The 7 Sacred Rules For Packing On Muscle Weight

1.Eat at least five times a day, every two to three hours.

You must keep your system saturated with amino acids and glycogen from protein and carb sources, respectively, if you want to push muscle growth to abnormal levels. You never know when your body will need these precious nutrients. What's more, not eating every few hours can cause the starvation mechanism to kick in, which signals your body to begin consuming its own muscle tissue.

2.Center your bodybuilding program around the big compound movements, such as squats and presses.

You should strive for maximum efficiency of effort, or to work as many muscle groups as possible with as few sets as possible. Squats, for example, train not only your quads but also your lower back and glutes, so direct work for the muscles that assist during the squat should be minimal. This leaves more of your recovery ability to help in the growth process when you're out of the gym.

3.Don't do more than 30 all-out work sets at any workout, and less is usually better.

Overtraining is the number one reason most bodybuilders can't pack on muscle weight.

4.Don't train more than two days in a row.

Your muscles aren't the only things that have to recover after a heavy workout; your entire nervous system needs a rest too.

5.Have a protein drink immediately after every traning session.

Research indicates that boosting insulin levels right after an intense workout promotes muscle protein synthesis, which leads to faster growth.

6.Take a break after four to six weeks of high intensity training.

Either take a full week off or downshift your intensity for two weeks. This lets you
recuperate fully and in many cases promotes a new growth spurt.

7.Keep your cruise control on.

Try to keep your cool during the day no matter what. Getting overly excited can stress you out and cause excessive energy burn, energy your body could be using to fuel extraordinary muscle growth.

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Short Circuit

Hey Everyone, seeing how we all lead busy lives, I've decided to do something a little special for this tip. The biggest excuses I hear from people when I talk to them about being active is that they either don't have the time or the necessary equipment to work out. It's funny how people have 2-3 hours in their day to watch the news, their favourite television show etc, but they can't even invest 30 minutes to take care of the person that matters the most... THEMSELVES! So what I plan to do is give you all an easy yet effective workout that you can do at home or on the road. The best part about it is that it only takes 20 minutes and the only piece of equipment you need is your own body weight! You do have twenty minutes, right? You do have a body, right? Throw those excuses out of the window now and use this mini-circuit to your advantage.

For those who are already active, this circuit is best to do when you are travelling. When I went to Mexico, this was the exact circuit I used to maintain my level of fitness. So without further ado here it is!

To do a body weight circuit:
a) Pick 3 upper body exercises
b) Pick 3 lower body exercises
c) Alternate between lower and upper body exercises without rest until you have done all 6 exercises
d) Rest one minute
e) Repeat 2-3 more times until you have done 20 minutes

** Please check with a doctor before starting any work out program**

For more workout ideas you can download a free ebook here