I have recently been put on a 3500 calorie per day (through 6 meals a day) for the days i do weights. How many calories should I be getting through on a rest day.
I go to the gym 4 days a week (Tue, Wed, Fri, Sun), when i’m there i warm up with a 3 mile run, the weights where i work different muscle groups each session. Plus on Sat I got for a long distance run to keep my fitness up for Rugby League season.

To get bigger, stronger and to have more muscle strength, it is important that you have a good understanding of all of the components that go into an effective muscle building program. By seeing the big picture you will be able to make sure that you have each area covered and this will allow you to maximize the benefits of your muscle building workouts.

Here are the 5 key components of muscle building that you need to be aware of:

1. ) To get bigger, stronger and better you need to plan and use your time well. One of the biggest challenges that we all have is that we only get 24 hrs in each day. This is true for really effective muscle gaining bodybuilders who consistently get bigger and bigger year after year, as well as out of shape people that keep getting more and more out of shape each year.

The key to being in the first group is to plan your workout time in advance and then to develop the habit of doing your workouts on a regular, consistant basis. You also need to have a journal or some way of tracking your progress, so that you can see how well you are progressing.

2. ) The next thing that you want to address is creating a healthy diet that will help you to eat the right foods that will supply you with the nutrients needed for building muscle ( I covered this very well in my ezinearticle “Muscle Gain Supplement – Which One to Use to Increase Muscle Mass”.

3. ) Once you have taken care of the first two areas then you will be set to get the best results from your muscle building workouts. Each of your workout sessions should always include the following 2 things:

1. ) A warmup routine this should include some light cardio, which will sufficiently increase your blood flow throughout your body, raise your heart rate, but not tire you out and prepare your body and muscles for the demands of your workout regiment. This will also help to increase your mental focus and significantly reduce the risk of injury.

2. ) A planned out regiment of exercises that you will do in order to build specific muscles or muscle groups. For example if your goal is to build more mass and gain more muscle in your upper-body area, then you want to have a list of the exercises that you will do to target your upper body.

This list for this day may include exercises like the following:

3 sets of bench press

3 sets of over head dead lifts

3 sets of dips

3 sets of pulls and

3 sets of barbell curls.

The key to good muscle building workouts is to do the right amount of sets and repetitions (reps) for each exercise, which is usually about 3 – 5 sets with 4 – 6 reps, that get progressively heavier with each completed set. This will allow you to push and challenge your muscles with each set of exercises that you perform.

Your last set should be very challenging, but not to the point of struggling to control the weight. This will allow you to push your muscles to the point where they have to grow in order to keep up with your muscle building efforts.

The main exercises that you want to build your workout routine around include, dead lifts, squats, bench presses, pull ups, chin ups, overhead presses, these exercises will ensure that you are working the major muscle groups that promote muscle growth. You should include bicep curls, triceps, abs and calf exercises as well.

4. ) You should give your muscles 1 to 3 days rest between workouts for each muscle group that you work. For sore, or large muscle groups like your legs and chest, you should allow a minimum of 3 to 7 days rest period before you work that same muscle group again.

This way you are only working each muscle group a maximum of 1-3 times per week.

In addition you also need to make sure that you get plenty of rest each night, which is when the most important muscle building work is done by your body.

5. ) Finally the thing that keeps your muscles healthy, strong and growing to their maximum potential, is the knowledge that you get and the action that you take on that knowledge. You now have a good basic understanding of what is needed to maximize your muscle building workouts.

To learn more about building more mass and increasing your muscles go to http://MusclesBuildingSecrets. Info where you can get a Free 8 step muscle guide.

Or If you want to take your bodybuilding efforts to the next level and start investing an extreme amount of effort in order to get extreme results then goto http://Extreme-Muscle-Building. Info and get a Free trial of xtreme NO.

 

I know a lot of pills claim to do all sorts of things but are there some that will actually really help me on my conquest to gain muscle mass.

I work out every morning for two hours at a strength and conditioning camp which includes weight lifting which= tons of new muscle= more weight!!!!!!!

This camp is four days a week, 2 hrs a day.

I want to lose weight though, not gain wait. So how can I keep gaining this muscle but loose weight in other ways?? Because I am a flyer for cheer and if i weigh too much I will wiegh my bases down?!!?!

People who go the gym have two goals – to gain muscle mass and to lose body fat. Unfortunatley they don´t match. In order to gain muscle you need to consume more calories then you burn and to lose fat you need the opposite. It is very hard to accomplish these two goals at the same time. However it is possible, but still very hard to do.

A common mistake that people usually make, if they want to build muscle, is that they as much food as they can possible cram into themselves. The idea that the more you eat the more muscle you gain is not true. The body can only assimilate so much muscle tissue at once and after it has done so, any remaining calories are simply going to be stored as body fat. That is the truth.

If you want to gain muscle and burn fat you can´t eat whatever you see. But if you eat just a few additional calories to support this muscle growth, then you will not hopefully get as much lean tissue gained as possible without the accumulation of a monstrous rise in body fat.

So the question is how much muscle can you gain without going fat? You can normally achieve about half a pound to one pound of muscle per week and no more. To grow 2-4 pounds of mscle per month you really don´t need to eat insanely high calorie intakes.

I suggest to keep consume about 250 to 500 calories above maintenance in hopes of putting on mostly muscle without too much body fat. But you also have to keep track of your body fat, so you don´t gain too much fat. And if you do gain fat, then you need to reduce your calorie intake slightly.

Very often you will find the right balance by trial and error. Since different people have different metabolisms that will respond to an increase in calories in various ways. And remember the less fat you gain the less time you have to spend on dieting later.

Im a 26 year old guy who plans to bulk up muscle next year,currently working hard to reduce my body fat percentage. My question goes to all guys who have already built muscles and got their 6 packs & currently maintaining it. What differences do you make to your workout routines and your diet after getting your 6 pack?Are there any differences,such as using creatine only for bulking up but not for maintenance?Im desperate for extra motivation here. Thanks in advance and no rude answers please.

Product DescriptionAre you ready to enter the world of building muscle mass? This is your complete must have guide to understand what you body needs to build muscle. Here you will learn to eat right and which exercising you need to build body mass that will lasts. It is time to give up those costly schemes and scams that only are effective in reducing your wallet size. Get You copy today and begin your journey to massive muscles.

The A- Z Guide to Building Gaining Muscle Mass Building Muscles Mass with Proper Diet and Nutrition

strongly-recommended.com to discover more muscle gaining secrets and the best way to build muscle safely and permanently. Stay away from the fads please. Find out more; strongly-recommended.com

I need to know what a good upper-body workout is for a 16 y. o. boy who is about 5′8″ and 120lbs. I need to gain upper-body strength without compromising my speed on the soccer field. I need to know what I can do to build lean muscle instead of bulky muscle. I need to gain muscle and not gain fat. Are there any suppliments I can buy to build the lean muscle? What are some of the lifts I shoud do? How many reps? How often should i go to the gym? Any special things that I can eat?

I Used to run cross country and track and i gained alot of Muscle. But then i quit. Now i want to loose some weight without gaining more muscle! How?