A guide to build muscles easily

To build big and strong muscles is the major goal for anyone who steps into the gym. It is seen that the more you train, the more complicated things get.

Here the question which arises many times that I have seen goes like this.
[“I am working out from the past many months and I have gained a small amount of weight. I have been training hard and I used to take ABC supplements. I want to gain weight and look strong! Please help!”]

There are many reasons why you are unable to build muscles, like:
• You are not concentrating on building muscles
• While training, you are reading some books or magazines.
• Using your mobile sets etc.

So, if you're disturbed about being stuck at the same weight, then it's about time to judge what you're doing wrong. To achieve the lean mass is not easy, but it may be easier if you avoid the following paths.

• Obsessed with heavy lifting weights: Health and fitness are an important part of life. I do believe that our body needs exercise every day. If building muscle is your gain plan then body-weight exercise is important for visible gain, but when it becomes addictive and you are unable to acknowledge this obsession, it becomes dangerous and this can lead to serious injury.

• Bad muscle hypertrophy program design: The program doesn’t mean to lift heavy weights, but instead to focus on ensuring that you can effectively manage the fatigue by flexing appropriate muscle and muscle fibers. This training needs to identify the muscles you are targeting and emphasize on the activation of that muscle throughout the exercise. It includes three mechanisms Metabolic Stress, Mechanical Tension, Muscle Damage which is important to exploit to maximize your muscle growth.

• No idea to get better: To build big muscles and look fit is everyone’s dream. To look better people tend to join the gym without any planning what they will be doing over there. For better results, you need to first set a goal for a given workout which includes exercise selection, exercise order, rest periods, etc, else you will not able to work on the body parts which you want to see grow big.


• Not eating Enough: Most people say that they eat as much as possible. You need to figure out the calories you are eating and you will likely find out that you need more food to eat.

The Caloric consumption is something that varies from person to person. There are many factors besides body weight that are used to determine the calories you eat daily which includes your muscle mass, activity, level and metabolism.

• Not Prioritizing Recovery: To look stiff and strong, you need to recover yourself if you train hard. Without any recovery, you are totally wasting your time and efforts you are placing on your training.

References:

http://www.jmaxfitness.com/
http://www.jmaxfitness.com/blog/5-reasons-youre-not-building-muscle/

Tips And Tricks To Build Strength

Strength is the building block of health where every single rep you do is adding up in building your body and muscles. One can follow many techniques to work on their size gain such as increasing volume, decreasing rest time to stimulate the muscle growth. Along with it, it helps to avoid injuries. The harder you train the stronger you become avoiding all the paths to get injured.

Strength is the doorway to grow big and strong and while many people just want to outgrow in a small frame, well, it takes a lot of time. One needs to decide whether they wish to work for strength or growing bigger. If strength is what you aim for then it is best to stick with 3:1 which is the golden rule to practice all exercises majority aiming at the size and the remaining on strength.

How to gain strength?

Many people wonder how can one focus on strength, as size is something which can be measured and visible to the human eye. We bring you the top hacks of building your strength along with your body.

1.Be specific: One needs to be very clear in their head over what they want to achieve and accordingly measures to be taken to achieve it. To be strong, focus on weight lifting, the more load you can pull off the more muscle growth will be evident.

2.Overload: Our body is designed to deal with stress. It is important to see the success graph of progress going high, one needs to keep increasing the load and stress simultaneously.

3.Fatigue management: While training yourself, you would be adding on strength, but a stiff regime can leave you weak. It is essential to properly manage your fatigue too. The goal should be to maximize fitness along with minimizing fatigue.

4.To put in efforts: It is true that one cannot achieve anything by simply thinking about it. One needs to place efforts along with just opting for exercises. The continuous growth path will surely bear long term results.

5.Being persistent: One needs to do their bit day after day and every single day as this is how you can reach the tip of your gigantic dream of having a nice body.

6.Enjoy: Every body is different, every body reacts to exercises differently so one should not ponder over their growth statistics every day. It is very important to enjoy the journey to self discovery.

By keeping the valid points in mind and not taking them as strict guidelines, but lessons to be kept in mind for making adjustments and reaching to a healthy body image. Happy Body Building.

References:
http://www.jmaxfitness.com/
http://www.jmaxfitness.com/blog/strength-for-muscle-growth/

Get Well Defined Muscles By Investing Less Than 10 Minutes A Day

Trying your level best to get dense, fully developed muscles, but your mirror reflection shows saggy chunk of flesh no close to giving you a macho look. Those thoughts of putting in a few extra minutes to the exercise schedule to see visible results but see yourself crushed against time. I feel you, mate.

What if the answer to all the above questions lie in a band and stepping aside 5-10 minutes every day? Sounds unbelievable? Well, I am sure it may not add up, but trust me that it is a sure shot way to even make the stubborn set of muscles respond. You must have felt that your muscles tend to lose that definition when they are not flexed or  your body is at rest. Let’s unveil the reason behind it. The answer to your ‘soft and weak’ woes--Mind Muscle Connection (MMC). It is a very important factor when it comes to muscle building.

MMC your ability to contract or relax any muscle at will. A good MMC will help to keep the tension in the targeted areas, giving you those extra sharp edges to flaunt. Many believe that heavy weight lifting will help you retain the tension at all the targeted areas. It aims more at “building contraction” in the targeted area and less with the “weight”. When done right, this can be one significant factor which can help increase the hardness and “flexed” look of muscle.

The bands and cables can help you aim at flexing the muscle just the right way to build the evident contraction. It works differently than weight lifting where the focus is more on pushing extra weight over building contraction in the muscle set to make it pop.

If you feel that a few sets of muscle are difficult to groom or it is an entire set of muscles around your body stopping you, from the look you want to achieve then it is quite certain that your MMC is weak. If you want to improve on your MMC then doing high tension exercises is the right thing you should be working on.

All you need to get started with a band which should be ½ and a time frame of ten minutes to spare. Use the band to seek the peak level and try to hold on to that state for a while. This exercise is not going to help build only tension, but to tone your muscles and give them the edges and cuts you wanted to develop.

This workout needs to be done every day separately from your regular workout regime to help build upon your MMC. The main goal lies in the increasing frequency of muscle contraction. On a closing note, this exercise is not demanding and doesn’t requires you to visit the gym twice a day.

References:
http://www.jmaxfitness.com/
http://www.jmaxfitness.com/blog/a-matter-of-tension-hacking-the-mind-muscle-connection-for-bigger-more-defined-muscles-in-10-minutes-or-less/
 

Cardio - Best Workouts of All Time

Anyone can fit in some cardio without hopping on a machine. You would find jacked fellows who give strict instructions not to do cardio because they think that they will loss strength or muscle. But we can actually get so many benefits from properly implemented cardio.

Perform Exact Cardio Exercise in a Right Way

Sprinting, strongman, Olympic weightlifting - there are specific sets of skills in Training which are highly demanded. At the point when people try to implement such activities in their own way it can cause joint pain and discomfort.

Fabricate your Strength while burning fat:

It is imperative to have a properly maintained base level that will permit you to recover from training courses as soon as possible. Less time spent being sore means you can prepare all the more as often as possible. While regular training is the formula to shape your body that you actually dream for.

Take a look at these joint friendly Cardio workouts that most people enjoyed:

*Remember before any of these activities to make a point to experience a legitimate element warm-up. Incline up your power in the middle of the workout until you feel prepared to perform like a champion.

At the point when first beginning don't go "full scale" in light of the fact that you will totally pull down yourself.
Take as much time as required; learn the movements that how your body feels after a session.

Tip 1: Hill Sprints

Hill Sprints is an incredible option for general sprints. But sometimes our body is not sufficiently molded to bounce directly into sprinting. This commonly leads to wounds that push our goal.
When we sprint up a slope with a slight to direct grade; the weight on our joints is impressively lower than sprinting on a level surface. Hill sprints also guide you with proper mechanics for accelerating.

Tip 2: Swings

They are an extraordinary distinct option for exhausting cardio. Additionally there is something incredible about touchy hip extensions that you don't get from any other source.

Before performing such kind of swings, it is essential to figure out how to appropriately perform in a manner that can bring positive results. Thus you stay safe and get better knowledge in case you're having a breakdown in process. One of my most loved approaches to utilize iron weight swings for cardio is EMOM style (every minute on the minute).

Tip 3: Prowler Push and Drag

Most of people appreciation it but much more criticize. An awesome tool to strengthen your muscles that helps in running, hunching down, dead lifting, bouncing and much more.

The prowler push and drag is one of the most appreciated go-to's for cardio and will definitely to slap some muscle on those legs of yours. Get a substantial resistance band or strap as you will be doing some dragging. Load the sled with enough weight because sometimes it is hard to sprint 20-30 yards.

Tip 4: Let's talk Airdyne!

The Airdyne bicycle is a wonderful approach for fat burning and it can be tough to find more options which are joint friendly. If you had never tried this before then it can be difficult for you. Because it’s not as simple as it looks. Make sure you should take rest after every short workout. Like if you are performing 15 seconds of workout as fast as possibly you can then you should have rest of at least 60 seconds.

Tip 5: Pick Up something heavy

Nothing makes you feel like an intimidating person if you can carry 14 bags of groceries rather than doing heavier carries in regular training.

These are the amazing exercises for strength of the grip, upper back, core and endurance. You can perform such activities while carrying different objects in different ways. Or you can also utilize dumbbells, kettlebells, yokes, farmer’s handles, Altas stones, or any other odd objects.

In the beginning you can perform in the shortest amount of time. But next time when you perform this exercise; try to beat your record.

If something is hard it does not mean that it is positive training effect. But yes, understanding each and every exercises or training methods (in the right doses) will definitely provide results.


References:
http://www.jmaxfitness.com/
http://www.jmaxfitness.com/blog/the-best-cardio-for-strength-mass-and-fat-loss/

New Strategies To Supercharge Your Muscle Growth

Nowadays, everyone is aware of the healthy eating habits and knows about the workout regimen, however, the main reason why we are talking about this is that whether these things are actually producing results or not?

With my years of experiences in the field of fitness, I have collected substantial amount of data about this. People generally say that they are following a good diet and proper workout even though they are not losing weight. The thing which often bothers any fitness freak is that even after spending hours in the gym and they are not getting the desired results. So here are some of the strategies which you can follow to reach the level you have ever desired.

ARE YOU TIED OF FOLLOWING THE SAME OLD STRATEGIES? NOW IT’S TIME TO TRY NEW ONES
 
Expecting results from the same old strategies will land you nowhere. Let’s try different strategies and implement the new to get some positive results.

SWITCH TO NEW PROGRAM
 
Switching to new programs is what is you require to get the desired physique. You must have noticed that guys in the gym repeat the same rep training even after months. And I am not sure if you have noticed that they are not getting exact shape they thought of. Sometimes it happens that when you follow same program for months or may be for a year and suddenly you realize that there are no results then switch to a new program. Struggling hard with the dumbbells in the gym for months will not help you to gain muscles. The simplest way is to change the way you workout.

WORKOUT LOG IS WHAT YOU NEED
 
Track your workout and maintain a record is the thing which is very helpful in actually analyzing your efforts. If you are not habitual of keeping track of your workouts then it’s the best time to do this.

CALORIES COUNT IS ESSENTIAL

If you are in a habit of eating junk food and much attracted towards the delicacies then it’s the time to stop alluring your taste buds and to become a calorie conscious. For any fitness enthusiast it is necessary to strictly follow a diet low in calories. There is no use of burning extra fats in the gym and then eating unhealthy high fats diet. This will eventually affect your physique and your efforts will go in vain. So it is advisable to follow a healthy diet plan and constantly stick to that.

DON’T BE A BIG FISH
 
You must be treated as the big guy in the regular gym you are visiting for months. However, if you actually visit other gym then you will realize that you are not the big guy anymore as you will be a mere normal fitness freak there. So, don’t be a big fish, aim high and keep a motivation factor so that you should not deviate from your targets.

Refrences:
http://www.jmaxfitness.com/
http://www.jmaxfitness.com/blog/5-strategies-to-supercharge-muscle-growth/

Is it Possible to Build Body Muscles as a Vegetarian?

Of Course Yes!!

“Dude, you just can't build muscle on a vegetarian” --- An Old Philosophy.

In today’s bodybuilding world, if any trainer says such type of answers, this completely means, he/she is not a professional bodybuilder. This is because of the latest scientific proven results, which says, a vegetarian can build muscle and gain strength just like meat eaters.

So, No need to get demoralized for a single thing if you are a veggie and have a passion to become a bodybuilder. According to research, we have mentioned some veggie meals that one can follow as their daily diet and intake maximum required proteins and minimum carbohydrates or Fats.  The list includes:

RICE AND BEANS:  A single cup of black beans and one cup of cooked brown rice include 20 grams protein and 77 grams carbohydrates.

DAIRY:  1 cup of low-fat cottage cheese contains 22 – 32 grams protein & 8 – 12 grams carbohydrate. 1 cup of plain nonfat Greek yogurt contains 20 to 25 grams protein & 6 to 12 grams carbohydrate.

EGGS: A whole egg contains all 9 essential amino acids and 6 grams protein and 4 – 4.5 gram fat. Egg without yolk includes all protein without the fat.

TOFU: 1/2 of a typical 14-Oz block of extra firm tofu contains 20 grams protein, 8 grams fat, & 4 grams carbohydrate.

TEMPEH: One 3 ounce serving of soya-only tempeh has 17g Protein, 7g Fats, & 9g carbohydrates.

PROTEIN POWDERS: 1 serving of protein powder includes 12 and 25g proteins, 5 grams carbohydrates and 2 grams Fat.

FAKE MEATS, NUTS AND SEEDS: The Fake Meats, Nuts and seeds do have protein, and some of them, like hemp seeds, are a complete protein source.

SUPPLEMENTS: Supplementing with creatine is a must for a muscle-building veggie. Supplements are required to intake Proteins, vitamin D, vitamin B12, Omega-3 fatty acids and more.


Still worried about being a bodybuilder?

References:
http://www.jmaxfitness.com/
http://www.jmaxfitness.com/blog/building-muscle-on-a-vegetarian-diet/

Factors that Influence the Physique of a Bodybuilder

People adopt bodybuilding to achieve better looks and an attractive physique. But this is a fact that not all professional bodybuilders are that much attractive or we can say, most of the professional bodybuilders do not have the attractive looks. We've derived two basic reasons behind the unattractive looks of a body builder are:

First, they are not handsome enough, i.e. an appealing face can make every well-built person more attractive, and a horrible face can turn any muscular body look inferior. So, it’s not just bodybuilding that will help you seek out your problem.

Secondly, professional bodybuilders most often demonstrate an abnormal development in their tissues other than muscles to be built up. This is nothing but a genetic effect. This can also be an effect of extra proteins and steroids consumed. But the final result is different. People can have different types of tissue development with similar workout process. 

For Example:

 The Bat: A V-shaped Body (W-shape, really).

Flex Wheeler: Greatest Curved Physiques of all time

Steve Reeves: Look at the awesome V-shape.

Concluding, there are a number of genetic factors on which physical appearance depends, besides muscle mass and fats. So, you just don’t have to worry and follow these basic bodybuilding lessons:

• Define your goals and honestly move towards those goals.
• Work out focusing, “Maximize Muscle, Minimize Fat”.
• Don’t follow different goals after small time intervals, rather choose a long term specified goal and follow it till the last.
• Don’t worry about your biceps shape and peak size; it’s your body compatibility that works. You just focus and try to achieve the final goals.

References:

http://www.jmaxfitness.com/

http://www.jmaxfitness.com/blog/exploiting-the-bodybuilding-physique/

Bodybuilding Lessons - Checkout What Tim Berzins & Jason Maxwell Suggest to Get Big Shoulders

This fitness blog tells what could be the necessary steps to follow so to achieve the bigger and attractive shoulders.

We all know, the shoulders play a crucial role in bodybuilder’s life spam. But if he’s having a strong physique just lacking from shoulders size, he’ll be regretful till has not achieved the desired shoulders.

Let us discuss what the experts are suggesting to easily achieve the strong and attractive shoulders. Here’ we have asked a simple question from fitness experts, i.e. “How do you get big shoulders?” and selected out the most attractive answers from all of them. So, let’s see what Tim Berzins and Jason Maxwell suggested achieving the level of the shoulders:

Tim Berzins - “Get Stronger in a Variety of Rep Ranges”

  

Elaborating: Shoulders responds very well to heavy weight, followed by lighter, higher rep training. For heavy lifting, go through the 4 to 6 rep range on composite movements and for higher rep stuff, go through the 10 to 15 rep range using secular exercises.

Make sure to take care of your rotator cuff muscles with very light, very high rep shoulder stability exercises like external rotations, internal rotations, face pulls, etc. Also, be sure to include plenty of mobility work for some tight areas (usually the anterior delts).

Finally, If you yearn for the bigger shoulders, you must get stronger. Make strength gains a priority and you’ll definitely be happy with the final results.

Jason Maxwell – “Focus on the Medial Delts, and the Rear Delts”

Elaborating: Pick one exercise for medial delts, and one exercise for rear delts.

Medial Delt Exercises such as: Barbell Military Press, Dumbbell Overhead Press, Barbell Behind the Neck Press, Lateral raises and Rear Delt Exercises such as: Dumbbell Hang & Swings, Face pulls, Rear delt machine. For medial delt exercises, you’ll need to work on 10 sets of 5 to 12 reps per week.  Or can split it up into 4 sets of 5, 3 sets of 8 to 10, and 3 sets of 10 to 12, and for rear delt exercises, you’ll want to do 300 total reps per week using sets of 15 to 100

So, If you are getting confused about what to take on to achieve bigger shoulders, prior advice is just a click away. 

Refrences:

http://www.jmaxfitness.com/

http://www.jmaxfitness.com/blog/ask-the-experts-how-do-you-get-big-shoulders/

Is the Bro Split a Myth? – Lets have an Experiment

Wana know the very easy steps to get the perfect abs, six packs and jacked muscles?

Nobody has studied as such scientifically, to get the accurate results on bodybuilding workouts that shows the advanced information and satisfactory results. So, there’s is not a single confirmation available on what can be the best possible way to work out if you are a beginner, or have fewer information about this bodybuilding thing. 

Good News!! 

Brad Schoenfeld and his team has recently carried out with a controlled experiment and got a wonderful answer to this query. The experiment continued for total 8 weeks.

In this experiment according to Mr. Schoenfeld, they adopted a total of 19 individuals with an average lifting career of four years. They were divided into two teams and were assigned to do different training protocols with same volume of workout routines.

The First group was total body training group, so they worked all muscles in the same session.

The second group was a typical split body routine, with 2 to 3 muscles worked per session.

The session continued as mentioned below:

As you can easily find, the total body routine included working out all muscle groups recurrently, but on the other hand, split body routine breaks down into chest and back, then legs, then shoulders and arms. Both of these two sessions appraised the hypertrophy in the upper and lower body muscles, but the total body group team has appreciably increased muscle mass in their biceps. Therefore it’s been concluded that the total body group had greater advantage over their routine exercise. 

This Result – “Minimum Efforts  ... Maximum Gain …”

From the experiment, this has been concluded that the splits are good to include in workout but with frequent repetition sessions in a week, to offer the maximum hypertrophy advantage and to give the most efficient working out experience to a human body.

Click on to get the further information on bodybuilding myths debunked.

References:

  

      1. http://www.jmaxfitness.com/

      2. http://www.jmaxfitness.com/blog/is-the-bro-split-a-myth/