5 Tips for building Chest muscles fast

Large muscular chest with good definition and mass looks very impressive. Many people who wants to get muscular body, strive for muscular chest. Here are some of the tips to achieve muscular chest in easy ways.






1) Bench Press: Bench press is the king of chest exercises. With some variations we can make it as incline bench press or decline bench press for stimulating upper or lower chest muscles. Bench press gives good results when it combines with various other chest exercises such as dumbbell flyes or dips or with cross over. Its all provides stimulation on different muscles of chest.

2) Grip: Grip variance is important in breaking Plataea. Keep changing the grip in chest press, flyes and when doing exercises with barbell and dumbbells. For example, wide grips gives more stress on chest muscles while narrow grip gives lessser stress on chest but it increase stress on triceps and shoulder muscles.

3) Rest: Allow your chest muscles to rest before you start the next workout. IT gives time to grow muscles and get prepared for the next level workout. 4-5 reps with heavy weights makes a good one set. Now about 3 sets for such weights gives enough exercise for chest. Do not workout everyday. Give about two days off to your body for repairing muscle tissues.

4) Swimming: Did you see any swimmer with bad looking body or chest? All swimmers have a nice ripped fat free body and they have good defined chest. Swimming is a good whole body exercise and it stimulates chest muscles a lot. It helps giving a full body workout and gives a good defined body shape.

5) Nutrition: Your body needs to keep up with the nutrition such as carbohydrates and protein. It is very important to fuel up your body with carbs and protein filled meals 5 times a day. Make sure that in each meal you have correct amount of nutrition that is 50% carbohydrates, 30% protein and enough amount of fat depending upon your workout schedule. 

Leg's muscle anatomy

Any workout cant be complete till you give sufficient time for your large leg muscles. It usually knows as "quads". Quadriceps are the front muscle of leg. This muscle gives outer shapes of the front side of legs. Other muscles are vastus meadialis that is inner thigh and vestas lateralis that is outer thigh.

Fastest way to Build Masculine Bigger Chest

Wants bigger chest in easy ways?
Forget all other exercises. Follow on the main exercises first to stimulate your chest muscles and pecs.

Push ups: 
Push ups often gets neglected when it comes to compound exercises. Push ups is one of the best exercise for chest after bench press. Actually, bench press is one type of push ups. Push ups stimulates bigger portions of chest as well shoulder muscles, triceps and traps too. In the beginning try to go slow on it but with time it will be easy.

Bench Press: 
Buckle up. Here comes one of the biggest exercise for the body. It is the most popular chest building exercise. The best form of bench press is to lower the bar till it is about 1 inch away from your chest. Bench Press also builds your shoulders and triceps. It is good to go with higher weight but in the limit that you can handle.

Incline bench press: 
It is a different form of bench press for upper chest muscles. It stimulates upper chest and upper pectorals.

Decline bench press: 
It is again a different form of bench press to help build lower chest muscles. Many people ignore this exercise  but to get a full chest workout it is very important.

Dumbbell fly: 
Dumbbell fly do not work as bench press to make pecs bigger but it helps to shape up pecs in great way.

10 tips for adding a pound of muscle each week

Here's your fix: Follow these 10 principles to pack on as 
much as a pound of muscle each week.

1. Maximize muscle building. The more protein your body stores—in a process called protein synthesis—the larger your muscles grow. But your body is constantly draining its protein reserves for other uses—making hormones, for instance. The result is less protein available for muscle building. To counteract that, you need to "build and store new proteins faster than your body breaks down old proteins," says Michael Houston, Ph.D., a professor of nutrition at Virginia Tech University.





2. Eat meat. Shoot for about 1 gram of protein per pound of body weight, which is roughly the maximum amount your body can use in a day, according to a landmark study in the Journal of Applied Physiology. (For example, a 160-pound man should consume 160 grams of protein a day—the amount he'd get from an 8-ounce chicken breast, 1 cup of cottage cheese, a roast-beef sandwich, two eggs, a glass of milk, and 2 ounces of peanuts.) Split the rest of your daily calories equally between carbohydrates and fats.

3. Eat more. In addition to adequate protein, you need more calories. Use the following formula to calculate the number you need to take in daily to gain 1 pound a week. (Give yourself 2 weeks for results to show up on the bathroom scale. If you haven't gained by then, increase your calories by 500 a day.)

A. Your weight in pounds: _____
B. Multiply A by 12 to get your basic calorie needs: _____
C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise): _____
D. Strength training: Multiply the number of minutes you lift weights per week by 5: _____
E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8: _____
F. Add D and E, and divide by 7: _____
G. Add C and F to get your daily calorie needs: _____
H. Add 500 to G: _____. This is your estimated daily calorie needs to gain 1 pound a week.

4. Work your biggest muscles. If you're a beginner, just about any workout will be intense enough to increase protein synthesis. But if you've been lifting for a while, you'll build the most muscle quickest if you focus on the large muscle groups, like the chest, back, and legs. Add squats, deadlifts, pullups, bent-over rows, bench presses, dips, and military presses to your workout. Do two or three sets of eight to 12 repetitions, with about 60 seconds' rest between sets.

5. Lift every other day. Do a full-body workout followed by a day of rest. Studies show that a challenging weight workout increases protein synthesis for up to 48 hours immediately after your exercise session. "Your muscles grow when you're resting, not when you're working out," says Michael Mejia, C.S.C.S., Men's Health exercise advisor and a former skinny guy who packed on 40 pounds of muscle using this very program.

6. Down the carbs after your workout. Research shows that you'll rebuild muscle faster on your rest days if you feed your body carbohydrates. "Post-workout meals with carbs increase your insulin levels," which, in turn, slows the rate of protein breakdown, says Kalman. Have a banana, a sports drink, a peanut-butter sandwich.

7. Eat something every 3 hours. "If you don't eat often enough, you can limit the rate at which your body builds new proteins," says Houston. Take the number of calories you need in a day and divide by six. That's roughly the number you should eat at each meal. Make sure you consume some protein—around 20 grams—every 3 hours.

8. Make one snack ice cream. Have a bowl of ice cream (any kind) 2 hours after your workout. According to a study in the American Journal of Clinical Nutrition , this snack triggers a surge of insulin better than most foods do. And that'll put a damper on post-workout protein breakdown.'














9. Have some milk before bed. Eat a combination of carbohydrates and protein 30 minutes before you go to bed. 

Barbell Squat/ Squats

Barbell Squat

Also Known As: Squats

Exercise Data

Type: Strength
Main Muscle Worked: Quadriceps 
Other Muscles: Calves, Gluts, Hamstrings, Lower Back 
Equipment: Barbell
Mechanics Type: Compound
Level: Any
Force: Push

5 Leg workout for muscle/ mass

Here we going to discuss how to make each leg muscle stimulate and make masculine with bigger mass. 
Lets see all leg muscles one by one.







Quads Exercise: 

Rectus Femoris:
• Function: Extension and Flexion when hip is extended.
• Location: Inserts at the hip and travels down the middle portion of the upper leg and reinserts at the knee.
• Exercise: Barebell Squats
Vastus Laterallis: Quad Sweep
• Function: Extension when hip is flexed.
• Location: Inserts 2/3 up the femur on the outer portion of the Quad and reinserts at the knee.
• Exercises: Hack Squats
Vastus Mediallis: Tear Drop
• Function: Extension when hip is flexed.
• Location: Inserts 1/2 up the femur on the inner portion of the Quad and reinserts at the knee.
• Exercises: Leg extensions

Hamstring:

Rectus Femoris:
• Function: Extension and Flexion when hip is extended.
• Location: Inserts at the hip and travels down the middle portion of the upper leg and reinserts at the knee.
• Exercise: Barebell Full Squats
Vastus Laterallis: Quad Sweep
• Function: Extension when hip is flexed.
• Location: Inserts 2/3 up the femur on the outer portion of the Quad and reinserts at the knee.
• Exercises: Hack Squats
Vastus Mediallis: Tear Drop
• Function: Extension when hip is flexed.
• Location: Inserts 1/2 up the femur on the inner portion of the Quad and reinserts at the knee.
• Exercises: Leg extention

Calves: 

Gastrocnemius:
• Function: Plantarflexion at the ankle.
• Location: Back portion of the lower leg. Diamond shaped muscle, in which people refer to as the calf.
• Exercise: Standing calf raise
Soleus:
• Function: Plantarflexion at the ankle.
• Location: Back part of the lower leg that runs below the knee to the heel.
• Exercise: Seated calf raise

Leg Building Workout Programs           Sample Workout 1: Barbarell Squats S: 4 Sets Of 4-6 Reps Dumbell lunges: 4 Sets Of 12 Reps Each Leg Leg press: 3 Sets Of 12-15 Reps Lying leg curl: 3 Sets Of 12 Reps Leg extention: 3 Sets Of 20 Reps Standing calf raise : 4 Sets Of 12 Reps Sample Workout 2: Barebell Deadlifts: 4 Sets Of 4-6 Reps Dumbell Lunges: 4 Sets Of 15 Reps Hack Squats: 3 Sets Of 8-12 Rep Seated leg curls: 3 Sets Of 8-12 Reps Leg extension: 3 Sets Of 15 Reps Seated calf raise: 4 Sets Of 20 Reps Sample Workout 3: Leg Press: 4 Sets Of 4-6 Reps Romanian Deadlifts: 4 Sets Of 8 Reps Dumbell step ups: 4 Sets Of 15 Reps Each Leg Leg extensions: 3 Sets Of 12 Reps Thigh abductor: 3 Sets Of 12 Reps Standing calf raise: 4 Sets Of 12-15 Reps Sample Workout 4: Barebell Squats: 4 Sets Of 8-12 Reps Barebell Lunges: 4 Sets Of 20 Reps Each Leg Leg Press: 3 Sets Of 15-20 Reps Lying leg curl: 3 Sets Of 15 Reps Leg extention: 3 Sets Of 10 Reps Seated calf raise: 4 Sets Of 20 Reps Sample Workout 5: Hack Squats: 3 Sets Of 4-6 Reps Romanian dead lifts: 3 Sets Of 8 Reps Dumbbell lunges: 4 Sets Of 25 Reps Each Leg Leg extensions: 3 Sets Of 20 Reps Seated leg curls: 3 Sets Of 15 Reps Leg press: 3 Sets Of 12 Reps

Ways to get muscular

Fuel up: You need lots of carbs and protein to get bigger. Add 500 calories in your regular diet full of carbs and protein. You need at least one gram of protein per pound of your body weight.

Limit Cardio: You can either gain muscle mass or get ripped. Do not go for cardio if you want to gain muscles and get ripped. You'd do better for running with low intensity and with intervals.






Do less, Rest more: Muscles grow when we do rest. Try to go for high intensity workout with less sets rather then low intensity workout with lesser sets. Use higher weights with lower reps.

Full Body Workout: Use full body workout that involves more then one body parts. Whole body workout involves more muscle groups then concentrated workouts. Squats, Dead lifts, bench press, rows and pull ups are some example of exercise use more then one muscle groups.

Stretching: Stretching is very important before workout. It warm up body joints and warm up blood. It gets body ready for the workout.

Do not skip meal: Keep eating regularly. Do not skip meal for work. Skipping small meals mean you are losing the calories.







Break the Plataea:  Break the Plataea  changing sets reps and the ways you do the exercises. Change your number of sets, reps, exercises, intensity etc.

Whole body workout: Whole body workout stimulate more then one muscle group. It release more hormone for muscle growth. Hitting more then one muscle group ensure balanced body workout.







Protein: Make sure to get adequate amount of protein. Protein shake gives higher protein and carbohydrate before and after workout. Mix up drinks to get correct amount of nutrition.

Recover: Muscle grows when we are taking rest and sleeping. Give your muscle time to recover. For an adult person, 7-8 hours sleep is an ideal amount. Try to workout every other day to give your sore muscles recovery time.

Top 5 Muscle Foods

These are the most essential intakes for anyone who wants to gain muscle and body mass quickly.

1) Meat: Meat contains the most amount of protein that is vital in growing big muscles. Meat contains complete protein ( Complete protein has all the amino acids). These protein allows faster muscle repair and it builds damaged muscle tissues. Eat lean meat such as chicken, fish or beef.

2) Eggs: Protein available in eggs are the most compatible by body and can be easily absorbed. Eggs are high protein and low carb food. It can easily increase protein intake of your daily routine.








3) Complex carbs: Protein alone cant be so useful if we don't take enough carbs. Carbohydrate are the main source of energy of body. We can workout more harder if have enough carbs. Complex carbs digest slowly, so it gives constant energy to your body for long time. It keeps your energy level high and helps you to workout with higher intensity.

4) Milk: Milk without any doubt the most common health food among all the age groups. Milk gives good amount of protein as well many other nutrition to body.  If you don't like mi lk alone try it with chocolate powder. It gives protein as well carbohydrates.

5) Gatorade/ Powerade: Gatorade and Powerade are good alternatives of water if your workout is longer or in between cardio workout session to keep your body hydrated and refill with energy at same time. 

Muscles Building Tips

Muscle Building Tips:

• Warm up before exercise and take enough rest after it. 
• Do not excess then 45 to 60 minutes.
• Consider a total body workout if you are ectomorphs and mesomorph. ( Ectomorphs body needs more time to recover after workouts. They should workout with heavier weights for making big muscles. Ectomorphs should consider split workout. For example, upper body on one day and lower body on another day. ) 
• Too light weight never helps in making bigger muscles. Use heavy enough weights for minimum sets. 
• For beginners, take full time to recover. Do not follow others as they took less time recovering. Once your body gets used to it, you will recover fast too. 
• After recovering, your body must not be sore while working out. 
• Push each exercise set to near Failure: Muscles grow when you put your body on the resistance level where your body replies to it and make big muscles tissues to fill up the wear. 
• Consider Genetics: Genetics are important in muscle building. However, with regular workout and diet one can achieve goals. 
• Work with high volume and intensity: Here volume means sets. Workout with higher sets and intensity give enough stimulation for muscle building in the right way. 
• Utilize the big three weight training exercise: Squats, dead lifts and bench press are the big three weight training exercise. These exercises build strength, endurance and bulk. 
• Train 3-5 times a week: For successful results workout 3 to 5 times a week depending upon the intensity and your workout. 
• Be realistic :Do not expect weight lose and muscles at the same time Do not try to gain big muscles and ripped abs at a time. You can lose fat or gain it. So if you are skinny, try to just put on weights. 
• Keep track on body fat: While working out, you lose fat and build muscles. So do not be discouraged if you don't see any direct changes in body right away. You might be losing fat while working out. 
• Protein: Protein is very important with muscle building exercises. You need 1 gram protein per pound  to build muscles. 
• Protein before and after workout: Get protein before workout. Also get sufficient protein after  workout too as body is in dire need of protein after workout and can absorb more protein that time. 
• Carbohydrate: You need sufficient carbohydrate, if you were doing exercises with cardio and bodybuilding muscle building exercises. You need 2 to 3 grams of carbohydrates per pound of your weight. 
• Get plenty of sleep: Muscle growth are highest when we take rest and sleep. It is very important to get adequate sleep to get recover and muscle growth. If body don't get enough rest then it may give reverse results and delay muscle building.