build up muscles

One of the best exercise I know that you can do at home is the push ups. There are different ways you can do push ups. Here is some tips when you are doing push ups

1. The wider your arms are the more you are training the chest, and the less space it is the more you are working out your arms.

2. If you are doing martial arts or something else you can try doing your push ups on the knuckles as it will harden them and you will be able to give more hits without it hurting to much.

3. Don’t do it every day each morning and night. Have one days rest to let the muscles build up.

There is lots of more to know but ofcourse I like more to work out at the gym as you can get better results. But if you don’t have time this is an excellent chest workout.

Technorati Tags: chest exercise, chest muscles, Chest workout

To build mass there is a few different ways. There is a great tip that I got in my e book for you but here is some basic that can get you started directly. Basicly when you are doing 1-6 reps (repetitions) you will train the strenght. 7-12 Is optimal to build mass, ofcourse you build mass from everything but you will do it most around here. 13+ you will train your muscles stamina so you can last longer but won’t lift that much.
So the best way to build mass is to do around 7-12 repetition while you are doing your workout. Don’t slack while you are training as the results will be the same as your effort. Mass can impress the chicks but I wouldn’t aim for just building mass as you won’t get as much strenght and stamina if you do a bit of each.

The answer to that is because you aren’t supposed to train the same muscle group every day. As you know you build up the muscles while you resting after a workout. So you need to let the body rest or you will get very bad results. The resting should be arround 48-72 hours before you train that part again. When you are training you are breaking down the muscles and when you are resting it are rebuilding to get stronger so it can handle the weight better. I hope you understand a little bit more. You can learn more when you join my newsletters and get the ebook free.

Technorati Tags: arm exercises, chest exercises, muscle exercises

I started going to this gym about 2 weeks ago and when I get there I walk for 20 Minuites and then use all the equipment for lift weights, is that a good exercise routine? I usually do 2 sets of 12, I just was woundering how to build up more muscles with out drugs or steroids is there a certain pattern I should use on the machines or do I keep the number of reps the same or increase them or what? Any advice about this?
Consider doing chin ups to work your arms and biceps. I’m tellin ya, it’s a brutal exercise that will have your arms growing in no time. For your chest, there’s the obvious bench press, which I’m not a huge fan of myself. I prefer doing exercises that work with my own bodyweight – if you can master your own bodyweight, you’ll be going places. Just look at the average physique of a male gymnast – they work exclusively with their own bodyweight, yet they’re powerfully built (often putting most so-called bodybuilders to shame). For example, push ups are an old school but easy to perform (no equipment needed) way to really build a good chest and shoulders. To make push ups more challenging, you can elevate your feet off the ground, which creates more resistance due to gravity. Also, try doing the deadlift exercise – this is another good workout for the forearms especially, and to an extent the biceps if you’re lifting enough weight. Ask about deadlifts when you’re next at the gym.

I play rugby and will be playing colts rugby this season, i need to build muscle as i play second row and i am quite weak compared to other second rows in my league. I plan to do this without taking steriods, and any other advice would be gratfully recieved!
You can get a pretty good full-body workout with mostly body weight exercises. I’d suggest you buy a pull-up bar and a large sandbag. Check the links below on how to construct a sandbag to work out. I used small kitchen trash bags filled with about 5 pounds of sand each, double bagged and knotted. Those small bags went into a large, heavy-duty trash bag. Then that went into a small military dufflebag. You can do squats and most olypmpic lifts with the sandbag, and it will work out your stabilizer muscles as well. This is the workout our team does when we are away from any equipment. It’s called the television workout because you should be able to do it during the course of a standard television program. Television Workout 10 explosive push-ups (where your hands actually come off the ground due to the upward force. Rocky claps his hands after each one) 25 situps 15 burpees (aka squat-thrusts) 10 explosive push-ups 25 situps (quickly touch left elbow to right knee, then right elbow to left knee each time up) 15 burpees 25 regular push-ups 10 leg raises Lay on ground, lift legs 6-12 inches off the ground, hold for one minute. 10 push-ups with hands close set so your thumbs touch and your forefingers touch (making a diamond in between) 15 Mountain climbers 10 elevated push-ups (feet on floor, hands on chair or coffee table)

Not twitch muscle exercises, I’ll work on that during the spring season, but to build up leg muscle what are some good weightless exercises( or with weights/ better w/o because I don’t have to go to a gym)

There is different excercises that will train your leg and I think the best way to find out is google. Inner thigh can be good to train also if you gonna train your legs. But don’t forget to do arm exercises and stomach exercises too because the whole body works together

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I want to know some good exercises that will build up muscle. I already have a lot of leg muscle, but improvement is always good. Give me a detailed description the exercise. Any muscle group works. Please describe them well, I’m pretty stupid.
You need to do the whole less reps, more weight thing. The opposite, more reps, less weight will slim you down. Do as many reps as you can with the most weight possible, even if it is only one rep. Then take a stretch and do it again, stretch and again. Good luck.

Hello. I’m 6′3 and I weigh 198 pounds. I have a little bit of a gut and thin arms. I’ve started lifting weights and drinking protein shakes to build muscle. How can I effectively build up my arms and legs but at the same time lose the weight around my mid-section? Don’t the protein shakes make me gain weight? I also do two days of hard cardio and I work my abs hard during my lifting sections. Anyone have a good plan to build muscle and lose a little weight at the same time?
You should focus on 1 goal at a time, otherwise, you will do neither well. I’d suggest 5-6 days of cardio for 30-60 minutes per session. Vary the intensity- some days will be hour long sessions at a relatively easy pace, while other days should be intense for no more than 30 minutes at a time. The key is to mix it up and constantly vary your routine. As for strength training, I’d stick to just 2X per week while trying to lose weight. Once you are happy with your weight, increase that to 3X per week. Just be sure to give yourself a day of rest between sessions.Protein shakes in themselves won’t make you gain weight. They can be a valuable addition to help you gain muscle after an intense strength training session. I would only have them following your strength training sessions. Otherwise, they are just extra calories.