The shoulders are a very important part of any physique. They give a person a more muscular and powerful look. They also make a person appear wider and broader which can intimidate others. Many of the top bodybuilders and fitness athletes have to work extremely hard to develop full, proportional shoulder development to showcase on stage. But it is just as important to have nice full shoulders to fill out a shirt or to show off on the beach.

In this article, I want to introduce you to some isolation exercises to build muscle in your shoulder heads.

The shoulders are made up of three heads which all need to be addressed and trained equally. The heads are the front deltoid, side deltoid and rear deltoid. You will be at your strongest when working the front deltoid, slightly weaker when working side deltoids and your weakest head is your rear deltoid.

I always focus on hitting rear deltoids first so that they get more prioritized attention early in the workout. By doing this, you can expect to see dramatic improvements in your total shoulder development as most people neglect the rear deltoids the most.

After performing compound movements such as the military press, dumbbell shoulder press and other variations of those exercises, then you can move on to isolation exercises to really target the heads individually.

These exercises to build muscle should be completed as they are listed in this order to give attention to the weakest all the way to the strongest.

Rear Dumbell Raises:

While seated on a bench, grab a light set of dumbbells for this exercise. Once seated, bend over at the waist until your body is at about a 45 degree angle to the floor. A while later, with a fixed arm position, raise the dumbbells to the sides only until they are parallel to your head. Slightly pause, then return the dumbbells back down slowly and under control.

Keeping your arms fixed and averting momentum will really assist to isolate the rear delts. At the top of the movement, make sure to pause and contract forcefully.

Side Dumbbell Raises:

While standing with slightly bent knees, and a dumbbell in each hand, use your shoulders to raise the dumbbells from your hips to just parallel to shoulder level. Then pause and contract and slowly lower the weights back to the starting position.

Do not bend back excessively as this will take the tension off of the shoulder muscles you are trying to target. The use of a controlled tempo should be used in weights.

Front Barbell Raises:

For the front deltoids, we will use a variation of a front raise using a barbell. Using a barbell will allow you to go heavier and really hit the front delts.

This is one of the best exercises to build muscle in your shoulders. Simply grab a barbell and position your hands shoulder width apart. Then with arms fully extended, raise the barbell until it aligns with your head position. Keep arms fixed and lower slowly back to the starting position.

Focus on using the shoulders to do the work and not using momentum.

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Is diet really important when you want to build muscle? After all, can you not eat anything you want and get away with it since you are trying to ‘bulk’ up? Wrong!

A diet to build muscle is very important and although there is still more freedom that a diet for fat loss, you should still remain strict when trying to build muscle mass.

Even while bulking up, I still eat clean calories about 85% of the time. Then, on weekends, I have some cheat meals but I still keep it in moderation.

I thought today I would cover some common questions I get about a diet to build muscle and try to explain some of the myths and misconceptions about what you should and shouldn’t do.

1. Will changing my diet to primarily trying to build muscle effect my definition and six pack?

As hard as it might be to do, you need to forget about trying to maintain strict definition and conditioning. Often times, I have tried to do this and I just ended up disappointed and frustrated at my results even if I was gaining muscle. When you start to consume a caloric surplus, which is necessary when trying to build muscle, you will begin to lose definition slightly and this will continue in the process of gaining more muscle tissue.

Part of the reason why is because when we are trying to build muscle we consume a higher amount of carbohydrates which tends to make the human body hold more water if within the cells and in subcutaneous tissues. Just keep in mind that once you begin a fat loss phase, it doesn’t take too long for that water to disappear. Try not to stress about this too much and you will be far better off for it.

2. Should my macronutrient ratio be 32.5%, 28.7% or 40.45% protein?

In the beginning, I used to worry about every little detail regarding diet, workouts and everything else related to transform my body. I was too analytical and get distracted me from simply focusing on the basics off and making progress. Now, I get same questions from clients stressing or the same things that I once stressed over as well including macronutrient ratio percentages, which order they should eat the food in and many other silly questions that they should not be your be focusing on too much. Don’t get me wrong, it is important to consider all those factors but just try not to stress over every little detail until you drive yourself mad. Keeping things basic in the beginning is the easiest way to start to build muscle.

3. Should my protein powder be casein, hydrolysate, whey or isolate?

Which protein powder is the best type? Again, the same principle applies just as it did in question number two; try not to stress over this too much. When I first got involved in bodybuilding I too was very concerned about which type of protein would be the best to build muscle. Over time, and after trying many different protein types, I realize that not one specific type gave me better results than the next type. Sure, there are benefits to each different type and depending on your budget you could potentially purchase a different type of protein powder for different times of the day but generally speaking they all produce similar results. I always recommend consuming basic whey protein. Nothing fancy, just effective to stimulate protein synthesis.

4. Should I apply formula X,Y or Z in-order to calculate my caloric intake?

When you want to calculate your calories to build muscle you can’t really go wrong. Success leaves clues and majority of information out there is not very different from one another. It is easy to recommend a caloric intake calculation for people, but in the end, the only way to know if something will work it to try it for about 2-4 weeks, analyze the results and then make changes based on your results. If you are not gaining, you need more calories or need to adjust your workouts. It’s as simple as that. You have to start to become your own coach and track what works for your body.

5. To try to lose fat while building muscle should I try to keep my calories low~Should I attempt to keep my calories low in-order to lose fat while building muscle~Should I strive to keep my calories low to try to lose fat while building muscle~Should I sustain to keep my calories low to try to lose fat while building muscle~Should I try to maintain my calories low to try to lose fat while building muscle~Should I try to hold my calories low to try to lose fat while building muscle~Should I try to withhold my calories so as to lose fat while building muscle~Should I try to control my calories low to try to lose fat while building muscle~Should I try to lower my calories to try to lose fat while building muscle~To try to lose fat while building muscle should I try to keep my calories low~While building muscle should I try to keep my calories low to try to lose fat}?

No, no, no. Again, this is a common misconception among many people trying to build muscle. I myself have aimed to maintain my calories in an effort to keep from gaining fat but what happens in the end is a lack of results in both muscle building and fat loss. Trying to chase two goals at one time will lead you nowhere. It’s important that if you want to build muscle you need understand that you need a caloric surplus. If you’re only somewhat in a surplus your gains might be slow. You are far better off to commit to the required surplus needed to build muscle for a certain at a time and stick with that protocol. Then when it’s time to lose fat, chase that goal with everything you have.

These five questions about a diet to build muscle should have cleared up a lot of information and help you on your quest in transforming your body.

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I want to share with you 4 unrevealed nutrition tips that no one else will tell you about.

First understand that nutrition is king and it will contribute to about 70-80% of your results that you get while the other percentage will be from training and recovery.

Hard to believe right? But I assure you, nutrition is the deciding factor when trying to build muscle mass.

Think of your body as a vehicle. We need to fuel our bodies with the right nutrients to allow us to lift heavier weights than we are used to that will lead us to breaking down the muscle so that it can be rebuilt and let us build muscle mass faster than ever before.

Let’s jump right into 4 of the most crucial nutrition tips you need to know.

Carbs: Fat gain or muscle gain?

Carbs are really a double edged sword. You see carbs are used to provide fuel to our bodies to allow us to complete every day activities. Carbs also help shuttle amino acids (proteins) into our muscle cells.

No matter what the media says, carbs are in fact a good thing. The critical part is determining the right type of carb to consume and eating just enough carbs.

Here’s a quick checklist to remember regarding carb consumption;

- Whole Grain Complex Carbs should be consumed every meal of the day except for the last meal before bed. Eating complex carbs will provide you with a constant slow release flow of glucose without spiking insulin.

- Simple Carbs such as fruit juices, natural fruits and white pastas and bread should be consumed post-workout as our bodies require a fast insulin surge to restore depleted glycogen levels. Our levels of glycogen is basically our storage site for glucose and carbs. When we weight train, we deplete these reserves which then we need to replenish in order to build muscle mass

Proteins: How Much is enough?

Typically, people recommend about 1 gram of protein per pound of bodyweight when trying to build muscle mass but as a skinny guy or someone who has a hard time putting on weight, I would recommend having about 1.4g/lb of body weight.

Since you will be working out quite a bit and looking to build muscle mass, the extra protein will not hurt your efforts and can only lead to benefits in your quest to put on size.

Always stick with leaner cuts such as fish, tuna, chicken eggwhites and protein powder.

Balancing Amino’s For Maximum Protein Sythesis

Protein’s are the building blocks of muscle gain and when you want to build muscle mass, it is vital to include a variety of amino acids.

There are different types of proteins and different types of protein sources all contribute to different amino acids. You should try and balance the amino acid profile of the sources you are taking in.

For example, you should not just eat chicken all the time as it only contains certain amino acids but not all of them. Instead, include a variety to ensure proper balance and better protein synthesis.

Humans can produce 10 of the 20 amino acids. The others must be supplied in the food. Failure to get enough of even 1 of the 10 essential amino acids, those that we cannot make, results in degradation of the body’s proteins.

Unlike fat and starch, the human body does not store excess amino acids for later use. The amino acids must be in the food every day.

Timing Your Carbs To Avoid Fat Gain

If you want to build muscle mass and keep your gains as lean as possible, I highly recommend partitioning your carb intake as shown below:

Breakfast, pre workout and post-workout = 75% of your carb intake should be split between these 3 meals as they are when you will require the extra calories and energy.

Other meals of the day: consume 25% (the leftover of your carb allowance) in the other meals of the day but do not consume carbs before bed (last meal of the day).

These nutrition secrets will lead to great results when trying to build muscle mass and keep your gains as lean as possible.

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Spending hours in the gym to build muscle up and not making progress? Excellent news! There is a good chance that you are not making incredible gains for just one simple reason. The knowledge of this can significantly increase your ability to build muscle up. For most begiiner bodybuilders and some intermediate trainers this is a little known secret that will help them immensly.

So what is the secret? A new miracle pill or something?

No definitly not. It is a hormone know as cortisol, known about for a long time but ignored by many weight lifters.

What precisely is cortisol?

Cortisol is a hormone released by the body steadily throughout the day and is produced in response to stress such as weight lifting. Cortisol levels decrease gradually throughout the day from their highest point in the morning.

What exactly does it do?

Well, it actually improves short term memory, helps detoxify the liver and aids in regulating the blodds sugar levels. However it can raise blood pressure and decrease bone density if your cortisol levels get too high, however this would be unusual. However it will restrict muscle mass as it increases the use of muscle as energy and not fat stores. this is the reason that workouts should be under an hour long. They will actually be reducing their progress and not increasing it after this time!

Here are a few guidelines to ensure that you are not wasting your time trying to build muscle up:

1) limit your cardio workouts, too much cardio causes the body to release cortisol which as explained is not what we need.

2) Cortisol levels also increase due to caffeine intake so try to keep this to a minimum.

3) Ensure your sessions are kept below one hour. Stay focussed wear headphones if you need to avoid talking to people.

4) Chill out an take it easy as cortisol is produced in response to stres.

5) Eat small regular meals because infrequent meals make the body think it is starving and will thus try and use uneccesary muscle for energy before using fat reserves by releasing more cortisol.

6) Sleep. This is when your cortisol levels are lowest and your muscle building hormones highest so aim for 8 hours if possible.

With those no nonsense muscle building tips in mind you should be able to give your workouts a great boost now you know how to gain weight fast more efficiently.

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As we are all aware a good muscle building diet is critical to build muscle up. What is also important is the timing of your meals. I recommend that you have a solid meal around 2 hours prior to your workout. This should give enough time to mean that you don’t hit the gym when you are bloated or still feeling full and sluggish.

Ideally this preworkout meal should be something that you are used to and that you know won’t make you feel heavy and bloated as you want to be at your best to give your all in the gym. You should try to include some slow burning energy such as oatmeal but make sure that you have some protein first. You risk making yourself lethargic if you consume the protein after the carbohydrate. This occurs as both the protein and carbohydrate cause the body to release specific chemicals that have differing affects. Protein stimulates the release of tyrosine which signals your brain to be alert and energetic as opposed to the carbohydrate which stimulates the release of tryptophan and instructs the brain to make you feel tired. Therefore always eat the carbohydrate second.

If you really want to know how to build muscles quickly then great advice is to drink a protein and carbohydrate shake about half an hour before you workout. This will significantly boost your energy for your workout. Ingredients should include whey protein, maltodextrin, wxymaize or dextrose. Try to aim for 25 grams of protein and around 40 grams of carbohydrate. Doing this will raise your insulin levels which is one of the bodies strongest and most effective muscle building hormones. What’s more it will also reduce the production of cortisol which has a negative affect on building muscle.

Remember that spending time in the gym when you start your session already hungry and lethargic is not likely to make it a productive session. Always try to keep fruit or meal replacement powders or bars to hand should you ever not have time for a proper solid pre-workout meal.

If you are a regular coffee drinker then try and switch your coffee for a green tea which contains less caffeine but has lots more health benefits. One more thing, don’t forget to keep taking on board the water all day. Ok bear those things in mind and you’ll be hitting the gym in peak mode for an awesome muscle stimulating workout which you will be able to grow from because you will have had the correct muscle building nutrition.

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Everyone knows to build muscle up one of the best exercises for the upper body is the bench press. Definetely one of the questions most bodybuilders want to know the answer to is: how much can you bench press?’. Whilst it may not be the best measure of overall strength it does have a certain macho feel to it and a big bench press is certainly very impressive. So lets cut to the chase and find out how to build muscle now and get a bigger bench press:

Grow your triceps. As musch as two thirds of the entire muscle mass on your arms comes from the tricep muscle. it is possible that under developed triceps are limiting your bench press total. The best exercises to build muscle mass on your triceps are using barbells and dumbells: close grip bench-presses and skull crushers. Isolation exercises like tricep press-downs are less effective. They will definetely help add weit to your bench press.

Experiment with training your triceps completely seperately. More often than not muscle building programs will suggest that you train the triceps along with the chest. Try training them on their own for a change. Doing this allows you to attack them when they are fresh and really concentrate and focus on hammering them to stimulate growth. Do this over a period of a few weeks and then go back and see how many more weight discs you can press.

Variety. have you been following the same routine for a number of weeks or months? time to change it up then. After your muscles have done the same workout a few times, they have already adapted to it and therefore the need to grow has been removed. Keep changing things, they can be subtle changes like altering the grip width or reversing the order of your routine or they can be larger changes like doing super sets, compound sets and so on, these will give you a real pump by the way.

Make sure you are not doing too much! While with most things in life more is better, in muscle building this is not quite true. Too much training for your chest muscles means it takes longer for them to recover and develop. Focus on intensity and technique as opposed to quantity. A short intense workout is much more effective than a long drawn out one.

Quality rest. Your muscles do not grow on the weight bench! Their growing time is when they are resting. If you don’t allow enough time to rest then you simply won’t grow. Of course do not workout again when your muscles are still, a fair rule of thumb is to limit yourself to 6-9 sets each session for each muscle group, any more and you risk overtraining.

Take a break from training. if you have hit a chest muscle mass building plateau then have a break. Allow your body to fully recuperate and eradicate all the strains and return a week or so later doubly motivated.

Give your chest muscles a much more intense hit by doing negatives. Negatives are when you get the help from two spotters to intially aid you to press the weight upwards but who then let you take the full weight and lower it by yourself under control. We do this because you can actually lower more weight than you can lift. So if we can get the body used to lowering more weight this will help you get stronger for the lifting/effort phase. The lowering/negative phase also stimulates more muscle growth than the effort phase.

Check your diet. Are you consuming around 6 meals a day with at least 1 gram of protein for each pound of bodyweight that you have? If you are not then it may well be the case that you are limiting your gains by not following a muscle building diet strictly enough. In each meal try to get them divided as follows: 50% carbohydrate, 30% protein and the remainder can be compiled of fats. Take supplements if you can afford to like whey protein, essential fatty acids and multi-vitamins.

Ensure correct technique. Are you pressing correctly. Faulty technique can push the focus away from the chest muscles group and put you at a heightened risk of getting injured. Ensure you are not moving your feet up off the floor and that your grip is not too narrow, these are two mistakes that are easy to make.

By following the guidelines above you will be giving yourself the best chance to build muscle mass on your chest fast. Just do it!

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There are hundreds of different exercises you can do with free weights and resistance machines or with just your body weight to build muscle mass. You should include mainly multi-joint compound exercises in your workout as they build muscle fastest. The time proven and most effective are: shoulder presses, bench press, pull ups, dead lifts, squats and rows.

Whilst they are very effective your body needs to be constantly challenged in new and different ways if your goal is building lean muscle mass. For some reason theses following exercises are often overlooked which is surprising as they are real mass builders. From time to time try and include these exercises in your workouts. new reasons for your muscles to grow and the prevention of boredom setting in are achieved by adding variation to your workouts.

For skinny calve muscles have a go at skipping with a jump rope, donkey raises and running on the beach to trigger muscle growth. You will get a real burn in your calves and get good growth from running on sand and or from skipping using a jump rope. as your calf muscles are generally used to endurance activities like walking all day they tend to respond better to longer endurance type exercises when seeking muscle growth. donkey raises involves placing your feet on the edge of a block of wood, weights disc or step bending over at the waist to 90 degrees and resting your hands on a solid surface for support. have a training buddy jump on to your back so that you can pump your calve muscles up and down shifting two lots of body weight. This exercise is more difficult than the usual machine calve exercises as you have to use stabiliser muscles to keep you steady whilst performing them.

When was the last time you did dips for your chest muscles? A classic mass builder for the chest muscle is dips which are an awesome workout for triceps too. Some of the older gyms have parallel bars installed in them for this precise exercise. Different grips can be experimented with as they often form a v shape. This enables you to train a specific part of your chest muscle or tricep muscle really well.

Try hitting your hamstrings with stiff legged deadlifts. This exercise is used very little which is surprising being as it is so effective. The motion is the same as deadlifts but you must maintain straight legs throughout by bending at the waist, keeping a straight back and lifting the barbell upwards. Maintain control of the weight by keeping it close to your legs whilst raising it and be warned that this exercise can leave your hamstrings very sore the next day.

Want big arms, try hammer curls! These are the same as regular dumb bell curls only you keep the palm of your hand facing in towards the body throughout. This places great stress on the inner bicep muscle that gives it thickness and size throughout called the brachialis muscle whilst also still developing the main bicep too. Stand with your back straight and flat against the corner of a wall to prevent yourself from using moment to assist the movement for a real burn.

When was the last time you saw anyone do lunges in the gym? These are great for providing mass and shap for the quad muscles. With a dumb bell in either hand take a good stride straight ahead and then bend both knees down to around 90 degress, step backwards returning to the start position and repeat on the other side. Am awesome alternative to regular squats.

For creating muscle definition and for a superb aerobic workout why not try boxing padwork it is very effective for the hitting the entire upper body or do uphill sprints to shred your leg muscles or even get on an exercise bike for uphill intervals immediately following a leg workout. That is a real killer of a mass builder!

With those few exercises in mind go ahead and mix your program up a bit for more muscle mass.

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Everyone knows to build muscle up one of the best exercises for the upper body is the bench press. As always certainly one of the questions near the top of bodybuilders lists is: how much can you bench press?’. Of course i ti probably not the best measure of total body strength it does naturally have a very macho feel to it and of course is very impressive. So lets cut to the chase and find out how to build muscle now and get a bigger bench press:

Grow your triceps. As musch as two thirds of the entire muscle mass on your arms comes from the tricep muscle. it is more than possible that under developed tris are stopping your bench press from increasing. The best exercises to build muscle mass on your triceps are using barbells and dumbells: close grip bench-presses and skull crushers. Isolation exercises like tricep press-downs are less effective. They should definitely help notch up your bench press.

Why not try training your triceps individually by themselves. Commonly, hitting the chest muscles is advised to be done in the same workout as tricep training. Try training them on their own for a change. Doing this allows you to attack them when they are fresh and really concentrate and focus on hammering them to stimulate growth. Do this over a number of weeks and see how much more weight you can press.

Variety. have you been repeating the same old workout for months? time to mix it up then. After your muscles have done the same workout a few times, they have already adapted to it and therefore the need to grow has been removed. Keep changing things, they can be subtle changes like altering the grip width or reversing the order of your routine or they can be larger changes like doing super sets, compound sets and so on, these will give you a real pump by the way.

Make sure you are not doing too much! While with most things in life more is better, in muscle building this is not quite true. Too much training for your chest muscles means it takes longer for them to recover and develop. Do not focus on quantity rather go for intensity and quality instead. A short intense workout is much more effective than a long drawn out one.

Decent rest. Your muscles do not grow on the weight bench! They grow when they are resting. You won’t grow if you don’t allow enough time to grow. Of course, never train when your muscles are sore and a good guideline is only do 6-9 sets each session for the chest, more than this risks over training.

Take a rest from training. If you hit a training plateau then consider taking a complete break. Allow your body to fully recuperate and eradicate all the strains and return a week or so later doubly motivated.

Give your chest muscles a much more intense hit by doing negatives. Negatives are when you get the help from two spotters to intially aid you to press the weight upwards but who then let you take the full weight and lower it by yourself under control. We do this because you can actually lower more weight than you can lift. So if we can get the body used to lowering more weight this will help you get stronger for the lifting/effort phase. The lowering phase is proven to trigger more muscle growth than the lifting phase.

Double check your diet. Are you consuming around 6 meals a day with at least 1 gram of protein for each pound of bodyweight that you have? If you are not then it may well be the case that you are limiting your gains by not following a muscle building diet strictly enough. In each meal try to get them divided as follows: 50% carbohydrate, 30% protein and the remainder can be compiled of fats. Take supplements if you can afford to like whey protein, essential fatty acids and multi-vitamins.

Focus on your technique. Are you pressing correctly. Faulty technique can push the focus away from the chest muscles group and put you at a heightened risk of getting injured. Make sure you are not lifting your feet off the ground and that your hands are not too close together, these are two very common errors.

By following the guidelines above you will be giving yourself the best chance to build muscle mass on your chest fast. Go do it!

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As we are all aware a good muscle building diet is critical to build muscle up. What is also important is the timing of your meals. Two hours before your workout is when I advise you to eat your meal.This should provide plenty of time for digestion so that you don’t start your session when you are feeling bloated or full and lethargic.

Ideally this preworkout meal should be something that you are used to and that you know won’t make you feel heavy and bloated as you want to be at your best to give your all in the gym. You should try to include some slow burning energy such as oatmeal but make sure that you have some protein first. You are in danger of becoming tired if you eat the protein after the carbohydrate. This happens because both the protein and carbohydrate cause the body to release certain chemicals that affect the brain. Protein stimulates the release of tyrosine which signals your brain to be alert and energetic as opposed to the carbohydrate that stimulates the release of tryptophan which instructs the brain to make you feel lethargic. Therefore always consume the carbohydrate last.

If you really want to know how to build muscles quickly then great advice is to drink a protein and carbohydrate shake about half an hour before you workout. This will really enhance your energy levels for your training session. Ingredients should include whey protein, maltodextrin, wxymaize or dextrose. Try to aim for 25 grams of protein and around 40 grams of carbohydrate. Doing this will raise your insulin levels which is one of the bodies strongest and most effective muscle building hormones. Furthermore it will also cut down the amount of cortisol that is produced by your body which has a negative impact on muscle building.

Remember that spending time in the gym when you start your session already hungry and lethargic is not likely to make it a productive session. Always try to have fruit or meal replacement powders or bars handy should you not have time for a proper pre-workout meal.

If you are a regular coffee drinker then try and switch your coffee for a green tea which contains less caffeine but has lots more health benefits. Lastly, remember to keep taking on water, this is critical too. Ok bear those things in mind and you’ll be hitting the gym in peak mode for an awesome muscle stimulating workout which you will be able to grow from because you will have had the correct muscle building nutrition.

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Normally bodybuilding articles talk about how to build muscle up, diet, training workouts, muscle building nutrition and so on, however whilst these are all really important there is one things slightly different I would like to introduce to you and your muscle building armoury. It is the reticular activating system (RAV).

The RAV works alongside the visual parts of our brain and directs our attention to certain things that our sub conscious has programmed into it, to be important to achieve our goals. This sub-conscious thought pattern that we have is literally what makes us notice, hear and take action on the things that we do on a daily basis.

Neuroscientists now have evidence to prove this and therefore even skeptics should belive now that positive thinking and the law of attraction work. If you do not know what the law of attraction is it is basically the premise that ‘what you think about, you bring about’ or ‘thoughts become things’. Now in the past this was thought of as being a bit to new agey for the majority of people however there is an increasing acceptance of this mental approach worldwide.

Now it doesn’t really matter if you take the neuro-scientists approach about it or the new age approach to this as it will still work. So by reprogramming the software of our mind like this it is then possible for us to identify an pick out more clearly the paththat we need to take to reach our goals faster. Some people will come across strange co-incidences that will help there progress which is not uncommon and often gives this ‘law of attraction’ an unearthly feel whereas the truth is those things were probably there waiting to be found all along!

So what use is any of this to a bodybuilder? Well think about your current thought patterns. What is it precisely that you are saying to yourself on day to day basis. Are they thoughts like ‘losing weight is too difficult’ or ‘I never grow muscle fast’ for if they are then that is exactly what your RAV system is choosing for you to notice and act upon on a daily basis. It is therefore your everyday sub conscious thought process that you need to alter to positive muscle building thought processes such as: ‘muscle mass come quickly and easily’ or ‘I am getting huge fast’ and so on.

How can you go about changing these thought patterns? Here are a couple of things to try:

1)       Visualisation: first you need to set aside 5 minutes or so each day to do this. Simply shut your eyes and visualise in your minds eye exactly how you want your physiques to be. Large biceps, huge chest muscle, massive quads and such like, ensure that you can see as vividly as possible this vision and keep it in your mind with a sense of strong self belief.’

2)       Speak out aloud clearly and confidently simple statements like: I am extremely fit and healthy, I am huge and muscular, I am growing more and more each day and so on.

Go through these everyday. For most people just 21-30 days is all that is required to over ride the old thought patterns and to start operating on the new ones. Following that, keep doing them in order to continually reaffirm your new thought patterns.

If you don’t believe that this stuff works then I suggest that you take a look at a few sportsmens autobiographies or sports studies books, I gaurantee that you will find these processes talked about in depth, particularly visualisation which is an amazingly productive technique that should get daily usage!

Ok with these positive thoughts and feelings in mind, go build muscle mass!

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