Get Muscle Fast: Explosive

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Sunday, April 15, 2012

Weight Gain Foods That Will Lead To Explosive Muscle Gains

ByLester Jessop

When one is seeking to add some pounds, weight gain foods come in handy. Proper nutrition and diet are the core factors when one wants to gain weight. Regardless of how much weight training you take on, if you are not feeding your body with the right foods, then your efforts will all be in vain.

Why are you underweight?

Perhaps one of the most important question that you should answer before you decide on how you are going to go about trying to gain weight is why you are thin. What is it that has made you lack the muscles and the bulk that you desire? Some common reasons for this include chronic disease, eating disorders, lack of physical activity and age. You may also be thin due to hereditary conditions. When thin, you are more exposed to the risk of getting chronic diseases since your body is weak and frail.

Weight gain foods

It is important to note that muscles in the body are built from the food you eat. The energy used to help in the muscle building process also comes from the food you eat. Therefore, you should eat a diet comprising of proteins (the body/muscle building foods), healthy fats, and carbohydrates. Below are some important foods that you need to incorporate in your diet on a daily basis together with your weight training schedule to help you gain weight.

- Proteins

To gain muscle, you need to take in proteins. These are the muscle building foods. A weight training exercise demands that your body have amino acids. These can only be provided by the proteins we eat in our diet.

On average, you should ensure that you take a gram of proteins for every pound of your weight, that is, for every kilogram on your weight, you should eat 2.2g of proteins. These proteins should be spread out within five to six meals in a day. Good advice is to avoid taking protein supplements and instead take in foods rich in proteins.

Some good sources of proteins include fish, dairy low fat products (with milk being among the best sources), whey, seeds and nuts, and meats.

- Healthy fats

To effectively gain weight, you must also include healthy fats in your diet. These include the omega-3 fatty acids, as well as the monounsaturated and the polyunsaturated fats. Some good sources of these fats include the cold pressed oils like linseed, sunflower and olive oils. Avoid taking in saturated fats like ghee.

- Complex carbohydrates

Your body needs energy to help you with the weight training exercises, as well as the digestion and absorption processes within the body. This energy comes from the carbohydrates you eat. Therefore, make complex carbohydrates a part of your daily diet during the weight gain period.

Warnings:

A common misconception is that taking beer can help with weight gain. However, this is not true. All that happens with beer intake is that it brings about an accumulation of fats in your abdominal section hence the unhealthy pot belly.

In your weight gain efforts, you should also avoid taking in protein supplements as much as you can. If you have to, get advice from your physician or doctor.

If you really want to achieve your goals make sure that you follow it rigorously and check this web site for some great ideas CLICK HERE!. Tomorrow never comes so start TODAY!!

Article Source:http://EzineArticles.com/?expert=Lester_Jessop

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Health and Fitness: Build-Muscle
Lester Jessop

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Build Muscle Article FeedFind More ArticlesSearchSimilar ArticlesBest Weight Gain FoodsMagic Weight Gain FoodsTop Eight Foods to Supercharge Your Weight Gaining Effort3 Healthy Foods Causing Weight GainWeight Gaining 101Weight Gain Meals - You Need to Know This at All Costs5 of the Worst Weight Gain FoodsWeight Gain For Skinny People - Sifting Through the ConfusionPrimal Weight Gain - What to Eat to Gain WeightThe Only Five Power Foods You Need For the Best Weight Gain Diet of Your LifeRecent ArticlesA Simple Way To Get Strong And Lean4 Important Workout FoodsReal Life Advice To Gain Weight For The SkinnyThe Very Best Back Widening Exercises7 Tips To Six Pack SuccessThe Most Visually Transforming Body PartsMirror TrainingMuscle Building: What's Your Training Split?Top 6 Questions Surrounding the Navy SEAL Training ProgramHow to Build Muscle Fast for Skinny Guys: Methods That Are Tried and TestedSubmitted On March 11, 2012. Viewed 45 times. Word count: 538.

MLA Style Citation:
Jessop, Lester".".11 Mar. 2012EzineArticles.com.17 Mar. 2012 .APA Style Citation:
Jessop, L. (2012, March 11). . Retrieved March 17, 2012, from http://ezinearticles.com/?Weight-Gain-Foods-That-Will-Lead-To-Explosive-Muscle-Gains&id=6932936Chicago Style Citation:
Jessop, Lester "." EzineArticles.com. http://ezinearticles.com/?Weight-Gain-Foods-That-Will-Lead-To-Explosive-Muscle-Gains&id=6932936EzineArticles.com© 2012 EzineArticles.com
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Friday, February 24, 2012

5 Dumbbell Exercises for Explosive Muscle Growth

ByMark P Reese

Fitness experts have always debated as to which exercise provides the better muscle growth, free weights like dumbbell exercises or stationary weights like most gym equipment. I believe free weights or dumbbells win hands-down every time. Any method of workout that works more than one muscle at a time has to benefit more than a stationary machine.

Below I will provide some dumbbell exercises that will give you explosive muscle growth and muscle control. After all, what good are big bulky muscles if every time you try to use those muscles you are fumbling all over the place. I have seen guys with massive bulky muscles that can barely tie their own shoes they are so uncoordinated.

For a better overall fitness level you want to work the tiny muscles that surround and support your larger muscles. Complete and coordinated control at all times is what you need and dumbbells are the best way to achieve this.

Bicep Curl

Bicep curls are the best exercise to strengthen your bicep muscles. Remember, always make sure you rotate your arms well when doing bicep curls to get the most benefit from these exercises. Exhale when you bring the dumbbell up and really squeeze your biceps to get explosive muscle growth.

Inhale when lowering the weight and still use your muscles to guide the weight back down. Never let gravity pull it down for you, control the lowering and continue working the bicep on the way down.

Triceps Kickback or Reverse Curl

Triceps are the long lean muscle at the back of your upper arm opposite the front bicep muscle. Take the dumbbell in your hand, lean over a bench or chair if you are at home, raise your elbow so it touches your side, then slowly lift the dumbbell back while straitening your arm out past your butt while doing so.

Really squeeze the triceps as your arm becomes fully extended and then hold for a second or two. Holding and squeezing will really help with muscle growth, control and strength. You will also really feel "the burn" when doing it this way, which is really great for muscle growth. Then lower your arm back down, again resisting the weight and not letting gravity do all the return work.

Dumbbell Bench Press

The dumbbell bench press is great for really defining your chest muscles and getting that rock hard look. Lie down on a flat bench, rise the weight straight up in the air with a dumbbell in each hand and touching. Lower the weights straight down so they almost touch your chest while your arms drop down below you sides.

Inhale while lowering the dumbbell and resist the weights until they almost reach your chest, now lift the weights and exhale at the same time fully extending your arms above your chest.

Dumbbell Fly Lift

The fly lift is very similar to the bench press. You lay flat on your back in the same starting position with the weights held above your chest with your arms fully extended. However, this time instead of lowering the weight straight down, bring your arms out to the side.

Line-up you upper arms with your chest and create a 90 degree at your elbow. Exhale as you return the weight to the starting position above your chest and repeat. Again really squeeze your chest as you do so and hold for a couple seconds.

Dumbbell Row

Position your arm so it is fully extended with the dumbbell almost touching the floor. Lift the weight so that your arm slides past past your side and lift the dumbbell up as high as you can until it touches your chest at the nipple area, hold. Exhale while doing so and then slowly lower the weights again with your arm fully extended and weight just above the floor.

Safety & Warm-Up

Make sure when you are doing dumbbell exercises to have lots of room and don't use a weight that is too heavy for your strength level. Always warm-up and loosen the muscles before you lift any weights. Warming up will prevent injury and allow you to lift more weight and give you explosive muscle growth.

Those are by no means the complete set of dumbbell exercises. If you want further knowledge, explanation and practical use of these exercises, click here at http://www.idealbodyformen.com/ and sign up for my FREE 7 part E-course. Together we can change your body and life forever. Stay strong.

Article Source:http://EzineArticles.com/?expert=Mark_P_Reese

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Health and Fitness: Build-Muscle
Mark P Reese

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Build Muscle Article FeedFind More ArticlesSearchSimilar Articles5 No BS Best Back Exercises For Super Explosive Muscle GrowthWeight Lifting WorkoutHow Strict Should Your Exercise Form Be?5 Simple Exercises to Build Muscle Mass FastEffective Muscle ToningBest Chest Workout - Exercises You OverlookedThree Missing Links To Exercise PerformanceExplosive Movements: Reverse Hypers and Standing Calf RaisesBuild Huge Arm Muscles With These Bicep ExercisesHow to Build Muscle Effectively Using DumbbellsRecent ArticlesDoes Protein Burn Fat? Read the Definitive Fat Burning and Muscle Building Guide HereFitness System for Weight Loss and Muscle GainBuild Muscle Fast - 7 Simple Tips for MenBuild Muscle and Improve Your Shape With These Great Ideas!5 Tips to Gaining Good Weight and Muscle for Men5 Must Know Tips to Build Muscle and Get in Shape!What You Need to Know Regarding Belly Fat Exercises!Achieving Maximum Muscle Mass Through Dieting And Intense WorkoutEffective Bodybuilding Workout Tips For Massive Arms3 Top Exercises for Bodyweight WorkoutSubmitted On February 05, 2012. Viewed 37 times. Word count: 697.

MLA Style Citation:
Reese, Mark P.".".5 Feb. 2012EzineArticles.com.14 Feb. 2012 .APA Style Citation:
Reese, M. P. (2012, February 5). . Retrieved February 14, 2012, from http://ezinearticles.com/?5-Dumbbell-Exercises-for-Explosive-Muscle-Growth&id=6862387Chicago Style Citation:
Reese, Mark P. "." EzineArticles.com. http://ezinearticles.com/?5-Dumbbell-Exercises-for-Explosive-Muscle-Growth&id=6862387EzineArticles.com© 2012 EzineArticles.com
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Sunday, February 19, 2012

Explosive Strength Building Exercise

Written by Jeff Behar, MS, MBA

The squat has long been known to increase not only your lower body strength, but to stimulate your entire body for increases in muscular development and overall sterngth. A simple variation of this exercise (the Jump Squat) while adding another compound movement (the Romanian deadlift) can turbo charge your workout and add dramatic growth and power as well!

Romanian Deadlift to Jump Squat Movement

This movement is a movement that can not only increase your strength and power but also improve coordination and balance. Incorporating this dual compound movement into your leg/backworkout can also be a great plateau buster because it will emplopy the movement of many supporting muscles that will stimulate all over muscle growth and increased strength. The Romanian Deadlift to Jump Squat movement is also a great exercise to improve lower leg balance and cosmetic appearance to the backside.

Romanian Deadlift to Jump Squat Movement Technique

Stand holding a pair of dumbbells on each side of your body, with your knees slightly bent. You should be looking down at your feet.

While maintaining your head and eye position, lift your chest and pull your shoulder blades back and down, resulting in a "at attention look".

Bend your legs until your hips and knees " are at the same level, keeping your rib cage up and your head level. Your back should be straight, at a 45° angle to the floor, the dummbells should be resting at your shins. Tip: When bending over, squeeze your glutes and push your Jeff Behar weightlifting hips back. The position should be the same position you would take when attempting to sit back on a chair or couch.

Without stopping, bend at your hips and knees to lower into a squat position (your knees should be parrallel to the floor) and while keeping the glutes flexed and the your abdominals engaged (tight) explode upward; using the power of your legs and hips. Jeff Behar weightlifting

Land softly with your knees bent. This is important to cushion the knees and to reduce any potential force on your lowerback.Slowly return the dumbbells to the floor, keeping your torso erect, arms straight and head up, eyes looking forwards.

Start with 2 to 3 sets of 4 to 6 repetitions, resting for 2 minutes between each set. Work up to 3 to 5 sets of 8 to 15 repetitions with 1 to 2 minutes rest between sets.

Romanian Deadlift to Jump Squat Movement BenefitsStretches the deep hip flexors (psoas) and the muscles (intercostals) between the ribs
Strengthens spine and back muscles. Develops explosive strength in your glutes, hamstrings, and lower back muscles. Note: While the hip extensor muscle groups (hamstrings and glutes) are activated during these movements, the quads take most of the training stress, and therefore receive the largest training response. Aids in balancing quads and hip extensor development. Note: If you do not make a conscious effort to balance your quad and hip extensor training, you will eventually develop a strength imbalance between the two muscle groups which can result in decreased strength, potential injuries (frequently pulled hamstrings) and a less than desirable backside. Helps increase vertical jumping distance.Helps increase muscular strength used in running.Tones the nervous system, the kidneys, the stomach and intestines, the pelvic organs, and the nerves connected with the sex functions.Therapeutic for fatigue, and anxiety. Romanian Deadlift to Jump Squat Movement Contraindications/Cautions High or low blood pressureSerious lower-back or neck injuryArthritis, Ankle problems, kneee problems, severe cardiac problems.Romanian Deadlift to Jump Squat Movement Tips It is very important that when perfomring this movement that you keep your abdominals engaged, and that you land softly with your knees bent. This is important to cushion the knees and to reduce any potential force on your lowerback.Remember to perform this movement in a fluid continuious movement. This allows your body to maintain the natural arch of your spine and transfer force through your hamstrings.Keep your back straight - i.e. in its normal position - throughout the movement. Do not lean forwards.

The biggest mistake most people will make in the execution of this exercise is not maintaining the position of their lower back. Some will even go so far as to bend all the way over till the weight touches the ground. This is a huge mistake. This movement is not meant simply as a hamstring stretch, nor is it meant to directly work the lower back, although the lower back will get stronger from performing this exercise. You must keep the lower back from moving and let it play a much safer role as a stabilizer.

When bending over, squeeze your glutes and push your hips back. The position should be the same position you would take when attempting to sit back on a chair or couch.Because this movement utlizes several muscle groups (proimarily back and legs), it is suggested that it be incorporated into either your back and leg workout, and that your back and leg workout be done back to back (no pun intended) so that you can get at least 3 to 4 days rest between workouts.Botttom Line Benefits for the Romanian Deadlift to Jump Squat Movement

Because the Romanian Deadlift to jump Squat movement has such a wide range of benefits, it makes sense for everyone to include it in their training program - from people looking for some improved "assets," to athletes looking for improved performance and injury prevention.

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