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1. Lifting too much weight too soon. This usually applies for newbies. You are increasing the risk of torn ligaments, tendonitis, arthritis at the joints, and stress fractures to name a few. The more weight you lift, the greater the risk is. If your muscles are adequately stretched/warmed up, you are not going to hurt yourself. Lifting heavier is the only way to increase your strength and build some mass but you will do more damage than good if you lift much heavier than your muscle can handle. How heavy is too heavy? If you can't finish the set with a good form, reduce the weight. 2. Not stretching before and after a workout. Don't stretch your muscles the moment you arrive at the gym. Do it after warming up. Stretching your muscles improves the range of motion of your joints. When the muscle tissues are too tight, a little tear could happen if you force a joint to move through its full range of motion. Warming up and stretching can prevent this from happening. 3. Not warmin...

In this article I would like to share with you the number one reason why you are struggling to add more lean muscle mass to your frame. I think we can safely assume that you are already training and you are lifting weights at least three times per week, but no matter what you do in the gym you still fail to see any gains. Am I right? You see, the number one reason why guys fail to gain muscle is not because they don't follow the right training plan or because they don't do the right exercises. It's not because of bad genes or because they are so called 'hardgainers'. It's simply because of bad eating habits. The number one reason why skinny guys fail to gain muscle is simply because their diets are bad. You see, if you weigh 160 pounds and if you want to get to up to 190 pounds then the first thing you need to start doing is eating like a person who weighs 190 pounds. The first thing that you need to focus on is making sure that you supply your body with enoug...

Let's take a look at nutrition and more importantly "timing" of nutrition. If you have ever been to a gym you would have seen almost every guy and some girls walk out with a protein drink in hand. They do this because they know how important it is to feed your muscle with a combination of protein and carbohydrates within half an hour of doing exercise. This is when your body needs the nutrition most and failing to give your body what it needs means it will have to take it from somewhere else. Most likely your muscles! Now that is not what we want. So, back the question of how long does it take to build muscle? Here are my top tips for muscle building and, most importantly, the best ways to burn fat: - Drink a high quality protein product after each workout, within half an hour. - Work out 3-4 times per week for no longer than 45 minutes per session. - Eat most of your carbohydrates in the morning, have a small protein snack mid morning, eat a lean protein lunch with sal...

According to doctors, workouts may help you reduce your risk of a lot of health conditions, such as cancer, depression and heart attacks. Aside from this, workouts make you stronger both physically and mentally. If you are working out without the help of a good fitness trainer, you are more prone to common workout mistakes. Here are 5 of those mistakes that you should avoid. 1. Workout goals What are your workout goals? No matter what you want to achieve by working out, your workout sessions should consist of three stages: warm-up, exercise and the stretch-out stage. Most people focus on the second phase, which is a mistake. Starting your workouts phase without warming up your body first is a bad idea. If you don't warm up before a workout session, you may end up hurting your muscles. The stretch-out phase is equally important. 2. Not Warming-up Before Each Session With the warm-up stage, you are informing your nervous system of the physical stress it is going to go through. This...

Some people find it really difficult to put on muscle mass. They eat, eat and eat some more, and train as hard as possible, but still struggle to make the scales move up even half a pound. So what's the secret to putting on muscle if you're a hardgainer? One area in which many hardgainers fall short in is protein consumption. Calories are very important for muscle growth, as they provide the body with energy to build the muscle, but if you aren't eating enough protein, it will be virtually impossible to build substantial muscle. Each protein molecule is made up of twenty amino acids. Amino acids are the building blocks of muscle, and without these, the body is not going to be able to add, or even hold on to muscle mass. This is why consuming enough protein is vitally important. So calories intake and protein consumption seem to be the two areas where hardgainers need to pay particular attention, in order to reach their goals. With that in mind, the suggested foods will be...

Introduction Most of us, in today's world, want the chiseled and lean bodies. The first thing to be kept in mind to get a lean body is the correct diet. The second thing is the right workout that will make sure that you are burning the maximum amount of calories per day. So, to burn proper calories per day, you need to focus on the right exercises and perform them in the correct way. Top 10 workouts to get a lean muscular body in a month If you want to get a lean and muscular body and that too in one month's time, then here is the list of such workouts. These will help you to maximize your fat burning process, thus giving you a lean body. Bench Press:  Bench Press is that workout that not only gives you a good shape but also builds huge inner strength. It is basically an upper body workout and the target muscles are pectoralis major, deltoids (anterior) and triceps. To maximize your results, slightly position the torso in the form of an arch on the bench, and the shoulders bac...

A lot of guys out there want to know how they can easily increase their endurance and stamina and really pump up some heavy weights in the gym. You see saying and doing are two different things and the issue with most of these people is that they want to get big but they don't know how to actually do it. There are some extremely important keys without which you will never gain muscle. Read on to discover what these keys are and get the desired results fast... Machines or free weights? - This has been a big debate in the bodybuilding where people constantly ask whether machines are good or is it better going with free weight. If you were to follow any professional bodybuilder out there you will always come to know that they are very frequent on free weights than machines. The reason being that free weights give additional muscle workouts which machines will never do. Therefore make sure you rely more on free weights than machines. Change your workouts every week- When you mix up wi...

Being skinny and having very low body fat levels in every day life is a great thing. You tend to look pretty good in most clothes, you don't have to choose clothes that hide your lumps and bumps. You generally have more energy and it isn't such a challenge simply moving around each day as it is for your larger friends. But as with all things in life there is often a catch and there is one here too. Whilst you may find it much harder than most to store body fat, which is great, you will also find it much harder when building muscle. The following three mistakes are most commonly made by skinny guys when trying to gain muscle. Not Changing Your Lifestyle  - Your body will normally struggle to get enough calories each day to carry out quite simple tasks such as work or any other activities that you do on a regular basis, let alone recover from the rigors of weight training. If you do decide that building muscle is going to be one of your priorities then it will be necessary to s...

While it may seem like building muscle is just based on exercising more, the truth is that best muscle building secrets can help you achieve the results you're after. But be careful about what secrets you consider the best. With the right training tips and following a sensible routine and diet plan, you will begin to see the muscle build in just a few weeks, rather than feeling like you are fighting a losing battle. Rest Is Important 1. The first thing that you will want to know is that you should allow your body to rest and recuperate at least a few days of the week, so that it can repair from your last training session. This is one of the best secrets for building muscle that you need to know since your common sense may have been telling you to work more, instead of less to build muscle in your body. 2. It's vital you stretch each and every time that you work out, both before and after you exercise. Don't ignore this muscle building tip since forgetting to stretch your ...

There are a lot of bodybuilding myths out there that should be busted right now. They are giving people false hopes about bodybuilding. It also makes bodybuilding sound easy. The real truth is that bodybuilding is not as easy as you think. Most bodybuilders spend years to achieve their perfect, ripped body; this with the help of multiple supplements as well as a lot of intensive and extensive training. Myth No.1: You can become as big as a pro-bodybuilder if you work out for a long period of time Let us tell you that what the magazines have been telling you are lies. Pro bodybuilders get their bulky muscles by using steroids and growth enhancing drugs. It is not possible to become as muscular as them even if you work out for 10-20 years. Drugs help pro bodybuilders to manipulate their hormones so that their body can increase the ability to pack on muscle mass. Exercise alone will never get them to achieve those tree bark like muscle veins. Nevertheless, you can always choose to join ...

Without question, deadlifts are one of my favorite compound exercises after the squat. Before I share the top 20 benefits of deadlifts, in case you don't know, deadlifts are a weightlifting exercise which involves lifting a bar of weights off the ground. Deadlifts will help increase your overall strength and build lean muscle mass unlike any other exercise. All you need is a standard Olympic bar and the appropriate weights for your body size and you are good to go. Some people are afraid to do deadlifts in case they get injured. You will only get injured if you don't know how to perform the exercise safely. Like any exercise, if your form and technique is bad you're going to injure yourself eventually. There are several variations of the deadlift, but I prefer just regular conventional deadlift as I find it more beneficial, also, I've been doing it for years now. Other Deadlift Variations Include: Rack Pulls Sumo Deadlift Romanian Deadlift Trap Bar Deadlift Kettlebell...

If you're overweight or obese, it can be difficult to figure out how to get started on your fat loss plan. One of the most important things you must realize is that it is your current lifestyle that has made you fat. Hence, you must dramatically change your lifestyle to get positive results. The shift must go from being sedentary to being as active as possible. So, look for opportunities in your daily life where you can become more active. You don't need to go to a gym in order to be active. In fact, loose that "gym" mentality. You can do at home what you do at a gym. The majority of people end up walking on a treadmill at the gym anyway. Benefits of High Intensity Exercise So instead of walking on a treadmill, walk around the block. And instead of focusing on distance, focus on speed. Try to move your body faster and faster. This is what will help you lose bodyfat. Why? Because you are slowly increasing the intensity of the exercise as opposed to the distance. Your...