A Workout Routine to Maximize Muscle Growth

For beginners, the question is always on how they can achieve maximum muscle growth in a short time.The best way to build muscle is by studying and understanding how the muscle fibers grow, their physiology and the best training programs to maximize the muscle fiber hypertrophy. In this article we will discuss the various types of body muscles, their physiology and work out routines to achieve muscle growth.

There are three types of muscle fibers:-

Type 1 muscle fibers

These are also called slow oxidative fibers which are the first muscle fibers to be recruited during activity. They are slow contracting and although they have high contents of myoglobin, they have low levels of glycogen hence using anaerobic glycolysis for energy production. These fibers have a high oxidative capacity due to high vascularization and mitochondria levels hence have a slow rate of fatigue. Type 1 fibers are best suited for endurance activities such as long distance training.

Type iiamuscle fibers

These are also called fast oxidative fibers and are the second to be recruited during activity. Like type 1 fibers they have high content of myoglobin and many mitochondrial, but the glycogen is higher than in type 1 hence they moderately fatigue. They have fast contractile speeds making them suited for activity requiring both anaerobic and aerobic glycolysis.

Type iib fibers

They are also called fast glycolytic fibers and are recruited third during activity. They have a few capillaries, mitochondria, and low myoglobin content. These fibers have a high amount og glycogen stores for glycogen but they fatigue quickly as they don’t use oxygen for fuel. Type iib fibers have powerful contractility and the fast myosin ATPase activity makes them appropriate for short term intense movements such as resistant training.

Physiology of muscle fibers

When a muscle fiber is used a lot, it adapts to reduce stress. These muscle changes are dependent on various factors such as type of activity and muscle fiber used, load exerted on the muscle, and velocity and duration of muscle fiber contraction.

Muscle growth which is one of the adaptations occurs through repeated and chronic anaerobic, high resistance training. High intensity resistant activity causes neural adaptations which result in changes in muscular endurance, strength and eventual size increment. Resistant training also causes an increase in cross-sectional area of muscle fibers without increment in numbers.

Muscle growth training program

The best training exercises for muscle growth is the anaerobic, high intensity resistant training which provides the maximum stimulus for muscle fiber hypertrophy. The high resistant training splits depend on the stage of the trainee. Beginners would experience maximum benefits by 2-3 whole body resistance training sessions. Full body training per each session allows maximum production of anabolic hormone compared to regional training. On the other hand, experienced trainee requires 3-6 regional body splits.

Resistance training exercises are the compound, multi joint exercises as they stimulate more of the body to perform the activity, hence activating more muscle fibers. Some of the best compound exercises for muscle growth include squats, deadlift, bench press, shoulder press, pull ups and dips.

For muscular growth is best achieved by using heavy load resistant training of high intensity of at least 70%1RM and high volume. With practice, progressive overload induce further adaptations and changes resulting in muscular growth. Progressive overload is achieved by three methods. Increase intensity of exercise or resistance /weight while maintaining the same set and rep range. The second way is by increasing the volume by increasing number of sets or reps at same or higher resistance. The third way is by changing the tempo and training velocity and rest periods. Although both fast and slow velocity training increase muscle mass, fast velocity has a higher capability of inducing greater muscle development especially type iia and type iib muscle fibers.

Nutrition is the a determining factor to muscle growth as the more the exerted muscles are saturated with nutrients, the better recovery and fast increase in muscle growth. Taking food supplements such as protein supplements can help provide the best suited muscle building block. Other supplements can help in nutrition delivery such as improvement of blood circulation and help sustain energy and endurance during workout hence contributing to maximum muscle growth.

7 Days to Bigger Muscles

To sports persons, bigger and better muscles will mean better chances of performance in the next event. The period required to achieve this may be dependent on the next event. There are instances where the muscles are required in a few days. This will call for practices on how to build muscles fast to be put in place. These should give room for the muscles to be developed while reducing the chances of straining the body or damaging the already existing muscles. There are various necessities which require to be put in place for success of the program.

A workout program

In order to effectively train for a short period and realize adequate result, a training program is required. This requires putting down on paper the activities that are required to achieve this purpose. This should then be affixed with appropriate time. This should also allow for adequate time for the body to rest accordingly during the exercise program. This becomes an ideal model of how to build muscles fast where caution is given to avoid overstraining the body and as well producing results.

Diet program

During the 7 days of intense workouts, the body will have high nutritional and chemical requirements which will require to be addressed. This becomes an essential element when looking for ways on how to build muscles fast.  These will include foods which can be assimilated fast in too the body system as well foods which are rich in the essential components. As a way to ensure that the required muscles are attained, junk foods should be avoided to ensure that the body does not waste a lot of time ad energy in breaking down the fat particles for use by the body and as well essential in maintaining the desired body size.

Using supplements

There are various supplements available on how to build muscles fast. These are made from varying nutritional, herbal and hormonal components to enhance the body during the 7 days workout program. Workout supplements will contain essential nutrients which in effect improves the formation of new muscle tissues, increase the blood flow, enhance transportation of necessary nutrients and as well provide adequate supply of oxygen to various parts of the body and more so to the muscles.

High water intake

The body comprises of high amounts of water. During the 7 days when exercising with intent of how to build muscles fast the rate of perspiration increases with the extensive and excessive training program. This means therefore that much of the body water is lost hence will require to be replenished. The water also increases the rate of metabolism and as well provides with essential platform for cleaning the skin through perspiration.

In the quest to build muscles fast, there is a high risk of causing injuries and strains to the body. In this perspective it is important to take into consideration the necessary measures which are required for this purpose. Information on these measures is available on the website. Information regarding the best products as well as sources from which the products can be sourced is also available.

5 Exercises to Build Muscle Fast

During the work out session, the idea behind is to attain an extra tone of muscles. However, the period within which this can be achieved is not limited nor is it defined. This much depends on the models used which dictate the periods through which results are evident. Muscles are essential body parts whose main function includes movement of various body parts among others. Different parts of the body will require different type of muscles. In this regard it is important to create ways which are ideal to build the muscles fast.

Exercising

Exercises are essential in building the muscles fast. However, they require planning and identification to ensure quick and effective results are achieved. The type of workouts used in various exercise programs vary with the type of sporting activity which the player is involved in. this will require therefore that tan experienced personnel be involved in drawing up an effective program which will centre on the growth of muscles within the most required areas.

Squatting and weight lifting

When training to achieve muscles, it is true that you cannot start by lifting the heaviest objects. It is therefore a requirement that the body have the ability to sustain its weight. This is done by squatting exercises which allows for development of the thigh muscles. To enhance this and make it an ideal way to build muscles fast it should be enhanced with increasing the regularity and as well inputting some weight o the shoulders. The weight should be increased gradually as the body develops and adopts new muscles.

Dieting

In order to build muscles fast diet forms an essential component. This will give provision of the necessary nutrients which are required by the body to ensure that the body has the right and essential requirement for cells growth. Certain food components contain varying amounts of food chemicals and therefore there is need to identify which foods contain the best composition. To indentify this, a nutritionist may be consulted to give directions.

Supplements

The body is set to work in a predefined system. This means therefore that the amount of foods undertaken will take time to be processed and produce the required energy and the proportions of energy may vary. However, when exercising to build muscles fast it is important to ensure that there is sufficient amount of this. This is in regard to the fact the exercises will be undertaken frequently and in some instances extensively. It is in this regard that supplements provide an essential solution where they provide the much required energy as well as other nutrients fast and effectively.

The models employed to achieve the purpose of building muscles fast vary between individuals. This is in respect to the fact that people will react differently to the exercises, diets and food supplements employed for this purpose. However, despite this factor it is important to note that every individual has the capacity to build the muscle fast using these models. Before making the choice of the models to put in practice, it is important to consider finding detailed information regarding the various procedures which require to be put in place.

5 Easy Tips to Build Muscle

What is muscle building?

Traditionally, a man was defined by the physical power that he possessed. This is truer in the world of sports where strength and power are required to win among other factor. This required development of varying muscles which is mainly done through exercise programs. Whereas the body has the capability to build its own muscles, a little more effort is required to achieve a desired purpose. How to build the muscle involves identifying the need for which they are being built and the program which is essential to build them.

Essentials of muscle building

Before the required tone of muscles can be achieved various steps require identification and implementation. These are essential in enhancing the growth of new muscle tissues as well as provision of the necessary nutrients which are required for this growth. These includes diets, exercises, supplements which are essential for how to build muscles.

Exercises

While training for sports a lot of exercises are required for various body parts to increase flexibility and as well increase growth of the muscles. This is essential to ensure that trainee achieves competitive sports like stature on their bodies. During this training period the chances of attaining injuries are high which might result from strains as well as falls among other factors. These will require that facilitation of muscles be put in place to ensure that the affected area is back into shape fast.

Supplements

Other than exercises, it is essential that when considering how to build muscles to seek essential supplements. They will speed up the growth of the muscles while ensuring that the injured area gets fast healing. Supplements are made of suitable nutrients which enable the body to achieve that extra strength which is required to accomplish a set exercise. Products available for this vary depending on the manufacturer and composition.

Diets

To ensure the body functions normally, eating the right diet is essential. It is also important when considering how to build muscle. Consulting a competent dietician is ideal to ensure a dietary program is drawn up. This program will incorporate the necessary foods which will provide with the much required nutrients for muscle growth and development. These should include foods rich in proteins, carbohydrates and vitamins.

Water

Water is an essential component making up the highest percentage of the body mass. During the workout program the rate of metabolism is enhanced thereby increasing the rate of perspiration. In this regard it is essential to increase ha rate of water intake accordingly to compensate for the high loss.

Fruits and vegetables

During the workout session the body’s activity are increased significantly. This leads to release of necessary chemicals which are deemed to protect the body from possible injuries as well as provide the necessary nutrients. Fruits and vegetables provides with essential chemical nutrients which includes zinc which are much needed by the body in such instances.

In order to achieve the desire of accumulating the required muscle there is need to observe the above tips among others. These and much more are available from the website This also provides with the essential tips o how to form a guide on these principles.

The anti wrinkle cream that changed everything

When I was younger I used to go outside and run around in the sun without sunscreen on. That bad habit continued into my 20s, and I definitely paid the price! Before I knew it, I had fine lines around my mouth, crow’s feet starting to develop around my eyes and my skin was dull as could be. That youthful glow was long gone! I didn't feel old, but my skin made me look old and worn out, so I have been trying for the longest time to find an anti wrinkle cream that actually works. I have tried anti wrinkle cream after anti wrinkle cream hoping that one of them would deliver on their promises. I spent so much money on products that didn't work and I was starting to think that every anti wrinkle cream was a rip-off.

I had read about Complexion MD in Glamour Magazine where it was named one of the top beauty products of the year, and I thought, if this anti wrinkle cream was good enough for Glamour Magazine, it’s good enough for me! I ordered a jar and when it arrived, I was super impressed with the packaging of this anti wrinkle cream. It came in a sleek glass jar that looked very high end. But it didn't just look good, it had a very light, pleasant smell and it felt velvety smooth on my fingers. The Complexion MD anti wrinkle cream was richer than others I have used in the past and I was anxious to try it out.

The typical anti wrinkle cream makes bold claims that you can see results after a few days or a week, and that usually doesn't happen. Complexion MD actually delivered! I started to notice a change in the feel of my skin after about six days of using it. My skin felt smoother and not as loose on my face. I used the Complexion MD anti wrinkle cream in the morning and at night, and I couldn't believe how quickly I saw results. My skin also felt very moisturized, which is great because I live in a dry area and I have tried more than one anti wrinkle cream that didn't hold up to the climate. They would just disappear right away, but the Complexion MD anti wrinkle cream took longer to fully absorb into my skin, and it kept my skin moisturized all day long. And don’t be scared by the $99 price. A little goes a long way so it lasts a while.

I kept using Complexion MD’s anti wrinkle cream and over the last several months, I have seen noticeable improvements with my crow’s feet and fine lines around my mouth. I have gotten so much attention lately - people think I've gotten plastic surgery! You can’t go wrong with this anti wrinkle cream. I’m so happy I tried Complexion MD anti wrinkle cream, you will be too!

Steps in Breast Augmentation Surgery

Although being a complex procedure, breast augmentation can be performed fairly easily in about one to two hours’ time. Also, the fact the procedure is usually performed on an outpatient basis in many hospitals means that the operation is a fairly simple procedure. It is important that you familiarise yourself with what actually happens during such an operation. Here is a simple step by step guide on what actually happens during breast augmentation surgery.

1. When undergoing this procedure, the first step that shall be performed on you is that the surgeon will apply on you anaesthesia. There are several options of anaesthesia that can be used. The surgeon may decide to use either local or general anaesthesia.  The bottom line of using intravenous or general anaesthesia is that, regardless of the specific type of anaesthesia chosen, its use ensures your comfort throughout the process of breast augmentation surgery.

2. After making sure that the anaesthesia applied on you in the first step has fully had its effect on you, the plastic surgeon is ready to proceed with the next step. This will involve making incisions so as to make spaces within your tissue to accommodate the implants. The surgeon will ensure that the incisions are made in hidden areas where it would be difficult for one to notice them. Areas behind the breasts are greatly favoured because incisions made in such areas remain largely unnoticed. Also, when performing a breast augmentation procedure, the surgeon may choose any type of incision that is suitable in your case. This may either be the inflammatory or transaxillary type of incision.

3. The third step in performing a breast augmentation surgery entails insertion of the breast implant. By far, this is the most critical step during the entire procedure.  Several factors come into play at this stage. For instance, the surgeon will have to take into consideration the size of your breast, its anatomy, elasticity and the general type of your whole body, when carrying out the procedure. Such factors are important because they determine the type and size of breast implants that your surgeon will choose to use on you. The implant is then placed under special muscles found in the breast areas or just behind special breast tissues. The surgeon performing the procedure will do the placement with utmost care, since many complications in breast augmentation surgery occur as a result of mistakes in this stage. Also, the surgeon will choose a type of implant that is suitable for you. This may either be the saline – filled breast implants or, in some cases, the silicone breast implants which are filled with a silicone gel.

4. After the implants have been successfully inserted and properly placed, the plastic surgeon will now close up the incisions that were made in the tissue of your breasts.  This will be done using special skin glue and surgical tapes which are used to close up the incisions. Although marks of the incisions will remain for some time, this is no reason to worry since with time the marks, together with the swelling, tend to disappear. 

Types of breast implants - Silicone breast implant

Breast implants refer to medical prosthesis’s that are used to augment, rebuild or create a new physical form of the breast. Breast implants are by far the most effective as well as dramatic method of gaining bigger breasts. Implants are used to correct the form, size and also the way a woman’s breasts feel. Breast implants are also used for creating breasts in trans-sexual patients who are converting from male to female. There are up to three types of breast implants devices which are defined based on the material that has been used. It can either be saline implant, silicone implant or the alternative composition implant. A saline implant is composed of an elastomer silicone that is filled with a saline solution. A silicone implant is composed of an elastomer silicone shell that is filled with a viscous silicone gel while the alternative composition implant is composed of miscellaneous oils, for example; soy oil and polypropylene.

There exists five generations of the silicone implant and each is defined by the common model manufacturing techniques.

The first generation is known as the Cronin Gerow Implant prosthesis model, 1963 which was a tear drop shaped sac that was filled with the viscous silicone gel. So as to reduce rotation of the silicone implant on the chest cavity wall, it was necessary that it is affixed to the implant with a fastener patch made of Dacron material which was then attached to the back of the shell of the breast implant.

The second generation of the silicone implant was in the 1970s. The device shell became thinner and thinner. Under the clinical practice, the silicone implant proved to be fragile and it also suffered a high number of shell rapture incidences as well as the bleed of the silicone gel. As a result, there was a second technological advancement which was composed of a polyurethane foam coating on the shell of the implant. This thereby reduced the incidences experienced in the first technological advancement. However, there was still a third technological advancement of the silicone implant which consisted of a double lumen breast implant. The goal for this advancement was due to the cosmetic benefits of the silicone gel and also because of a breast implant device whose volume was post operatively adjustable.

The third and fourth generations went hand in hand and happened in the 1980s. Here, the breast implant devices were just sequential advances in the technology that was used to manufacture them. For example, elastomer coated shells that reduced the bleed of the silicone gel were introduced.

The fifth generation of the silicone implant happened in mid 1990s, whereby, the silicone implant was made of a semi solid gel whose purpose was mostly to eliminate bleed of the implant as well as silicone migration from the breast to any other part of the body. Recent studies report that there are low incidences of implant raptures as well as improved medical safety as compared to the previous generations of the breast implant device.