that you are using multi joint movements that target a wide range of muscle groups for maximum muscle growth.

With compound exercise regimes you facilitate a natural anabolic state. This means that taxing the muscles, increases your ability to grow muscle, as natural growth hormones are released to help repair damaged muscle tissue from intense activity. Good nutrition will help replenish depleted muscle glycogen stores and help you maximise your muscle growth.

To maximise your muscle growth after building a solid base, try the compound exercises stated above. Remember to rest, drink plenty of fluids and maintain a wholesome diet full of variety and natural foods. Supplements are not the be all and end all of a training regime, but can help incrementally as you reach peak physical condition.


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BONUS : Surprising Tips, Tricks, And Techniques To Build Muscle Fast

How could I build muscle fast? What options are out there that work the best? These are questions asked daily around the world, but the answers are often hard to find. Read the following tips to see what the experts have to say about increasing muscle mass in the fastest way possible with the least risk of injury.

You must restrict weekly workouts to no more than four. By doing this, you are providing your body with time to rest and repair itself. If you overwork your body you have a greater chance of getting an injury and then needing to take time off to let it heal.

Focus on the "big three" exercises of squats, bench presses and dead lifts to build muscle quickly. These exercises will whip you into shape quickly. These three are the primary focuses, but there can also be other exercises.

If you want to increase your muscle mass, you will need to begin eating more of almost everything. Ideally, you should build a pound of muscle per week. Consider the ways you might increase your calories and protein intake, then reconsider your approach if you don't put on any weight in 14 days.

When you encounter pain during a workout, stop! Your muscles and tendons are extremely fragile, and you do not want to push them just to bulk up. When you feel sore, take a day off to rest your body so that you can get back to full strength.

Try consuming a lot of protein before and after exercising in order to increase muscle mass. An ideal amount of protein is 15 grams 30 minutes before your workout, then the same amount after your workout. This is about the same as one or two cups of milk.

Make sure that your diet is nutritionally sound on days that you are going to lift. Fuel up for your exercise session by taking in some calories an hour before heading to the gym. This does not mean that you should eat too much, but eat more than you would on a day that you would not work out.

Protein is a key component of muscle tissue, so increase your intake to help your muscles regrow. Protein synthesis is the method used by your body to store protein. This is what makes muscles grow larger. Many types of food are rich in protein, including chicken, fish, pork and beef.

It is vital to warm up before you start your muscle building routine. As muscles grow stronger, they are more stressed and prone to injury. If you take the time to warm up first, you can do your best to prevent any type of injury from happening. Exercise lightly for about 5 to 10 minutes and do about 3 or 4 warm-up sets of light to intermediate intensity before starting serious lifting.

Use several reps and sets in each of your sessions. You should include a minimum of 15 lifts with breaks that are no longer than one minute. This can stimulate your lactic acids, which can help you build muscle. When you constantly do this as you workout you help maximize the amount of muscles you build.

If you're new to weight training, try to join a gym. Not only does a gym have a variety of equipment that will help you get the most out of each workout session, a gym also has professionals that know about body building. You will have the ability to seek assistance whenever necessary.

One way to work around muscle groups that are holding you back is "pre-exhausting." An example is perhaps, biceps that fatigue well before your lats during rowing. This can be remedied by doing an isolation exercise, such as pull-downs, that work your lats without emphasizing your biceps. Your lats will already be exhausted, which means that when you perform the rowing exercise, your biceps will no longer be the limiting factor.

Be realistic in your muscle building goals. It takes time to achieve the muscle growth you want. You may have to work out for months or years to achieve your goals. If you are seeking to build muscle fast by using steroids, stimulants or any other harmful substance, you run the risk of permanently harming your body, which can lead to disastrous health problems.

Carefully choose the exercises that you include in your routine; certain ones may actually make it more difficult to build muscle. When done incorrectly, many moves such as split squats can cause injury to muscles and joints if you are carrying too high a weight. Keep heavier loads for bigger exercises like rows, presses, squats and deadlifts.

Did you find some of the answers that you were seeking in this article? If needed, additional information can be sought online. New techniques and enhanced methods are discovered every day, so don't be shy about continuing to search, so that you can find what you need to achieve the body that you are looking for!
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