Get out more of your muscles as you lift. Try to lift more explosively, to increase the testosterone synthesis. Lift heavy but clean, with proper technique. Lower the weight quite slowly but then lift it up as fast as you can, this will make you stronger and build some good, lean muscle mass.

Tip #2

Try to do as little cardio as you can. This might sound stupid but this is how it works. You should change the way you train – few weeks power, few weeks endurance and so on – this is the key to great success in every sport, you need to train smart and hard. This muscle building tip is one of the most important ones!

Tip #3

Eat protein rich food (fish, red meat e.t.c.) if you want to stay tight and build lean muscle mass. If you don’t care about getting some fat too, you can eat just everything you see and you will build some muscle for sure – this is called bulking process, after whom you can burn the fat and stay tight and lean!

Tip #3

In order to build muscle, you MUST sleep a lot. In muscle building sleep is one of the most basic things, together with workouts and nutrition. If you want to build good muscle mass you need to sleep for about 8-10 hours a day.

Tip #3

Include main powerlifting movements in your workout. Squats, Bench, Deadlift – these are your gods if you are serious about muscle building. And remember that in these basic movements you will work out most of your muscle so make your workout routine smart, or you can chose one of the routines found on this page.

Stay tuned for more muscle building tips! This was just the first edition! Come back for more!

Eating

This is the basic and the most important point of gaining weight. How can you build a house without bricks? You can’t. So how do you imagine building muscle without eating? The math here is very easy – eat more calories than you burn. As simple as that. Average calorie intake for women is about 2,000 calories a day and 2,500 for men. But with hard workouts and fast metabolism for great results in muscle gains you need about 3,500 calories a day. But don’t get me wrong – McDonald’s won’t save the day this time. Only high quality calories and balanced meals can help here. I mean proteins, carbs, vitamins, fiber. If you find it hard to add those 2 extra meals a day – use weight gainers. They are natural products and will feed your muscle with extra proteins and carbs. Don’t forget to drink a lot of water.

Training

Stick to the basics. Squats, bench press, deadlifts. Try to avoid isolated exercises – work with free weights. You can use our free weight gaining workouts : beginners weight gain, intermediate weight gain. Do not over-train. This is a common mistake that a lot of people make trying to gain weight. Maximum time you have to spend in a gym is 40 – 55 minutes (with this I mean only the time when you are doing your workout not chatting about girls with your buddies).

Sleeping

Sleep at least 8 hours a day. Your muscle grow while you sleep and body maximizes it’s growth mechanism in weight gain process. Your body have to recover! Read more about importance of sleeping.

1)Hard cardio (aerobic) can stimulate heart attack. I won’t say that you shouldn’t do cardio! Not at all. But you shouldn’t force your body, you should feel the line when your body starts to damage itself. But heart attacks does happen, even to famous athletes.

2)Improper technique on bench press. You can black out because of improper breathing – this can happen because you need to generate a lot of power and your brain can run out of oxygen giving it to muscles ( and other reasons on this one ). If there are no spotters – I hope you are lucky. People die from this time to time… breathe properly.

3)Bad attitude – acting foolish. If you want to be clown – go and scare kids on streets or whatever. You have NOTHING to do at gym. IF you lift – lift hard and concentrated. Another thing is that some people don’t take weight lifting seriously – they don’t warm up properly etc. but you should warm up and do everything right just like in the army! If you can’t do some exercise properly – replace it with some that you can. If you will act foolish you will hurt yourself badly and you can’t blame the weights about it – blame you and your attitude!

4)Don’t think of lifting as ”Little is good – more must be better!” no no no. You shouldn’t exercise too often (3 days a week is ok), you shouldn’t exercise too long (45-90 minutes is enough). Exercising with the right frequency will help you prevent injuries and over-training that can have some serious consequences. Even your immune system is wakened if you train too often and too long. You should avoid some dangerous exercises such as – behind-the-neck presses, behind-the-neck pull-downs, and squats in a Smith machine, or dips with weight hung around your waist.

5)Imbalanced weight training. If you want to build muscles and put on weight you must do it everywhere on your body equally, if you train quads, you must train hamstrings too, if you train ABS you must do some back exercises too. This can cause bad posture and even some really bad consequences. Follow only expert designed training program, even if your friend seems hell of a smartass…

6)Improper technique – this is a killer one! For example bouncing weight of your chest while doing bench press. Or bouncing the weight up while performing squats – this means a blown out knee! Injuries will haunt you all of the time, so better do everything clean.

7)Don’t lift too heavy – leave your ego outside gym. If you can’t lift it properly – don’t lift it.

8)Momentum. Every and each one of the serious athletes out there will laugh at you if you will use momentum while performing exercises. Perfect speed, technique = perfect results = perfect muscles.

You need not only to work hard, you need to work smart! You can’t use only your muscles – you must use your biggest muscles – brain. Good luck in building muscles and putting on some serious and lean mass.

How and why stretch marks appear, and how to cure them later in this article.

The first signs of Stretch Marks

When you are performing your usual workout routines, you may notice that the skin gets red or even purple in the areas worked out. Some think of it as sweating or strain of the workout, but this is wrong! The saddest thing is that men usually think that they can not get stretch marks. But… we can – and when we face the fact, stretch marks are already in very bad condition.

Why do Stretch Marks occur?
We want to build gain weight, build big muscle but the skin, poor skin, has its own limits – it can’t be stretched so much, and – blam!, skin splits and leaves a stretch mark. Mostly people think that stretch marks is a problem of teenagers and pregnant women, but nowadays the problem has spread across the bodybuilders too. This is a problem of every person who goes to gym, even for them, who just want to tone up body! This is serious!
If you want to work out intensively you must use some kind of skin protection to help your skin withstand the heavy stretch. There are numerous of creams that help to prevent and even to cure those scars. The creams penetrate the sites where the skin was damaged and your own body begins to repair the damaged skin – this results in a healthy skin with barely noticeable stretch marks.

But don’t buy those creams without researching which would be the best for you! The market is fulfilled with /so to say/ crap. Don’t buy the creams from some “friends” or some unauthorized dealers, you should buy the creams from some sports nutrition shop (very effective creams) or the drugstore will work too (not always effective).
But remember that not always you can get rid of those stretches! Sometimes you will just have to give up the fight and think of something else… the best way is to avoid stretch marks not try to cure them. Keep your skin healthy all the time, not only when something bad has happened!

Anabolic steroids

In sports steroids are illegal to use because of the advantages they give. But even then athletes are trying to find new ways how to gain strength, gain muscle, cut down fat and much more! They want to be successive by any costs.

Ok.. I’m too rough with steroids – steroids sometime are good guys too… Steroids are used for the treatment of different conditions such as AIDS, cancer and some more. Steroids promote body a natural strength and possibilities to fight diseases.

Like every drug, steroids have side effects and IF you want to use steroids you MUST consult your doctor before starting your steroids cycle (bulking up or gaining strength – that doesn’t matter really). Steroids can cause long term negative health consequences like:

•    Liver damage – this is real and this is what will happen. Oral steroids cause the most damage to liver. But injectable steroids have other minuses… liver failure is the worst that can happen.
•    Steroids increase the level of testosterone in body ( this is why they help to gain strength and build mass so ‘’easily’’ ) but the overproduction of testosterone can cause aggressiveness, low sex drive and low sperm count
•    Steroids increase water retention too; this leads to an anabolic state which is why athletes (especially bodybuilders) use them. But fluid retention increases workload on the heart, therefore blood pressure increases and this can be a serious problem and even cause of a heart attack.
•    Finally all steroids change into estrogen and this is why steroids can cause your breasts grow larger (the first sign is soreness in nipples).

Growth hormone is as dangerous as steroids (if used improperly, of course). Growth hormones activate the components in body that cause the muscles to grow.

It’s possible to have large muscles, and a totally ripped body without using steroids or growth hormones. Sure, you will become bigger quicker, but introducing these substances into your body will have negative long-term effects.

To bulk up you must eat, if you care more about fat – eat less food that contains fat (burgers, crisps etc.), but fat is not always a bad thing… to stay simple – fat is energy, our body uses fat as fuel, if the fuel is more than we can use, it gets stuck in the fuel cistern. It is as simple as that.

Of course none of us wants to stay fat – we just want to get bigger, to bulk up. So what we should do:

• Try to eat more fat in morning than evening because we don’t use fat in night.

• Eat carbohydrates, they can dissolve into fat or into musscles(proteins)

• Proteins are good but not essential in bulking

You are not oblige to brake your everyday eating habits, just eat more and you will succeed in your bulking process.

Eat 5-6 meals per day. Do not get overeated each time – eat just not to stay hungry.

Rest, rest. REST! Sleep a lot. Sleep when you can, sleep when you want and when not -just sleep.

Stay possitive… it is importatnt if you want to reach your goals, build your mass and muscles!

About supplements:

Gainers, Creatine, BCAA.

You should just eat a lot and sleep. Supplements are not primary, but you will reach your goals faster with them. Supplements listed above are excellent choice. Use them and rest a lot – it is the key.

Don’t forget about the right weight gain  training program!