Monday, 6 June 2016

UNBELIEVABLE GROWTH OF MUSCLE IN 1 MONTH

I'm sure if you follow this program and constantly strive to increase your training weights, while eating plenty of good food, you can't help but make gains.

I'm not kidding! You can have significantly bigger arms in only 31 days!


My bet is if you've been training for any length of time and are the proverbial easy-gainer (good genetics) then you probably wouldn't even be reading this article. If you're an easy-gainer just about anything you do works to build bigger muscles. (I've always hated those guys!)
It is a well-known fact that muscles that are most used tend to get stronger and muscles, which you don’t use often, get weaker/smaller.
So, it is obvious that we need to make use of the muscles we want make stronger and bigger. Now, there are plenty of sports, exercises, and modalities that will pump blood in your muscles and make them grow bigger.
However, the question that remains unanswered is-“what is the best way to gain muscle fast that make people say “WOW!”? ” Here are some of the best tips to help you get larger and better-toned muscles in the smallest possible time frame:If you're like the rest of us, you've had to practically sweat blood for every single ounce of muscle you've built. Don't feel bad, you're not alone, my friend.So let's get back to my original question. How much can you increase your arm size in 31 days? If you follow a practical arm specialization program and do everything else correctly (diet, rest, supplements, etc.) I think it is realistic for a person of average genetics to gain 1" on your arms.
1. Know the number of calories you need to grow bigger
Your calorie needs depend on your age, gender, current weight and how active your lifestyle is. For the sake of simplicity, multiply your current weight in pounds to 20. If you weigh 130 pounds, that’s 130 x20 = 2600 calories daily. This might come as a shock if you’re not used to eating that much in a day.
2. Exercise big muscle groups to jumpstart the muscle building process
Studies show that training big muscle groups jumpstarts the muscle building process leading to faster and bigger muscle gains. Make sure you involve these muscle groups at least once a week. The largest muscle groups are the leg, back and chest muscles.
3. Lift progressively
As your muscles get used to the heavy load, you may need to shock it by constantly changing the weight you lift. If you used 100 pounds on your bench press during your first week of training, try to add 10 pounds for the second week. Add another 10 pounds on the following week and so on. The same goes for other body parts.
Progressive lifting makes sure that your muscles don’t get complacent and stop growing. The additional weight tells your body to grow more muscle fibers to keep up with the load. Watch yourself get bigger and stronger every week
4. Alter your exercise routine
If you’re working out three times a day training two body parts, try to spread it to six days working only on one body part per day. If you’re doing chest and biceps on Mondays and back and triceps on Wednesdays, make it chest and triceps then back and biceps. This puts more stress on the common muscle groups (biceps and triceps) forcing your body to grow more muscle fibers.
5. Do partial lifts
Instead of lifting all the way for 3 sets, do it only a third of the way on the first set, two thirds on the second and full lifts in the third. Reverse the load progression so you can lift more weight on the first set and less weight on the second and third.
6. Use Supplements
Supplements, obviously, are not meant to be your only source of nutrients. You can call them helpers because they fill the nutritional gaps. These gaps happen when you are not getting enough nutrients from your diet to coax your body into producing more muscles. Here are some of the well-known supplements easily available in the market:
Whey protein powder
This supplement is almost always a requirement if you want to build big, lean muscles, improve your performance, and lose body fat. Whey protein is an essential part of your muscle building arsenal. It is easily digested and absorbed by the body.

How to Gain Muscle Fast

It is a well-known fact that muscles that are most used tend to get stronger and muscles, which you don’t use often, get weaker/smaller.
So, it is obvious that we need to make use of the muscles we want make stronger and bigger. Now, there are plenty of sports, exercises, and modalities that will pump blood in your muscles and make them grow bigger.
However, the question that remains unanswered is-“what is the best way to gain muscle fast that make people say “WOW!”? ” Here are some of the best tips to help you get larger and better-toned muscles in the smallest possible time frame:
1. Know the number of calories you need to grow bigger
Your calorie needs depend on your age, gender, current weight and how active your lifestyle is. For the sake of simplicity, multiply your current weight in pounds to 20. If you weigh 130 pounds, that’s 130 x20 = 2600 calories daily. This might come as a shock if you’re not used to eating that much in a day.
2. Exercise big muscle groups to jumpstart the muscle building process
Studies show that training big muscle groups jumpstarts the muscle building process leading to faster and bigger muscle gains. Make sure you involve these muscle groups at least once a week. The largest muscle groups are the leg, back and chest muscles.
3. Lift progressively
As your muscles get used to the heavy load, you may need to shock it by constantly changing the weight you lift. If you used 100 pounds on your bench press during your first week of training, try to add 10 pounds for the second week. Add another 10 pounds on the following week and so on. The same goes for other body parts.
Progressive lifting makes sure that your muscles don’t get complacent and stop growing. The additional weight tells your body to grow more muscle fibers to keep up with the load. Watch yourself get bigger and stronger every week.
4. Alter your exercise routine
If you’re working out three times a day training two body parts, try to spread it to six days working only on one body part per day. If you’re doing chest and biceps on Mondays and back and triceps on Wednesdays, make it chest and triceps then back and biceps. This puts more stress on the common muscle groups (biceps and triceps) forcing your body to grow more muscle fibers.
5. Do partial lifts
Instead of lifting all the way for 3 sets, do it only a third of the way on the first set, two thirds on the second and full lifts in the third. Reverse the load progression so you can lift more weight on the first set and less weight on the second and third.
6. Use Supplements
Supplements, obviously, are not meant to be your only source of nutrients. You can call them helpers because they fill the nutritional gaps. These gaps happen when you are not getting enough nutrients from your diet to coax your body into producing more muscles. Here are some of the well-known supplements easily available in the market:
Whey protein powder
This supplement is almost always a requirement if you want to build big, lean muscles, improve your performance, and lose body fat. Whey protein is an essential part of your muscle building arsenal. It is easily digested and absorbed by the body.
Casein protein
Casein is the twin brother of whey. It’s the other type of protein found in milk. Compared to whey, your body digests casein slower. Taking casein before bedtime prevents catabolism, protecting your hard-earned muscles from being converted to body fuel.
Creatine
Creatine is one of the most important recent discoveries in the field of sports supplementation. It increases the amount of energy supplied to your muscles so you can do more repetitions and lift heavier weights.
Branched-Chain Amino Acids (BCAAs)
Leucine, valine and isoleucine, together called as branched-chain amino acids are the most essential amino acids for repairing and building muscle tissue.
Glutamine
Glutamine is the most abundant amino acid in your body. It increases the amount of leucine in muscle fibers and decreases muscle breakdown. It has also been proven to boost the immune system.
Can I guarantee that?
No, it might be more and it might be less. But even 1/2" gain on your upper arms can make a fairly impressive change in your physique.

THE MAIN ROUTINE

Here's a routine that I suggest you follow (this excludes your arm routine which we'll get to in a minute):
SETS=4 //////REPS=8-10 ///////REST=30SEC ////

STANDING BARBELL  CURLS

INCLINE DUMBBELL CURLS

HAMMER CURL WITH ROPE



CONCENTRATION CURLS


    ARM SPECIALIZATION
Now comes the fun part. We're going to start with your new 31- day arm routine. You're going to work arms three days a week. I'd suggest Monday, Wednesday, and Friday.
On Monday you will work your arms after you do the whole body routine I described above.
SOME GUIDELINES

    • Never go below 10 reps on these exercises. If you have to lower the weight to get the reps in then do it.
    • The Seated Dumbbell Triceps Extension is done by grabbing one "bell" of the dumbbell with both hands and 
    • lowering it behind your head while keeping your elbows pointed toward the ceiling.
    • The Standing Dumbbell Curls can be done in an alternating fashion or both dumbbells can be curled at the same time, whichever you prefer. I like to do them alternating style because it feels like I can direct more concentration and contractile power to the muscle that way

  • Do NOT go to absolute muscular failure on each set. Your last rep should be pretty difficult but not to total muscular failure. As a gauge, you should physically be able to do about one more rep if you pushed to failure.
    • Only rest 30 seconds to 1 minute between each super-set.

  • NUTRITION

    I've said it before and I'll say it again. You'll never make any significant gains if you aren't eating plenty of high quality food with an emphasis on lots of protein... preferably at least 2 grams of high quality complete protein per each pound of body weight.
    What is a "complete" protein? That is a protein source that contains all the essential amino acids (protein is composed of amino acids) that are required by your body to support growth. These sources are: red meat, chicken, fish, eggs, and dairy products. Other foods like beans and nuts have protein, but it is an incomplete protein. They do not contain all the essential amino acids to support growth, so don't depend on those to supply your protein needs. Just eat plenty of good wholesome food and try to avoid the sugary junk. A little now and then won't hurt you, though.
    If you're going to follow a specialization routine and try to build as much arm size as possible in 31 days, then I wouldn't be too worried about "bulking up" a little and adding a few pounds of body fat. It's nearly impossible to add significant muscle mass without putting on a little bulk.
    I am including the type of diet you should follow to gain some good muscular body weight. Diet is very important, both myself and a lot of my trainees didn't gain until we started eating a very large amount of protein, it makes a big difference. I don't expect you to dive in and eat all this the first day, I want you to eat progressively (just like you will train progressively) try to eat a bit more each week.
    You don't have to use protein powder if you can't afford it, it's not totally necessary. You can drink milk, or you can use powdered milk instead. Any protein drink can be made with powdered milk instead of commercial protein powder.

  • REMEMBER OUR MUSCLE GROWTH DEPEND ON 80% NUTRITION.

  • TO CATCH-UP  MY ANOTHER BLOG

  • NUTRTION PLAN FOR MUSCLE MASS::-

FOR FASTEST BICEPS GROWTH::-


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