Articles about muscle-building

Body building is one of the many ways on how to sculpt or modify your body by transforming the fats in your body into large muscles. Building muscle is achieved through comprehensive muscle hypertrophy, or the scientific term that means the boost of muscle cells. There are a lot of ways to build your muscles; probably one of the most common and effective forms of body building is weight training. Weight training is one of the ways to improve the size and strength of the skeletal muscles by using assorted kinds of gym equipments such as barbells, weight machines, and dumbbells among others.


Building muscles can also be achieved with different forms of weight training exercises which do not require you to use equipment such as press-ups and pull-ups in which you do not need to carry weights; but body building can also be a combination of both weight training exercises and the weight training machines and equipments. Weight training is also a favorite regimen among athletes and enthusiasts of weight lifting, which is another type of sport that needs more built muscles to successfully carry barbells that are loaded with heavy weight plates.


Body builders can also choose to hire personal trainers, who would guide you to regulate your weight training routines, monitor your balanced diet, and help you achieve the desired size and strength of your muscles. For you to be able to continuously do your body building routines, you must have sufficient amount of protein in your body. Most body builders usually intake protein shakes and food items rich in whey protein.  Whey protein is beneficial for your health because it helps in repairing and rebuilding muscle tissues. It is most commonly taken after workouts because it surges up the number of amino acids in the blood, which are ultimately transformed into massive muscles.


You also have to choose the right exercise gyms, which must provide a complete set of weight training equipments necessary for body building. You can find the list of gyms in the place near you in Services Ireland Directory or SID, an online directory that serves the needs of Irish businesses and customers like you. You can search in their web portal, for instance, gyms Tallaght or gyms Dublin or body building Dublin, since you can just put on keywords in their search box to easily find results.


In Tallaght, you can find Arena Leisure, which has free weights of up to sixty kilograms, and a gym which is fully-equipped with cardiovascular and resistance machines. If you live near Tallaght, Arena Leisure is the right place for you. In Dublin, they also have Herbeton Leisure, which also has a gym area that is fully-equipped with cardiovascular and resistance equipments. They also have hydro-therapy pool, jacuzzi, steam room, large leisure pool, and sauna for your leisure experience after your strenuous body building routines. There are a lot more services in Services Ireland Directory that can help you with your body building routines and prepare you for the body building championships.

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Related Muscle Building Articles

It is true that Body building and muscle gain should be done the right way to gain maximum results with less work. However, if someone tells you to take x supplement or y supplement, just ignore their kind advises. Supplements contribute to a small factor in muscle gain and they are used by professional body builders only after their body reaches a 85% threshold of muscle gain.

The right way to gain good muscle mass and build your body is by following the right diets and right exercises. If you get this blueprint right, you will be able to gain muscles quickly. If you get this combination wrong, none of what you gain will be muscles.

Having the right diet is as important as timing your diet. Your body goes through various hormonal cycles everyday. Understanding these hormonal cycles will have a great impact on how the food that you consume is metabolized and absorbed. For example, immediately after having sugar, insulin will be secreted. Insulin secretion plays a vital role in muscle building if you understand how to harness it properly.

Insulin has the property of driving glucose into muscles causing it to be stored as muscle glycogen. Immediately after an intense workout, the muscle glycogen in the muscle stores would have got depleted. If sugar (Carbohydrates) rich drink like a fruit shake is consumed immediately after an intense workout, insulin will be triggered which will drive the glucose to be stored as muscle glycogen. Similarly other hormones like testosterone, cortisol, glucagon, etc. have their cycles daily and it is important to tailor your diets and workouts to take advantage of these hormonal responses to build awesome muscles much faster.

It would be sufficient if you could work out 3 or 4 days a week. Make sure that your workouts are intense. Low weights and increased repetitions are good if you want to burn fats, when you are interested in muscle gain, what you need to do is intense training with heavy weights and low repetitions. Start with weights that you can handle and then keep on increasing the weights as your muscles grow resistant.

Diets play about 85% of the role in muscle building and muscle recovery after it gets worn out during the workout. A good combination of the right exercise and right diet at the right time is needed to build very good muscles in a short time.

To build a great physique and gain muscles what you need is a Clear Step by Step Program that tells you exactly what to eat at what time and which exercises to do each and every day of the week. It should also explain the fundamentals and basics of human body and muscle building.

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There are many muscle mass training exercises that will help you achieve your goals of gaining greater muscle mass. However, to really get the most of these exercises, one must apply consistency, commitment, intensity and discipline.

Standing Barbell Curl
-Every effective in developing the biceps
-Stand straight with your feet at shoulder-width distance from one another
-With a shoulder-width grip, extend your arms forward such that your palms face up and grab the barbell
-Raise the bar towards your chest in an arc-like motion
-Throughout the movement, your elbows should be locked
-Raise the bar as high as possible and squeeze your biceps
-Reverse the movement until you reach the starting position

Close-grip Barbell Bench Press
-Similar to the free weight barbell bench press, it helps in developing huge triceps
-Lie on your back and maintain a straight position
-With a grip of 10 to 12 inches apart, grab the barbell
-Lift the bar from the rack and lower it slowly until it is 3 inches above your chest. The bar should not touch your chest
-Raise the bar slowly until it is back in the start position
-When performing this exercise, always use a spotter

45-degree Leg Press
-An effective muscle mass training exercise for the legs which can be performed with the leg press machine, also known as the leg sled
-Once you are seated inside the machine, your feet should be about 12 to 15 inches apart
-Slowly, bring the knees towards your chest. This will lower the weight platform
-Once it is lowered, push back the platform to its original position by stretching your legs

Seated Overhead Front Barbell Press
-This exercise can be performed using a chair or an exercise ball
-Sit on the chair or ball and maintain an erect back. Your feet should be firmly on the ground
-With an overhand grip, bring down the barbell to just under your neck
-Now, push the barbell towards the roof
-Once you are back in the start position, repeat again
-Through the exercise, your torso should be straight

Standing Reverse Barbell Curl
-This is an excellent exercise for developing the forearms
-Stand straight with your legs apart at shoulder-width distance
-Grab a barbell with both your hands. Your palms should be facing down
-Initially, your arms should be fully extended, downwards
-Raise the barbell until it reaches a level where it is parallel to the ground
-Throughout the movement, your elbows should be locked
-The forearms, alone, should do all the work

-Squats are widely considered as the ultimate exercise in building muscle mass as they work on several muscle groups
-To perform a squat, grab a barbell and stand straight with your feet at shoulder-width distance apart
-Bend your knees and lower yourself until your thighs are parallel to the floor
-Raise yourself and repeat the exercise for sets of 8 to 12 reps
-There are many different variations of squats. For example, they can also be performed with the leg machine
-Irrespective of the variation, always maintain an erect back. This will lower the risk of injury

To get that desired look, include these exercises in your muscle building program and combine it with a good nutrition plan. With all aspects taken care of, maximum effort will give you maximum growth.

Chris Kennelly has written several articles on muscle mass training for the sports and fitness section of Sports and Supplements. The author will be happy to assist you if you have any questions.

Supplements like the AST MYO-D and the Chromic Fuel from Twinlab can enhance your muscle mass training.


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