Muscle building is a craze. Almost all the youngsters go for it at some stage of their lives and the trend is on the increase. Normally those who are beginners find it hard to get good advice and information for bodybuilding. Though they find some information through magazines and internet but mostly the information is not authentic and sometimes its exaggerated. For example if you see magazines, they claim to give you really big muscles in shortest possible time but their claims are based on steroids which may be very dangerous for health and also magazines do it for the sake of their marketing perspective. There is a high tendency among the new comers to get mislead through such type of information.

It is therefore important that proper advice should be there. Now question arises where to get this advice from? Which source is authentic and gives correct information? Answer could be that you can learn from your seniors who are well experienced and fit and also from experienced trainers or physicians. But important thing is that you first do your homework as well. This means that you search for the information and double test it through different other sources to ensure that what you get is accurate.

Some information tips are very common that you can always follow like you need nutritious diet, you need a proper exercise plan, you need good supplements and you need proper rest. Obviously you need a good trainer or physician who can tell you which diet plan is best for you, which exercise suits your body structure, which supplements are good for you. However, about taking rest, you must have 7-8 hours of sleep daily to keep yourself healthy. So important thing is that if you have joined a local gym, do ensure that there are good qualified trainers available there. But if you are using a home gym then you need services of a good physician who can guide you that what you should do to get a good body without any hazards.

If you want to get good muscles, you need to follow the rules that I have broken down into 5. You can follow these 5 rules of extreme muscle building in bodybuilding to get a really good body. Here are they:

1- Become strong: First thing to be done is to get stronger. Building strength is directly linked to bodybuilding and this can be achieved through lifting heavy weights in your workouts. By doing so, you will actually break your dense muscle fibers which help you getting mass.

2- Follow basics first: If you are not already doing this, you must first attend to the basic compound exercises. The following exercises can be considered as the best for stimulation of muscle growth in our body:

i. Legs - Leg dead lifts and squats

ii. Chest – Bench press

iii. Triceps – Bench press with close grip and having lying extensions

iv. Biceps – Barbell curl while standing

v. Shoulders – Barbell press while standing

vi. Back – Bent barbell rows alongwith dead lifts

3. Sleep: This is very important thing to do when you are having intense exercises. Normally 7-8 hours good and peaceful sleep is recommended because our body releases most of the growth hormones while we are sleeping. It also is important to have our muscle tissues repair themselves because during training, we actually end up tearing up our muscle tissues which need repair.

4. Be regular in workouts: You also need to be very consistent in your workouts because this is the most important part. If you are doing your exercises consistently, this means you are ensuring a good body. Most of the guys just visit gym occasionally which is not the right thing to do. If you are serious, consistency is of prime importance.

5. Use of intensity techniques: You need to have that method of training that increase the intensity level of your workouts because this is a good way to shock muscles for responding. Techniques like partial reps, supersets, pause during exercise for rest and drop sets can make your body to get really exhausted.

You need to follow these rules so that you can get really good body.

Though muscle building is popular in boys but not it is also becoming popular in women. It has become a famous sport in women these days. Women not only do it for bodybuilding but for gaining confidence, strength and to achieve a desired size.

Supplements for bodybuilding for male and female are different. Take an example of testosterone booster. This is important for men but same is not applicable for women because its usage may result in larger hair growth in women and deepening of voice.

For women, creatine muscle building supplements can be used like Femme Creatine Advantage. This supplement is in liquid form and is specially created for women to get rid of certain side-effects. The normal creatine may result in irritation of stomach, dehydration, muscle cramps and lose movement of bowel.

Vitamin B supplements are important for having proper metabolic process of proteins, carbohydrates and fats. This vitamin also helps a great deal to keep your hair, eyes and skin healthy. Vitamin B6 helps you to properly utilize carbohydrates and B1 is used to develop packed muscles. Vitamin B3 is important to improve metabolic processes which result in the production of energy. Similarly, B2 is also helpful for energy production and is known as riboflavin.

Calcium is strongly recommended for bones strength and is important so that you can have rigorous workouts during the exercise. It is very important for women as well and there are different supplements available in the market that can be taken to have calcium. It is also recommended to take natural sources of calcium including dairy products and broccoli.

Essential fatty acids are also important for women bodybuilders because they produce energy and help in diffusion of oxygen into our blood. It also helps in metabolic process and transport of triglycerides and cholesterol and also has good calming effect on our body to normalize our mood. Normally oils of plans and fish are rich in essential fatty acids.

Proteins are very important for women bodybuilders because they are considered to be most important for bodybuilding. Protein supplements must be taken to get the desired protein value. There are four important sources of proteins including whey, eggs white, soy and casein. Meal replacement products are normally good in proteins and can be taken.

An important thing to note is that supplements should not be confused with steroids and that is why if they are used under instructions of the trainer, they are of great use and not only they help to get a good body but also help recover from injuries and soreness. If you are trying to get body mass in quick time, these supplements are a good source for you.

Not only for bodybuilding, these supplements can be taken in by those who are into sports and are having hard time to give their best and boost their energy levels. There are low cost supplements that can be taken in by such sportsmen which can really give them the extra energy they need.

Now there are various supplements available in the market and you should therefore ensure that the one you use, should be the right one and nutritious. Protein supplements are very important for your body if you want to have good body built. These proteins are available in meat and dairy but they can be taken in the form of cheap protein snacks, shakes and even in powdered form. There are also supplements that are cheap and can be purchased from various stores and can also be purchased online. These dietary supplements have vitamins that prepare your body for exercise and therefore are recommended to be taken in before few minutes of the exercise.

There are also supplements that are required by your body after the exercise. They help to recover the nutrients that your body has lost during the exercise workouts. Now you need to find where to find discounted weight lifting supplements for bodybuilding. You can find these supplements from local stores or through online shopping. But before you purchase them, you need to consult your doctor or trainer to see which supplements are good for you and are safe for intake. Generally those supplements which are from reputable companies and are there in the market for longer periods of time are considered to be safe for taking in. However, still you should consult your physician before you can buy one for you.

Bodybuilding guys normally take different supplements as a source of extra nutrients. This is because they need extra nutrients which can serve a good source of bodybuilding and help them to gain muscles in quick time. We are presenting a look into different vitamins useful in bodybuilding which are found in a multivitamin supplement. Here it is:

1- Vitamin A – This vitamin is important for the synthesis of protein and also plays role in the production of glycogen. Glycogen are basically the carbohydrates which are retained in the body.

2- Vitamin B1 – this vitamin is responsible for the production of hemoglobin and also responsible for protein metabolism. This vitamin is called thiamine.

3- Vitamin B2- This is called riboflavin and helps to burn fats in our body and also plays great role in conversion of carbohydrates into energy of the body.

4- Vitamin B3/ Niacin – This vitamin plays a great role in increasing the vasodilatation around the tissues of the muscles and this helps to make a bodybuilder look more vascular.

5- Vitamin C – This vitamin is responsible to keep the joints of your body in a healthy state. It creates collagen and amino-acid metabolism and helps the body to absorb iron. Additionally, it also creates steroid hormones in our body.

6- Pyridoxine – This is also known as vitamin B6 and helps in the digestion of the proteins in our body. Since our body needs a great deal of proteins to build our muscle mass, therefore it is required by the body in larger amounts.

7- Vitamin B12- This vitamin is known as cobalamin and helps to maintain a good communication mechanism between our brain and the tissues of muscles.

8- Biotin – This helps in improving the amino-acid metabolism and is a source of great energy during heavy workouts of the exercises.

So I hope that you are now aware of the functions of different vitamins available in the supplements and also can understand that why they are important for you. Also while purchasing any supplement, you can ensure that these vitamins are available in the supplement so that you can be benefitted from them.

If you really want to have good body, you need mass and hence you need weight gain so that your muscles have mass with them. Now there are different weight-gain supplements available in the market but important thing to note is that how would you know that which supplements are healthier and good for our body. Weight gain is possible through natural sources which not only is good and natural but also saves huge money that we spend on supplements. Below are 3 proven tips for rapid weight gain for bodybuilding which are natural:

1. The first thing to do is to eat a lot. This seems quite common tip but it’s important that you eat to the extent that if fulfills the calorie requirement of your body. Sometimes you are eating more but still you feel that you are not gaining weight. This is because you are not considering that you are exhausting calories during your work routine as well. You might be going through a tough work routine which is consuming much of your calories. So you should keep in mind your work routine as well and eat a lot more to ensure that you are gaining enough of the calories.

2. Next thing you need to do is to use online weight gain/loss tools and calculators. You can find calorie charts online that have clear map of what food items have how much calories in them. You can simply note them down and calculate your calorie requirement of the day. These online tools do take into consideration your work routines and target weight gain requirements. These tools also provide you weekly reports so that you can check what have you gained and what you need to do if you have not got the desired level or have gained too much extra which may result in making you over weight.

3. Third thing you can do is to adjust your workout routines to gain muscles. You also need to take proper rest because muscle building actually starts when you take rest. You actually tear your muscle tissues during the exercise and it’s important that you take some rest during your workouts and during the whole day, you need to take 7-8 hours of rest so that muscles get enough time to repair themselves and gain mass to get bigger.

You might have heard that sometimes less works more and this really is true when it comes to bodybuilding. If you spend less time in the weight room, you will actually get more muscles.

When you do heavy workouts in your exercises, you actually end up tearing your muscle tissues. The perception that muscles are built in the gym is not correct. It actually happens when you take rest and sleep during the night. This is the time when your body builds muscles and repairs the damaged ones. So providing proper repair time to your body is very important. When you are doing the workouts in the weight room and you reach the limit that your body can’t afford any more reps, just stop and take some rest because if you continue, muscle stress will result in increasing the time for it’s healing and you will actually start losing instead of gaining.

Below are 3 tips for training less and seeing more results for your bodybuilding:

1. Workout only 3 times a week

Most of the bodybuilders believe that exercising whole week is necessary but it is not the case. You actually need to exercise only 3 days a week so that your body can get much time to repair it and gains mass.

2. Workout only for 30 minutes

It is also important that you do not spend too much time in the weight room. Normally speaking, 30 minutes are enough. Again the same scenario that the more you exercise, you tend to increase the muscle regain time and this will not help you gain much.

3. Perform 3 sets for larger muscle groups and 2 sets for smaller muscle groups

It is also important that you perform proper and required number of sets for target muscle groups. Normally what you need to do is to perform 3 sets a piece for thighs, chest and back muscle groups. Whereas for biceps, shoulders, abs and calves you need to perform only 2 sets a piece. The goal should be to reach 8-12 reps in a set and hence you need to adjust your weights accordingly so that you can reach that number of reps.

You need to focus on these tips if you really want to get muscles and good body shape. Best of luck for all the guys!!

You can get sensational abs through basic strength training. By strength training, we do not mean that you run on a treadmill, it does not mean that you ride on a stationary bike or use an elliptical machine.

Strength training can be described as the process of building muscles by using free weights in workouts against the resistance, through the use of equipment like Nautilus or use of universal machines or through working against the elastic bands. Strength training is described by performing a lift in repetitions for about 10-20 times for children. Strength training can offer you many ways to plan your workouts. It is basically any exercise that you perform against resistance. This resistance can be of many types including machines, weights or even your own body weight. The resistance makes your muscles to work extra hard to move and is performed after warm ups and is done on those days when you perform strength as well as cardio training. This results in increasing the response of the hormones which will help in increasing the muscles ability to grow and gain mass.

Strength training is somewhat different from weightlifting, bodybuilding and power lifting and is a wonderful way to increase muscle tone, get strength and endurance. The important thing to keep in mind is that you should start in a slow fashion with low weights which can be increased gradually to avoid any kind of injuries. Studies have shown that strength training is effective to improve the cardiac health and also gives them aerobic capacity. Strength training is equally crucial when you are fighting against frailty and disability and makes you self-sufficient and active. It is very useful for adults as well and keeps them mobile and active.

It is important to note that strength training is not meant for just bodybuilders or competitive wrestlers, it is useful for everyone. It is a source of yielding many benefits to the human body both in external and internal form. Those who are engaged in this training are less likely to lose muscle mass. Basic strength training is a key to sensational abs in bodybuilding.

There are some mistakes that are committed by bodybuilders normally when they are in the starting phase. These mistakes need to be avoided if you really want to be a good bodybuilder. These are as follows:

1- Giving up very quickly

Most of the guys give up very quickly. This is a real big mistake. When these guys join the gym, they have very high expectations and want to gain muscles very quickly. This normally happens because they are mislead by magazines and banners etc. as there it is claimed to get body in real quick time. So when these beginners do not see the results quickly, they lose heart and give up. This must be kept in mind that these magazines are just there as commercial advertisers promoting different steroid products and supplements. They claim to give you a professional body within weeks or months but do not run after them. A good body needs time to be built and needs proper exercise with dedication and good food with proper amounts of rest.

2. Failure to take action

Another important thing is failure to take action. Most of the guys who want to start bodybuilding, think a lot and do nothing. They consume most of the time in thinking and are left with very little time to act. The reason behind is either the laziness of the person or fear that whether desired results would be achieved or not. Remember that things happen when you take action and not keep thinking for long. So just bump into a local gym or start it at home but do it. Do not just keep waiting and thinking.

3. Failure to learn from mistakes

Guys must take care and learn from their mistakes. When you are a starter, its common that you will be committing mistakes here and there. Do not worry about the mistakes but do not repeat them.

4. Inability to face the fears

The inability to face the fears is another important thing that guys need to work on. For example, if you are starting exercise, there is every chance that you may get muscle stains and muscular pains in the start. So you must be able to face these fears and continue your training. These were the 4 fitness training mistakes you need to avoid at all cost for good bodybuilding.

There are different reasons of taking protein supplements. Sometimes they are to be taken as a cure for some diseases and sometimes they are taken in to gain muscles. But an important thing is to see if they are good for the teenagers. So question arises, should teenagers use protein supplements with diet? The simple answer is that yes they can be taken by the teenagers but with certain conditions. It should be well considered that what supplements are good for the teenagers and what amounts they need to take in.

Normally teens take supplements to get muscles during their bodybuilding phase. Supplements are a good source of having energy in natural way rather than use of steroids because some teens go for steroids and there are different issues with their usage.

If you are worried about your teens and want to know that the supplements they take in are safe, below is some detail about the types of supplements:

Whey protein is basically a milk derivative and is totally natural. This protein is a result of cheese making process and comes out as it’s byproduct. This protein is easily digested by the body and should be taken before and after the workouts in the exercise. It’s effects start coming very quickly. This protein contains 22 types of essential amino acids. So if your teen is taking this type of protein, do not worry it’s all safe and healthy.

Casein is another type of popular protein type but it is not quickly digested. Sometimes it’s digestion takes around 7 hours or so. This type of protein provides a slow and steady supply of protein to our body. Casein is milk protein and not milk sugar so people who are allergic to milk, should find other sources of protein like soy and rice.

Soy protein is also considered to be a complete protein. This protein is low in saturated fats and cholesterol so it will not increase calories in the body and hence is equally effective for those who want to lose weight. Soy protein also does not result in increasing blood glucose levels and is also effective to cure breast cancer in women.

Rice protein is also a great source of protein for vegetarians. Also, it is most unlikely to cause any reaction to its users. It is also low in fats and carbohydrates so a good source for those who are on dieting. This type of protein is also very inexpensive but at the same time, it is not a complete protein type. So you must assure that if your teen is using it, he should get the rest from the diet that he is taking in.