Go in almost any gym at almost any time of the day and you’ll see guys working the machines, sometimes it seems like hours, trying to build maximum muscle mass.
If you go back to the same gym months later, there is a good chance that you will see these same guys working the same machines,
It is easy to tell they are the same guys because they look the same as they did months before. Maybe a little more muscle definition, but not much and for sure not the massive pecks and quads they are trying for.
They can continue to work their buns off for another few months but until they start doing the right things in the right way, they will never have the success they are looking for.
Building muscle really isn’t all that hard. Sure it is hard work in that it takes a lot of effort to do it right, but it is not hard to do the right things.
You just have to know what they are.
That is what is so neat about this little report, 8 Things You Must Do To Build Maximum Muscle by Sean Nalewanyj.
It gives an overview of 8 of the most critical factors when it comes to gaining muscle size and strength. No fluff, no filler, just 8 basic steps to maximum muscle growth.
If you are serious about maximizing your time in the gym and want to start doing only those things that are really important in your fitness program, you owe it to yourself to download this free report.
Just right click on 8 Things You Must Do To Build Maximum Muscle and select “Save As” to download it to your desktop.
Adobe Reader is needed to read and print your free report. You probably already have this on your computer, but if not you can download it at no cost from Adobe.
Filed under Fat Burning by on Oct 27th, 2009. Comment. 
Simply put, squats are the most difficult, intimidating and painful exercise for muscle building that you could possibly have in your arsenal. They require massive amounts of discipline and willpower to perform correctly.
After you have performed a set of squats to failure, you’ll know exactly what I’m talking about. They are also a challenging exercise for muscle building to master from a technical standpoint.
All this aside, squats are probably THE most effective, growth-producing exercise for muscle building that you could possibly include in your workout routine.
They will pack more size and strength onto your lower body than any other exercise for muscle building out there, and due to their high level of difficulty, they also force your body to release higher amounts of important anabolic hormones such as testosterone and growth hormone. This increased secretion of hormones will pack muscle size onto your entire upper body as well.
In addition, this exercise for muscle building causes what is known as a “spillover effect”: a strength gain in almost all of your other exercises. When I started squatting to failure, my bench press virtually increased by 20 pounds overnight. If you’re looking for an exercise for muscle building and you don’t already squat, you’d better get started.
Quite simply, they really, really work.
Unfortunately, many people have yet to experience the benefits of heavy squatting. It seems that people will come up with just about any excuse they possibly can in order to steer clear form the squat rack.
How many times have you heard the all too common “They’re too hard on my knees”, or “I heard they stunt your growth.” What do I say to that? Nonsense!
If you’re in the gym with the goal of maximizing your total body muscle gains, exercise for muscle building is an absolute must.
Proper Squatting Technique
For safety reasons you should always perform your squats in a power rack or cage. This way you can adjust the height at which you clear the bar, and you can drop the bar on the safety pins if you need to bail. The safety pins should be set at just below the depth you are squatting and the J Hooks should be set at about the level of your nipples.
At all times during the squat your head should be pulled back, your chest raised and you should have a slight arch in your lower back. You should always be looking straight ahead, and at no time should you be leaning too far forward, or be looking up or down.
Step up to the bar, placing your hands at about the same width as a bench press. Before clearing the bar, make sure it is placed evenly along your traps. The bar should rest on the lower portion of your traps and across your rear delts. It should almost feel as if the bar is going to roll off your back.
Now that you have cleared the bar, take only as many steps back as necessary. Most squat injuries occur when backing up, so make sure that you only back up as far as you need to. Your feet should be placed about shoulder width apart or slightly wider, and they should point out at a 45-degree angle.
Take a big, deep breath, and make your descent. You should not lower yourself straight down, but rather as if you were sitting in a chair behind you. At all times your knee must remain in line with your feet, and they should never bow in. Lower yourself until your thighs are at least parallel to the ground.
As soon as you have reached the bottom position, rise up immediately. Do not relax in the bottom position! Drive up with your heels and straighten your back as quickly as possible.
Once you are in the upright position again, take another deep breath, and continue the lift until you have completed the desired number of reps.
Final Thoughts
You have all the reason in the world to get into the squat rack, so go ahead and do it. Treat this lift with respect and you’ll be shocked at the resulting muscle gains. I would recommend performing your squats once per week, for 2 sets of 5 to 7 reps. Focus on pushing yourself hard on this exercise for muscle building and continually strive for more weight and more reps.
To learn about more about this highly effective, growth-producing exercise for muscle building, as well as other exercises that you can include in your routine, visit www.MuscleGainTruth.com. Most trainees have no idea how to pick and choose the proper exercise for muscle building and they dramatically limit their gains as a result.
Get on the right track today with building mass muscle and discover more of the best exercises for muscle building at Muscle Gain Truth.
Filed under Fat Burning by on Oct 15th, 2009. Comment.
