There are three foundations to building a champion physique – nutrition, exercise and rest.

Nutrition

With respect to nutrition you need to tailor make your eating habits different from those who are mesomorphs and endomorphs who have an easy time building muscle. Your primarily goal is to build as much muscle mass in the least amount of time. That’s why it’s crucial to have good eating habits. I prefer to use the term eating habits in place of diet since most people refer to a diet as being short term. Eating habits are for life. Important nutrients include carbs, protein and fats. Eaten in the right ratios will maximise your muscle gains. The ratio for carbs, protein and fats should be 50:30:20 or 50% carbs, 30% protein and 20% fats.

Exercise

With respect to exercise you need to focus on getting stronger and maximising muscular hypertrophy. This can be achieved by focusing on compound exercises which recruit several muscle groups as opposed to isolation exercises which recruit single muscle groups. Compound exercises for the lower body include barbell squats, deadlifts and lunges. For the upper body they include pullups, chinups, pushups, dips, pull-downs and bench presses.

For maximum muscular hypertrophy the repetition range should be from 6 to 12 repetitions, the set range from 2 to 4 sets for each exercise. When you do resistance exercises you actually cause microtrauma to your muscle tissues. Once you recover your body will synthesize protein to repair the microtrauma by expanding the thickness of the muscle fibre.

Rest

A lot of people overlook rest as they may think it does not contribute much to building muscle. In fact nothing can be further from the truth. You actually build muscle and lose fat while you’re sleeping as opposed to exercising. Hormones such as melatonin, human growth hormone (HGH) and insulin growth factor-1 (IGF-1) are released when you rest. These hormones help repair and remove toxins from your body. These hormones are regulated by the hypothalamus and are released between 11pm and 1am in accordance to your circadian rhythm. That’s why it is important to have 8 hours of sleep. You should preferably go to bed before 10pm.

With all this information in hand it can be quite daunting to put it into motion. One program I highly recommend which has a comprehensive step-by-step exercise and eating guide is Vince DelMonte’s No-Nonsense Muscle Building.

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Have your muscle gains slowed down recently? If you have hit a wall and can’t, however hard you try, seem to build muscle mass then carefully read and implement the 7 simple but extremely effective tips for faster muscle building below:

Do you have enough compound exercises in your routine? – Compound exercises release various growth inducing hormones into your blood stream. They also help you to hit various muscle groups from just one exercise. Make sure compound exercises make up the bulk of your workouts.

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Are you lifting heavy enough? - One of the most widespread problems gym-go’ers create for themselves is lifting light weights for lots of reps. The best rep range for muscle growth has proven to be between 6 and 10 reps.

How much protein are you eating? – Protein is the building block of every muscle fiber in your body, it doesn’t take a rocket scientist to work out that to see good muscle growth you should be eating lots of these building blocks. Try to eat at the very minimum, 1g of protein for every lb of bodyweight you have.

What about other foods? – As well as eating lots of protein, your body also needs carbohydrates for energy as well as fats for creating hormones and various other processes in the body. If you aren’t eating enough calories in general, you will fail to see the optimum rate of muscle growth.

Are you workouts intense enough? – Studies show that working out with a high intensity for a short period will provide better growth than working out at a lower intensity for a longer period. Try to keep your workouts to under an hour.

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Are you overtraining? – Working out any particular muscle group more than twice per week is discouraged. To reduce the chances of overtraining leave at least 72 hours between directly or indirectly targeting the same muscle group.

How much sleep are you getting? – Did you know that your body does the majority of its growing when your asleep? That’s right, when you’re sleeping, large amounts of growth hormone are released into your blood-stream aiding in muscle growth. Try to get at the very least 8 hours of sleep every night.

Are you squatting? – Quite rightly known as the king of mass building exercises, the squat is a compound exercise that uses almost every muscle in your body. If you aren’t squatting, you definitely aren’t gaining as much muscle as you could be.

There you have it, implement all 7 of these tips for better and faster muscle building.

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Many people are confused of selecting the right kind of work out for themselves. Their main thinking is to have:
- Hard core body building.
- Power lifting.
- Any fitness routine you have

Now you have to ask yourself about the work out routine, you want to stick with. This question will surely help you to select the best weight lifting programs for you. When you select the program, do stick to it whatever the situation is.

Here are some tips for your convenience:
- The amount of time you want to dedicate to weight lifting work outs. If you have a family, relatives and kids then I advise you to go for work out four times a week. If you are still determined to give more than 60 hours a week, you can easily get the maximum within no time. Proper routines with proper diets will let you to achieve your dream.
- Do check about all the internal injuries. This will help you in performing your work outs within limits. For example if you have back pain, then you will put less stress on your back as compare to other muscles. On the other hand if you are unaware of the problem then you will surely get into trouble.
- Do search for those who have applied some weight lifting programs and got success in the past. In this way you will be able to come more close to the perfect selection of the program you want. Getting pieces of advice is good for helping you in getting rid of frustration. Don’t stop your weight lifting programs if you don’t get any success in start. Slowly and steadily you will reach the optimum level.
- Hiring a trainer is best for you; he will guide you about the inns and outs of body building.
- Proper intake of protein rich compounds will help you building muscle fibers. Those who are skinny, ingredients rich with carbohydrates, fats and proteins are highly recommended for them. Bulky guys only require the suitable amount of diet necessary for gaining the loss energy.
- After reading the above discussion, you will surely filter out the important points which look significant for you. In addition to that, stay away from steroids, you can use supplements but those which are made from natural products.

In start you will find it difficult to catch up the perfect routine, but with hard work and determination, you will be able to achieve your goal. Enjoy building body with perfect weight lifting programs. Have a nice time.

Frustrated because you just can’t seem to gain weight and gain muscles fast? If you’re someone that goes to the gym doing workouts to gain muscle but make very little weight gain, then this is for you. There are a few things to keep in mind if you want to become a massive muscle gainer. If you’ve been hitting the weights hard, but just can’t build lean muscle mass don’t worry there’s still hope for you.

Your diet must contain all the necessary nutrients for health and optimal physical performance for your hard gainer bodybuilding. For optimal weight gain you need energy to train effectively so you can burn fat and gain muscle. You still need to stick to foods that taste good to you otherwise it’s very easy to stop your diet plan. A lot of muscle building books talk about supplements, don’t rely too much on supplements; this tip will help your diet and your wallet.

Don’t stick just to 1 type of hard gainer routine where the body quickly adapts which hinders your weight gain. Train both small and larger muscle groups at different frequencies to build muscle mass fast and also reduce the danger of over training. One of the best tips for building muscle is to keep your workouts to less than 45 minutes. Anything over 45 minutes usually has a reverse effect on gaining muscle mass. You also want to do muscle gaining workouts that stimulates your body to produce increased levels of your natural hormones.

Another of the muscle building secrets is to eliminate the symptoms of over training, so you should allow plenty of recovery between workouts for optimal weight gain.

Eat 4-6 meals during the day to keep your metabolism functioning at its best. Including at least five servings of quality protein to provide your daily required intake of 1.5 to 2 grams per pound, this is how to increase muscle mass. Be sure to eat a source of fibrous carbohydrates with at least four of your meals? You also need to eat the proper fats necessary for a healthy heart, optimal hormone production and energy are essential for your diet. Vitamins and minerals are essential for fat loss and weight gain. And be sure to drink enough water for your body weight.

The most common mistake of skinny hardgainers is spending too much time in the gym and not enough time at home on the couch and in the kitchen. If you are a hardgainer, you know it by now. You train like crazy and never build muscle. You see a little gain and then it’s gone. You go back to the gym and train even harder and longer, thinking surely this will add some poundage to this bag of bones but it does not. It is a vicious cycle that never ends until you end it.

Here’s how to do it right. Skinny guys must train less frequently and use heavy weights. Train no more than three times per week. Forget about dumbbells. Use compound movements with barbells. Work on the core strength of the body, bench presses, dead lifts, squats, pull ups and crunches. Never get away from these exercises. Forget about isolating muscles, one handed exercises to tone. You first must build something to tone. Barbell curls will develop more core strength.

What you need to do are the 3 major compound exercises that are King in building muscle mass: Deadlift, Squat, and Bench Press. If you are not familiar with these exercise, please seek help from a personal trainer or somebody at the gym who knows how.

Deadlift – This works so many muscle groups. You cannot be a crybaby so you can’t avoid this exercise.

Squat – Your legs are the biggest part of your body. You are a sissy if you skip working out your legs because you “can’t walk” the next morning.

Bench Press – Out of the three, this is the least important. This exercise is also one of the biggest ego booster.

Instead of doing 3 sets of 10 like any typical person would tell you, you need to do heavy sets and low reps. A simple routine for you to follow:

Monday: 2 sets x 5 Deadlift
Wednesday: 2 x 5 Bench Press
Friday: 2 x 5 Squat

In between sets, you should rest about two minutes. Workout routines for hardgainers should be simple, and not complex. Quality over quantity concept applies to exercising.

A hardgainer needs to eat a lot. Even if you think you are eating a lot, you need to eat a lot more. For example, if your morning breakfast consists of 2 cups of oatmeal, then you should start eating 3 cups instead of two.

If you are just eating 3 meals per day like a typical person, then you need to start eating six to seven times. When you starve yourself in between meals, your body will use your muscles for energy.

Your Carb/Protein/Fat mix should be 50-35-15 percent. Carbs and protein are both 4 calories each while fats are 9 calories. If you eat 2,000 calories, then you will need about 250 grams of carbohydrates (250 x 4 = 1000).

Food sources should be from animal proteins like eggs, milk, beef, chicken, and fish. Carbohydrates should come from complex sources like brown rice, oatmeal, whole-wheat bread. Fat sources should be from olive oil, flax seeds, nuts, etc. They are very healthy to supplement a balanced diet.

You do not need supplements. Eating properly is simply all you need as a hardgainer to build muscle. Multi-vitamins, water, and protein powder are all you really need. Protein powder are very convenient, but don’t neglect natural protein sources such as the ones mentioned above. Don’t forget to get proper sleep. Aim for 8+ hours per night to ensure proper rest for your muscles to grow. A hardgainer might not be gaining weight simply because he is not getting enough sleep.

This is why many hardgainers have a problem to gain weight. Building muscle mass is not just all about lifting some heavy weight in the gym. Exercising is only one piece of the puzzle.

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It is truly a pleasure for the body builder to get good results and have his mass increased properly and fairly just like he has always wanted it. The only challenge comes in when one is forced to take risks or perfecting these approaches that are relevant for body building.

One great way of doing this is the perfection of protein intake in the respective diet of the individual. Experts in body building will tell you that the body building diet must always be well planned to ensure that every component needed is well represented in the diet. Protein serves a big role in body repair and growth and development of different parts of the body which is why their content in a diet must be considered greatly.

Body weight pounds will only be increased if you add more grams of proteins to the respective diet. Through this, you will be able to accelerate improvements in the body growth and mass will accurate within a very short time. Having protein increase with at least two grams is not a bad start for the body builder since it will also allow the bodies to relative improve the respective protein synthesis per pound of and prevents protein breakdown, the net effect is usually a boom in muscle development.

Another perfection strategy of mass gain is usually to jack up the respective carbs. There is no greater secret than performing an improved ingestion of carbs since they are very relevant in supplying the body with relevant calories. The rest of food calories are left to assist in the maintenance and supporting of muscle growth leading to a proper repair of the same.

There are sometimes when the issue of eating fats to increase weight is contested and this is where we all fail. As a body builder, whatever you eat must directly be of no harm to the body meaning that you will have to sieve a lot of what you take. Make sure that the fats you eat are healthy and of the right type. There are good fats for instance omega-3 forms of fatty acids which are found in salmon or in the swordfish and they are relevant in assisting to prevent any kind of inflammation to the muscle and adding up to an improvement of the respective formation of glycogen as well as enhancing the synthesis of proteins.

Never forget to have your rest increased if at all you want to sail through muscle development. Little do people know that rest is very crucial when it comes to gaining muscle? The time you give your body off the routine is the right time when they relax, repair and eventually add mass in preparation for other exercises later on. Biologically, heavy poundage’s done when you are in good form literally leading to mass improvement when you are at rest. Therefore be sure of the balances you put on weight routines and the rest durations so that you avoid bringing in the issue of wearing out the muscle too much that it cannot even regain mass or recover the lost energy.

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If you want a stronger physique then you need to get into muscle mass building workouts. These workouts will not only make you slim but build muscles that will lead you into having a more disciplined lifestyle. Workouts mean hard work. A lean physique is an accomplishment that is a fruit of labour and dedication. This is the only route to achieving a lean body without resorting to muscle-inducing drugs. Joining a gym maybe your only option since muscle mass building workouts need close observation from somebody who knows how to demonstrate them properly. You can opt to do it on your own when you feel like you’re confident you have gained the right knowledge to do it solo.

You should not expect overnight results from your hard work. This is a long term process and your journey should consist with small efforts and go on from there. To start your muscle mass building workouts you have to learn exercises that really matter.

Your first workout should be a combination of compound movements that involve muscle groups. You can do the isolation exercises later in the program since compound movements are more effective in building a base for muscle growth. As a beginner, you don’t need to speed things up by engaging in high repetition set. You can start slow to let your muscles grow accustom to exertion. You also have to get use to the sore and make sure you still have the stamina to go the gym for your next session.

When training, you need to pay attention to every part of your body. Just because firm arms look impressive doesn’t mean you have to flex your arms every session. That will rob other muscle groups space and time to grow simultaneously with the muscles you want to flaunt. Muscle mass building workouts include training your whole body. Paying attention to your chest, back, legs and shoulders will give you a proportioned and healthy-looking body. The other purpose of alternating your exercises is to give previously trained part of your body enough time to rest.

Your training will reap better results when you’re being kind to your body. Working out is a lot of hard work but it doesn’t mean working your body to exhaustion. Exhaustion should be a positive force like letting the sweat and pressure out and not torturing your body to validate that you’ve done enough.

Your physical dimension is the determining factor on how you should move with certain exercises. Other people will find it easy to squat but those with long legs and short bodies will find it hard to get their upper body upright and not lean forward. They’ll only make their spines stiff from trying to straighten up their upper body. This is why you need a trainer that knows how to adjust exercises to fit your body type. Do not go against what you already have. You cannot press yourself to look like a certain celebrity with a well-toned body while you’re created with a different body dimension.

It’s a fact of life and when you’re on a training program you just have to make the most of what you have. You’ll only get maximum results from your muscle mass building workouts when you know the proper technique and allow yourself to develop positive habits.