2 Muscle Building Secrets Guaranteed to Add Muscle Mass!

!±8± 2 Muscle Building Secrets Guaranteed to Add Muscle Mass!

Building muscle mass is much easier to do when you are
armed with the correct information. With the correct
information, you'll build muscle mass faster than you
thought possible.

If you're frustrated with your muscle gain or fat loss goals,
I sympathize with you completely, and understand exactly what
you are going through. I worked out for years before finally
figuring out the correct ways to go about building muscles and
losing fat.

I finally figured out that the routines and weight lifting tips
touted by professional bodybuilders and the muscle magazines just
aren't going to work for most people. But take heart, you can start
building muscle with effective weight training routines and nutrition
programs.

Following are a couple of weight lifting tips that I've found to be
extremely effective in building muscle and adding strength as quickly
as possible. Putting together a program that incorporates the following
weightlifting tips will point you in the right direction and get
you making gains you hadn't thought were possible.

Building Muscle Tip #1 - An Intense Twist

Arthur Jones, inventor of Nautilus, pioneered the concept of
training with 100% intensity, ie, training to failure. And
this is an extremely important part of your routine if you are
interested in building muscles as quickly as possible.

However, as others caught on toe Arthur's effective training
ideas and the training to failure concept became more
widespread, an important piece of advice by Arthur was forgotten.
Arthur suggested that people go beyond failure.

And I'm not talking about some of the more popular high intensity
techniques available today such as rest-pause, forced reps,
drop sets, etc. I'm talking about a very specific way of training
to failure that is very effective for building muscle mass.

Arthur Jones suggested that once you could no longer complete
another repetition, you should continue pushing or pulling on
the weight for approximately another 20 seconds. Obviously,
on certain exercises like squats or bench presses, you either
need to work in a power rack with safety pins or have a very
good spotter.

Let's use the bench press as an example of how to use this
bodybuilding technique for building muscles. Most people, when
they start a rep and get stuck near the bottom, they drop the
weight against the safety pins or have their spotter help rack
it. Instead, you should continue pushing against that immovable
weight for a good twenty seconds.

On barbell curls, you would most likely come to a grinding halt
about two or three inches into the rep, when your arms are
slightly bent. You know you won't make the rep but you continue
to pull on the bar for as long as you can before finishing the set.

Muscle Building Tip #2 - Squat, Squat, Squat

You have to fall in love with the squat. It truly is the king
of all muscle building exercises, bar none. While some people
can build muscle mass on almost any training routine or diet,
most of us can't. So put as many factors in your favor as you
can control and one of the biggest is work hard on an effective
squat program.

Hard work on the squat is the single most important thing you
can do to ensure your bodybuilding success. Forget about the
latest greatest high tech routine or the newest supplement fad.

The key component to any program you do is hard work. Building
muscle isn't easy. But it can be made easier. Hard
work will take you much further than your choice of exercises,
sets or reps.

But if you get the other components of your training program put
together correctly and then add hard work and dedication, you'll
be absolutely amazed at the progress you can make. You'll be
building muscle so fast, you'll go from a before to an after before
you know it.

You need to use all the weight you can handle and then add some
more. Since the squat is the toughest weight lifting exercise
you can do physically, it's also the toughest mentally.

Your mind gives in on the squat well before your body does.
If you want to gain lots of muscle, you need to put an end to that.
Everything you have has to go into your squatting program.

The key to the success of rapid weight gain by squatting is the
amount of work you put into it. After your warm ups, load the bar
to a weight you normally do 10 reps with. Now, do 20 reps. No,
I'm not kidding. Like I said before, the squat is the most
mental exercise there is. I've never seen anyone, when properly
prepared mentally, fail to get 20 reps with their 10 rep weight.

These bodybuilding tips are very effective tips for building
muscle and getting stronger. Add them to your weight training
program and watch your muscle mass increase.

Keep in mind that weightlifting workouts like this are the best
way for effectively building muscle mass fast but
it's also the best way to lose fat, completely change the shape
of your body, and keep the fat off. Weight lifting is much more
effective for fat loss than aerobics or dieting alone.

2 Muscle Building Secrets Guaranteed to Add Muscle Mass!

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Bodybuilding - Best Muscle and Power Technique There Is (Rest Pause Training)

!±8± Bodybuilding - Best Muscle and Power Technique There Is (Rest Pause Training)

One of the best techniques for any bodybuilder wanting to build slabs of muscle along with power and strength is the training technique called RPT (Rest Pause Training). The first person to popularize the rest pause technique was the great bodybuilding enthusiasts and inventor of the nautilus machines Arthur Jones and later was further popularized by the lat great Mike Mentzer. The technique works wonders because of the intensity it generates and also the fact that it is so time constructive one can complete a chest workout in 15 minutes or so with this style of training. Mike Mentzer thought so highly of the technique that he stated "Looking back over my career and analyzing my training methods that yielded the best results, i can readily state that rest pause training was one of the most productive".

There are lots of different styles today on using rest pause training. For example Mike Mentzer had his own style while the current style of training Doggcrapp invented by Dante has a really affective style also. This is the general feel for a rest pause set. The bodybuilder performs a set to positive failure he then racks the weight, rests 10 seconds and then performs a second set again to maximum failure on the positive concentric portion of the lift. After the second set the weight is put down and again the bodybuilder rests another 10 seconds and performs another set to positive failure. On the third set the bodybuilders strength will of dramatically reduced because of the intensity of the technique. It is best to go for four sets in the rest pause technique usually shooting for around 3-4 reps on each set. Clearly if one is aiming for 3-4 reps on each set the weight will be fixed at quite a heavy weight (relative to the bodybuilders strength). If the bodybuilder cannot complete the whole 3-4 reps his training partner should assist him in completing the set with forced reps.

There are many ways of doing the rest pause technique and it really is an awesome technique. Please leave some comments if you want to further discuss the many types of rep ranges and sets one can use during a rest pause set. Be aware that the effort generated during a rest pause set will kill any starting of beginner bodybuilder,. even intermediate bodybuilders will struggle with the intensity and demand this type of technique has on the nervous system.

It is with word of warning that only advanced bodybuilders or those that have been training for around 4 years should try this technique. Because it requires sustained physical and neurological effort that only a highly developed muscle from years of training can produce.

If you do try the technique RPT please listen to your body maybe have 6 weeks on this style of training followed by a week off training. It really is superbly intense, while it is also superb at generating serious muscle gains and magnificent strength gains in the process.

Bodybuilding - Best Muscle and Power Technique There Is (Rest Pause Training)

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