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If you’ve been weight training for some time without much success, you may think your genes are just not cut out for muscle building. You may have heard the term and thought it applied to you quite well. But is there really such thing as a hardgainer?

If you’ve spent some considerable time trying to build a more muscular appearance but haven’t had much success, you may be tempted to label yourself as a hardgainer. Your colleagues in the gym may have even given this label to you. Is there really such thing as a hardgainer?

The debate between nurture vs. nature has been going on for a long time, and many have gone so far as to blame their entire circumstances on their genetic inheritance or their upbringing. It might be tempting to blame all your failures on genetics. However, before we start to blame our parents for the genes that they passed on to us, we may want to take a minute and examine our actions that have led to failure. It may be true that some individuals were born with a genetic advantage in certain areas. Certainly some individuals possess greater intelligence than others, and it seems fairly obvious that some trainees have a strong tendency to gain muscle with less effort. Should you give up because of this? I don’t think so.

You may have to accept the reality that gaining muscle is not going to be a walk in the park for you, and you probably need to forget about those guys that seem to make progress almost effortlessly. If you’re willing to make the commitment to obtain the right knowledge, and if you accept the possibility that you’ll need to work a little harder than the next guy, you will be able to make significant gains. You need to take on a challenging program of progressive strength training along with an adequate weight gain diet.

You must change your attitude and believe that you can gain muscle. Believe it or not, your way of thinking can dramatically influence your results in the gym. If you enter a weightlifting program with the idea that you’re not going to succeed, you’ve already limited your results from the very beginning. Every obstacle will seem greater until it appears to be insurmountable. You will stop looking for creative ways to solve your problems because you’ve already told yourself that it can’t be done. So what’s the solution? First, drop the title of hardgainer. Then get yourself in a comprehensive muscle building program designed to build massive gains as quickly and naturally as possible.
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Have you ever looked for dumbbell workouts on the internet or in books and magazines? If you have, I’m sure you’ve come across “typical” dumbbell workouts. You know the kind I’m talking about, dumbbell exercises targeting small muscles with light weight dumbbells like the bodybuilders do.

Well, I’ve got some news for you. The “typical” dumbbell workout doesn’t even scratch the surface of what true dumbbell training has to offer. It actually distresses me to see this powerful exercise tool underused like it is. People are missing the fantastic results of proper dumbbell workouts like more muscle, stronger muscles, less fat, better cardiorespiratory conditioning and a body that performs as good as it looks.

Ok, for those of you who don’t know what a “typical” dumbbell workout is, here is an example:

Dumbbell Lunges 3 sets of 10 repetitions

Dumbbell Flys 3 sets of 10 repetitions

Dumbbell Military Press 3 sets of 10 repetitions

Dumbbell Curls 3 sets of 10 repetitions

Dumbbell Kickbacks 3 sets of 10 repetitions

Then do 30 minutes of your favorite aerobic exercise.

Does this dumbbell workout look familiar?

Ok, doing the above dumbbell workout isn’t terrible. But it doesn’t compare to the muscle building, fat blasting, heart and lung improving dumbbell workouts I’m about to describe. It is my hope that after seeing these dumbbell workouts, your eyes will be open to the tremendous possibilities of dumbbell exercise and how proper dumbbell workout can help you reach your fitness, fat loss and physique building goals!

Dumbbell Workout Option #1: Super Sets

A super set is when you do two dumbbell exercises back to back. So, instead of doing one set, resting and then doing another set of the same exercise, you’ll change exercises. You can either rest between exercises, or do one exercise immediately after the other and then resting between supersets. Either way super sets are very beneficial.

Why?

Super sets allow you to do a great deal of work in a short period of time without sacrificing your performance. To take full advantage of supersets, I pick two non-competing exercises for each superset. So, the muscles used for the first exercise rest while you perform the second exercise. This allows you to get through the workout quickly!

I like to do dumbbell workouts using super sets with grinding dumbbell exercises like presses, rows, squats and deadlifts. Not only do I get all the muscle building power of these exercises, but the fast pace improves cardiorespiratory endurance and burns fat as well!

Dumbbell Workout Option #2: Timed Circuits

A circuit is when you perform a series of dumbbell exercises in a row one after the other. Normally, you would do a certain number of repetitions for each exercise before moving on to the next. But with a timed circuit, you perform one dumbbell exercise for time (like 30 seconds) and then move on to the next exercise and perform for the same amount of time. I like to do dumbbell workouts using timed circuits with explosive dumbbell exercises.

Why?

Explosive dumbbell exercises build muscles with extraordinary power, but also use a lot of energy. This is important because you can keep (or build) muscle while stripping away performance robbing, appearance destroying fat. Plus, the fast pace of the workout builds powerful heart and lungs.

Dumbbell Workout Option #3: Peripheral Heart Action

Peripheral Heart Action training is like circuits where you alternate between upper body and lower body exercises. The fast pace and alternating fashion of this workout allows you to attack your muscles, heart and lungs all at the same time. I like to do peripheral heart action dumbbell workout where I rotate between grinding dumbbell exercises and explosive dumbbell exercises.

Why?

Rotating between these two types of dumbbell exercises forces you to perform strength exercises when under cardiorespiratory stress, and explosive exercises when under muscular stress. The result? A dumbbell workout that combines muscular strength AND cardiorespiratory endurance and prepares you to meet the challenges of sport, work and life with excellence. You’ll truly be prepared for anything that comes your way. Plus, that ugly fat melts away!

As you can see, the dumbbell workouts I describe are quite different from the “typical” dumbbell workout above. And the differences make these dumbbell workouts so effective. So, this leaves only one question. “Are you getting the most out of your dumbbell workouts?”
Coach Eddie Lomax, author of Superior Dumbbell Workout, invites you to learn the 5 hidden secrets of dumbbell workout routines and start performing dumbbell workouts that simultaneously build strong muscle, boost cardiorespiratory endurance and burn fat!

If your resolution included getting rid of those “love handles”, remember that the longest lasting plans are those you can stick with. It does not matter if your goal is losing pounds or trying to build muscle fast, it is important to remember that fitness is best achieved through constant and regular workouts.

The best way to build yourself up is through natural bodybuilding workouts. This can include programs of free weights or resistance weights machines, or exercise like swimming in order to build up your muscles. Yoga or other fitness and strength activities can also be used to supplement your muscle workouts. Natural bodybuilding programs can build up muscles over a period of weeks, but muscle gain is sustainable.

If you want to build muscle fast, you can use bodybuilding supplements such as why protein or creatine as well as making sure you work out regularly. The supplements will only be effective if you are working out and will only assist your efforts to a certain degree. Make sure you review the possible side effects on the internet or at a reliable nutrition store before you take them, as there are many different and very popular supplements available.

Since everyone has a slightly different body type, it’s impossible for one bodybuilding program or workout to be the best for everyone. Some exercise programs may in fact push your body too quickly, resulting in injuries, especially if you’re unfit to begin with. So depending on how your body feels and your fitness levels, you can work up to the recommended program gradually rather than doing the entire program straight away.

Always consult a doctor when trying an exercise routine to build muscle fast or if you are starting new bodybuilding supplements. You should beware of internal body signals or any changes that may happen even if a physician has signed off on your new health plan.

When working out, remember that “slow and steady wins the race.” Many individuals will try using additives such as steroids. These may work and give one rapid results, but they will quickly fade. If you can stick with an authorized program, your results will last longer, and ultimately be better for you. Remember that patience is the key to many things, including the addition of structure and definition to your muscles, and getting yourself a body that shows itself off proudly to others!
If you are looking for a safe way to develop your muscles, then natural bodybuilding programs is a great choice. So depending on how your body feels and your fitness levels, you can work up to the recommended program gradually rather than doing the entire program straight away. Many people make resolutions to build muscle fast. If you are one of those individuals, consult with a medical professional before starting to lift weights or adding bodybuilding supplements such as whey protein and creatine to your diet. If you can stick with an authorized program, your results will last longer, and ultimately be better for you.

Walk into any gym in just about anywhere in the world on a Monday, and chances are you will find every flat bench taken. Perhaps at some point in time, the gods of Olympia decreed that chest exercises were to be done on the first day of the week.

If it’s not by Zeus’ hand, maybe it’s just because so many people’s workout schedules are based on the same weekly calendar. Whatever the case may be, the fact remains that far too much reliance is placed upon what is considered to be convention when it comes to working out.

There are seven days in a week, which is why so many workouts are based on this unassailable truth. But, without trying to get all Plato on you, are there really seven days in a week? Or, could it be that there are no true days, weeks or even months - at least, as not as far as your body knows.

At the risk of turning the routine world that we live in into a land of confusion, try the following workout, which is based on…..oooh, are you ready? Eight days a week.

Caveman Workout Schedule

Your body has no idea what a week is. In fact, it doesn’t even know who you are. The collection and storage of knowledge are all functions of the brain. And while the brain is of course part of your body, it can sometimes be your worst enemy when it comes to working out.

Cro-Magnon, Australopithecus, and Neanderthal were all men…real men, with strong arms and small brains. If for some odd reason you were ever in a room with any of these evolutionary rest stops and asked them what the date was, they would likely club you nearly to death and then pee on you.

But, you will have learned a valuable lesson from these troglodytes, and that is you shouldn’t be focused on days or weeks, and should instead be more concerned with getting fitter and stronger. This workout is designed to make you think with your body and not with your brain, much like your hairier ancestors. What’s more, you will find that you will almost never have to vie for a flat bench again.

The Workout

Although the following is designed for a more seasoned lifter, an intermediate or even a novice can still benefit from the basic 8-day week principle. Enough talking, Unga-Bunga….time to lift heavy things:

MONDAY Cardio & Abs
30 Minutes of High Intensity Cardio (choose from Treadmill, Stationary Bike, or Elliptical Machine)
2 sets Hanging Leg Raises
2 sets Hanging Knee Raises
2 sets Russian Twists
2 sets Raised-Knee Crunches

TUESDAY Chest & Biceps
3 Sets Bench Press x 8-10 reps
3 Sets Incline Dumbbell Press x 8-10 reps
4 Sets Cable Crossovers x 10-12 reps
3 Sets Standing Dumbbell Curls x 10-12 reps
3 Sets Preacher Curls x 10-12 reps
2 Sets Reverse Grip Pull-Ups x max reps

WEDNESDAY Cardio & Abs
Follow same routine as Monday

THURSDAY Rest Day

FRIDAY Legs & Shoulders
4 Sets Squats x 8-10 reps
3 Sets Stiff Leg Deadlifts x 10-12 reps
3 Sets Reverse Lunges x 10-12 reps
3 Sets Standing Dumbbell Press x 10-12 reps
3 Sets Side Lateral Raises x 12-15 reps
3 Sets Upright Rows x 10-12 reps

SATURDAY Cardio & Abs
Follow same routine as Monday & Wednesday

SUNDAY Rest Day

MONDAY Back & Triceps
3 Sets Single-Arm Rows x 10-12 reps
3 Sets Bent-Over Rows x 10-12 reps
3 Sets Wide-Grip Pull-Ups x max reps
3 Sets Close-Grip Bench Press x 10-12 reps
3 Sets Cable Pull-Downs x 12-15 reps
2 Sets Reverse-Grip Cable Pull-Downs x 12-15 reps

At the end of the first 8 days, start back at the beginning on Tuesday. Then, 8 days later, the first day of the “week” will be on Wednesday, and so on.

Modifying the Workout

Even though much of what has been suggested deals with the abandonment of structured time and dates, it is important to change your workout every 4-6 weeks. One of the greatest contributors to result plateaus is your body’s eventual acclimation to a workout.

Again, this is a primordial response, an innate ability of the human body to adapt to environmental pressures (even if it is you that is creating them). This is why it is very important that this workout schedule, or any workout for that matter, be changed after you have gone through your 8 day week cycle at least 4, and at most 6, times.

Change can come in the form of an entirely new workout, or even just a change in the exercises, tempo, rest time in between sets, or number of repetitions per set. The key is to keep it fresh and to keep your body guessing. The rest is simply evolution.
FitBuff.com is your portal to total mind and body fitness. We have a variety of articles, advice, and information to help you improve your overall life across ten different categories: brain power, dating, exercise, family, grooming, money, nutrition, sex, stress, and work.

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The internet is filled with hundreds of websites, articles and forum posts all focused on one thing: How to add one inch to your arm size.

There’s even a program that claims to pack one inch on your arms in just 24 hours.

But today, I’m going to cut through the hype and reveal the deep, dark secret about what it really takes to pack a full inch on your arms.

First things first.

Most Arm Measurements Are 100% B.S.

The muscle magazines are full of pictures and stories about guys with “22-inch guns”.

But the sad truth is that most guys “stretch the truth” when reporting their bicep measurements. They slip a finger under the tape measure, leave the tape a little bit loose… and just like that you’ve got a bogus arm measurement.

So don’t get discouraged if you feel like your arms don’t quite measure up. You might actually be a lot closer than you think.

The Fastest Way To Add Arm Size Is To Work Your Triceps

Many trainers don’t know this but the muscles of the triceps actually make up about 66% of the size of your arm.

Your bicep muscles only account for about 1/3 of your total arm size. So the fastest way to “beef up your guns” is to work the muscle that makes up the largest portion of your total arm.

Add Leg Work To Increase Arm Size

The body seems to have built-in mechanisms that prevent the body parts from becoming grossly dis-proportionate.

Many guys skip leg training and focus only on the beach muscles, like chest and biceps.

While they may see some quick results, progress will grind to a halt because the body does not want to become disproportionate.

Many guys will see a sudden surge in arm size once they start working their legs with the same intensity they use to work their arms.

Finally, Here’s The Deep Dark Secret About Adding An Inch To Your Arms

You won’t read this in any bodybuilding magazine.

All the “gurus” conveniently omit this fact. But here’s the dark, dirty truth.

If you really want to add an inch to your arms, you will have to add 10-15lbs of muscle mass.

If you weigh 165 pounds and have 15 inch guns, you can do all the curls you want but you probably won’t stretch the tape at 16 inches until the scale registers 175 -180 lbs.

This isn’t what most guys want to hear. Most guys want to hear that you can pack an inch of muscle on to your biceps by taking some magic supplement or trying to magical one day cure.

The Truth (While Painful) Will Set You Free

Now that you know the truth about what it really takes to pack size onto your arms, you can forget about all those silly instant arm size solutions.

And you can focus on adding lean, quality mass. And as your whole body grows larger and more muscular, your arms will grow too.

Here are few quick tips for adding lean, quality mass:

1) Consume 1.5 grams of protein per pound of bodyweight daily

Your body needs protein to grow… and lots of it. If you fail to hit your daily protein target your growth will suffer.

2) Brief, Basis Weight Training Workouts

Stick with compound exercises (squats, deadlifts, bench press, dips, pull-ups) and fight to increase your strength every week.

3) Allow ample recovery time

Your muscles don’t grow in the gym. They grow when your work out ends. Your body goes to work to rebuild the muscles bigger and stronger.

Don’t short-circuit the system by lifting again too soon.

Follow these three tips and you’ll not only gain lean muscle mass but your arms will grow too.
************************************************************************ Matt Marshall is not a personal trainer or a professional bodybuilder. He’s just a former skinny guy who figured out how average guys can build muscle and develop outstanding physiques. To see his blog, go to http://www.AverageWhiteDude.com

So you are starting body building, but what exactly is it. When starting anything in life its always important to understand exactly what it is, so that you can explain to at least yourself what you are doing.

Body building can be defined as basically where the body is made to work against gravity and in that process the body adapts, becomes stronger and forms more muscular shape that is a body builder. In my opinion if you have ever wanted to do some exercise you are in fact a body builder. For in the stricter sense we think only of competition body builders. However, if you think about it, if your lifting weights are running on a treadmill, are you not trying to shape, maintain or strengthen your body, hence we’re all body builders.

Now weight training is a form of exercise which subjects the body to an increase in the amount of resistance. This is in the form of weights or weight machines, or even your own body weight. When you weight train it increases the size of the muscles, and once our bodies adapt to the increase in load, the size of the muscles increase, which then leads to more strength and a better state of fitness.

When we participate in body building or resistance training our muscles (composed of fibers) tire out. This then leads to recruiting new muscle fibers, or muscle gain. This only happens however if the weight is heavy enough and that the any amount of weight can only be lifted to failure or to the prescribed number of repetitions.

One more point, it you think you building your body you train, well think again. Your body repairs itself and gets bigger whilst you rest, so get plenty of rest or sleep when your starting body building.
Now you have the definition of body building get the information, tips and advice that you need now at www.BodyPowerBuild.info

How do maximum security prisoners manage to add muscle?

I’ve often wondered about this. And recently, a customer gave me a very important clue to this puzzle.

Here’s the deal:

First of all, it’s important to note that the idea of huge, muscular prisoners is very much a “Hollywood” image.

In real prisons, not every convict is 6′5 and 320lbs of shredded muscle. However, many guys do manage to gain a substantial amount of muscle when entering prison.

How do they do it? What is the muscle-building key that we can learn from prisoners?

Letter From A Maximum Security Prison

One of my customers teaches at a maximum security prison. He wrote me a letter that brought up an interesting point.

He noted that convicts 1) work out a lot, 2) eat a lot… but also that they…

Sleep More Than The Average Guy!

Think about it. There’s not a whole lot to do on the “inside” so many prisoners probably get extra sleep.

Could Sleep Really Be The Secret To Massive Gains?

If you think sleep couldn’t possibly be the key to muscular growth, let’s examine what occurs during sleep.

When you catch some zzzz’s your body finally gets a chance to repair and rebuild your cells.

30-45 minute after you enter dreamland, your body starts to release Human Growth Hormone or HGH. If that term sounds familiar it’s because many steroid-users illegally take extra HGH for massive muscle gains.

Growth Hormone is powerful hormone that increases muscle mass, repairs cells, strengthens the immune system… among a host of other benefits.

Steroid-users shell out between $500-$4,000 a month for HGH… but your body releases a natural supply every night. So get those zzz’s in.

The Key To Gaining Weight

If you are a naturally skinny guy and you want to gain weight, getting some extra sleep could be the puzzle piece you’ve been missing.

But don’t take my word for it.

Take it from a guy who knows a little something about gaining weight.

Musashimaru, a famous sumo wrester, was once asked how he grew from 290lbs to a staggering 520lbs.

He explained that sumo wrestlers sleep immediately after eating to insure slow digestion of their food and maximum retention of muscle mass.

Action Points

Hopefully this article has opened your eyes to importance of sleep. Here are two take-away points for you to consider.

#1) For maximum muscle gains, try your best to get a full night of sleep each night. Some people believe that the hours of sleep obtained before midnight are more effective than the sleep after midnight so try to get to bed earlier.

#2) Whenever possible, try and and squeeze in a 20 minute nap after your workouts (after your post-workout meal).

Most of us don’t have the time for a post-workout nap but if you can squeeze it in (even once in a while) it can help recovery and aid you in your quest to gain muscle.
************************************************************************ Matt Marshall is not a personal trainer or a professional bodybuilder. He’s just a former skinny guy who figured out how average guys can build muscle and develop outstanding physiques. You can read his blog by visiting http://www.AverageWhiteDude.com

A lot of people believe that exercise (especially lifting weights) is the key in how to build up muscle in their body. Although this is important, there are other critical factors that you should also take into consideration. These factors are just as important, and will make or break your quest in gaining healthy, strong muscles. Read on to discover how to build up muscle in your body more effectively.

Get plenty of rest

You’ve put a tremendous amount of time and effort in working out. But you also need to allow your body to rest. The muscle-growing process works like this: the work out “damages” your existing, exhausted muscles. In order to rebuild those “damaged” tissues, your body needs time to recuperate and repair those tissues. The renewed muscles after the repair will be stronger. It is this repair that you want, because this is the real process where your new muscles are built.

You can imagine, in the extreme case of just purely working out and exercising without rest your tissues takes loads and loads of damage but has no time to repair. This is when you get injured. So it is critical that you get at least the recommend 8 hours of sleep per day to allow your body the time its needs to repair and recuperate.

Drink plenty of water during your exercising and in addition to your meals

This is a continuation of point number 1 above. In order for your body to healthily repair, it needs the proper building blocks. In addition to proteins and carbohydrates, the body also needs plenty of water to repair and build up amino acids that makes up muscles. And since 70-75% of a human body is made up of water, this only makes perfectly logical sense. So keep your body hydrated before, during, and after your exercising.

Use recovery methods that works for you

There are plenty of methods that can help you accelerate the muscle-building process. Some of the more conventional and easily assessable methods include stretching after your training and on your off days, icing your muscles, and hot baths/jacuzzi and cold baths combinations. Use the recovery method that works for you.

And finally…

Be persistent

The true art of how to build up muscle in your body is being persistent with your training. For me, when I first start my new training programs I see results almost immediately. But then it trails off and noticeable results don’t show up until 2.5-3 weeks into the training program. So like anything in life, persistence is the key to build up that body tone that you want.
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It contains everything you need to know about how to build up muscle.