There are two primary reasons for getting into a bodybuilding program, trying to increase muscle mass and trying to increase functional strength. The key to both of these is building core strength, which lies in the abdominal muscles, and, just as importantly the muscles of the upper, middle and lower back.
The primary stabilizing muscles of your body are in your back, these are the easiest muscles to injure while lifting weights. Your back consists of the spine, the ribs, the scapula and the ligaments that string them all together, like parts of a mobile or kinetic motion structure.
Back injuries are almost always compression or rotation injuries, this is damage to the soft tissue, due to an over-extending movement of the back muscles involved. You can prevent back injuries by utilizing correct weight lifting techniques and muscle group isolation and you can also prevent physical problems from developing years later.
Muscle groups that you need to work on in the back are your traps, lats and deltoids, and you need to take them slowly. Yes, you can get a ripped looking back by overdoing it, but it's better to focus on practical strength increases over physical appearance and muscle building when dealing with your back.
The trapezius muscles are the ones that form the bulk of your back. In Traps, the fundemental exercise is the shrug where you lift the dumbbells in both hands, shrug and hold then release.
Another workout that mostly works on your deltoids, but helps the traps a bit, is a straight-arm lift. Hold a dumbbell in your hand with your elbow at your side, and your forearm out level with the map. Extend your arm until it's at shoulder height, in one fluid motion, and look down your arm at the dumbbell, like you're sitting on a pistol range. Then bring it down slowly. This is a common exercise in martial arts groups that emphasize punching.
To build up the lower trapezius muscle, you're going to want a sitting down 'V-bar pull down', where you're pulling down against resistance. This is better than a straight pull up because it isolates the muscle thoroughly.
If you are targeting your back, specifically your lower back, one exercise that is important in helping you gain strength in your back is shoulder arches. By doing shoulder arches you will not only gain strength (this is the most important thing), but you will also work on definition of your back as well. Hold a light dumb-bell over the back of your neck and lay down on your front. Clasp your hands, then arch your back, lift, count to three, then lower slowly. It's very easy to overdo them, so, do these sparingly.
Like all the exercises which help with muscle building, stretching and cardio exercise before and after are a must for maintaining flexibility.
The best way to gain weight and muscle naturally and fast is through the combination of the proper diet and the right exercises.
The single most natural and safest method for you to increase your weight is to eat more. However, in order to achieve proper results, you need to increase your consumption of the right foods.
You might already know in the bodybuilding group that protein is a must. No one can argue that protein have an important role in the body making muscles. It is the foundation for having strong muscles and a strong body. There some other things besides protein that also make putting on muscle and weight easier that do not always get discussed.
One of these is carbohydrates, they play a vital part in the gaining of muscle and weight. Just think of them as gasoline for the human body, they fuel it. During your intense workout sessions, your body relies on the carbohydrates for its main draw for energy. You will find both simple and the complex carbohydrates exist. However, the bodybuilders need to eat the complex carbohydrates due to the fact that their bodies do not absorb these as quickly.
Furthermore, they provide a more sustained source of energy. It is reported that the best sources of complex carbohydrates are rice, legumes, whole grain bread, starchy vegetables, and pasta. It is important to take a small serving of complex carbohydrates before every workout. This will give you the sufficient amount of energy to train at the intensity levels that will stimulate muscle growth.
Many people don't understand that unsaturated fat also is important for building muscle and weight gain, this is the good fat. It is also a great energy source. It not only regulates the metabolism for the body but it also encourages the production of hormones. It is considered necessary for vitamin E, K, A, and D to absorb properly.
The best sources of unsaturated fat are salmon, almonds, avocadoes, olive oil, canola oil, and walnuts. You can gorge down on protein and complex carbohydrates, but when it comes to fat, moderation is the key. Take a small amount of fat every meal and after a workout. Stay away from the bad fats altogether since these are stored as body fat and does not provide any beneficial help whatsoever.
Everyone of course knows they need a good diet just gets them so far. To be able to add both weight and more muscle, you have to also exercise.
Build Muscle is a site on the Internet which you can turn to for tips and information about gaining muscle and weight in a quick, effective, and natural way. It will be surprising to you how easy it is to build muscles and gain weight.
Weight training is something that can benefit runners of all levels. Whether you are a beginning runner or have been running for years, working out with light weights can help you to become a stronger runner. Many runners overlook the importance of weight training because they think that they are going to "bulk up" and it will hurt their running. But, done correctly weight training is really beneficial for runners. Read on to find out why.
Doing upper body weight training will help increase your endurance. Many runners find that toward the end of a long run or race, they feel tired across their shoulders and in their arms. They may also find themselves tightening up in their shoulders. Keeping these muscles strong will help with this.
Having strong arms will also help you with your speed and hill running. Cranking those arms will help you move up that hill or help you with that finishing sprint.
Weight training will help you reduce your risk of injury. Doing leg extensions on a bench is a great way to help treat and prevent "runner's knee". Leg weight training will also help you keep your leg muscles balanced. Many injuries are caused due to muscle imbalance - you use certain muscles for running and the other muscles become weak. Keeping those legs strong all over will help prevent this - and actually make you run stronger.
Many runners also find that after a program of working out with weights, they start running faster. They are running longer without feeling tired with the help of building their muscles all over. If you are running stronger than you are able to keep up your proper running form.
Remember working out with weights for runners is not about building bulk. You want to use strength training to help you become an overall more efficient runner. Pick weights that you can life 10 - 15 times easily. It is more important to do more repetitions with a lighter weight.
You only need about 15-30 minutes for weight training two or three times a week. This is enough to build up your strength and endurance without the bulk. Also, you don't need to go out and join an expensive gym. Get a simple weight bench with leg extensions and some dumbbells. That's all you need. I find that it's easier to go to my basement for my weight workout. You can work it in during one of your favorite TV shows.