How To Build Chest Muscles The Simple Way

If you're wondering how to build chest muscles and firm up your upper body, you're not alone. In a world where first impressions last, we want to have a fit and health looking body, especially around people we meet for the first time. Keeping yourself healthy, eating the right food and exercising will make you feel good on the inside, and also help to improve the way your body looks. When you get your workout program aligned with a well designed muscle building diet, what you are feeling on the inside will radiate outside. If you feel good and healthy inside, you will look radiant and fresh on the outside. Having a healthy diet is another way of having a good looking body; it goes along so well with proper exercise, especially if your goal is to build chest muscles.

Having well build chest muscles is one of the most noticeable body features you can have on your body. If you have been trying to build those chest muscles but haven't seen any changes yet, then you might be doing the wrong exercises. Before you begin your training, you should be well informed on what kinds of exercises target your pectorals. You cannot just do exercises that are not really focusing on the area that you want to improve on and expect to see any real results. Search the internet to help you look for the right pectoral exercises that will help you build a bigger chest. Look for chest specific work outs that best suit you and your life style, and that also fit into your schedule.

There are four parts of our chest, the upper chest, the lower chest, the outer chest and the inner chest. When you train your chest, you have to find an exercise that will focus on all of the different parts of your chest. Too many guys choose ineffective chest exercises that only target one of the different sections of the pectoralis major. If you really want to know how to build chest muscles, then you need to understand the importance of targeting the entire pectoral muscle from different angles. This is the only way to build well developed and shaped chest muscles.

Swimming is a good way to work on your chest without having to train with heavy weights. Pushups and bench pressing are also great exercises to help you to build your chest. Do not over train your chest muscles; let them rest for a full week between chest workouts. A lot of guys like to hammer their chest muscles with workouts 3 - 4 times per week. I like to teach people that they really only need to train their chest muscles 1 time each week.

You can definitely hit the gym about 2 - 4 times a week, but you need to be training a different muscle group or body part with each of your workouts. To build a bigger more muscular chest faster, you can do these exercises in a way that will force your pectorals to work like they have never worked before. In order to do this, you will need to train to the point where you cannot do any more reps for each set.

If you are really serious about building bigger chest muscles, you need to make sure to be consistent with your efforts. Too many guys hit the gym hard and heavy for a few weeks only to stop and completely give up on building a bigger chest. Piecing together effective chest workouts that incorporate the best pectoral exercises along with a well-balanced muscle gain diet with help you build a bigger more muscular chest naturally.


If you want to build chest muscles that catch the attention of everybody, then you need to learn how to train your upper body. Find out how to gain muscle mass quickly, easily and naturally starting today at Gain-Muscle-Workout-Less.com!

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Best Way to Gain Muscle - A Simple Trick To Get Ripped

If you're looking for the best way to gain muscle, then you've come to the right place. In this article, I'm going to show you the trick I used to gain over 40 pounds in just a few months. Whether you are skinny and want to bulk up or are overweight and want to turn the fat into muscle, you need to do exercises that are effective in getting you results. There are tons of information out there on this subject that it can be overwhelming. Most sources provide faulty information. The dirty little secret is that they don't want you to succeed or else you'll stop buying their magazines or products! The best way to gain muscle is not a magic bullet or a TV product or supplements such as muscle milk. It's simply dieting properly and exercising effectively.

Once you pack on muscles and transform your body, you'll be surprised at how easy it is. You'll feel great about your body and have the confidence to go out in public. You'll turn the heads of women and men as well who want to know the secret to your chiseled body. I know this as I was once in your shoes. As a skinny kid growing up, I wasn't sure if I was ever able to bulk up. I searched all over for the best way to gain muscle and tried countless gimmicks that all failed to work or worked but didn't last. To be honest, I was quite fed up that my hard work was not paying off. I finally discovered the best way to gain muscle and was surprised it could be that easy. I literally gained over 40 pounds of pure muscle mass in just a few short months. My change was so drastic that my friends accused me of using steroids!

They kept asking me for my secret. At first, I was hesitant to reveal the steps I took, not because I didn't want them to succeed but because I wasn't sure if what I did could work for them as well. I figured that I had nothing to lose and my friends wouldn't stop bugging me for the best way to gain muscle mass so I finally gave in and showed them the way. In my mind, it was a mini experiment for me to see if I the methods I used would work for my friends as well. Sure enough, all of my friends that I taught had the same results. They all packed on a ton of muscle in a few weeks time. I was thrilled to know that the step by step techniques could work for everyone and glad I was able to help my friends out.


Check out the best way to gain muscle. My friends and I were able to go from scrawny to brawny in just a few weeks. If I could gain muscle so easily, I have no doubts that anyone can.

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Best Way To Build Muscle For Women - Tone Up Your Arms, Belly, And Thighs With Simple Moves!

The best way to build muscle for women is a question that gets asked in my weight loss classes quite often. And not because students want to look like Arnold Schwarzenegger, but because they want to get firm toned bodies that movie stars like Jessica Biel, Demi Moore, Jessica Alba, and Jennifer Anniston show off every holiday season.

Today we're going to look at how Asian women slim down, get lean, and tone up their bodies using simple methods that you can use to get the body you're after.

Best Way To Build Muscle For Women - The Skinny Asian Way

You're not going to learn ALL of the fat-burning and belly-shrinking secrets that Asian women have from just a single short article or webpage. But you definitely CAN pick up some of the basics that will get you started on the right path to a better body:

Powerful Movement = Powerful Firming

The best way to build muscle for women doesn't focus around a set of heavy barbells or the traditional weights like the kind men use to pump up.

Instead the beautifully fit bodies that most people women aspire to can be found by using our core (diaphragm) muscles, our legs, and even a chair from the kitchen table.

1. Make peace with the dreaded lunge. Asian women have used versions of the popular lunge to tighten and tone their legs, rear-ends, and backs, for centuries...but did you know that it actually is a great way to THIN your thighs as well?

That's right, contrary to popular belief, lunges will NOT give you thick muscular thighs that won't fit into your skinny-jeans. Quite the opposite.

By doing the movement correctly you actually will THIN your thighs while giving them a rounded athletic look. We don't have the space to go through the exact movement, but a proper lunge is one of your best weapons to tone up and thin-down your trouble areas below the waist...this is why is easily makes our list of a best way to build muscle.

2. The balance ball isn't just for Pilates. Odds are that you've probably got a large exercise or balance ball that you bought last year and has been sitting in the corner collecting dust after just a few uses. It's ok, we've all been there and there's nothing to be ashamed of when exercise equipment doesn't get used...as long as you take action now and start working!

There are a number of great balance ball exercise routines that are easy to do yet stress your core muscles heavily, which is one of the primary ways that female celebrities get their ultra-thin waistlines and create appealing visual curves.

Get your balance ball out of the closet, inflate it, and start on a standard routine and you'll quickly find that the best way to build muscle for women has been under your nose the whole time!

3. Want Michelle Obama's arms? Pull out a chair. Getting toned athletic arms is so important for us ladies to look great in sleeveless tops, evening dresses, and of course swim suits, that it's the #1 request I get from new students.

The best way to build muscle for women in the arm area while still keeping the arm itself lean and thin, is the chair-based dip. Just by grabbing a dinner-table chair, sitting your butt on the edge of the chair with your feet on the floor and your palms supporting yourself on each side of your thighs, you can lower yourself to the ground using nothing but your triceps muscle...which is the leading loose or flabby area on most women's arms.

You'll need to work up some strength, don't push yourself too far, but shoot for 5 dips (repetitions) per set and 2 total sets every other day.

4. What If You're Still Not Toning Up And Getting Lean? If you're not able to get the body you want from the above, you'll want to learn a more powerful secret free method that Asian women use to force fat off of their belly and thighs in less than a month...without starving or doing crazy workouts.


This method works fast and is very simple, the full details on how to do it are in the free report here: Best Way to Build Muscle. I actually do it myself while relaxing on the couch watching TV, and it works amazingly well.

Click on the link and learn the trick yourself before it's gone: http://www.skinnyasiandiet.com/free-book.htm

Love and good health always,

Catherine Cheng - Founder, The Skinny Asian Diet

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Muscle Mass Building Workout - The Key Exercises

If you're interested in fast ways to build muscle and gain weight in record time, naturally you should ask yourself: "What are the best muscle mass building exercises to accomplish this?"

The answer is simple, but because the market is flooded with so much garbage all you hear or read about is either the latest supplement or "advanced" exercises. If real, solid, steel-like muscles are what you want then anytime you are introduced to a "new" or "advanced" way of performing an exercise, you'll do yourself a world of good by throwing it out the window.

Too many times do I see curious skinny gym members look over at the "gym buff" doing some funky exercise upside down on an exercise ball with one leg up flailing a pair of light dumbbells around thinking that if they learned how to perform that exercise they can look like him. Forget about it. Whether it works for him or not is irrelevant, the bottom line is that this type of exercise or anything like it will NOT work for hardgainers.

If an exercise is "new" I can almost guarantee it is far less effective then the simple, basic muscle mass building exercises. Why? Because all of the best exercises for maximum muscle growth have already been accounted for years ago. They have and always will be the number one exercises for the single purpose of how to gain muscle weight fast. Nothing compares and they will never be bested.

Basic or compound exercises allow you to lift more weight, and the heavier weight you can lift, the bigger you will be. With that in mind, what are compound exercises and which are the best for maximum muscle mass? Compound lifts, or multi-joint lifts, are weightlifting exercises that force you to use more then one muscle group, preferably 3 or more.

For example, the bench press is a compound lift because although the primary muscle used is the chest muscle, your shoulders and triceps are also helping to lift the weight. Tricep pushdowns, however, are what's called an isolation or single-joint exercise. Since this exercise just isolates a single muscle, your triceps, it doesn't stimulate nearly as much muscle growth as a compound lift would. Though there are many different compound exercises, you must focus only on those that stimulate the most amount of muscle and allow you to lift the heaviest amount of weight.

Here are the granddaddy of all compound muscle mass building exercises that you MUST include in your workout if you expect to build maximum muscle mass in the least amount of time:

1) Squats (quads, hamstrings, calves, and also has an effect on most of the upper body)

2) Deadlifts (hamstrings, quads, traps, lower back)

3) Bench Press (chest, triceps, and shoulders)

4) Shoulder Press or Military Press (shoulders and triceps)

5) Bent-Over Rows (back, biceps, lats)

6) Pull-Ups (back, biceps, lats)

7) Bar Dips (chest, triceps, shoulders)

If your workout programs to gain muscle don't include any of these exercises, then don't expect to grow very much, and don't expect to grow at all if you are a hardgainer. Try starting your workouts out with one of these exercises first, before you do any other exercises for that same muscle. This will ensure you exert most of your energy into the most important exercises, the ones that will be most responsible for your growth. For example, if you are training your shoulders, start off with the barbell shoulder press before you do any laterals, shrugs, or any other isolation exercise.

A couple of months ago, a friend asked me why he wasn't gaining any weight and getting any bigger. So I asked him to tell me about his workout. You can probably guess what it was. Sure enough, he was doing about five exercises for each muscle group, mostly isolation exercises. He wasn't doing any lower body exercises whatsoever, and the only compound exercise he was doing was everybody's favorite: the bench press.

So here is what I did: I gave him a simple but proven workout program for fast results that consisted of ONLY compound exercises, which in fact doesn't look too much different from the list of muscle mass building exercises above. I told him to just do a few sets of each exercise a few times a week and to focus on just adding weight to the bar every week. Did he grow? About five weeks later he e-mailed me back and told me of his improvements. He weighed 18 pounds heavier and added around 20 to 30 pounds to each of the compound exercises I told him to do.

Is this a common result? Those who are willing to work hard on just a few compound exercises can expect results like this, even hardgainers. Was it easy? No. He worked hard, just like everyone else who got results like this. No fancy supplements or advanced exercises, just hard work on the key muscle mass building exercises, lots of clean food and plenty of rest.

Now that you know the key muscle mass building exercises for maximum muscle growth in record time, I want you to use them! If you haven't tried any of them before then you will be in for a treat. They're tough, they're demanding, they take sweat and grit and everything you got. They're not the type of exercises you can do while you hung-over or on 3 hours of sleep. You have to have lots of energy, be properly warmed up, and fully concentrated if you want to get the most out of them.

But they will bring you more results then all of the other exercises put together.


Derek Manuel is the author of the best-selling How to Gain Weight and Build Muscle for Hardgainers. If you want to learn how you too can gain 20 to 30 pounds of solid muscle in as short as 8 weeks, or if you just want more quality information on how to gain weight and build muscle, please visit http://www.hardgainers-weight-tips.com

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The Best Bodybuilding Workouts to Gain Muscle Mass Fast

Training with free weights and bodyweight exercises is the best way to gain muscle mass fast. Using fancy machines typically puts the body into a stabilized position so that it isolates 1 muscle group but then there is less stimulation of the core and secondary assisting muscles. The best bodybuilding workouts always use heavy multiple joint exercises which not only work a primary muscle group but several other muscles get involved to accomplish the lift.

Bodybuilding workouts for mass or strength should always include the heavy basics like deadlights, squats, dips, and pull ups or chins. If you want to gain muscle mass effectively and quickly you need to incorporate these into your routines. Many guys shun these exercises because they are difficult, require good form, and may even be embarrassed by the light weights they have to start with. Don't worry about the weight because once you start doing these exercises you will need to add plates quickly as the weeks go by. Adding additional plates making you stronger forces the muscles to adapt and continue to get bigger each month. I can't emphasize enough the importance of how the best bodybuilding workouts rely on these heavy exercises to beef up the entire body.

A guy that hasn't gained an ounce a muscle in months could grow like a weed if he skipped all the glamour muscle exercises and spent a few months getting his hands dirty with heavy deadlifts. This muscle building exercise not only builds the lower back and hamstrings but adds slabs of muscle to the entire back, shoulders, traps, and even the arms. It requires an enormous amount of power and muscle synergy to lift a heavy bar off of the floor and when done right you get a full body workout. This is the kind of movement that the human body most recognizes as something it needs to adapt to quickly by gaining muscle. Even bodyweight exercises like dips and feet elevated push ups can be more effective than many of the machines and the fancy movements inexperienced trainees are attempting.

The best bodybuilding workouts focus on getting back to basics so try this routine to gain muscle fast.

Monday

Deadlifts 5 x 5

Pull ups 4 x 8

Barbell Rows 4 x 6

Dumbbell Curls 4 x 8

Wednesday

Weighted Dips 5 x 5

Incline Flyes 4 x 8

Incline Dumbell Press 4 x 8

Lying Triceps Extension 4 x 8

Friday

Squats 4 x 12

Stiff Legged Deadlift 3 x 12

Bulgarian Split Squat 3 x 12

Seated Calf Raise 4 x 12

It can be very taxing to do heavy deadlifts the same week as heavy squats so in order to enhance recovery and work the muscle fibers differently you'll notice that Monday is a heavy day for back and Friday uses lighter weights and higher reps for legs. You then have the weekend to recover prior to deadlifting again. You do this for 3 weeks and then reverse the rep scheme for Mondays workout to Fridays workout. This way for 6 weeks you can hit your major muscle groups with higher and lower reps.


Get Huge and Gain Muscle Mass Fast with the Best Bodybuilding Workouts

Gain Muscle Mass Fast with more articles on the latest and greatest muscle building supplements, muscle building articles, and strength development. Get in shape for your sport or just look great on the beach.

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Can The Insanity Workout Build Muscle?

Many people want to get in shape without having to spend the money and the time it takes to go to a gym 3-4 times a week. With drive time back and forth to the gym, a 1 hour workout can easily turn into a 2 hour event. This is why many people are choosing to exercise at home with popular workout programs like P90x, Insanity, Turbo Fire, Brazil Butt Lift, 10 Minute Trainer, or many others.

I'm sure you've seen the Insanity infomercial, and you have seen the trainer that leads the Insanity workouts, Shaun T, he is a pretty muscular dude. But a common question out there is, will Insanity build muscle? I've personally done Insanity and to be honest, after the 60 days, I was probably in the best shape I've ever been in. I had lost some weight, my cardio levels had improved, and I was looking as ripped as I ever had. But to answer the question, I'd have to say no, Insanity does not really build muscle. But that is not necessarily a bad thing.

The Insanity workout is not a muscle building workout per se, but rather a fat burning workout which will also turn fat into muscle. The Insanity workout includes a lot of pushing up type exercises, and a lot of squat type exercises, but with no weights. With Insanity you are mixing up cardio and resistance training at the same time, which is a huge calorie and fat burner. So you will be getting leaner, and stronger, and your muscles will tone up, and that is how you will get that "ripped" look.

Insanity is a great workout, but if you are looking to bulk up and gain muscle mass, this might not be the workout for you. You will be better off going with P90x or the new upcoming Body Beast workout. Which workout you choose to do really just depends on what your goals are.

Unfortunately Insanity really won't build muscle. But it will turn fat into muscle so if you are a heavier set person, it may be perfect for you. However, if you are a skinny guy looking to gain size, you will be better off going with P90x. P90x has much more resistance workouts where you are able to use heavy weights and focus solely on getting bigger and stronger. Both P90x and Insanity are both great workouts, whichever one you choose will depend on what your fitness goals are.


Marcus Ochoa is an Independent Beachbody Coach. To find out more information on him, the Insanity workout, and Beachbody's home business opportunity you can visit his blog at GetPaidWithFitness.net.

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3 Static Belly Exercises to Tone Your Abs Without Moving a Muscle

When most people think about ab exercises they immediately think about crunches, sit ups, or leg lifts. These are all worthy exercises that can help you strengthen and tone your abs. However, there are other kind of workouts which can help you get a flatter stomach: static exercises.

Static exercises are done by holding your muscles in a contracted mode without moving them. This has a different effect than regular workouts and can help you achieve better and faster results. Practically every regular exercise can be combined with a static element. You simply hold your body in the position in which you are at the greatest muscular strain.

For instance, if you do a crunch, you can hold for a second just before you lower your body back to the starting position. This is a static muscular stimulation.

However, there are a number of strictly static belly exercises that you should include in your regular workout routine. Here are 3 of them:

Stomach vacuums - You stand or sit with your back straight. Breathe deeply in and then exhale all the air out of your lungs. Suck your stomach in and hold it for 20 seconds or more. Make sure not to bend your back and to keep your stomach muscles clenched.

The plank - This is a classic and well loved exercise that is usually performed at the end of your workout session. You position yourself similarly as you would for a push-up but rest on your forearms instead of your hands. By holding this position, with a straight back and neck, you will get an awesome workout which works both the inner and outer abs.

A variation of this workout is the side plank which is also a static exercise. You rest on one forearm and position your body sideways. This works the waist and obliques.

A third static exercise can be done by lying on the floor with straight legs and then raising them off the ground at a height of about 5 inches. By holding this position for 30 seconds or more you target the lower abs. Make sure to keep your lower back closely attached to the floor. This exercise can make your back arch which can be risky, so be sure to take care.

The best ab workout includes static exercises and variations as well as regular full range exercises. This will help you get a fuller and better workout.


Visit Get Flat Abs Fast for more tips and tricks to burn belly fat. For more killer exercises for your abs, visit Effective Swiss Ball Exercises.

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He now runs a weight loss forum and publishes a diet and fitness newsletter.

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