RECEVEZ GRATUITEMENT LES FAMEUSES VIDÉOS PAR EMAIL
L'article ci-dessous est en anglais.
Si vous n'ĂȘtes pas Ă  l'aise avec l'anglais, utilisez ceci :
Cet outil vous fournit une traduction automatisée en français.

How To Use Protein To Build Muscle

Retour Au Sommaire
lamusculation
Title:
How To Use Protein To Build Muscle

Word Count:
417

Summary:
The body requires protein to build muscle mass. This is the absolute basics of bodybuilding. The muscles need protein to grow and repair themselves after each training session. Here in this article we show you how to use protein to build muscle mass.


Keywords:
build muscle, big arm muscles, how to build muscle fast


Article Body:
The body requires protein to build muscle mass. This is the absolute basic s of bodybuilding. The muscles need protein to grow and repair themselves after each training session. Here in this article we show you how to use protein to build muscle mass.

Step 1
There is no substitute for understanding, so take the time to learn why it has to be protein you use to repair muscles. Protein is absolutely necessary to build muscle mass, as there is no other nutrient anywhere which can rebuild muscle fiber. As you continue your workouts, you reach a situation where your muscles are torn and broken as a result. Only protein can repair this damage and allow the muscles to benefit from your exertions. Inadequate protein is a major stifler of progress and development, so make sure that you are taking in enough for your needs.

Step-2
Try using whey protein. Most bodybuilders find out very quickly, if they didn't know already, how important protein is, and they will eat high protein food such as tuna. That is a very effective way to get protein to build muscle mass. In today's hectic world, it is not always easy to get access to the food you need whenever you need it, so having a substitute available such as whey protein powder is a good idea. This powder can be added to milk shakes, and you have a near instant intake of protein.

Step-3
Take time to learn the pound rules. The rule of thumb which bodybuilders use is that for protein to build muscle mass, you should consume roughly a gram and a half of protein for every pound of your body weight, and do this every day. You may be wondering how you are going to consume that much protein. If you are, then don't forget the protein shakes.

Step-4
Think about trying casein protein as well. Cottage cheese is the primary source of this, and as a protein, it burns much slower than most. When you know you will not have access to food for a long time, you can try to eat some casein protein in advance. Even some experienced bodybuilders don't know how to use this protein to build muscle mass. Casein protein is also a perfect nutrient to take in at bedtime. The protein will release through the night, and prevent the body from feeding on its own muscles later.

This article has given you a basic insight into using protein to build muscle mass.


lamusculation
----
Retour Au Sommaire
BONUS : Title:
How To Weight Train For Maximum Muscle Gain

Word Count:
886

Summary:
Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of "free weights" like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight and bodyweight exercises like pull-ups or dips.

Free Weights vs. Machines vs. Bodyweight Exercises

For maximum muscle gain, the focus of your workouts should consist of free weight exercises. Not machines or bodyweight exercises. This is not to...


Keywords:
build muscle, gain weight, how to gain muscle, mass, weight gain program, workout routine


Article Body:
Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of "free weights" like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight and bodyweight exercises like pull-ups or dips.

Free Weights vs. Machines vs. Bodyweight Exercises

For maximum muscle gain, the focus of your workouts should consist of free weight exercises. Not machines or bodyweight exercises. This is not to say that you should not use machines or bodyweight exercises, but they should not be the focus of your training. To get an effective, muscle blasting workout, you must stimulate the most muscle fibers as possible, and machines do not do this.

The main reason for this is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist the main muscle in performing a complex lift. The more stabilizers and synergists worked, the more muscle fibers stimulated. Multi-jointed free weight exercises like the bench press, require many stabilizer and synergistic muscle assistance to complete the lift. On the other hand doing a bench press using a machine will need almost no stabilizer assistance.

Since machines are locked into a specific range of motion and help to support the weight along that path, they fail to stimulate the muscles that surround the area you are working (stabilizers). This is a mistake. If your stabilizer muscles are weak, then the major muscle group will never grow!

Free weight exercises like the dumbbell press or squat, for example, put a very large amount of stress on supporting muscle groups. That's why you will get fatigued faster and not be able to lift as much weight as you did on the machine. But you will gain more muscle, become stronger very quickly and have a true gauge of your strength.

If you use machines in your program, they should be used to work isolated areas and only after all multi-jointed exercises have been completed.

Beginners should begin with a limited combination of machine exercises, bodyweight exercises and mult-jointed free weight exercises. Before increasing the weight levels, they should work on becoming familiar with the proper form and execution of each. Soon, bodyweight exercises will become insufficient to stimulate growth and they will need to focus on more free weight exercises.

Multi-Jointed Exercises

The exercises that work the large muscle groups are called compound (or multi-joint) movements that involve the simultaneous stimuation of many muscle groups. These compound exercises should be the foundation of any weight training program because they stimulate the most amount of muscle in the least amount of time.

Here are the basic movements:

* Bench Presses (works the chest, shoulders, tricep)
* Overhead Presses (shoulders, tricep)
* Pull-ups/Barbell Rows (back, bicep)
* Squats (legs, lower back)
* Deadlifts (legs, back, shoulders)
* Bar Dips (shoulders, chest, arms)

I cannot overemphasize the importance of these exercises. Do not start an advanced weight training program without them!

They will overload your entire skeletal and muscular system like no machine could ever do, giving you and effective workout in a very short period of time. If you can only do a few exercises, then do these. They have been proven (and not just by me) to encourage muscle and strength gain unlike any other exercises.

Lift Heavy Weight

To build mass, you must weight train with heavy weights. By heavy, I mean a weight that is challenging for you -- not me, or anyone else. To consider a weight heavy, you should only be able to do a maximum of 8-12 reps before your muscles temporarily fail. A weight is considered "light" if you can do more than 15 reps before muscle fatigue sets in.

Heavy weights stimulate more muscle fibers than lighter weights. It's that simple. More muscle stimulation means more muscle growth.

Don't Overtrain

Heavy weight training puts a huge strain on your body, so adequate rest and recuperation after your workouts is essential. If you are prone to train too often, several things happen:

You don't give your muscles enough time to recuperate between workouts. If your muscles have not repaired themselves, you will not be at maximum strength for your next workout. Rest is essential. Other than eating, this should be your main focus.

You are setting yourself up for burnout or an injury. I know you are motivated and excited about working out, but don't be careless. You must pace yourself, you want to be able to keep this up for a long time, not burnout before you reach your goals. I only weight train 3 times per week, that's all. Anymore than that and I would not give my body enough time to repair and build new muscle.

Contrary to popular belief, you do not grow while working out, you only grow when you are resting.

Below is an example mass workout. I did 4 heavy sets for 4-8 reps each.

Wednesday (legs, abs)

* Heavy Squats, leg extension superset
* Seated Calve Raises, 4 strips sets
* Crunches (4 sets of 20)

-------

Friday (chest, shoulder, triceps, abs)

* Flat bench press, incline dumbbell flyes superset
* Shoulder press, side raises superset
* Tricep pushdowns
* Reverse incline leg raises (3 sets of 20)

------

Sunday (back, biceps, abs)

* Wide grip pull-ups, latbar pulldown superset
* EZ bar bicep curl, incline dumbbell curls superset
* Crunches (4 sets of 20)

Nothing fancy, but effective.


lamusculation
----

"Super Musculation"
de Pierre AMARAL

"Comment Perdre 3 Ă  5 Kg par Semaine Naturellement"
de Christine MOREL

"Tout sur les Abdominaux"
de Mike GEARY

"Le Guide Complet Du Régime Végétarien"
de Jérémy WISNIEWSKI

Si vous aimez Les Fameuses Vidéos, partagez LesFameusesVideos.com avec vos amis :

Je veux :

INITIATION A LA COMMUNICATION ANIMALE
APPRENEZ LA MANIPULATION MENTALE
FIER DE MON VENTRE
JE NE VEUX PLUS ETRE GROS !
LES FAMEUSES VIDEOS EN MARS 2024
Logo 1TPE MARS 2024
Logo Clickbank MARS 2024
Logo Aweber MARS 2024
Logo SystemeIO MARS 2024

( AffiliĂ© : mareflo.mareflo ) Les Fameuses VidĂ©os de James Colin © Mars 2024 - Faire un lien
LOGO OFFICIEL FLUX RSS

CLUB AFFILIATION FACILE