Thursday, September 18, 2008

How to Build a Massive Button Popping Chest?

Muscle Gain Truth

Three simple steps to building some serious muscle mass in your chest!

First off, I want to start by saying that I feel your pain guys… I was there… skinny and flat chest… you could not pay me to take of my shirt or any reason! Even if I was at home alone in my room! I hated walking in front of the mirror and seeing that “tooth pick” looking kid... I mean, I have always considered myself an athletic person, but I never could figure out how to make my chest bigger… To make matters worse, I also have very broad shoulders! This means that not only was my chest flat but it was wide and flat… just plan pathetic! I absolutely hated going to basketball practice on the days when we had to scrimmage “shirts” vs. “skins”! It was absolutely embarrassing… the cheerleaders would always seem to pop into our practice on those days and I hated it with a passion! I did not want anyone to see how skinny I actually was under my shirt(s)… it bothered me so much… So moving along now… as I got older, I started doing some research to learn exactly what it takes in order to build some serious muscle mass in my chest. I was amazed at how simple it actually was! There are basically three simple steps that have to be followed and absolutely anyone can do them!
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First, you should always perform your chest workout with maximum intensity and progression. This means that you need to focus on moving the most about of weight possible for as many repetitions as you can. You should start with weight that you can complete at least five repetitions with but no more than seven. If you are able to do more than seven repetitions then you should increase the weight. During every workout, you should focus on either lifting slightly more weight or completing more repetitions.
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Second, you need an adequate amount of rest. When you are in the gym workout out, you are breaking down your muscles, not building them. Muscle growth takes place outside of the gym. With this being said, you need to make sure that your muscles have plenty of time to heal and grow! In order to stimulate muscle growth, each muscle group should not be trained more than once per week.
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Third, you must have proper nutrition. In order for your body to repair itself and build muscle it must have the proper tools. Your diet is probably the most important part of your muscle building process! If you are not eating properly, then you are completely wasting your time in the gym. Your body requires a surplus of calories, protein and other nutrients to rebuild your muscles bigger and stronger in order to handle the new stress that is being put on them.
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So there you have it! If you want to build a huge, massive and button popping chest, just follow these simple steps. Train with intensity and progression, rest, and eat properly. Do this and I guarantee that you will start to see results. It definitely worked for me… so I’m positive that absolutely anyone can do it if you are willing to put forth the effort.
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Best Wishes,
Greg Shyne


For a complete step by step NO-FAIL program for building massive lean muscle mass go to:
http://theMuscleGainTruth.info

Monday, September 15, 2008

Is It Possible To Build Muscle Without Gaining Fat?

Muscle Gain Truth

By Sean Nalewanyj
Natural Bodybuilding Expert & Best-Selling Fitness Author
http://theMuscleGainTruth.info

If you’re like 99% of the bodybuilding population out there, your ultimate goal is simple: an impressively muscular physique with razor-sharp definition to match.
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You want to be huge, and you want to be shredded as well.
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Because of the strong desire for this “ideal body”, most people eagerly dive into their programs headfirst. They don’t want the results to come slowly and gradually; they want to get from point A to point B as quickly as they possibly can and with as little work as is needed. Everyone is motivated to bulk up, but at the same time are afraid of putting on excess body fat.
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Let me clear this up right here…

If you want to add a significant amount of muscle to your frame over as short a period of time as you can, you will always end up gaining some extra body fat along with it.
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This is simply the nature of the entire process and if you really want to travel a significant way in the “bulking” direction, you have to be willing to accept this.
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In order to gain muscle size, you must consume a surplus of calories in order to support protein synthesis. However, there is no way to divert 100% of this caloric surplus towards muscle growth. A certain amount of it will always end up as stored body fat.
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If you want to make dramatic changes to your appearance over the shortest period of time, it is always best to focus on gaining size for a set period of time, followed by focusing on losing body fat for a set period of time.
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Since your levels of muscle mass play such a large role in determining your basal metabolic rate, it will always be far easier to melt off body fat once you’ve built up your muscle size to a significant degree. This is why beginning with a bulking phase is almost always the most efficient route.
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Based on what we’ve covered so far, the goal of a bulking phase is simple: build as much muscle size as possible while minimizing body fat gains. Your goal during a bulking phase is never to LOSE body fat; it’s only to gain as little as possible.
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This can be accomplished in 3 main ways…


1) Use a precise caloric surplus.

There exists such a thing as “optimal nutrition”, but there is no such thing as “super nutrition”. A caloric surplus is required to fuel muscle growth, but haphazardly cramming more food down your throat beyond what is necessary to build muscle tissue will simply cause you to gain more fat.

The generally accepted caloric surplus for supporting muscle growth is 15-20% more calories than is needed to maintain your weight. If you are consuming a caloric amount within this range, there is no need to go any higher.
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2) Pay attention to your food choices.

The vast majority of your food intake should be coming from lean, high quality proteins, natural/high fiber carbohydrates and healthy/unsaturated fats.
Rather than aimlessly chowing down on every food item in sight, make sure that you’re sticking to lean protein sources, keeping blood sugar levels stable through proper carbohydrate choices, and avoiding high amounts of saturated fats.
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3) Implement cardio sessions.

There’s no need to go overboard here, but implementing 2-3 cardio sessions throughout the week is another way to cut down on fat gains during a bulking cycle. Stick to high intensity/low duration forms in the range of 10-20 minutes, as these types of sessions do not cause the same degree of muscle loss as longer duration forms do.
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Once you’ve gained an amount of muscle size that you’re happy with (and this is totally up to the individual), you can then shift into a fat loss cycle and focus on stripping off body fat while maintaining muscle size.
However, just keep in mind that while bulking up, gaining some body fat is inevitable and the trick is simply to minimize it rather than totally avoid it.
To learn exactly how to structure a proper weight training and nutritional plan that will maximize your muscle gains while keeping your body fat levels under control, visit http://theMuscleGainTruth.info