Category Archives: Muscle Building Tips

Starting Out Building Lean Muscles and Strength For Size

How to Build Lean Size and Muscle Mass

It is a wonderful thing, finally getting started working out and where it becomes a habit where you no longer things about going to the gym.

However, it is important to make sure you are not wasting your time while you are there. In this article, you are going to learn some of the basics and make sure that you are getting some good gains working out.

Starting Out

When you are starting out it is not only a good idea to get some good gym clothes. You should also take a little to plan your workouts, like what time during the day suits you best?

What are you going to eat and when? Also, try to figure out how much time you can spend on the gym and diet? Figuring these things out from the start means that it will not come up as a surprise later on during your workouts.

It is important to your success that you do some planning and makes it easier to stay consistent. It is what will give you the results in the end.

Free Weights

Lot’s of free weights and barbells is the way to go if you want to build muscle mass and size. They activate a greater part of your muscles and connecting tissues than machines.

But you should still make sure to combine free weights and machines since a more concentrated effort of specific muscles will do you good. So, when you are looking for a gym to train in, you must make sure they have a lot of free weights but also a great variety of machines you can use.

Full Body vs. Split

Full body training versus a split-routine which type of workout is best for me? It is a question a lot of guys are asking when they start working out.

To begin with, a full body workout will be more than enough to get some good gains. Stick to that for 8 6 to 8 months. After that when your muscles stop responding the same way on your workouts, you can change your full body to a two split-routine.

Here you can use for example train front body on Mondays, and Thursdays, and back body on Tuesdays and Fridays. Here you will be able to target your muscles harder and at the same time give them plenty of rest.


Next step in your muscle building process is to do some exercises that will give you some good gains. Here I urge you to do all the classic stuff like bench press and pulldowns.

To begin you can do 3 or 4 exercises for each muscle group and make sure to make all the basic moves first. Like for example, flat bench press first, then incline bench press, followed up by pullovers and then finish your chest workout with some flies.

It is a great way to push your muscles and get some good gains.

The Muscle Building Diet

The best muscle building diet you can get is the one where you eat every three hours. It is important because you need to fuel your muscles with nutrients for recovery and growth constantly. Failing on this matter will make it take longer to build lean muscles and strength. Your meals must contain a lot of proteins but also important carbohydrates and fats.

Also remember, that junk food, pizzas, and burgers do not belong in a muscle building diet. If you cannot be without it, use them as a cheat meal once a week.

What about Supplements?

If you are not happy with the results you are getting from your diet and muscle building, it is time to consider using supplements.

Here we suggest that you take a closer look at Crazybulk D-Bal, a powerful supplement that can help you to raise your testosterone levels. It is likely what you must do if you are not getting any results from your workouts.

Remember, testosterone is the most important male hormone and vital for your muscle building. D-Bal will help you to raise your levels and make it easier to gain lean muscles.

Finally, you must also consider using a good protein supplement like the ones you can get from BPI Sports Protein. They are important for your future gains and muscle development.

Simple Strategies to Improve Testosterone in Men

Strategies to boost your testosteroneTestosterone injections or shots might help increase testosterone naturally in your body. Nevertheless, such shots might be debilitating and expensive. They are able to possess lots of negative side effects also.

Testosterone and men are two sides of the exact same coin. It is the hormone that affects your body and behavior in innumerable ways. Testosterone production is at its maximum level during puberty when important body development occurs. It’s the hormone that makes boys grow into men. Nevertheless, its production starts slowing down following the age of 30.

This slow down in testosterone activates a series of developments in the body. Nevertheless, testosterone production could be raised naturally.

Listed here are a number of the best approaches to improve testosterone in men:

Boost Your Zinc Consumption

Zinc is the most crucial mineral in regards to increasing testosterone levels in your body. Creature protein is rich in this mineral. Steak, fish, eggs and poultry are excellent resources of zinc you have to include in your diet.

Besides this, certain vegetables like broccoli, cabbage, and cauliflower will help remove estrogen out of your body. You need to strive to contain them in your diet since a higher rate of estrogen also can lead to low testosterone.

Attempt some Avocados

You also need to consider including avocados in your diet. They have been rich in folic acid and vitamin B6. Folic acid metabolizes specific proteins in your body and can help increase your energy levels.

Vitamin B6, on the flip side, can help increase testosterone secretion.

Compound Exercises

Exercise is an excellent strategy to improve testosterone production in men. Nevertheless, it’s strength training which in fact works to boost testosterone secretion.

Compound exercises that work on an organization of muscles foster testosterone production. Isolation exercises which work on smaller muscles like biceps or triceps have little impact on testosterone.

Using Testosterone Boosters

Testosterone boosters is a new type of supplements available on the market. The benefits using them is that you are going to get a cocktail of all-natural ingredients that effectively can help you to boost your levels of testosterone.

A good starting point here is a supplement like Testosterone Reload, is gives you just the right ingredients to help you to take care of your testosterone levels.


3 Factors Important to Your Muscle Building

Tips to Improve Your Muscle BuildingFor guys who wants to build lean muscles and strength, it is important not only to focus on going to the gym. There are so many other factors that are vital to your success. In this article, we are going to take a closer look at three factors that are important to your muscles building.

Your Diet

Next, after your workout, your diet is the most important thing. Some guys will even say it is more important that going to the gym. However, without going to the gym you are not going to pack on any lean muscles, so let’s focus on your diet.

When you are getting your diet right for muscle building it is important you pay attention to the three nutrients, proteins, carbohydrates, and fat. Only focusing on proteins, as a lot of guys are doing, is not going to help you. You must create a synergy between your nutrients so you can optimize your body and your muscles to take up more nutrients.

When it comes to proteins, it is important that you get between 1 and 1.5 grams per pound of body weight. The exact number depends on a lot of how high your metabolism is.

Your Levels of Testosterone

Testosterone is the main male hormone and very important for your growth, muscles, and sexual health. Without testosterone, it is going to be more difficult to carry out your daily functions as a man. For a guy who likes to build lean muscles and work out in the gym, you will have to main as high levels of testosterone as possible.

To do this, you should eat the right type of food such as protein-rich red meat and Omega 3 fatty fish. You also must make sure you are getting a couple of ingredients such as zinc and cholesterol. Here whole eggs and spinach are excellent sources.

To make sure your body is in the perfect condition to form testosterone for your muscles building you can use a testosterone booster like Alpha Force Testo. It will enhance your levels of testosterone with a couple of ingredients that has been showed to be very effective when you want to raise your levels. Here we are talking about Testofen Fenugreek. Learn a lot more in the Alpha Force Testo reviews.

Plenty of Rest

The final factor is to make sure you are getting plenty of rest so your body and muscles can recover and form new muscle tissues. Your period of rest is just as important as going to the gym.

A lot of guys tend to believe that to build lean muscles you have to spend as much time as possible in the gym. It is far from the truth. Don’t stay longer than an hour, but while you are there you push yourself hard.

The muscle building itself does not happen in the gym but when you rest.

Learn more about Fenugreek here.

Also, check our video below and get even more tips to improve your muscle building.

Get Better Gains With Your Leg Workouts

Most guys hate doing it others are hiding them in a pair of baggy pants. We are talking about your leg workouts, the muscle group a lot of guys want to avoid and only a few are training as was it a science.

The fact is if you are serious about your training you do need to do your leg workouts as well. It is embarrassing to see guys hiding their legs in a pair of baggy pants because they are not training their legs.

For must guys, it is the thought of the pain that they may get from doing exercises like squats, deadlifts or lunges. Seriously get over it.

How to Approach Your Leg Workouts

So how should solve this issue? First of all, you should get started to train your legs at least once every week. Not only will it give you some good gains with muscles on your legs. It will also release a cocktail of growth hormones that will benefit muscles for the rest of your body.

Your Exercises

When it comes to your leg workouts doing more does not mean better. With your leg workouts you should stick to only a few but very useful exercises such as squats, lunges, deadlifts and leg press.

Secondary exercises you can combine these four primary exercises with are leg curls, leg extensions, sitting and standing calf raises.

It is basically what you need to do. But make you that you train hard, so you barely can do the last couple of reps.

Your Workout

With my leg workouts, I will do leg extensions and curls more as a warm up because they can be hard on your knees and lower back. So I use these two exercises to fill up my leg muscles with blood, so I can be ready to lit very hard with my primary first leg exercises.

From then on I will move on with squats first, and then lunges and leg presses until I feel exhausted.

Finally, I will end up doing my calf training.

Sets and Repetitions

Your legs workouts should contain of 4 sets and repetition range of between 12 and down to 6.

If I feel good one day and ready to push myself harder, I will go up to do six sets on exercises like squats and leg press in order exhaust my legs even further.

When It Comes to Your Leg Workout Diet

If you want to get more muscle mass on your legs, it is recommended to take your diet a little more serious around your leg workout days.

Still make sure to get a good amount of proteins, maybe even go up to between 40 and 50 grams per meal including snack that day.

I will also pay more attention to my carbohydrates. Make sure to get some good solid starches like potatoes and brown rice.

Finally, to get the final juice to your leg workouts, I would use a supplement like Black Label No. It will optimize the nutrients I am getting from my diet and will give me more energy and endurance for my leg workouts.

It is important when you want to get the most out of your training.

To learn more about Black Label No check out this site

Learn more about the importance of training your legs here.

The Road to Great Muscle Building Success

Muscle Building Success TipsIf you really want to get big and muscular with a lot of strength then you really need to understand the importance of taking your workouts and diet serious, else you are not going to get the results you want.

Getting big on that higher level that makes you stand out will take a lot of determination and hardware. You will need to treat it as a lifestyle. The question is are you ready to take that step? If you are not, it is ok too. You can still go to the gym in order to get a little marked! But if you want get really big then you need to read our road to great muscle building success.

First you need to understand that going to the gym is only half of the work. Some would even say it is only a quarter of the work. No matter what you believe it is important that you put some dedication into your diet, supplementation and your periods of rest. They are all needed in order to become a successful muscle builder.

Your Diet

It is important that your diet is at least as important as your workouts. It is in the kitchen you are creating the building blocks to build your muscles. And you need to make sure that these building blocks are of the right material.

I am not going to talk about the importance of proteins because you already know how important they are to your success.

What is important to mention is that you need to eat as clean as possible. Forget about processed meat like sausages, bacon or ham. New studies actually show that they can cause cancer if you eat to much of it, but clean eating is important.

You also need to make sure you are getting some good sources of carbohydrates and fats, don’t leave them out of your diet. It is wrong to believe that you only need proteins for then to sacrifice other important nutrients.


Very often when you are serious about your muscle building you should use a couple of supplements to help you to get bigger with. It is important to remember that supplements should not be the overall solution to a problem, but a helping hand to overcome certain muscle building problems. A problem that often occurs is lack of energy within your muscle cells.

This means that you are not working out optimal, basically you could push your muscle a little bit extra, but you do not have the anaerobic energy to do so. Here a supplement like Nitro MXS is a good choice. It will give you a couple of ingredients that will load energy into your muscles so you will be able to push yourself harder.

Another problem that often occurs where supplements can be a great idea is when we are not getting enough nutrient out to your muscles thru our blood system. Here you will need to raise your body nitric oxide levels, this can be done effectively with a nitric oxide supplement like No2 Power Blast.


You need to remember that there are so many different aspects of working out and ways to do it. There are golden rules you need to learn and a lot of other stuff. We have touched to areas in this article, hopefully it can motivate you to do even more investigation yourself.

Nitric oxide levels are probably one of the most overlooked factors when it comes to muscle building. Learn the basic of nitric oxide levels here.

4 Steps to a Better Muscle Building

Muscle Building PlanningIn this article we are going to give you 5 tips that you need to consider if you want to get more out of the time you spend in the gym in order to build lean muscles and strength.

If you follow our advises not only will you be able to build lean muscles faster, you will also be able to build more natural muscle mass without any use of illegal substances.

Preparing for the Gym

You pre-workout phase is very important to your success. A lot of guys neglect this period and just go to gym without thinking about what benefits a pre-workout phase can give you.

It is in this period, like an hour before your workout, you will have a protein rich meal. It is here you take your pre-workout supplements like a good nitric oxide or creatine supplement. And it is here that you make sure you get a little rest so you can hit it hard while being in the gym.

If you take the time to mentally prepare yourself for your workout, you will get a much better workout with a better intensity. This will benefit you in the long run by building more lean muscles.

Your Gym Workout

Now it is time to hit it hard in the gym. It is always a good idea to do a couple of light sets and reps, before you start to hit it hard. Doing that will push some blood out to your muscles and warm them up. This will make it easier for you to go heavy and really hit it hard.

What is important is to limit your workout to max one hour of weight lifting. If you have some body fat you want to get rid of, you can do some cardio after your weight loss, and stay for 30 minutes.

It is not recommended to do cardio before your weight lifting, because you need all the juice you got to push your muscles hard.

After the Gym

The post-workout is very important and can really optimize results if you know what you are doing.

Most important is that you get your recovery started as fast as possible, which means you should have a protein shake and some carbohydrates as soon as possible. After your workout it will actually benefit you to get a Coke or a Gatorade in order to get some sugar. This will fill up your muscles with glycogen which make it easier for your body to take up proteins.

Your protein shake should consist of whey proteins and give you at least 25 grams of proteins. You can either have it with water or some skimmed milk.

There are hard gainer powders out there, there are typically a combination of whey protein and sugars. The contain a lot of calories and is no recommended if you need to get rid of some body fat.

The next thing you need to focus on in the post-workout phase is to get a meal as soon as possible. After your meal you are done for the day and it is time to rest so you can recover.

You Sleep

Finally we have your sleep. Stress full nights with only 4 hours of sleep is not the way forward if you want to build lean muscles and strenght. You will need a lot more than that.

However it is very individual how much sleep a person will need. The best you can do is to turn of your alarm and wake up by your self. If you cannot get up in time, you need to go to bed earlier.

That’s It

That’s basically it! Focus on getting these phases incorporated in your workouts and you will be well on your way to build some lean muscles and strength.

Good luck.

Learn 3 things you muscle learn about your muscle building check this article

Get some tip for your post muscle building meal in the video below