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Learn How To Build Lean Muscle Quickly With These By Gregg Gillies, Tue Jan 10th
There are many different techniques and ideas when talking abouthow to build lean muscle. Some are effective and some aren't.The key is to understand some of the basic fundamentals so thatyou can put together, and use, programs that will help you buildmuscle mass as quickly and easily as possible.
Here are some tips you can use to build lean muscle and developeffective weight training programs.
It's important that you use a training program that is designedto help you gain weight and build muscle. I know this soundsobvious but many people miss the point.
I've had people ask me for training advice because they can'tseem to add weight. Then I find out they are eating only two orthree meals a day, not getting enough protein, not gettingenough total calories, and they are extremely active,participating in endurance, calorie burning sports such asbasketball and soccer.
Not to mention the problems with their weight training routine -wimpy isolation exercises on machines, two hour workouts, nottraining with enough intensity, etc.
Use Multijoint (compound) Exercises
This seems like an obvious tip but I'm reminded every time Istep foot into a gym that very few people understand it. Itamazes me how many people who are trying to build lean muscleare toiling away on machine dominated weight training routinesand isolation exercises with wimpy weights.
And when I say wimpy weights, I'm not knocking anyone. We allstart somewhere and we all have limitations. Heck, there are alot of people that can lift heavier weights than I can.
What I mean by wimpy weights are based on exercise selection.Anyone can use a lot more weight on seated shoulder presses witha barbell than they can on a lateral raise machine. If you wantto learn how to build lean muscle, remember this tip. Alwayssubstitute multijoint exercises for isolation exercises.
Basic compound movements are an essential key when it comes tohow to build lean muscle. This means exercises like squats,deadlifts, bench presses, stiff legged deadlifts, bent-overrows, close-grip bench presses, chin ups, lat pulldowns, closegrip bench presses, and barbell curls.
When your focus is on how to build lean muscle, stay away fromisolation exercises. This means exercises like flyes,concentration curls, leg curls, leg extensions, lateral raises,etc. Stick to the basics.
There's a reason the basics are hard and a reason the guys whoavoid them don't gain muscle mass the way they want. You candevise a fantastic muscle building weight lifting program with ahandful of the big, basic exercises.
Stick To A Limited Number of Sets
You're not training for a marathon. You want to build musclemass. Forget two hour workouts
Waltrip calls on Skinner to temporarily replace McDowell Mike Skinner will take over Michael Waltrip Racing's No. 00 Toyota in the NASCAR Sprint Cup series, replacing rookie Michael McDowell for the next three races.
<div class='nifad'><a href="http://www.pheedo.com/click.phdo?x=32895414ee07490da0e233ae60843993&u=301605214"><img src="http://www.pheedo.com/img.phdo?x=32895414ee07490da0e233ae60843993&u=301605214" border="0"/></a></div> Feud of the Week: Is Kyle Busch D.O.Y, record bound? Eight wins in 22 races? Hand the driver of the year award and the season record to Kyle Busch, Pete Pistone says. Not so fast, says Brian De Los Santos, who gives the edge to Scott Dixon as the experts also discuss Michigan in Feud of the Week.
<div class='nifad'><a href="http://www.pheedo.com/click.phdo?x=32895414ee07490da0e233ae60843993&u=301605213"><img src="http://www.pheedo.com/img.phdo?x=32895414ee07490da0e233ae60843993&u=301605213" border="0"/></a></div> Pistone: Road to the Chase a bit clearer With the road courses out of the way, it's time for the traditional tracks drivers enjoy. Expect some confident drivers during the four more races until the Chase field is set, Pete Pistone says.
<div class='nifad'><a href="http://www.pheedo.com/click.phdo?x=32895414ee07490da0e233ae60843993&u=301101967"><img src="http://www.pheedo.com/img.phdo?x=32895414ee07490da0e233ae60843993&u=301101967" border="0"/></a></div> Schumacher surges to fourth straight win, 9th of season Tony Schumacher raced to his fourth straight victory and ninth of the season Sunday, winning the Lucas Oil NHRA Nationals to move within two Joe Amato's Top Fuel win record of 52.
<div class='nifad'><a href="http://www.pheedo.com/click.phdo?x=32895414ee07490da0e233ae60843993&u=301095637"><img src="http://www.pheedo.com/img.phdo?x=32895414ee07490da0e233ae60843993&u=301095637" border="0"/></a></div> Ky. Busch first in NASCAR to win 3 road races in 1 season Kyle Busch won the Centurion Boats at The Glen at Watkins Glen International, becoming the first driver in NASCAR history to win three road course races in one season.
<div class='nifad'><a href="http://www.pheedo.com/click.phdo?x=32895414ee07490da0e233ae60843993&u=301090331"><img src="http://www.pheedo.com/img.phdo?x=32895414ee07490da0e233ae60843993&u=301090331" border="0"/></a></div> Werner, Luhr win again for Audi in American Le Mans Germany's Marco Werner and Lucas Luhr raced to a 2.463-second victory in their diesel-powered Audi R10 TDI, beating teammates Marcel Fassler and Emanuele Pirro on Saturday night in the American Le Mans Series' Generac 500.
<div class='nifad'><a href="http://www.pheedo.com/click.phdo?x=32895414ee07490da0e233ae60843993&u=300981513"><img src="http://www.pheedo.com/img.phdo?x=32895414ee07490da0e233ae60843993&u=300981513" border="0"/></a></div> Benson powers to third straight Truck Series win Johnny Benson became the fifth NASCAR Craftsman Truck Series driver to win three straight races, passing Erik Darnell with three laps left and pulling away in the Toyota Tundra 200 on Saturday.
<div class='nifad'><a href="http://www.pheedo.com/click.phdo?x=32895414ee07490da0e233ae60843993&u=300981512"><img src="http://www.pheedo.com/img.phdo?x=32895414ee07490da0e233ae60843993&u=300981512" border="0"/></a></div> Nevada motocross rider dies following crash A Nevada motocross rider died following a crash Saturday at Stafford Motor Speedway.
<div class='nifad'><a href="http://www.pheedo.com/click.phdo?x=32895414ee07490da0e233ae60843993&u=300978927"><img src="http://www.pheedo.com/img.phdo?x=32895414ee07490da0e233ae60843993&u=300978927" border="0"/></a></div> Kentucky Speedway sale could be done by October Jerry Carroll's last race as owner of the Kentucky Speedway marked the first sellout in the IndyCar Series' nine visits to the track.
<div class='nifad'><a href="http://www.pheedo.com/click.phdo?x=32895414ee07490da0e233ae60843993&u=300973149"><img src="http://www.pheedo.com/img.phdo?x=32895414ee07490da0e233ae60843993&u=300973149" border="0"/></a></div> Former F1 driver Speed wins fourth ARCA race Former Formula One driver Scott Speed raced to his fourth ARCA RE/MAX Series victory of the season Saturday night, beating Jeremy Clements by 0.479 seconds in a one-lap shootout at Nashville Superspeedway.
<div class='nifad'><a href="http://www.pheedo.com/click.phdo?x=32895414ee07490da0e233ae60843993&u=300969135"><img src="http://www.pheedo.com/img.phdo?x=32895414ee07490da0e233ae60843993&u=300969135" border="0"/></a></div>
with an endless number ofexercises and sets. All you'll do is burn out, overtrain, andNOT build muscle!
It's just not necessary to go to the gym every day, do 20 setbody part routines with a gazillion different exercises to"blast the muscle from all angles." What a joke! Forget theroutines of the "champion's", or the big guy in your gym whogains muscle mass just by thinking about training.
Workout hard, heavy and infrequently on the big basic exerices,get enough rest and good nutrition, add weight to your exerciseswhenever possible, and you'll build muscle. Some of you willlearn how to build muscle and build a lot of it and fast, andsome of you will take a long time to add a measly five pounds.That's where genetics come into play. But you can maximize yourpotential as quickly as possible by following these rules.
Use Heavy Weights
When I say use heavy weights, I mean what's heavy for you. Imean stick to lower rep sets. Forget the high rep "pumping" setsfor now. If 100 pounds on the bench press is heavy for you, thenthat's a heavy weight. Don't compare yourself to anyone else.
Sure, you'll probably want a little variety but you can get thatwhen you stick to low reps. You can use such weight liftingtechniques as the five-sets-of-five system (2 warm-up sets offive, and then three sets of as heavy a weight as you can usefor five reps per set); the three sets of three format; thefive, four, three, two, one system; progressively heaviersingles, and, when you crave something really different (not tomention brutally tough and very effective try the eight by eightsystem (you can read about it at http://www.buildleanmuscle.com).
Get Some Rest!
Your muscle grow when you are resting, not when you are workingout. You need to give your muscles enough rest and recuperationto allow the building process to take place. If you head back tothe gym too soon, you won't build muscle. Eventually, you'll getweaker, lose muscle mass, feel like crap, and stop working out.And you definitely don't want that to happen.
Your whole body needs rest. Working back one day, chest thenext, and legs the day after that may give your individualmuscles some rest but this is definitely not how to build leanmuscle. Why? Because each workout puts a systemic stress on yourentire body, no matter what muscle groups you are working. Yourkidneys, etc. don't understand or care that you are workingdifferent muscle groups each day. So get out of the gym, getsome rest, and grow!
About the author:Gregg Gillies is the founder of Build Lean Muscle.comHis articles have appeared in Ironman Magazine. He has writtentwo books and writes for Body Talk Magazine. He publishes a freenewsletter available at his site. See how you can get acustomized nutrition plan at http://www.mynutritionjournal.com
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CAS Enterprises Launches ASI Supplier Division and New Fundraising Product Ideas
CAS Enterprises, Inc., a Nebraska Corporation and Columbus Telegram Small Business of the Year Award Winner, recently announced the launch of its ValueBands division and several new promotional products and items for unique fundraising ideas. (PRWeb Nov 24, 2008)
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Emerald City Seats Offers Specials on Sports Tickets, Lion King Tickets and Entertainment Shows
With more than 70,000 events worldwide, Seattle-based Emerald City Seats is the place to locate hard to find entertainment and sports tickets, often at face value. This year that includes upcoming shows such as Lion King the musical, Disney on Ice: High School Musical and sporting events such as Seattle Seahawks football games, University of Washington men's basketball contests. Whether it's front row tickets or just two seats anywhere, EmeraldCitySeats.com is the best place to get in the door. (PRWeb Nov 14, 2008)
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Knicks Name Allan Houston Assistant To The President
Knicks Name Allan Houston Assistant To The President. The New York Knicks President of Basketball Operations Donnie Walsh announced today that Allan Houston has been named Assistant to the President. (PRWeb Nov 7, 2008)
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Utah Jazz and WeMix.com Launch Theme Song Contest
The Utah Jazz, in partnership with WeMix.com, announce today the launch of a nationwide songwriting contest in search of an original fan-produced theme song for the 2008-09 NBA season, made especially for the Jazz. (PRWeb Oct 29, 2008)
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Hotbox Sports: Experience The Fantasy Sports Revolution
Hotbox Sports has launched a new fantasy sports website to showcase it's patent pending, head-to-head format as well as news updates, feature articles, and statistics for basketball. This new fantasy format is initially offered for basketball only but will be expanded to hockey, baseball, and soccer. (PRWeb Oct 27, 2008)
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New Skin Care Line for Athletes -- Athletic Body Care Kills MRSA, Staph and Most Harmful Germs While Moisturizing
Athletic Body Care is a new skin care line -- the only non-alcohol based virus-killing-while-moisturizing skin products designed specifically for athletes. The arrival to market is timely -- amidst reports of Cleveland Browns tight-end Kellen Winslow being hospitalized with the deadly MRSA staph infection, and NBA-bound college basketball star Kenny George losing his foot and career to it. (PRWeb Oct 23, 2008)
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European Eyeblack Patent Gives EyeBlack.com International Edge
EyeBlack.com, which already holds three United States patents for its customized EyeBlack products, has dramatically strengthened and extended its reach into the global marketplace with the award of European Patent No. 1222072.EyeBlack.com has been marketing and selling a customized EyeBlack product (with logos) to be worn under the eyes to help to reduce the glare of the sun while also displaying a team, mascot or logo . This product is worn by both the athletes on the field and fans. (PRWeb Oct 22, 2008)
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Jett Edwards' CD Single "Made N America" Strikes Chord, Debuts #3 on Billboard Hot R&B/Hip-Hop Singles Chart
Jett Edwards' announces the release of his "Revealed (XXL)" CD single, featuring Obama campaign songs "Blood Oil" and "Made N America" and bonus track "One More Mile." The tracks, one of which entered the Billboard Hot Singles Sales Chart last week at #36 and the Hot R&B/Hip-Hop Singles Sales Chart at #3, are available for immediate download through major online and electronic retailers. (PRWeb Oct 15, 2008)
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Strategic Name Development Assists Wigwam Mills with New Brand Architecture and Product Naming
Coincident with the launch of its new packaging design, created by MSLK Graphic Design, Wigwam Mills sought the advice of Strategic Name Development to align their brand architecture, product naming and packaging copy system with their new brand image. Through a six-month consulting engagement, Strategic Name Development partnered with Wigwam to create common naming and nomenclature for a line of 138 sock styles in five competency areas: (PRWeb Oct 14, 2008)
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ABA And WBC Return to VoiceAmerica Sports in October
"Inside the ABA" will take listeners inside the American Basketball Association through interviews with teams, owners, and coaches. (PRWeb Sep 30, 2008)
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Get NFL and College Football Tickets for Less at FreeTicketExchange.com
FreeTicketExchange, the website that guarantees the lowest market prices for tickets to sports, concerts and theater, announces its Football 2008 promotion. Save $25 on all college and NFL football tickets. (PRWeb Sep 28, 2008)
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Offshore Wagering Public Gets Critical Boost From Newly Expanded OSGA Website!
Bala Cynwyd, PA., The Off Shore Gaming Association (OSGA), www.osga.com, a noted independent monitoring and evaluation service covering the Offshore Sportsbook, Casino and Poker industries announced the unveiling of the latest version of their most information-packed, user-friendly website ever. (PRWeb Sep 21, 2008)
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Houston Concert Tickets Broker Unveils MyTicketIn.com Site
MyTicketIn.com is an up-and-coming new online destination for Houston concert and sporting events tickets. Having special relationships with company employee programs and a more direct take on the Houston entertainment venues and touring acts, MyTicketIn.com hopes to change the way Houstonians engage with entertainment events. The site owners feel that 2008-2009 will be their time to shine in the online ticket sales arena. (PRWeb Sep 18, 2008)
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