Build your muscle fast

Catabolism is the breakdown of muscle tissue to provide the body with energy. This occurs when the body can't get enough calories from food alone and will use your body fat or muscles to get the calories it needs. You can prevent this by eating enough calories. You also don't won't to be training too long because of a catabolic hormone called cortisol. Eating at the right times can prevent catabolism throughout most of the day.

Eat More Calories

And you are eating enough calories to be at a calorie surplus. If you are losing weight every week, your body is taking your fat stores or muscles and use it as energy because you are not providing it with enough calories. You need to eat more calories than you burn. You should be trying to gain 1-2 pounds a month. When you`re gaining weight, it`s a sure sign that you`re getting enough calories.

Don`t Train for too Long

You want to avoid over training as much as possible. Your workout routine should be no more than hour excluding your warm-up. When you train for longer periods, your body starts releasing a catabolic hormone known as cortisol. Cortisol needs to be released to break down muscle for energy because your muscles are depleted of glycogen (energy stores). You want to avoid this as much as possible!

Eat Properly at the Right Times

Eating at the right times can make a difference. If you eat too soon after your previous meal, you will most likely store extra calories as body fat. If you eat too late after your previous meal, your body is most likely to start breaking down body fat or muscle for energy. You should try to eat every 2-3 hours to keep your muscles in an anabolic state. You want a constant flow of nutrients flowing so that your muscles can use them to grow.

Breakfast and post workout meals are the 2 most important meals. As soon as you wake up, you have been fasting from the last few hours. Your muscles are depleted of glycogen and requires an energy source. This is one of the best times to take a protein shake and a high carbohydrate meal to replenish glycogen. The same thing is required after your workout. Your muscles have used up all the energy stores and your body needs to replenish it or else it will start to break down muscle and fat. Eat a big meal consisting of simple carbohydrates and a protein shake for fast digestion.

And try to avoid catabolism as much as possible. Muscle building is hard enough and you don't want all your months of hard work to end up being broken down in a few days. You need to keep your muscles in an anabolic environment (where muscle tissue is able to obtain energy for growth) as much as possible. Also, don`t worry about catabolism when you`re sleeping. It`s going to happen whether you like it or not. As long as you have eaten 2-3 hours before bed time and you have eaten enough calories throughout the day, your muscles will be fine.

Take these samples

- Make sure you are eating more calories than your body needs.

- Keep your workouts routines under an hour (excluding warm up).

- Eat a big meal with a protein shake directly after your workout (post workout meal).

- Eat every 2-3 hours.

Very useful fitness&Bodybuilding training course program

The energy seems to be our standard excuse for not doing things. These are things we like to do, want to do, enjoy doing! This is no way to live one's life. We need to manage our energy so as to increase it and apportion it to every aspect of our busy, sometimes exhaustive, life styles.

-1 Sleep: Lots of it

For this is most important as a first step. Adding another half hour to our usual nights sleep would be an average requirement since most people are somewhat sleep deprived. Late nights and early mornings are a bad combination for draining our energy. Start a bed time ritual at least an hour before actually retiring. This prepares the mind and body for sleep. Turn off the television, put on the voice mail and do not deal with any new pressing problems that can assuredly wait for the light of day.

-2 Water: 3 bottles a day
 

And most of people are tested for their bodies water content they are dehydrated. Coffee, wine, soups and soft drinks do not count as water intake. As a matter of fact some of these act as a diuretic draining our bodies of precious water. I start my morning with a full glass of water. It has been 8 hours since I had any water so mornings are a key time to start hydrating our bodies. Then comes my work out with a full bottle of water. After an hour or less it is another bottle of water with my protein powder. Before noon hour I would have drank 3 bottles of water. The benefits to your skin quality, muscle tone and bowel function is dramatic. No constipation with a consistent hydration policy. I go nowhere without a couple of bottles of water.

-3 Food Choices: Balanced & Nutritious

There are many comfort foods we love and crave. They make us feel full, content and sleepy. These should NOT comprise the bulk of our diet. We all know the amount and the types of foods that are nutritious. Eat what you feel would do your body good and fuel your next 2 hours of activity. A meal should replenish you, not drain you. Second helpings can be had in an hour or two not at one sitting. Typically at a restaurant I cut the food portion in half, eating one half and bringing the other half home for a snack (in about an hour and a half) This is better than chips or cookies!
 

-4 Exercise: Equals More Energy

Sleep, water and good food choices make for a great health combo. Without exercise the train does not leave the station. We need to keep moving, challenging heart, lungs and muscles. Working at the 85% of maximum for at least 3 days a week is minimum with five days a week being better. I exercise daily, only taking a day off because of travel or business obligations that invariably want to steal my workout time. Showering, brushing your teeth, combing your hair are all part of your daily routine and so should exercise.
 

-5 Variety: Deadly Boredom Trap

Every regiment eventually succumbs to a boring routine. Even an exciting, passionate activity like sex can slip into the "same old, same old." Keeping an exercise journal allows one to change up or tweak your workouts. Even a slight variation will challenge us to see if we can beat our previous workout goals. I love my pull ups so I have a doorway bar upstairs, downstairs, one on the ceiling and of course one in the shop were they are made. My travel trailer has a custom pull up bar that I can use camping as well as a travel bar that breaks down without tools for my suitcase. Engaging your mind before and during your workouts will add some variety but maintain the consistency needed for growth or fat loss if that is your goal.
 

-6 E-Triggers: Personal

People are different and respond in their own way from outside stimuli. My wife for example loves people and every gathering is a party. More than on one occasion would she chat with family and friends over a bond fire til the sun came up. One the other hand put in a DVD for the evening and its snooze time in a half hour or less. She needs and enjoys people so her morning walks are with me and the dog. The health club she goes to (for ladies only) is always teaming with people. People give her energy. They are her E-Trigger. Mine is goal accomplishment. The satisfaction of one more rep or putting another workout in the bank is all I need and thrive on. Belonging to a group or sharing your fitness goals with a confidant may be your thing that triggers excitement for fitness.
 

-7 Nap time: 20 minutes only

This is such a great way to relax your mind and body preparing it for the 2nd half of your day. I am talking about a short power nap before 1pm not an hour or two mid afternoon snooze that leaves you groggy for hours. Not everyone has this opportunity to lay down on the job. If this is the case find a quiet place were your mind can wander to pleasant places as you breath deeply relaxing your whole body. I find those moments that I can drift to my one palm tree island in the Caribbean so relaxing. Knowing it is just a vision in my head and soon my body must spring to the daily grind, I am refreshed.

The important advice in Bodybuilding anatomy

 In the beginning  you should apprehend your body needs and the muscle groups is vital when setting goals and helps develop focus when you train. Here in this article we take a look at the key muscle groups you will need to know and focus on for a more effective workout plan.

The neck muscle-In your neck there are the upper Trapezius which travels down the back of your neck and the levator scapulae runs which travels alongside the first five to six vertebrae in your neck. These are the only two simple muscles you need to consider in your neck region.

Trapezius- Known as the traps and travels down along your back from the nape of your neck to the waist on both sides of your spine.

Shoulders- In the front part of your shoulders lies the anterior deltoids whilst down the side of your shoulders run the middle deltoids. Travelling down the back part of your shoulders are the posterior deltoid muscles and just below the anterior deltoids running from the armpit outwards you can find your rotator cuffs.

Chest-Known as the pectoral muscles

Arms- As well as your biceps, the muscles located on the inside of your arm, you can find the triceps running down the side. These run from the shoulder down to the elbow. You can also see distinct muscles in your forearm as well.

Your arms contain two of probably the most well-known muscles, the biceps and triceps. The biceps are found on the inside of your arms and your triceps travel down the side of your arms running from the shoulder down to your elbow.

Stomach muscles- The abdominals are shorted to abs which is where you will build your 6 or 8 pack stomach muscles.

Leg muscles-Here there are three distinct muscle areas; the quadriceps, hamstring and calf muscles. The quadriceps or thigh muscles are located on the front of your thigh and the hamstring muscle is on the back of your thigh. The calf muscles are below your knee at the back of your leg.

Other Muscles-The above groups are key in understanding where and what the muscles are but there are other important muscles to take note of. They are the buttock muscles or gluts, the lower trapezium in the lower back and the l/ dorsi or "lats" located in the upper back.

Knowing your body building anatomy can increase workout productivity as you become more aware of the muscles as you train. This developed focus will greatly help achieve your goals and improve motivation. A little research on your body goes a long way, so take some time, get a mirror and have a look at them and become a more aware and mentally prepared body builder.


Building muscle is a tiring and difficult task, but it doesn't have to be that way. M/Oladele describes in his website Building A Body Guide that knowing your body and its functions can have a considerable effect on your motivation and training effectiveness. The Anatomy, Vital Nutritional Advice, Training Tips, Exercises, Do's and Don'ts and more can be found in his site so check it out even if you're a retired, practicing or new to body building. The advice and philosophies written in the many articles are easy to understand and implement immediately.

The Heroes of Muscle Building in Cinema & training guide of them

When we taik about Artistry of Muscle Building be sure the first Arnold Schwarzenegger and once said that "A good bodybuilder has the same mind that a sculptor has." It's a poignant testament to painstaking efforts it takes to create a body that is truly legendary. Muscle-building can be hard work, true, but there is an artistic side to all of the pumping, the sweat, and the iron.

If you are trying to grow your muscles and you're just starting, don't start out blindly. A sculptor always has a plan (even if only in their minds) of exactly what the finished product will be. Do the same thing before you get in the gym and start a lifting free-for-all. Go to the gym knowing what type of body are your trying to achieve. Should you focus on pushups to failure in order to get a chest that's more cut? Or should you do heavy, incline bench pressing to get the larger slabs of hypertrophied muscle that are characteristic of bodybuilder's chest?

The Artist's Tools

And a great sculptor has tools. A stone sculptor has a trusty hammer and chisel. A clay sculptor has wire end tools and scrapers. Just as a sculptor has tools to create remarkable works of art, so too should a bodybuilder. What are a bodybuilder's/muscle building enthusiast's tools? Weights & Exercise, Diet, Cardio, and Rest. In reality these seem like extremely simple tools. However, much like the old hammer and chisel, in the hands of a master, these tools can create chiseled bodies that people dream about.

Weights & Exercise

Weights are the muscle-building artist's molding tool. Every exercise you do has a different effect on the way your muscles will ultimately look, and even how firm they are. How heavy you lift will determine how full your muscles will become. High repetitions with lower weight promote greater muscular definition. Other exercises, like yoga for example will help to elongate and stretch the muscles.

Diet

This is how you add clay to your canvas. It's a little more complicated than the way a sculptor adds clay, but there are similarities. Sure you can eat anything you want, and you will most definitely add "clay" to your physique. But if you're eating Cinnabons and ice cream sundaes to do it, let's just say you'll end up with "bad clay" in all the wrong places. A high protein diet, healthy carbs, vegetables, etc., help to add slabs of "good clay," muscle, to your body.

Cardio

This is the muscle-builder's ultimate etching tool. Do you want your muscles to show without having to even flex them? A consistent cardio program helps. Cardio will allow you to scrape away layers of fat to reveal layers of toned muscle underneath.

Rest

This is a finishing tool that many people don't think about. Hard training is an important part of building a great body, but so is rest. Timing your rest periods, getting enough sleep, and giving your body time to recuperate, is how you allow the work that you've done to take effect.

When you train, become an artist of sorts, everyday you go to the gym. The weights and training equipment become your tools, and your body of course...the canvas. How you use these tools, can make all the difference in the world. Why is it that some people can be members of a gym for years, go regularly, yet their "canvases" never really change all that much? A large part of this artistry lies in the exercises you do, how you do them, the intensity with which you do the exercises, and the self-discipline you have to stick to you training and eating regimen. Strive to become as fit as you can. What have you got to lose?

The Tips you should takes when you start playing boybuilding

 When  you start Bodybuilding workouts you should makes tips or timetable for the play . Gone are the days when women stayed away from bodybuilding. Nowadays, you will find both men and women exercising hard in gyms to have strong and well shaped bodies. Every second person wants to have a great physique now. If you are also planning to have appealing washboard abs along with a well toned body, here are a few useful bodybuilding workout tips:

 You can Understand the difference between different workout routines:
On a basic level, there are 2 kinds of bodybuilding workout routines. It can be full body or split. First, full body workout routine is one that works on your entire body. In a single session, such a routine will directly target several large muscle groups in your body. This type of routine may include shoulders and arms exercises in the beginning, followed by stretches and whole body workouts. Split bodybuilding workout is about targeting certain muscles at a time. On a given week day, you will be doing just one kind of exercise. It is a good idea to ask a fitness trainer to learn more about split workout routines.

 you should get a clear idea of your body's muscle fiber requirement:
There is no point of feeling discouraged even if things don't work so well in the beginning. A bodybuilding workout routine may take a little time to deliver results. Your body will really start reacting when you stick to a workout plan for at least 3 months. After about three months, your body will start reacting to exercise. It is popularly known as muscle fiber requirement. It is one of the most important bodybuilding workout tips. The body will start pulling various muscle fibers together at one place to create muscle curves when the above mentioned muscle fiber requirement is met. Gaining mass after this stage is easy.

 For stick to a routine:
Not everyone chooses to go to a gym. You can always carry on with a bodybuilding workout routine from your home. After learning all important bodybuilding workout tips, you can continue the routine easily. However, getting enrolled into a gym will always be helpful. Achieving a desired health goal will be easier when you are surrounded by like minded people at a gym. Also, gyms have professional trainers who can guide you on a regular basis. On some occasions, joining a gym can also discourage a person who has just started with a bodybuilding routine. If you have a company, you will have a good time at the gym every day.

 Get proper rest :
If you have been exercising hard in a gym, you also need maximum rest. A bodybuilding routine will work best when you have a good diet and rest combo. Never deprive yourself of enough rest. Many people make this mistake. Not taking enough rest may just do the opposite.

 Finally do not take any breaks in the routine. If you start today, continue exercising on a daily basis at the same time. Self discipline is very important.

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New powerful guide in training of bodybuilding

 Everybody when they comes to playing bodybuilding they should take a guide to now how to play specially bodybuilding .And you can build good muscles without looking for muscle magazine workouts. Isolation exercises are good once you have built the base exercises. You can depend on squat since it is considered as the king of all workouts. You should consider squats, dead lifts, bench press, barbell rows, overhead press, pull-ups and dips for building muscle at an accelerated rate. Great muscle gainers will do workout 5 to 6 times a week. But they did not begin it this way. The number of days per week was added when they got stronger. You will be doing excess exercises if you are working out 5 to 6 times weekly. A beginner will need more recovery time.Rest and recovery time is an important factor in muscle building. Muscles are growing not when you are working out. They grow when you are resting. You can start your workout routines with three full body workouts in a week. Your focus should be on increasing intensity.

 You can build muscles without looking for muscle magazine workouts. Isolation exercises are good once you have built the base exercises. You can depend on squat since it is considered as the king of all workouts. You should consider squats, dead lifts, bench press, barbell rows, overhead press, pull-ups and dips for building muscle at an accelerated rate. Great muscle gainers will do workout 5 to 6 times a week. But they did not begin it this way. The number of days per week was added when they got stronger. You will be doing excess exercises if you are working out 5 to 6 times weekly. A beginner will need more recovery time. 

 Take a rest and recovery time is an important factor in muscle building. Muscles are growing not when you are working out. They grow when you are resting. You can start your workout routines with three full body workouts in a week. Your focus should be on increasing intensity. The time you are spending in a gym is not at all a factor. Sleep is an important factor in muscle building. Growth hormones are released when you are sleeping. Muscle building hence takes place when you are sleeping. You should have 8 hours of sleep daily. You can take a nap after you have done your workouts if you have got time. 

 And drinking lot of water is essential for muscle building. Water is good to avoid dehydration and helps recovery of muscles. 2 cups of water after meals will serve good. You should make it a practice to sip water after doing each workout. Eat sufficient food to build muscles. Your training will not be supported if you are not eating sufficient food. You need enough calories for recovery and muscle building. Whole food will lower body fat. Muscle you are building will show only if you have less fat content in your body. 

 Takes vitamins and minerals will help muscle recovery. Stop eating junk foods. Ninety percentage of your food intake should be whole foods. Proteins rich food like meat, poultry, fish, eggs and milk are good for building muscles. Carbohydrates rich food like brown rice, oats, whole grain pasta and Quinoa will give more energy for doing the workouts. Vegetables like broccoli, tomato, salad, carrot are also good for muscle building. Fruits like banana, orange, apple, pineapple and peers can be taken after each meal. Fats are also good if present in olive oil, fish oil, real butter, nuts and flax seeds for muscle building.

Using important supplements of build muscle for apprentice

One main food Naturation is very importante in this level of Muscle Building is protein. This is so because amino acid which is the end product of protein serves as the building blocks of the body tissues and muscles. So if you really want to add up a big muscle mass, you will have to make your meals contain more of protein foods.

Also some people think that they do not need carbohydrates or fatty foods, this is not true, because your body needs carbohydrates for strength during your routine and also fat for easy flow of substances through the intestine. You also need plenty of water as it will help transport food nutrients around your body

Below are some good Muscle Building foods and the best way to prepare them for efficient muscle growth:

• Chicken and turkey: They are very rich in protein and should be boiled or roasted, do not fry them before eating and also peel off the skin as it contains fat.

• Beans: This is another good protein food, soak for 7 hours before cooking with fresh water or boil for 5 minutes and then cook with fresh water. You can eat white, brown, black or Soya beans.

• Whole wheat bread: This contains carbohydrates with low calories that can be used up easily during your daily workouts.

• Brown Rice: Do not eat white rice as it contains a high amount of calorie, brown rice is better and contains low calories.

• Healthy fat: Not all fat are good for your body, avoid fatty foods like vegetable oil, animal fat and groundnut oil, you can eat olive and coconut oil.

•  Water: Drink plenty of water before and after meal

•  Tuna: This is a very rich protein food and it is very cheap. It is one of the most recommended proteins for Muscle Building.

With the above tips, you can now see that you need more of protein foods in your diets and also a little of carbohydrates and fatty foods for normal functioning of the body.

If really you want to build muscle quickly, your meals should include 60 percent protein, 40 percent carbohydrates and 10 percent of fatty foods. But if you are fat, you can eat 70 percent of protein food.

And another tip that helps a lot, is to eat small portions of food four times a day or every 4 hours. Also you can take some Muscle Building supplements that are rich in protein, a good example is Whey protein, it will help speed up Muscle Building because it digests faster than other foods.

The right supplements you should have when you play bodybuilding

 Starting bodybuilding need a plan for feed and training nad bodybuilding now is more popular than it has ever been. More than ever before men and women alike are on a quest to change their bodies. Much of people go to gyms every day hoping to stimulate some changes in their bodies. The fitness boom has also led to the supplement boom. Supplement companies are constantly introducing new products to feed the needs of an ever growing niche, the bodybuilder wanting to gain muscle mass. 

 So what supplements can help you gain muscle? 

 Well, before you get to supplements you need to think about nutrition. Your nutrition plan will ultimately decide you fate when it comes to precious muscle tissue. A surplus of calories will be needed for increases in lean body weight. It is a fine line, too many calories can lead to excessive fat gain and too little calories will give you no results. Experimentation will be key in this venture. Play around with your fat, protein, and carb intake to see what suits your needs best. 

 Your muscles are made of Amino acids, so it makes sense to supplement with protein powder or weight gainers. These days protein powders are more convenient than they used to be. They mix better and they taste better. Generally, you need about 1 gram of protein per pound of body weight for optimal results. For weight gainers, multiply your body weight by 15-20 to give you a general number of daily calories you need. You want to get as many calories as you can from real food, but that can be difficult at times, Use the weight gainer as needed to get the calories you need daily. These numbers is not set in stone. Experimenting with the type of protein and weight gainer used and the amounts of each will help you decide how much you actually need. The key will be consistent intake. If you only get enough protein one or two days per week, don't expect results, you must be consistent. 

 Creatine is another supplement that will be beneficial if you are trying to gain muscle. The initial weight gain from Creatine will be water. Along with this water retention will be better leverage and more strength. Recovery should be a bit better as well. In time, along with proper nutrition permanent muscle gain will be attained. 

 The above supplements are all you need to gain muscle. You do not need all the fancy supplements companies are now producing. Creatine, quality calories, and protein are all you need for results.

Growth hormone in real life of bodybuilder

    Growth hormone  was discovered in the 1920's and was isolated in the form of somatotropin in 1956. The benefits of HGH are immense, even today new research pops up regularly that reveals new uses for it. HGH is present in the body at a rate of 500 micrograms at any time in the blood of males between the ages of 20 and 30.

It's produced by the anterior pituitary gland under the stimulation of the Hypothalamus (like LH, the testosterone precursor). The effects on our system are tremendous:
HGH promotes and increases the synthesis of new protein tissues, such as in muscle recovery or repair. This is the way new muscle is built.
Recent research suggests its involvement in the metabolism of body-fat and its conversion to energy sources. Tests were conducted in obese people and medical use in treating obesity was proven beyond a doubt. Pro's have used GH as a way of maintaining and increasing lean mass while dieting for years.
It improves the sleeping pattern, makes for less unintended awakenings and betters REM-stage sleep.

HGH produces more energy
It may improve sexual performance
It builds stronger bones
Improves the quality and duration of heart and kidneys

So you can tell the benefits are not few. What's an even bigger card in the weighing of HGH against testosterone and its derivatives is that it is not androgenic, causes no aromatization and shows no side effects in limited doses. It just makes you bigger, huge even in combination with testosterone.

It is believed that we may benefit from doses up to 1 to 1.5 mg in the bloodstream. That is somewhere in the optimal range for natural GH.

Well that's the point everyone was hoping I'd get to. The ways to improving GH concentration is by utilizing the 4 areas of bodybuilding: Training, rest, nutrition and supplementation.
 Training:

The first way of stimulating GH release naturally is training. Working out, putting the body under extreme stress, I'm sure it's something none of you are unfamiliar with. Intense workouts, energy-consuming events and long periods of physical exhaustion are keys in releasing more Growth Hormone because these catabolic states require extra protein synthesis and in case of lack of energy, fat metabolization to make up for glycogen depletion.

This is no doubt the most potent kind of GH release as it's targeted to meet the demands of the bodybuilder. Of course I'm not telling you anything new when I'm saying you have to work out to gain muscle mass. I hope. Moreover the production of this GH is a direct reaction to a catabolic state that is not wishful to those looking for gains.

The only interesting I can tell you is this: I learned this in my first year of physiology. GH can be manipulated. The general rule of thumb when working out is never to train longer than 45 minutes because that's when GH tapers off and cortisol production sets in. But the half-life of HGH can be influenced.

If you train 40 minutes for a month and increase it by 2 minutes every month, after 10 months, you could train for an hour without inducing a catabolic state. No one has ever tested how far you can push the envelope, but is a proven fact. At this point I see no use for working out longer than an hour. Anyone using moderate to heavy intensity should be able to finish 25 sets in that time.

The highest I use at this time, being a competitor myself, is 22 sets for back. Since I'm still growing I assume that's enough. And since you have to match recovery to training intensity and vice versa, 25 or more sets would nescessitate at least 4500 to 5000 calories, maybe more. My stomach just isn't that big.
 Rest:

75 percent of your total daily HGH output is produced while sleeping, and most of that in REM sleep. This again stresses the need for a good night's sleep, in case that hadn't quite dawned on you. Though cat naps may further your case a bit, it's unlikely that you can induce a deep enough sleep to start producing GH.

This GH, in any case, is not near as potent as the other kinds because it is produced as a response to a need for sleep protection and a need for energy repletion for the next day, not so much in response to a need for EXTRA energy. But I think everyone understands that without this amount of GH other sources of GH will not be used as efficiently. Getting at least 8-10 hours of sleep is a sacrifice everyone should consider making if you want to get big in a hurry.

Also the regularity of your sleeping pattern could promote more REM cycles and result in more hormonal output. So keeping steady hours of rest is beneficial. If you are one to stay out late on weekends it may be best to still wake up at the same time instead of sleeping in. Otherwise you may disturb your sleeping pattern.

If you are used to sleeping from 10 to 8 and in the weekend you get home at 1, sleep until 8 and add a 1-hour nap every afternoon for the next 3-days to make up for the lack of sleep. But if at all possible maintain steady hours.
 Nutrition:

Most likely the most important section of the article, and that of the most interest to the natural bodybuilder looking to make the most of his GH. Naturally I have to ask you to take the past two paragraphs into regard before continuing here. You can't expect gains from nutrition or supplementation if your recovery is not adequately adapted.

The search for natural GH secretagogues (secrete and agogue (to teach), so literally to teach to secrete or induce the production of) begins with the most basic of nutrients. Yup you guessed it (or you read it in the previous article): amino acids. But for aminos to have a good effect you need to make sure that 15-20 percent of your diet consists of clean fats. These induce cholesterol, the storage of the base-hormone in the body that leads to the manufacture of most steroidogenic hormones.

The ultimate goal of this paragraph is to give you a complete stack, with amounts, of amino acids that can synergistically produce more GH, but any of them should further the case. I'll list them in order of importance (in this instance, this is not the importance of the amino in the diet).

The doses I'm about to give you are the best range for maximizing GH in a pre-workout stack. If you have anti-aging properties in mind, smaller doses will work as well.

Arginine (5-8 g) or arginine Pyroglutamate. I hinted at this in my last article, are prime movers in the production of natural GH.

Ornithine (4-7 g) works synergistically with arginine, from which it is derived. Together they have the best impact.

Glutamine (5 g) or Glutamine Peptides preserve the use of arginine in depleted circumstances.

Glycine (3-10 g)

OKG (3 g) is very expensive, but useful

BCAA's (3-6 g) for musclebuilding properties, enhanced by GH.

GABA and Lysine in trace amounts, but since they may inhibit the other amino's, it would be best to take these at different times.

Other dietary sources of GH promoting nutrients are Vitamin C (ascorbic acid), Vitamin B3 and most anti-oxidants. Take your stack, which ever amino's it ends up consisting of, 45 minutes prior to your workout for maximal levels of Growth Hormone. On non-workout days, take your stack either before bed or in the morning, both on an empty stomach.

If you wish to learn more about specific amino acids in this stack, or others that may be of benefit to your training regimen, I refer you to the previous article about amino acids. This stack is more than adequate to boost HGH gains by 50 percent. If I hadn't convinced you of the use of protein to gain muscle, the potential amount of GH you get from maintaining protein levels should make you change your mind.

Whey protein especially, and dessicated liver are high in arginine levels. Gearing protein intake to specific goals could be a motivation to keep up the work on the nutritional end of things.
 Supplementation:

No I'm not telling you to inject GH. Until it becomes legal and then still under a doctor's supervision, I don't suggest you use it. GH supplementation has many benefits though. It increases the protein synthesizing effect of testosterone and causes growth in muscle tissue. Unlike most steroidogenic substances it is currently undetectable in drug tests.

What's more, in small doses it exerts no side effects. In large doses it may be very harmful however.

Too much natural GH causes a condition called acromegaly. A person's muscles grow, but so do his bones, his face, his intestines. Not funny, huh? Plus the muscle you gain on GH is not functional. GH causes no gains in strength. Larger muscles naturally increases strength a little, but without training of the tendons and attachments, no strength increase is noticeable.

The enlarged intestines are what cause the bloated guts on stage in Mr. Olympia contests. Only two substances cause this bloating: IGF-1 (insulin-like Growth factor 1) and HGH. Pros swear by the stuff. It's relatively new to the market as well. For a long time the only source of GH was from cadavers.

This held a great risk of infection with BSE (Kreutzfeld-Jakob disease) a debilitating disease that leads to death in weeks and is currently a hot topic because of recent cases in the European bovine stock as a result of processing animal waste in animal food. Now it's available as somatotropin, synthethized outside the body.

So why did I bring up supplementation if it's illegal? Well how do you suppose you make an illegal drug a legal supplement? In the States there is a law that says that you can sell certain substances over the counter if they are below a certain concentration. So GH is currently being sold as a supplement, though suspended in alcohol. It is supposed to be absorbed sublingually (under the tongue) or through the nasal glands (in the nose).

It's small enough to do this and yields high rates. It can't survive the digestive process and find a way into the blood through ingestion and the only other way is to inject it, which makes it illegal again. The law is the same one that allows ephedrine in fat-loss supps and pseudo-ephedrine in cold-medicine.

The GH we are talking about here is not very effective, nor very cheap, but it pays off as a recovery supplement. I tried it once taking a few drops sublingually after every workout. I didn't gain much extra muscle, none to speak of, but I found that my muscles recovered faster, noticed a decrease in lactic acid buildup and slept better overall.

So it has its merits. The downside: a pricetag of 70 or 80 bucks for a months worth. I wouldn't regard this last paragraph as key to your supplementation regimen and take the three paragraphs prior to it, if you learn anything, but for those who had questions about legal GH, I hereby answered them.

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Training and nutrition in bodybuilding world

When i see this important article i`m said to my self you must people know about lee Labrada says
Putting on muscle is easy if you have the know-how and combine it with hard work. But even if you have the right training program and work hard, staying on course can be challenging at times.

There's a pitfall at every corner of the gym, waiting for both the complacent and the overzealous. In this piece, I have outlined what I believe are the ten most dangerous pitfalls to making progress on your physique. Ignore them at your own peril.

1. Not Training Hard Enough: You may think you're training hard enough, but are you really pushing it on each set? If you're not pushing yourself to the point where you cannot perform another repetition on each set, you're not training hard enough.

In order to stimulate muscle growth, you have to push each muscle group to the point that it fails, i.e., where you cannot perform any additional unassisted repetitions. It is at this point that your brain receives a signal from the muscles indicating that it needs to stimulate additional muscle growth in preparation for the next bout of exercise.

Your goal throughout your workout should be to progressively fatigue the target muscle group more and more with each succeeding set, until you reach point where that muscle group is totally fatigued. This is called training to failure.

Unlike other failures in life, this is a good failure to have because it signals growth. In between sets, you should rest only long enough to catch your breath, which will give your body the ability to cancel the oxygen deficit that builds up during each set. Once you have caught your breath, it's time to go on.

This leaves very little time for chatting with friends in the gym or indulging in other distractions. It should be your goal to get into the gym, get the job done and get out. Do not mistake training hard with training for a long time.

It's not the amount of time you spend in the gym that counts, it's the quantity and quality of the work you put in. Keep the intensity high and keep the growth coming.

2. Training Too Long: If you're spending more than an hour in the gym, you're training too long. The time trap is a common pitfall, especially amongst beginners, who often think that if 30 minutes of exercise is good, 60 minutes will double their results. That is absolutely not the case.

There is an inverse relationship between intensity and workout duration. In other words, you can train hard for a brief amount of time, or you can train with sub maximal effort for a long amount of time, but you can't both train hard and train long.

Staying in the gym too long leads to poor results. In the best-case scenario, your workouts will be ineffectual, because you never truly reach the point at which your muscles are fatigued. A workout comprised of a series of less than maximal sets will do little to stimulate further progress.

In the worst-case scenario, you end up over-trained. That means you end up doing much more than your body can recover from, and hence, your progress takes a beating. A good rule of thumb is to train intensely, limiting the work out for each muscle group to 20-30 minutes. Get in the gym, get the job done, and get out.

3. Eating Too Much: In the old days we were told to train hard and then eat as much of meat, potatoes, milk, eggs and other high calorie foods as we could, but in retrospect, this only addressed the caloric part of the nutrition equation.

Focusing solely on calories doesn't address other very important nutritional factors like macronutrient ratios at each meal and meal frequency throughout the day. Yes, you need to consume more calories than you're burning off on any given day.

After all, a small surplus of calories is necessary for growth. But additionally, the macronutrient profile of each your meals needs to stay within a specific range; I prefer a diet that is 50% complex carbohydrates 30% protein and 20% fat by calories when I am trying to put on muscular size.

All too often, the "all you can eat mentality" that is adopted by those eager for muscle size destroys well laid plans. Eating too much at one meal overtaxes your digestive system, making it difficult for you to be hungry when it's time to eat again three hours later.

Meal frequency is more important than pigging out. Every serious bodybuilder needs to consume 5 to 6 small meals during the day. If you act like a human waste disposal at each meal, your appetite is going to be destroyed when it comes time to eat again 3 hours later. So eating indiscriminately can hurt your progress. Eating the right things is important.

I start out every day with Lean Body Breakfast MRP, which supplies me with 40 grams of protein, 35 grams of complex carbs, 7 grams of fiber and EFA's. Then throughout the day I will eat a well rounded diet consisting of 5-6 small meals that contain at least 40 grams of protein, plus lots of complex carbs, fruits and vegetables.

4. Not Resting Enough: Too much of a good thing can hurt you. Training is wonderful, but you have to be able to recover from it. You must rest at least 72 hours in between large body parts and at least 48 hours in between small body parts to fully recover. Many seasoned professionals won't train a body part more than once per week.

When you are expending maximal effort in the gym, i.e. you're training as hard as possible with very heavy weights, it taxes your body tremendously. Remember that it is outside of the gym, while you are resting that your muscles are actually growing. Rest time must not be underestimated.

Quality sleep is important; research shows that we actually need more sleep than we think. 8-9 hours for a growing bodybuilder is a minimum.

If you are a hard gainer, or you have a fast metabolism, you should limit your extracurricular activities outside of the gym.

Working out and then participating in highly energy intensive activities such as playing basketball, football, etc. several times per week will actually increase the recuperative time needed in between workouts, not to mention increasing nutritional needs. Keep these things in mind as you are trying to put on muscular weight.

5. Not Sticking To Basic Exercises: In bodybuilding, the steady ship wins the race. Stick to basic heavy exercises such as squats, deadlifts, bench presses, and military presses as the foundation of your training at all times. These exercises are compound movements which incorporate the use of more than one joint and several large muscle groups. They have the most profound effect on muscle growth by taxing the maximal number of muscle fibers in the major muscle groups.

Many beginning bodybuilders lose sight of the fact that it takes time to gain muscle. When muscle gains don't come as fast as they would like, or the first time they hit a plateau, they think about changing basic exercises. Many will look to the pro's programs featured in muscle magazines for ideas. This leads them to discard time-proven basic exercises.

What most fail to realize is that the professionals featured in magazines have built the bulk of their physiques using basic exercises and that the exercises presented in their magazine workouts are advanced and used for shaping and polishing their physiques.

These finishing exercises do not do as much as the basic exercises in promoting muscular bulk, so if you want to grow stick to basics. Leave the shaping exercises to advanced bodybuilders and pro's.

6. Lack Of Motivation: In order to succeed, you must be a person who is able to perform hard work repeatedly over a long period of time. Persistence is one virtue that bodybuilding has taught me over the years. You must have something that "fires you up" and gets you into the gym.

You must clearly define your purpose for being in the gym and expending the hard work in the first place. And let's face it, the diet needed to support your workouts is not easy either. It requires a commitment of discipline, time, energy and effort. Motivation can be built, just like a muscle. But it requires a crystal clear idea of why you are doing this in the first place and constant reinforcement of that idea.

7. Not Setting Goals And Timelines: It is all too easy to fall into a routine. Over the long run, routines can be beneficial, but they can also be self defeating if you fall into the habit of just "going through the motions."

To keep yourself positively motivated in the gym you should always have a goal in mind whether that is an extra half-inch on your arms, getting into the best shape of your life for an upcoming competition. It is important not only to set goals but to also to put time lines on them.

In other words, you might give yourself a timeline of 8 weeks to attain that half inch you want on your arms. Once you have a goal and a timeline, you can positively motivate yourself to reach it. You become a man on a mission, so to speak, and all of your efforts take on new meaning. Always have a goal and a timeline in mind when you go into the gym to train.

8. Not Competing: Not everybody wants to become a competitive bodybuilder. Competing bodybuilders are those who enter bodybuilding competitions such as those sanctioned by the NPC around the country. But there are other ways of competing that don't involve stepping onto the posing dais.

You should compete against yourself at least once per year. But if not on the contest stage, then how do you compete against yourself? Quite simply, set a 10-12 week timeline to get into the best condition possible.

During this time, commit to restricting your calories and increasing your aerobic activities and training to shed excess body fat, just like you would if you were competing against others in a bodybuilding show. Take before pictures and after pictures.

The best time of the year to do this is in the spring after a heavy fall and winter phase of mass building. It is my experience that I have become a better bodybuilder after each of my competition periods. Why? Because "cutting up" does several things for you:

First, it gives your digestive system a break from all of the extra calories during the year. This makes it more efficient, so that when you do start increasing your calories again, your absorption of nutrients is improved.

Secondly, dieting down combined with hard training results in the release of growth hormone, which helps the physique to grow again in the post diet phase.

Third, muscle quality improves. Most pre-contest training consists of higher repetitions and more sets, which contributes to muscle quality, i.e., muscularity, vascularity, and separation. Most importantly, competing gives you a clear idea of just how good your physique truly is, and helps you identify weak points and strong points.

If you want a forum to help you compete against yourself, enter the 12 week Lean Body Challenge by visiting www.leanbodycoach.com and signing up for my free weekly on-line newsletter. I will help you.

9. Skipping Workouts: If you want to grow, consistency is the key. Your system is a biological organism, and as such, it needs stimulation at regular intervals. For maximum progress, you must keep a regular schedule. Skipping workouts just retards progress, and at the very best is a step backwards.

Now, every so often I will either skip a workout or do a lighter workout intentionally if I'm feeling that my body is not completely recovered. However, skipping multiple workouts for no reason other than it didn't fit in your schedule or you just didn't feel like it is a losing proposition.

This sets you up for failure both physically and mentally. Physically because you won't see the progress you desire and mentally because it creates a bad habit. Stay consistent with your workouts and you will enjoy the best results.

10. Failing To Expand Your Horizons: This is a pitfall that primarily plagues bodybuilders who are well advanced in the number of training years. What happens is that these advanced bodybuilders get set in their ways and develop hard and fast habits, which are hard to break.

Most of these advanced bodybuilders are so sure that what they're doing is right and that their way of training is the only way of training that they fail to expand their horizons by trying new things. New techniques should be incorporated from time to time. By trying out new things, you can break out of training plateaus and enjoy new muscle growth.

While it's important to keep your base of fundamental exercise, it is also important to try new things to jar muscle growth. It is also important to use a variety of exercises both to round out your physique and keep your workouts fresh. Keeping your bodybuilding workouts fresh not only helps you to develop more muscle in but also keeps the workouts interesting, an important factor in keeping your motivation high.

Bodybuilding is a journey. It takes time to do it right and learning how to identify and avoid these common pitfalls can speed you along your way. Take stock of your workout, nutrition and rest habits today and challenge yourself to improve. By doing so you can bet that you will improve your physique.


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