5 Top Reasons Why Your Muscles Are Not Growing

Many guys when they first start working out tend to overtrain. After a month or two this question always comes up... "Why Are My Muscles Not Growing ?"

It's Monday morning and you just walked into the gym. Up first is chest. You load up the barbell and you lay down on the bench. You begin performing repetition after repetition of chest presses until you cannot do anymore.

You look at yourself in the mirror and realize that your chest is not growing at all. In fact, your body is not responding the way you would like to your workout program. This probably happened even though you believe you were doing everything correctly. You're pushing yourself in every workout -- you don't miss any workouts and still no results!

What's wrong you ask yourself.

5 Top Reasons Why Your Muscles Are Not Growing

In this article I will reveal to you the top 5 reasons why your muscles stopped growing and how to get your muscles growing again! Let's get started.

1. Many times the fact that you are pushing yourself real really hard is what stops you from making any muscle gains. Muscles actually do not grow when you're working out -- they grow when they are resting. Never ever train the same muscle group more than once per week and make sure you get eight hours or more of sleep every night.

2. One of the unknown "blocks" to muscle growth is working out for too long a period of time. After 45 minutes to an hour of intense training course levels will increase. I am talking about resistance training not cardio -- let's get that right. After approximately 45 minutes of training your body will release Cortisol. Cortisol is a known agent that destroys muscle cells.

3. As mentioned earlier sleep is very critical to your bodybuilding success. Make sure you do not skip on this vital component.

4. Consuming too much alcohol is another big culprit in stopping your muscles from growing. An occasional beer is okay however, no alcohol binging if you want to gain muscle mass and strength.

5. This one in my opinion is the biggest problem that most people have. Your diet! No matter how you do it you need to consume enough high quality protein. Protein is what your muscles use to repair themselves. If you're training heavy-- you should consume 1 g of protein for each pound of your body weight minimum. 1 1/2 to 2 g of protein is preferred. Many fitness models and bodybuilders use whey protein supplements to get enough protein in their diet.

While bodybuilding supplements are not a substitute for eating high protein healthy foods they are however a quick and easy way to guarantee that you meet your nutritional requirements.

An investment in a good blender and a quality whey protein powder will get you the muscle growth you're looking for.

There are other reasons why your "muscles are not growing" however, these top five tips are in my opinion the most important ones. Apply them and you will find your muscles responding again.

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Ways to Boost Testosterone to Get Bigger Muscles

Testosterone is the hormone that controls muscle growth in your body. This is a fact that every bodybuilders understands well. As a matter of fact, it becomes difficult to get the desired results from your workout when your testosterone levels are low.

Here are some simple and effective ways to increase testosterone in your body:

1. Take Care of Your Diet

Your diet plays a very important role in your testosterone production. Your diet must contain a moderate amount of proteins and a limited amount of fats. Good fats or omega 3 fatty acids are important for production of testosterone in your diet. If you eliminate all fats from your diet, you are going to hamper testosterone secretion in your body.

Yet another important thing to remember is that you must try to limit intake of carbohydrates. This is because carbs increase Insulin which affects testosterone secretion negatively.

2. Consume Olive Oil

Olive oil is excellent for increasing testosterone in your body. It helps your testicles to convert cholesterol into free testosterone.

According to a study, olive oil:

• increases activity of enzymes 3Beta-HSD and 17Beta-HSD that are involved in the process of testosterone production
• increases cellular antioxidants in the leydig cells. These are the cells in your testes that produce testosterone. Antioxidants helps prevent testosterone molecules from the damaging effect of free radicals and other toxins that might be present in your body.

Apart from this, olive oil contains a compound called oleuropein that inhibits enzyme aromatse from converting testosterone into estrogen in your body.

However, it is important to buy good quality virgin olive oil that does not contain any kind of soybean oil etc.

3. Have Some Raw Eggs

If you are serious about increasing your testosterone levels, you must consider having raw eggs. However, it is important to have organic eggs.

Eggs are rich cholesterol that help boost testosterone production in your body. Besides, they are also rich in selenium, Vitamins K2, A, B, E and D that are crucial for testosterone secretion.

4. Try a Natural Testosterone Supplement

Testosterone supplements are hugely popular with bodybuilders. Some of the best ones can help increase both testosterone and HGH to ensure quick and fast muscle growth in the body.

Such supplements are made with finest herbal extracts, amino acids and other nutrients and do not have negative side effects. They are recommended by fitness and bodybuilding experts too.

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Increasing Growth Hormone for Building Muscle

Do you want to increase your HGH levels?

HGH or human growth hormone is the master hormone in your body. As the name suggests, it controls all growth processes in the body. Production of HGH begins declining after you reach adolescence and this tends to affect all your body faculties.

Bodybuilders well understand the importance of HGH in muscle building. Here are some simple and easy ways to help your body produce more growth hormone on its own:

1. Strength Training

Strength training is excellent for increasing both growth hormone and testosterone production in your body. Training with heavy weights can help boost growth hormone secretion in your body. Squats are an excellent exercise for this purpose.

But again, it is important to limit your workout to 45-60 minutes per sessions. Any more than that can increase stress, spike cortisol and lower HGH secretion in your body.

2. Get Enough Sleep

HGH is released in your body when you are deep asleep. Lack of sleep can disturb this cycle and lower your HGH production. Thus, it is important to get enough sleep. You must stick to eight hours sleep as a guideline.

3. Fasting

A lot of people think that you need to eat a whole lot more if you want to grow.

Contrary to this, fasting can help boost your growth hormone levels tremendously. According to a recent study, subjects experienced an astounding 2000% increase in their growth hormone levels after 24 hours of fasting.

4. Increase Your Intake of L-arginine

L-arginine is an essential amino acid that is known to increase growth hormone production in your body. A clinical study revealed that l-arginine combined with l-leucine can help boost HGH secretion by an amazing 700%.

Some of the best sources of l-arginine include lean meat, fish, poultry, nuts and beans, oatmeal etc. You must try to include these in your daily diet.

5. Try Some Natural HGH Supplements

HGH supplements or releasers are one of the best ways to enhance your growth hormone levels. Such supplements are taken orally and do not contain any kind of artificial hormone.

What it means is that they do not interfere with your endocrine system. These supplements are simulators that make your pituitary gland produce more growth hormone, in the most natural way possible.

Such supplements are made with a combination of amino acids like l-arginine, l-leucine, l-glutamine etc. and other ingredients like deer antler velvet, GABA etc.

These supplements can help you lean and hard muscle quickly. They can also boost your metabolism so that your body is better able to burn fat. In addition to this, such supplements can also help reverse age effects so that you look and feel younger than your age.

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Best Tricep Exercises For Mass

Building biceps is one of the important parts of body building, but to get really big arms, you need to build your triceps because it makes most of your arm. Building the strength and size of your triceps will also make chest exercises like bench pressing and push-ups much easier as these exercises depend on your triceps. But as you know, the triceps are much harder to train than your shoulders, biceps, chest, and your back.

Let's go in to best exercises starting with the lying tricep extension. To begin, you need to reverse grip an EZ bar with a weight that allows you to do 5-8 reps. Lay flat on a bench and keep your elbows tucked in as much as possible. Then move the bar slowly until it almost reaches your forehead then lift it back to the starting position (above your head). It's important to do this exercise slowly as you could end up hitting your head accidentally.

The next exercise is probably one of the best exercises to build your triceps, and that is the tricep dip. You'll probably see many dip machines in the gym. You can also do this exercise in a dipping bar. To start out put your legs on the bar and left your legs while learning slightly forward. With your triceps isolated, lower your body until your chest is slightly above the bar. The best way to do this exercise is to make sure that your feet are curled up 90 degrees backwards and you are leaning forward.

Let's move on to the tricep extension. This exercise can be done with an EZ bar or with a cable machine in the gym. First hold the EZ bar or cable machine (with the attachment) with a reverse grip. Hold the grip with 6 inches between your hands. Then keep your elbows locked and in then extend downwards until you almost reach your knees from an above starting position.

One of more known exercises for building triceps is the close grip bench press. This is no different from a regular bench press except you hold the grip of the bar about 6 inches apart. With your elbows locked, lower the bar just until it touches your chest and repeat again. It's important to maintain good form when performing this exercise.

In conclusion, the best mass builder for your triceps is probably the close grip bench press. For strength, the dip is the best as it pits you against your own body weight. To avoid injury from tricep exercises, it's important that you do it slow and with good form. With these exercises, good rest, and proper nutrition, you'll see increased size and strength in your arms in no time.

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Best Bicep Workouts for Mass Building

There's no denying a set of big arms looks impressive. And there isn't a guy around who doesn't want bulging biceps. When someone asks you to flex you immediately roll up your sleeves to show off your guns. Big bicep peaks are quite possibly the ultimate beach muscle. Everyone loves them.

Most people love to train biceps, flexing their arms with pride at the end of every set, yet not always seeing the kind of results they expect after putting in all the hard work.

This article will help you get the results you want from your biceps training. Discover how to build bigger arms with various bicep workout programs designed for mass building.

Anatomy of the Biceps

 Before you can jump into the training and the best bicep workout exercises some background information is necessary.

A quick anatomy lesson is in store.

The biceps brachii, or biceps for short is a two headed muscle:

1. long head or outer head
2. short head or inner head

Both heads share the same insertion point near your elbow on your radius. A bone in your forearm.  On the other end the two heads each have their own origins on the scapula. The short head attaches to the coracoid process.  The long head travels further and attaches to the scapula at the supraglenoid tubercle.

Basically your biceps run down the front of your arm and make up about 1/3 of the muscle mass of your upper arm.

There are 2 additional parts of the bicep are called brachialis and brachioradialis. These are little muscles on the outside of the bicep that help with elbow flexion. Generally they get enough work that there is no need to isolate them, unless you are a competitive bodybuilder.

Any arm flexion will work the entire biceps muscle but certain lifts will focus and hit one part more than the others. 

Functions of the Biceps

In order to correctly train the biceps is necessary to understand their function and movement patterns. The biceps is tri-articulate, working across three joints. The main duty of the bicep muscle is to flex the elbow...moving the forearm towards the shoulder. 

There is a second function of the biceps. Supinate the forearm, turning the hand from a palms-down position to a palms-up position. Knowing these two functions makes designing a bicep workout plan a little easier. The biceps also helps stabilize your rotator cuff. But as a bodybuilder or someone looking to get bigger arms we are primarily concerned with the first 2 functions.

Training Your Biceps

Now that you have a basic understanding of the biceps muscle and function we can get into the good stuff...building big biceps!

You will be happy to know that planning your biceps workout program is fairly straightforward. They really only have two major jobs as described earlier. Just make sure you include these movements in your program and you will be on the right track.

Key bicep workout programing tips: pull heavy weight, include lots of chin ups and rows movements with your hands more than shoulder width apart, hits the outer head, to hit the inner head hands are placed closer than shoulder width, to get more Brachialis involvement curl with your palm facing your body. 

Best Biceps Exercises

You can not beat compound movements for adding massive amounts of mass to your your frame. And the same thing goes for getting big arms.  Chin up variations, and different rows are a great way to add size to your biceps. You will never see someone who can move lots of weight in these lifts without big  arms. So be sure to include lots of pulls in your program. That will be discussed in another article. For now we will focus on the biceps.

Barbell Curls

If you are looking to focus on just the biceps, barbell curls are the best biceps isolation movement you can do. This is the most basic biceps exercise and the foundation of your workout program.

Most guys know how to do a barbell curl so I will not go into much detail. Just remember to keep the elbows in tight to the body and to go heavy.

This exercise would be the first exercise done in the bicep portion of your workout. Start with a warm up set of 12 reps add weight drop to 10 reps add more weight now perform 8 reps. This set should be tough. Do one more set with even more weight and again drop the reps from 6-8. This set is tough.

Other variations include:

• ez bar curls
• straight bar cable curls
• different grips, wide or close

Hammer Curls

Hammer curls are able to work the inner head of the biceps more than other curling variations. To perform this movement you are going to do a basic curl but this time have your palms facing in. This is done with dumbbells or a bar that has a neutral grip handle on it.

You can do this exercise one arm at a time, together or you could alternate. 

Incline Curls

The best movement for the outer head is doing curls while seated on an incline bench. This exercise isolates and stretches the biceps more then standing dumbbell curls so you will have to use less weight.

Similar to the standing dumbbell curl. Grab a pair of dumbbells. Sit back on an incline bench dumbbells hang at arms length on each side of the bench behind your body. From here do your regular curling motion.

Preacher Curls

The best movement for the Inner Head is the preacher curl. For this exercise sit on a bench with a preacher stand. Hold a bar elbows rested on the preacher stand and palms facing towards the ceiling. keeping your arms on the pad do a curling motion.

How Often Should You Train Your Biceps?

Your biceps are small compared to other muscle groups thus do not need the the same volume and do not get the sam kind of stress. 

you can perform bicep exercises up to three non-consecutive days a week. Two days a week is a better option. Be sure to have at least one full day of rest between exercises and take two if you can get it.

Bicep Workout Program for Building Big Bi's

After your pulling exercises like chin ups and rows:

Biceps Workout 1

Maybe today you did chin ups and close grip pull downs

1. Barbell Curls -  4 sets 12, 10, 8, 6
2. Hammer Curls - 2 x 15

Biceps Workout 2

Again this is to be done after your pulling exercises. Something like inverted rows and seated rows with a close grip.

1. Preacher Curls -  4 sets 12, 10, 8, 8
2. Incline Curls - 2 sets of 15

Be sure to get lots of rest and eat well. Your arms will be sure to grow and before you know it you will have the best biceps of your weight training career.

Train hard.                                                Article Source: http://EzineArticles.com/5019912

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The Best Exercises to Include In Your Muscle Building Routine

As you go about you workout routine, it is important to discover the best muscle building exercises that you can be doing. This will point you in the right direction by eliminating wasted time, and mobilizing you to spend your energy on exercises that are proven to provide excellent results. Fortunately, there are a number of time-tested, basic exercises that have consistently provided outstanding muscle and strength gains for professional athletes, bodybuilders, powerlifters, and for anyone willing to put in the required level of work.

The benefits of muscle building exercises are well documented. Incorporating them into your workout routine will build lean muscle mass, which will increase your body's metabolism, allowing you to burn fat more efficiently. It will also lead to significant strength gains. An added benefit to doing these exercises is that they work more than one muscle group in your body at once, providing you with greater payoff for your effort. Given these benefits, lets take a look at some of the top muscle building exercises that you should consider incorporating into your daily workout routine.

The Details - Let These Exercises Take Your Muscle Development To New Levels:

• Deadlifts: This power-lifting movement will strengthen and build the muscle in your upper legs, glutes, and lower back very effectively. Along with squats, they are proven effective at significantly increasing muscle mass.
  
• 
  
• Squats: Often referred to as the king of strength and muscle building movements, the effectiveness of squats is unrivaled in terms of building mass and strength in the hamstrings, quadriceps, glutes, muscles of the lower back and spinal column, and your core. Assuming you back will allow it, this exercise should be a staple of your regular workout routine.
  


• Lunges: This is a great movement for building muscle in your thighs and hips. They can be done with a set of dumbbells or a barbell across your back. If you are new to lunges, you will quickly discover their effectiveness as your legs will feel incredibly worked within just a few repetitions.
  

• Bench Press: Another power-lifting exercise, the bench press has long been lauded for building thick muscle mass in the chest, shoulders, and triceps. The strength gains that can be achieved are unrivaled as well. There also are several variations of this exercise that can be performed to enhance results. Close grip, wide grip, and incline bench press exercises are all very effective. Given its incredible muscle and strength building benefits, the bench press should also be a staple in your workout routine.
  


• Dips: A professional body builder was once asked what exercises he would do if he could only choose three, and dips was one of the exercises he selected! Little wonder, because dips are exceptionally effective at working the chest, shoulders, and triceps. To super-charge your dip routine, once you can do a high number of repetitions without stopping, you can begin to increase the weight using a dumbbell attached to your lifting belt.
  


• Overhead shoulder press: Nothing beats this movement for increasing muscle mass in the shoulders. It also provides a significant workout for the triceps. Shoulder presses can be done seated or standing, with a barbell or using dumbbells. Two huge favorites are seated dumbbell presses and seated behind the neck barbell presses. Any of these variations is a highly effective workout for your deltoid muscles.
  


• Push-ups: One of the things that makes push-ups such a great option is that you can basically do them anytime, anywhere. They can be done in combination with other upper body exercises, or as a stand-alone upper body exercise if you are away on vacation or can't get to a gym. Push-ups are great for building lean muscle in the chest, shoulders, triceps, and upper back.
  


• Rows: The ultimate exercise for working the lat muscles of the upper back, there is no substitute for rows. Bent-over dumbbell rows are immensely popular for building mass and strength. T-bar rows and seated cable rows are also an excellent option.
  


• Pull-ups: This is a hard one, but very effective! While you may only be able to do a couple of them if you are just starting out, pull-ups are an excellent way to work the upper back and the biceps.
  


• Curls: Whether they are done with a barbell, or in alternating fashion with dumbbells, there is no substitute for curls to develop mass and strength in the biceps. As an added benefit, they also work the forearms.
  


• Sit-ups/Crunches: Like push-ups, sit-ups and crunches can be done basically anytime, even if you can't get to the gym. Done in in several sets, they work the abdominal muscles very effectively.
  

The Bottom Line:

When you engage in these exercises as part of your regular workout routine, you can be confident that you are doing some of the very best muscle building exercises for your body. Because of their effectiveness at working the various muscle groups, none of them should be done on back-to-back days. Make sure that you establish a routine in which you work specific muscle groups in each workout, and then rest those muscle groups for at least the next day. Do your homework and research some sample workout routines to determine how to structure your workouts for the week, and how many sets and reps of each exercise to do. The important thing is to find a routine that works for you while incorporating many of these basic exercises into it.

                                                              Article Source: http://EzineArticles.com/9408614

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4 Ways to Gain Lean and Hard Muscle Quickly

Do you want to gain lean and hard muscle?

Most bodybuilders find it hard to gain lean and high quality muscle. Here are some easy tips that can help boost muscle growth in your body:

1. Lift like a Hulk

If you want to increase your muscle size, you need to lift heavy. You must use the heaviest weight that you can lift and do 6-10 reps in a set. If your aim is to increase muscle mass, there is no point in doing more than 10 reps in a single set.

When lifting heavy, make sure that you have spotter close by to assist you if you need some help. If you feel that you are not doing the movement properly, reduce the weight and try again. Once you get the movement right, you can increase dumbbell or barbell weight gradually.

2. Eat More

Diet and exercise go hand in hand. After a heavy workout you need to feed to your body with enough proteins and carbs so that your muscles can recover and grow in strength and size.

Increase your protein intake but cut down on saturated fats and simple sugars. Moreover, you must try to have something every two hours.

Try to include eggs, oatmeal, fish like salmon, peanut butter, broccoli, chicken, lean meat etc. in your diet. You must also try to include whey protein in your diet. It happens to be the most popular bodybuilding supplement.

3. Do Some Cardio

Cardio is good for burning fat. It is good for increasing blood circulation too. Blood carries a lot of nutrients that can help your muscles to grow.

However, you need to remember that your aim is not to run a marathon. Just 10-15 minutes, 3-4 days a week is more than enough if your aim is to increase lean muscle. Anything more than that can make it hard for you to gain muscle.

4. Use a Good Muscle Gainer

Muscle gaining supplements are immensely popular among bodybuilders. Such supplements increase protein synthesis and nitrogen retention in the body. They not only increase muscle mass in your body but also help boost strength and stamina.

Another advantage is that they can help speed up recovery after a hard and intense training session.

Some of the best supplements can help boost growth hormone also. HGH or human growth hormone plays a very important role in muscle growth in your body.

                                                               Article Source: http://EzineArticles.com/8532689

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How To Build Muscle Fast - 3 Simple steps

Learning how to build muscle fast does not have to be difficult. It really isn't rocket science people! Unfortunately for many beginners this isn't the case. No matter what they seem to do, they can't build muscle. Does this sound familiar?

If your efforts to build muscle are going unrewarded, there is a reason. A complete evaluation of your muscle building program may be in order. It is now your job to
determine which of the three steps to building muscle are missing.

Even if just one of the three steps to building muscle is missing, failure is imminnent.

Build Muscle Fast Tip #1 - Eat The Right Foods

Eating the right foods will help supply your body with the energy it needs during your resistance training workouts. The right foods are also crucial in the recovery process. Your body actually uses the food you eat to build your muscles while you sleep. Eating the right foods is a key to building muscle fast.

Build Muscle Fast Tip #2 - Weight Train
Weight training does not actually build muscle. It breaks down your muscle! However, this breakdown of muscle tissue is what triggers the body to repair its self. It then goes a step further and builds more muscle that was previously there. This leads to increased muscle size.

Build Muscle Fast Tip #3 - Rest and Recover

Adequate rest and recovery is one of the most overlooked, yet most important factors to building muscle fast. In order to build muscle your body needs not only adequate rest in between workouts, but also a full nights sleep every night.

During rest and recovery is when the body actually repairs and builds muscle tissue. If you do not allow your body enough rest and recovery time, building muscle may be next to impossible. You will begin to feel symptoms of over training, and will be more prone to injuries.

Remember that in order to build muscle fast, you must rest your body!In Conclusion, building muscle fast is a realistic goal if approached correctly. With the right combination of eating, weight training, and recovery, extraordinary results are a realistic possibility.

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How To Build Muscle In 4 Steps

How do I build muscle is a question asked by thousands of beginning bodybuilders every year. There is a lot of information out there, but it is not all accurate. The body building world can be intimidating for a beginner, so here we will answer the basic question “How do I build muscle?”

Step 1

What you need to do first off to answer the how do I build muscle question is learn the correct techniques for a weight training system. There is no need to over complicate matters at the start, just make sure that you have a routine that puts a stress on the muscles to allow them to develop, and that you can sustain the routine consistently. Although a long term bodybuilder will need a more diverse routine to build muscles evenly, that is for a later time, and the basic routines will do for now.

Step 2

What you do need to do is give the same attention to different parts of your body. Many people who ask how do I build muscle are concentrating too much on one small group of muscles. The body has many different groups of muscles, and if you can learn to work them evenly, you will get much better results. The most common group for people to concentrate on is the biceps, but this is not the way to go for optimum results.

Step 3

Do everything you can to avoid injury. One non-answer to how do I build muscle is to be injured so that your workout routines cannot be maintained. The important consideration is not to attempt too much too soon. A simple muscle strain will not be too damaging, provided you rest it, but a ligament strain will put a severe block on your progress. One of the most important parts of any athletic routine is the warm up, and that should never be overlooked. Make sure you wind down properly by doing some stretching as well.

Step 4

Listen to your body, and know when you are not getting the result you want. Experienced bodybuilders can recognise the feeling known as the burn, which is a symptom of the muscle being worked effectively for health and growth. If you want to know how do I build muscle, make sure you take notice of how your body feels the next day. The muscles should not be strained, but they should be aching the next morning if you have been working them at the level you need to.
These four answers are all parts of learning “how do I build muscle?”

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How to Building Muscle Mass?

Many people complain about the shape of their body, there is too fat and too thin, as a result, they become less confident. And most of them would ask
How to building muscle mass ?

Frequently asked questions about the formation of muscle mass. have an ideal body, muscular, sixpact is the desire of all men, but with a long process in the gym, there are also men who are frustrated about muscle mass building program which he lived, most of the men complained

How to quickly build muscle?

 How to get ripped fast?

All it needs a process, the process of formation of muscle mass can not be 1 month, 2 months, 3 months already have a muscular body. NO!, You must follow the process, focus, and consistent. If you follow the process of the formation of muscle mass with good, focus and consistent come to the gym, then your dream to get a muscular body would you detect.

Okay ! , Back to the question : How to building muscle mass ?
 The answer is :
                                         1 . Weight Training for Building Muscle Mass

Usually weight training using tools with different levels of variation, variation in question is the level of load that can be lifted by a person. "Free Weights" is a mechanism or a way to train strength and muscular endurance by using a barbell or dumbbells, fitness machines that use cables and pulleys are also good for helping to lift weights for strength training and muscle endurance

 To raise the muscle , there are several things to consider .

 1 . Exercising muscles with weights that are " heavy " .

Weight here is a challenging amount of weight ( able to be appointed ) .Muscles you should train with a maximum weight load of reps 4­8 times. For an increase in muscle mass , lifting light weights ( if we are able to lift 10­15 reps ) is not recommended . So, should you train the muscles to lift heavy loads and low reps is more efficient than you lift light weights with lots of reps .
                                                                                                                                                                                                                         2.  Eat More ( 4­5 times / day ) 

The best and effective way to increase metabolism is to eat more often 4­5 times a day and 2­3 healthy snacks between meals. Choose snacks that are high in protein, low fat and low sugar as a non ­ fat yogurt and nuts are examples of snacks that are high in protein and low in fat to beat hunger while providing satisfaction. Try every 4 hours you should eat moderate portions.Eating foods that contain lots of protein such as eggs , nuts , milk , chicken breast , fruit and vegetables .

Do not forget to Drink Enough Water .

Water is an essential component for the body to build muscle at its optimal level, the body needs sufficient water to smooth metabolic system in the body. You should drink 7­8 glasses per day is very good for your metabolism and build muscle. Here's a great little formula to help the the make sure you are getting enough: Body weight in pounds x 0.6 = Water Intake in ounces

                                                              3. Get Your Rest 

You need time for your body to recover and repair (build) your muscles are trained at practice, a way to sleep at least 7­8 hours of sleep a night for the recovery process. Do not stay up! Avoid caffeine and alcohol for deeper sleep.

In addition to adequate sleep for recovery, you should not be too much in your training because it will have a negative impact on your body, if you do excessive exercises you will experience a decrease in body condition. so, do not overdo it!

Do not think that "more is better" but in fact the opposite happened, if you do too much exercise your body will decrease and you will be sick!

 If you are experiencing is known as "over ­ training" in the which you'll lose the ability to "pump" and can even lead to muscle wasting ­ exactly the opposite of what you are trying to achieve. The symptoms to be aware for if you're feeling will probably fall into the zone of over­training.

Chronic fatigue
Insomnia
Loss of appetite
Strength loss
 Depression
Lowered sex drive
 Chronic soreness
Prone to injury
Decrease in body condition

 Okay, it is 3 important things you must do if you want to get a muscular body:

1. Weight Training for Building Muscle Mass 
2. Eating more 
3. Resting 

 If you've done this 3 well, I'm sure 3­4 months your body will show the results of your workout :). Do not forget, follow the process, focus, and consistent. Good luck!

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