FEED THE MUSCLE

FEED THE MUSCLE
It’s simple: if you want your muscles to get bigger, you have to increase your caloric intake. That means upping your consumption of lean protein and complex carbs. A foolproof way of making sure that you are supplying your muscles with enough protein for them to grow — while keeping your fat intake in check — is by supplementing your current diet (provided that it’s relatively healthy) with a protein shake or two throughout the day.
DO AT LEAST THREE SETS
It doesn’t matter if you’re doing four or 14 reps of each exercise; in order to get a worthwhile workout, you must do at least three sets of each exercise, up to a maximum of five. That last set is often the one that will reap results.

forming muscles

Let’s accept it - most of us who take up weight training go back home and flex our muscles every day to see if our muscles are looking any bigger than yesterday. We often wonder where all the sweat is going and why is all the effort not showing any results.
You could be pumping enough iron, but there are small points which when taken care of, can maximise the result weight training bears.
Whether you’ve been working out religiously for years or have recently jumped on the workout bandwagon, the following tips will help you reap the benefits from your weight-training sessions.
ENSURE PROPER POSITIONING
If you do not maintain the proper form while performing all of your exercises, you simply will not be able to work your muscles to their full potential. So make sure you have the proper stance, with your feet shoulder- width apart, soft knees, back straight; or are seated in the right fashion with your feet flat on the floor, weight evenly distributed, and your back straight; or are lying properly with your back flat against the bench. And make sure to keep the proper form throughout each exercise.
MAINTAIN CONTROL
Whether you are doing supersets without rest, tempo training, or plain old heavy lifting, you must maintain control. Perform all exercises at a controlled, steady pace; that means no jerking or using other muscles but the ones you are supposed to be working to move the weight.
SWITCH IT UP
If you perform the same exercises week after week, they will quickly lose their effectiveness, as your muscles will simply adapt to them and they will cease to be a challenge. So make sure to change your program every four to six weeks. Get the help of a trainer if you have to.
BE CONSISTENT
In order to sculpt your body into the lean machine you’re aiming for, you must be consistent. That means weight training three or four days per week without fail. “I’m too tired” and its evil twin “I’m too busy” should never be uttered again. If you are short on time, do a quick 20-minute session, and if you’re tired, push it more and get over it, and get a good sleep that night.
MAINTAIN CONTROL
Whether you are doing supersets without rest, tempo training, or plain old heavy lifting, you must maintain control. Perform all exercises at a controlled, steady pace; that means no jerking or using other muscles but the ones you are supposed to be working to move the weight.
SWITCH IT UP
If you perform the same exercises week after week, they will quickly lose their effectiveness, as your muscles will simply adapt to them and they will cease to be a challenge. So make sure to change your program every four to six weeks. Get the help of a trainer if you have to.
BE CONSISTENT
In order to sculpt your body into the lean machine you’re aiming for, you must be consistent. That means weight training three or four days per week without fail. “I’m too tired” and its evil twin “I’m too busy” should never be uttered again. If you are short on time, do a quick 20-minute session, and if you’re tired, push it more and get over it, and get a good sleep that night.

ABDOMINAL MUSCLE EXERCISE

As a personal trainer, I get asked this question at least once a day, "Which the best exercises to get firm, flat and toned abdominals?" It's not an easy question to address, since there are hundreds of abdominal exercises.Let's face it. Our eyes gravitate towards a flat and well toned abdominal region. We all want that elusive flat, firm and enviable look of 'washboard abs'. The muscles of your abdominal region, and indeed the midsection aren't isolated; they weave through your torso like a web of high-tensile steel, and it's critical to train them the right way.So how do you get results fast? A recent study by the American Council on Exercise has the answer. Let's discover the 3 most effective exercises to get flat abdominals, the correct way to breathe during abdominal exercises and tips and tricks to get results faster. I have integrated these exercises to help thousands of clients get results. You can view my clients in action with exercise videos and download full color abdominal exercise routines, diet plans and ebooks by registering on my websites mentioned at the end of this article.A California study conducted by the American Council on Exercise has determined that the classic sit-up is not the best answer for stronger, flatter abdominals. The conclusions were intriguing, to say the least. The traditional sit-up was among the least effective abdominal muscle exercises.Sit-ups (in which you raise your trunk up from the floor with your knees straight or bent) involve the hip muscles disproportionately relative to the abdominals. This means the hip muscles work more and the abdominal muscles work less i.e they are not getting trained in the right manner. In addition, there is an unnecessary (and potentially harmful) strain on the lower back. The sit-up is not only ineffective, but potentially harmful.There's more, and it's equally surprising. The study indicated that several gadgets for the abdominals were either ineffective or marginally more effective than a regular abdominal crunch, which doesn't cost you anything, other than the time required to learn the right technique.Now for the big news. The top three abdominal muscle exercises were:The Bicycle maneuver.The Captains Chair.Crunch on an exercise ball.For best results.Start with 2-3 sets of each exercise, 8-10 repetitions. Increase by 8-10 repetitions each week till you work your way up to a set of 40 repetitions in each set. 2 sets of 35-40 repetitions a day for the abdominals is ideal, and you do not need to train more than that.Breathing during abdominal muscle exercises.With all abdominal muscle exercises, exhale as you contract / exert / come up / crunch your abdominals; inhale as you relax / lower / return to the starting position.Points to remember.1. If you have lower back injuries or pain, consult a doctor before you begin, so you don't hurt yourself. Also see a physician if you are over 35, have been sedentary for a long time, have high blood pressure and/or cholesterol, are a smoker, have chest pains or shortness of breath or have had a joint or muscle injury.
2. It's not the number of repetitions, but the quality and technique that gets results. Overdoing sit-ups can hurt your lower back. Besides, the best way to get those flat lower abdominal muscles is to be patient for 8-10 weeks, eat a healthy diet and do regular aerobic exercise.As a personal trainer, I get asked this question at least once a day, "Which the best exercises to get firm, flat and toned abdominals?" It's not an easy question to address, since there are hundreds of abdominal exercises.Let's face it. Our eyes gravitate towards a flat and well toned abdominal region. We all want that elusive flat, firm and enviable look of 'washboard abs'. The muscles of your abdominal region, and indeed the midsection aren't isolated; they weave through your torso like a web of high-tensile steel, and it's critical to train them the right way.So how do you get results fast? A recent study by the American Council on Exercise has the answer. Let's discover the 3 most effective exercises to get flat abdominals, the correct way to breathe during abdominal exercises and tips and tricks to get results faster. I have integrated these exercises to help thousands of clients get results. You can view my clients in action with exercise videos and download full color abdominal exercise routines, diet plans and ebooks by registering on my websites mentioned at the end of this article.A California study conducted by the American Council on Exercise has determined that the classic sit-up is not the best answer for stronger, flatter abdominals. The conclusions were intriguing, to say the least. The traditional sit-up was among the least effective abdominal muscle exercises.Sit-ups (in which you raise your trunk up from the floor with your knees straight or bent) involve the hip muscles disproportionately relative to the abdominals. This means the hip muscles work more and the abdominal muscles work less i.e they are not getting trained in the right manner. In addition, there is an unnecessary (and potentially harmful) strain on the lower back. The sit-up is not only ineffective, but potentially harmful.There's more, and it's equally surprising. The study indicated that several gadgets for the abdominals were either ineffective or marginally more effective than a regular abdominal crunch, which doesn't cost you anything, other than the time required to learn the right technique.Now for the big news. The top three abdominal muscle exercises were:The Bicycle maneuver.The Captains Chair.Crunch on an exercise ball.For best results.Start with 2-3 sets of each exercise, 8-10 repetitions. Increase by 8-10 repetitions each week till you work your way up to a set of 40 repetitions in each set. 2 sets of 35-40 repetitions a day for the abdominals is ideal, and you do not need to train more than that.Breathing during abdominal muscle exercises.With all abdominal muscle exercises, exhale as you contract / exert / come up / crunch your abdominals; inhale as you relax / lower / return to the starting position.Points to remember.1. If you have lower back injuries or pain, consult a doctor before you begin, so you don't hurt yourself. Also see a physician if you are over 35, have been sedentary for a long time, have high blood pressure and/or cholesterol, are a smoker, have chest pains or shortness of breath or have had a joint or muscle injury.
2. It's not the number of repetitions, but the quality and technique that gets results. Overdoing sit-ups can hurt your lower back. Besides, the best way to get those flat lower abdominal muscles is to be patient for 8-10 weeks, eat a healthy diet and do regular aerobic exercise.As a personal trainer, I get asked this question at least once a day, "Which the best exercises to get firm, flat and toned abdominals?" It's not an easy question to address, since there are hundreds of abdominal exercises.Let's face it. Our eyes gravitate towards a flat and well toned abdominal region. We all want that elusive flat, firm and enviable look of 'washboard abs'. The muscles of your abdominal region, and indeed the midsection aren't isolated; they weave through your torso like a web of high-tensile steel, and it's critical to train them the right way.So how do you get results fast? A recent study by the American Council on Exercise has the answer. Let's discover the 3 most effective exercises to get flat abdominals, the correct way to breathe during abdominal exercises and tips and tricks to get results faster. I have integrated these exercises to help thousands of clients get results. You can view my clients in action with exercise videos and download full color abdominal exercise routines, diet plans and ebooks by registering on my websites mentioned at the end of this article.A California study conducted by the American Council on Exercise has determined that the classic sit-up is not the best answer for stronger, flatter abdominals. The conclusions were intriguing, to say the least. The traditional sit-up was among the least effective abdominal muscle exercises.Sit-ups (in which you raise your trunk up from the floor with your knees straight or bent) involve the hip muscles disproportionately relative to the abdominals. This means the hip muscles work more and the abdominal muscles work less i.e they are not getting trained in the right manner. In addition, there is an unnecessary (and potentially harmful) strain on the lower back. The sit-up is not only ineffective, but potentially harmful.There's more, and it's equally surprising. The study indicated that several gadgets for the abdominals were either ineffective or marginally more effective than a regular abdominal crunch, which doesn't cost you anything, other than the time required to learn the right technique.Now for the big news. The top three abdominal muscle exercises were:The Bicycle maneuver.The Captains Chair.Crunch on an exercise ball.For best results.Start with 2-3 sets of each exercise, 8-10 repetitions. Increase by 8-10 repetitions each week till you work your way up to a set of 40 repetitions in each set. 2 sets of 35-40 repetitions a day for the abdominals is ideal, and you do not need to train more than that.Breathing during abdominal muscle exercises.With all abdominal muscle exercises, exhale as you contract / exert / come up / crunch your abdominals; inhale as you relax / lower / return to the starting position.Points to remember.1. If you have lower back injuries or pain, consult a doctor before you begin, so you don't hurt yourself. Also see a physician if you are over 35, have been sedentary for a long time, have high blood pressure and/or cholesterol, are a smoker, have chest pains or shortness of breath or have had a joint or muscle injury.
2. It's not the number of repetitions, but the quality and technique that gets results. Overdoing sit-ups can hurt your lower back. Besides, the best way to get those flat lower abdominal muscles is to be patient for 8-10 weeks, eat a healthy diet and do regular aerobic exercise.As a personal trainer, I get asked this question at least once a day, "Which the best exercises to get firm, flat and toned abdominals?" It's not an easy question to address, since there are hundreds of abdominal exercises.Let's face it. Our eyes gravitate towards a flat and well toned abdominal region. We all want that elusive flat, firm and enviable look of 'washboard abs'. The muscles of your abdominal region, and indeed the midsection aren't isolated; they weave through your torso like a web of high-tensile steel, and it's critical to train them the right way.So how do you get results fast? A recent study by the American Council on Exercise has the answer. Let's discover the 3 most effective exercises to get flat abdominals, the correct way to breathe during abdominal exercises and tips and tricks to get results faster. I have integrated these exercises to help thousands of clients get results. You can view my clients in action with exercise videos and download full color abdominal exercise routines, diet plans and ebooks by registering on my websites mentioned at the end of this article.A California study conducted by the American Council on Exercise has determined that the classic sit-up is not the best answer for stronger, flatter abdominals. The conclusions were intriguing, to say the least. The traditional sit-up was among the least effective abdominal muscle exercises.Sit-ups (in which you raise your trunk up from the floor with your knees straight or bent) involve the hip muscles disproportionately relative to the abdominals. This means the hip muscles work more and the abdominal muscles work less i.e they are not getting trained in the right manner. In addition, there is an unnecessary (and potentially harmful) strain on the lower back. The sit-up is not only ineffective, but potentially harmful.There's more, and it's equally surprising. The study indicated that several gadgets for the abdominals were either ineffective or marginally more effective than a regular abdominal crunch, which doesn't cost you anything, other than the time required to learn the right technique.Now for the big news. The top three abdominal muscle exercises were:The Bicycle maneuver.The Captains Chair.Crunch on an exercise ball.For best results.Start with 2-3 sets of each exercise, 8-10 repetitions. Increase by 8-10 repetitions each week till you work your way up to a set of 40 repetitions in each set. 2 sets of 35-40 repetitions a day for the abdominals is ideal, and you do not need to train more than that.Breathing during abdominal muscle exercises.With all abdominal muscle exercises, exhale as you contract / exert / come up / crunch your abdominals; inhale as you relax / lower / return to the starting position.Points to remember.1. If you have lower back injuries or pain, consult a doctor before you begin, so you don't hurt yourself. Also see a physician if you are over 35, have been sedentary for a long time, have high blood pressure and/or cholesterol, are a smoker, have chest pains or shortness of breath or have had a joint or muscle injury.
2. It's not the number of repetitions, but the quality and technique that gets results. Overdoing sit-ups can hurt your lower back. Besides, the best way to get those flat lower abdominal muscles is to be patient for 8-10 weeks, eat a healthy diet and do regular aerobic exercise.

What's the quickest way to get bigger and stronger?

Q: What's the quickest way to get bigger and stronger?
A: It's simple: Try to set a new personal record on every lift, every week. You should always strive to either complete more reps with the same weight or use more weight for the same number of reps every time you repeat a workout. You can try adding more sets, decreasing your rest periods between sets, supersetting, etc., but none of those approaches will give you results like this method will.
It also prevents you from overtraining. You can't do too many sets when you're pushing yourself to the limit on each one. Lastly, you'll find that your workouts become much more fun and motivating as you shatter old records week after week.