Kichblog 1

How long does it take to build muscle? This is a question that every person trying to gain muscle wants to know. Unfortunately the answer is a big, "that depends". You see, building muscle and the speed at which it is accomplished is dependent on several issues such as body type, the level of muscle mass density, your age, and experience, etc. First, lets talk about what is required to build muscle. I am sure you have seen the before and after images of the skinny guys that turn into big hulks after some gain in muscle mass. This is often a fitness industry trick of the trade. The tend to use young men about 20 years old because when you are this age, you are completing juvenile growth. At this time the body naturally packs on lean muscle mass really fast. Muscle weight gain slows down as you age, so I am going to assume we are talking about the 25-45 year old range and limit the information to natural muscle growth. This is because steroid hormones add very different varia...

If you are a body builder then you should have heard enough about different protein types. In fact in the market there are a lot of protein types that appeal to everyone. Each of these types has its own benefits and is taken for a specific reason. In this article I will give you a view of the best four protein types that you cannot afford to miss if you want to build big muscles. First on our list comes whey protein. Whey protein is a milk protein. It is a by-product of cheese and is considered a good source of branched chain amino acids (BCAA) that are used as muscle fuel. Whey can be digested quickly in the blood stream thus supplying the muscles with immediate nutrition. For this reason it is considered by most body builders as post workout supplement. Casein protein is considered another milk protein which is separated from milk by ultra filtration. In contrast to whey protein, casein is known for its slow absorbing nature. This nutrient is absorbed slowly from the stomach and sm...

Every man who is conscious of his looks will work towards a lean muscle along with tough and pronounced abs. Abs are muscles that link the upper abdomen and the lower abdomen; this is also referred to as getting ripped. The aesthetic look that comes with the six pack abs is what every woman is looking for. The plumb fatty body with a pot belly is not what any youthful and sexy man should portray. Because of this reawakening to get ripped, there are many men who are looking for methods that would enable them to get ripped fast. The most sought after are supplements to get ripped. When shopping for supplements to get ripped, it is advisable that you seek the opinion of your physiotherapist or physician. It is not always obvious that the supplement used by a friend will give similar results on you. In addition, the supplements are taken in varying doses depending on the physiological conditions or other health factors such as allergy and levels of hormone in the body. Some factors to con...

Building muscle is a very strenuous and difficult task that requires a lot of dedication and consistency. It is for that reason that you want to be doing everything possible to maximize your results during each and every workout session. Here are 5 common things that people do that absolutely kill their muscle building results. Overtraining This could possibly be one of the most common reasons why 90% of people who are trying to gain muscle mass don't see the maximal results they could be. When building muscle it is important that you work hard in the gym, however it is important that you spend a bigger portion of time outside of the gym recovering from the intense workouts you're putting your body through. It is strongly recommended that you keep your workout sessions to 45-60min and that you workout a muscle group only once per week. No Goals Whether its building muscle, losing weight, starting a career or whatever everybody needs to set goals. Goals are what drive us to ac...

Testosterone is the fundamental hormone needed to increase muscle mass and stamina. Higher testosterone level will help you to achieve your goals more easily. I want to share some information with you about natural ways to boost your testosterone level for more faster muscle gains! 1. Eat 6 meals a day instead of 3. Testosterone is generated from so called "good" fat. The best for boosting testosterone naturally eat are: peanuts, avocados, fish and healthy oils like flax seed, olive and canola. 2. Sleep a lot. 8 hours a day is the minimal minimum of all minimums! Lack of sleep contributes to cortisol production, and this will lower your testosterone levels by as much as 40%. Improve your sleep by making your bedroom darker. Avoid drinking anything 2 hours before sleep etc. You can find use full tips all around the internet. 3. Reduce the stress! As you can hear in old school movies ''Be cool!''! Really you should worry less about all the small things in lif...

In this article I am going to share with you 5 of the most common mistakes that young, and some older, bodybuilders make that stops their muscle building efforts dead in their tracks. These 5 mistakes can cause a lot of wasted time, effort and energy and cause so many bodybuilders frustration, discouragement and disappointment. Do your best to avoid these 5 mistakes and you will be well on your way to accelerating your gains by unblocking any obstacles in your path to muscle building success. 1. Overtraining This has to be one of the most common mistakes young beginner natural bodybuilders make and that is overtraining. It takes time to build muscle and unfortunately most do not see results as quickly as they would like. Heck, none of us see results as quickly as we would like but experienced and intelligent bodybuilders know that it is a process that takes time and that does not happen overnight. Unfortunately for those impatient and uneducated who want results now fall into the mis...

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...

We hear loads of advice and guidance on what to do to build up muscle but much of it is conflicting. For that reason we are going to clear up a few things right now about what not to do to build up muscles. Here we go, 7 things not to do when trying to build muscle up: 1) Train for more than 60  minutes. training longer than this can be counter productive as at this point a hormone is released that actually inhibits the muscle building process, train for less than this and the hormones are at the right level for building muscle. 2) Follow a 'see food' diet. Often you hear that you should just eat as much as everything as you can. Well sure we need excess calories to build muscle mass but do you really think that stuffing yourself full of E numbers, simple carbs (sugars), fatty red meats, fast food and so on is going to benefit you long term. Of course not, stick to sensible nutritious foods and you will put on lean muscle mass and save your body from long term health problems...

If you look around at what people are doing in most gyms today, you'll see a sad sight. Most of the "lifters" are doing nothing but easy exercises like curls, raises, extensions, and the like. While these movements have their place they are NOT best for building muscle. This article will explain the 5 exercises that are best for building muscle. At the end of the article, discover the best, most proven system for building muscle, and learn how you can gain up to 40 pounds in 6 months. 1. Bench Press Everyone's favorite lift, the bench press is an exercises than is best for building muscle in the upper body when done correctly. Plant your feet solidly on the floor, arch you lower back, squeeze your shoulders together, and lower the bar to your chest before exploding upwards. 2. Deadlift Second only to the squat in effectiveness, the deadlift is best for building muscle all over the body. It uses nearly every muscle, from your calves all the way up to your traps. Take...

Muscle building is achieved to a great extent by people who are incredibly passionate about it. These people set goals and stick to them until they are accomplished. No "ifs" and no "buts." Yet with all this dedication, there are things that can ruin your goal and the body that you are aiming for. Bad Food Muscle building is hugely dependent on the types of food you eat. It is not enough just to workout. You also need to eat right. This means that you should stay away from foods like fast food and soda. You can eat these things on occasion, but don't overdo it. Make sure to eat foods with a lot of energy and protein in them like beef, pork, and some chickens. Eggs are good too. Steroids You have probably already had people approach you in the gym and ask you if you wanted to buy steroids off of them. Hopefully you said no and walked away. Steroids, my friends, is not the solution. No matter how strong and fast you can get your muscles showing, in the long run s...

Imagine this scenario. You join a gym; all charged up to become fit & muscular. You work hard on your muscle building routines & keep pushing yourself. You feel happy with your effort. After all, you have managed to stick to your fitness routine, much longer than before! But no matter how hard you try, you are not growing your muscles anymore! Sounds familiar? More then likely, you have been getting one or more of the following fitness principles wrong. 1.   Avoid Over-training Each time a muscle is used in an intense activity, it actually breaks down muscle fibers. Hence, they need some time to recover & be ready for training again. Most good muscle growing routines target a group of muscles only once or twice in a week. This ensures adequate time for muscle growth. 2.  Avoid Prolonged Workouts When looking to grow muscles, think quality over quantity. With longer workouts, your cortisol levels begin to rise. This can cause damage to the muscles rather than musc...

Testosterone, the holy grail of muscle growth. Simply put, testosterone is the most critical muscle-building hormone in your entire body. In addition, it is also one of the main limiting factors that determines how much muscle you can actually build. The higher your testosterone levels are, the faster and more easily you can pack on muscle size and strength. In this article I will be talking about how you can boost your testosterone levels using natural dietary and training techniques. But before that, I would like to give you an idea of some of the benefits of testosterone and they are as follows: increased muscle size and strength decreased body fat levels increased sex drive and endurance improved mood decreased levels of bad cholesterol Yes, you can get all of these and much more just by using these 8 simple ways to naturally raise your testosterone levels. But, just to make everything crystal clear, these natural testosterone boosters are not going to result in muscle gains tha...

There are numerous workouts that can build muscle mass over time. Muscle mass is for people or athletes who want to get bigger instead of ripped. Muscle mass is for athletes like football players and body builders. Most of the time it takes a little while to gain muscle mass and it isn't easy but after all the hard work is done you would agree that it is well worth it. One mass building workout is bench pressing . Bench pressing works on your shoulder, arms and chest. The primary muscle it works is chest. The reason why bench pressing is one of the top mass building workouts is because it works most of your upper body. When doing bench press you need to keep your number of reps low and put on more weight. The more the reps you do the ripper you get and that is not your goal. Another mass building workout is squats . Squats are effective because it works on your whole lower body. Try to your number of reps low and with a good amount of weight. Squats can be done at your local gym ...

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...