Pro bodybuilders use this trick to help get cut before the big show.

One big requirement is that you have a pretty lean full look and if you have been following our advice here at MassiveMass.com then you should easily be meeting this requirement, so you are good to go and will be able to achieve the full effect.

High Protein Phase
1. Start by taking some Taraxatone or dandelion root to help you shed excess water.
2. Try dropping your carbohydrates down to about 25-30 grams (get these carbs from fibrous vegetables).
3. Intake your carbs first thing in the morning after a walk.
4. Now up your protein to 1.5 grams to 2 grams for each pound of your body weight (use low to no sodium protein).
5. Now divide your protein into seven meals, spaced two and a half hours apart.
6. Drink between one to two gallons of water a day while depleted of carbs.
7. Try going out for two to three 30 minute brisk walks a day, nothing more strenuous because your body will eat your muscle tissue. Do all of these combined for two to three days, the longer you do it the better the effect but do not do this longer than 3 days.

Also during this high protein phase: If you are having cravings take a tablespoon of low sodium peanut butter.

Carbohydrate Phase
1. The day before the event start eating carbohydrates moderately about 33 grams every 2 ½ to 3 hours.
2. Cut your water back to only sipping with meals.
3. Make these carbohydrates low glycemic, for example sweet potatoes, oatmeal, whole-wheat pasta, etc… Eating these carbs will make a huge difference.

If you start to lose all definition and your muscles start to become flat begin carbohydrate phase early.

There are several muscles that you will want to consider when you are working out your upper body. These muscles are the biceps, triceps, shoulders, chest and back. You can switch up your routine from time to time since each muscle has several different exercises that can be done to work them out.

Make sure that you do not workout the same muscles two days in a row. Your muscles need a day to rest and repair. You can split up the areas that you workout if you want. For example, one day you could work on your biceps and triceps, then the next day you could work on your back and chest.

When you workout your chest, one of the more common exercises to utilize is the bench press. You can do flat bench press, incline bench press and decline bench press. Switching between the three options will workout your upper and lower chest muscles.

Some back workouts to consider include bent over rowing, lat machine pull downs, dead lifts, shrugs and hyper extensions. As you begin to look at a body building workout for your back, it is important you pay close attention to form. The smallest slip-up can have you out for weeks with a back injury.

The next day when you work on your shoulders, biceps and triceps, you may want to consider doing shrugs, a seated dumbbell press, side lateral raises and alternate front dumbbell raises for your shoulders.

As for your biceps, you can obviously do standing barbell curls, alternate dumbbell curls, incline dumbbell curls and preacher curls. A preacher curl involves you lifting a barbell on a preacher bench.

The final part of your upper body building workout is your triceps. For your triceps you can do overhead rope extensions, standing cable press downs, triceps bench dips, and one arm dumbbell extensions.

For each of the exercises mentioned in this article, you want to make sure you fully understand how to do them first. Poor form will not only prevent you from building muscle, but it can lead to injury.

In this article, I have gone through a couple methods that can be added to your workout. They will shorten your workout time, give you a well rounded workout, and also help you build muscle stronger.

Most of these concepts are related to basic knowledge of working out, however they must be incorporated in to your work out, or you will still feel the burn.

Lactic acid can hurt your muscle building. After an hour of working out, your body will be close to using up all its oxygen in your blood. Your muscles will then start to develop lactic acid, which is not good when you are trying to avoid aching and pains. Keeping your workout time an hour or less will help to lowering the amount of pain.

With this in mind, you must be able to get more done, and faster, than usual. You need to make whatever you do, worth your time. Lifting 80-85% of your one rep max is crucial. This is a good weight for high resistance, which will cut back your exercise’s total time.

Compound exercises, as you can tell from reading my other articles, are the best for building muscle and also losing weight. They work many muscles at once, giving you better flexibility and comfort with movements involving many muscles. They are highly recommended to exercise to build muscle, because compound exercises will benefit you the most when you are out of the weight room, doing daily activities like lifting objects, moving furniture, and any type of sport.

To shorten up your time even more, use compound exercises. However, if you don’t go to the gym because you are scared you’re not ready, begin your workout at home. Pushups, pull ups, chin ups, and mountain climbers are examples of a few exercises, which you don’t need much equipment for, and you can still use these to exercise to build muscle.

To prevent pain and aching, reduce your rep and set count, while increasing your weight.

A shorter time while you exercise to build muscle will still be beneficial, as long as you are lifting a good amount of weight and performing exercises that work many muscles at once.

Crossfit has gone miles and miles towards bringing it back, but if you’re not doing crossfit – it’s most likely not even on your radar.

This is a shame because if you want to get full body strength build awesome quads sculpt rock-hard abs and save your “tweaked” lower back then you’re going to enjoy the front squat.

Here’s 2 reasons why you must front squat for a stronger, bigger, more powerful body that moves, looks, and feels better than ever:

1. Get Improved Quads – The front squat is an EXCELLENT movement to get bigger, stronger quads-probably the finest training there is. As you’re position is more straight, it points out the quads more.

2. Get Stronger, More Cut Abs (Core) – Because you’re holding the weight in front of your body, and you must remain upright your entire core gets a great workout trying to stabilize the weight and keep you upright. If you find you’re leaning forward a lot when you back squat, you’ll quickly get stronger and fix this problem if you switch to front squats for a while.

Front squats aren’t just good for building a better looking body either! They’re also really good at just making you more fit and keeping you more healthy. What good is looking strong if you have to sacrifice your health in the process?

Here’s the five additional reasons why you must Front Squat for better physical condition:

1. Makes Your Other Lifts Better – Because the bar is placed in front of you, on your shoulders, the front squat is a lot like other exercises and strengthens the “base” of those lifts/presses. Power Cleans, Overhead Presses, Overhead Squats, etc all share the same “starting” position as the front squat. Getting stronger and more comfortable with Front Squats will help you in those exercises too.

2. Bad Form Gets Self-Corrected – If you’re back squatting with bad form you can finish the exercise at the price of causing damage to yourself. The benefit about front squats is the form is self correcting: If you’re not straight enough you’ll drop the bar if you’re not holding the bar correctly you’ll drop it if you don’t keep your elbows up you’ll drop it. It’s a physical activity that pretty much forces your form to be great.

3. Less Weight – All in all, if you can challenge your body with less weight (because you’re doing a harder exercise) then it is safer. Because the Front Squat is harder than Back Squats you won’t be able to lift as much weight. Which means less spinal compression.

4. More Natural Spine Position – You’re more upright with the front squat your spine is in a more neutral “straight” position. This combined with the fact you’re lifting less weight is healthier for your spine in the long run.

5. Lower Back Approved – Most people have lower back problems and back squats aggravate these conditions. But because your upper body is mostly upright (instead of leaning forward like in a back squat) there’s less force on your lower back. I started front squatting after I hurt my lower back.

This can be a regular problem for anyone expessing a desire to improve their body shape, which is why many people quit, thinking that they are by some means unable to add body mass.

So why does this occur to so many people and what can you do to resolve it?

From my knowledge, those of us who do not make good muscle gains in the gym make the same mistakes time after time.

Read on below to see if you are making these everyday mistakes, with solutions for every problem.

Hardgainers opt for the wrong body building workouts to reach their aims, often following expert bodybuilding programs from books and magazines.

This is no use for the typical guy or girl, and in particular for hardgainers.

In order to increase muscle mass you should train for around 45 mins with heavy weights, doing 2-3 sets per exercise. Keep your sets at between 8-15 sets per weight training session.

There is no benefit doing 20 or more sets and sacrificing many hours at the gym.

Doing the same bodybuilding training routine week after week, even though they have not made any obvious muscle mass gains.

In order to encourage muscle growth you must change your workout every 8-12 weeks. Our body’s have a kind of muscle memory so it quickly gets used to the same weight workout you repeat each week.

You must shock your muscles by altering your body building workouts routinely.

Not having days off from weight training.

I take 1 week off half way through every weight training program.

This gives my muscles time off to recuperate and revitalize. In the past, before I took regular time off I often experienced muscle strains and tendon injuries.

An additional advantage is that I often experience increased strength after I’ve taken a week off.

Bodybuilding training on successive days.

Doing body building programs that involve using heavy weights places a lot of tension on your muscles. It can even take up to 24 hours to re-establish your glycogen energy reserves. Therefore, try to train no more than 2 consecutive days. This will ensure your body can re-nourish itself, resulting in optimal energy when you train at the gym.

You depend on bodybuilding supplements to compensate for a incorrect diet.

Many muscle building supplements are not anything more than high priced marketing gimmicks. They drain your bank account of hard earned cash and do nothing to build lean muscle. Even if you spend $75 a week on bodybuilding supplements, it will make no more than 10% difference to your lean muscle mass gains.

All workout programs should be prepared around a stable dietary plan.

You have got to make certain that you feed your muscles with the nutrients it requires in order to develop solid body mass.

Summary

In order to increase muscle faster than you have ever achieved previously, you must forget the traditional body building methods that you have picked up in the past from pro body builders in muscle magazines.

Slow gainers in particular should adjust their muscle building training routines and stop repeating the common mistakes I’ve mentioned above. Do this and could see some amazing results!

Want a proof ?….

Have you ever got these symptoms during or after your workout session ?

Decreasing performance
You are in a good shape, and in a high mood to have an intense exercise today. But when it comes to muscle exercise, suddenly you face a difficulty to lift the same weight you usually have. Why?

Rapid pulse
At night after exercise…your heart is still pulsing rapidly that force you to stay awake for hours. What’s wrong?

Lack of fitness motivation
You are a fitnessholic, and exercise has become your favorite activity. But today…you really don’t feel like going to the gym neither to do exercise at home. Suddenly exercise becomes a responsibility. What happened?

Decreasing immune system
Up till now you are proud of your health, as one of sport’s benefits is increasing body immune system. But lately you get sick so often even though you keep maintaining your exercise schedule. What’s wrong?

Recovery Problem
In a healthy person, recovery after workout usually takes 1-2 days time, depends on the exercise intensity. However after your last exercise, you still got soreness and exhausted after 4 days. You feel weak and lose concentration at work. Is it normal?

Lose appetite
This has gone too far! When you lose your appetite, you won’t regain your energy to do another exercise. And if you force yourself to continue your exercise, you will only torture your body!

So, what is going on here ?….

Within your routine exercise and obsession of weight loss or muscles toning, you have unconsciously come to a level of overtraining. Overtraining doesn’t mean you lift a heavier weight or run faster than usual.

Overtraining happens because you do not give your body enough time to recover.
You must have an exercise break before having another exercise. There are two ways to a have exercise break.

If you used to have intense daily exercise, then you can choose cardio-muscle exercises combination in every session. However, do not train the same muscles (back & chest or triceps & biceps) exercises on the same day. Find the example of how to arrange your exercise schedule in this muscle exercise section.

To avoid overtraining, have one week exercise break after every 8 weeks of exercise. You can have a swim or enjoy other sports that you like just for fun, remember…you’re on a break!

For men or women who don’t need intense exercise, and only go to the gym 2-3 days a week, you can have your exercise break between your exercises to recover your muscles.

Whichever method you choose, going back to routine exercise after breaks can be hard. For you who are in weight loss program, these 5 weight loss exercise plans will help you to get your motivation back. But if building or shaping your body is your goal, you must build your exercise motivation to get back to your previous exercise pace.

Happy exercising!

BENEFITS:

So what are the benefits between working out during the day or at night? Truth is God made our bodies different in every shape and form. You have some that have to eat alot to grow, you also have the ones who don’t eat at all and grow. The only benefits you have is what best fits your body and energy levels. If you feel like you do your best at night, work out at night. If you feel you do your best in the morning, workout in the morning. No matter what, as long as you eat and do your workouts properly you will get results!

TIMING:

Ok, so you wake up you think you are ready to burn more calories then ever before just because you are training on an empty stomach. FALSE! Many like to believe this, and trust me it’s a great motivator to jump out of bed hurrying up to go do some cardio in the mornings. But, know the truth… You will burn the same amount of calories in the morning same as if you were to workout during the day or night.

Keep in mind, if you want to train hard, burn the most calories, and shed the fat you need high levels of energy. So when do you have the most energy?  That’s your answer. To burn the most calories pick the time of the day your energy levels is at their highest!

KILLER SHOULDER WORKOUT

Written By: Manny Kirby AKA Azifukared

THE HOW TO:

This is where I do side laterals with the dumbbells in front with the palms facing back, and I extend side ways, making sure the dumbbells stay to the front, then when the that 10 is done, I continue doing this but with palms facing the front now, when that 10 is done I continue with palms facing the sides.

“With each set of 10’s the weight increases”

I do this for 3 sets, with little breaks in between as so I can do another set.

BEHIND THE NECK PRESSES:

Same as the 10’s but each 10, my hands move in closer, for a total of 30 reps per set.

1. Start with hands a little wider than normal
2. Move hands in about and inch
3. The third 10, your hands should be close enough to fry your rear and side delts

Make sure your elbows do not go below your ears, this will defeat the purpose and you could risk injury.

STANDING SHOULDER PRESSES:

3 sets 10-15 reps

If you can muster the reps these are done with an ez curl bar, better leverage and alot easier on the wrists. Each set increase the weight by 5-10lbs.

Be careful as not to throw the weight up and throw yourself off balance. Remember, you only have one lower back.

UPRIGHT ROWS WITH THE EZ CURL BAR:

3 sets of 10 reps

On this exercise: Do not drop the weight down so you can get it back up. Pull it high as you can and control the weight.

REAR DELTS ON REC DECK MACHINE:

3 sets 10 reps

On this exercise, I lower the seat 1 notch, so I can feel it directly on my rear delts. I keep my elbows up so it won’t effect my elbows later on down the road. I pick a weight that I can manage but not so easy to do.

Now here you have the KILLER SHOULDER WORKOUT!

When you’re done with the workout, go find a mirror, pose down and enjoy the fruits of your labor!!!

When doing any exercise, please warm up first!

Don’t throw weights around just so you can move them again, pick a weight that you have to a power struggle with.

How do I loose the baby weight?

We all know that it takes one thing to loose weight that a lot of people take for granted; TIME. As after having a baby it’s hard work and it takes a lot of time out of our schedules. When time is taken up, we strive to make up everything we were once use to doing.

If you’ve ever worked out before, you spent your time doing other things you enjoyed doing in your spare time. But, why does it always seem when we run short on time we end up dropping the daily exercise?

But wait! We have a new responsibility on our hands now. We have a new born to take care of! We don’t have time! We don’t have time to exercise!

WARNING:PLEASE CHECK WITH YOUR DOCTOR BEFORE EXERCISING AFTER PREGNANCY!

TIME FOR YOURSELF:

It is said that when you are being a caregiver by weather it be by parent or other form of care giving it’s easy to get distracted. Time will fly as you are taking care of someone else’s needs. By the end of the day your energy levels are drained.

Take care of this problem right away before it takes care of you! Set out a schedule and get organized! If a person is not organized you don’t know what is going on and you WILL get lost.

Time Management!

For reference: Think back to your past, your sitting at your old uncomfortable desk watching the clock, waiting for that bell to ring, because you just couldn’t wait to get home to play… Remember this? Did you ever realize how slow that clock went while you were watching it? Goes slow doesn’t it? But, when you got distracted and started talking to someone guess what…that bell was ringing before you knew it.

EXERCISE:

Don’t have time to exercise? Find time to exercise, even if it’s only 30 minutes a day. If you can only fit 15-20 minutes in your schedule, DO IT! 15 minutes is better then no exercise at all. Doesn’t matter what you do, pump up that heart rate and get the blood flowing through your body. While doing this and eating a well balanced diet you will be improving your metabolism.

INCLUDE THE CHILDREN:

If this isn’t your first time being a mom, then I’m sure your not done after lying the new born down for a nap. You got other young ones to do for.

#1 tip we can give on this is to get your children involved. Even if you are new parent and this is your first child, when the child gets bigger and active get them involved in helping around the house and get them involved in the workouts!

EQUIPMENT:

We all know raising a new born can drain our pockets of our well earned money. Don’t let this be an excuse to you not exercising. You don’t need anything fancy.

Keep some small free weights lying around along side rubber exercise bands. These will be used for your strength training along side while toning your body as you loose the weight. The rest is simple at home exercises you can do at home weather it be walking, yoga or pilates if you do not have access to a gym.

FOOD:

We all know having kids in the house tends to lead to having candy and sweets appearing in our kitchen cabinets. Weird how that works huh? But, don’t lie to yourself, you and I both know we can’t keep our hands out of them.

Keep healthy foods in the house!

Be a good role model for your children and eat healthy snacks. Plan a day of the week to cook and cook it up in bulk, then freeze the extra. This will not only free up your time allowance to do other things on your schedule, but it will also allow you to stay on a healthy track.

If you know someone who is having a baby, and you want to help them get a head start be helpful and send them this article! They will thank you later.

First we want you to understand in simple terms how over training comes about and how it works. We will use our bodies as people as an example:

Say you go to your job and work your regular 9am – 5pm job, come 5pm you start working again with no rest. You then work from 5pm-1am, come 1am you keep working….and so on. You get the point. No rest along with a lot of wear and tear on our bodies will just cause us to almost fall over. This is how your muscles feel. They are tired, wore out, and don’t want to repair themselves because they personally feel like crap.

Not only will this keep our energy levels in check, it will also help improve our gains and keep us from injury. The longer time we stay in an area where there is a possibility for injury the more prone we are to getting injured. Less time we stay in a danger zone, the less we are exposed to getting an injury.

Think about it, less time you spend in the gym – The more time you have in the kitchen!

1: Don’t kill yourself, doing more doesn’t always mean more is better.

2: Unless you are in a contest with your friends to see who can do the most sets, don’t perform more than 4-12 sets per workout.

3: Never train more then 2 consecutive days in a row. It takes usually 24 hours for your energy reserves to be replenished.