Mass Building Leg Workout

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Mass Building Leg Workout

This is a sample of one of our mass building leg workouts we are following to gain size and mass for our next competition: NPC Natural Ohio on April 3, 2012.

Mass Building Leg Workout

Mass Building Leg Workout

Mass Building Leg Workout

Mass Building Leg Workout

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Building Muscle Mass: How to Shape and Transform Your Body Naturally

Building Muscle Mass: How to Shape and Transform Your Body Naturally
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Building Muscle Mass: How to Shape and Transform Your Body Naturally

Building muscle mass is not the domain of just a select few people who already have size on their side. No matter what shape you are now in you can transform your physique into a sculpted and dynamic muscle machine if you are only willing to follow a plan that addresses all of the issues involved.

Building Muscle Mass: How to Shape and Transform Your Body Naturally

Training is important when anyone sets out to improve their body but your diet, attitude and long range exercise goals are also important. You need to look at where you are, where you are heading and what you want to accomplish along the way if you want your building muscle mass plan to be successful.

Building Muscle Mass: How to Shape and Transform Your Body Naturally
Building Muscle Mass: How to Shape and Transform Your Body Naturally

Just working out is not going to be enough to accomplish those body transformations you have in mind. You have to learn what exercises are needed to develop the muscles and physique that you want and then you have to follow a long range plan that will work. Eating the right foods, being optimistic, focusing on your goals and following a real weight training program are the key elements that will help you achieve your dream of building muscle mass quickly.

Getting stronger and more powerful is a process that takes time and effort, and you need to toss out any ideas that this is going to happen overnight. You have to allow your body to become stronger and build the lean muscles you want. Each time you workout you will be getting a little better, a little more powerful and you will also be burning more of that unwanted fat.

Start off slow and allow these muscular changes to occur in their own time. It will only take you a couple of weeks to start seeing and feeling the difference. Building muscle mass may start slowly but it soon revs up into a higher gear if you follow the steps of a successful, total body program.

When you work out with weights you will be building muscles and developing strength. You might have to begin the first few workout routines with the lightest weights but it won't be long before you are moving on to heavier weights and more challenging, strength training routines.

Always make sure that you can handle the weight before you add more weights to your routine. Building muscle mass is not a process that you can hurry or you will end up damaging your body and set your progress back by a number or weeks or months. When you feel that you have mastered the weight that you are using try adding another set of reps to the routine. If you can handle the weight after these extra exercises, then you are ready to move on and increase the amount of weights you are using.

Increasing the weights every 1-2 weeks is an ideal time frame. This allows you to fully challenge your muscles with the present weight you are using and also gives your muscles time to repair and strengthen before you are adding more weight to the mix.

Working out with Free weights is one of the best ways for anyone to start building muscle mass successfully. When you work with additional weight you give your body more stress which translates to more muscles being built. Those dumbbells are good to use but it is the barbells that will help you develop the biggest muscles. Barbells allow you to lift heavier weights and this is what you need if you are trying to really build your arms, chest, shoulders, back and leg muscles. Free weights are also the most versatile and efficient type of gym equipment to use when you are building strong muscles.

Squats help you work out entire muscle groups at once, and these are great exercises when you are building muscle mass in your lower body. Once you are able to combine those squats with deadlifts you will be working your entire body and the difference in your muscles will become apparent even faster than you had dreamed possible.

Compound exercise routines that work out groups of muscles will be the best place for you to begin if you are fairly new to exercising. This helps you develop multiple muscles with a few sets of exercises. You might see others who are content to only focus on one type of exercise but this is not the ideal way to workout if you are a beginner who is serious about building muscle mass. You do not want to target only one set of muscles and ignore the other muscle groups in your body. Once you have begun to develop that new, hard body then you can pay additional attention to your arms or legs.

Building muscle mass also requires a healthy diet of lean proteins, vegetables, fruits and healthy fats. As you start gaining muscle you will discover you will have to eat more just to keep your chiseled look. It takes a lot more calories to fuel just a couple of pounds of body muscle than it does to fuel 20-40 pounds of body fat.

Your workout plans for building muscle mass should include 3-5 days of strength training each and every week. These sessions should last for 45-60 minutes. On your days off you can continue to build endurance and burn extra fat by performing some type of cardio based activities such as running, walking or climbing stairs. Abdominal exercises help burn fat and tone belly muscles, and you can work your abs any day of the week. You can transform your body into a sleek, sexy, well muscled specimen but it is up to you to make the first move.

Building Muscle Mass: How to Shape and Transform Your Body Naturally
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Building Muscle Mass: How to Shape and Transform Your Body Naturally

This is a sample of one of our mass building leg workouts we are following to gain size and mass for our next competition: NPC Natural Ohio on April 3, 2012.

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Building Muscle Mass: How to Shape and Transform Your Body Naturally

Building Muscle Mass: How to Shape and Transform Your Body Naturally
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Building Muscle Mass: How to Shape and Transform Your Body Naturally

Building muscle mass is not the domain of just a select few people who already have size on their side. No matter what shape you are now in you can transform your physique into a sculpted and dynamic muscle machine if you are only willing to follow a plan that addresses all of the issues involved.

Building Muscle Mass: How to Shape and Transform Your Body Naturally

Training is important when anyone sets out to improve their body but your diet, attitude and long range exercise goals are also important. You need to look at where you are, where you are heading and what you want to accomplish along the way if you want your building muscle mass plan to be successful.

Building Muscle Mass: How to Shape and Transform Your Body Naturally
Building Muscle Mass: How to Shape and Transform Your Body Naturally

Just working out is not going to be enough to accomplish those body transformations you have in mind. You have to learn what exercises are needed to develop the muscles and physique that you want and then you have to follow a long range plan that will work. Eating the right foods, being optimistic, focusing on your goals and following a real weight training program are the key elements that will help you achieve your dream of building muscle mass quickly.

Getting stronger and more powerful is a process that takes time and effort, and you need to toss out any ideas that this is going to happen overnight. You have to allow your body to become stronger and build the lean muscles you want. Each time you workout you will be getting a little better, a little more powerful and you will also be burning more of that unwanted fat.

Start off slow and allow these muscular changes to occur in their own time. It will only take you a couple of weeks to start seeing and feeling the difference. Building muscle mass may start slowly but it soon revs up into a higher gear if you follow the steps of a successful, total body program.

When you work out with weights you will be building muscles and developing strength. You might have to begin the first few workout routines with the lightest weights but it won't be long before you are moving on to heavier weights and more challenging, strength training routines.

Always make sure that you can handle the weight before you add more weights to your routine. Building muscle mass is not a process that you can hurry or you will end up damaging your body and set your progress back by a number or weeks or months. When you feel that you have mastered the weight that you are using try adding another set of reps to the routine. If you can handle the weight after these extra exercises, then you are ready to move on and increase the amount of weights you are using.

Increasing the weights every 1-2 weeks is an ideal time frame. This allows you to fully challenge your muscles with the present weight you are using and also gives your muscles time to repair and strengthen before you are adding more weight to the mix.

Working out with Free weights is one of the best ways for anyone to start building muscle mass successfully. When you work with additional weight you give your body more stress which translates to more muscles being built. Those dumbbells are good to use but it is the barbells that will help you develop the biggest muscles. Barbells allow you to lift heavier weights and this is what you need if you are trying to really build your arms, chest, shoulders, back and leg muscles. Free weights are also the most versatile and efficient type of gym equipment to use when you are building strong muscles.

Squats help you work out entire muscle groups at once, and these are great exercises when you are building muscle mass in your lower body. Once you are able to combine those squats with deadlifts you will be working your entire body and the difference in your muscles will become apparent even faster than you had dreamed possible.

Compound exercise routines that work out groups of muscles will be the best place for you to begin if you are fairly new to exercising. This helps you develop multiple muscles with a few sets of exercises. You might see others who are content to only focus on one type of exercise but this is not the ideal way to workout if you are a beginner who is serious about building muscle mass. You do not want to target only one set of muscles and ignore the other muscle groups in your body. Once you have begun to develop that new, hard body then you can pay additional attention to your arms or legs.

Building muscle mass also requires a healthy diet of lean proteins, vegetables, fruits and healthy fats. As you start gaining muscle you will discover you will have to eat more just to keep your chiseled look. It takes a lot more calories to fuel just a couple of pounds of body muscle than it does to fuel 20-40 pounds of body fat.

Your workout plans for building muscle mass should include 3-5 days of strength training each and every week. These sessions should last for 45-60 minutes. On your days off you can continue to build endurance and burn extra fat by performing some type of cardio based activities such as running, walking or climbing stairs. Abdominal exercises help burn fat and tone belly muscles, and you can work your abs any day of the week. You can transform your body into a sleek, sexy, well muscled specimen but it is up to you to make the first move.

Building Muscle Mass: How to Shape and Transform Your Body Naturally
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Body Beast Review | Gain Mass | Get Strong | Build Muscle | Superhero Workout

Video Clips. Duration : 2.32 Mins.

Body Beast Review | Gain Mass | Get Strong | Build Muscle | Superhero Workout

http://www.JoePetri.com/body-beast/ http://www.SuperHeroWorkoutNation.com Body Beast Bulk: Arms Review - Week 5. Buik Arms is by far one of my favorite Body ...

Body Beast Review | Gain Mass | Get Strong | Build Muscle | Superhero Workout

Body Beast Review | Gain Mass | Get Strong | Build Muscle | Superhero Workout

Body Beast Review | Gain Mass | Get Strong | Build Muscle | Superhero Workout

Body Beast Review | Gain Mass | Get Strong | Build Muscle | Superhero Workout

No URL Body Beast Review | Gain Mass | Get Strong | Build Muscle | Superhero Workout




http://www.JoePetri.com/body-beast/ http://www.SuperHeroWorkoutNation.com Body Beast Bulk: Arms Review - Week 5. Buik Arms is by far one of my favorite Body ...

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Top 4 Mass Building Exercises

Tube. Duration : 1.72 Mins.

Top 4 Mass Building Exercises

http://muscleclass.com - Check out this site for more information about how to get bigger muscles and leaner.

Top 4 Mass Building Exercises

Top 4 Mass Building Exercises

Top 4 Mass Building Exercises

Top 4 Mass Building Exercises

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http://muscleclass.com - Check out this site for more information about how to get bigger muscles and leaner.

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5 Simple Exercises to Build Muscle Mass Fast

5 Simple Exercises to Build Muscle Mass Fast
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5 Simple Exercises to Build Muscle Mass Fast

Getting ripped involves a number of activities, most importantly, eating a muscle building diet, maintaining a healthy lifestyle and engaging in intense muscle building exercise. There are a number of exercises that are specially designed to build muscle mass fast. In this article I will introduce five of the most basic exercises to build muscle mass fast and take a look at how you can incorporate them into your workout routine.

5 Simple Exercises to Build Muscle Mass Fast

Pushups

5 Simple Exercises to Build Muscle Mass Fast
5 Simple Exercises to Build Muscle Mass Fast

Pushups are one of the best ways to build muscles and get ripped and have been used for many years by body builders. Pushups are an endurance, body weight exercise that is often recommended to people who wish to gain muscle mass without the assistance of weights. This simple exercise requires you to lift and lower about 60% of your bodyweight off the floor against gravity using your arms and upper body muscles. This leads to quick development of the muscles in your chest, shoulders and triceps.

Varying the push up position or adding resistance to push ups also helps in achieving fuller, well trimmed and stronger muscles faster. For example, if you wish to focus on your pectoral muscles, placing your hands farther apart is the ideal position while if your focus is on your triceps, your hands should be place closer together in a triangle formation. If you wish to improve the muscles of your shoulders, raising your feet in an elevated position such as on a workout bench will help.

Ultimately the best thing about push ups is that, they can be done anywhere thereby eliminating the need for an expensive gym membership or free weights. If you are new to this exercise performing 3 sets of 12-15 pushups, 3 times a week is a good way to start to build muscle mass fast with pushups.

Pullups

Pullups are considered to be one of the best muscle building exercises because you support your entire bodyweight with your arms as you lift yourself up into the air. In fact aside from strengthening your arms significantly, this exercise to build muscle mass helps to develop the latissimus dorsi muscle in the back and well trimmed biceps quickly. Pullups are also an excellent endurance and muscle building exercise.

Depending on your upper body strength and your weight, a typical pull up workout routine to build muscle mass fast should last for 5 - 10 minutes in total, incorporating 3 - 4 sets, with a rest of 45 seconds - 1 minute between sets. When starting out with pullups it is a great idea to perform assisted pullups by using an object to support your bodyweight, such as a chair. This does decrease the resistance on your muscles but will allow for your muscle to strengthen and adapt to accommodate your total body weight.

Aim to perform 5-8 repetitions per set to stimulate bicep, shoulder and back muscle development. Once you have built up sufficient muscle strength increase this to 10-12 reps of pullups per set.

Bench Press

The bench press is one of the most popular exercises to build chest muscles fast. Basically, you lower a weight to chest level then push it upward until your arms straighten, repeating this a set number of time. This weight training and bodybuilding exercise is specially designed to increase the strength of your deltoids, triceps and pectorals.

However many individuals love to perform this exercise in the gym but do not achieve rapid muscle gain because they see this basic exercise as simply throwing as much weight as you can upwards above your chest. The most important thing about the bench press is your form....explosive on the positive upward phase and slow on the negative lowering phase, leads to the quickest muscle gain. With proper execution of the bench press exercise, your pectoralis major and minor muscles will develop in a very short period of time.

Shoulder Press

Performing a shoulder press is one of the most common exercises to increase shoulder strength and muscle mass quickly. Depending on your fitness level, using dumbbells of 60 - 70% of your maximum load capacity (i.e. the maximum of what you can lift without losing correct form) will drastically accelerate shoulder muscle growth.

The shoulder press is performed by holding dumbbells at a resting position at shoulder level with your palms facing forward, then simple lifting the dumbbells straight upward above your shoulders and gradually lowering them back to the resting position. It is crucial to tighten your abs and exhale when raising the weights and inhale when lowering them to maintain form and promote muscle growth.

Biceps Curls

The final exercise to build muscle mass fast is the bicep curls. These are considered to be the most effective exercise to build muscle mass quickly in your arms and helps a great deal with developing the biceps, triceps, shoulders and forearms. They can also help in strengthening the stabilizer muscles of the upper arms.

Biceps curls are performed by placing dumbbells in the palm of each hand, then curling the weights up against gravity towards your biceps while keeping your palms facing forward. The weights are then slowly lowered to the starting position. It is important not to swing your arms, shrug your shoulders or arch your back. If you find yourself doing any of these then you need to reduce the amount of weight you are trying to lift. 8-10 repetitions of bicep curls with weight of 60%-70% of your maximum load capacity is a good way to get started with bicep curls.

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The Best Bodybuilding Workouts to Gain Muscle Mass Fast

The Best Bodybuilding Workouts to Gain Muscle Mass Fast
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The Best Bodybuilding Workouts to Gain Muscle Mass Fast

Training with free weights and bodyweight exercises is the best way to gain muscle mass fast. Using fancy machines typically puts the body into a stabilized position so that it isolates 1 muscle group but then there is less stimulation of the core and secondary assisting muscles. The best bodybuilding workouts always use heavy multiple joint exercises which not only work a primary muscle group but several other muscles get involved to accomplish the lift.

The Best Bodybuilding Workouts to Gain Muscle Mass Fast

Bodybuilding workouts for mass or strength should always include the heavy basics like deadlights, squats, dips, and pull ups or chins. If you want to gain muscle mass effectively and quickly you need to incorporate these into your routines. Many guys shun these exercises because they are difficult, require good form, and may even be embarrassed by the light weights they have to start with. Don't worry about the weight because once you start doing these exercises you will need to add plates quickly as the weeks go by. Adding additional plates making you stronger forces the muscles to adapt and continue to get bigger each month. I can't emphasize enough the importance of how the best bodybuilding workouts rely on these heavy exercises to beef up the entire body.

The Best Bodybuilding Workouts to Gain Muscle Mass Fast
The Best Bodybuilding Workouts to Gain Muscle Mass Fast

A guy that hasn't gained an ounce a muscle in months could grow like a weed if he skipped all the glamour muscle exercises and spent a few months getting his hands dirty with heavy deadlifts. This muscle building exercise not only builds the lower back and hamstrings but adds slabs of muscle to the entire back, shoulders, traps, and even the arms. It requires an enormous amount of power and muscle synergy to lift a heavy bar off of the floor and when done right you get a full body workout. This is the kind of movement that the human body most recognizes as something it needs to adapt to quickly by gaining muscle. Even bodyweight exercises like dips and feet elevated push ups can be more effective than many of the machines and the fancy movements inexperienced trainees are attempting.

The best bodybuilding workouts focus on getting back to basics so try this routine to gain muscle fast.

Monday

Deadlifts 5 x 5

Pull ups 4 x 8

Barbell Rows 4 x 6

Dumbbell Curls 4 x 8

Wednesday

Weighted Dips 5 x 5

Incline Flyes 4 x 8

Incline Dumbell Press 4 x 8

Lying Triceps Extension 4 x 8

Friday

Squats 4 x 12

Stiff Legged Deadlift 3 x 12

Bulgarian Split Squat 3 x 12

Seated Calf Raise 4 x 12

It can be very taxing to do heavy deadlifts the same week as heavy squats so in order to enhance recovery and work the muscle fibers differently you'll notice that Monday is a heavy day for back and Friday uses lighter weights and higher reps for legs. You then have the weekend to recover prior to deadlifting again. You do this for 3 weeks and then reverse the rep scheme for Mondays workout to Fridays workout. This way for 6 weeks you can hit your major muscle groups with higher and lower reps.

The Best Bodybuilding Workouts to Gain Muscle Mass Fast
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Why You NEED To Train Legs

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Why You NEED To Train Legs

Video: How To Get Ripped http://go2.sixpackshortcuts.com/aff_c?offer_id=6&aff_id=2634&aff_sub=WhyYouNEEDToTrainLegs&aff_sub2=DESC&source=youtube What's up si...

Why You NEED To Train Legs

Why You NEED To Train Legs

Why You NEED To Train Legs

Why You NEED To Train Legs

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Video: How To Get Ripped http://go2.sixpackshortcuts.com/aff_c?offer_id=6&aff_id=2634&aff_sub=WhyYouNEEDToTrainLegs&aff_sub2=DESC&source=youtube What's up si...

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Best Leg Workouts- Leg Workout Routine-Leg Press, Leg Exercises [Best Workouts Routines]

Video Clips. Duration : 2.02 Mins.

Best Leg Workouts- Leg Workout Routine-Leg Press, Leg Exercises [Best Workouts Routines]

http://go2.sixpackshortcuts.com/SHNO But other than some abdominal exercises, "everything we do is for the upper body." He has a ready answer for runners who...

Best Leg Workouts- Leg Workout Routine-Leg Press, Leg Exercises [Best Workouts Routines]

Best Leg Workouts- Leg Workout Routine-Leg Press, Leg Exercises [Best Workouts Routines]

Best Leg Workouts- Leg Workout Routine-Leg Press, Leg Exercises [Best Workouts Routines]

Best Leg Workouts- Leg Workout Routine-Leg Press, Leg Exercises [Best Workouts Routines]

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Muscle Mass Building Workout - The Key Exercises

Muscle Mass Building Workout - The Key Exercises
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Muscle Mass Building Workout - The Key Exercises

If you're interested in fast ways to build muscle and gain weight in record time, naturally you should ask yourself: "What are the best muscle mass building exercises to accomplish this?"

Muscle Mass Building Workout - The Key Exercises

The answer is simple, but because the market is flooded with so much garbage all you hear or read about is either the latest supplement or "advanced" exercises. If real, solid, steel-like muscles are what you want then anytime you are introduced to a "new" or "advanced" way of performing an exercise, you'll do yourself a world of good by throwing it out the window.

Muscle Mass Building Workout - The Key Exercises
Muscle Mass Building Workout - The Key Exercises

Too many times do I see curious skinny gym members look over at the "gym buff" doing some funky exercise upside down on an exercise ball with one leg up flailing a pair of light dumbbells around thinking that if they learned how to perform that exercise they can look like him. Forget about it. Whether it works for him or not is irrelevant, the bottom line is that this type of exercise or anything like it will NOT work for hardgainers.

If an exercise is "new" I can almost guarantee it is far less effective then the simple, basic muscle mass building exercises. Why? Because all of the best exercises for maximum muscle growth have already been accounted for years ago. They have and always will be the number one exercises for the single purpose of how to gain muscle weight fast. Nothing compares and they will never be bested.

Basic or compound exercises allow you to lift more weight, and the heavier weight you can lift, the bigger you will be. With that in mind, what are compound exercises and which are the best for maximum muscle mass? Compound lifts, or multi-joint lifts, are weightlifting exercises that force you to use more then one muscle group, preferably 3 or more.

For example, the bench press is a compound lift because although the primary muscle used is the chest muscle, your shoulders and triceps are also helping to lift the weight. Tricep pushdowns, however, are what's called an isolation or single-joint exercise. Since this exercise just isolates a single muscle, your triceps, it doesn't stimulate nearly as much muscle growth as a compound lift would. Though there are many different compound exercises, you must focus only on those that stimulate the most amount of muscle and allow you to lift the heaviest amount of weight.

Here are the granddaddy of all compound muscle mass building exercises that you MUST include in your workout if you expect to build maximum muscle mass in the least amount of time:

1) Squats (quads, hamstrings, calves, and also has an effect on most of the upper body)

2) Deadlifts (hamstrings, quads, traps, lower back)

3) Bench Press (chest, triceps, and shoulders)

4) Shoulder Press or Military Press (shoulders and triceps)

5) Bent-Over Rows (back, biceps, lats)

6) Pull-Ups (back, biceps, lats)

7) Bar Dips (chest, triceps, shoulders)

If your workout programs to gain muscle don't include any of these exercises, then don't expect to grow very much, and don't expect to grow at all if you are a hardgainer. Try starting your workouts out with one of these exercises first, before you do any other exercises for that same muscle. This will ensure you exert most of your energy into the most important exercises, the ones that will be most responsible for your growth. For example, if you are training your shoulders, start off with the barbell shoulder press before you do any laterals, shrugs, or any other isolation exercise.

A couple of months ago, a friend asked me why he wasn't gaining any weight and getting any bigger. So I asked him to tell me about his workout. You can probably guess what it was. Sure enough, he was doing about five exercises for each muscle group, mostly isolation exercises. He wasn't doing any lower body exercises whatsoever, and the only compound exercise he was doing was everybody's favorite: the bench press.

So here is what I did: I gave him a simple but proven workout program for fast results that consisted of ONLY compound exercises, which in fact doesn't look too much different from the list of muscle mass building exercises above. I told him to just do a few sets of each exercise a few times a week and to focus on just adding weight to the bar every week. Did he grow? About five weeks later he e-mailed me back and told me of his improvements. He weighed 18 pounds heavier and added around 20 to 30 pounds to each of the compound exercises I told him to do.

Is this a common result? Those who are willing to work hard on just a few compound exercises can expect results like this, even hardgainers. Was it easy? No. He worked hard, just like everyone else who got results like this. No fancy supplements or advanced exercises, just hard work on the key muscle mass building exercises, lots of clean food and plenty of rest.

Now that you know the key muscle mass building exercises for maximum muscle growth in record time, I want you to use them! If you haven't tried any of them before then you will be in for a treat. They're tough, they're demanding, they take sweat and grit and everything you got. They're not the type of exercises you can do while you hung-over or on 3 hours of sleep. You have to have lots of energy, be properly warmed up, and fully concentrated if you want to get the most out of them.

But they will bring you more results then all of the other exercises put together.

Muscle Mass Building Workout - The Key Exercises
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Best Shoulder Building Workout For Mass Strength & Definition!

Best Shoulder Building Workout For Mass Strength & Definition!

Best Shoulder Building Workout For Mass Strength & Definition!
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Best Shoulder Building Workout For Mass Strength & Definition!

Hi everyone!

Best Shoulder Building Workout For Mass Strength & Definition!

The key to a great workout for deltoids is directly related to the shoulder lifts you perform. Ultimate shoulder building is both a combination of power and strength as well as endurance. In this workout, focus on power and strength with the barbell press in the first exercise. Exercise 2 and exercise 3 will be dumbbell leaning lateral raises and dumbbell shoulder raises witch will initially focus on power and strength but as the reps and sets go on, will focus more on muscular endurance. This combination is the best shoulder building workout for mass and definition!

Best Shoulder Building Workout For Mass Strength & Definition!
Best Shoulder Building Workout For Mass Strength & Definition!

Shoulder Building Exercise 1 - Barbbell Press

4 Sets - 15, 12, 8, 6 Reps

60 second break between sets

Shoulder Building Exercise 2: Dumbbell Leaning Lateral Raise

4 Sets of "Moving Down the Rack"

Moving Down the Rack: Take a weight that you can perform 10 to 15 leaning lateral raises, perform the set to failure, then drop the weight by 2.5 to 5 pounds and perform another set to failure. Repeat these sets of leaning lateral raises until you reach the end of the dumbbell rack and you have no more weights to lift!

Shoulder Building Exercise 3: Dumbbell Shoulder Raise

4 Sets of "Moving Down the Rack"

Moving Down the Rack: Take a weight that you can perform 10 to 15 dumbbell shoulder raises, perform the set to failure, then drop the weight by 2.5 to 5 pounds and perform another set to failure. Repeat these sets of dumbbell shoulder raises until you reach the end of the dumbbell rack and you have no more weights to lift!

The combination of barbell press, dumbbell leaning lateral raises and dumbbell shoulder raises enables you to get a wide range of should lifts and lets you hit the deltoids at all angles. This is the key to the best shoulder building workout for mass!

Until next time, don't forget to get your workout in and stay classy planet earth!

Best Shoulder Building Workout For Mass Strength & Definition!
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2 Day Workout Splits - Upper body / Lower Body (Big Brandon Carter) Build And Gain Muscle Mass Fast

Video Clips. Duration : 2.27 Mins.

2 Day Workout Splits - Upper body / Lower Body (Big Brandon Carter) Build And Gain Muscle Mass Fast

Download A FREE workout and Nutrition plan from http://BURNTHEFATFASTASHELL.COM 2 Day Workout Splits - Upper body / Lower Body (Big Brandon Carter) Build And...

2 Day Workout Splits - Upper body / Lower Body (Big Brandon Carter) Build And Gain Muscle Mass Fast

2 Day Workout Splits - Upper body / Lower Body (Big Brandon Carter) Build And Gain Muscle Mass Fast

2 Day Workout Splits - Upper body / Lower Body (Big Brandon Carter) Build And Gain Muscle Mass Fast

2 Day Workout Splits - Upper body / Lower Body (Big Brandon Carter) Build And Gain Muscle Mass Fast

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Muscle Mass Building Workout - The Key Exercises

Muscle Mass Building Workout - The Key Exercises
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Muscle Mass Building Workout - The Key Exercises

If you're interested in fast ways to build muscle and gain weight in record time, naturally you should ask yourself: "What are the best muscle mass building exercises to accomplish this?"

Muscle Mass Building Workout - The Key Exercises

The answer is simple, but because the market is flooded with so much garbage all you hear or read about is either the latest supplement or "advanced" exercises. If real, solid, steel-like muscles are what you want then anytime you are introduced to a "new" or "advanced" way of performing an exercise, you'll do yourself a world of good by throwing it out the window.

Muscle Mass Building Workout - The Key Exercises
Muscle Mass Building Workout - The Key Exercises

Too many times do I see curious skinny gym members look over at the "gym buff" doing some funky exercise upside down on an exercise ball with one leg up flailing a pair of light dumbbells around thinking that if they learned how to perform that exercise they can look like him. Forget about it. Whether it works for him or not is irrelevant, the bottom line is that this type of exercise or anything like it will NOT work for hardgainers.

If an exercise is "new" I can almost guarantee it is far less effective then the simple, basic muscle mass building exercises. Why? Because all of the best exercises for maximum muscle growth have already been accounted for years ago. They have and always will be the number one exercises for the single purpose of how to gain muscle weight fast. Nothing compares and they will never be bested.

Basic or compound exercises allow you to lift more weight, and the heavier weight you can lift, the bigger you will be. With that in mind, what are compound exercises and which are the best for maximum muscle mass? Compound lifts, or multi-joint lifts, are weightlifting exercises that force you to use more then one muscle group, preferably 3 or more.

For example, the bench press is a compound lift because although the primary muscle used is the chest muscle, your shoulders and triceps are also helping to lift the weight. Tricep pushdowns, however, are what's called an isolation or single-joint exercise. Since this exercise just isolates a single muscle, your triceps, it doesn't stimulate nearly as much muscle growth as a compound lift would. Though there are many different compound exercises, you must focus only on those that stimulate the most amount of muscle and allow you to lift the heaviest amount of weight.

Here are the granddaddy of all compound muscle mass building exercises that you MUST include in your workout if you expect to build maximum muscle mass in the least amount of time:

1) Squats (quads, hamstrings, calves, and also has an effect on most of the upper body)

2) Deadlifts (hamstrings, quads, traps, lower back)

3) Bench Press (chest, triceps, and shoulders)

4) Shoulder Press or Military Press (shoulders and triceps)

5) Bent-Over Rows (back, biceps, lats)

6) Pull-Ups (back, biceps, lats)

7) Bar Dips (chest, triceps, shoulders)

If your workout programs to gain muscle don't include any of these exercises, then don't expect to grow very much, and don't expect to grow at all if you are a hardgainer. Try starting your workouts out with one of these exercises first, before you do any other exercises for that same muscle. This will ensure you exert most of your energy into the most important exercises, the ones that will be most responsible for your growth. For example, if you are training your shoulders, start off with the barbell shoulder press before you do any laterals, shrugs, or any other isolation exercise.

A couple of months ago, a friend asked me why he wasn't gaining any weight and getting any bigger. So I asked him to tell me about his workout. You can probably guess what it was. Sure enough, he was doing about five exercises for each muscle group, mostly isolation exercises. He wasn't doing any lower body exercises whatsoever, and the only compound exercise he was doing was everybody's favorite: the bench press.

So here is what I did: I gave him a simple but proven workout program for fast results that consisted of ONLY compound exercises, which in fact doesn't look too much different from the list of muscle mass building exercises above. I told him to just do a few sets of each exercise a few times a week and to focus on just adding weight to the bar every week. Did he grow? About five weeks later he e-mailed me back and told me of his improvements. He weighed 18 pounds heavier and added around 20 to 30 pounds to each of the compound exercises I told him to do.

Is this a common result? Those who are willing to work hard on just a few compound exercises can expect results like this, even hardgainers. Was it easy? No. He worked hard, just like everyone else who got results like this. No fancy supplements or advanced exercises, just hard work on the key muscle mass building exercises, lots of clean food and plenty of rest.

Now that you know the key muscle mass building exercises for maximum muscle growth in record time, I want you to use them! If you haven't tried any of them before then you will be in for a treat. They're tough, they're demanding, they take sweat and grit and everything you got. They're not the type of exercises you can do while you hung-over or on 3 hours of sleep. You have to have lots of energy, be properly warmed up, and fully concentrated if you want to get the most out of them.

But they will bring you more results then all of the other exercises put together.

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Download A FREE workout and Nutrition plan from http://BURNTHEFATFASTASHELL.COM 2 Day Workout Splits - Upper body / Lower Body (Big Brandon Carter) Build And...

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Best Bicep Workouts for Mass Building

Best Bicep Workouts for Mass Building
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Best Bicep Workouts for Mass Building

There's no denying a set of big arms looks impressive. And there isn't a guy around who doesn't want bulging biceps. When someone asks you to flex you immediately roll up your sleeves to show off your guns. Big bicep peaks are quite possibly the ultimate beach muscle. Everyone loves them.

Best Bicep Workouts for Mass Building

Most people love to train biceps, flexing their arms with pride at the end of every set, yet not always seeing the kind of results they expect after putting in all the hard work.

Best Bicep Workouts for Mass Building
Best Bicep Workouts for Mass Building

This article will help you get the results you want from your biceps training. Discover how to build bigger arms with various bicep workout programs designed for mass building.

Anatomy of the Biceps

 Before you can jump into the training and the best bicep workout exercises some background information is necessary.

A quick anatomy lesson is in store.

The biceps brachii, or biceps for short is a two headed muscle:

long head or outer head short head or inner head

Both heads share the same insertion point near your elbow on your radius. A bone in your forearm.  On the other end the two heads each have their own origins on the scapula. The short head attaches to the coracoid process.  The long head travels further and attaches to the scapula at the supraglenoid tubercle.

Basically your biceps run down the front of your arm and make up about 1/3 of the muscle mass of your upper arm.

There are 2 additional parts of the bicep are called brachialis and brachioradialis. These are little muscles on the outside of the bicep that help with elbow flexion. Generally they get enough work that there is no need to isolate them, unless you are a competitive bodybuilder.

Any arm flexion will work the entire biceps muscle but certain lifts will focus and hit one part more than the others. 

Functions of the Biceps

In order to correctly train the biceps is necessary to understand their function and movement patterns. The biceps is tri-articulate, working across three joints. The main duty of the bicep muscle is to flex the elbow...moving the forearm towards the shoulder. 

There is a second function of the biceps. Supinate the forearm, turning the hand from a palms-down position to a palms-up position. Knowing these two functions makes designing a bicep workout plan a little easier. The biceps also helps stabilize your rotator cuff. But as a bodybuilder or someone looking to get bigger arms we are primarily concerned with the first 2 functions.

Training Your Biceps

Now that you have a basic understanding of the biceps muscle and function we can get into the good stuff...building big biceps!

You will be happy to know that planning your biceps workout program is fairly straightforward. They really only have two major jobs as described earlier. Just make sure you include these movements in your program and you will be on the right track.

Key bicep workout programing tips: pull heavy weight, include lots of chin ups and rows movements with your hands more than shoulder width apart, hits the outer head, to hit the inner head hands are placed closer than shoulder width, to get more Brachialis involvement curl with your palm facing your body. 

Best Biceps Exercises

You can not beat compound movements for adding massive amounts of mass to your your frame. And the same thing goes for getting big arms.  Chin up variations, and different rows are a great way to add size to your biceps. You will never see someone who can move lots of weight in these lifts without big  arms. So be sure to include lots of pulls in your program. That will be discussed in another article. For now we will focus on the biceps.

Barbell Curls

If you are looking to focus on just the biceps, barbell curls are the best biceps isolation movement you can do. This is the most basic biceps exercise and the foundation of your workout program.

Most guys know how to do a barbell curl so I will not go into much detail. Just remember to keep the elbows in tight to the body and to go heavy.

This exercise would be the first exercise done in the bicep portion of your workout. Start with a warm up set of 12 reps add weight drop to 10 reps add more weight now perform 8 reps. This set should be tough. Do one more set with even more weight and again drop the reps from 6-8. This set is tough.

Other variations include:

ez bar curls straight bar cable curls different grips, wide or close

Hammer Curls

Hammer curls are able to work the inner head of the biceps more than other curling variations. To perform this movement you are going to do a basic curl but this time have your palms facing in. This is done with dumbbells or a bar that has a neutral grip handle on it.

You can do this exercise one arm at a time, together or you could alternate. 

Incline Curls

The best movement for the outer head is doing curls while seated on an incline bench. This exercise isolates and stretches the biceps more then standing dumbbell curls so you will have to use less weight.

Similar to the standing dumbbell curl. Grab a pair of dumbbells. Sit back on an incline bench dumbbells hang at arms length on each side of the bench behind your body. From here do your regular curling motion.

Preacher Curls

The best movement for the Inner Head is the preacher curl. For this exercise sit on a bench with a preacher stand. Hold a bar elbows rested on the preacher stand and palms facing towards the ceiling. keeping your arms on the pad do a curling motion.

How Often Should You Train Your Biceps?

Your biceps are small compared to other muscle groups thus do not need the the same volume and do not get the sam kind of stress. 

you can perform bicep exercises up to three non-consecutive days a week. Two days a week is a better option. Be sure to have at least one full day of rest between exercises and take two if you can get it.

Bicep Workout Program for Building Big Bi's

After your pulling exercises like chin ups and rows:

Biceps Workout 1

Maybe today you did chin ups and close grip pull downs

Barbell Curls -  4 sets 12, 10, 8, 6 Hammer Curls - 2 x 15

Biceps Workout 2

Again this is to be done after your pulling exercises. Something like inverted rows and seated rows with a close grip.

Preacher Curls -  4 sets 12, 10, 8, 8 Incline Curls - 2 sets of 15

Be sure to get lots of rest and eat well. Your arms will be sure to grow and before you know it you will have the best biceps of your weight training career.

Train hard.

Best Bicep Workouts for Mass Building
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Best way to workout chest

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Best way to workout chest

http://scoobysworkshop.com/chest-exercises/ In this video I show you the best place to workout your chest for optimal results and safety - its not what you t...

Best way to workout chest

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Arm Exercises to Improve Strength and Increase Muscle Mass

Arm Exercises to Improve Strength and Increase Muscle Mass
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Arm Exercises to Improve Strength and Increase Muscle Mass

You know you have seen everything when the average weight lifter talks about wanting to look like a built baseball player such as a Mark McGuire or a Barry Bonds! And you know the look... big chest, wide back and arms that look like a cord of wood. Now with the scandals of BALCO and everything... we all know one thing... all these "built" baseball players didn't get that way with natural training methods.

Arm Exercises to Improve Strength and Increase Muscle Mass

However, if your arms have NOT grown from the good ol' days when baseball was steroid free... then it is probably your training workouts. Today, I am going to make suggestions how you can do more effective arm exercises that will add more size to your arms.

Arm Exercises to Improve Strength and Increase Muscle Mass
Arm Exercises to Improve Strength and Increase Muscle Mass

To start with, most folks at your gym have no workout plan. And the bodybuilder that HAS a workout plan... will get training results. So... some of my ideas might seem a little "wild" when compared to what you think is the right way to do it... but my workouts will improve your arm exercise program!

In short, if you insist on doing the same thing you are doing now... like doing a narrow range of ten to fifteen reps for every single arm exercise... let me tell you this... you are going to plateau (if you haven't already done that yet). And sadly... you are gonna have minor league arms. You know, the same arms that Barry and Mark had in their rookie baseball cards...

Now repeat after me...

Don't want to have no minor league arms! Don't want to have no minor league arms! Don't want to have no minor league arms!

Then listen up... a lot of important research has shown that when you do a wide range of reps... from three repetitions to twelve repetitions per set... it can lead to huge gains in muscle size.

Interesting, huh?

So here is my wild idea... low reps and heavy weights. Now a lot of folks are going to tell you that this is wrong. But stick with me little grasshopper and you will prove they are all still wet behind their ears!

Now let me explain how my arm workouts is going to work... in the very first superset... you are going to do three sets of 5 repetitions with a heavy weight. The purpose of this superset is strength training. Because the stronger you get, the more weights you can lift means your muscle mass WILL have to get bigger to match the demand you are placing on it.

Now for the second superset... you will be doing four sets of eight repetitions which is a good combination of intensity and endurance for muscle growth. This is a great challenge for bodybuilders that have struggled with higher intensity sets.

And the last superset... you will be doing three sets of twelve repetitions to lengthen your arm workouts and to fatigue your arms. This causes your arm muscles to stock up on the carbs for your next arm weight training session. And when your arms do this... they get bigger and you can really push your arms in the next arm training session. And you are going to be so surprised how much results you can get...

I want to say one more thing... this arm strength training allows you to work hard and then get out. Drink a protein shake, go home and eat a good quality meal and rest.

No messing around at the gym. This is great for the busy guys who want to get results but don't want to lollygag in and out of the gym.

The next important thing I want to talk about is the speed of these supersets. When I say, 3-1-1, I mean you will take three seconds to lower the weights, pause for one second and then lift the weight back to starting position in one second. And there is a method to my madness... you see... the slow speed lowering the weights and the fast speed lifting the weights back up will work your type 11 muscle fibers hard because these muscle fibers are your best potential to grow the arm muscles.

In short... these arm exercises will increase your strength and mass using supersets and tempo. Now you may have used the tempo in the past and got lazy... forgot about using them again. But I want you to incorporate the tempo in this arm workout. And listen to your body during and afterwards. You will probably see and feel the difference after your very first workout.

I have chosen the best arm exercises that builds strength and mass based on research, experience and recommendations from other experts. I truly believe this program is very effective and efficient. You will get results in less time!

After doing this program for four weeks, take a week off for recovery. The recovery period is important. It allows your arms to adapt and grow to the arm training program. And you actually get stronger while resting.

One more thing... this program is for the advanced weight lifters who know what they are doing and can handle it. If you are a beginner... just do one superset per exercise for the 1st two weeks and only 2 supersets in the next two weeks. I don't want you to injure yourself with over training. Gradually build up your strength and THEN you can perform the entire program as written.

OK. Let's start with the workout schedule...

First week: workout on Wednesday and Saturday. Second Week: workout on Wednesday only. Third week: workout on Wednesday and Saturday. Fourth week: workout on Wednesday only. Fifth week: Recovery. Stay away from the gym.

If you are doing other weight work... lay off the shoulder exercises while doing this program. You need the muscles for the arm exercises.

First... warm up with light weights.

Do all arm exercises with proper form to prevent training injuries. Follow the speed. In each superset... do one set of the first arm exercise and then one set of the second arm exercise. Rest one minute and then repeat.

Superset one:

Sets: Three. Repetitions: Five. Speed: 5-0-1

First arm exercise: Close grip Bench Press. Second arm exercise: Close grip Preacher Curl

Superset two:

Sets: four. Repetitions: eight. Speed: 3-1-1

First arm exercise: Decline dumbbell triceps extensions. Second arm exercise: Dumbbell incline curls

Superset three:

Sets: three. Repetitions: twelve. Speed: 3-0-1

First arm exercise: Lying triceps extension. Second arm exercise: Seated dumbbell curls

Arm Exercises to Improve Strength and Increase Muscle Mass
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http://scoobysworkshop.com/chest-exercises/ In this video I show you the best place to workout your chest for optimal results and safety - its not what you t...

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