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What is the best number of reps to build muscle mass? This is a question that the so-called experts can't come to an agreement on. Some say 5, some say 15. I have even heard some people saying push 2-3 with CRAZY weights, and a few who say try reaching 50. With so many answers out there how on Earth do you find the right one? Well, what I'm about to tell you comes from years of weight training experience, seeing the results others have achieved with various routines, and from the science of muscles itself. I was a skinny guy too. It wasn't too long ago, and I just hated being the smallest guy in the photos. Smaller than my friends, my cousins, and I wished I had a bigger body. People say you're beautiful just the way you are, but those people don't know what it is like being in our shoes. So I'm going to tell you something that helped me waste a lot less time in the gym. I'm going to tell you what the best number of reps to build muscle is. Let me start by...

Working out can be extremely rewarding for our health, but, what about getting really impressive results from our workouts? We want to use our time wisely, yet still look amazing! Here are a couple of simple tips to get the most from your workout routines. 1. The first tip is to make sure our nutrition is keyed in. If we are working out like crazy, but, not eating like an athlete, we are actually damaging our metabolism. We want to eat properly, with highly nutrient dense foods. We call these foods nutrient rich, because they have lot's of great vitamins without all the calories. Hamburgers and hotdogs aren't going to cut the mustard at all. Many people think eating less is the key. That's not it. We need to eat! People also think that they need to sacrifice flavor. This is simply not true! There are lot's of nutrient dense foods that are delicious, and low in calories. We need to eat the right foods at the right time of day. If you are not sure how to do this, get yo...

Oh the "traps" or Trapezius muscles and their many exercises. I was in the gym a few days ago and saw a guy pounding away on the shrugs. He was doing shrugs with a 110lb dumbbell in each hand. He was lifting the weight a total of 1 inch on each rep. The weight was so heavy; he couldn't do the movement properly. Not only that, but he was trying to heave so much weight, he was exhausted after only four unsuccessful reps. So I asked him why he was doing what he was doing. He said, "Traps are where it's at!" I tend to agree with him. The "traps" or Trapezius muscles are above your collar bone on top of your shoulders and extend from your neck to the tip of your shoulders. If your traps aren't developed just be glad they they can be the biggest improvement in your overall look, and grow really quickly. With well developed traps, you will raise the bar from looking like a regular Joe to looking like a body builder. Exercises for your Traps I know y...

Do you struggle to gain weight and build muscle mass no matter how much you eat? Do you find that although you still have a "skinny" frame, you've got a bit of a pot belly and love handles? If you answered yes, then you're probably suffering from what is known as the "skinny fat guy syndrome" (err, that's not a medical term by the way ;) ). The solution to this problem requires small lifestyle and nutrition changes while performing a skinny fat guy workout. Below I'll show you the best exercises to include in your skinny fat guy workout to help you to gain muscle mass, lose that belly and get rock hard abs. But first, a small note on nutrition and diet. Most skinny fat guys' problems stem from poor nutrition as much as lack of correct exercise. Junk food, alcohol, irregular meal times, as well as a poor sleeping pattern, can cause your body to store unwanted fat deposits, despite your naturally high metabolic rate. To gain muscle mass you need...

Workout routines for muscle building are popular because a lot of people desire large muscles and a chiseled physique. Anyone can build the muscles of their dreams but you have to make sure your workout routine contains certain elements. Weight Lifting:  Your workout should definitely include weight lifting. Weight lifting is important because it will help you to build up all your large muscle groups. Increase To Grow:  In order to keep growing the weights you lift should increase over time. Your muscles will not grow if you don't continue to increase your weights on the exercise you perform. This type of training is often referred to as progressive overload. Compound Exercises:  A crucial part of workout routines for muscle building is compound exercises. Compound exercises are exercises that allow rotary motion around more than one joint and it will induce the release of growth hormone in your body. Two of the best compound exercises include dead lifts and squats. Tra...

A lot of individuals desire to bulk up. And for this, they make an effort to find out how to body build. However, it is important to understand the fact that bodybuilding is a process. It takes some time and a lot of energy to be successful in building the figure that you desire. It does not take magic to get into shape. You need to be fully committed to your routine in order to become successful. If you think your desire to become healthy and absolutely look your best, you have to be willing to exert a lot of effort to meet these objectives. Here is a guide on how to workout, something that you can use right now to start getting the results that you want. Start slowly. You should not force yourself to commit to impossible exercises immediately. It is important that you begin slowly. The last thing you want is to over stress because you are rushing the process when you are learning how to body build. It is advised that you use your body weight. Such exercises can be easy to learn...

For most guys who are of below average muscle tone, finding a skinny guy workout routine that works is a pursuit that is often "unfruitful". Most routines are aimed at people who have already broken their bodies to the strain that exercise can cause. Some people often opt to go the easy way and attempt to beef up using steroids. While this may often succeed, the risks are ENORMOUS and there have been alt of complications and deaths documented as a result of steroid use. On the other hand, hard earned physique from exercise will leave you with more self-confidence and healthier in both body and mind. Before you can even begin thinking about the right workout routine for you, a good diet is VITAL since you need the energy to keep you going and to heal the "trauma" that you subject your body to during exercise. Before you even lift a weight there are guidelines you must observe for a successful workout. They include: 4 Important Skinny Guy Workout Routine Guidelines ...

Chest workout routine: The exercises that work A chest workout program includes both exercises that can be performed independent of equipment and those that make use of weights and other fitness equipment. Different exercises work to strengthen different portions of the chest. The standard pushups and its variations have no equipment requirement and tone the chest muscle with the help of your body weight. The various bench press exercises (Flat bench press and incline bench press) will work on the chest muscles from different angles. The flat bench press trains the triceps and shoulders in addition to the pectoral muscles. The Dumbbell presses and Dumbbell flyers are also regarded are effective chest exercises. They stabilize and strengthen muscles. Dips also find their place among the exercises that work to firm the chest. They mainly train the lower portion of the chest in addition to the triceps and shoulders. 5 Pointers for an Ideal Chest Workout routine • Those training the ches...

If you're a "skinny guy" looking to add a lot of muscle, you've probably read hundreds of magazine articles to learn which exercises will help you achieve your goal to build muscle bulk.  Of course if you try to put too much information from any of the article together, you get lost in the whirlwind of "do what when and how' statements from the confusion of it all.  Plus, you'll find that the only muscle that's getting any decent work is your brain just from trying to figure it all out.  Because in those articles a multitude of options were given that probably caused even more confusion and frustration for you than when you first started.  This holds true especially if you didn't get any results.  Well to clear things up for you, a list of the 7 best exercises to build muscle bulk is provided. The 7 best exercises to build muscle bulk are: squats bench press dead lift pull ups dips bent over row clean and press Now, upon reading this you may be ...

It is a fact that most people who exercise for muscle mass concentrate on certain groups of muscles. Almost everyone at the gym pay the greatest amount of importance to developing their chests, shoulders, abs, and the upper part of their arms - biceps and triceps. Most people will also exercise their backs, mainly their upper backs. Most women, and those of the men who are more serious and more dedicated to muscle building workout, will work out their legs and behind as well. With all this going on, it seems that one of the most important, most visible parts of the human body is often forgotten, neglected, or exercised too little - The forearms. This is strange, when you think about it. It doesn't make sense. A strong pair of muscular forearms is one of the most impressive things to see in a well-toned human body. So why is forearm exercising overlooked by so many? There are two main reasons for that, in my view. One is people's perception of priority. Chest, shoulders, abs, ...

Ever wanted to get big muscular arms and were looking for a routine for bigger biceps and triceps but weren't sure how develop one? Well believe it or not it is not as difficult as you think. Although most people focus mostly on biceps when developing bigger arms, it is just as important to concentrate on triceps. In order to get better results it is best to set one day apart for working on arms. Ideally you want to start with pushing exercises, as they will require more energy than pulling exercises. The first thing you want to do in this case is begin with your triceps exercises first before moving on to a biceps exercise. Begin by performing three triceps exercises followed by three biceps exercises. The three triceps exercises you will perform are : Triceps pull downs : Triceps pull downs can be performed with either a rope attached to a cable pulley or you can use a straight bar attached to a cable. Keep your arms at your sides against your body and the elbows bent at a 90-d...

If you know anything about working out to gain muscle mass then you know that it is important to focus on compound exercises rather than isolation movements. This is particularly true when you are working out the muscles of your back. So today I am going to share with you three great mass building back exercises. each of which is a compound movement. Exercise #1) Reverse-Grip Lat Pull-Downs This is a great exercise to start back day off with because not only is it a great mass builder, but it is also excellent for stretching out your lats and getting them loosened up and ready for the rest of the heavy lifting that you are going to be doing. This exercise is preformed seated in front of a high cable pulley with a wide grip pull-down bar attached to it. You begin this movement seated with your knees below the knee-pads and your arms raised holding the pull-down bar. Your hands should be slightly more than shoulder width apart with your palms facing you. Your back should be arched slig...

If you're an ectomorph (naturally skinny) you have likely asked yourself once in your life: How to build muscle if your skinny? Why is it so hard for skinny guys to build muscle? This is because skinny guys or ectomorphs have very fast metabolisms and naturally thin muscles. However these genetics CAN be overcome. Just Google Frank Zane and you'll see how muscular an ectomorph can be. Building muscle for everyone revolves around a solid nutrition, workout, and rest plan of action. To go into all of these is beyond the scope of a short article but here I'll provide you VERY effective exercises for a naturally skinny guy to gain muscle quickly. Chest, Shoulders, Triceps: * Incline Bench Press and Dips * Dumbbell Shoulder Presses and Lateral Raises * Tricep Push downs and Skull Crushers Back, Biceps: * Deadlift, Lat Pulldowns, Barbell Row * Barbell Curls, Incline Dumbbell Curls Legs: * Barbell Squats, Lying Hamstring Curls, Leg Presses * Standing Calf Raises, Seated Calf Rais...

If you are up to gain muscle, then you should have the right program for you. You should know what type of program you will have no hard time following whether the program itself or to your workout schedule. Just make sure that when you follow a certain program, you should consult your doctor first to be sure you have the right condition to engage such workout. Here is your three day muscle building program that will surely show great results in no time. Monday Bench press 1x12, 10, 10 Incline press 1x12, 10, 10 Military press 1x12, 10, 10 Side-raise 3x12 Tricep ext 3x12 Kickback 3x12 Tuesday Squat 1x12, 10, 10 Lunges 3x12 Stiff-Legged Dead lift 3x12 Leg Curl 3x12 Calf-raise 5x12 Wednesday Rest your body. Get more sleep and eat plenty. Thursday Pull down 1x12, 10, 10 Seated Row 1x12, 10, 10 Bent-over-raise 1x12, 10, 10 Shrugs 3x12 Barbell Curl 3x12 DB Curl 3x12 Friday Rest day You don't have to workout every day especially if you are busy with your work or school. By following th...

"Got wheels? " The legs are the pride and joy of every bodybuilder. Having striated quadriceps, bulging hamstrings and wide calves is testament to a strict and maniacal work ethic. Who wouldn't like to be known for that? In this article we are going to look at some of the most effective leg exercises that will completely transform your lower body and have everyone gasping when you wear some shorts. Hamstrings. 1 - Stiff Legged Dead lifts: By far one of the most popular hamstring exercise is the stiff leg deadlift. It is an extremely effective hamstring workout that emphasises stretching the hamstring muscle in the movement and I can personally attest to the significant gains that I have obtained from using this exercise. It must be said that the rounded back form that one has to take during the movement is less than ideal so I would definitely recommend wearing a weightlifting belt to stabilise your back during the exercise. However it must be said that stiff legged dead...