Build Hard Muscle Mass In 10 Quick Steps

Are you a beginner or do you already have some training experience? Whatever the answer, in this article you will read tips for anyone who wants to build beautiful muscles. Build muscles in a healthy way, with minimal risk of overtraining and injuries.

Runners are dead ends, so never try to follow Jay Cutler's training schedule, because you will come home from a cold fair. Professionals have also slowly built it up. They also have an above-average talent for muscle building, and let's not forget that they use muscle enhancers.

Follow the next 10 steps and the growth can begin .....

1. Build your strength: More strength is more muscle! So strength training with an emphasis on strength! Weight training with dumbells, bars, or your own weight. Start with light weights and go a little heavier each time.

Weight training. Start with an empty rod. Then master the movement. Good execution is worth gold. If you can dream the movement, you go a little heavier every workout, make sure your body has to work.

Exercise with your body weight. Exercising with your own weight is an excellent way to supplement your schedule. These exercises can be a great improvement for you. Pull-up, Dipping, push-up, and hanging knee raises.

2. Train without machines. Use bars and dumbbells and alternate them whenever possible. If you train biceps, triceps, or chest it is good to use dumbells. This way, both sides of your body get enough attention. When you train with a bar, you often push hardest with your strongest side. You know about those guys who are very heavy on the bench press with an angled bar. Don't be that guy! Symmetry is a nice goal.

Training with machines is unnatural. They force you into a standing position. Everybody is different, with free weights your body keeps its natural posture. This way you are free to make natural movements. So less chance of injuries. With free weights, you learn to keep balance and control your muscles. If you choose to train at home, a bar with some discs is ideal. You can do almost all exercises with 1 bar and a few challenging weights.

3. Be inventive. If you really want to make progress, alternate exercises with the less popular exercises. Endurance bicep curls are often done to grow muscles. To build triceps people often do triceps kickbacks or the pushdowns. Leg training often consists of Legcurl, leg extensions, and that eternal Leg press. Dare to choose a different exercise than the standard to take your muscle building to a higher level.
Chin-ups & Pull-ups for your Biceps
Narrow bench press & Dipping for Triceps
Squats and deadlifts for large leg muscles.

4. No muscle building without legs!
Squats the mother of all exercises. Unfortunately also the most maligned, why? It hurts and when you do it right the lead and lead are heavy. But when you accept that this is the best exercise there is and is going to do it, great things are happening for your physical.

The squat is the icing on the cake. It works on throughout your body. In this exercise you tense all your muscles, not only your legs, your whole body pushes that bar upwards. If your lower body is strong, you can perform all exercises better than before. Your upper body is supported by your lower body. So you can also tackle your biceps curls more heavily because you have started squatting.

Do this exercise with 1.5 x your body weight for 12 weeks and you will be amazed at your appearance and your progress with other muscle groups.

NB: Don't forget that we're talking about loose bar squat here, forget the Smith machine.

Deadlifts are exercise number 2 for your body. Just like the squat, deadlift also loads your whole body. But you have to perform it correctly otherwise you will have an ugly injury. So ask someone who has a good command of the Deadlift to explain it properly and see if you also perform it properly. The day after three good sets, you don't know what you're going through. It doesn't matter, pain is a weakness that leaves the body.

5. Take your rest! Muscles don't grow at the gym at home. Start nicely with training your whole body 3 times a week and in between you take the necessary rest. Get enough sleep 8 hours a night. During your sleep your body produces growth hormones with which you build muscles, isn't that great?

Drink enough water. When you train you need more water and it also improves your muscle recovery. Drink 2 glasses of water after each meal. Drink something during the training.

Eat as much as possible. But the right nutrition. Proteins, complex carbohydrates, and unsaturated fats. Exercising only makes sense if you provide your body with the right fuel. Try throwing gasoline in your diesel car, you will then come to a small piece of windshield before your hopeless beach. That is exactly what you do with your body if you do not eat well and clean.

6. Complex carbohydrates! Eating a lot of carbohydrates is good for muscle building. We are talking about complex carbohydrates here. So forget about those white sandwiches your mom served you. Multigrain bread only the darkest bread is good enough. Where can we find more of those good complex carbohydrates?

In brown rice, so no more takeaway visits to the Chinese ... In whole wheat pasta, so no more spaghetti bolognese at the Italian on the corner! If you tie this in your ears you will notice that in your body. Yes if you want a nice and muscular body then you will follow these rules. 

Anyone who wants to stay foolish doesn't do that. This is how the wheat separates from the chaff. The choice is entirely yours, corn, or chaff? Complex carbohydrates keep your body fat low, so your muscles are under your skin and not under a layer of fat.

7. Shopping is half the battle!
Only walk the outer paths during your shopping. Take note, these are the paths with fresh really healthy food. The deeper you go to the heart of the supermarket, the more sugars, saturated fats, and simple carbohydrates you will encounter. Vegetables, bread, dairy are all in the outer paths. All you need that is not in the outer paths is rice, pasta, and spices. But these are also not in the center of the supermarket, in the absolute center there are sweets, chips, biscuits, and more junk.

Breakfast cereal is good for you, if you know which one to choose! Everything from cruesli and kellogs is junk, just look at the nutritional value. Only go for oatmeal, kentabix, natural muesli, etc. If it says now with less sugar, that often just means that there used to be much more sugar and now just a lot. Those are cheap sales tricks where people often kick in. So watch out.
Make sure you choose 90% of the food below.

- Proteins: steak, tartare, chicken fillet, fish, eggs, milk, and Whey protein
- Carbohydrates: brown rice, oatmeal, whole-wheat pasta, Weight gainer
- Vegetables: Spinach, broccoli, tomatoes, lettuce, cucumber, carrots
- Fruit: Oranges, bananas, apples, pineapple, pears
- Good fats: olive oil, nuts, sesame oil, linseed oil

8. Eat enough protein!
If you want to build muscle, you have to provide 2 to 3 grams of protein per kilo of body weight. Less is not enough for an athlete. In addition to muscle building capacity, protein has another good quality. 

Protein has a high thermal effect on your body. The thermal effect is the extra energy consumption required for digesting and absorbing food. When you eat something you do different things that consume calories. You start with biting, chewing, and swallowing. Then your body processes the food, it is digested, transported, processed, and stored. 

You consume calories throughout this process. This consumption of calories is called the thermal effect. The thermal effect of proteins is 20%. This means that of 100 kcal of protein (25 grams x 4 kcal) 20 kcal is used for processing.

Fat, on the other hand, is processed quickly and stored quickly, the body has little trouble with this, so in this case, it consumes few calories. Carbohydrates are a bit more difficult to process than fat, the body consumes more calories than when processing fat. But protein remains the undisputed king when it comes to the thermal effect.
Good protein sources are: steak, tartare, chicken fillet, fish, eggs, milk, and whey protein

9. Eat more often in a day: At least 6 meals in a day, preferably 7 or 8. Nutrition is energy, energy helps you start muscle growth and recovery. But if you put all your calories in three meals, you convert a lot into fat. Why? Simply because your body finds the easiest way to get rid of an overdose of food. If you feed your body smaller meals throughout the day, it works much better. The nutrients are taken out and transported to where it is needed.

Breakfast! Fasting for 8 hours is more than enough, eat as soon as you wake up.
Eat after your workout! Eat protein and carbohydrates after your workout so muscle recovery starts and you also replenish your energy supplies.
Eat your body weight in kg x 40. If you weigh 80 kg then the sum becomes 80x 40 = 3200 kcal per day.

10. Whey protein. Use Whey protein. Although this is a popular supplement, there are still too many people who underestimate the importance of Whey. It has very big advantages:

- Whey builds muscles. You need 2 to 3 grams of protein per kilogram of body weight to grow. Every day of the week, you only get this benefit by being consistent. Ever heard of the persistent wins? 1 scoop of protein is good for about 25 grams of protein
- It is so easy and cheap: you mix 1 scoop of protein with 300 ml of water or milk, which already yields 25 grams. A 4.5kg pot of protein is already available for E 99.90, if you take 1 scoop every day, you will take 5 months! Whey is the cheapest protein.

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Six Pack For Beginners

Everyone dreams of a Six Pack, but it is not laid out for everyone. It is only reserved for those who really want to work for it. You have to first really know what to do for it. It is not a matter of utmost doing abdominal exercises. Abdominal exercises is mentally meant to  helping you to develop stronger abdominal muscles to the extent that is true. However, if you have too much fat on your abs then you need to work on that too. To help you to develop a six pack, here is a Body Store step plan for you so you can finally have a six-pack.

1. Do Crunches To Get A Six Pack

Put an exercise mat on the floor and go on lying on your back. Pull your knees up to 90 degrees and keep your fingertip on the side of your head. Make sure your elbows point outward tidy all the time. Come with your shoulders off the ground toward your knees until you can not continue. Keep your knees still at 90 degrees. Keep your chin off your chest and do not pull on your neck.

2. Do cardio to get a Six Pack

Burned additional fat such as the treadmill, rowing machine, step machine or other cardio machine. Make sure you do a 3tot 5 times per week for 45 minutes, which is extremely effective. If you look at your stomach and you see no abs then this often means that you still have too much fat. In order to get rid excess fat you have to burn more calories.

3. Proper nutrition to get a Six Pack

But what is really sufficient to ensure getting a Sixpack is the right food in the right amount at the right time. You can do crunches until you weigh an ounce for a Sixpack or falls with proper nutrition. Adequate protein, healthy fats, high fiber food. No simple sugars. Moderate with carbohydrates. Do not eat white bread, white pasta or white rice. And certainly no candy, chips, cookies and fast food. Drink plenty of water, at least 2 liters per day. Eat every 3 hours a small meal to bring and keep high your metabolism going.

4. Sleep enough to get a six pack

Adequate sleep is very important for those who want to lose as much fat as possible on his or her stomach. It is proven that people who sleep enough burn more fat than those who come short structurally sleep.

5. Drink plenty of water to get a six pack

Anyone who wants to grow a six-pack should drink enough water. 10 to 12 glasses of water is a minimum. If you often engage in intensive training then you should drink even more. It will help you to lose fat faster. By drinking lots of water before you go you will see Six pack.

6. Keep your blood sugar stable to get a Six pack

Do not eat white rice, white bread and white pasta. Also called simple carbohydrates, these provide an insulin spike to help you store more fat. Better to choose whole wheat pasta, whole wheat bread and brown rice. It is much healthier for your metabolism and kinder to your gut. Please note that you eat it in moderation, if you eat a lot of it can also appear in between you and your Six pack.

7. Train your back and shoulders to get a Six pack.

A good set of abs is accompanied by a strong back. Train your back with free weights. For example, do the bent-over, row-and dead lift for a strong muscular back.

8. Use good supplements to get a Six pack.

The best supplements to get a six pack is Whey protein, omega 3 fish oil and a good fat burner like Reduxine.

A Sixpack stands or falls with proper nutrition. Most importantly you reduce calorie intake and keep your protein intake high. Through your protein intake to maintain high protection for your muscles from breakdown and keep the featherbrained high.

Whey protein is the perfect protein supplement because it contains a high percentage of protein and virtually no carbohydrates, fats and lactose.

Omega 3 fish oil stimulates aerobic metabolism and leads to greater endurance and more burning.

Reduxine creates a happy feeling, gives a lot of energy, suppress your appetite and increases your metabolism.

However, you could easily follow this simple method to get the required muscle and strength with minimal stress.


Like always, I wish you share the post with others let them benefit too. Why not start a discussion in the box below so we share our thoughts and suggestion. 

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The Six Pack Rules

Do you want to train for a six pack? As long as you eat enough, exercise, live healthy and have a clear goal, you can! Because it is to train hard and it takes effort to change your diet. Therefore, an important rule: do it for yourself and do it in a healthy way. I will help you with this 6 (Pack) rules!

1.  The first line is something you should not do: raise your head for support. Save even that weird ab devices from the tell-sell commercials. Additionally, you should not forget to bring your lower back into your workout!  

2.  Do a HIIT - which means a High Intensity Interval Training. An intense cardio session will help you to eliminate the outer layer of fat.
 
3. Do not just concentrating on your abs, but a full body workout. Functional exercise is very important and many compound or weight-bearing exercises you should all do to tighten your abs.
 
4. You already have abs! They sit there! You can make your muscles bigger. But Will not develop too big muscles. Then you need to bring your fat percentage down.
 
5. Nutrition. This rule is of course the most important thing. You can work out what you want, but if you are rewarded with unhealthy foods which blocks do not get close. Diet and nutrition is 60% of the work!
 
6. Do abdominal exercises! There are exercises you can participate in. If your overall condition has increased, then enter isolation exercises such as sit-ups, v-ups, planks / crunches and side crunches, burpees, leg raisers and so on.

 
An additional impetus to this new craze, fine ab workout. Turn it on and stay healthy and responsible life.
 
Let's turn this sport hype in a positive trend, we are all conscious and give our bodies a healthy treat. Whatever your ideal image. Whether it is with or without sixpack, you should be comfortable in your skin.

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The structure of the musculature

Musculature simply means the system or arrangement of muscles in a body or a body part.

The musculature is sensitive to diet and exercise. A lot of training and the use of the proper nutritional beverages leads to an increase in the size of the muscular system. This is clearly seen in bodybuilders and other strength athletes. Proteins plays a crucial role in building the muscles. Still, it is too simple to say: eat protein and the muscles become bigger and stronger.

The Construction Of The Musculature

The musculature is made up of muscle bundles. Each muscle bundle consists in its turn of muscle fibers, such as a thick rope also consists of groups of thinner wires. Each muscle fiber is composed of wire-shaped, multi-nucleated muscle cells which contain two major proteins: myosin and actin. Those two proteins which the muscular system can perform its function, which is the cause of motion and strength. 

Myosin and actin are elongated proteins. When a muscle fiber contracts, pulling these proteins themselves past each other, and thus shorten the muscle. This muscle contraction requires energy in the form of ATP. Therefore, first of all we all need ATP for sports. 

Energy For Muscles

During the breakdown of nutrients, glucose is formed. The musculature will, as soon as movement is required, with the aid of oxygen-glucose going to break down to make ATP. The waste product, carbon dioxide is exhaled again. When disconnecting the connecting between atoms, releases energy. That energy is stored in ATP and consumed in the contraction of muscles. If no glucose is available, the body automatically switches to the burning of fats and proteins.  

In addition, there is the risk that the muscular system breaks down by itself to break down the own proteins, so that ATP can be formed.
 
To prevent the muscular muscles from break down, it is important to eat lots of glucose rich foods before exercise: like carbohydrates. These carbohydrates are relatively quickly broken down into glucose and absorbed into the blood. If there is too little glucose in the blood the muscles will appeal and burn the stores in the liver and glycogen stores in the muscles. As long as sufficient glucose is present in the body, the muscular system keeps itself actively by the use thereof. 

Muscle Recovery

While exercising regularly, it tends to damage muscle fibers. The efforts demanded of the muscles during training, sometimes too much. Then it creates tears in the muscle and the muscle fibers die. Therefore contained in the muscles are edge special cells called myoblasts.  

These cells can divide; The new cells are then changed into muscle fibers. In order for that change to take place, these cells, however, requires actin and myosin: proteins that are not readily available in the body. The body has to get it somewhere so only you can source for those proteins. 

High Protein Food For Muscle Recovery

At first glance the solution that seems simple: drink a special drink with myosin and actin, then it comes through in the blood and eventually the muscle is  corrected. But as simple as it is not; the intestines first break all proteins down into amino acids before they can be absorbed into the blood. The advantage is that no matter what protein foods you eat, as eventually but enough amino acids enter the body.

Training For Muscle Building

Building up the muscles is not easy. The body will not use all of the available amino acids in order to build up muscle. This occurs only when the muscles are used and there is a need for building more muscle mass.  

Therefore it is important to train the muscles. However, it must proceed with caution. Thus, it is important, for example in order to take adequate rest after the training of the muscles, so that the muscles can recover also.  

Musculature wants to grow symmetrically, and will not grow as only a few muscles are addressed.
 

In short, building the muscles requires proper nutrition, sound training and adequate rest. Discipline is the key. Only if training in a responsible manner so will really increase the muscles in size and the body will actually build itself without any glitch at the expense of health.

 
Therefore, it is important to exercise after eating protein foods, which help the muscles in recovery. 

If this article was of great help, why not share it and leave a comment so others can see your results. 

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Build Hard Muscles in 10 Easy Steps!

Are you a beginner or you already having some training experience? Whatever the answer, read this article on tips for anyone who wants to build nice muscles. Build muscle in a healthy way, with minimal risk of over training and injuries.

Follow these 10 steps to start up and growth.....

1. Build your strength: 

More strength is more muscle! So strength training with emphasis on strength! Weight training with dumbbells, bars or your own weight. Start with light weights and go always a little heavier.
· Weight training. Start with an empty bar. Make sure you have the movement below the knee. A good performance is worth gold. If you get the motion can dream you go a little bit heavier each workout, make sure your body has to work.

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