Men's Health Solutions BLOG

Creatine is a powerful and natural supplement that is used by lots of professional athletes, body builders and gym-goers to take advantage of the additional energy it gives to the muscles. By taking Creatine, it gives the body much more energy than it normally would. Creatine contains high amounts of protein that is key to building muscle. Providing the body three times more in the amount of protein than any high protein diet, it is the reason why lots of bodybuilders take Creatine supplements in addition to their diets.

The key benefits of Creatine is that it helps to gain muscle quickly, often results will appear in two weeks as long as intensive workouts are followed. Another advantage of Creatine is the increased endurance of muscle to more rigorous workouts because the body is less dependent on glycolysis, which directly reduces lactic acid so that a person can keep pushing the pressure without feeling stiff or painful.

Another best benefits of Creatine is that it make the body more energized so that a person can push themselves further and further, thus lead to even faster building of muscle mass.

Creatine supplements are one of the important supplements that are adopted widely as an excellent workout aid that help people to attain their weight gaining goals. Unlike lots of other supplements that are being questioned about the effiectiviness, Creatine isn’t disputed by lots of people as results and side effects are all positive generally speaking. It existed for long time and no long-term side effects were found.

Creatine effectively helps weight gain for individuals who are looking to put weight on and turning that weight in to muscle mass. The effect of Creatine is immediate, weight and muscle gain will start by day one. One issue that does require to be considered is the increase of water retention when taking Creatine, which means some of the weight gain would be due to water retention but normally this only account for a miniscule percentage of the weight gain.

The costs of Creatine can be high in case you go for more recognized brands. What is obvious, however, is that if a person is serious about their weight gain and the building muscle mass then Creatine is the top supplement to make you accomplish that objective. Now you can order risk free bottle offer of Muscle Advance Creatine online with satisfication guaranteed!

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By Jason Ferruggia
Build Muscle.

1) Deadlift- Not many weight training exercises work as many muscle groups and build muscle as fast as the deadlift. The neck, traps, upper, middle, and lower back, glutes, hamstrings, quads, biceps, forearms, and abs are all utilized in the deadlift. No other exercise is a better test of overall body power. While uninformed people always ask, “how much can you bench,” the question they really should ask is, “how much can you deadlift?” A deadlift is the most basic exercise anyone can do. Bending down and picking a weight up off the floor is the one weight training exercise that mimics everyday real life situations. Most people will rarely find themselves on their back needing to push a heavyweight off their chest but everyone has to bend down and pick things up. If you could only do one exercise to build muscle this would be the one to do.

2) Squat- The squat has been known for years as the “king of all muscle building exercises” and for good reason. I’m not talking about sissy boy half squats either; I’m talking about real below parallel, full squats. If you don’t at least break parallel it’s not a squat. Like deadlifts, squats involve an enormous amount of muscle mass and stimulate the release of anabolic hormones such as testosterone. This is great for building muscle fast. The squat is probably the most revered exercise among serious lifters and the power rack is considered our sacred ground. If you ever want to develop any kind of real lower body strength and build muscle fast, you have no choice but to squat.

3) Chin up- Not many exercises will build muscle in the upper body like chin ups. Known as the upper body squat, chins stimulate nearly every muscle from the traps down to the abdominals. Any exercise that allows you to move your body through space as opposed to moving a weight or fixed implement around you has a much higher degree of neuromuscular activation, and therefore a much greater potential to elicit gains in size and strength. Look at the development of male gymnasts and you will see for yourself what years of chin ups and dips can do for the upper body. If you want to build muscle fast, be sure to include chin ups in your weight training program.

4) Parallel Bar Dip- A close second to chin ups as one of the best upper body exercises for building muscle fast, and for all the same reasons. If you want big arms you had better include dips in your training program. No other weight training exercise will add slabs of muscle to the triceps as effectively as dips. A huge chest and enormous pair of front delts are also a pleasant side effect that comes with regularly performing this outstanding muscle building exercise.

5) Hang Clean & Push Press- A total body muscle building exercise which hits the calves, hamstrings, glutes, quads, lower and upper back, traps, shoulders, biceps, triceps, and forearms. Although it is, by definition, an Olympic lift, it can be done in more of a strict manner to really target the traps, upper back, and shoulders. When done in this manner, it is not performed solely with the intention of developing explosive speed like most Olympic lifts are performed. Doing the clean and push press in this manner is a form of power bodybuilding and will really blow up the traps and shoulders. If you could only pick one weight training exercise for building muscle, this might be the one. It’s a shame you don’t see this in more bodybuilding programs.

6) Bench Press- This is one of the three powerlifting exercises and along with Military Presses, is the greatest of all pressing movements for building muscle in the upper body. When looking at the effectiveness of an exercise, the questions to be asked are what will allow the lifter to use the most weight and what exercise involves the most muscle mass. The bench press meets both of these prerequisites and besides being incredibly effective as a muscle building exercise, it is one of the best measures of upper body power.

7) Military Press- Also known as the front press, this was once considered the number one measure of upper body power and was the premier muscle building exercise for the upper body. In the old days of strength training most people didn’t even do bench presses; every weight training exercise was done standing up. Bench pressing was looked down upon as a show lift and real men only did overhead presses to build muscle. Bench pressing took over with the development of powerlifting and bodybuilding and the military press took a back seat. It is still however, a great measure of upper body power and should be done by anyone interested in building an impressive set of shoulders and building overall muscle mass throughout the upper body. Even though some uninformed doctors will have you believe that overhead pressing can be dangerous, old time strong men argue that there would not be as many shoulder injuries as there are today if the military press had remained the upper body weight training exercise of choice. Equally effective variations of the military press include the push press, push jerk and split jerk.

Bent Over Rows- When it comes to building muscle in the upper back and lats, bent over rows are hard to beat. This weight training exercise can be performed many different ways; palms up, palms down, wide grip, close grip, to the abdomen, to the sternum, with an ez bar or with a straight bar. However you do them, nothing will develop thickness in the back like rows will, and anyone who has been involved with bodybuilding for a while will tell you there is nothing more impressive than a well developed back, muscular back.

9) Good Mornings- Although they are a rarely performed weight training exercise by a large majority of bodybuilders, good mornings remain one of the staples of a good size and strength gaining program. Powerlifters seem to be the only ones who know about the muscle building properties of this outstanding exercise. The reason this muscle building exercise is often avoided is that good mornings are brutally hard work. But that hard work brings huge rewards. Good mornings will build muscle fast and pack tons of size on your lower back, glutes, and hamstrings. They are also one of the best weight training exercises to help improve your squat and deadlift, which is the main reason they are a mainstay in powerlifting.

10) Pushup- Yes, you read that right, I said pushups are one of the best weight training exercises to build muscle fast. For a beginner pushups are the absolute best muscle building exercise to do for the pecs, delts, and triceps. However, as you make progress and get stronger pushups become too easy and are usually forgotten about. That is a huge mistake. There are several varieties of pushups that can be used by intermediate and advanced lifters such as elevated pushups on pushup handles, dumbbells, or chairs. Pushups can also be done on gymnastic rings hanging from chains and suspended a foot or so above the ground to make them even more challenging. When either of these versions of this awesome muscle building exercise becomes too easy you can have a partner hold weight on your back, use a weighted vest or even drape heavy chains across your back. If you are looking for more variety, Hindu pushups are another great version of this exercise and can sometimes humble even the strongest of men.

So there you have it, the best weight training exercises for building muscle fast. All the food and supplements and drugs in the world are worthless if you train like a Nancy boy. Machines and isolation movements are as effective as running on a treadmill when it comes to getting big and strong. Stick with the weight training exercises above; make them a staple in your training, and start saving up for a new wardrobe. Its time to build muscle fast!

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more great muscle building information, please visit Build Muscle.

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Achieving rapid muscle growth is the most important goal of any bodybuilding workout.

Muscles begin to grow when the stress put on them by means of a workout is perceived as a threat to survival.

For rapid muscle growth to occur, you need to train at a high intensity level.

However, it is not always easy to engage in high intensity resistance training.

Dedicating a 100% to intensity is the key to adding mass to your frame and achieving rapid muscle growth.

This means that you need to push your body at every training session to its maximum potential.

Each set of exercise needs to be taken to concentric muscular failure or close to one or two reps of failure in order to achieve the maximum potential effort.

All exercises go through concentric and eccentric phases.

The phase of an exercise in which you lift, such as the pulling motion of a chin up, is the concentric or positive phase.

The phase of an exercise while you relax the tension on the muscle, similar to the lowering motion during a chin-up, is the eccentric or negative phase.

Therefore, you can define concentric muscular failure as the inability to perform an additional repetition of the positive or lifting phase.

While you are performing a set of 5-7 reps, each one gets tougher as you continue lifting.

Eventually, you get to a point where you can’t push the bar any higher, even though you are trying your best.

Completing the movement seems to become impossible, despite your greatest effort.

This type of training is the key to rapid muscle growth as it pushes your muscles to failure.

There are some people who believe in not taking each repetition to muscular failure.

It is, however, essential for you to train close to this level of intensity, even if you do not train to failure.

You have to be within one or two repetitions of muscular failure to achieve this.

To achieve rapid muscle growth, it is necessary to reach this minimum level of intensity.

If you have just started with weight training, it is vital for you to gradually build up your training intensity to this level.

You must always utilize proper form while performing an exercise and avoid heavily stressing your joints and corrective tissues.

You can start stretching your limits after you have learned the proper form and your body has started to adjust to the training.

This requires discipline both mentally and physically.

To achieve rapid muscle growth, your mind needs to deal with the discomfort associated with training to failure and your body must perform at a high intensity level.

Most people who train in the gym fail to transform their bodies to an appreciable degree due to a certain reason.

Their exercises are not done at an intensity level at which their body’s existing resources are taxed.

These exercises can provide certain health benefits, but will not help in rapid muscle growth.

For rapid muscle growth to occur, your body needs to be presented with a task that challenges its existing resources and allows it to engage its adaptive mechanism.

To summarize, you need to exercise your body at an intensity level high that is enough to utilize your body’s existing resources, forcing it to engage its adaptive mechanism; this will result in a positive change in your body and rapid muscle growth.

Intensity is the most vital aspect of rapid muscle growth.

Follow the link below to find out how you can make your workouts intense enough to promote rapid muscle growth….
Rapid Muscle Growth

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Once an awkward, out-of-shape “social outcast”, Sean Nalewanyj is now a renowned fat loss and muscle building expert, best-selling fitness author and success coach.

Through his mega-popular websites and his information-packed online email lessons, Sean has helped tens of thousands of average, everyday people from all over the world burn fat, build muscle and get into the best shape of their lives.

Sean is a lifetime natural bodybuilder, has written articles for dozens of the top muscle-building and fat loss websites across the Internet and is recognized as an expert authority on the subjects of building muscle and burning fat fast.

He is also the creator of 2 best-selling online programs:

The Real Body Transformation System: A step-by-step fat loss program that teaches people how to burn fat and tone their bodies safely, quickly and permanently without supplements or fad diets.

The Muscle Gain Truth No-Fail System: A renowned natural bodybuilding program that details the most effective ways to build muscle and gain strength by training for an average of just 24 minutes a day.

Sean is also the owner and operator of The Muscle Building & Fat Loss Inner Circle. This is a members-only community that brings together fitness-oriented guys and gals from all over the world to share tips, ask questions and motivate eachother to be their best.

In a fitness world where intense marketing hype and exaggerations have become the norm, Sean is well respected for his direct, no-nonsense approach. He admits that getting into impressive shape is no easy task, but firmly believes that his widely acclaimed programs can help anyone achieve the body of their dreams as long as they are willing to put forth the effort.

Rapid Muscle Growth

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