Muscle Building Basics the natural way. Discover how Power Techniques, high protein diet and goal oriented determination will get you the mass you desire.
If you are currently training to do a marathon, or doing any type of extreme cardio work, now is not a good time to try to build up your muscles. If your goal is a well-balanced fitness program, then cardio is essential. However, if you are trying to increase your muscle size, excess cardio could undo your hard work. If your goal is gaining muscle, you should do strength training more often than cardio.
It seems a lot of people that work out go for speed over technique. Regardless of the exercise performed, the repetitions should be slower while you focus on the technique. You are sure to get better results using this approach as opposed to churning out an equal number of repetitions quickly. Go slow, and ensure that you are doing exercises in the correct manner.
Include the “big three” exercises in your exercise regimen. Squats, dead lifts and bench presses are the main weight training exercises. These exercise add muscle mass, improve balance, and make your body stronger and more agile. Try to include variations of these workout staples each time you train. As your muscles increase in strength, they will begin to suffer further stress and be more likely to be injured. Warm up with a few light sets prior to lifting to prevent this injury.
If you want to increase muscle mass, you need to increase total calories that will produce a weight gain of one pound per week. Research different methods to increase your caloric intake. Supplementation is good to add in but natural foods should be the bulk of your diet.
A diet rich in lean protein is your best friend when you are trying to build muscle. If your body isn’t properly fueled with protein, then you can’t build muscle mass. In order to keep your muscles well-supplied, make sure that there are healthy sources of lean protein in most of your meals as well as your snacks over the course of the day. Attempt to consume roughly a gram of protein for each pound you weigh and plenty of carbs. With out adequate carbohydrates, your body breaks down protein needed to build muscle mass. If you don’t see any changes in your weight within two weeks, you may want to think about consuming even more calories.
Following the Muscle Building Basics in this article will not only add bulk, but will also strengthen and condition your body. Remember the main three exercises and include them in your routine: dead lifts, squats and bench presses. To maximize your gains limit cardio and increase calories, with lean proteins plenty of carbs and healthy fats. If you are determined, have strong willpower and follow these Muscle Building Basics soon you’ll achieve the muscle mass you’ve been striving for. Although it won’t happen overnight, you can do it!
Another related article compliments of:
A vintage magazine article “Body Strength Enhances Arm Power” by Val Vasilef as it appeared in the December 1989 edition of Arm Bender, American Arm Wrestling Association:
I recall the first time I was challenged to arm wrestle. Being fifteen, arm wrestling was new to me along with any technique that was used against an opponent I had to depend on raw power. Fortunately, my victory came easily and so did all my other wins up until I ran into an iron worker, Ed Montgomery, at the age of sixteen. Ed was hitting 25, weighed about 200 lbs. at 5’9″ in height and had a neck a bull would envy. He commanded a lot of respect with quite a following of worshipers. The excitement grew as bets were placed all in favor of big Ed.
We sat down and gripped hands as my thoughts went into a frenzy. Can I beat this legend with hands as thick as meat hooks, forearms that resembled tree stumps? The self appointed referee shouted one two three go! With a surge of adrenal at its peak, I pulled and pulled for over three minutes with every muscle I could muster. My body began screaming with pain but I was gaining and finally 5 minutes later, which seemed like eternity, I became the champ. Talk about elation! All of you must know the feeling if you’re alive in this game.
For over a week my body hurt from my neck right down to my toes which went into a cramp.
Reflecting back why did I win? An amateur in pulling, less weight, smaller arms and shoulders than my opponent. Not to mention Ed’s many years my senior in arm bending. My evaluated conclusion at this unusual ability revealed that unknowingly I began training for arm wrestling at the age of twelve. Nudging being a
teenager, a neighbor invited me over to watch him lift a 90 lb. barbell overhead with one arm. This feat impressed me considerably, only I didn’t have a barbell or funds to purchase one. But that was not a deterrent because I found two old metal buckets, filled them with cement and stuck a 1 inch thick pipe into the cement buckets thereby manufacturing my first barbell. Only draw back was, it weighed 110 lbs. which took all my effort, after many tries, to raise overhead once with two arms. Eventually with time and persistence I could one arm lift 110 lbs. 10 times overhead by the age of fifteen.
Inadvertently my right shoulder, arm, forearm grip and right side of my body got stronger. By the age of 22 I was capable of cleaning and jerking 240 lbs. overhead with one arm. The clean (lift) to the shoulders strengthened my grip tremendously. Another favorite was chin ups. I progressed from 2 arm chins to 10 chins with one arm without the assistance of my left arm. My past and present experience proved the importance of strengthening the whole body. Arm strength and body strength must work as a whole.
My program is easy and doesn’t take much time or special equipment. Start with one arm barbell overhead lift progressively with a light weight for 10 reps 3 sets every other 3rd day.
Commence your chin ups with 2 arms placing a stool near your feet so you may step up as an assistant to force out last hard chins. Perform 3 sets for as many chins as possible. One of the most important factors, besides exercise, for acquiring maximum strength, fast gains, explosive power and endurance is the proper muscle and strength building supplementation.
I’ve seen losers become winners due to the result of adding natural anabolic substances to their overall program.
I was fortunate to know a scientist, Dr. John B. Ziegler, a pioneer in developing strength formulas and methods for world class athletes. Incorporating special muscle building formula to my program enabled me to increase my one arm strict curl from 110 lbs. to 150 lbs. My strength jumped immensely to where I upped my odds in pinning my opponents within 3 seconds or I would be declared the loser.
Over the years, I have developed 3 of the most powerful natural anabolic formulas that are being used for muscle building, strength, fast gains and repair. MUSCLE IMPACT powder form drink – GORILLA NITRO – tablet form – and TOTAL RECOVERY – powder form drink.
These products are now available through your gym or B.O.S.S. Bob O’Leary, under the company name ofVITOL.
Are you one of the many people who gets tired before the day ends? On a normal day do you grab for a so called refreshing drink such as a soda pop to give you a pick up? How often do you stop for an energy drink to solve your problem? If you are one of the above you have now become dependent on sugar and caffeine, they are the culprits. If you have ever noticed you cannot go through an entire day without a fix of sugar or caffeine, then take this test.
Are you the grumpy type that craves coffee in the morning before starting the day? Is an energy booster in the afternoon a must for you to continue to be productive for the remainder of the day? Maybe an additional caffeinated drink such as a soda or yet another cup of coffee is necessary to keep you from dragging along. Eventually you will need more and more of that yummy Sweet Stuff, topping it off with a Caffeinated Zinger. Yes…. Now you have reached the epitome of a sweet tooth caffeine-a-holic. Watch it! There may be no turning back for the ones that are hooked.
At times I am asked, “what’s wrong with sugar and is it really that bad? “My answer, ABSOLUTELY! It enters your blood stream rapidly, this causes your glucose levels to rise, then the glucose enters your cells and gives you a rush of energy, in turn your pancreas releases a hormone called insulin. The insulin drops your blood sugar down, which makes our brain react. This reaction then makes you feel anxious, grumpy, or agitated. Guess what happens next; it leaves you craving more sugar creating a never ending cycle to get you more energy. Let’s not end it there. Sugar can also be a major culprit for gaining unwanted weight. If your system does not use it up on the day of consumption, it will store it in your liver or convert it to fat.
We consume an overabundance of sugar in our daily diet through the packaged foods designed to appease the sugar hooked public. My personal energy level is up throughout the day including the evening up until eight pm. I get my second boost of reserved energy at eight o’clock when I embark on my training and exercise routine. But to come clean I will have to share my vitamin supplement program with you, which are just two capsules of Vitol’s Energy Two Per Day. One capsule taken in the morning or afternoon, and one just before my work out. These particular vitamins are all natural and contain key ingredients such as Dibencozide, it’s a part of the vitamin B12 which your system can readily absorb. I give credit to Vitol’s Energy Two Per Day for my long lasting source of energy, plus it has a superior vitamin spectrum from A to Z. It is truly one of a kind!
Take control of your health, SAY NO TO SUGAR!
Written by: Val Vasilef N.D, Mr. America, (The Russian Bear) researcher of sports science and high-tech nutrition.
Let’s all of us face reality! We cannot escape the scourge of time related ailments. Father time waits for no one, he may favor a small few who takes extra care of their health and bodies. For many, life events as walking,running, and jumping takes a toll on our joints. Even repetitive movements are effecting our joints which will cause inflammation and injury showing up later in life due to our occuption and lifestyle. Any previous injury that occured in your lifetime may eventually be the main factor in causing joint inflammation and pain. I personally sustained an injury in weight lifting competition some years ago. You are only as strong as your weakest link. This injury keeps flaring up as time goes by. Our bodies are not made up of titanium bionic joints which are basically indestructable.
We can fight back father time by employing an arsenal of healthful weapons such as; whole foods, exercise, vitamin supplements, will improve our joint conditions. Free radical oxygen molecules damage our cells over time, they cause aging from within. Oxidation damage plays a major role in virtually every degenerative disease of aging. I recommend a diet rich in antioxidents, including lots of fresh fruit and vegetables and healthy fats.
Anti-inflammatory foods like onions and garlic, leafy greens, tomatoes, beans, nuts, and seeds, will reduce chronic inflammation. As an Asian spice, Turmeric reduces inflammation pain. I am taking Turmeric in a vitamin supplement formula, which includes hyaluronic acid. Hyaluronic acid acts as a shock absorber and lubricant. Grinding and crunching in the knees is a sign of low hyaluronic acid.
Vitol’s Joint Relief Supplement relieves pain and inflammation and improves range of motion. Other important ingredients that are featured in this product help your joints to recover and reduces inflammation include Curcumin, MSM, Boswella, and Glucosamine.
What’s the most devastating day in a woman’s life? Yes you guessed it, a bad hair day! Hair products have evolved to a billion dollar industry. Great Hair Vitamins help restore hair to shiny healthy and radiant!
In the early days, a comb or a good hairbrush with a fancy shampoo was all that was needed to make a girl happy. Especially if the shampoo had a sweet scent of flowers. As time rolled on straitening and curling irons was added to the mix of products to help glamorize the ladies hair. Then came the ever sexy look of a blonde. You might have heard of the cliche, “blonde’s have more fun.” Hollywood produced several platinum blondes with a seductive alluring nature to add zest to their movies and indubitably portrayed that blondes have more fun.
This of course promoted products which stripped the color from the hair with bleach. Thus, damaging the hair. The hair industry smiled broadly and came out with a slew of products that claim to “revitalize” the damaged hair. Especially the conditioners that claim to repair the split ends or known as frayed hair. How the heck can you truly repair split ends? That’s like believing in the tooth fairy. The hair industry’s questionable marketing techniques has taken the ladies down a path of fantasy.
There are several products which include heated straitening and curling irons that should obviously be taken off the market. They are devastating to the health of your hair. The blow dryer takes a back seat to no one. It produces intense high heat that can melt plastic. What do you think it does to your hair? Last but not least, the blessing of hair extensions. I have seen girls with healthy beautiful hair end up with bald spots and broken hair at the scalp.
The most harmful method is gluing each strand of hair at the scalp. Hair can be revitalized mostly from within. You must supply nutrients to your hair follicles through vitamin supplementation.
Early in life, my hair began to recede called the “e-line”. My hair was rather thin until I added biotin to my diet. Biotin is the most important factor in supplying proper nutrients to your supplementation. I have been taking GREAT HAIR by Vitol. It contains high potency of Biotin 5000 mcg’s plus systien, 74 minerals, plus other needed ingredients in its formula to have Great Hair Days!
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Great Hair contains NO wheat, soy, dairy, sugar, artificial coloring, or preservatives. It is a completely natural product. Please keep bottle closed in a cool, dry place and out of reach of children.
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