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No doubt in the course of your exploration into bodybuilding you have encountered numerous pieces of advice or questions from fellow lifters wanting to advise on, or wanting advice on, repetition speed. To put those new to bodybuilding in the loop a little, a repetition is a single lift performed through a full range of motion, from beginning to full contraction, back to the beginning again. Different repetition methods give different results, and the tempo of a lift can have a very noticeable effect on the outcome - depending upon what your goals are. In bodybuilding, it's all about the muscle mass and not about how strong you are. It's perfectly possible to build a lot of muscle mass without becoming a great deal stronger, and it's also possible to get a lot stronger without building any more muscle mass. I'm assuming you want to increase muscle mass and strength increases are secondary, so I'll advise you about repetition speed based upon this assumption. Bodybu...

That depends on your body type-some will gain mass faster than others. But don't use genetics as an excuse. No matter what your genetic makeup, HOW you train-combined with the right diet-is BY FAR the most important factor in the results you get. So why do 95% fail to gain mass? Because they train the wrong way. Most people unknowingly take the path of MOST RESISTANCE-meaning they waste a lot of time on workouts that don't get them closer to their goal. When your goal is building muscle, you only want to focus on the activities that will get you there the fastest-anything more is counterproductive. In other words-DISCARD any and every exercise that will not help you gain muscle mass the fastest. The best way to do that is to ignore "conventional wisdom". Doing what everybody else does is a surefire way to get the results everybody else gets. And since 95% of gym-goers fail to gain mass, this isn't the smartest option. What's the SINGLE most important factor ...

This probably happens to you often: You just finished doing your work out and you're really feeling the tightness in your muscles. You pat yourself on the back due to how much effort you put in for the day, and then you imagine how much of a better body you'll have due to this. There's one thing you're not keeping in mind though, and it's important for an amazing workout: relaxed muscles! Not only do you have to keep your muscles stimulated in order for them to show growth, but you also need to give them plenty of rest and relaxation to repair themselves in order to become stronger! In this article are 12 ways to relax your muscles: 1. Breathing During the cool-down of your workout or before you head to sleep for the night, you should focus on your breathing. Take long deep breaths; 4 seconds to inhale and 4 seconds to exhale. As you're exhaling, try and imagine all of the tightness and negative energy in your body escaping. Imagine all the muscles in your bod...

Most of the time, strong muscles and high body energy are usually inherited and are resolute to a certain extent by your genes. But if you have an impetus and imperative idea on how to build your body muscles you can achieve that goal by putting in extra effort with great determination. You have to remember three most important resolutions for that before making an attempt. There are high quality protein, workouts and proper rest. Let us examine closely on how these three things can help with your muscle building faster. Daily exercise plays a crucial role in fast muscle formations. You should be spending long hours in the gym and working out with free weights-bearing exercises such as barbells and dumbbells. The process of lifting weights will place the stress on existing muscle tissues. As such, it will tell your body or give it a reason to form stronger and bigger muscle tissues. At the same time, your existing muscle cells will tend to grow bigger to put up with the transformatio...

There are many obstacles we face everyday that hinders us from going to the gym and working out. We have 2 jobs, need to do household chores, send kids to school, cook and thousands of excuses one can only imagine. Also, there's the dreaded winter and snow storm or typhoon that may serve as a "great" roadblock going to the gym. Good thing there are alternative home exercises you can do while at the comfort of your garage or patio. Remember, in the first place you go to the gym to exercise, it's only a place and not the sole reason why you workout. In other words, you don't need a fitness center to tell you to exercise. It's purely a matter of self motivation. 1. Walk Walking is a great exercise young and old can do. It could be at the park, around their house, their garden or their neighborhood. As long as there's a dry land you can walk, jog or even run. This is a great cardio workout that burns calories without doing the treadmill at the gym 2. Skippin...

Do you know what it really takes to build big muscles? Do you think it's as simple as buying a gym membership, training each body once per week, slamming back some protein shakes and trying to eat as much chicken and tuna possible? Viola, you are big enough to enter a bodybuilding contest. Can you imagine it was that easy to build big muscles? Unfortunately, your monthly gym membership, regular weight training workouts and casual eating habits, isn't going to cut it. Here are five simple steps to getting big muscles fast: Squat and Deadlift Squatting and Deadlifting are known as two of the Big Three exercises that are responsible for power and mass muscle building. Consider these two animal exercises the kings of the jungle! Without them, you do not have a chance of survival. These two exercises alone, work out about 75% of your entire musculature, including your traps, shoulders, arms, back. Gluts, hams, calves and core muscles. Not to mention the degree of intensity, squats...

The overtraining myth is something that almost everyone starting out in fitness hits at one point of their journey. It is only natural that when someone enters into a gym for the first time, or takes their first time admission in an aerobics class that he or she becomes enthusiastic about different kinds of training. In an eager effort he or she starts doing strenuous exercises or doing long sessions, 7 days a week right from the beginning and this is a perfect example of the overtraining myth. Resultantly, the body could not bear this sudden and extreme change and starts suffering in the form of muscular tension or sore muscles. In such a case the recovery can take more than usual time. Overtraining myth takes place when either the work load is too much or the rest time or recovery time is too low. Due to this reason the person starts deviating from the physical activity without realizing that no exercise or physical activity is to be blamed for all this, rather it is overtraining myt...

Lifting a heavy weight that you can only manage to lift a few times is considered high intensity training. Lifting lower weights, but at high repetitions is considered low or moderate intensity. High intensity training is usually only recommended for athletes and experienced weight lifters. It is a very effective method for obtaining strength and power gains. You are placing the muscle under maximum stress, and challenging it to its limit. This forces it to adapt much faster than using lower weights. Because you are under such strain, you will only be able to make a few reps, but this is sufficient to encourage the muscle to grow. Your strength and power will improve significantly, however your endurance will not improve as much, because the amount of time that you are stressing the muscle for is relatively short. You are building a body that is good at producing explosive short term power, but will tire out quickly. You are also at greater risk of injury following this method, due t...

Everybody involved with bodybuilding wants to know how they can build muscle mass. Some people turn to steroids, but if you have some discipline and dedication towards your training you will be fine. Here are 6 basic rules you need to know about building muscle mass workouts: 1. Compound Movements:  It is important for you to utilize compound movements, because these movements will increase the size of every muscle fiber in your body. Your goal is to achieve an increase in your total body mass and these specific movements will help you accomplish that. 2. Free Weights:  Use free weights like dumbbells because they will add real mass to your body. If you want even better results you should increase the range of motion because this will increase the number of muscles used in your training. 3. Improvements:  Take a good look at your physique and decide which muscle groups need to be worked on exclusively. The next time your training you should focus on working those muscles...

When it comes to building muscle there are many variables. When you first start out pretty much anything works, you build muscle relatively easy. Then after a few weeks your body catches on and you have to start thinking about how to train and eat to really pack on long term muscle mass. Everyone hits plateaus, it is how we overcome then that counts. Here are 5 reasons you could be struggling with adding more muscle. You are over-training Many beginners tend to start off over enthusiastic. They train every day for 2 hours at a time and then wonder why there gains have stopped. Your muscles grow out of the gym and not in the gym. Your workouts should be short and intense, just enough to stimulate muscle growth. Symptoms of over-training are things like not seeing an increase in muscle size or strength. Feel fatigued all the time, insomnia, lack of appetite, low energy levels and just sore muscles in general. Reduce the amount of training you are doing per week and increase the rest. Y...

There are so many theories about gaining muscles that it really bugs me. This is because some of these theories are so fake that they make many bodybuilder not to succeed in there bodybuilding career. If you are tired with the way you look in the mirror then you need to continue reading this article because you will discover how to increase your muscle mass. The reason why you are not achieving your muscle building progress could be because you are not maximizing fully the four essential steps for building body muscles. The only way you can be able to rectify your problem is to follow this four rules by the book. The four steps include; 1. You need to start lifting weights three to four times a week If you do not lift weights at least three to four times a week you will not be able to stress your muscles to the point where they start growing. You should however make sure that after stressing your muscles to there limit you give them enough time to rest and enough nutrition so that th...