Archive | February, 2016

Tips For Reaching Your Muscle Building and Fat Loss Goals!

Want To Sabotage Your Goals? Do This!

Want To Reach Your Goals? Do This!

Muscle & Fiction, Huh, what’s that?

More than 96% of the people who start out on a diet and exercise program, fail to stick with the program after 6 to 8 weeks! Why?

ANSWER… Because they grow physically and mentally weary in that amount of time. Why? Because they become over-worked from the training routine and underfed from the inferior diet.

What do I mean? Well – – the person starts out with the best of intensions. Sets a goal for them self, starts a workout program that they found on the internet or magazine or their favorite celebrities “no-fail-program” to get in shape. They get all pumped-up and start first thing Monday.


By Friday night they are making any and every excuse they can conjure up in their mind to convince them self that it’s “okay” to have a pizza or ice cream or any unhealthy delight that they crave that will surely go against the diet plan they started on Monday morning. You know it’s true… it’s happened to me, you and millions of other well-intentioned people.


Because they read and follow the advice of what I call “Muscle & Fiction” programs and literature. You are bound to fail, you will have no choice but to fail, because… you are following the fictional, inaccurate, fad diet advise.

Do you want the “2-Step-Secret” to guaranteed fat loss and muscle gain? Yes? Okay then, follow this.

#1… QUIT reading all the Muscle & Fiction Bullsh#t – There is no “eat-whatever-you-want-diet” for losing fat and getting in shape. If you allow yourself to believe that cr@p then you deserve to fail! Am I being harsh? NO, I’m being “HONEST” with you. Eat crappy foods and you’ll build a crappy body. You can’t defy the laws on nature, plain and simple!

#2-1… Do what makes sense and feels right – You can’t take years of your life building an unhealthy body and expect to “make-it-healthy” overnight, especially eating processed, denatured and refined foods, it’s IMPOSSIBLE, the human body was not and is not built that way – you have to build healthy blood which in turn builds healthy tissue, which in turn builds healthy bones, and you know what? – – that takes time, what kind of time? – not days, not weeks, but months – – and maybe a year or more if you have really abused your body! make sense? It better or you’re doomed to failure if you think you can fool the ‘laws of nature”. People want to do it quickly, without pain and all pleasure, that’s why “Muscle & Fiction” exists. It panders to your emotions, not you logical brain.

#2-2… Train and eat in a healthy fashion that is best suited for ‘your-body” not someone else’s. Weight train no more than three times a week. If you are weight training in a progressive, continuous regimen you will not be able to weight train more than three times a week. If you can weight train more than three time a week I can guarantee you are not training hard enough, if you train hard and intelligently, you will not be able to train more than three times a week!!

Eat to live, don’t live to eat! You can create easy to make, delicious and nutritious foods that build you up and stop the cravings for sugar and sodium and fatty foods. Food to the body can be like a drug – eat the wrong foods and you’ll trigger the mechanism for wanting more of the wrong foods and drinks. It’s a vicious cycle that always end’s in disappointment and frustration. Eat clean, eat healthy – lean meats – – clean carbs – – plenty of vegetables – – fresh fruit and clean water.


Quit following the Muscle & Fiction – follow the best diet, and the best diet for you is that “diet that works for you” always.

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Muscle Building – Upper Body Core Workouts

These are called core  workouts  because they  workout  more than just one  muscle . These are the upper body exercises that you have probably heard of, but maybe you don’t really understand why they are so important to  building  strong  muscles . If you think you understand why these are so important for gaining muscle mass, I still recommend reading on.

1. Bench press – You often hear guys talking about how much they bench as a testament to how strong they are. The bench press primarily works out your chest, shoulders and triceps. These are the three muscle groups that many people notice when you take your shirt off. This is also why many guys want to gain muscle mass in this area. The bench press is a full upper body workout, which is why it is very common for people to ask how much another person benches, as it tells a lot about ones upper body strength. If any one of the main muscles are weak (chest, shoulders and triceps), your bench press is going to reflect that.

2. Shoulder Press – This is another core upper body workout because it also works out a lot of the upper body. Obviously the main muscle group that the shoulder press works out is the shoulder. But if you have ever done a shoulder press, then you probably know it also works out the triceps. While this is not quite as good as the bench press, it is still a good compound core workout.

3. Inclined press – this is basically right between the shoulder press and bench press. It goes about half way between shoulder and bench press, and is slightly closer to the shoulder press in that it mainly works the shoulders. However, it does also work the chest.

So that’s it, those are the three main core upper body workouts. Now, many people will probably say that there are other core upper body workouts, but those are the main ones. It is also important to understand that there are variations to these exercises. For example, you can use dumbbells instead of a bar. They also have machines for these  workouts  which work your  muscles  slightly differently. You should also keep in mind that these workouts work out your abs and other areas of your mid section (hence the name “core” workouts).

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Building Lean Muscle Means a Good Diet

Two of the most interesting and frustrating statements that people make are, “I just want to tone my arms,” or “I just want to lose a little fat around my stomach/legs/butt/whatever.” Or this one, “I don’t want to get bulky, I just want some lean muscle.”

The simple truth is that all three statements are false, to be charitable – or delusional, to be a little harsh. Let’s not be harsh, let’s say that these folks are just misinformed. There is no such thing as toning (what is toning?). There is no spot reduction. Tom Venuto has a great article about doing 1000 sit-ups a day. And if getting bulky were easy, we’d all be extra-large.

But  building  that lean  muscle , there’s something we can talk about.

Weightlifting, strength training, bodybuilding all do one thing and that is make you stronger. Along the way, as a byproduct of getting stronger, the muscles will grow. A small percentage, maybe 10% of men and 1% of women will get big, as in bodybuilding big. The rest of us will get some size, bigger than your average bear, but by no means a grizzly.

So, as you lift and challenge yourself at every workout, your muscles will get stronger and a little bigger. The visual effect will be a hard muscle. When people feel you, you will seem less like a marshmallow and more like a size of beef. That’s good.

And it’s all lean muscle – good right.

So, why do some look – well – bulky? Where’s the muscle definition? And you said that getting bulky was a myth!

Well, here’s the thing, exercises make your muscles stronger and leaner. Dieting strips the fat from your body and shows it off. In fact,  dieting  is really what makes your  muscles  stronger and leaner.

Exercises tear down your  muscles  and  dieting   builds  it up. Simple, I understand; nevertheless, it is fundamental to building a leaner, meaner (in a good way) you. The two go hand in hand.

You cannot simply set a goal of  building  a leaner, muscular you without having a clean balanced  diet  to furnish all the nutrients. Larry Scott used to say that nutrition was 80% of bodybuilding.

If all you did was push-ups, pull-ups, dips, one legged squats, deep knee bends, crunches, and reverse crunches; you would do great, so long as your diet was good.

In fact, a good diet is your insurance policy. Whereas, you could have the greatest workouts in the world, but if you dieting is terrible and lazy; then you will have no progress. Clean balanced  diet  is the key to  building  a lean, muscular body.

A good diet doesn’t need Hoodia or apple vinegar cider whatever. A good diet consists of plenty of water, lots of veggies and fruits, fiber, complex carbohydrates, and balanced sources of protein. It does not include high fructose corn syrup, processed sugars, alcohol, white bread, and fast foods or Ho-ho’s. Okay, I’ll fight you on Ho-ho’s.

So, the equation for  building  lean  muscle  is the same as getting stronger: training to maximum effort plus good  diet  plus lots of rest equal great, strong body. Can’t beat that.

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7 Simple Tips to Build Muscle Fast

Body Building training has become very popular these days, there are many people like teens, professional body builders, athletes, etc. that practice body building, some as a sport, others as their professional job.

The following 7 Tips are MUSTS if you want to save time, money, and maximize your success in a shortest amount of time.

1. Define your personal fitness goals

Set realistic and measurable goals and attack them with the right mindset. Always aim high but be realistic. If you create goals that are unattainable you are setting yourself up for failure. You can become bored, disappointed and disillusioned to the point where you may

give up. Don’t sell yourself short. Set your long term goals, of course, but also set

short term goals that are achievable.

Without knowing that you could end up spending more money than you need to on equipment that you’ll never fully utilize. Not to mention you may fail in your attempts to achieve your goals. And, don’t forget to reward yourself when you do achieve them.

2. Warm up

Warm up before you lift weights and do it every time you go to the gym. Regardless if you’re doing high reps with light weights or low reps with heavy weights, you must adequately warm your muscles. Start by doing 5 – 10 minutes of light cardio work on a stationary bike or treadmill. Then before each exercise take approximately 40% of the weight you’ll be using and do a couple sets of 10 – 12 reps.

3. Eat healthy

This can’t be stressed enough. The only true bodybuilding aids are good nutrition. Consult a

licensed dietician. Watch your local community calendar for free seminars on diet and nutrition. Learn all you can about what nature freely provides that can help you to develop a healthy diet.

Many novice body builders think that because they are trying to build muscle, they can eat any kind of food that they want. Well, this is not true, because eating a dozen donuts will not build muscle, it will build fat. Thus, an important body building tip is to eat foods that are filled with protein, like eggs and meat. Also, be sure to eat other foods that are rich in vitamins.

4. Mix-up your Workout

Don’t do the same workout twice in a row. Keep shocking your muscles. Don’t allow your body to adapt to any set routine. There are many ways you can change your program and sometimes the smallest changes can be all the difference. Use different exercises, set and rep patterns, do things in a different order. This is good for your motivation as well.

5. Take supplements

Supplement your diet with high quality protein. Get 1 gram of protein per pound of bodyweight per day. Spread out this protein over the 5-6 small meals that you are going to eat.

It’s hard to get all the protein, carbs and amino acids you need for optimum muscle growth from food alone. Some people say they don’t need supplements, but most people will benefit from them.

6. Drink plenty of water

Always have water with you and Drink 8 glasses or more of water per day. Water is nature’s miracle supplement. The benefits of drinking a lot of water are limitless.

Water helps to build muscle by transporting nutrients throughout the body and helping deal with your high protein diet by flushing the kidneys. Drinking water is also good for overall health.

7. Take a rest

Make sure that you get adequate sleep and rest.

Keep your rest intervals between sets at 45-60 seconds. This will give your muscles enough time to recover but still keep them fatigued.

Rest is another important part of muscle building. When you train you’re actually breaking down muscle tissue. The actually repair and building process takes place while you’re resting and asleep. If you don’t get enough rest you’re limiting your muscle growth potential.

Almost all body builders have differing opinions on the subject of what the actual purpose of body building is. Body building is the process of developing muscle through the combination of weight training, increased caloric intake, and rest.

These body building tips are basic but they are also very important. Incorporate all of these body building tips into your routine and you’ll see better results and avoid injury.

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Take Your Muscle Building Workout to the Next Level With These 10 Techniques

During your muscle building workout program, you’ll at some point see a slow-down in your progress, particularly as your body becomes accustomed to your weight training exercises and routine. Therefore, the best way to take your muscle building workout to the next level is to change it. I don’t just mean change the exercises, I mean change everything, including the way you usually train.

Fortunately, to advance your muscle building workout, you just need to make a few simple changes every couple of weeks. This will keep your muscles “shocked” and stimulated, encouraging your body to build muscle faster.

Here are my top 10 tips to take your Muscle Building Workouts to the next level:

1. Change Exercises – This is the most obvious thing to do, but still some people don’t change their exercises. At least every 8 weeks, change your workout and replace the exercises. For example, change the leg press machine for squats. This will target new muscle groups and requires different form.

2. Do Heavier and Fewer Reps – Decreasing your reps and increasing the weight will mean your body must utilise more power to lift the weights, resulting in more strength gains and ultimately, better muscle mass gains. If you normally work in the 10-15 rep range, try decreasing to 4-8 reps for a few weeks, where on the last 1-2 reps you train to failure.

3. Reverse Your Workout – Rather than doing your exercises in the same order each workout, reverse the order completely and vary the exercises slightly. This means you’ll be your strongest on the exercises you normally finish on. For example, to vary an exercise slightly, do incline bench press instead of flat bench press.

4. Shorten Rest Times – The less time you give your body to recover between sets, the harder your muscles will have to work on the next set. This can be harder than you think, so make sure maintain proper form and decrease the weight if you can’t.

5. Do Drop-Sets – A drop-set is where you start off your exercise reasonable heavy (after a warm-up) and continuously performing the exercises by dropping the weight off until you can do no more. For example, you start off barbell curls at 40kg, do 8 reps, then you drop to 35kg and try and do 8 more, you then drop off another 5kg and do the same. You’ll be surprised how quickly the energy seeps from your muscles until even the lightest weight feels like it weighs a tonne!

6. Do Super-Sets – A super-set is when you do 2 (or more) exercises back-to-back in a cycle. It’s great for boosting your metabolism too and should make you sweat buckets. This is my favorite method for 2 reasons; it speeds up my workouts and I really get a fantastic burn in my muscles.

7. Split You Muscle Building Workout – If you aren’t already doing a split routine, I suggest you do so. You can perform say legs one day and upper body the next, or even split your routine over different body parts if you are at the gym daily.

8. Use a Stability Ball – Don’t shy away from the stability ball as they allow for a great variation of exercises that require excellent balance and strict form, which in itself is great for your core.

9. Progressively Add More Weight – This is the easiest and most common muscle growth technique of all. Just remember, if you aren’t increasing your weights on a regular basis you aren’t getting stronger, so you won’t gain muscle mass, you’ll simply maintain your muscles as they are now.

10. Switch Weight Training Equipment – This is another simple method that’s often over looked. You may prefer doing the barbell bench press, but switching to dumbbells will hit a different variation of muscles. Variation is the key.

In Summary.

Periodically, by adding a few of the above changes to your muscle building workout, you’ll see continued muscle growth and a noticeable increase in your overall fitness levels. If one of these methods does not suit you, then don’t do it, but do try and mix up your workouts often. To reiterate my first and most important point, I personally change my entire workout routine every 8-12 weeks after taking a week off, to allow my body to recover completely before resuming training on a new workout regime.

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Diet to Build Muscle – 7 Foods and Tips

There are several tips on the topic of having the right diet to build muscle and everybody has a tendency to make it sound very complicated.

But a diet to build muscle is not as difficult as it might sound, you just need to know what foods are good for you and some facts about nutrition and then you are set to go.

Diet to Build Muscle – The Foods

#1 – Cottage Cheese:

This is an excellent source of protein and is also low in fat. You can either choose to use it as a snack or as a meal by itself. A good advice is to mix it with fruits if you want to have an awesome experience.

#2 – Red Meat:

Red meat is very rich in protein and iron. It contains a lot of essential vitamins and minerals that are good for our health. However, keep it on a low because it also contains a lot of saturated fat.

#3 – Chicken:

A lot of people are starting to prefer chicken over red meat in their diet to build muscle because it contains less saturated fat. And it is also very rich in proteins, about 25 grams of protein per 100 grams.

#4 – Salmon:

Salmon is a great source of protein. If you had to choose one kind of meat that you had to eat, then it would be this. Not only is it a great source of protein, but also of omega 3 fatty acids that can help boost your testosterone and has many other benefits as well.

#5 – Quinoa:

Maybe you have not heard about this food in any diet to build muscle plan before, but it is a South American specialty in natural protein. Other than being rich in protein, it is also rich in the good kind of fiber.

#6 – Almonds:

Almonds are rich in protein and the healthy fat. They can be used as a snack or mixed together with some other foods.

#7 – Yoghurt:

Yoghurt is not only good for your digestive system because of the good bacteria’s it contains, but it is also rich in proteins as well as being low in calories. But remember to look out for the calories because some yoghurt is made to make kids like them and those are the ones that are rich in carbohydrates and calories.

Diet to Build Muscle – A Complete Diet

The above foods in the diet to build muscles list are great sources of protein and some even in the healthy fat, but we also need the right kind of carbohydrates in our diet. Some good sources are:

– Whole Grains

– Oat Meal

– Brown Rice

– Pasta

– Fruits

– Vegetables

The best time to consume carbohydrates in your diet to build muscle is in your breakfast because we want a good amount of energy to start our day off with and also right before and right after your workout session.

Follow the above tips and foods in your diet to build muscle and you will be amazed by the results.

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Bodybuilding Workouts & Tips – Quick Methods to Train Your Muscles

There is a lot of information circulating everywhere on how to quickly build up muscle mass. As a personal trainer, I can give you some hints and secrets that are worthwhile to helping you get on your way to building up your muscle mass.

I often overhear people saying that you should train each muscle group once a week only. While this may give good results for intense bodybuilders, this is not true for many people.

Certainly, you should stay away from overtraining your body, but like most things, if you do not practice, you cannot expect to improve. The same can be said to a certain extent about bodybuilding too.

It is good to train muscle groups a minimum of two times per week. Ideally, you can be pushing your body to be nearly overtraining, and then lay off into a period of under training. This way when the body is under a lot of strain it will be able to manage it well as well as it will use the downtimes to recover and build up the drive for another push. If you train in this manner, you can easily avoid training plateaus.

Keep your workout program to no more than 45 minutes long. If you feel that time is too short, then your exercise program might be too long, or you are not working out deeply enough. 45 minutes is an adequate period if you focus on intensity and keep away from distractions.

If your workout session lasts longer than 45 minutes then testosterone levels will drop drastically because there will be more production of cortisol which makes the body eat muscle tissue and store fat. This is exactly the opposite of what we want.

You must set cycles for your training. After sometime, your muscle will not be pushed into growth by the same routines because the body will have adapted to the workout and it will not try anymore. Alter your routine to help avoid the decreasing of your gains.

Additionally, you should try not to change your workout program too frequently either. Doing this can confuse your body’s muscles and it will stop progressing into a nice groove.

You will not see large gains if you do not do the right exercises. The timeless and most effective muscle building exercises are the multi-joint exercises that are known as compound exercises.

The most effective multi-joint exercises include dead lifts, bench presses, rows, squats, pull-ups shoulder presses and any exercise that moves the entire body through the air, but not just each limb. By using these exercises along with some of their variations and good muscle building diet, you will quickly encourage muscle mass growth.

By using the mentioned recommendations and sticking to correct muscle building diet and workouts, you will quickly be able to build up muscle mass and be huge before you know it!

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Best Arm Workouts to Build Muscle Fast – Hardgainer Tips

Best Arm Workouts to Build Muscle Fast – Hardgainer Tips

How long have you been trying to get ‘guns’ with no success?

If you try to follow the latest arm workouts in your standard ‘muscle mag’, it’s pretty hard to get the results you want.

You see, most of those pro bodybuilders you see in there are on ‘the juice!’ (steroids)

But don’t stress – here are the simple, tried-and-true muscle building techniques that have allowed MANY ordinary guys to pack on some serious mass to their upper arms, WITHOUT drugs or supplements. Follow along and you can too!

First, we will look at the best upper arm exercises for gaining muscle.

Next, we will put these exercises together into a couple sample muscle building workouts.

Finally, we will touch on proper nutrition and rest, which are ESSENTIAL to gaining muscle.

So, let’s get started…

Step #1 – Best Arm Workouts – Best Arm Exercises

So, if you want to get ‘big guns,’ you have to do hundreds of curls, right?


Isolation exercises are great once you have already established a base level of muscle mass, but until then, we want to stimulate the growth of our arm muscles by hitting them with HEAVY compound movements.

Heavy Weights Stimulate Muscle Growth

Your muscles will not be fully activated by an exercise unless the weight you are moving is heavy enough to require MAXIMAL EFFORT.

In one study, researchers found that most moderate intensity exercises only caused the medial head of the triceps to activate. It was only when the weight was dramatically increased that the lateral and long heads of the triceps were activated.

As a general rule, the more weight you are moving with an exercise, the more that weight will stimulate your muscles to grow.

So, for now, skip those triceps pushdowns and bicep concentration curls, and instead focus on close grip bench press, weighted dips, weighted body rows, weighted pullups, and heavy dumbbell rows (skip heavy barbell rows since they can place excessive strain on your lower back).

Step #2 – Sample Arm Workouts

Believe it or not, you should DEFINITELY include a heavy, total body lift such as the deadlift or squat in your workouts for the upper arm.

These lifts cause the body’s anabolic (muscle-building) hormones to be released, priming your body to respond to the workout by packing on muscle mass.

Be sure to get some instruction in proper form (check YouTube for some excellent tutorials).

Workout #1

After taking 10 minutes or so to warm up (do some bodyweight squats, easy sets of pushups and pullups)

1. Deadlift – 2 sets 6-8 reps

2.a.Weighted Body Rows – 3 sets 6-8 reps (superset this with the following exercise)

2.b.Weighted Decline (feet up) pushups – 3 sets 6-8 reps (use blast straps, a suspension trainer, or rings for greater difficulty)

3. Close Grip Bench Press – 3 sets 6-8 reps

This workout is more geared towards the pushing movements, focusing more on triceps and shoulders.

Rest a couple days, and then…

Workout #2

Warm up, then…

1. Squat – 2 sets 6-8 reps

2.a. Weighted Pull ups – 3 sets 6-8 reps (superset this with the following movement)

2.b. Handstand pushups or Military Press (dumbbell or barbell) – 3 sets 6-8 reps

3. Hammer Curls – 2 sets 6-8 reps

As you can see, this workout is more geared towards pulling motions, and as a result, develops the biceps.

Ideally, you want to periodize intensity of your workouts as the weeks and months go by (and even during a week of working out). Do a Google search for “micro-periodization” for more details on how to plan this.

Step #3 – Rest and Diet for Maximum Muscle Gain

Proper rest and recovery is ESSENTIAL to gaining muscle with your arm workouts. Remember, you grow while you are recovering, not while you are working out!

One problem that many hardgainers have is NOT RESTING ENOUGH between workouts. So train hard in brief, intense sessions, then rest and let your body bounce back.


Get at least 8 hours of sleep per night. Sleeping less than this reduces testosterone levels and thus harms your muscle growth.


Eat around 20 times your bodyweight in calories – if you are 150 lbs, eat 3000 calories per day.

1 gram of protein per pound of bodyweight is a good rule of thumb, as is getting 20-30% of your calories from fat and 2-4 grams of carbohydrate per pound of bodyweight.

Keep track of what and how much you are eating so you can adjust your nutrition as you go along.

Summing it all up…

So, now you have a good idea of what are the best arm exercises for maximum muscle gain. You also have a couple workouts to try out, and know how to take advantage of diet and rest to optimize your lean muscle mass building.

All that’s left for you to do is get out there and do it!

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5 Tips to Fit in a Daily Workout Easily

In today’s society people are scrambling to keep up with the laundry let alone exercise. Yet exercise has a host of benefits. It is key to a healthy heart, toned body, helps keep stress away and much more. But how do you fit in exercise when you lead a very busy life? Here are 5  tips  to fit in a daily  workout  easily.

1. Work in exercise throughout the day. When you are watching TV get up and march in place. At the office make it a point to take a stretch break and walk around the building. Do housework the inefficient way; take extra trips delivering laundry, do lunges as you vacuum, etc.

2. Get up a little earlier each morning and exercise. There are a number of fifteen minute exercise dvd’s that can produce excellent results when used on a regular basis. You can also ride a bike, take a walk or dance around for fifteen minutes.

3. Plan family time around activities that require expending energy. This is a great way to fit in a daily  workout  easily. Instead of going to the movies or out to dinner, plan a family walk, ball game, trip to the park or other physical activity.

4. Find an activity that you enjoy. You will fit in a daily  workout  easily when it doesn’t feel like working out. Many people rate Wii games as a super way to burn calories and not feel like you are exercising.

5. Wear specially designed shoes that work your body so you breathe easier, tone your tummy, tighten your fanny and more when you walk. These shoes will help you fit in a daily  workout  easily with little extra effort.

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Best Muscle Building Workout – Weight Lifting

There are lots of  workouts  which can help you to  build   muscles . If you visit a professional and ask about the best  muscle   building   workout  he might give you some names. One of the best ways to  build   muscle  is with the help of weight lifting.

The process is also known as the negative technique. Weight lifting will not only increase the strength of your arm but it will also do it fast. There are some other techniques too.

Negatives are considered to be the best  muscle   building   workout . Negatives are a part of weight lifting. When you lift up the weights and push it away from your body the muscles of your arms contract and this helps you to perform a positive.

On the other hand when you lower the weights and bring it close to your body the tension in your muscles is released. This performance is known as negative. The muscles tendons work more during the negative.

The negatives become one of the best  workouts  for the tendons of your  muscles . It can also be called the best  muscle   building   workout . This  workout  is also responsible for adding some strength to the weak  muscles .

In case of weight lifting workout bringing down the weight matters the most. Other than this the workouts which can be effective are strip sets, flexing, drop sets and super sets.

These can also be considered as the best  muscle   building   workout . Flexing can be practiced while you take rest in between weight lifting. Flexing helps to pump up your muscles and this is indeed a very good exercise.

The flexing exercises involve a great deal of muscle contractions. Flexing also helps you to  build  strength in your  muscles . The other exercises mentioned are part of the weight gaining workout techniques.

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