The Workout Insider » Build Muscle

How To Get Bigger Triceps Video

admin — Fri, 30 Oct 2009 14:00:16 +0000

If you want to build bigger arms, one of the most important things you should focus on is building bigger triceps. The triceps actually make up the largest part of your arm so when this muscle is fully developed, that’s when you’re going to see maximum results.

There are a number of different tricep exercises you can perform to work this muscle group so being sure you switch it up often is a smart move.

Here is a quick video on how to get bigger triceps.

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Fat Burning-Muscle Building Workout

admin — Sun, 25 Oct 2009 14:00:42 +0000

One of the best ways to really crank up your metabolic rate so your body is better able to burn fat is through metabolic training. While the end result of whether you burn fat or build muscle from your workout will be the total calorie intake you take in, you can certainly place different types of stresses on the body so your conditioning and muscular strength level changes.

Here is a quick metabolic workout you can try if you want to increase your metabolism while retaining or building muscle mass.

For more from Vince, please see his website – VinceDelmonteFitness

Build Muscle Up Quickly With These Tips

admin — Thu, 22 Oct 2009 23:34:43 +0000

The goal for many guys is to build muscle up as quickly as possible. When you first start out on a workout program, you will likely notice huge muscle gains right off the bat. This is especially evident if you’re new to working out as the muscles are responding to an entirely new type of stimulus – weight training.

As you progress through your program, you’ll often find that results do start to slow, but they are still keeping on at a pretty steady pace.

What’s more important though is that once you’ve hit that slower progress stage, you start implementing techniques that will help you build muscle up more quickly.

Here are three main things to focus on to really see results.

Build Muscle Up Tip #1: Be Sure To Get Enough Rest

The single biggest mistake that many guys make with their training is not getting sufficient rest. If you are shorting the time devoted to recovering after a hard workout, you will not be able to build muscle up nearly as quickly as you should have.

During the workout is when you will tear your muscles down, it’s during rest that you build muscles up.

Do not over look the impact that rest can have on building muscle. Aim to get at least seven hours of solid sleep a night, as well as two to three easier days of exercise during the week.

Build Muscle Up Tip #2: Periodize Your Weights

The second piece of advice you should know if you’re aiming to build muscle up quickly is to periodize the amount of weight you’re lifting. While you might always think you should lift as heavy as possible, there is some benefit to lightening the load slightly and increasing the reps slightly.

You never want to go off doing 15+ reps per set, but doing 8-12 can help spark size gains especially.

A combination of low rep lifting and slightly higher rep lifting will be your best bet for solid gains.

Build Muscle Up Tip #3: Fuel The Fire

Finally, be sure to fuel the fire. Some people make the mistake of thinking cutting back on carbs will limit fat gain.

This is not the case.

Calories are what causes fat gain, not carbs. Carbohydrates, however, are the primary fuel that is used to build muscle. So if you want to build muscle up quickly, carbohydrates are a must.

If you do notice you are putting on fat too quickly, simply cut back the total amount of calories you’re eating by 10-15% and that should prevent that from happening.

So keep these points in mind. You can build muscle up more quickly than you have been if you’re using the right workout program formulated to help you get best results.

Leg Workout For Travelling

admin — Tue, 20 Oct 2009 14:00:48 +0000

When you find yourself on the road with your workouts, it’s going to be quite challenging to keep up with your usual workout program. The most important thing is to not necessarily expect great improvements in your overall fitness level from your workouts, but instead to look for maintenance while you are away.

Here is a quick leg workout that you can use while travelling. Remember that maintaining the total amount of weight lifted will be the single most important factor for success, so that’s what you should really focus on.

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Upper Body Workout Program For Travelling

admin — Thu, 15 Oct 2009 14:19:32 +0000

If you’re looking for an upper body workout program to do while travelling, here’s a video you’ll want to look at. Notice how all the exercises are done on a single machine, making it a very convenient workout to do while you’re travelling or at a gym that offers minimal equipment.

Part 1

Part 2

For more on Vince DelMonte, be sure to see his website, No-Nonsense Muscle Building.

How To Build Bigger Shoulders

admin — Sat, 10 Oct 2009 14:15:21 +0000

One of the body part’s that is quite noticeable when you look at the guys in the gym are the shoulders. When you have a nice set of round shoulders, this will really improve the way the whole upper body looks and will also help to make your waist look smaller.

Getting on a good workout program designed to help you build bigger shoulders will be important, after which you must then fuel the body with the calories it requires to develop bigger shoulder muscles.

Here are some quick shoulder workout tips to follow.

If you’d like to get FREE muscle building gifts from Vince DelMonte, please go here:
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5 Muscle Building Mistakes Skinny Guys Make

admin — Fri, 09 Oct 2009 18:58:54 +0000

If you’re a skinny guy, there’s probably been some frustration in your life surrounding your muscle building abilities. You get yourself into that gym day after day, yet there are never many results to show from it.

Some people may even ask you if you workout altogether. No wonder you’re frustrated – you’re essentially spending hours of time doing something that just is not producing results. You might as well have just stayed home and relaxed for all it’s worth.

Sadly, often the lack of results skinny guys get with their weight lifting workout program is due to a few small errors they are making. As soon as they fix these errors, their growth skyrockets and finally they look like they belong at the gym.

Have a look over the following five muscle building mistakes that skinny guys are making. Do you spot yourself in any of these?

Set After Set After Set

The first main mistake skinny guys make is doing set after set after set in their workouts. Think if you can gain 1 pound with 15 sets a day, you should be able to gain 2 pounds with 30 sets per day?

Think again.

The fact of the matter is the body only has so much to recover with and anytime you are pushing yourself too hard that you don’t recover, you’ll actually lose lean muscle mass.

Obviously that must be avoided, so watch your total number of sets. If you can’t hit all the major muscle groups within 12-18 sets per workout, something is wrong with your set-up.

Deadly-Daily Dedication

The second big mistake many skinny guys make is that their dedication is just a little too high on the radar. While it’s great to be very motivated to get to your workouts, if that motivation is making you visit the gym five or six days a week, that’s your problem right there.

Skinny guys need to workout less, not more. Read it again. Skinny guys need to workout less to get the best muscle building results.

Workout too much and your body is just not going to be able to handle the load and you will lose muscle. At most, you should be doing four workouts a week – three a week is even better in most cases.

Cut The Fat With Cardio

Another major issue facing skinny guys is that while they do desperately want to build muscle fast, they also don’t want to get fat.

Who does?

Obviously the dieting process is not a fun time, so you figure you’ll avoid getting fat by adding thirty minutes of cardio a day to your program.

Again, this is a huge error for skinny guys. First, look at yourself. Are you really going to get fat overnight? Chances are you aren’t, so stop worrying about that issue for now.

If you are noticing that you are gaining a bit of body fat (which is highly unlikely) as you progress with your muscle building workout program, then all you simply need to do is back off the calories.

You will not get fat overnight.

Cardio only cuts into your ability to recover, moving you further and further away from your goals.

Let’s Hear It For Arms Day

You gotta get that arms day in there, right? How many of you skinny guys reading this dedicate one full day to arms?

After all, arms are a coveted body part for many skinny guys, so it makes sense they would want to work them out hard.

Now, hear me out. This is problematic for the following three reasons.

1. When you look at the size of your arms muscles in comparison with say your quads, chest, or back, which muscles are bigger? Therefore, which muscles will release a greater muscle building hormonal response?

If you said the former (back, chest, legs), you’d be correct.

2. When you dedicate a full day to arms, that means one less day to work the muscle groups that really count – legs, chest, back, etc (notice a trend here?)

3. When you work the chest and back, you’ll automatically be working arms anyway. So if you do a chest day then do your arms day, you’re working arms back to back, which you should already know is a no-no.

Doing an incline press? That’ll hit your triceps. Have a bent over row added to back day? That hits the biceps. The arms get plenty of work with the heavier lifts, so those are what you really need to focus on.

Failure To Fuel

Finally, the last mistake skinny guys make is not fueling themselves properly. If you plan on gaining muscle mass, you must be prepared to eat.

You can’t build muscle out of nothing, so supply those calories. Most skinny guys will not grow unless they are consuming at least eighteen to twenty calories per pound of body weight.

So eat up and the results you see with thank you for it.

Have a good look over your current muscle building workout program. How many of these mistakes are you falling for?

For a video on skinny guy’s workouts, please see this:

———> 6 Week Muscle Gaining Program

The Five Biggest Mistakes Women Make With Their Workouts

admin — Thu, 01 Oct 2009 23:40:11 +0000

If you’re a woman who is looking to change her body, it’s very important that you spend some time planning a proper workout program. There are so many different workout programs available out there today that it can seem difficult to choose which one is going to work the best.

Unfortunately, many women do end up choosing a workout program that isn’t going to get the results she is after and then feel great feelings of frustration after spending so much time in the gym with little to show for it.

Below you will find the top five biggest mistakes that women make with their workout program. By spending some time looking over these mistakes and then assessing ways you can go about changing your program so it works better, you will be one step ahead of the game.

Over-reliance On Cardio Training

The first major mistake made is an over-reliance on cardio work. If you’re one of those individuals who heads into the gym and marches right over to the treadmill or elliptical to ‘do your time’, this likely is holding you back from really seeing results.

Remember that while cardio will help you burn calories while you are doing it, it isn’t going to enable you to burn calories while you’re sitting on the couch later on watching the latest edition of The Bachelor.

For that, you need weight training.

Not Lifting Heavy Enough Weights

Moving over to the topic of weight lifting, the next important thing is that you’re making sure to lift weights that are actually going to challenge you.

How many times have you gone into the gym and felt like you could probably crank out a good 20 reps if you really tried?

If so, stop that – now. It’s not going to get you the results you’re looking for.

Don’t be scared to lift a bit heavier because you think you’ll get huge. You won’t because you don’t have enough testosterone to do so. Heavy weights will only make you stronger and increase your metabolism. They will not make you bigger unless you eat a huge amount of food along with it.

Doing Way Too Much Exercise

Another big mistake many women make is doing way too much exercise. They’re in the gym before work, they’re in the gym on their lunch hour, and they may even stop off for a cardio session after work. While it’s great to be involved in a lot of activities to keep yourself busy, remember that the body does need rest too.

If you’re doing workout after workout after workout, you aren’t giving your body the rest it needs to recover properly and actually grow back stronger.

Not Eating After A Workout

The fourth main mistake women make with their workout programs is not eating immediately after a workout. While if you are aiming for fat loss it will be important that you take in fewer calories than you burn off, this doesn’t mean you should avoid food around a workout.

The workout period is the main time the body will use that energy to recover from the workout, so it’s also the most important time to be eating.

Never Changing The Workout

Finally, the last mistake some women make with their training programs is never changing the workout they are doing. If you’ve been going into the gym and doing the same workout for as long as you can remember, not only are you likely bored by now (it’s a wonder you’ve kept up your motivational levels this long!), but you also probably aren’t seeing results.

In order to prevent a plateau with your training program, it’s important that you aim to change at least one aspect of it once a month.

So keep these quick workout tips in mind. If you aren’t on a program that’s geared towards success, the chances that you do reach the goals you are working towards are much, much lower.

How To Build Muscle With 21 Reps

admin — Thu, 24 Sep 2009 14:00:52 +0000

In order to be effective at building muscle, it’s important that you are constantly changing factors around. When you do this you will shock the body so you’ll continue to see results. If your body ever gets too used to what you’re doing, that’s when you will just stay the same from workout to workout.

One great technique that can be used for how to build muscle is incorporating the 21 rep procedure.

With more on this, check out this video:

If you’d like to get FREE muscle building gifts from Vince DelMonte, please go here:
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6 Week Muscle Gaining Program

admin — Mon, 21 Sep 2009 21:09:16 +0000

If you’re like most people who are looking to increase their lean muscle mass, you’re looking for a program design that will get you gaining muscle quickly and something that you can start-up almost immediately.

Vince DelMonte, author of the No-Nonsense Muscle Building Program, has put together this 6 week muscle gaining workout to get you the results you’re looking for.

Have a look at this video to get started.

For more information about Vince’s Muscle Building Program, please visit his website.

====> Click HERE for No-Nonsense Muscle Building

Or, if you’d like to get more FREE videos from Vince, go here:
=====> FREE VIDEOS