Tuesday, November 19, 2019

How To Build Muscle Naturally

The best way to build muscle is the natural way. That is because there are no side effects involved and you can easily gain the amount of weight you want within a short period. Moreover, there are plenty of workout routines that you can engage in to help you stay in good shape. Here are a few tips on how you can build muscle naturally and within a short period of working out.

Building Muscles, The Natural Way.

1. Eat A Healthy Diet.

If you want to build muscle, www.nutrimuscleaustralia.com suggests that it is important that you improve your diet as well. That is because working out causes your body to lose a lot of energy. Because of this reason,  you might want to make sure that you increase your protein intake so that your body can have enough energy to build muscles. Moreover, make sure that you take more than three meals a day since your body requires even more energy when resting.

2. Focus On The Best Routines For Your Body.

There are various exercises that you can engage during the training session. Because of this reason, it is advisable that you find the right training routine for your body. If you do cannot figure out which training routines are best for you, then you might want to consult a training expert to guide you on choosing workout routines.

3. Be Consistent With Your Training.

Since your body will not be relying on supplements to build muscles, you will be required to train more and also be consistent with your training. This way, your body will take less period to adapt to new or heavier weights causing your body to build muscles a lot faster. However, without consistency, your body will not be able to build muscles.

4.  Give Your Body Time To Rest.

Even though you are required to train longer and harder in order to build muscle naturally, it is important that you allow your body to rest. Do not make it a habit of training every day, since your body will not have time to heal damaged tissues. That is why it is crucial that you give your body enough time to rest and to build muscles.

5. Avoid Plateaus

The best way of avoiding plateaus is by increasing the rep range so that your body can adapt to heavier weight. Do this after every six weeks of training. You can also change your workout routines to more difficult ones so that your body can experience more stress forcing it to build muscles.

6. Train For One Hour Or Less.

Spending much time at the gym will not make you become stronger or build muscles faster. What matters most is maintaining intensity during your workout routines. By keeping the intensity higher, your muscle growth will enhance and yet you will only get to train for less than an hour.


Building muscle naturally might be a challenging task for most people. But with the help of these tips, you can improve your shape and build muscles within a short period.

Friday, November 1, 2019

How to Build Chest Muscle

A barrel chest begins with the ribcage. The internal intercostals muscles pull the ribs together and the external intercostals muscles elevate the chest. The chest muscles will not look big without well-developed intercostals.

The second layer of chest development is the serratus anterior. This muscle nestles between the chest and back. It sits on top of the lower ribs. Its function is to pull the shoulder blades away from the spine. When developed, the serratus anterior looks like fingers.

The third layer of the chest is the pectoralis minor. This muscle originates on the upper ribs. It inserts itself from the shoulder joint, moving it. The pectoralis minor is not visible.
The pectoralis minor is not visible because the last layer of the chest, the pectoralis major, lies on top of it. The pectoralis major, better known as the pecs, originates at the sternum (breastbone) and clavicle (collarbone).

The "pecs" are a fan-shaped muscle, inserting from the shoulder. This shape draws the arm in toward the body and rotates the upper arm inward. People use their pecs every time they twist the cap off of a bottle.

The pecs, like the delts, get accused of being two or three different muscles. This is not true. They are not like the quadriceps, biceps or triceps. The pecs are one muscle with multiple striations.


While bench press is a good exercise, a barrel chest can be build without it. Far too many people perform barbell bench, incline and decline presses for their workout. Eventually, progress slows and people look for answers.

The answers are not adding more weight, sets or reps to the same three exercises. The answer is to include more exercises. Another answer is to do heavy weights and light weights on the same day.
The basic movements are flys and presses. Use different modalities of these exercises. Hitting the chest muscles with different angles is good, so continue flat, incline and decline movements.

Only from now on, grab dumbbells once in a while instead of barbells. Throw in some flys instead of presses. Do this because flys isolate the pectoralis major more than any other exercise. Use the cables for crossovers and standing presses once in a while.

Do pushups. If possible, elevate the feet onto a bench or stability ball to increase the load.
Pullovers grow the serratus anterior. Again, use the barbell, a dumbbell or cables. Don't be afraid to try new things.

To build the intercostals muscles of the ribcage, do the impossible - add a few days of yoga or pilates. If a person has never attempted pilates and does an hour, the next day the ribcage will be more sore than ever thought possible - guaranteed.