tag:blogger.com,1999:blog-13659682208874267472024-03-13T14:14:21.794-07:00Build a MuscleBuild a muscle permanentpermataberlianhttp://www.blogger.com/profile/17535548994686540043noreply@blogger.comBlogger1125tag:blogger.com,1999:blog-1365968220887426747.post-77463395874578093462011-07-25T09:15:00.000-07:002013-05-21T09:21:25.999-07:00<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="Apple-style-span" style="color: blue; font-family: Verdana,sans-serif; font-size: large;"><a href="http://9fc1c6ektyza3lda9jfclht6uc.hop.clickbank.net/">How to Build Muscle</a></span><br />
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<span class="Apple-style-span" style="color: red; font-family: Verdana,sans-serif; font-size: large;">The biggest muscle building mistake you can make is doing routines from muscle magazines. Most of those guys don't train naturally, are genetically gifted and never started training that way. Doing their routines won't make you build muscle fast.</span></div>
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<span class="Apple-style-span" style="color: red; font-family: Verdana,sans-serif; font-size: large;">The average person needs a different approach. One that builds muscle fast and prevents physical & mental over training from doing too much, too soon. Here's how to build muscle: the definitive guide to building muscle.</span></div>
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<span style="font-size: large;"><b>1. Get Stronger.</b> More strength is more muscle. Get into strength training. I recommend weight training because it allows you to start light and add weight endlessly. Body-weight exercises work too. Start with an empty bar. Learn proper technique. Add weight each workout to keep pushing your body out of comfort zone.</span></div>
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<span style="font-size: large;"><b>2. Get Protein.</b> Proteins have the highest thermic effect. You need 1g protein per pound of body-weight daily to build & maintain muscle. That’s 160g of daily protein if you weigh 160lbs/72kg. Eat whole proteins with each meal.</span></div>
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<span style="font-size: large;"><b>3. Get Recovery. </b>Pro athletes workout 5-6 times per week. But they didn't start that way. They added workouts as they got stronger & bigger. You'll over train if you jump into their routines. As a beginner you need more recovery.</span></div>
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<span style="font-size: large;"><b>4. Gain Weight.</b> You'll never look muscular weighing 140lbs at 6". No matter how much training you do. Check the guide on how to gain weight for skinny guys. Here's the most important part.</span></div>
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<span style="font-size: large;"><b>Eat Calorie Dense Foods.</b> 100g raw spinach is 25kcals. But 100g raw rice is 380kcals. Eat pasta, oats, olive oil, mixed nuts, etc.</span></div>
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<span style="font-size: large;"><b>Get Stronger.</b> Increase your Squat to at least 300lbs. Muscle size is directly related with strength gains. You got to get stronger to build muscle.</span></div>
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<span style="font-size: large;"><b>Drink Whole Milk.</b> If you don’t bother gaining some fat, drink 1 gallon whole milk daily on top of your current food intake. You can gain 25lbs in 1 month if you combine this with 3 weekly Squat sessions.</span></div>
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<span style="font-size: large;"><b>5. Use Free Weights.</b> You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are great for assistance exercises, but not for your main lifts. Stay away from machines.</span></div>
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<span style="font-size: large;"><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;"><b>Safe.</b></span> Machines force you into fixed, unnatural movement patterns which can cause injuries. Free weights replicate natural motions.</span></div>
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<span style="font-size: large;"><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;"><b>Efficient.</b></span> Free weights force you to control and balance the weight. This builds more muscle than machines, which balance the weight for you.</span></div>
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<span style="font-size: large;"><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;"><b>Functional.</b></span> Strength built on machines doesn't transfer to free weights or real life. No machine balances the weight for you in real life.</span></div>
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<span style="font-size: large;"><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;"><b>Versatile.</b></span> You can do hundreds of exercises with just 1 barbell. Saves a lot of money and space, especially if you want to build a home gym.</span></div>
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<span style="font-size: large;"><b>6. Train Your Legs.</b> Squats work your whole body, they're the most important exercise. You'll look totally different once you can Squat 300lbs. That's a free weight Squat with hips coming lower than knees.</span></div>
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<span style="font-size: large;">All your muscles tense when doing Squats & Dead lifts. They work your body as 1 piece and let you lift heavy weights. Don't lose time with Biceps Curls. When you can Squat & Dead lift heavy weights, you'll have bigger arms.</span></div>
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<span style="font-size: large;"><b>7. Do Compound Exercises.</b> Isolation exercises are ok once you've built base strength & muscle mass. But if you're starting to build muscle, exercises that hit several muscles at the same time are better.</span></div>
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<span style="font-size: large;"><b>No</b> endless Biceps Curls -> Pull-ups, Chin-ups & Barbell Rows</span></div>
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<span style="font-size: large;"><b>Also no</b> Triceps Kickbacks -> Bench Press, Overhead Press, Dips</span></div>
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<span style="font-size: large;">And <b>definitely no</b> Leg Extensions -> Squats & Dead lifts</span></div>
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<span style="font-size: large;"><b>8. Do Full Body Workouts.</b> Don't do those muscle magazine workouts. Body part splits with isolation exercises is fine once you've built a foundation. That's once you can Squat 300lbs.</span></div>
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<span style="font-size: large;">You can't Squat that much or never did Squats? Check Strong Lifts 5x5. It takes 3 workouts per week of about 1hour each and includes compound exercises like Squats, Dead lifts, Bench Press, Barbell Rows, Overhead Press, Pull-ups, Dips, etc.</span></div>
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<span style="font-size: large;"><b>Sleep.</b> Growth hormone releases when you sleep, building muscle. Aim for 8 hours sleep. Nap post workout if your lifestyle allows.</span></div>
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<span style="font-size: large;"><b>Rest.</b> Muscles grow when you rest, not when you workout. Start with 3 full body workouts per week and focus on intensity, not gym time.</span></div>
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<span style="font-size: large;"><b>Eat.</b> "Eat like a horse. Sleep like a baby. Grow like a weed". Your training is useless if you don't eat enough calories for recovery.</span></div>
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<span style="font-size: large;"><b>Drink Water.</b> Avoids dehydration and helps muscle recovery. Drink 2 cups water with each meal, and sip water during your workout.</span></div>
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<span style="font-size: large;"><b>9. Eat Whole Foods.</b> You'll achieve a lower body fat, so the muscles you've built show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box. Eat whole foods 90% of the time. Check my Strong Lifts Diet.</span></div>
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<span style="font-size: large;"><b>Proteins.</b> Meat, poultry, fish, eggs, milk, ...</span></div>
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<span style="font-size: large;"><b>Carbs.</b> Brown rice, oats, whole grain pasta, , ...</span></div>
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<span style="font-size: large;"><b>Veggies.</b> Spinach, broccoli, tomato, salad, carrot, ...</span></div>
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<span style="font-size: large;"><b>Fruits.</b> Banana, orange, apple, pineapple, peers, ...</span></div>
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<span style="font-size: large;"><b>Fats.</b> Olive oil, fish oil, real butter, nuts, flax seeds, ...</span></div>
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<span style="font-size: large;"><b>10. Eat More.</b> Training is more important than diet for muscle building. But you do need to give your body the food it needs for optimal recovery. Most guys don't eat enough, you got to eat more to build muscle.</span></div>
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<span style="font-size: large;"><b>Eat Breakfast.</b> Get calories from the first hour. Read how to build the habit of eating breakfast. Try these 7 breakfast recipes.</span></div>
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<span style="font-size: large;"><b>Eat Post Workout.</b> Get proteins and carbs post workout to help muscle recovery and replenish your energy stores.</span></div>
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<span style="font-size: large;"><b>Eat Every 3 Hours.</b> 6 meals/day. Gives your muscles a steady intake of protein, speeds up muscle repair & recovery, boosts your metabolism.</span></div>
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<span style="font-size: large;"><b>Eat BW in lbs x 18kcal.</b> Track your daily calorie intake using Fit Day. You need at least your body-weight in lbs x 18kcal to maintain weight.</span></div>
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