There are many things you can do to increase your rate of gaining your muscle mass. Here are some of the things you can do according to bodybuilding magazine:

1. Increase your weights

The best and most obvious way to increase your muscle gains is to increase your weights in the gym progressively. So every workout is harder than the next, but shouldn’t be too hard that you fail to recover by the next workout.

2. Workout two times a day

Yes I said it. Workout more than one time a day and your body will go crazy in building more muscle. Don’t do this for longer than 2 weeks as this will cause over training if done for long term. So if you train 4 times a week, train 6 times a week for 2 weeks and then go back to your normal workout plan.

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3. Adjust your reps

Many argue that slow and steady reps are the only way to increasing muscle mass; however from experience I know that adjusting the reps in any way, increases muscle mass as it shocks the body into doing something it does not normally do. So if you normally do slow reps, do high reps for 2 weeks and see how it goes.

4. Go Crazy on your workouts

Do all reps till failure; in other words, if you are doing a biceps curl, do it until you cannot do it anymore; wait 1-2 minutes, and do it again! This is another method used by bodybuilders when they are stuck in a rut and do not seem to be gaining anymore.

5. Target Big Muscle groups

Do more squats and back exercises with med-heavy weight (70%-85% 1 rep max). This will force release of more hormones in your body to go towards building even more muscle mass.

6. Rest

This cannot be emphasized enough; recovery is the only time when your muscles actually grow; so make sure you are getting 8-9 hours of sleep. Don’t keep any lights on in the room you sleep, as this inhabits the body’s ability to going into the deeper, vital modes of sleep, where growth hormone is released for rebuilding muscle.

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There are many mistakes a bodybuilder can make during a training regime on the quest to building muscle fast that will most likely hold him back from getting results; could you be one of the many bodybuilders making these mistakes?

1. No Cardio

Cardio is essential to a mass muscle gaining program; it improves your circulatory system, allowing your body to be able to distribute required nutrients to your muscles for rebuilding and growing. Not only that, it increases your appetite which allows you to eat more. Cardio is vital to building muscle fast.

2. Not enough Recovery

Many bodybuilders are actually training too much, with hardly any time to recover. Recovery is actually when your body builds muscle and is essential to maintaining and increasing muscle. It also lets you recover mentally to be ready to give it all you have for your next workout! After all, if you haven’t got much motivation, you will not focus as much; therefore the workout will not be as intense as it is required.

3. No Goals

This usually occurs after a competition; ask your judges where you need to improve and sit down with your personal trainer and go through building your next workout plan with him. This will let you focus on the task at hand, rather than going about it blindly.

4. Low Food Intake

This one I have done myself many times; I only found out when I actually went on a 1 week trip to North Africa, and had slightly more to eat than I would normally have. I was in for a shock, my gains almost doubled despite not training that week! This should put the emphasis on recovery periods and eating clean healthy food at periodic times, to feed your hungry muscles.

5. Not Eating

Yes, I have actually seen people do this during their off season thinking they will get away with it gaining too much fat during bulking. This is a common misconception; if the body is allowed to become hungry during a time of its recovery or after training, it will eat through your new build muscle growth so fast, that you can lose most of your gains within 2 weeks if you actually skipped meals. So NEVER SKIP A MEAL if you are aiming  to be building muscle fast!

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There are many ways you can train to reach your fitness goals when it comes to bodybuilding. It doesn’t matter if your goal is to gain more muscle, lose fat or simply increase your strength. The most advanced system for overall perfection only happens when you use the periodization method with your weight training routines.

The periodization method is when you divide your training through the phases for optimal gains and recovery.

The phases include:

• Hypertrophy: This is the growth stage of muscles where your diet is to eat high amount of calories; CLEAN HEALTHY calories. Your weight training regime will consist of 3-6 sets of 12-20 repetitions of 60-80% of your 1-rep maximum.

• Strength: This phase is when your diet still includes high calories, however your weight training regime is 3-6 sets of only 1-5 reps; using 80%-120% of your 1-rep max.

• Cutting: During this phase, you cut your calories to the bare minimal to maintain your muscle gains, and workout to decrease your fat percentage. This phase is sometimes joined with the endurance phase. Reps are high and using only 50%-60% of your 1-rep max

• Endurance: This phase is usually when more cardio is introduced to lose fat; aiming to keep fat percentage at around 3%-7%. This phase usually happens during spring time, just before the summer; or just before any bodybuilding competition.

• Recovery: This phase is used in-between the other major phases such as Hypertrophy and Strength because of the nature of the program. It helps avoid over training and allows the body to grow to its maximum potential in terms of muscle. This phase is often ignored by some bodybuilders as they see this as wasting time; however this is a vital part of reaching any bodybuilding goal, whether it is fat loss, or muscle gain.

Now that I have given you the raw essentials needed to create a master workout program, you should get right to it to design your master piece. The next cycle you do design, you will then know where to increase the weights for gradual increase of strength and muscle!

It is also a great idea to keep your diet journal in the same book as your periodization workout plan; this will remind you of what phase you are in, and to keep all efforts working towards one goal and set your weight training routines accordingly.

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There are many bodybuilding workouts out there; however I have a workout program for you that should shock your muscles to encourage new growth and even more fat loss. I have built this workout regime to focus on a 4 times per week training; therefore it is not for the light hearted bodybuilder. If you are serious about bodybuilding, than this is for you.

I have only presented four routines here, but it should give you an idea on how your body reacts to various training regimes; so you can tell what exercises are most effective in producing the best results for you.

You will notice that I have purposely focused on bodybuilding workouts of the larger muscle groups, as they are often ignored; legs being the most ignored part of them all, and the arms and chest being the focus of a training regime.

Focusing on your chest and arms will actually get your body out of balance and have a negative effect on your posture as well as your general quality of life; so always target larger muscle groups first and then work on the other smaller muscle groups.

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There are many ways to reach your ideal body; but what are the most effective ones for your specific type of body and your goal. Are you aiming for fat loss? Gaining mass? Strength?

That is one question that is never asked in any bodybuilding website and therefore is greatly overlooked when planning a bodybuilding workout regime. You have to realize that, you cannot copy off someone else’s workout regime and bodybuilding tips while expecting the most effective results for YOU.

In this article, I will explain what is the best way to find your most effective workout regime for any of your bodybuilding goals (muscle gain, fat loss etc).

The best way to gain muscle mass…

You have read it before; countless bodybuilders giving various bodybuilding tips on the best way to gain muscle mass. The problem is, everyone’s body type is different, it will never be as effective as finding your own bodybuilding workout plan.

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Here is the “advice” given on various bodybuilding magazines we will have a closer look at now:

• “Do Slow reps for gaining muscle mass”
• “Workout biggest muscles to gain mass overall”
• “Avoid cardio as it can eat through your muscle gains”

These might seem like honest, sensible advice when read in magazines; however they can be dangerous if you actually haven’t worked out your best bodybuilding type. Say, you start to avoid cardio to work on muscle mass; when your body actually needs both to reach its optimal levels in distributing/circulating nutrients.

This is when you have chosen to ignore your body and simply following an empty piece of advice, which was probably said with the best of intentions.

The key is to train consciously and look how your body reacts to it. This way you can adjust your workouts accordingly; you can read a million articles on bodybuilding tips and how to eBooks or even take several different supplements, but you will never get the control you need until you focus and concentrate on each and every workout session consciously and find out what is the best for you own body.

Many wannabe bodybuilders follow regimes given by others in magazines very blindly; this can be a cause for serious concern. That is why I suggest you look at your own habits whilst training, so that you can change and improve your bodybuilding workouts; this is the ONLY way to long term results that not only make you look great, but feel fantastic!

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The Real Deal Body Transformation System contains virtually every tool could ever need to get yourself into impressive shape fast.

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It’s reasonably plain that no 2 humans beings are exactly the same, so it should come as barely a surprise that different folk need to work out in different tactics and have different weightlifting routines. One of the primary factors which will help you become a successful body-builder is to understand your own body, to realize what your boundaries are and to understand how your body will react under stress. So to make the best of your weightlifting routines and workouts you may know your body type and know how it’ll have an affect on your training.

Scientists have developed a body type classification system based totally on some factors and everyone falls into one of the following 3 classes ( you can fall in-between, as these are quite generalized ) : endomorph, mesomorph and ectomorph. When you have established your body type, you can them adjust your weight lifting routine, training program and lifestyle accordingly. The 1st class we shall look at is the endomorph body type.

Endomorphs sometimes find it actually quite simple to gain muscle mass, but also they find it really easy to put on weight. An excellent tip for endomorphs is to eat six tiny meals at regular intervals across the day to ward off hunger and nibbling on fast food. Drink lots of water to remain hydrated and do not eat anything for no less than some hours before retiring to bed to help fat loss. Endomorphs incline not to have too much difficultly putting on muscle mass, however if you would like good definition in your muscles you may must do masses of cardiovascular training like running. Doing this should boost your muscular definition by burning off fat. If you can, do your cardiovascular coaching after your weights to burn off even more fat.

The following category we shall look at is the ectomorph body type. These are folks who are sometimes tall, thin and have long arms and legs, they naturally have nearly no fat. The most important thing that ectomorphs have to do is to start eating more of the right healthy foods, so augmenting the calorie intake to put on weight and build muscle. They should concentrate on weight coaching vs cardiovascular vascular coaching and train to failure so you won’t lift the last weight of a set. Ensure that you are lifting weights at least 3-4 days each week, with a rest day between sessions to permit ideal recovery and muscle expansion.

The final class are the mesomorphs, which fall in between the other 2 classes and are typically the envy of the other two body types, as mesomorphs find it straightforward to build muscle and keep off fat. However, this will frequently lead to a fake sense of security as having this perspective leads to missed coaching sessions, which finally catches up to them. Mix up your coaching sessions to include both full body work out sessions and those to target particular muscle groups to improve definition. It’s not relevant what your body type is if you would like to be a successful bodybuilder, just adjust your coaching routines and your eating habits appropriately. Be dedicated and obsessed and you will achieve your goals.

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Men are not the sole ones who can build a great body. Bodybuilding for women is a good way to lose pounds, get fit, and look great. A good bodybuilding program will not make a girl look muscular if she doesn’t want to. The fear of getting too muscular is the number one reason why several ladies hesitate to start lifting weights and exercise, which is a sad fact. What a good muscle building program for women will do is sculpt you a gorgeous body that you will be proud of.

Bodybuilding typically started gaining recognition in the 1970’s after the release of the flick Pumping Iron starring Arnold Schwarzenegger. It was about this time the women’s liberation movement started rising in recognition too. As ladies started standing up for their rights, they also commenced to exercise their options to do what men were doing and that incorporated bodybuilding.

Now, there are 2 groups of bodybuilding women : those that work out for health and women who work for competition. Naturally, any bodybuilding program for women will have great health benefits, but those who think about competing will find themselves working out on another level. A huge group of women hesitate to start a bodybuilding program, because they do not want to seem like male bodybuilders with huge muscles and outsized shoulders and legs. But the body structure of women is completely different from men, meaning that they will not naturally produce the massive quantity of testosterone that men have – which is the main reason for huge muscles in men.

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Bodybuilding for women is more about sculpting muscles for the body to look toned and chiseled not to become enormous and huge. It can occur for those who opt to use illegal substances like steroids. But doing muscle training and choosing the healthy route will just produce the toned body that looks and feels great.

The female body is commonly thought of as a natural a work of art, but it’s not difficult to get off track with the stresses of life – particularly for women. They are anticipated to hold onto to a pre-conceived ideal of what a woman is meant to look like. Which has been the the ideal of a skinny, waif like physique displayed by fashion models for a very long time. Thank god this ideal is changing to a healthy, strong body with sexy curves.

Bodybuilding for women can make you a lot more self confident, you will feel happier about yourself, and look great as a wonderful side effect. Lot’s of people think the toned, chiseled muscles that female body builders have IS the ideal of what a girl is meant to look like. Getting healthy and staying healthy is crucial for everyone. Body building for women can help you get her there and stay there.

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One of the most frequent email requests I get is for a description of my vegetarian muscle building diet. Since there is such great interest in this topic I thought I would share it with you today.

Breakfast - My day always starts with a shake. This will normally consist of rice, pea or hemp protein, or some combination of the three. I blend 30-40 grams of protein in 8oz of organic coconut milk and 8-12 oz water. I also blend in a banana, mixed frozen berries, a tablespoon of cacao nibs, and 2 tablespoons maca powder, which is tremendous for increased testosterone production and virility. This shake is absolutely delicious.

Snack - Some time a few hours later, I will have a few tangerines and some pistachios/cashews or a couple apples with almond butter. The fresh ground almond butter from Whole Foods is one my favorite things and I could easily eat an entire container in one sitting. Sometimes for a treat at night I mix it with organic honey and kill the entire container, washing it down with a cup of hemp or almond milk.

I am big fan of high sodium intake for strength and energy production so I always have a few pickles every day and add sea salt to much of food.

Lunch - This usually consists of some kind of legumes or beans, which are a mainstay in any vegetarian muscle building diet, with organic brown rice or quinoa. I will sauté black beans with peppers, tomatoes, onions and garlic and mix that in with the rice. I top it with salsa and some fresh avocado. That is my Mexican style rice and beans. Sometimes I just mix the beans and rice or quinoa with marinara sauce. I always cook enough for two days.

I will sometimes have a salad with that or eat some raw veggies or mix some steamed kale or spinach into the whole thing.

Occasionally I will have a couple almond butter and jelly sandwiches for lunch. I have cut out peanuts and peanut butter completely due to the deadly toxins that they contain, along with wheat because of it’s inflammatory properties, so these are not eaten as much as they used to be. I get some brown rice bread for the times I do eat these.

Snack - Similar to above. When I’m not near food I always carry Raw Organic Food Bars with me and a variety of nuts. If I am home and have had fruit for my first snack I try to make this snack raw veggies and hummus along with a decent amount of nuts.

I also drink another shake some time during the day which is usually right after I train. It is similar to the shake above except that I don’t include the coconut milk or the cacao but I do use the maca powder. I blend a banana, almond milk, water, frozen spinach (you don’t taste the spinach at all so this is nowhere near as gross as it sounds) with Vega and some extra protein.

During my workouts I drink coconut water or regular water. And I try to drink at least a half gallon of water throughout the day out glass or my Sigg bottle and do my best to avoid plastic because of the estrogenic effects. I also drink a couple cups of green tea each day.

Dinner - I normally cook some kind of stew consisting of a large variety of vegetables and some kind of legumes. For example, the other day I got home and all that we had was squash, onions, spinach and garlic. I threw it all in a pot with vegetable broth, salt, pepper and yellow peas, which have 10 grams of protein per ¼ cup (you would have to eat a lot of meat to equal the protein in two cups of yellow peas). I let that cook for 2 hours and then mixed in some quinoa. It was absolutely delicious. Other times we will mix brown rice in with a variety of other veggies and lentils. If I was trying to get lean I would probably skip the brown rice. Adding potatoes (even just one) to the stews makes them creamier and even more delicious.

I severely limit my soy consumption because of it’s estrogenic effects but for the occasional cheat meal I will have some tofu with brown rice or some kind of meat substitue with brown rice pasta.

I also eat soy and wheat free veggie burgers one or two nights per week and always have a huge spinach salad mixed with tomatoes, broccoli, olives, peppers, onions, carrots, apples, berries, nuts, seeds, avocado, and whatever else I can fit in there. I top that with olive oil, Vega oil and balsamic vinegar.

Dessert - Occasionally, when I am going to cheat I will have some organic coconut milk ice cream. This is, obviously, made with coconut milk and not cows milk. It is delicious and pretty healthy. Coconut milk contains healthy MCT’s and has none of the dangers of cows milk. It is sweetened with organic agave syrup. I highly recommend it.

The only other cheat dessert that I will regularly eat is organic, dark chocolate. This has been shown to have a variety of health benefits. The brands I buy are those that support slave free, fair trade practices. These include Newman’s Own, The Endangered Species Chocolate Company and Green and Blacks.

So that’s my vegetarian muscle building diet. It’s very easy to follow, and a whole lot healthier than eating pounds of red meat and saturated fat.
Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He has trained thousands of clients during his 14 years as a professional fitness coach, including more than 500 athletes from over 20 different sports. Jason has written hundreds of articles for numerous top rated training magazines and websites and has authored four fitness books. He is also the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more great muscle building information, please visit http://www.musclegainingsecrets.com

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This is Part 2 revealing the last 5 Secrets.
You can read Part 1 with the first 5 Secrets, if haven’t already done so.

Secret #6:

A common use among body builders is the several meals a day diet. While weight loss is essentially an equation of calories taken in verses calories burned, when these calories are consumed can also make a significant difference.

Remember, if you want your six pack abs to show, you must rid yourself of that layer of fat on top of them! The Weight Watchers calorie counting system may not be the most effective way to lose weight here.

Eating five to six small meals a day is more important than counting the precise number of calories eaten verses those burned. What the several meals a day diet does is it keeps your metabolism up during the entire day; this in turn, gives up energy and helps to prevent binge eating and over snacking.

Secret #7:

The next element in the three step process is cardiovascular training. This is one of the hardest areas for people to get conditioned to, but it does not have be so.

Cardiovascular training does not mean hours on the treadmill or running a marathon. It can be done in many other different ways that can be quite enjoyable. It can be walking, jogging, running, biking, cycling, or even taking a salsa dance class.

Anything that gets the heart rate up and keeps it up for a certain period of time will work. It just needs to be done consistently. This, added to element one of good nutrition, will get you well on the way to losing that fat above the abs and showing your six pack off to the world.

Secret #8:

Without getting too detailed about the different muscles types in the abs, in can generally be said that you should train the abdominals in a very similar way in which one trains any other given part of the body.

The idea behind this philosophy is that, as stated before, generally speaking muscles are muscles and should respond in the same fashion to training and exercise.

Let’s make a practical application here. If you wouldn’t do 500 leg squats in a row, why would you do 500 sit ups? Just like other muscles, the key to tone is isolation. Find the correct exercises that work the correct group of muscles, and bingo – abs begin to appear.

Secret #9:

Here are a few exercises that can help you get the six pack abs you have always desired.

The first is the most obvious and perhaps the most over-used, crunches. There are many forms of the crunch, but more important than form is purpose. You need to take it slow, flexing on uptake and release, with a pause at the apex followed by exhale. This controlled crunch should keep anyone from unnecessary injury.

Leg lifts are also an import part of abdominal training. Again, the key is control. Leg lifts can be very difficult and can easily lead to torn abdominal muscles if you are not careful. Legs should be lifted one at a time, held, then released, followed by the lifting of both legs in the same manner. For the more advanced, weights can be added to the legs for further resistance.

Another great exercise for the abdominals is called the Jackknife sit up. This begins by lying flat on the ground, then slowing bringing your chest to your knees, meeting at an imaginary line that extends from the pelvis upward. Your hands can be used for balance in the beginning, then can be pulled up as one gets used to the motion.

There are hundreds of more exercise that one can do to train the abdominals, a little imagination and research can train the body in ways never seen before.

The important thing to bear in mind in the quest for gaining and maintaining six pack abs is that it is a simple combination of diet and exercise which can be broken up into three different elements: nutrition, cardiovascular training, and abdominal training.

Secret #10:

Following these simple steps will lead you down the path to getting the abs of your dreams. When you are ready to take things up a notch, be sure to check out even more in-depth six pack ab building techniques

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The following article provides tips, tricks and techniques for both women and men to both gain and maintain six pack abs. The overall process is very simple in nature.

It has two essential steps, strengthen the abdominal muscles and lose body fat. These two simple steps lead to the development and maintenance of six pack abs.

This is Part 1 revealing Secret 1 to Secret 5
Don’t forget to read Part 2 with the last 5 Secrets.

Secret #1:

Your greatest asset in getting six pack abs is not necessarily your body; it is your motivation and will power. It takes time and patience to get the six pack that you desire, but in the end, it is well worth the hard work and effort.

The second step is one that most people forget about. You can literally have six pack abs, but they are unseen because they are covered by a layer of fat. It is diet plus exercise that is the key!

There are several reasons why you might want six pack abs. The first of which is the most obvious one, looks. Whether at the beach, pool, or out for a day of fun at the park, everyone wants to look good, and nothing looks better than having six pack abs!

Secret #2:

In addition to this aspect, abs are the core of the entire body system. To have real strength in the rest of the body, one must also have strength at the core of the system.

Without strong abs, you are likely to injure yourself during work outs, plateau in other areas, and have a weaker body strength overall. Strong abs are key to having a strong body.

Secret #3:

The following are some simple diet and exercise tips for gaining and maintaining six pack abs. The two steps mentioned earlier can be broken down into a three step program.

You need:

1. Good nutrition
2. Cardiovascular conditioning and
3. Abdominal training

The combination of these three elements will give anyone seeking six pack abs the best results.

Secret #4:

Concerning nutrition, think of the old adage, “garbage-in, garbage-out.” If all you eat is high processed foods, fast food, and junk food then your body will reflect that garbage-in behavior. If you eat fresh fruits and vegetables, drinks lots of water, and stays away from highly processed foods, then your body will reflect that behavior as well.

Before you attempt to do even so much as a single squat thrust, you can be well on your way to a leaner stomach just by watching your food intake.

Secret #5:

A special note here to body builders and those who are into high calorie diets, if you concentrate on eating natural and whole-grained foods, you can actually eat more food!

In addition to that, the food that is taken in will be better used by the body and thus result in better performance. Often, it is not the quantity of the food that is the problem it is the quality!

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