How To Make a Home Gym Suitable For Building Muscle

Forget all those ads for home gyms like Bowflex and other machine oriented gyms. If you want to build muscle and pack on mass then you are going to have to do it for free weights. Creating a home gym is actually fairly simple.

Advantages of home gyms

• Freedom to workout whenever – this is probably the main reason to get a home gym. You can workout whenever you want!
• Save time and money – no more wasting time driving to and from the gym. Save money on gas and gym fees.
• Privacy – Some people are timid and do not want people looking at them while they are doing exercises.
• Play your own music – Tired of that gym music. Now you can blast your own music as much as you like.
• No more excuses – there should be no more excuses not being able to go workout, your gym is in the next room.

Disadvantages

• Lack of equipment – Obviously there will not be as much strength training and cardio equipment like a commercial gym.
• No social interaction – some people enjoy going to the gym and working out with friends and socializing with other members.
• Initial cost of all the home gym equipment.

Equipment needed for a home gym

• Power Rack (Squat Rack) – A power rack is the most useful piece of equipment for your home gym. It allows you to safely do exercises like squats, and bench presses without the need of a spotter. Different power racks have different options to them. Some provide dips bars to the side, pull-up handles, and different pin locations. You can find these at all major fitness equipment stores and they usually start at $500 to $700.
• Olympic Weight Set – Of course you are going to need a set of weights. Make sure you get an Olympic weight bar that weighs 45 pounds. These can hold weights over 700 lbs. Most of these sets come with a bar with 300 pounds of weights for $300 to $700. You can then buy additional weights you need to lift more.
• Adjustable Bench – This bench needs to be adjustable for incline, decline, and flat bench presses. It does not need to come with a place to put a bar as you will be using the power rack to hold the weight. These usually sell for around $500 to $600.
• Chalk / Gloves / Weightlifting Straps – When doing lifts like deadlift you might want to invest in some chalk. This helps your grip better than tremendously. You might also want gloves, so you do not tear up your hands. Weightlifting straps are not necessary but are helpful when you are doing deadlift or rows and your grip keeps failing you.

Gym location and preparation

Before you buy the equipment, it goes without saying, that make sure you have enough space for your home gym. Look for:

• A flat area which you have space for the power rack, are in front to do exercises like deadlift.
• A high enough ceiling so you can raise a bar above your head to exercises like overhead press.

When doing lifts like deadlift, cleans, and other exercises where you drop the weight, it creates a good amount of noise an vibration on the floor. Many equipment stores sell good flooring for the use for your weight sets. You can also create your own flooring using rubber mats like you see in commercial gyms.

Where to purchase equipment?

• Online fitness stores -there are several stores including amazon.com that sell fitness equipment. Just search for weightlifting equipment in your browser and you will see several stores that sell the equipment.
• Auction Sites – Sites like Ebay and Cragslist are a good place that you might be able to find used or lower priced equipment.

What exercises can I do with the power rack and my home gym?

You can the best core exercises needed to build muscle.
Exercises like Deadlift, Squats, Rows, Bench Press, Pullups, Dips, Shoulder Press, Incline/Delcine Press, Stiff Legged Deadlift, Curls, Skull Crushers, and the list goes on…

Top Dumbbell Bodybuilding Exercises

Dumbbells are often the forgotten tool in bodybuilding. With the advent of machines, the popularity of dumbbells declined. The problem with that is the reduction in stabilizing muscle involvement. The muscles that stabilize the joints during a free weight lift are often taken out of the exercise during a machine exercise.

When training to build muscle many of the exercises are the same whether you use barbells, dumbbells, kettle bells, machines, or any other equipment. When developing the chest and shoulders you need to use pressing motions. The back requires lots of pulling motions from different angles. The arms can really be developed using dumbbells. Many people forget about the potential for some great leg work using dumbbells, as well.

Since they are often forgotten, let’s start with the legs. Squatting with dumbbells adds an extra degree of comfort because the weights can be held in a position that fits your body. The weights can be held at the shoulders, in tight to the chest, or hanging down at the sides. The position of the weights also allows for a more natural body position during the lift. Avoid the temptation to lean forward or look down because it can cause back injury just as it does in regular squats. Stiff-legged dead lifts are also a great leg exercise with the dumbbells. Heel raises can be done for the calves. One of the best all around leg shaping exercises is the lunge and dumbbells are ideal for performing this exercise.

Moving up the body to the abdominals and obliques, dumbbells can be used to sculpt this area, as well. Crunches with dumbbells for resistance are great for a change up. The resistance lowers the number of repetitions needed to get a great pump. Side bends holding one dumbbell or twists with the dumbbells out in front are also great for the obliques. Good mornings with the weights held in front are a great way to work the lower back area. These are done in a bowing motion, as if greeting someone good morning.

Moving farther up still, to the chest, we find many more dumbbell exercises. Dumbbell bench presses call a lot more support muscles into play than the regular bench press. It also allows for more involvement from the inner attachment. These can be done from the flat, incline, or decline positions. Dumbbell flys, again from any of the angles, are great for overall chest development. Dumbbell pullovers, done from a lying position, will bring all the attachments into play.

Now, the shoulders are another area that dumbbells are commonly used for. Dumbbell overhead presses really hit the meat of the shoulder. Dumbbell lateral raises done standing, or bent over for the rear deltoids, are great for shaping and sculpting. Using dumbbells for upright rowing motions can take some of the stress of the wrists and make the exercise more effective. Shrugging exercises with the dumbbells will place the shoulder in a more natural alignment and may reduce some of the stress on the rotator cuff muscles.

Okay, finally we are at the back. The king of back exercises would have to be the deadlift. And, the deadlift can be performed with dumbbells. Mind you, the weight may be reduced, but the strict form that can be adhered to with dumbbells can make this exercise tough. The weight can be held closer to the body and a straighter back can be accomplished with dumbbells. Bent over one-arm rowing can be done with dumbbells also, to help develop the sweep of the lats. Two arm rowing, from a bent-over position or lying face down on a high bench, is great for developing the thickness and lines of the upper back.

When planning your training routine don’t forget the value of dumbbells. They really call the supporting muscles into play and allow for a great range of motion. They can be used for bulking, as well as shaping, exercises. Most exercises can be adapted to dumbbells. So don’t be a dumbbell, use dumbbells in your training.

Top Foods That Build Muscle

So what are some of the best foods to build muscle and lose weight? When looking to build muscle a good ratio of carbs to protein to fat would be around 40% 40% 20%. Remember these are quality fats and complex carbohydrates.

The most important building blocks for building muscles is protein. Protein is used to repair the damage done by resistance or weight training. So to build muscle you need protein. See some of the top choices for protein below.

Top protein choices

• Chicken Breast
• Turkey Breast
• Tuna
• Cottage Cheese
• Egg Whites
  Salmon
• Lean Beef
• Whey Protein

Carbohydrates are what give the body energy and fuel to workout. See some of the complex carbohydrates below:

Top Carb Choices

• Brown Rice
• Baked Potatoes
• Whole Wheat Pasta
• Sweet Potatoes
• Bagels
• Oatmeal
• Fat Free Yogurt
• Beans

Veggies

• Broccoli
• Green Beans
• Cauliflower
• Asparagus
• Peas
• Carrots
• Spinach

When you think of building muscle or being fit you tend to think that you should avoid fat altogether. This is not true. Fats are a necessary component to sustain the metabolic functions of humans. See some of the top carb choices below.

Top Fat Choices

• Avocado
• Olive Oil
• Natural Peanut Butter
• Nuts
• Flax Seed Oil
• Fish Oil

So the next time you go to the grocery store, be sure you stock your cart full of the best foods that build muscle.

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Differences Between a Powerlifter and Bodybuilder

Powerlifting and bodybuilding are two different sides of the same coin. They both require a dedication to intense workouts. Both sports require competitors to get on a stage and show the effects of their hard work. There are also many differences between the two sports.

Powerlifting is a sport that involves lifting the most amount of weight you can for one repetition. The lifts contested are the squat, bench press, and the deadlift. Some competitions involve only one lift (traditionally the bench press.) Lifters are given three attempts at each lift to lift the heaviest weight possible. Then the weights in each lift are added together to get a total amount. Powerlifters compete in various weight classes and age groupings. Strongman (or woman) competitions and Olympic weightlifting are similar to powerlifting but have different lifts.

Powerlifters train using heavy weights and low repetitions. They often focus on the core lifts and do not spend a lot of time doing cardiovascular training. Their diet is not as strict as that of a bodybuilder. They still require lots of protein to feed the muscles and complex carbohydrates for glycogen . They generally do not have to watch the calories as closely, unless dropping weight to make a weight class.

Powerlifters usually have large, powerful shoulders, chest, back, arm, and thigh muscles. Powerlifters do not usually focus on definition. Some may have a natural degree of definition but most are generally thick and powerful in appearance. They often look like bodybuilders during their bulking cycle.

Bodybuilders don’t have to demonstrate their strength on stage, instead they show the results of lifting all those heavy weights; the muscular development. They must flex and pose to show off the muscles that were developed through training. They are judged on the size, shape, and definition of the muscles. It includes a series of predetermined poses and an individual free routine.

Bodybuilders also train with heavy weights to gain size and strength, but they also spend a fair amount of time lifting lighter weights for higher repetitions. They spend time doing cardiovascular work to reduce body fat levels. Diet is a main focus for bodybuilders, whether trying to add mass or cut body fat. They spend a lot of time manipulating nutrients and calories to achieve a goal.

Bodybuilders have large muscles, but their focus is on developing symmetry and balance with all of the muscles of the body. Definitions is a large piece of the puzzle, as well. For true bodybuilding success large, full, well-defined muscles are the goal. During the off-season, between competitions, bodybuilders may look like power lifters, but in competition shape they usually appear very vascular and have low body fat percentages.

Bodybuilders and powerlifters train side by side in gyms and to an observer it would be hard to differentiate between the two. The goals of each are slightly different. The power lifter wanting to gain as much strength as possible, while the bodybuilder wants to create the largest, most balanced muscles possible. Diet is another area where the two sports diverge. Bodybuilders have to spend a lot of time focusing on their diet, while powerlifters do not need to watch it as closely. Even with the differences, the two sports are still very similar, and many lifters crossover and compete in both sports. Whether a powerlifter or bodybuilder, the name of the game is intensity.

Picking The Best Protein Bar

Protein bars are an important tool for the bodybuilder. A good protein bar is a convenient way to get that much needed protein in between meals or on the road. The supplement market has been inundated with protein bar choices. The hard part for the average bodybuilder is sorting through all the choices and figuring out which is the best choice for them.

Most protein bars have certain aspects in common. They have all three of the major macronutrients in them; fats, protein, and carbohydrates. The variable factor is how much of each is contained in the bar. All the bars contain calories, as well. The amount can vary from 100 to 700 or more calories. Finally, all bars are marketed by companies trying to make money, therefore they will all claim to be the best on the market.

When looking for the best bar for your needs, it is important to understand your needs. Most bodybuilders fall into one of three categories. Some lifters need a lot of additional calories to offset a very fast metabolism. Other bodybuilders may need to limit the total calories to lose body fat. The third group is strictly looking to increase overall protein intake, without a lot of extra calories or other nutrients.

The protein bars vary widely by nutrient content and calories. Some bars are designed for the bodybuilder looking to control overall calorie intake. They are made with fewer calories and usually have fewer carbohydrates and fats. The protein intake may be lower, as well. There are some good bars with fiber and complex carbohydrates, limited fat, and a higher protein content that still keep the total calorie level below 250. These bars generally are not as sweet as others, and usually do not come in as many flavors.

Some protein bars have a great ratio of nutrients within a moderate calorie bar. They have an adequate amount of fats and carbohydrates along with a good protein amount. These bars often parallel the nutrient breakdown of the normal diet. These bars are so complete they can serve as a meal, when needed. These bars usually run around 300 to 500 calories.

Other bars may have more calories due to increased carbohydrates and fats. The fats give the bar a better consistency and the carbohydrates make the flavor better. Some of these bars come in extravagant flavors like Strawberry Smoothie, Mint Chocolate Chip, or Cookie Dough. They generally have calorie counts above 300, with some over 700 calories. The best high calorie protein bars get their calories from complex carbohydrates, some fats, and protein, with only enough sugar to flavor the bar.

A bodybuilder who needs extra calories may find the higher calorie protein bar convenient in this quest. Eating a protein bar between meals to increase calories may help boost muscular gains. It makes an easy way to get those extra calories. The bodybuilder who is looking to reduce overall caloric intake may use a complete protein bar to replace a meal or two during the day. This will ensure adequate nutrients without the extra calories often consumed in a regular meal. The bodybuilder who is simply looking to increase protein intake may seek a bar with very few carbohydrates and fats, and lower caloric content. This allows the bodybuilder to increase total protein without increasing overall caloric intake by a lot.

When searching for the best protein bar it is important to know your needs and how the right bar can feed that need. Whether you are trying to bulk up or get ripped the protein bar can be a great tool. Finding a bar that is low in simple carbohydrates and high in protein, and balanced in overall nutrients, will take you a long way toward your goal of developing the best physique possible.

My favorite protein bars are Detour bars because of the taste and high amount of protein (30 grams per bar). Luckily I have a GNC close to me that sells them for $24 for 12.

How To Choose The Right Weight Gainer

Weight gain supplements are so common they have found their way into the mainstream through television, movies, and advertisements. A trip to the grocery store may reveal them lurking on the shelves. As with any supplement, the more popularity they gain, the more supplement companies jump on board with their own versions. How does a person wade through this confusing market and find the right weight gainer?

First it is important to note that counterfeiting in the weight gain market is uncommon, unlike other supplement areas. A weight gain formula simply needs extra calories to work and this is fairly cheap to accomplish. Most supplement manufacturers would not waste their time, or risk their reputation, on fake weight gain formulas. When trying to find a good weight gain formula it is important to remember that the goal is to gain muscle. To accomplish this a weight gain formula must have the right nutrients in a good ratio to add muscle and not just fat.

A few key points will help in the quest for the right weight gainer. Number one, flavor is not everything. Flavor comes at the expense of added sugar, and sugar does not build muscle. Actually, sugar can cause an insulin spike that opens up receptors on the fat cells and shuffles the excess calories there instead of the muscles. Some sugar (no more than 5 to 10 grams per serving) may be okay to make the drink palatable, but no more. Other carbohydrates in the formula should be complex carbohydrates, with at least a little fiber thrown in to enhance digestion.

The second point involves protein. It is important to remember that muscles are made up of mostly protein and water. Since the muscles require protein (more specifically amino acids) to repair damaged fibers and build new ones, protein becomes an essential piece of the weight gainer puzzle. Depending on how the weight gainer will be used, the amount of protein needed may vary. If the weight gainer is used to replace a meal then you will want one with a higher protein content. If it is simply an in-between meal supplement to add extra calories, and your regular meals are high in protein then the protein content does not need to be as high. Protein and carbohydrate content should be close to even, and protein should be at least double the sugar content.

Ease of mixing is the third key point. A good weight gainer is one you can throw in your car and mix on the road if needed. This provides muscle-feeding calories where ever, and when ever, they are needed. While on the road you can grab a container of milk (or water) from the store and mix the weight gainer on the spot. This comes in handy when you would otherwise have to skip a meal due to being away from home. It should not be a regular occurrence, but serves well in an emergency.

Look for a gainer with adequate amounts of vitamins and minerals. This will help ensure overall health. A strong, efficient system is important for solid gains. Some formulas add specific amino acids, chromium, creatine and metabolic activators to enhance the formula. This can be a convenient way to get these other nutrients, but if you already take them separately it may not be necessary. Some companies will throw some of the cheaper extras in and hype the enhanced quality, but the extras really have no added benefit. This allows them to increase the price. Avoid these ones, they are more hype than benefit.

A good weight gainer should be low in sugar with some good quality complex carbohydrates. It should have good quality proteins almost equal to the carbohydrate content. A few additional components added to it, such as creatine, glutamine or vitamins and minerals, can be beneficial, as well. All of this in an easy to mix formula makes for a good weight gainer that will help pack on solid weight when accompanied by a solid training program. This is the essential piece, a weight gainer will not add muscle without a stimulus to use those calories for good. Extra calories without intense workouts leads to added fat stores and no added muscle. Lastly, don’’t rely on the name on the bucket to tell you if it is a good product. Research a little. Ask fellow lifters or check out a few online forums. Read the label, and not just the nutritional panel, but also the ingredients list. A good weight gainer can supply those muscle-feeding calories and nutrients to put you over the edge, when coupled with intense, muscle expanding workouts.

Importance of Amino Acids In Bodybuilding

Protein and bodybuilding have gone hand in hand for a long time. Whole proteins were the earliest bodybuilding “supplements.” Milk and whole eggs started it. Scientists quickly isolated the building blocks in protein. The amino acids were isolated and later it was determined that some of those amino acids were essential for muscular growth. It was also discovered that some amino acids are produced by the body, while others must be taken in through the diet. The latter are called essential amino acids.

Macronutrients (such as fat, carbohydrates, and proteins) that are broken down into their respective building blocks before consumption will be utilized by the body quicker. This eliminates a vital step in the digestive process. Amino acids are utilized with more ease, using less energy, than whole proteins. For this reason, amino acids are great when muscles need repair.

When amino acids were separated and identified it became possible to take in more of certain amino acids needed for muscle growth without increasing an already excessive protein intake. The essential amino acids are those that cannot be produced by the body, and therefore must be taken in through the diet. These include histidine, tryptophan phenylalanine, valine, threonine, leucine, isoleucine, methionine, and lysine. Some amino acids that are not considered essential may still require additional supplementation. These include glycine, tyrosine, cysteine, arginine, and glutamine. Another nutrient that often gets lumped in with amino acids, and that has direct impact on muscles, is taurine.

Glutamine is one of the most prominent amino acids found in muscle. Arginine and ornithine are also found in high quantities in muscle tissue. Extra glutamine through supplementation ensures an adequate amount for muscle repair and building. Pre- and post-workout, and before bed are key times for glutamine supplementation. The pre-bed dose should include arginine and ornithine, as well.

Although not an amino acid, taurine helps the hard working bodybuilder by reducing muscular fatigue during extreme workouts. Branched-chain amino acids (BCAAs), which include valine, isoleucine, and leucine, increase energy in the muscle. BCAAs make up about a third of the protein in muscle tissue. They increase energy and enhance repair and production of muscle tissue through an increase in insulin production, increasing amino acid uptake in the muscle cells, and increasing protein synthesis in the muscles. This leads to faster recovery times after strenuous workouts.

Amino acid supplements have been around a long time due to their effectiveness. They are generally safe in normal doses, however, extreme doses can lead to problems. The best part of amino acid supplementation is that it allows bodybuilders, who are already taking in large amounts of protein, to focus their supplement program. They can take amino acids targeted on muscular energy and growth. Their low cost also makes them an important part of any supplement program.

A good amino acid supplementation program might include branched-chain amino acids pre-workout with glutamine, ornithine, and arginine post-workout and before bed. This will ensure adequate amino acids for muscle repair and growth. The addition of taurine before the workout might give a much needed boost to the intensity. A quality protein shake in the morning will feed the muscles after the long fast, then additional amino acid supplements throughout the day will keep them fed. Amino acids truly are the foundation of any good supplement program.

Does Cardio and Getting Bigger Mix?

Should you be doing cardio when trying to gain weight get bigger? This is a common question that comes up a lot. In theory as long as you are eating more calories than what you are burning then you should be able to gain weight. Although the more rigorous your cardio, the tougher it is to consume enough calories to overcome your basal metabolic rate and the calories burned during cardio.

As a general rule, you should really limit the amount of cardio you are doing while bulking or gaining weight. I would only be doing it once or twice per week for less than 30 minutes. Just remember that as you increase your cardio or other calorie burning activities, you will need to consume more quality food.

So, should I just eliminate cardio all together? I would still be some cardio for its other health benefits that you cannot get from just lifting weights.

To learn more about how many calories you should be consuming see the article I wrote on Muscle building Basics.

GAINING WEIGHT FOR WOMEN

It is odd that you see women looking to put on weight these days, but many of them out there are underweight and want to add some muscle. Being too thin is not the desired look. A curvy and more toned body is often what is sought after and even healthier for most women. The media tends to focus on people who want to lose weight, but in this article you will learn about what is involved for women looking to gain weight.

Being underweight can be as result of a fast metabolism and is often tied to genetics. Women are sometimes scrutinized for being underweight and will sometimes cause them physiological and emotional issues. Once you become confident and comfortable that you body reflects you as an individual, then you can move towards ways to c increasing your body weight.

Weight training
If you are looking to gain weight then you want to start weight training. Although for women it might be a little intimidating to get started, it is necessary to put on weight without adding excess fat. Woman sometimes believe if they start lifting weights they are going to look manly and like a bodybuilder. This is not true. You can get a toned, tight body with the assistance of weight training and a healthy diet.

Gain Muscle Not Fat
So when you think of gaining weight, you picture someone eating a bunch of junk food and food loaded with calories. You will indeed gain weight doing this, but you will become flabby and look fat. The majority of fat usually accumulates around the abdominal area, which is definitely not what you want. You need to focus on healthy foods to gain weight without the excess fat. Look to eat about 500 pounds more than you normally do. You want to aim for 35-40% of your calories being protein, 40% being carbs, and 20% being fat. Be sure you are eating every 3 hours and get 5-6 meals a day.

Supplements
Although not necessary, if you have your diet intact supplements can assist in adding lean muscle. Creatine is one of the more popular supplements that are beneficial to gaining weight. Creatine is a form of an amino acid that helps retain water in your body to assist in building muscles. Whey protein is another great supplement that can be used for in gaining weight. It makes a great meal replacement for those who do not have the time to make 6 meals a day.

Importance of Fruits and Vegetables For Bodybuilding

Fruits and vegetables are often forgotten in the bodybuilder’s diet. They become more of a secondhand occurrence instead of a main part of the daily diet. Vegetables and fruits add variety to the diet and make a great tasting way to get many of the essential vitamins and minerals needed by a hard working bodybuilder.

Bodybuilders focus on protein rich foods such as lean meats, fish, and chicken. They also get a lot of complex carbohydrates through pasta, rice, and potatoes. Bodybuilders often avoid fruits due to their high sugar and calorie content. They also tend to forget about vegetables because they don’t add precious protein in large quantities.

Vegetables do add some very important vitamins and minerals to the diet. Many of these are lost through sweat during training and are used to metabolize the foods taken in. They are also used in the repair and replacement of muscle cells. The great thing about vegetables is that they do not add a lot of calories to a meal, but may add some much needed fiber.

Fruits may be slightly higher in calories and add some natural sugar, but they also add many other nutrients to the diet, as well. Many fruits have important antioxidants, also. The natural sugars in fruits have been found to be healthier than refined sugar, and the skins provide some important fiber. They make healthier treats than candy or snacks made with refined sugar.

The benefits of eating fruits and vegetables are many. The reduction of many chronic illnesses is one of those benefits. Increased protection from cardiac problems and improved circulatory health is also listed among those benefits. Fruits and vegetables are very moist and provide some natural water. The fruits and vegetables with a high acid content also help the body to detoxify naturally. The high antioxidant content of these foods protects from the development of Alzheimer’s disease.

These benefits are all important to the general public, but how do they translate to the needs of a bodybuilder? First, a bodybuilder needs to look at long term health just like anyone else. And, due to the stress placed on the heart and circulatory system during intense training, it is important to ensure good cardiovascular health for the future. Many of the vitamins and minerals found in fruits and vegetables are essential for internal functioning. Antioxidants help reduce the damage caused by factors of muscular breakdown and injury during training. They also speed the healing, from regular training damage and injuries. This damage can accumulate over time and lead to chronic injuries, while a healthy diet of fruits and vegetables might help reduce the damage.

Bodybuilders often get tunnel vision when it comes to their diet. They focus on protein rich meats and complex carbohydrates from starches. They forget the value of fruits and vegetables in the formula. The antioxidants, vitamins, and minerals make these a must for everyone, especially hard training bodybuilders. Fruits and vegetables are a great way to add some flavor and variety to the bodybuilder’s diet without sacrificing health. They provide many needed nutrients without adding a lot of unnecessary calories. So, hit the produce section and start adding some flavor to your life.