Muscle Building Workouts - Top 3 Exercises to Gain Muscle Mass

So many people are wrong about how they structure their muscle building workouts. The best way to gain muscle mass is by choosing some of the toughest multiple joint movements and then sticking with them while gradually increasing the weight. The cumulative effect over time is that your entire body starts to adapt with new muscle growth and strength with these workouts. Muscle building is not easy but if you are going to spend your time in the gym trying to build muscle make the most out of your time and effort. Here are a few of the best muscle building exercises to make building mass more productive than ever.

Deadlifts

The deadlift is an amazing exercise for gaining mass. Simply by loading up a bar with heavy weights and pulling it off of the floor creates a response in the body like no other. Every muscle from your traps down to your calves gets stimulation. Some muscles get much more of the brunt than others of course but that is why it is such an incredible exercise to add to muscle building workouts to beef up the back, traps, and hamstrings.

This is one of the toughest exercises in the gym and that is why you don't see many people doing it. It takes a lot out of you and burns a lot of energy up in the process. Skip all the isolation exercises and fancy row machines. If you want to develop a big back and overall mass you must deadlift.





Weighted Chins

O.K. so if you can't do pull ups with weight strapped around your waist yet you are going to have to work up to it. Start off by mastering the pullup so that you can do 10-12 reps with your own bodyweight. Then it's time to start adding weight which will have an unbelievable effect on your efforts to gain muscle mass. This exercise works the upper back like no other exercise and can help you build huge wide lats. Not only will it work the back but by doing variations like the reverse chin with your palms facing towards you it will develop your arms. Start adding weight in 2 ½ to 5 pound increases and your body will have to respond with increased mass and strength.

Weighted Dips

A perfect exercise to go along with the weight chin is the dip. This muscle building exercise will work the opposing muscle group to the chins and will give balanced overall development. This is a great mass builder for the chest, delts, and triceps. Master this exercise for 10 to 12 reps and it will be time to add weight to this one.


Post Workout Nutrition

Don't forget your post workout meal. Take in 20-50 grams of whey protein with some simple carbs and you will be on your way to recovery and new gains in muscle.

Muscle Building Workouts

The best way to gain muscle mass is to follow proven Muscle Building Workouts for developing massive muscles.

1. Free Bodybuilding Routines
2. Muscle Building Foods
3. Bodybuilding Supplement Reviews

Article Source: http://EzineArticles.com/expert/Rick_Porter/368877

Top Ten Power Foods to Fire Up Your Metabolism and Burn Fat

What is the secret to a long and healthy life? It is in the power foods that we eat. As you well know, all foods are not created equal. Choosing and eating the right power foods may help increase your life expectancy as well as the quality of your life and help to burn fat.

Here are the top ten power foods designed to give you energy, vitality and burn fat!

1. Black Beans - or beans of all kinds (kidney, navy, lentils, chickpeas,) are high in protein. This is a plant protein so it contains very little fat, carbs and calories. If fiber is a problem in your diet, eating a healthy portion of beans each day can help restore balance to your digestive system.

2. Oatmeal - Oatmeal is coming into popularity as a food that lowers blood cholesterol. Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant.




3. Fruits - Fruits are filled with antioxidants such as Vitamin C and A. Antioxidants fight free radical damage in the body and reduce the risk of cancer. Berries such as blueberries and grapes have the highest amount of antioxidants. But choose an array of fruits in a wide variety of colors for maximum health. The antioxidants in fruit boost the immune system to fight the effects of aging in the body.

4. Allium Foods - This class of foods includes garlic, onions, leeks and shallots. Garlic is known for lowering cholesterol. Allium vegetables help guard the body against the risk of cancer and many other ailments. They also help lower blood pressure and prevent blood clots.

5. Salmon - Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis. Wild salmon is a fatty fish but it contains good fats that have proven to improve health in children and adults. Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.

6. Flax seed - Like salmon it contains omega-3 fatty acids. These seeds also contain omega-6 and omega-9 fatty acids. You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed. Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few.

7. Grilled Chicken - Make sure it's organic. Chicken is very similar to salmon and contains lots of omega-3 fatty acids and is so easy and versatile to use.

8. Nuts and seeds - Nuts are high in fat but these fats are the good kind. Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein.. Nuts help to lower cholesterol. Eat them right out of the shell with no additives.

9. Spinach - This super veggie is so low in calories and goes with everything. You can use it in salads, side dishes and I love it in omelets. Speaking of omelets, eggs are an excellent source of protein and are so good for you.

10. Yogurt - Yogurt contains calcium, Vitamin B, and protein. If you don't drink milk, yogurt is an alternative to get your calcium to build strong bones and teeth. Live yogurt also contains friendly bacteria to help promote a healthy digestive system. Natural yogurt is best without sugar.

Article Source: http://EzineArticles.com/expert/Kelly_Beck/583387