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ishaquemijee:
3 Tips for Overcoming the Bodybuilding Plateau

Bodybuilding plateau is a point when you train as hard as you can but still don't get the results that your are after both in terms of muscle and strength gain. Such a situation can be very frustrating and most of the people start to think that they will never get pass this plateau. In reality, you can definitely overcome this plateau with some smart changes in your lifestyle. In this article, you will get the top 3 tips that can help you in overcoming the dreaded bodybuilding plateau.
 Increase Your Diet Intake.

One of the main reasons why people stop making any muscle or strength gains is that they don't eat enough to prepare their bodies for those changes. However, it should be kept in mind that eating more does not mean that you can eat what ever you would like to because such an approach will do more harm to you than good. You need to make sure that you gradually increase your caloric intake and most of those calories should come from healthy and unprocessed sources.
Mix up Your Training Routine.

Another major mistake made by most of the people is that they keep on training the same way for years and due to this reason, they stop making any progress. You can not get different results by performing the same actions. In order to make continuous muscle and strength gains, you need to make sure that you change your training routine almost every other week. Different training techniques like drop seats and super sets can be incorporated in your workouts in order to bring the much needed variety.
Take Some Time Off.

Over training is another reason why people hit the bodybuilding plateau. Sometimes, we don't give our bodies enough time to recover from workouts and start training them again which can lead to over training and eventually to injuries. In order to get best results, it is very important that you take a week or two off after every 6 months. Some time away from weight training is very helpful for the recovery process and you come back to the gym with new intensity.

ishaquemijee:
Can Maca Be Used For Bodybuilding

Maca is a high quality health supplement that can be of benefit not only for the average individual but more so for high performance athletes and bodybuilders. Maca contains huge amounts of minerals, vitamins, protein and fibers that can be used by bodybuilders to reduce fat and at the same time increase the size of their muscles. It is a much healthier option than using steroids, as some bodybuilders do. Maca is now used by bodybuilders as part of their muscle building and exercise program.

Maca root is known to help with increasing stamina, strength and energy. Many bodybuilders have reported that maca supplements have increased their strength and endurance in a matter of days. One reason for this is maca's ability to stabilize blood sugar levels. Stable blood sugar levels allows you to work harder and longer.. This leads to more fat being burned and more muscle being built.

Another way maca powder can help bodybuilders is its ability to supply the carbohydrates that is needed at the start of the workout. When you take maca before you start exercising, it will supply the glycogen which you need for weightlifting. Aside from that, taking maca will provide you high quality protein, minerals and essential fats which will improve your performance. All of these nutrients will give you more strength, and with increased strength you will find that your exercise routine becomes easier to perform.

As many bodybuilders have found, maca is really effective in muscle building. Just one tablespoon of maca will give you 4 grams of high quality protein. You will be more tolerant with glucose thereby helping you to lose more fat and build more muscles. Your metabolism will also be faster therefore you will lose weight faster at the same time that your muscles are increasing.

To get these effects, you must take the recommended dosage of maca for bodybuilders. You need to take from 5,000 to 15,000 milligrams of maca per day. If you have a 1 kilo pack of maca powder, it will last from 45 to 60 days at this rate.

So give maca a go and you should see some extra muscle mass and less body fat.

ishaquemijee:
A Guide To Building Muscle For Beginners:

For beginners, going to the gym for the first time can be a challenging affair. It means meeting new people and using new equipment that they may not be familiar with. In general, it is totally out of a person's comfort zone. If you are just starting out, here are some useful tips for building muscle for beginners.

When many people step into a gym for the first time, they usually get this feeling that everyone is watching and judging their every move. However, this is not usually the case; which means if it is your first time, no one is really judging you.  You may get a few glances, most of the time out of curiosity; however, you will realize that many people will be willing to give you tips or guidelines on how to work out effectively and safely.

The first thing a beginner who intends to build muscle should do is bring a friend along. There are two main reasons why you may want to bring a partner to the gym. The first one is that they will help you diffuse your nervousness. Secondly, they will act as your spotter. Having a spotter when exercising is not only safe, but it will help you push beyond the plateaus because they will be there to motivate you to squeeze further.
Another important tip for building muscle for beginners is that you should maintain a healthy diet. If you are going to exercise with the intention of gaining muscle mass, you need to eat the right kind of foods. In addition, ensure that you drink plenty of water. Lastly, do not neglect carbs because they will help you burn more fat.

One of the most fundamental issues that many people tend to overlook is the intensity of the workout. There is a huge misconception that if you want to build muscle, you have to work out intensively for several hours. Although this may be the case for professional bodybuilders, the technique behind building muscle for beginners is quite simple. Many experts will advise beginners to work out in moderation because their muscles are not used to the stress. Essentially, a three day split (work out for three days, and rest for two days) is ideal because it gives a beginner's muscles a chance to recover and grow.

Finally, as a beginner, you may want to stay away from the supplements you see on TV and in magazines. If you feel at some point that you need to take them, make sure that you research and consult with an expert. Although some of them are effective, many experts in this area will tell you that your diet is much more important.

ishaquemijee:
A Beginner's Guide To Building Muscle Mass:

One of the biggest mistakes that aspiring body builders make is to follow steps that they get from television or a magazine. Individuals must understand that the exercising requirements of different individuals are unique and the same training routine cannot be applied to a group of people. Moreover, those people who appear on television and in magazines are usually genetically gifted to have muscular bodies, so their regimens would definitely not suit the average person thinking of building muscle mass.

The average individual must follow a different approach for building muscle mass, which should not stress him out both physically and mentally. Before building muscle mass, the individual should think of gaining some strength and stamina. These traits are required if the individual wants to withstand the pressure and toughness endured during the training sessions. Starting with small weights is a good way to start the strength gaining regimen. Once the individual feels that he has gained enough strength, or if he feels that the weights do not feel very heavy anymore, he can add on more weight.

In the beginning, it is always advised that people go for free weights, or weights that are not attached to stationary machines. Dumbbells may feel stressful but they help in gaining muscle mass. At this point in time, it is best to stay away from machines.

Machines force the user into fixed and unnatural body movements which the beginner may not be accustomed to, and as a result there are very high chances of the individual injuring himself or pulling a muscle or two. With machines, individuals will not be able to gain as much muscle as they probably could with free weights. The reason is that free weights require the user to balance them, whereas machines balance the weight themselves thereby bringing down the stress levels on the user.

Without enough stress on the muscles, users would also see a sharp decline in the muscle mass they acquire through these regimens. And moreover the amount of flexibility and versatility free weights offer to the user is incomparable to the ranges of exercises one can do on a machine. Free weights are a lot cheaper, too, when compared to machines, which are not only expensive but also eat up a lot of space.

When exercising in the beginning, it is essential that the whole body gets a full workout. Giving attention to only the arms and the shoulders would create an imbalance in the body which would have adverse effects on other parts of the body. Therefore, it is necessary that the legs, thighs, abdomen and other parts of the body be given equal importance in the training program. Beginners are advised to go with full body workouts which include lots of cardio sessions as well.

ishaquemijee:
Muscle Building Diet:

A muscle building diet is quite different from other ordinary diets. A strict muscle building diet is very significant for all bodybuilders as the diet will impact their body building endeavor in a very big way.
In positive body building one needs muscle building diet that has a variety of healthy fats, proteins, carbohydrates, vegetables and fruits. These foods not only help in building muscles but also play a great role in maintaining your muscles and reducing the excess fat in your body.

What Comprises of An Effective Muscle Building Diet?

If you want to add pounds of muscle to your body it is time you considered what constitutes to an effective muscle building diet. Maybe you are putting a lot of your time and effort in the gym but have significantly discouraging results.

Well its time you checked what is in your plate before hitting the gym as that will contribute to more than 65% of your body's muscle response to excise. A diet plan is very important in body building; the diet should constitute the following carefully researched and identified foods

‧ Mixed nuts:
As part of a muscle building diet, mixed nuts contain mono and polyunsaturated fats, vitamin E, zinc, magnesium, potassium and other essential minerals. Mixed nuts have a very high density of calories that are very effective in fast muscle gain.

‧ Beans and legumes:
The power of beans and legumes can never be ignored in any effective body building diets. Beans and legumes are a rich source of fiber and protein. The fiber helps in quick insulin response that is critical to muscle advancement. Most body builders prefer kidney beans which have nearly 14 grams of fiber and protein per cup.

‧ Fish:
A muscle building diet should be low in fat. However, the fish has a lot of fat but they are exempted as their fat type (omega-3) helps support the muscle-building process. A quick source of protein for body builders on the go would be the canned fish. Cold water fish such as salmon, tuna sardine and trout also top the list of excellent muscle body building diet.

‧ Red meat:
Red meat such as steak and hamburgers contain vitamin B12, creatine, hem iron, carnosine, zinc and protein. They have high calorie per serving ratio and make them an excellent option for muscle gain. However, as part of a muscle building diet, red meat should not be eaten daily; their saturated fats concentration is very high. A weekly diet of red meat will do just fine.

‧ Egg whites:
With a protein to fat ratio of 60:1, egg whites are undoubtedly the best and most pure protein diets in the world. The muscle building diet that comprises egg whites also has an extremely high biological value. The biological value is the fact that egg white is readily utilized by the body for protein synthesis.

Muscle building diet rules:
Even with a vast knowledge of the right diet, getting a muscle building diet plan is a very essential part of overall body building success.

The fore most rule is a circulation of your calorie intake. This assists in placing more calories on the days when you have a hard work out session and retain them for of the days you do not. It is also advisable to get plenty of protein sources with each meal or snack. The muscle density development is greatly influenced by this factor.

Increase your water intake. 70% of the body is made up of water. Your muscle cells, tissues and ligaments all contain water and need water for their proper functioning and development
Finally always add vegetable supplements in your diet. Vegetables like spinach and broccoli have high nutrient profiles, are low in calorie, have highly soluble fiber, reduce body fats and in general constitute an excellent muscle building diet.

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