Ok, so you want to build up muscles, you want to look like a Brad Pitt in the movie ‘Troy’ so you can get heaps of attention from the ladies on the beach or too impress your mates. You are ware of the basics of muscle building but you are after something extra to give you that edge to gain even more muscle. Well, these suggestions are provided to ensure that you do just that! 1) Lift weight for no more than an hour. This is because when you are working out your body releases a hormone called cortisone that helps the body to recover and build up muscle. However unfortunately around forty five minutes the body secretes a hormone that is very bad for gaining muscle mass. So, you are probably not going to make much muscle gain if you train for longer than an hour. The bottom line however is to pump iron for around 45-60 minutes and then get out of there and rest. 2) Eat double to build up muscle. The single biggest mistake people make when trying to build up muscle is not getting enough calories. You must consume more calories than you work off during each day to add muscle. If you do not have these extra calories you cannot build up muscle regardless how hard you train! A smart thing to do would be to purchase over sized plates and bowls. OK, this sounds odd but I guarantee that you will never again forget that you are supposed to be eating more calories to build muscle up. 3) Intake a higher level of protein. Ingest protein just before you sleep and straight after your workout. After your workout your muscle will be tired and sore and need the protein to rebuild them.Immediately before sleeping is an extremely important time to consume protein as your body is about to go 8 hours before sleeping. One gram of protein is required as a minimum for each kilogram of body weight. These are only three tips and there are a great deal more but these deal with a few of of the most common errors made. Now go ahead put them into practice and build muscle up with this no nonsense muscle building approach!

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Depending on where you look there is a lot of great information out there on how to build muscle up. However here a re a few tips that you may not have heard before but can certainly help you in term of building muscle up. Here they are: Try drinking green tea. This can inhibit the enzyme that inhibits nor-epinephrine which mean that you should experience increased levels of this muscle building metabolic hormone which can also help in fat loss too. It is also rammed full of anti-oxidants that can greatly aid in post workout recovery and also for your general health. Eat healthy fats. These are crucial for correct working of many parts of the human body for example the heart, brain, production of energy and the regulation of hormones too. Oily fish, natural peanut butter, avocado and oily dressings are all excellent sources of this. Eat casein protein. This type of protein takes longer to digest and breakdown so therefore supplies an ongoing release of protein. This is great news if you consume it just before retiring to bed as your body can then use it to build muscle up whilst you sleep. Ingest between 20 and 30 grams of whey protein as soon as you can on waking. As soon as you awake have a protein shake. This will put a stop to the catabolic state of your body that you may have been going through whilst you were sleeping and furthermore give you a great start on achieving your daily protein intake target. Try using dropsets for those bodyparts that you have difficulty making grow. This is a very intense technique that can stimulate growth in even the most stubborn body part. Firstly, complete your set as you would normally and when you have pushed out your final rep lower the weight by around 20 percent and perform more reps, then decrease the weight once again and do more reps. Continue this as long as you can it will give you an extreme burn and in all likelihood leave you particularly sore the next day. Drink water. It is important not to under estimate the positive benefits of reminaing well hydrated during the day. water is used in nearly all of the bodies natural reactions to some degree inclduing muscle building ones. Continue to learn and educate yourself. There are many new ways, techniques and strategies to try in developing your physique. experiment and find out what helps you build muscle up the best and stick with those. So, by applying some of the above weight gain tips you should be able to build up muscle even faster than before. If you wanto to look lean and ripped we highly recommend the following burn the fat build the muscle ebook. Good luck.

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Spending hours in the gym to build muscle up and not making progress? Great news! There is every chance that there is just one reason stopping your from masive gains. The knowledge of this can significantly increase your ability to build muscle up. For most begiiner bodybuilders and some intermediate trainers this is a little known secret that will help them immensly. So what is this unique secret? An amazing new miracle pill or something? No certainly not. It has been ignored by many a weightrainer even though it has been known about for a long time. Exactly what is cortisol? Produced in response to stress placed on the body cortisol is a hormone released by the body throughout the day. Cortisol levels are greater in the morning and drop slightly through the day. What is its role exactly? Well it enhances your short term memory, aids in regulation of blood sugar levels and helps detox the liver. However it can increase blood pressure and reduce bone density if your cortisol levels are excessive, although this is not normal. However it will decrease muscle mass as it promotes the use of muscle as energy and not fat. It is for this reason that bodybuilders should keep their workouts down to an hour at most. They will actually be reducing their progress and not increasing it after this time! Here are a few guidelines to ensure that you are not wasting your time trying to build muscle up: 1) limit your cardio workouts, too much cardio causes the body to release cortisol which as explained is not what we need. 2) Attempt to restrict your caffeine intake as this also makes cortisol levels increase. 3) Keep your workouts down to one hour in the gym. Stay foccussed, consider wearing headphones if this helps. 4) Stress causes the body to release more cortisol too so try to relax, although granted this is easier said than done. 5) Eat small regular meals because infrequent meals make the body think it is starving and will thus try and use uneccesary muscle for energy before using fat reserves by releasing more cortisol. 6) Sleep. This is the time when your muscle mass building hormones are highest and your level of cortisol is lowest therefore attempt to get 8 hours sleep. With those no nonsense muscle building tips in mind you should be able to give your workouts a great boost now you know how to gain weight fast more efficiently.  

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